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Healthy Eating

Build Healthy Food Habits

One of the best ways you can prevent weight gain and regain is surprisingly simple – just keep track of what you eat.

Michael Sofronski, MD, board certified general surgeon specializing in robotically assisted bariatric surgery, has been performing weight-loss surgery at Beebe Healthcare since 2007. One of the main steps after surgery for Dr. Sofronski’s patients is a food journal. Even if bariatric surgery isn't needed, a food journal could help you achieve your health goals.


Get Started with Food Tracking

By building healthy food habits, you will be able to start understanding how food affects your weight. And by keeping a better eye on what goes into your body, you can start to reduce your calories and lose weight. Track your food either in an actual paper journal or use a smartphone app like MyFitnessPal.

Here are some tips to make the most out of your food journal.


Be Thorough.

First, the journal needs to be comprehensive and include all food and beverages. Tracking your intake provides a measure of accountability and helps you to recognize how often you may be breaching your plan, Dr. Sofronski says.


Stick to the Plan.

Dr. Sofronski recommends five small meals. He also recommends minimizing excess sugars and unnecessary fats, not overdoing starches, and maximizing lean protein sources and vegetables. No more than one fruit per day, he says, and don’t drink your calories!


Don’t Count.

It’s not all about the numbers when it comes to fats, carbohydrates, protein, and sodium.

“I ask my patients to track quality and not calories or numbers,” says Dr. Sofronski. “If they eat the way I ask, they naturally get in the appropriate requirements.”

If you struggle to lose weight or you have more than 100 pounds to lose, you might be a candidate for bariatric surgery. Learn more about your surgery options or register for a free educational session.

Rachel Swick Mavity

Rachel Swick Mavity

Rachel Swick Mavity, MS, is the Digital Content Coordinator for Beebe Healthcare and is a freelance writer. She lives in Milford with her husband and two children. Her passions include storytelling, photography, healthy products, and coffee.