In five previous entries, we have been exploring healthy eating—how to pursue it and how it supports recovery from a substance use disorder. In the first three posts, we took you through a day’s worth of decisions about what to eat. The fourth entry considered the dangers sugar can pose to your health and your recovery. And the fifth post explored the ways in which gardening and cooking can support healthful eating while providing other benefits that also support your recovery journey.
In this final entry in the series, we are going to provide a rundown of good food choices you can make, whether for a meal or for a snack. Keeping these general principles in mind can help you work consistently toward quality food options—options that will support your physical health, your mental health, and your recovery.
You could think of this as a “cheat sheet” for healthy eating. Return here whenever you need a reminder related to healthy eating.
Start With the Green and the Lean
Leafy green vegetables—including spinach, kale, arugula, and various lettuces—offer significant nutritional value. They can also help you feel full faster, even though they are low in calories. Vegetables of all kinds are also foundational to any plan for healthy eating.
When it comes to proteins, you should lean into lean options—including chicken, fish, turkey, beans, and nuts—most of the time. Red meat is best consumed in moderation, but you certainly do not have to cut it out completely. For vegans and vegetarians, it is important to be intentional about getting your protein from plant-based sources to maintain your overall health.
Focus on Delicious Fruits and Good Fats
Getting more fruit into your diet can be an easy step toward healthier eating. After all, fruits can be eaten raw, and many of them can be consumed whole or eaten once the peel is removed. Given the wide array of fruits to try, you are likely to find at least one that you truly enjoy.
You also want to be sure to consume foods that contain good fats—like those found in eggs, avocados, fish, and even dark chocolate. Good fat binds with nutrients and helps repair damaged tissue by providing Omega fatty acids. While you may think of fat as the enemy, the fact is that good fats are absolutely essential for good health.
Value Complexity and Wholeness
The header to this section sounds a little bit like something you might hear in a philosophy course. Instead, it is a way to choose one food over another.
Complex carbohydrates, for example, provide energy to the body and have significantly more nutritional value than simple carbs. In practice, that means you want brown rice rather than white rice. Here is a good source for information about complex and simple carbs.
In the same way complex carbohydrates are better for you than simple carbs, whole grains are better for you than their alternatives. For example, it is better to choose whole wheat breads and pastas rather than white versions. Similarly, unrefined flour and sugar are better choices than their refined versions.
Water Is a Wise Choice
We devoted a portion of the first entry in this series to the importance of water when it comes to good health. That notion bears repeating, so we are mentioning it here as well. Water does an excellent job of providing the hydration your body needs, and it contains no sugar or caffeine. Other healthy beverage options include white, green, and herbal teas. These teas are low in caffeine and provide health benefits.
Eating Right Can Be a Real Pleasure
It is possible that you have read this entry—or even the whole series—and come to the conclusion that we are asking you to replace all of your favorite foods with things you suspect you will not like. That, we are pleased to say, is not our message at all.
It is true that making progress toward consistently healthful eating is important for your wellbeing and your sobriety. But that does not mean you can never enjoy your favorites—even your less-than-healthy favorites—as long as you do so in moderation.
We also encourage you to be adventurous as you make tweaks to your diet. You may well discover new favorites as you make changes to what you eat. A willingness to try new dishes and unfamiliar cuisines can lead you to options that are nutritious and delicious. When you find foods you love that are also good for you, you will be firming up the foundations of your recovery.
The Recipe for Recovery
Located in Mesa, Arizona, Canyon Vista Recovery Center is ready to create a personalized treatment plan—a recipe, if you will—for your recovery. If you are struggling with drugs or alcohol, the time to get help is right away so that you can reclaim your life and your future. You can count on Canyon Vista to provide evidence-based care delivered by a team with high levels of expertise, experience, and empathy. When you are ready to get started, we are ready to help.
