Michael Liimatta

Nutritional studies recommended that people in recovery eat on “cruise control” throughout the day. This means eating small, frequent mini-meals–to maintain energy levels and moods more even.

Suggestions for a Diet that Promotes Recovery:

1. Use the USDA’s  Food Guide Pyramid (PDF) as a guide to prepare well-balanced meals
2. Eat 3 snacks and 3 meals per day   (see Smart Snacking)
3. Drink decaffeinated coffee and herbal teas to decrease caffeine
4. Eat fresh fruits and vegetables
5. Eat foods made of whole grains
6. Eat more beans and grain products, limit the amount of red meat eaten. Red meats are harder to digest.
7. Eliminate or keep to a minimum foods that contain sugar and caffeine
8. Be aware of hidden sugar in cocoa, condiments, and over the counter medications
9. Be aware of caffeine in over the counter and prescribed medications

Composition of the Recovery-friendly  Diet:

• Protein – 25%
• Carbohydrate – 45%
• Fat – 30%
• Total calories – 2,000

Sample  Meal  Suggestions:

• Breakfast – oatmeal muffins, pancakes, quiche, omelet, yogurt
• Lunch – Sandwiches, salads, soups
• Dinner – Soups, chowders, rice & beans, chicken and vegetables, tortillas, lasagna with vegetable
• Dessert – Yogurt, fruit, oatmeal cookies, custard

A Note on  Vitamins

Because drugs and alcohol deplete the body of vitamins and minerals, multi-vitamin/mineral plus B supplements can be especially helpful.

Vitamins and dietary suppliments should be taken with meals for optimum absorption.

Rescue Magazine, December 1998

Source:

Nutrition In Recovery  by Margaret Soussloff, M.S. & Cara Zechello, R.D., Massachusetts Food Banks and Maria F. Bettencourt, MPH, Massachusetts Department of Public Health

Learn more about  Nutrition & Recovery

A. All addicts in active use of alcohol and drugs are malnourished.

In order to help people recover, it is important to understand the impact of nutrition. It is astounding to consider that only fat contains more calories per gram than alcohol. As a result, while drinking, addicts experience a sense of fullness having eaten very little or nothing. These “empty calories” lead to poor eating habits and malnutrition. Drug abusers experience a similar effect. Alcohol and drugs actually keep the body from properly absorbing and breaking down nutrients and expelling toxins. This leads to a host of health problems. (see sidebar, “How Drugs & Alcohol Affect the Body”)

B. Restoring addicts to physical, as well as spiritual, health

The essence of recovery is changing negative behaviors into positive ones. Good nutrition, relaxation, and exercise all play an important role in successful change. Learning to make healthy food choices is important to achieving a healthy lifestyle.

Because they have neglected their diet, addicts experience gastrointestinal disorders such as diarrhea, constipation, and inability to digest foods properly, as well as a poor appetite. As a result, they have a special need for foods that are high in nutrients to rebuild damaged tissues, organs and regain appropriate functioning of the various systems including the nervous and gastrointestinal systems.

C. Nutrition actually impacts cravings for drugs and alcohol.

Every newly recovering addict struggles with cravings to use alcohol and drugs. Research has shown that a diet with the right types of high protein and high carbohydrate-rich foods can make a big difference.

Food affects mood. Along with amino acids, deficiency of nutrients like folic acid and the other B-complex vitamins also have a serious and negative impact. Sugar and caffeine can contribute to mood swings, so intake of both should be reduced during the early stages of recovery.

Alcohol and drug use prevents the body from properly processing two important amino acids, tyrosine, and tryptophan. They are responsible for the production of norepinephrine, dopamine, serotonin. These compounds are neurotransmitters that are essential for emotional stability, mental clarity, and a general state of well-being. Decreased levels of these neurotransmitters negatively affect mood and behavior.

Tyrosine is a precursor to the neurotransmitters norepinephrine and dopamine–chemical messengers that promote mental acuity and alertness. It is one nonessential amino acid found in protein-rich foods such as meat, poultry, seafood, and tofu.

Tryptophan is integral to the production of serotonin, which has a calming effect and is important for proper sleep. It is found in foods such as bananas, milk and sunflower seeds, as well as turkey meat.

• Go to the “Recovery Diet” for some practical suggestions for good eating choices for people in recovery.

Sources:

Nutrition In Recovery by Margaret Soussloff, M.S. & Cara Zechello, R.D., Massachusetts Food Banks and Maria F. Bettencourt, MPH, Massachusetts Department of Public Health

Brain Food: Formulas for Aware Aging, Michelle Badash, New Hope Communications.

• Learn more about  Nutrition & Recovery

Exercise, like all things in recovery, should be taken in moderation. In order for an exercise program to work, it needs to be both consistent and frequent. Make time to exercise at least four times a week, and give yourself at least an hour per session.

Exercise:

• Increases the metabolic rate so that calories are burned more efficiently even when we are at rest.
• Burns fat stores and builds up muscle tissue. Muscle cells are metabolically active and burn calories, whereas fat cells are inert.
• Increases free fatty acids, which better enable the body to process and utilize dietary fats.
• Decreases total serum cholesterol and increased levels of high-density lipoproteins (HDLs), the “good fats” associated with lower risk of heart disease.
• Lowers blood pressure
• Increases the levels of mood-elevating neurochemicals–such as the endorphins, so that we feel better mentally as well as physically.

Aerobic exercises are those that cause the body to use large amounts of oxygen (and burn calories) and prompt the heart and pulse rare to rise through steady, constant movement.

Aerobic exercises tend to involve the large muscle groups, such as those of the legs and arms.

They include:

walking – jogging – cycling – swimming – rowing – step training – cross country skiing – Stairmaster work – other active sports such as tennis or volleyball

Anaerobic exercises develop muscular strength and flexibility and do nor necessarily increase the pulse or heart rate. Anaerobic exercises include:

weight training – calisthenics

Getting an exercise program started:

1. Choose an activity you like
2. Choose your location
3. Start slow
4. Use appropriate dress
5. Listen to your body’s cues
6. Stick with it

• Learn more about Nutrition & Recovery