This post is the second entry in our series about the importance of healthy eating for a person who is in recovery from a substance use disorder. You can read the first entry here {LINK not yet published} to see our suggestions about hydration and your morning meal. This time out, we are going to focus on lunch and also consider good options for afternoon snacking.
A reminder: We are not nutritionists. If you want detailed and personalized suggestions for improving your diet, we recommend speaking with your doctor.
A Good Lunch Is About More Than Food
Choosing nutritious food for lunch is, of course, vitally important if you want to maintain a healthy diet in support of your sobriety. We heartily recommend avoiding convenience foods or fast foods. These foods are unhealthy and tend to lead to a spike in your blood sugar which can lead to a crash in the afternoon. Instead, focus on enjoying some fruits and veggies as well as whole grains and lean proteins. Paying attention to portion sizes can help you ward off the sleepy feeling that often follows a big lunch.
What you eat is important, but when it comes to lunch where you eat can also make a difference in how your day unfolds. Far too many of us are snarfing down lunch—generally something unhealthy—at our desks because we feel a lot of pressure to be productive. Taking a lunch break might feel like laziness to you—or you might be worried that your coworkers or boss will perceive you as lazy.
But here is something essential to keep in mind: Taking a real lunch break away from your desk actually lowers stress and increases productivity. Lowering your stress levels is a key strategy for protecting your sobriety. Meanwhile, increased productivity will mean no one (not even you) can call you lazy.
Given all of that, we have two main suggestions: First, consider packing your own lunch so you have ongoing control of the quality and amount of food you consume (here are some suggestions to help you pack yourself delicious lunches).
Second, commit to eating away from your desk. That might mean heading to the company break room. It might mean finding a pleasant spot outside. If circumstances allow, it might even mean going home for lunch. Just make sure you get away from your desk and your computer and truly enjoy your meal—whether you spend that time on your own or share it with friends (remember, maintaining quality friendships is also a great way to support your ongoing recovery). And if you decide to go out, just pay attention to the decisions you make about what to eat.
What About Your Afternoon Snack?
In the afternoon, folks tend to get a little snack-ish. That is a bit different from actually being hungry (though you certainly might feel hunger in the afternoon). Feeling snack-ish is more like wanting a distraction or a little treat to help you power through the afternoon. That desire for a treat can lead to some bad food choices, but it does not have to.
Consider some trail mix, an apple with peanut butter, or a piece of string cheese. These and other quality options can make your afternoon snack worthwhile. So too can choosing dark chocolate—which offers some health benefits—rather than other sweets.
More Delicious Tips for Recovery to Come
We have made it through the afternoon munchies and still have dinner and more on the horizon. We’ll keep moving through your daily food choices in the next entry in this series. In the meantime, remember that developing healthy eating habits is a win-win-win decision. Consistent good nutrition leads to better physical health and better mental health while also supporting your efforts to stay sober. It is hard to beat that!
Don’t Let a Substance Use Disorder Eat Away at You
When you are in the grips of a substance use disorder, it can feel like the drugs or alcohol are in complete control of your life. You crave them constantly and can’t walk away from them on your own due to the rigors of withdrawal symptoms. It can seem as though everything that was previously good about your life is being consumed by the disorder.
Fortunately, however, help is available. At The Aviary Recovery Center—located near St. Louis, Missouri—we create personalized treatment plans to address substance use and co-occurring mental health disorders. We offer medically supervised detoxification and rehabilitation programs built around group and individual therapy sessions. Outpatient and virtual treatment options are also available. We follow up all of our treatment options with robust aftercare programs designed to give you ongoing support and sobriety resources.
Our work has once again been recognized as among the very best in the nation. That means you can count on us to help you reclaim your sobriety—and your life.
