Eating the right thing can be difficult if you’ve struggled with sobriety. Alcohol lowers your inhibitions and decision-making skills, which makes tasty treats even more enticing. Even if you’re recovering, it can be difficult. If you’re getting out of rehabilitation in Columbus, Ohio, what’s going to be more tempting: a well-balanced meal or a greasy burger?

Thankfully, the right diet can help you stay sober, just like staying sober can help you maintain a healthy, nutritious diet. Learn about the foods that can help you stay sober.

Foods to Eat During Recovery

There are a few different things you should look for when choosing what to eat to stay sober. You’re going to want something that’s easily digestible since alcohol can affect your digestive system.

You also want to choose foods that give you the right amount of vitamins and minerals, which can help you stay energized throughout the day. Good foods to eat include:

  • Nuts
  • Fruits
  • Vegetables
  • Proteins
  • Whole Grains
  • Smoothies
  • Soups

Regular meal schedules can help you stave off temptation, but it’s also a good idea to vary the meals you have from day to day. This ensures you get the full range of vitamins and minerals you need.

How to Stop Craving Sugar When You’re Recovering

Many alcoholic drinks contain a significant amount of sugar, and often rehab clinics will use sugar to fulfill cravings you’re having for alcohol. This works because it can give you a high that you’re trying to get from alcohol.

That said, too much of this sugar is also a problem, especially since alcoholics are more likely to be hypoglycemic. There are several things you can do to reduce these cravings:

  • Eat Fruit – The sugar from fruit still counts as sugar, but it can give your body important nutrients while also fulfilling your cravings. This is better than the empty calories that many other sugary treats represent.
  • Establish a Regular Sleep Schedule – One of the reasons your body likely craves the energy from sugar is because you’re not getting enough sleep. By going to bed and waking up on a regular schedule, you’re less likely to need sugar’s energy boost.
  • Stay Hydrated – There are many advantages to drinking water, and most Americans don’t get enough, but it can also help you feel full. This helps you avoid those cravings and make better decisions.
  • Don’t Go Hungry – When you feel full, you’re less likely to give in to cravings. This is important for both preventing relapse and avoiding too much sugar. A well-balanced, nutritious diet makes snacking less appealing.
  • Choose Moderation - Sometimes, you may not be able to resist a sugary treat. In that scenario, moderation is the key. By just giving in a little, you can lessen the craving without causing a massive sugar high.

How Much Sugar Should You Eat?

Bad News: the World Health Organization states that the average adult should get no more than 25 grams of sugar per day. The average American consumes 77 grams. If you’re recovering from addiction, you can’t expect to stay within the 25-gram limit.

However, it’s good to keep that idea in mind, cutting back your sugar intake until it’s at least equivalent to the American average.

How to Maintain a Healthy Diet

Of course, knowing you should eat well isn’t the same as actually doing so. You may be wondering how you can stay on track with your diet. There are many steps you can take.

The first is shopping conscientiously. When you go to the grocery store, you want to have meal ideas planned ahead of time. While you may need to pivot, entering the store with a goal makes you less likely to get tempted by any displays of unhealthy foods.

It’s also a good idea to cook when you have free time. For instance, if you work Mondays through Fridays, you may be too tired when you get home to cook a nutritious dinner.

It makes sense to cook meals ahead of time so you only have to reheat them when you get home. By making preparations quick and easy, you’re reducing the likelihood that you give in to the temptation of fast food.

Will a Healthy Diet Help Me Lose Weight?

Excess alcohol consumption can lead to weight gain. That drinking represents empty calories, and when someone drinks, they’re more likely to make poor eating decisions.

You shouldn’t try to lose weight in the early stages of recovery since you’ll want to put all that willpower towards kicking your addiction. That said, the recovery process can lead to weight loss. By cutting out all those excess calories and eating healthier, you’re treating your body better.

It’s also important to be kind and forgiving to yourself. Healthy eating isn’t an all-or-nothing process. If there's a day when you eat worse than you wanted to, don’t beat yourself up over it. Just try to continue any progress you’ve made the next day.