Nutrition for Wellness and Healing After Surgery

Healthy eating and regular physical activity are crucial to adding years to your life and reducing your risk for chronic disease. Nutrient needs change with age and several key foods are important for strong bones and joints, healing after surgery, maintaining healthy body weight, and improving memory. Live your most vibrant life!

Here are some tips from Emily Smith, MBJ Wellness Program registered dietitian

• Protein
  •  Essential for maintaining strength and lean body mass (muscle).  Decreases risk for falls, poor wound healing, and frequent illness.  Good sources include: lean meat, fish, dairy, nuts, nut butters, seeds, beans, soy products.
• Fiber
  • A part of plant-based foods that is crucial for digestive health, as well as healthy cholesterol and blood sugar levels.Sources include fruits, vegetables, beans, lentils, seeds, and whole grains.
• Healthy Fats
  • Powerful anti-inflammatory foods that promote brain, heart, and joint health.  Found in nuts, seeds, avocados, olive oil, and fish.
• Water
  • Staying well hydrated is important for digestion and kidney function.  In addition to water, try herbal/decaffeinated teas, seltzer water, low-sodium broths, watery fruit.
• Phytonutrients & Antioxidants
  • Compounds in plant-based foods that give them their vibrant colors.  Key nutrients only found in whole foods that provide anti-inflammation, anti-cancer, and immune-enhancing benefits.  Rich sources include berries, tomatoes, carrots, sweet potatoes, dark leafy greens, cabbage, broccoli, and bell peppers.
• Calcium
  • Key building block for bones and teeth.  Requirements increase with age to prevent osteoporosis.  Found in dairy, tofu, beans, dark leafy greens, nuts and seeds.
• Magnesium
  • Helps strengthen bone matrix and also key co-factor for hundreds of metabolic processes in the body.  Good sources include dark leafy greens, seeds, beans, and whole grains.
• Vitamin A
  • Important for bone and eye health, and also crucial for wound healing.  Found in carrots, sweet potatoes/squash, dark leafy greens, and eggs/dairy.
• Vitamin B-12
  • Critical B-vitamin involved in neurocognitive function and DNA health.  Deficiency may be linked to cardiovascular disease, certain cancers, depression, and dementia.  Deficiency common with age and those eating a vegan-based diet.  Found in all animal products and also in nutritional yeast.
• Vitamin C
  • Required for collagen synthesis for bone and tissue growth; also a powerful antioxidant.  Good sources include citrus, melon, berries, bell peppers, and green vegetables.
• Vitamin D
  • Essential for calcium absorption and associated with the prevention of many chronic diseases.  Many individuals are deficient in northern latitude states (any states north of Oklahoma) because vitamin D is poorly made in our skin from the sunrays during winter months.  It is highly recommended that you check your vitamin D level with your doctor and supplement if necessary.  Few food sources are available, which include fish, eggs, mushrooms, and fortified milk.
• Vitamin E
  • Powerful antioxidant essential for immunity and cognitive health.  Found in nuts and seeds (particularly sunflower seeds), vegetable oils, and other fruits/veggies.
• Snacks!
  • Healthy, balanced snacks are a useful strategy if you are struggling with poor appetite, trouble gaining weight, or have decreased ability to eat larger meals.  Include a protein food and a healthy source of fiber (fruit, vegetable, or whole grain product) for sustained energy and optimal blood sugar response.  Examples include: 
    • String cheese with whole wheat crackers
    • Peanut butter smear on a banana
    • Hard-boiled egg with carrot sticks
    • Cottage cheese and fruit

Here is a helpful example of what your plate should look like at meal time.

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