This blog post is the third in a series about the ways in which your food choices do or don’t support your ongoing sobriety.
In previous entries, we considered hydration and healthy breakfasts followed by a look at lunch and afternoon snacks. In this post, we will turn our attention toward dinner as well as to those tempting late-night snacks that can be delicious—but also sometimes problematic.
Before we dive in, here’s our disclaimer: We are not nutritionists. For more specific advice about your personal eating choices, we suggest you talk with your doctor.
What’s for Dinner?
Making healthy dinner choices can seem quite challenging. Obstacles include a lack of time and energy, limited culinary skills, and that oh-so-common problem of trying to figure out what sounds good on any given night. All too often, some combination of these obstacles leads to heading out to a restaurant or ordering takeout or delivery—which is fine sometimes but probably not all of the time.
So how do you overcome those common obstacles? It might take some time to make lasting change, but you can save time and energy by planning (and even prepping) meals in advance so that you don’t face the same conundrum about what to eat each and every night. Also, we are confident you can learn to make several delicious, healthful meals even if right now you have trouble boiling water successfully. As an example, here is a long and varied list of healthy dinner options that can be made in less than one hour—and here is a similar list for vegetarians.
The same sorts of foods that serve well at other times of day—colorful fruits and vegetables, leafy greens, lean proteins, and whole grains—continue to be good choices for your evening meal. And, as old fashioned as this may sound, there are positive benefits to gathering around a table to share a meal rather than scarfing down food in front of your television or computer. Your recovery is supported by strong family relationships, and mealtime is a great time to build up those relationships.
How to Choose a Late-Night Snack
How often do you nibble just a little something right before bed? Do you ever get up in the night and find yourself looking for a snack? Either of those things is fine from time to time, but you want to be smart about what you eat late at night. Some foods will make it harder for you to get the restful sleep you need to stay healthy and to stay sober.
That means it is essential that you choose nighttime snacks that promote your well-being and sleep—which means avoiding (among other things) caffeine, significant amounts of sugar, and foods that are spicy, heavy, or both.
You can find some better options in this list. Some good choices include whole grain toast with peanut butter, kiwi slices, pistachios, or even smoked salmon cream cheese rollups. These and other foods contain things like magnesium, iron, zinc, omega-3 fatty acids, protein, and more—all of which have been associated with promoting more restful sleep.
One suggestion: Try not to gobble up your late-night snack right before you go to bed. You will be better off if you have the snack about an hour before bedtime. One healthy way to think about your evening routine might be that you will turn off your various screens (which can disrupt your sleep as much if not more than bad snacking choices) about an hour before bed—and reward yourself with a healthy snack. Your improved sleep will firm up the foundation of your ongoing sobriety.
You Don’t Have to Make Every Change All at Once
Throughout this series, we have been suggesting positive changes you can make in your diet and your approach to eating that can give your recovery effort an ongoing boost. We want to note that you can make changes to your diet over time rather than trying to switch entirely from your current habits to new habits all at once. Each time you make a healthy change, you are moving in a positive direction that supports your recovery. Sometimes making a small change and sticking with it is the best way to work toward the next small change. Over time, those small changes can lead to big benefits.
Food for Thought: We Can Help You Get and Stay Sober
If you are struggling with drugs or alcohol, healthy eating is probably a low priority at the moment. Your highest priority should be to get the help you need to regain and maintain your sobriety. We can help you do just that.
At French Creek Recovery Center—located in Meadville, Pennsylvania—we provide medically supervised detoxification services that are followed by a rehabilitation program that includes treatment for co-occurring mental health disorders. And when your time in residential treatment comes to an end, we continue to provide support and resources so that you can start your recovery with confidence. Let us help you reclaim your life.