a.
Eliminate sugar-sweetened beverages. Drink only
water, black coffee, unsweetened tea, organic milk, unsweetened milk
alternatives, and chia seeds soaked in water. Do not drink fruit juices,
Gatorade, and energy drinks. The occasional vegetable juice is OK but do not do
juice cleanses.
b.
Avoid refined grains and aim to eat 100% whole
grains.
c.
Keep caffeine intake limited to a maximum of 400
mg/day.
d.
Reduce exposure to highly palatable and highly
processed foods with added sugars, salts, and fats. These foods light up the
brain like drugs of abuse and can perpetuate the cycle of addiction.
e.
Increase protein intake and spread out over the
course of the day. Instead of having one or two large protein-based meals in
the day, make sure every meal/snack contains a minimum of 10-15 g protein.
f.
Eat smaller meals every 2-4 hours starting with
breakfast within 30 minutes of waking up. The mantra I encourage is "never
hungry, never full".
g.
Increase fiber intake gradually yet
progressively over time. Many addicts have a fiber aversion due to compromised
gut health but will need to be persistent about their intake, increasing by 2-4
g/daily each week until reaching 38 g/day for men, 25 g/day for women. 50% of
vegetables should be raw, and increase intake of beans, nuts, and seeds.
h.
Increased need for antioxidant vitamins A, C, E,
and selenium that should be obtained through food and not supplements. Emphasize
fruits and vegetables!
i.
Increased need for omega-3 fatty acids that
should be obtained through fatty fish, chia seeds, flax seeds, and walnuts.
j.
Get small doses of sunlight for vitamin D. 20-30
min 2-3 times/week can make a big difference!
For more information visit Nutrition In Recovery
