Healthy eating is important for everyone, but it is especially critical for a person in recovery from a substance use disorder. In our “Healthy Eating in Recovery” series (part one, part two, part three), we have explored ways to make healthy choices on a meal-by-meal (and snack-by-snack) basis. We have considered the importance of hydration, encouraged you to avoid skipping breakfast and eating lunch at your desk, and taken a look at what foods you should eat in the evening to promote—rather than disrupt—your sleep.
In this entry, we will shift the focus a bit. Rather than looking at individual meals, we are going to identify five kinds of food that are always good choices for your physical health, your mental health, and your recovery.
Be Intentional About Fruits and Vegetables
Plenty of people will tell you that they simply do not like vegetables. We would argue that making a blanket statement of dislike just indicates that a person has not found the right vegetables yet. If, for example, you have been in the habit of getting your vegetables out of cans or from the freezer section, it is well past time you try some fresh options from your grocery store’s produce section.
And while you are there, find some fruit that appeals to you, too. Most fruits make excellent snacks, for example, in large part because they can be eaten as is or by removing a peel. No packaging to wrestle with, no preparation needed.
It is important to find the fruits and veggies that you like because these foods are full of vitamins and minerals that support your well-being and your recovery. It might take a little trial and error, but we are confident you can find vegetables and fruits—and recipes that include them—that you enjoy.
Do Not Leave Out the Leafy Greens
When you think about leafy greens, you might think about salad. And if you are the kind of person who thinks of a salad as “rabbit food,” you might be disinclined to focus on these healthful options.
But the fact is that leafy greens—including kale, Bok choy, cabbage, collard and mustard greens, spinach, broccoli, and dark green lettuces including arugula, butterhead, and romaine—can be prepared in many delicious and healthful ways. As with fruits and vegetables, if you think you don’t like leafy greens, there is a good chance you just haven’t found a favorite yet.
That is good news because leafy greens provide high levels of antioxidants, which are essential to good health. Antioxidants protect your cells while neutralizing unstable and unhealthy molecules known as “free radicals.”
Whole Grains Provide a Whole Lot of Health Benefits
Experts recommend that you ensure that at least half of the grains you consume are whole grains. That is because whole grains have more nutrients that support good health.
Adding whole grains to your diet might take a little bit of label inspection at the grocery store, but most grains you are eating now are available as whole grains. You can find whole-grain options when you are choosing breads, crackers, pasta, cereals, flour, brown rice, barley, quinoa, and oatmeal.
Lean Into Lean Proteins
Lean proteins provide energy to the body while helping it to produce important hormones. They also strengthen the immune system, repair damaged cells and tissues, and support the building and maintenance of lean muscle mass. Additionally, eating lean proteins can help you feel full faster, which can help you stick with healthy portion sizes.
Whether you eat meat or are a vegetarian or vegan, there are many options available when it comes to lean proteins. Sources of lean protein include chicken, fish, turkey, eggs, beans, dairy, seeds, nuts, soy, and lean cuts of beef (like sirloin, top round, and extra lean ground beef) and pork (like the tenderloin and pork center loin).
Don’t Forget the Healthy Fats
For a long time, it seemed like all we heard was that fat in our food was our enemy. But that was far too simplistic. In reality, our bodies require healthy fats, which are an excellent source of omega fatty acids. Promoting tissue repair and healing as well as supporting brain function are benefits of having omega fatty acids in your diet.
You can find these healthy fats in dark chocolate, eggs, fish, nuts, seeds, avocados, olives and olive oil, edamame, and tofu.
We Can Help You Start Your Recovery
The Aviary Recovery Center—located near St. Louis, Missouri—provides individualized treatment for substance use disorders and co-occurring mental health disorders. We have been recognized as one of the top substance use disorder treatment centers in the country, and we are ready to serve you with our impressive combination of experience, expertise, and empathy.
Don’t let a substance use disorder continue to eat away at your life. When you are ready to make a lasting change for the better, we are ready to help you start your recovery journey with confidence.
