Eating and Cooking Guide Following Your Rehab Stay

Whatever the rationale for your rehab stay, eating a healthy diet is more important than ever. You should identify any deficiencies that arose due to your addictive behaviour and establish proper nutrition in the future. 

In general, try to eat a diverse diet with a range of ingredients to keep you going, and prepare food meals at home whenever possible. As a bonus, updating your culinary efforts can help you maintain a healthy focus.

It’s Critical to Eat Right

To get the most out of preparing your own food, you must first know what to buy. Not everything in the grocery store is nutritious. 

Understanding proper nutrition is vital for healthy menu planning, which is particularly crucial in the first year following your rehab stay. The foods listed below will benefit you during your healing and for the rest of your life.

  1. Vegetables and fruits

The proper plants and fruits are the most significant ingredients for a balanced diet. They are high in vitamins and minerals, which are especially important for recovery.

Among the many nutritious fruits are oranges, pineapple, grapes, apples, and blueberries. The best vegetables to eat include spinach, cauliflower, zucchini, and broccoli.

  1. Proteins

Protein is the building block on which our body systems rely. Examples include meat, dairy, and even plants. These include chicken, turkey, fish, etc.

  1. Complex Carbohydrates

Carbohydrates are an essential source of energy. They provide power when we exercise or participate in sports. The following are the best healthy sources of complex carbohydrates:

  • Yams
  • Brown rice
  • Sweet potatoes
  • Yams 
  • Oats
  1. Healthy Fats

Our bodies require fat. It is a power source, and in the presence of fat, the body can metabolize and then use specific vitamins. Try the following for healthy fat:

  • Sunflower and pumpkin seeds
  • Avocados
  • Extra-virgin olive oil
  • Pure peanut butter

Post-Rehab Common Areas to Address

People leaving rehab have frequently been engaged in their habit of choice for an extended period. They often disregard proper nutrition along the way. As you progress in your healing, you must focus on the following areas that may be missing:

  • Fibre

Eat delicate fibre on compromised stomach linings, such as bran pastries and oatmeal.

  • Foods that help with serotonin levels

Pasta, pastry, root vegetables, beans, lentils, and peas are starchy foods high in complex carbohydrates.

  • Vitamin B-complex

B vitamin-rich foods include the previously mentioned leafy greens and dark green veggies.

  • Calcium and Vitamin D

Calcium absorption can be aided by vitamin D. Dairy foods, fortified cereals, and many vegetables are good sources of both.

  • Multivitamins

Consider taking a multivitamin to address harder to replace minerals, such as zinc and magnesium.

Take the Correct Approach When Shopping

Create a plan for nutritionally balanced food prep before you go shopping. Be sure to make an effort to include food products from each focus area. Consider the types of meals you’d like to eat all week. Think about breakfast, lunch, dinner, and snacks. 

Compile a list of the ingredients you’ll need for each meal. If you don’t want to organize every meal ahead of time, consider the types of ingredients you will most likely require. If necessary, you can always make an additional trip.

When you go to the grocery store, using the “Outer Ring” method is a strategy to avoid junk food and stick to healthy options. 

Healthy foods, such as fruits and veggies, lean meats, nuts, and dairy, are typically stored on the store’s perimeter. The inside of the store is filled with sugary snacks and drinks and other unnatural, highly processed food items.

Alongside productive grocery shopping, learning to cook for yourself is one of the perfect ways to eat healthier.

Cooking, like any skill, requires time and dedication to learn (or re-learn if you enjoyed cooking before your treatment and recovery) so you can get into a routine.

However, you can broaden your repertoire of dishes and perhaps even discover some favourites that your family and friends will enjoy with practice. There are numerous good recipe resources available on the internet.

Also, keep in mind that not every dish necessitates a lengthy preparation. A smoothie can provide a healthy snack if you don’t have the energy or time to prepare a huge meal. 


Maintain Low Costs

Cooking your own food is usually less expensive than dining out. Nonetheless, there are ways to make your money go further. Follow these pointers:

Make your own sauces, dips, salad dressings, and spreads. Making them yourself is both healthier and less expensive.

Utilize your freezer. It’s sometimes an intelligent option to cook for four people and save a little for later. This is especially effective with soups. Instead of wasting, you can use those leftovers for your next meal or snack.

Maintain a healthy food supply. Having something readily available can spell the difference between a healthier alternative and heading out the door to eat at a fast-food joint when you have a sudden craving. It’s both less expensive and more nutritious.

Restaurant strategy

Just because you’re eating well doesn’t mean you’ll never go out to eat again. You can make healthy choices when dining out.

  • Do your homework ahead of time. 

The menus of the majority of restaurants are available online. 

Some will display nutrition information and highlight their healthier meals.

  • Consume fewer calories. 

Some restaurants offer smaller portion sizes, whereas others permit you to order the children’s portion.

  • Avoid eating at chain restaurants. 

Large portions are typical of large restaurant chains. Smaller portions are common in independent, local restaurants. Furthermore, they are more likely to purchase local, nutritionally balanced produce and meats.

Avoidance Measures

Whether you’re using the “Do’s” to plan a grocery trip, prepare meals at home, or go out to eat, keep the following “Don’ts” in mind:

  • Do not use caffeine to replace your previous addiction. It can cause similar peaks and valleys in the body and become an addiction in its own right. Limit your caffeine intake.
  • Don’t overdo it on the sugar. Sugar, like caffeine, can cause psychological highs and lows similar to a substance. Furthermore, in large quantities, it is harmful to your health. A general rule of thumb is to avoid adding sugar to any you eat because most foods contain hidden sugar.
  • Don’t overindulge. Some people in transition may be tempted to substitute food addiction for drug addiction. While food is not similar to drugs since everyone gets hungry, be aware of the consequences of overeating, especially junk food and processed food.
  • Don’t be disheartened. We all end up making poor food choices from time to time. Following a generally balanced lifestyle can assist you and your body to return to normalcy after rehab.

While healthy food can help you confront areas of your diet that may have been lacking following your rehab stay, it can also be less expensive.

Follow these shopping tips, try cooking at home, and make better restaurant choices to get your recovery started in the right direction. Get tips like these and more from Calm Rehab in Bali.


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