NUTRITION IN RECOVERY Let food be your medicine. -Hippocrates
noticeably improved through good nutrition.
Reduce withdraw symptoms and cravings
Detoxify the body from harmful affects of
Eat artificial, processed fuel - we feel
These include: Recovery Fruits- 2-3 servings a day
□ Raspberries □ Strawberries □ Watermelon
Recovery Vegetables- 4- 7 servings a day
□ Romaine Lettuce □ Potatoes in skin □ Pumpkin
□ Sweet Peppers □ Sweet Potatoes □ Tomatoes
Disclaimer- I am not a medical doctor, dietician or nutritionist. You should consult with your doctor or nutritionist before making any changes in diet, especially if you have a health condition or are taking medications.
Recovery Proteins- 1 small serving with
□ Lean Poultry □ Walnuts □ Sunflower seeds □ Almonds
□ Beans/Legume (Black, Pinto, Lentil, peas, etc.)
□ Protein Powder (Hemp, Brown Rice, Whey)
□ Wild Salmon or other wild caught fish
Recovery Whole Grains- 1-2 serving per
This information can be found in Eating for Recovery by Molly Siple, MS, RD. This book is also a great source of recipes. Disclaimer- I am not a medical doctor, dietician or nutritionist. You should consult with your doctor or nutritionist before making any changes in diet, especially if you have a health condition or are taking medications. 1. Eat Breakfast every day.
etc.), Oatmeal with fruit, Protein shake, Fresh fruit 2. Eat one small serving of healthy protein with each meal. 3. Use your Blender! 4. Start drinking filtered or spring water and other healthy fluids throughout the day.
It helps to remember to drink water when you have
your own water bottle. Other good drinks are decaffeinated green and herbal teas, a couple ounces of fruit juice mixed with sparkling water, and
green veggie juices. Reduce or avoid drinks with caffeine, sugar and artificial sweeteners.
Disclaimer- I am not a medical doctor, dietician or nutritionist. You should consult with your doctor or nutritionist before making any changes in diet, especially if you have a health condition or are taking medications.
5. Eat three meals a day. This will help to keep you blood sugar stable. When we
skip meals our blood sugar drops we get irritable,
experience brain fog and are more vulnerable to
6. Add more Fruits and Vegetables.
“Make salad the main dish.” This is what Dr.
Fuhrman recommends to help us get all our
serving of vegetables each day. King of nutritious foods - dark green leafy
vegetables. Kale, spinach and other green leafy
vegetables have the most vitamins and minerals.
One way to get more spinach is to throw one or
two handfuls into you smoothie or protein shake
Fruit smoothies and juicing vegetables are a great way
to add in more fruits and veggies each day.
7. Take a high-potency multivitamin.
Jack Challem in his book The Food-Mood Solution writes that high-potency multivitamins are good all- round mood and mind enhancers. A good brand is Source Naturals- Life Force Multiple. It is best to buy
your multivitamins at a natural health store or at www.vitacost.com
Disclaimer- I am not a medical doctor, dietician or nutritionist. You should consult with your doctor or nutritionist before making any changes in diet, especially if you have a health condition or are taking medications.
Eating for Recovery by Molly Siple, MS, RD The Food-Mood Solution by Jack Challem
Potatoes not Prozac by Kathleen DesMaison, Ph.D.
Eat to Live by Joel Fuhrman, M.D. Eating Well for Optimum Health by Andrew Weil, M.D.
Video
Food Matters- on Netflix Local Natural Health Stores
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Apple Wellness- 6313 McKee Road, Suite 100 Fitchburg, Wisconsin 53719 Local Natural Food Grocers Willy Street Co-op
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NUTRITION IN RECOVERY Let food be your medicine. -Hippocrates
noticeably improved through good nutrition.
Reduce withdraw symptoms and cravings
Detoxify the body from harmful affects of
Eat artificial, processed fuel - we feel
These include: Recovery Fruits- 2-3 servings a day
□ Raspberries □ Strawberries □ Watermelon
Recovery Vegetables- 4- 7 servings a day
□ Romaine Lettuce □ Potatoes in skin □ Pumpkin
□ Sweet Peppers □ Sweet Potatoes □ Tomatoes
Disclaimer- I am not a medical doctor, dietician or nutritionist. You should consult with your doctor or nutritionist before making any changes in diet, especially if you have a health condition or are taking medications.
Recovery Proteins- 1 small serving with
□ Lean Poultry □ Walnuts □ Sunflower seeds □ Almonds
□ Beans/Legume (Black, Pinto, Lentil, peas, etc.)
□ Protein Powder (Hemp, Brown Rice, Whey)
□ Wild Salmon or other wild caught fish
Recovery Whole Grains- 1-2 serving per
1. Eat Breakfast 
5. Eat three meals a day. 
Eating for Recovery by Molly Siple, MS, RD The Food-Mood Solution by Jack Challem
Potatoes not Prozac by Kathleen DesMaison, Ph.D.
Eat to Live by Joel Fuhrman, M.D. Eating Well for Optimum Health by Andrew Weil, M.D.