Recovery is a journey that requires strength, patience, and self-care. One important part of healing is proper nutrition. Whether you are recovering from substance use or an eating disorder, the food you eat can have a big impact on how you feel, both physically and emotionally. Eating well helps your body rebuild, supports your mental health, and gives you the energy to move forward. Here are some simple ways to nourish yourself as you heal.
Focus on Balanced Meals
A balanced meal includes protein, healthy fats, and carbohydrates. Each of these nutrients plays a key role in helping your body recover:
Protein (like chicken, beans, eggs, or tofu) helps rebuild muscles and tissues.
Healthy fats (like nuts, avocado, and olive oil) support brain health and mood.
Carbohydrates (like whole grains, fruits, and vegetables) give you energy and help your body function properly.
Try to include a little of each in your meals. This can help keep your blood sugar steady and your energy levels more balanced throughout the day.
Eat Regularly
Skipping meals or going too long without eating can lead to feeling tired, irritable, or anxious. Try to eat at regular times each day. If big meals feel overwhelming, smaller, more frequent meals may work better for you.
Listen to your body’s signals. If you’re hungry, honor that feeling. If you struggle to recognize hunger cues, setting a meal schedule can help. Your body needs fuel, and eating regularly is a way to take care of yourself.
Choose Foods That Make You Feel Good
Instead of focusing on what you “should” or “shouldn’t” eat, think about how different foods make you feel. Foods rich in vitamins and minerals, like leafy greens, berries, fish, and nuts, can help support brain function and mood. Drinking enough water is also important — it keeps your body hydrated and helps with digestion and energy levels.
At the same time, it's okay to enjoy comfort foods. A bowl of soup, a piece of chocolate, or a favorite meal can bring warmth and joy. Recovery is about balance, not perfection.
Practice Mindful Eating
Mindful eating means paying attention to your food and how it makes you feel. Try eating without distractions like TV or your phone. Notice the flavors, textures, and smells of your food. Eating slowly and enjoying your meals can help you reconnect with your body’s hunger and fullness signals. For a deep dive into mindful eating, check out “Mindful Eating: 3 Steps to Feast With Your Senses and Eat More Healthfully” from the Gaples Institute.
Be Kind to Yourself
There is no “perfect” way to eat. Some days will be easier than others, and that’s okay. Recovery is a process, and every step you take toward nourishing yourself is a victory. If you struggle with food choices, consider talking to a nutritionist or a support group that understands recovery. Contact Elevate for help with getting connected.
By giving your body the nutrients it needs, you’re also giving yourself the strength to heal. You deserve to feel good — inside and out. One meal at a time, you are taking care of yourself and moving forward on your journey to wellness.
