In a recent blog entry, we started to explore eating options that support your ongoing recovery from a substance use disorder. In that entry, we took a look at what your best option might be for beverages (spoiler alert: it’s water) and how you might rustle up a healthy breakfast to get your day headed in a good direction.
As we noted last time out, making consistently healthy choices when it comes to food is likely going to be something of an ongoing process. But each time you make a healthy decision about food, you will be supporting your physical health, your mental health, and your sobriety. That makes the whole endeavor of improving your diet well worth it.
Before we talk about munching your midday meal, we want to reiterate our disclaimer for this series: We are not nutritionists. For more specific advice about your personal eating choices, we suggest you talk with your doctor.
Okay, time for lunch. Let’s see what’s on the menu.
When it Comes to Lunch, What You Eat and Where You Eat It Make a Difference
In our last food-flavored entry, we mentioned that many people skip breakfast day after day or grab something quick that is high in sugar and calories and low in nutritional value. It is also the case that many people are pretty cavalier about lunch—and that leads to less healthy food choices, too.
Some folks are skipping lunch or eating convenience food that does not offer much in the way of nutrition. And some are scarfing down lunch at their desks rather than taking a real break in the middle of the workday.
We strongly recommend taking a real break for lunch in a space other than your office. It’s a powerful way to recharge in the middle of your day as you set aside any stress you might be feeling and simply enjoy a meal. Whether you spend that time alone or with friends is up to you—and may vary from day to day. The important thing is to intentionally build a real break into your day.
And what should you eat during this intentional break? Well, you want to focus on healthy options, of course, including fruits and veggies as well as lean proteins and whole grains. You also want to pay attention to portion size. The process of digestion is one of the factors that leads to the sleepy feeling many of us experience after lunch, and a larger meal extends the effect of that feeling. It is also a good idea to avoid a midday meal that spikes your blood sugar—which means going easy on sugary foods and drinks as well as processed foods and fried foods.
Often, the easiest way to hit those goals is to pack your own lunch (here are some ideas), but making good choices in a restaurant is possible, too. The benefits of spending time with friends over food are real and support your sobriety, so don’t feel as though you have to turn down the chance to share lunch with people you have a connection with. Just get in the habit of considering your options carefully when looking at the menu.
What About the Afternoon Munchies?
By midafternoon, many of us start to feel like we need a snack. We might not be hungry, exactly, but we might feel like we have earned a treat or that we just need a distraction for a few minutes. It can be all too easy to grab something out of the company vending machine that might taste delicious but doesn’t do much for you when it comes to providing healthy ongoing energy.
That is why we suggest having some healthier options on hand for when the urge to snack strikes. We like this list, which includes favorites like an apple with nut butter, trail mix, and string cheese. And if you are craving chocolate rather than, say, fruit in the afternoon, we suggest opting for dark chocolate, which, in addition to being delicious, has some health benefits.
We Will Be Back to Ring the Dinner Bell Next Time
The next entry in this series will focus on dinner—and on bedtime snacks as well. When you make good choices related to your diet throughout the day, you are firming up the foundation of your sobriety while improving your overall health as well.
We are Dedicated to Improving Lives
At French Creek Recovery Center, located in Meadville, Pennsylvania, our program is grounded in evidence and compassion. We combine techniques from 12-Step programs with evidence-based practices delivered with respect and empathy. We keep those principles in forefront throughout treatment—including during individual and group therapy, in our holistic approach, and while serving families who are impacted by a loved one’s struggles with drugs or alcohol.
If you are ready to take back control of your life, we are ready to get to work helping you make a lasting change for the better.