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  • Writer's pictureViktoriya Fine

Maintain Good Nutrition While Staying Sober

Updated: Nov 10

Excessive consumption of alcohol has lasting effects on the nutritional resources in the body. Alcohol abuse creates an internal environment that predisposes people to malnutrition. It must be processed by the digestive system, which creates competition for limited nutritional resources that would normally nourish the body.

Alcohol has a caloric value of seven calories/gram (more than either protein or carbohydrate at four calories/gram), but contains no vitamins, minerals, protein, fat or carbohydrate. Excessive alcohol consumption can satisfy caloric requirements but easily lead to malnutrition and anemia.

That’s why Adult Family Health Services wants to aid in your recovery after you have benefited from its services and gone out into “the real world.” Your daily food and beverage choices can have a huge impact on your overall health. We are always encouraged to have nutritious eating habits, but of what, you ask, does a nutritious diet consist?

Here are some tips on how to stay nutritionally healthy so your recovery can continue smoothly.

  • Focus on nutrient-dense foods. They're naturally high in vitamins, minerals and fiber, and they're low in calories. Some examples are salmon, kale,shellfish, liver, potatoes and blueberries.

  • Eat plenty of foods from plant sources. Add more vegetables, fruits, whole grains, legumes, nuts and seeds to your daily diet.

  • Limit meat. This is particularly true of red or processed meats.

  • Go easy on saturated and trans fats. Butter and oils should make up only 10 percent of your daily caloric intake.

  • Balance calories. For healthy weight management, the USDA's guidelines say that women need 1,600 to 2,000 calories per day, while men need 2,400 to 2,600 calories.

  • Avoid using too much salt in your cooking and on your plate.

  • Get moving! Aim to exercise for at least 30 minutes a day.

Adult Family Health Services urges you to maintain a diet that will nourish your body and mind.

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