In our “Focus on Food for Recovery” series (part one, part two, part three), we have been looking at healthy approaches to eating on a meal-by-meal (and snack-by-snack) basis. But it might be helpful to look at options for healthy eating from a different angle: What kinds and categories of food are consistently nutritious and therefore support your health and your sobriety?
In this entry, we will take a look at five kinds of food and what their benefits are. Our hope is that you will come away hungry for some healthy food.
It is Easy to Eat Leafy Greens
Antioxidants are important to your health, and leafy greens provide high levels of these important substances. Getting plenty of antioxidants helps protect your cells and neutralize unstable and unhealthy molecules known as “free radicals.”
You might think that eating more leafy greens is going to make your diet more bland and boring. But there are all kinds of leafy greens and all kinds of delicious ways to prepare and eat them. And when you do so, you get the antioxidants as well as a wide array of essential vitamins and minerals, carotenoids, folate, and fiber. All of these things are good for you—and good for your sobriety.
Leafy greens include kale, bok choy, cabbage, collard and mustard greens, spinach, broccoli, and dark green lettuces including arugula, butterhead, and romaine.
Find Your Favorite Fruits and Vegetables
“Eat your vegetables” has become a kind of shorthand for doing something you don’t really want to do but know that you should. But just like it is wrongheaded to think of leafy greens as boring, it is unnecessary to consider eating vegetables a chore.
It is a little harder to figure out why so many people eat so little fruit. Fruit, in addition to being delicious, tends to be extremely convenient as a snack. In many cases, there is no “packaging” at all; in others, simply removing a peel gets you to the good stuff. Still and all, folks often neglect fruit.
But vegetables and fruits are filled to bursting with a variety of vitamins and minerals—and the options, both in terms of the veggies and fruits themselves and in terms of preparation choices, are expansive. You could start with the proverbial “apple a day” and then branch out as you search for the healthy and natural foods you find most appealing.
When It Comes to Protein, Keep It Lean
Lean proteins strengthen your immune system, repair damaged tissues and cells, and aid in the building and maintenance of lean muscle mass. Additionally, lean proteins serve as an energy source, help your body produce important hormones, and help you to feel full faster.
As in the other categories we have considered, there are plentiful options when it comes to lean proteins—whether you eat meat, or are a pescatarian, vegetarian, or vegan. 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) are all sources of lean protein.
Whole Grains are the Holy Grail of Grains
Here is a helpful guideline when it comes to eating grains: You want to make sure at least half of the grains in your diet are whole grains. Whole grains provide your body with more of the nutrients that promote ongoing good health.
Ensuring that you are hitting your whole grain target might mean a little more label inspection at the grocery store. When you are adding grains to your shopping cart, make sure they are whole grains. Keep your eye out for whole grain options when it comes to breads, crackers, pasta, cereals, flour, brown rice, barley, quinoa, and oatmeal.
Yep, Some Fats are Healthy Fats
It can be a hard idea to get used to, but it turns out that our bodies need us to consume fats. Healthy fats contain high levels of omega fatty acids, which help promote tissue repair and healing and also support brain function. Maybe our favorite place to find these healthy fats is in dark chocolate, but they are also on offer in eggs, fish, nuts, seeds, avocados, olives and olive oil, edamame, and tofu—providing plenty of options for all kinds of eaters.
Remember, these healthy fats are a key part of your diet, so set aside the notion that avoiding all fat is the path to well-being.
Chew on This: We Can Help You Get Sober
At French Creek Recovery Center, we offer personalized treatment for substance use disorders and co-occurring mental health disorders like depression, anxiety, and issues caused by trauma. We provide residential treatment at our facility in Meadville, Pennsylvania, that includes medically supervised detoxification, a rehabilitation program built around group and individual therapy, and a commitment to providing ongoing support as your recovery journey gets underway. Our goal is simple: We want to help you take back control of your life.