The "Recovery Diet"
[ Recovery Diet
Composition] [ Meal Suggestions]
[Note on Vitamins]
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:
- Use theUSDA's Food Guide Pyramid
as a guide to prepare well-balanced meals
- Eat 3 snacks and 3 meals per day (see Smart Snacking)
- Drink decaffeinated coffee and herbal teas to decrease
caffeine
- Eat fresh fruits and vegetables
- Eat foods made of whole grains
- Eat more beans and grain products, limit the amount of red
meat eaten. Red meats are harder to digest.
- Eliminate or keep to a minimum foods that contain sugar and
caffeine
- Be aware of hidden sugar in cocoa, condiments, and over the
counter medications
- 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.
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
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