Nutrition for health and recovery.

Most plates do best with a source of lean protein, a colorful serving of vegetables or fruit, a whole-grain or starchy carbohydrate, and a little healthy fat. Balanced meals supply the building blocks your body uses to repair tissue, calm inflammation, and keep energy steady through recovery.

Protein provides the raw material for muscle, tendon, ligament, and bone healing. Include a protein source at each meal — fish, poultry, eggs, dairy, beans, or tofu all count. Needs vary with body size, activity, and whether you are healing from an injury or surgery, so ask what target makes sense for you.

Water supports circulation, joint lubrication, and the transport of nutrients to healing tissue. Sip regularly through the day rather than catching up at night. You generally need more fluid in warm weather, with exercise, and after surgery.

Vitamin C, vitamin D, calcium, zinc, and magnesium each play a role in tissue repair and bone health. Food first is the rule — supplements can fill gaps, but more is not always better, and some products interact with medications or need to be paused around surgery.