Nutrients you need

Nutrition helps give your body the energy it needs to repair tissues and heal wounds. Nutrients you need from food to keep you healthy include:

• Protein. Protein can help build tissue and prevent infections. It's found in meats, fish, eggs, cheese, milk, nuts, and beans.
• Carbohydrates. These help give your body the energy it needs to heal. Carbohydrates are found in grains, fruits, beans, and other legumes.
• Fats. These help your organs, skin, hair, and brain. They also help your body absorb certain vitamins.
• Vitamins. These include vitamins C, D, B-6, B-12, folate, and others. These help your body repair tissues and use energy.
• Minerals. These include iron, magnesium, calcium, and zinc. These help with many things. They can make sure your cells have enough oxygen. They also help your nervous system work well. And they help your bones stay strong.

Preparing healthy meals

When making meals each day, follow Canada's food guide:

• Fruits and vegetables. Fruits may be fresh, frozen, canned, or dried. They also may be whole, cut up, or pureed. Vegetables may be fresh, frozen, canned or dried. Make half your plate fruits and vegetables.
• Whole grains. Choose foods made from whole grains. These in include whole wheat, brown rice, oats, cornmeal, and barley. You can find grains in foods such as bread, pasta, oatmeal, cereal, tortillas, and polenta or grits. Make grains a quarter of your plate.
• Protein. This group includes meat, poultry, seafood, beans and peas. It also includes eggs, soy products such as tofu, nuts (including nut butters), and seeds. All milk products like yogurt and cheese are protein foods.
• Dairy. All milk such as yogurt and cheese are protein foods.
• Oils. These are fats that are liquid at room temperature. Oils are not a food group, but they provide important nutrients your body needs. They include canola, corn, olive, soybean, and sunflower oil. Some foods are naturally high in oils, such as nuts, avocados, olives, and some fish. Foods that are mainly oil include mayonnaise, certain salad dressings, and soft (tub) margarines.

Getting enough protein

Protein helps your body build and repair tissues. It also helps your immune system work well. This helps protect wounds from infection and let them heal. To get enough protein while you're healing, you can:

• Add protein to every meal. This includes turkey, chicken, beef, pork, lamb, fish, shellfish, eggs, Greek or Skyr yogurt, and cheese. Protein is also found in foods such as nuts, nut butters, beans and other legumes, seeds, and tofu. You can also get protein from animal milk and soy beverage.
• Have protein supplements between meals. These can help if you're having trouble eating enough. There are many kinds of protein drinks and other protein supplements. These have protein from whey, soy, and other sources. If you have trouble digesting lactose or soy, ask your doctor which type of protein supplement may be best for you.

Adding vitamin C

Research has shown that vitamin C can help with tissue health and repair. You can get vitamin C in your diet by eating citrus fruits such as oranges, grapefruits, lemons, and limes.

Other food sources of vitamin C include tomatoes, potatoes, and strawberries. It's also in green and red bell peppers, broccoli, Brussels sprouts, and kiwifruit. Talk to a dietitian about supplements if you aren't eating vitamin C foods.

Adding zinc

Zinc helps your body's immune system and helps make protein to heal wounds. Choose whole grains and eat protein, such as eggs, meat, dairy, or seafood. Zinc is better absorbed from animal sources such as beef and seafood. Vegetarian sources include wheat germ, beans, nuts, and tofu.

Controlling your blood sugar

If you have diabetes and you have wounds, it's important to control your blood sugar. High blood sugar can slow wound healing and make it easier for wounds to get infected. Take care to manage your diet. Take your diabetes medicine and measure your blood sugar as directed. Tell your doctor if your blood sugar is not under control. They can help you get it back on track.