Diet and nutrition A guide to eating well. Stockton Treatment Alcohol and Recovery Service
Diet and nutrition If you have cut down or stopped drinking then you might find that your appetite has come back and that you are enjoying preparing and eating food. Eating well will help your body to recover from the effects of alcohol. It will give you more energy and help to resist the desire to drink. If you have been a heavy drinker then staying off alcohol can be hard. There are many things that you can do to help yourself and eating properly is one of them. This guide gives you tips on eating well when you have stopped drinking. It also includes contact details of your local service on the back page. You might want to share this guide with family and friends so that they are able to support you. You might want to cook and eat with them and there are some recipe cards attached for you to try. Remember your local alcohol service is here to help you every step of the way and their details are on the back cover.
WARNING: Alcohol withdrawal can be fatal in some cases. If you are dependent on alcohol then you should not suddenly stop drinking without medical advice. Some of the advice and information included in this leaflet may not be suitable for people suffering with the advanced stages of liver disease. You should speak to your dietician or Doctor about healthy eating and what is best for you. Why is nutrition so important? Nutrition (what you eat) is important in helping to undo the damage alcohol has done to your body over the years. Eating well will help you recover when you stop drinking. Food gives you energy (calories) to move around. It also gives you nutrients carbohydrate, protein, fat, glucose (blood sugar), vitamins and minerals. Drinking too much alcohol takes these nutrients away. This causes damage to vital organs and systems in the body like the heart, digestive system and liver. If you are stopping drinking then eating well is extremely important to help your body to recover. This leaflet will tell you: Why you need to eat well What different foods can do to help your body Tips on what to eat Which nutrients your body needs There are 6 easy-to-cook meal ideas at the end of the booklet.
Food you should eat: Fruits and vegetables (vitamins and minerals) try to eat at least 7 portions a day (fresh are best but this can include tinned fruit (in juice not syrup) and tinned vegetables (in water). Whole grains such as brown rice, oats and brown bread (carbohydrate and fibre) these are good for your blood sugar levels. They will also help your bowels stay healthy and regular. Due to the large amount of calories in alcohol heavy drinkers often do not feel hungry and so do not eat very much. As a result they get constipated, the best way to resolve this is to eat lots of whole grains, fruit and vegetables. Nuts (protein and minerals) A handful of (unsalted) nuts every day will help give you energy as well as nutrients. Fish Oily fish such as salmon, mackerel and sardines are best (This can be tinned). Lean (low fat) meats (protein and B vitamins) Eat meats with less fat such as chicken, lean mince or turkey slices. Tips for eating well Avoid very large meals. Try and eat little and often. This will keep your blood sugar balanced and help reduce alcohol cravings. Alcoholic drinks are full of sugar. Heavy drinking disrupts your blood sugar levels. Eating the foods listed in this guide will keep your blood sugar steady and help with cravings. Try to drink a glass of water every 2 hours to keep hydrated (giving your body enough fluids). Making sure you are not thirsty will also help with cravings and flush out toxins (poisons from alcohol in the body). This will also help you go to the toilet if you are constipated. The bigger the glass the more you will drink! Snack on fruit, nuts, and cereal bars, crackers with cheese or hummus. If you find it difficult to eat solid foods, try soups, yogurts, smoothies and 100% fruit juices. If you have a craving for alcohol then try having a small, healthy snack and a drink of water or juice. Wait for the craving to pass, it will!
Here is how a basic meal plan might look: Breakfast Breakfast should have lots of fibre and protein to get you going in the morning. Try porridge with fruit or scrambled eggs on brown bread. If you feel you cannot eat a meal when you wake up, try a yogurt and berry/banana smoothie. Lunch Lunch should have protein, fibre and some vegetables. This could be a cheese and salad sandwich, rice with tuna and cherry tomatoes or vegetable soup with a chicken sandwich. Dinner/main meal Dinner / main meal should have a good mix of nutrients This can be eaten in the evening or in the middle of the day See meal ideas at the back of this booklet. Supper Supper something to eat before bed should be a light, healthy snack. A snack of soft cheese or turkey on a cracker. Having something small to eat before bed can help you sleep.
