Best Foods for Addiction Recovery

Healthy eating is something we all know is important to our well-being. Despite our best intentions, it’s not the easiest thing to do. When a friend invites you to a new food truck, it is hard to miss out on the fun. Or when the ice cream in the fridge is calling your name, it can be tough to fight temptation.

For those in recovery, diet is of utmost importance. Addiction can cause you to forego meals or make poor food choices when you become hungry. As this goes on for some time, your organs and gut also become damaged by addictive substances. The combination of unhealthy foods and drugs will quickly send your health into a downward spiral. The food you eat may not have the immediate impact that drugs or alcohol do. Still, they can make or break your long-term well-being.

Now that you are in treatment, it is time to rebuild your life. Pack your diet with the best foods for addiction recovery as soon as you can. Making the best choices to improve your overall health is key. So, which recovery foods will help you stay on track?

What are the Best Foods for Addiction Recovery?

There is a lengthy list of superfoods that can boost your health. From antioxidants to various vitamins and minerals, plus much more, you can find it all through food.

It can be overwhelming when you are first learning about nutrition, so we made it a little easier with this list.

Eat All of the Colors

Fruits and veggies are a no-brainer when it comes to healthy food. But like anything, you must have variety and eat it in moderation.

The fruits and veggies that make the roster of the best foods for addiction recovery are:

Here are some benefits of fruits and veggies according to Choose MyPlate:

They have no cholesterol, which helps prevent heart disease.
They are full of nutrients such as potassium, fiber, folic acid, vitamin A and vitamin C.
They can help reduce constipation, obesity and type 2 diabetes.
They can help with vision, keep skin healthy and protect against infections.

Enjoy all of nature’s colors when making yourself a plate. Leafy greens like spinach and kale are nutrient-dense and provide fiber, iron, potassium, calcium and magnesium.

Vibrant red and orange-colored produce like carrots and tomatoes provide beta-carotene, which your body turns into vitamin A. They also supply a kick of vitamin C, which is always welcome to build a robust immune system.

Do Not Fear Oils & Fats

Believe it or not, fats and oils can be good for you. Decades ago, many fad diets avoided these nutrients, leading some to malnourishment. Thankfully, science has proven that they are essential for healthy hair, skin and nails, as well as a functioning brain.

One thing to keep in mind is that they must be monounsaturated or polyunsaturated fats. They lower the risk of heart disease.

The most recommended oils for good health are:

Olive
Coconut
Flaxseed
Avocado
Sesame

Healthy fats are in nuts, seeds, fish (those healthy omega-3s) and some dairy products. Most recently, cooking food in tallow and lard has reemerged among health nuts. Healthy oils and fat can especially help to regenerate skin, hair and nails in those recovering from addiction.

Learn About Super Foods

Superfood is a marketing term that is used for foods that have a high concentration of vitamins and minerals. They tend to pack a powerful punch when regularly incorporated into your diet.

The top fifteen super foods include:

All these foods are instrumental in addiction recovery. There are many ways to add these superfoods into your diet, like when making smoothies.

Strengthen Your Body with Protein

Proteins help keep your bones and muscles strong and healthy. While in addiction recovery, your body is repairing itself, and proteins help build your tissues and organs.

Protein is in many foods, such as dairy, meat, poultry, seafood and eggs. If you are vegan or vegetarian, do not worry; you can find protein in beans, peas, soy products, nuts and seeds.

Although your body needs protein, it does not mean you can eat a cheeseburger or T-bone steak every night. It is vital to eat lean cuts of meat that are not highly processed.

Some examples are:

Low fat content red meat like “eye of round” roast and steak
Lean cuts like grilled white meat chicken
Seafood like grilled salmon or tuna steaks
Eggs cooked in any fashion
Yogurt, preferably low sugar
Beans of all kinds, preferably not in heavy sauce
Trail mix with seeds and nuts, easy on the dried fruit

Some proteins also include essential fats and oils that promote healing, making them superfoods! They are the stars of our best foods for addiction recovery list. 

