Berries
Berries don’t just taste good; they also provide us with several useful nutrients. Common berries include strawberries, blueberries, and raspberries, all of which can help boost collagen production and harbor the vitamin C the body needs during recovery. In addition to vitamin C, berries also contain antioxidants, which have been previously highlighted as helping with inflammation.
You can enjoy berries as a snack, but be wary about eating too many. While they have health benefits, berries do contain plenty of sugar, so you should enjoy them in moderation with other fruits and vegetables.
Chicken and Turkey
Poultry, preferably organic, is a lean source of protein with numerous health benefits for the body. You’ll want extra protein while in recovery, and eating chicken or turkey with your lunch or dinner can provide the protein you need. Poultry also contains two crucial amino acids for recovery, glutamine and arginine, which have been linked with health benefits for recovery. Glutamine protects cells and increases collagen production. The body uses arginine to help heal, so replacing it will keep you supplied with the nutrients you need to restore healthy cellular regeneration, and transport function.11
Cruciferous Vegetables
Cruciferous vegetables include some staples in American kitchens, like broccoli, cauliflower, and Brussels sprouts. You can easily incorporate some of these vegetables into your diet as side dishes for dinner or meat substitutes.
Cruciferous vegetables contain glucosinolates, which studies have linked with promoting a healthier immune system, a reduction in inflammation, and even reduced symptoms of depression. 1 You will also find ample amounts of vitamin C in cruciferous vegetables, as well as iron.
Sweet Potatoes
The body may burn more carbohydrates than it may be used to during the recovery period, and getting healthy carbs will be more important than ever. It’s important to avoid processed carbs like white bread or sugars as much as possible and opt for more efficient ways to get your daily recommended amount of carbs. That’s where sweet potatoes come in.
Studies have linked complex carbs in vegetables and fruits with healing, as well as the enzymes in sweet potatoes like hexokinase. 13 Bolstering your carb intake with healthier carbs like sweet potatoes can provide the carbs and other essential nutrients you need. For example, in addition to healthy carbs, sweet potatoes also offer essential nutrients like vitamins A, C, and manganese.
Nuts and Seeds
Scientists have long touted the health benefits of nuts in the diet, and for good reason. Nuts are a healthy way to get several nutrients, including protein, zinc, vitamin E, magnesium, healthy fats, and antioxidants. Vitamin E, in particular, may be extremely important in recovery. Nutritionists have begun to notice a connection between vitamin E and the proliferation of essential immune system cells. 14
Healthy nuts we recommend include sunflower seeds, hemp seeds, walnuts, pecans, and almonds. While each nut may have slightly different nutritional properties, they all give roughly the same health benefits. You can add nuts and seeds to your diet as a healthy snack option, or you can add them to your regular meals. Nuts make a great addition to salads, baked goods, and stir-fries.
How Do I Incorporate These Foods Into My Diet?
If you want to harness the healing power of plant-based foods and other high-value options for recovery, you need to know the best way to incorporate them into your diet. To add to the importance of this education, people in active SUD or in a troubled mental health condition, often fail to eat a properly balanced diet. Until you learn how to incorporate a variety of food groups into your diet, you may have trouble ensuring your recovering body is truly getting what it needs.
Here are some simple tips for harnessing the power of nutritious foods while you’re in recovery:
Add to Your Favorites
One of the easiest ways to add more nutrients to your meals is to combine ingredients with your existing meals. For instance, if you have a fruit smoothie every morning, you can easily add a few new elements to increase the nutrients and avoid altering the flavor. Adding a cup of spinach won’t change the taste of your smoothie too much, but it will add multiple health benefits. Or you can use Greek yogurt for a boost in protein.
The most important thing is to be creative with your meals. It’s often easier to incorporate three different foods into a singular dish than to try and make three separate dishes for dinner.
Eat More Meal Salads
Salads may sound obvious, but they do provide you with many options for customization and packing in as many nutrients as you can. Use several types of leafy greens in your salad for the widest array of nutrients. You can also add things like berries, hard-boiled eggs, nuts, or chicken to cover more food groups with a single meal.
Make Veggies the Main Event
Instead of using vegetables as a side dish for dinner, consider incorporating them into a meal. You could make a vegetarian chili with numerous vegetables and beans for a mix of protein and minerals. Or, try an array of veggies and hummus for a light but filling meal.
Power Up Your Snacks
Snacks are a great way to incorporate more healthy choices into the diet and promote holistic healing, but it’s important to be choosy. Instead of reaching for a bag of chips or a leftover piece of pizza, consider snacking on healthier options packed with nutrients. You could enjoy some nuts, dried fruits, berries, or even sliced avocado for a boost of energy and health during the day.
Alternative to Meds Center: Your Guide to Living a More Holistic Life
Eating a healthy and well-balanced diet will give you a needed boost while your mind and body are recovering from SUD. The body uses food as fuel to recover, and it is essential to provide it the right power to bounce back from the damage caused by overuse of medications, or extensive substance use, as well. Like a car, if you don’t put the right fuel into your body, it won’t continue to carry you to your next destination – a healthier, happier life.
At Alternative to Meds Center, we believe in taking a holistic approach to treating mental health symptoms, and substance use disorder, including a focus on the food you are using to fuel your recovery. That’s why providing nutrient-packed meals and carefully chosen supplements is such an important part of our inpatient recovery program.
Contact us today to learn more about our program or to request help.
