Addicts active in their addiction typically have poor eating habits. Poor eating habits can result in malnutrition and a host of health problems. Not surprisingly research has shown that recovering addicts need nutrition-rich foods in order to help rebuild damaged bodies. A healthy, balanced diet will not only help restore our various bodily systems to appropriate functioning, it helps improve our mood, sense of wellbeing, and ability to cope with stress.

Those in recovery are well advised to keep the following in mind:

Establish a routine. As addicts active in our addiction we probably didn't eat regular healthy meals. Regular meals - breakfast, lunch, and dinner - are a must as fluctuations in blood sugar levels can leave us feeling unsteady. We want to avoid feeling too hungry which can make us irritable, anxious, or depressed and thus prone to making poor decisions. Keep healthy snacks such as a handful of nuts or a piece of fruit readily available for between meals.

Drink water. Dehydration is common for substance abusers. In recovery we need to get in the habit of drinking lots of water as every system in the body depends on water for optimal functioning. Drinking water helps the body absorb nutrition and flush toxins from your system. To make sure you get enough water, here are some tips:

·         Drink a glass of water with every meal - and between every

      meal.

·         Drink water before, during, and after exercise.

·         Substitute water or sparkling water for other drinks (soda 

      pop, coffee) at social gatherings and work functions.

Watch out for caffeine. Too much coffee - four or more cups a day - can cause restlessness, sleeplessness, anxiety, jitteriness, irritability, and other problems that may hinder your recovery. If you drink coffee in moderation, you'll most likely be just fine. However you may want to avoid so-called energy drinks. They boost your energy because they're loaded with caffeine - and sugar, which can lead to weight gain and cause other problems. And the energy boost you get is only temporary, no matter what claims they make. Energy drinks are also loaded with other ingredients such as taurine, ginseng, and ginkgo biloba which are stimulants.

Eat whole grains. Food made with refined flour and sugar can cause mood fluctuations, fatigue, and sleepiness, and can slow down your metabolism. They also have less nutritional value for the body. Whole grains are good sources of complex carbohydrates, vitamins and minerals, and they're low in fat. They contain more fiber and are better sources of important nutrients such as selenium, potassium, and magnesium. Whole grains include barley, brown rice, buckwheat, bulgur, millet, oatmeal, popcorn, whole-wheat bread/pasta/crackers, and wild rice.

Pay attention to protein. High quality protein is essential for rebuilding your body and supporting vitality. Keep in mind that of all proteins, red meat is the hardest for the body to digest so while in recovery beans, fish, and poultry are probably the best options. Try to skip processed meats like hot dogs and cold cuts altogether - the best rule is to eat as close to nature as you can.

Know your fats. There are good and bad fats. The good fats are monounsaturated fats and polyunsaturated fats. These fats can improve blood cholesterol levels, stabilize heart rhythms, and ease inflammation, along with other benefits. Foods containing monounsaturated fats include nuts such as almonds, pecans and hazelnuts, seeds such as pumpkin and sesame, and oils such as canola, peanut, and olive. Polyunsaturated fats in high concentrations occur in fish, walnuts, flaxseeds, and in oils such as sunflower, soybean, and flaxseed. Omega-3 fats, which are found in fish, are also an important part of polyunsaturated fats - since the body can't manufacture them. Bad fats are saturated fats, and are included in many food products, but occur mainly in meat, seafood, poultry with skin, and whole-milk dairy products (cheese, ice cream, and milk). Trans fats are the worst of the bad fats and are found in most commercially prepared baked goods, margarines, snack foods, processed foods, French fries prepared in fast-food and other restaurants.

Eat your vegetables and fruit. You can't go wrong if you increase your intake of fresh fruit and vegetables each day. They are likely to be lower in sugar and sodium than prepared foods, they support proper digestion, and they have a higher nutritional value. By going for variety and colour you will ensure your body gets the mix of nutrients it needs to speed your healing process and keep you well. With all that said, what does a healthy diet look like? To start with, a healthy breakfast does not mean a cup of coffee and a Danish. The coffee provides a temporary energy boost while the Danish contains unhealthy fats, sugar, and empty calories. A better choice would be whole grain cereal topped with fresh fruit and fat-free milk. For lunch how about a chicken wrap made with a whole-grain tortilla, leafy lettuce, tomato and onion. Dinner might be whole-grain pasta with tomato sauce, a mixed green salad made with an olive oil and vinaigrette dressing, and some fresh fruit for dessert.

Good nutrition and recovery go hand in hand. By eating right you show respect for your recovery. And as you transform your health, you increase your ability to transform your life!