Nutrition & Healing

By: Jessica Wang, B.Sc., RD

Some nutrients will help heal faster and more efficiently from injury.

Healthy Eating

According to Canada’s Food Guide, the four food groups are: Vegetables and Fruit, Grain Products, Milk and Alternatives and Meat and Alternatives. A balanced meal is choosing at least three out of the four food groups.


  1. Excess fat stored in the body can increase inflammation in the body.  Fats are essential so choose healthier fats and limit bad fats.
    1. There are three main types of fat: saturated, polyunsaturated, and monounsaturated.  Saturated fat is bad because it is utilized in your body in a different manner than monounsaturated and polyunsaturated fats.  Good fats include: fish, hemp, flax and walnuts.
    2. Decrease the overall saturated fat in your meal plan by choosing lean cuts of meat, low fat milk and alternatives such as Essential Cheese (low fat cheese).
  2. Limit foods with refined sugars, such as foods with added sugar, baked goods, and sweetened beverages.  Choose whole grains, such as steel cut oats, brown rice, quinoa, and barley most often. Have protein with each meal because it helps to slow digestion and is better for inflammation.
  3. Nutrients found in fruits (pineapple), vegetables (dark leafy greens and carrots), herbs and spices (cinnamon, ginger, turmeric) are anti-inflammatory.


  1. Vit C helps with wound healing and collagen production
    1. Brussels sprouts, papaya, citrus fruits, tomatoes, melons, berries, red peppers, broccoli
  2. Vit E
    1. Almonds, eggs, hazelnuts, peanut butter, wheat germ, dark green vegetables, whole grains, beans

For more information or to book an appointment with the Registered Dietitian, contact us today.