What to eat when recovering from surgery

When it comes to a speedy recovery what you eat can be just as important as your exercises, icing or anything else. It goes without saying that having a balanced diet helps you be healthier but there are certain foods that can give you an extra boost and really assist you in getting your strength back and on your feet. I’m not a super-healthy person, I have a crazy sweet tooth and it’s fine to have a treat or takeaway, especially during recovery, but having some of these in your diet can really give you that extra nutrition and energy to boost your immune system and prevent any illnesses while recovering.


Vitamin A

(Helps boost your body’s natural defences and keep your skin healthy)

Red, Yellow and Green Leafy Veggies: Carrots, spinach, sweet potato, kale, bok choy, red pepper

Yellow Fruit: Mango, papaya, apricots

Cheese, eggs, oily fish, milk and yoghurts

Vitamin C

(Protects your cells and keeps them healthy, helps wound healing, bones and cartilage)

Berries: Strawberries, blackcurrants, raspberries, goji berries, blueberries, pomegranates.

Peppers, potatos, cauliflower, cabbage

Oranges in juice and fruit form

Vitamin K

(So important for blood clotting and wound mending)

Cereals: Porridge, muesli, bran flakes, granola, shreddies

Leafy greens: Broccoli, spinach, kale, swiss chard

Vegetable oils: Sunflower oil, olive oil

‘Take care of your body, it’s the only place you have to live in’.


(The king of your plate, protein is what should be filling you up. Your source of energy and invaluable for growth and repair of the body)

Meats: Turkey, chicken, sirloin, pork

Fish: Salmon, tuna, trout, haddock, cod

Beans, walnuts, almond nuts


(Your source of calcium and Vitamin D)

Eggs, milk, yoghurt, butter

Healthy Fats

(Improve your blood cholesterol, some add fiber and vitamins)

Nuts, avocado, coconut oil, seeds, cheese, dark chocolate

No unhealthy or processed foods! You don’t want to be putting junk food into your diet. It will slow you down and as everyone knows, eating bad makes you feel bad!

I know most of this info is drilled into us everywhere we look, but eating well while recovery is paramount. We in particular need to gain the strength and energy to move about and do the simple things in life like going upstairs, crutching round the house, going to the loo. Eating well helps you to feel good and while I’m the first to turn my nose up at veggies, I’m making a real effort to eat the best I can to provide my body with the best chance it has to recover. If I can do it, so can you.

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