- NO SMOKING OR CHEWING TOBACCO because nicotine can significantly impair bone and soft tissue healing
- Eat a variety of foods including as much fresh non-processed foods as possible
- Eat A LOT of fresh fruits and vegetables
- At each meal try to include healthy CARBOHYDRATES (mostly vegetables and whole grains), FAT (nuts, olive oil, salmon, avocados), and PROTEIN (beans, yogurt, high quality natural cheese): for specifics on healthy carbs, fats and proteins see bottom of handout adapted from Dr. Weil’s anti-inflammatory diet
- Drink tea instead of coffee especially white, green and oolong teas
- If you drink alcohol try to stick to red wine and drink in moderation (1-3 glasses per week)
- If want sweets try 70% plain dark chocolate in moderation
- Drink plenty of water sipping throughout the day: This can include herbal tea, hot water with fresh lemon, very diluted fruit juice not from concentrate, sparkling water with lemon or lime
SUPPLEMENTS TO CONSIDER
- VITAMIN C (MOST IMPORTANT ONE!!) 1 gram (1000mg) twice-daily (two Emergen-C packets in water) 5 days before surgery and one week after surgery. Other good sources of vitamin C include broccoli, red bell peppers, citrus fruits, berries, spinach, kiwi.
- VITAMIN D: up to 5000 IU daily but at least 2000 IU daily taken with something fatty such as avocado or coconut oil to help with absorption
- CALCIUM: men with a varied healthy diet including yogurt, dark leafy greens, soybeans, fish, fortified oatmeal likely do not need extra calcium. Women may consider supplementing 600mg calcium daily taken with 300mg of magnesium (to prevent constipation and help calcium absorption)
WHAT TYPE OF CARBOHYDRATES SHOULD I EAT?
- Reduce consumption of foods made with wheat flower and sugar especially bread and packaged snack foods like chips
- Eat more whole grains such as brown rice, quinoa, and oatmeal
- Eat more beans, squash, and sweet potatoes
- Eat pasta in moderation and cook it al dente
- Avoid anything with high fructose corn syrup
WHAT TYPE OF FATS SHOULD I EAT?
- Reduce saturated fats such as butter, cream, high fat cheese, fatty meats such as red meats and chicken with skin still on
- Use extra virgin olive oil for cooking
- Do not eat margarine, vegetable shortening or any partially hydrogenated oils
- Include avocados, nuts and nut butters in your diet especially walnuts, almonds and cashews
- To get good omega-3 fats: Eat fresh or frozen wild or canned sockeye salmon, eggs with omega 3, hemp seeds, flaxseeds, or take a 2-3g of fish oil supplement with EPA and DHA if not eating fish at least twice per week
WHAT TYPE OF PROTEINS SHOULD I EAT?
- Decrease animal sources of protein except fish and high quality natural cheese and yogurt
- Eat more vegetable protein especially from beans, soybeans