7 Nutritional Foods for a Healthy Diet


Sober Recovery Expert Author

Recovery isn’t only about kicking the hard stuff but it also involves a complete health renewal. Drinking and drugging takes a large toll on the body and can damage cells and organs, so it's important to give yourself a much needed nutritional boost. Start incorporating healthy foods in your diet and enjoy the following benefits.

Build Up Your Immune System

Your immune system is the commander of your body and is responsible for fighting off foreign invaders like viruses and parasites. When it is adequately nourished and strong, it commands like a boss. But when it becomes weak from lack of good nutrition and an abundance of toxins from alcohol or drugs, it begins to wear down and becomes unable to fight off infections and sicknesses.

A healthy diet goes a long way in rebuilding yourself in recovery. These seven essential foods are only the beginning to a recharged and sober life.

By adopting a healthy lifestyle, you can help build your immune system back up to where it needs to be. Sure, it will take some changes but it will be well worth the effort as you gradually begin to physically and mentally feel better.

Good Nutrition = Good Recovery

For those who do not know where to begin when it comes to incorporating healthy foods into your daily schedule, consider seeking a health and/or nutritional professional to assist in forming a healthy eating plan. A dietician is trained to assist in nutrition education as well as a day-to-day healthy lifestyle so asking for help is both commendable and wise.

Basic Foods to Get You Started

Changing your eating habits from unhealthy to healthy requires a good deal of discipline on your part. After all, we all know how easy it is to reach for a homemade, chewy chocolate chip cookie than a packet of carrot sticks. Though it may not satisfy your in-the-moment cravings, healthy foods make you feel better in the long run. Here are 7 basic health foods to get you started on your diet change:

1. Fruits

It’s no surprise that eating fruits is good for you, but most people do not eat more than 1 fruit per day. Do your best to up your fruit intake to 4 to 5 servings per day and your cells will thank you abundantly. Eat bananas, apples, oranges, kiwi, berries, melons, and so much more.

2. Vegetables

Chances are you’re not a big fan of veggies, but they are super good for your body. Despite its reputation, vegetables don’t have to be boring or taste nasty. Go ahead and get a recipe book that has plenty of vegetable recipes or bookmark websites that dedicate a section to it. You will be surprised at how tasty some vegetables are when you know how to cook them or what to pair them with.

3. Oatmeal

Perhaps you’ve forgotten about oatmeal since your childhood days when Mom would make you delicious, warm oatmeal. Well, she did so because it was and is still good for you. Go ahead and purchase oatmeal for breakfast and snacks and happily consume it. Just avoid the sugary kind. Plain oatmeal is the best and you can add things a variety of toppings like cinnamon or cut fruit to flavor it up. Let it remind you of the golden childhood days.

4. Kefir or Yogurt

Kefir is cultured yogurt and will do wonders for your digestive system. You can find it in the yogurt section at the store and it comes flavored so it tastes great. Its consistency is similar to a smoothie and the probiotics in it will help regulate your system and keep your intestinal health lined up with healthy bacteria.

5. Nuts and Seeds

Grab a handful of assorted nuts and seeds to eat every day. Packed with plenty of protein, they make for a delicious and smart snack. Choose from walnuts, almonds, cashews, sesame and sunflower seeds, peanuts or flaxseeds.

6. Beans

Go on, add plenty of beans to your life. Lima, pinto, navy, black, kidney and soy—you name it. From taco salads to bean burritos, beans are full of fiber and serve as wonderful nutrients for your body.

7. Water

Technically water is not a food but it is certainly one of the most important things you can consume on a daily basis. In fact, your cells beg you for water as it is the fuel that fires them up and keeps them running smoothly. Drink from 6 to 8 glasses of water every day and steer clear of sugary drinks. Feel free to download a mobile app that will remind you throughout the day to hydrate!

As you focus on your recovery, keep in mind that abstaining from alcohol or drugs is great but fostering optimal health all the way around is also important. Committing to healthy eating is commendable and anyone can do it. Start this week by cutting back on junk foods and incorporating some of these healthy substitutes into your diet. You will feel the difference in no time—and so will your newly recharged body.

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