If you are having trouble getting your protein in, do not fret. Protein shakes are an easy and tasty way to make sure you are reaching your target. Be sure to do some research to figure out which kind of protein shake is best for you.

Keep up Hydration and H₂O

While water itself is not considered “food,” it is the foundation of everything we eat. It is also necessary to make our bodies function properly, especially when going through withdrawal.

Dehydration, a common symptom of withdrawal, puts a lot of stress on your body. Staying hydrated keeps everything working and flushes out harmful toxins.

When you are thirsty, do you reach for a soda, juice or water? Many of us are guilty of quenching our thirst with sugary sports drinks instead of what our bodies truly need.

How much water should you be drinking? Your water intake will depend on several factors: age, activity level and current health status. However, a good amount to aim for is about eight glasses a day, adjusting for sweaty activities.

There are tons of free water tracker apps to help you figure that out and keep tabs on your intake. Some even have alerts to remind you to stay hydrated.

Getting your nutritious diet planned out is half the battle. There are still more things to consider. No amount of healthy eating will help you heal if you do not also take care of your body physically.

Foods to Avoid in Recovery

Now that you know all about the best foods for addiction recovery, let us talk about the worst. Although moderation is vital, even for guilty pleasure snack foods, there are some things you should avoid in your everyday diet. Things like:

Processed foods: High-sugar and sodium snacks can cause inflammation and bowel irregularities. They contain very little to no nutrients. 
Caffeine: Coffee and energy drinks can keep you awake all night, preventing restorative sleep. They can also exacerbate anxiety.
Alcohol: This one is obvious, but drinking is exceptionally harmful to recovery.
Soda: A large can of soda can contain enough sugar for the whole day. If you must, choose a diet or sugar-free soda option.

It can be challenging to cook all your meals every day, so the option to eat out is convenient. Still, opt for items that align with your recovery diet because restaurant food is much richer than you can imagine.

An Example of a Recovery Diet

It would be best if you spoke with your medical provider about your personal nutritional needs. Some people need more nutrients, vitamins and minerals than others. An excellent example of an addiction recovery meal plan would look something like this:

Breakfast: Scrambled eggs on a tab of butter or healthy oil. You can add diced peppers and onion to your eggs and make a high-protein and nutrient-packed omelet.

Morning snack: A smoothie made with frozen banana, berries and Greek yogurt. Add some cinnamon and honey to give it a pop of flavor.

Lunch: Tuna salad made with celery, onion and pickles. You can customize it and add a bit of mustard and paprika. Just go easy on the mayo!

Afternoon snack: Trail mix or a protein bar; be sure they are low in sugar.

Dinner: Grilled chicken with lemon pepper seasoning and wild rice. Add a side salad of leafy greens and light vinaigrette.

If you are new to cooking, start with simple meals that don’t take too long to prepare. Check out the millions of free recipe tutorials on YouTube and various blogs. Through this process, you may even pick up a new hobby to show off to your family and friends.

Nutrition for Addiction Recovery

Just like you have goals in addiction recovery, set goals for yourself when it comes to eating healthy, keep a journal or use an app to help you stay on track.

Eating junk food may not seem to be a setback, but it is easy to slip into a habit. Not feeding yourself the nutrients your body needs will slow down the physical aspect of your recovery.

If you find yourself cheating on your diet, know that it does not mean you should stop trying. In fact, treating yourself in moderation can make it easier to make healthy choices more often. A healthy lifestyle is a lifetime commitment, and you owe it to yourself and your body to give it only the best.

Addiction Treatment with AppleGate Recovery

AppleGate Recovery understands how important your overall well-being is to your recovery. We’re here to provide you tools and resources necessary for you to make informed decisions.

Our specialized medical providers know what it takes to repair the damage addiction can inflict on the body. With the help of a substance use counselor and the recovery community, you can reach your goals.

Contact us to learn more about our medication-assisted treatment programs and other benefits. We have many convenient locations to better serve you. It is never too late to change your life. Choose recovery today.