Thanksgiving and Christmas might be called the “big food holidays.” The word “big” applies to both “food” and “holidays.” Those two holidays are certainly among the biggest on the calendar in terms of prep time and the pressure we tend to put on ourselves and others to make them perfect. And the food that goes with them tends to come in heaping amounts. Turkey and stuffing (and more). Pies and cookies (and more). Family recipes and food-based gifts from friends (and more).
It is a lot—in every sense. And for a person in recovery from a substance use disorder who is trying to eat healthily to support their ongoing sobriety, it can be dizzying and depressing and all too stressful.
But the good news is that it is possible to eat well and to eat food that is good for you during the holiday season. The key is to keep in mind the same sort of things you focus on when it comes to food the rest of the year.
Let’s unwrap a look at five kinds of food that serve you and your sobriety well—no matter the season or festivity you find yourself a part of.
Cultivate a Love of Leafy Greens
Leafy greens—including kale, bok choy, cabbage, collard and mustard greens, spinach, broccoli, and dark green lettuces including arugula, butterhead, and romaine—offer high levels of antioxidants (which help protect cells and neutralize unstable molecules known as “free radicals”) and are chock full of vitamins and minerals. They also provide significant amounts of carotenoids, folate, and fiber. Whether eaten raw or cooked, these greens give your overall health a boost.
Enjoy a Range of Colorful Fruits and Vegetables
Fruits and veggies are a great source of vitamins and minerals—and some mixing and matching makes sure you get a full range of those healthful components. Many of these natural foods are as tasty to the eye as they are to the mouth, so you can enjoy a range of colorful eating experiences whether you prefer your vegetables and fruits raw or cooked or a combination of the two. There are so many options to choose from that you are sure to find your favorites as you try new foods and new preparations.
Lean Into Lean Proteins
Lean proteins—like chicken, fish, turkey, eggs, beans, dairy, seed, nuts, soy, and lean cuts of beef (like sirloin, top round, and extra lean ground beef) and pork (like the tenderloin and pork center loin)—strengthen the immune system, repair damaged cells and tissues, and help build and maintain lean muscle mass. Lean protein can function as an energy source while also making you feel full and helping your body produce important hormones.
Home in on Whole Grains
Consuming a variety of whole grains ensures your body gets more of the nutrients that promote good health outcomes. The key is to pay attention when you are shopping so that your cart contains whole grain breads, crackers, cereals, pasta, and flour as well as brown rice, barley, quinoa, and oatmeal. It is a good idea to work toward a goal of making sure at least half of the grains in your diet are whole grains.
Help Yourself to Some Healthy Fats
We have all been pretty well conditioned to recoil at the notion of fat in our food. But the reality is that our bodies actually need healthy fats—and the omega fatty acids they contain—to help promote healing and tissue repair in the body and to support brain function. You can find these healthy fats in a number of foods—including some that we have mentioned in other categories above. Sources include eggs, fish, nuts, seeds, avocados, olives and olive oil, edamame, tofu, and (delightfully) dark chocolate. As in all things, moderation is a good idea, but it is important to remember that you need these good fats to be healthy. That might be counterintuitive, but it is true.
Give Yourself Some Grace for the Holidays
There is a good chance you are going to overindulge a bit during the holidays. You might have an extra helping (or two) at Thanksgiving. You might eat too many Christmas cookies. You might drink a bit too much sugary hot chocolate or indulgent eggnog. All of that is okay. It is wonderful to enjoy the holidays with your friends and family. After all, that enjoyment supports your sobriety just as much as healthy eating does. So give yourself the gift of grace. That supports your sobriety, too.
Sobriety Makes a Great Holiday Gift
Located near Wichita, Kansas, Bel Aire Recovery Center is committed to helping people give themselves the gift of sobriety. Via our inpatient, outpatient, and virtual programs, we help individuals leave drugs and alcohol in the past. We also can treat co-occurring mental health disorders that may be entangled with a substance use disorder.
The gift of sobriety improves your life and the lives of those around you. We are confident it is a gift you will not want to return.