Foods and drinks to be reduced or avoided There are some foods and drinks that you should try to avoid (or have less of) as they can cause added stress to the body. Avoid caffeine. It is a stimulant and speeds up your system. That makes your heart and liver work harder and can make you feel anxious and also stop you from sleeping. Instead try herbal or fruit teas. Green tea is good as it contains a chemical that helps the liver to detoxify. Avoid high sugar foods. These disrupt your blood sugar levels. This can cause anxiety and cravings for alcohol. Cut down on foods that are high in salt. They make the liver and kidneys work harder and cause dehydration. Cut down on heavily processed meats such as, bacon, smoked ham and sausages. Processed meats have preservatives (chemicals to make them last longer) that can make the stomach and liver have to work harder. What you need and why Vitamins, minerals and nutrients in detail: You might hear the names of different nutrients. This list should help you understand what they are and why you need them. Vitamin B1 (Thiamine) This is best from lean pork but it is also in nuts and seeds. Thiamine is essential for drinkers and during a detox as lack of this vitamin can cause serious brain conditions. You may be prescribed Vitamin B1 as part of your detox programme. Vitamins B2, B3, B5 and B6 These are in a wide variety of foods but it is best to take a vitamin B complex supplement (vitamin tablets). These are available at low cost from all high street chemists. It is best to take the B vitamins together to help with energy production, detoxification and brain health.
Vitamin B12 This is in eggs, cheese, sardines. Vitamin B12 is essential for red blood cell production, preventing nerve damage and good heart health. It is very often low in people who have been heavy drinkers as alcohol stops it being taken on by the body and because its main storage site is the liver. Omega 3 fatty acid Found in fish and fish oil. This is best taken as a high-dose supplement and eating oily fish such as salmon, mackerel or sardines twice a week. Omega 3 s may help with depression and anxiety. They are also important for reducing all types of swelling in the body. Anti-oxidants These are in all fruit in the form of vitamin C. Blueberries, strawberries, prunes and apples have the most in them. Alcohol makes your body age faster. Anti-oxidants help to undo this damage. Zinc Found in shellfish, nuts and eggs. Zinc is very important in healing damage to cells especially where food is digested. It is also key to helping fight off infections. Magnesium This is in nuts, whole grains and dark, green leafy vegetables such as spinach. Magnesium gives you energy, looks after your heart, helps your muscles relax and reduces anxiety. A word of warning: Some everyday products such as mouthwash and cold and flu remedies can contain alcohol. To make sure you stay on track, it is best to read all product labels thoroughly. Some herbs and homeopathic remedies come as tablets or a tincture (liquid). Do be careful as some of these tinctures also contain alcohol. Recommended supplements on top of a healthy diet: Vitamin B12; Vitamin B complex, Omega 3 Fish Oils. Remember if you have been drinking heavily then it will take time for your body to recover. If you follow the tips in this guide then you will soon see the benefits. This will make you feel better in yourself and more likely to succeed with staying off alcohol and getting your life back on track. Buying, cooking and eating food with other people can be enjoyable and this can play an important part in a person s recovery. Cooking for someone can be very rewarding. Try the recipes we have included. You will not need any fancy cooking equipment. All the recipes can be done on the hob.
Serves 4 Recipe Ideas Sausage, butterbean and paprika casserole with mashed potato and steamed greens This meal is high in protein with a good range of vitamins and minerals when eaten with the greens. 8 sausages 1 medium-sized onion, chopped 2 cloves garlic, crushed 1 tin butterbeans 1 tin chopped tomatoes 1 jar tomato passata (sieved tomatoes) 1 heaped teaspoon paprika (smoked or plain) ½ teaspoon dried oregano (or mixed herbs) 1 tablespoon vegetable or sunflower oil For the mash: 4 large potatoes 1 knob of butter A dash of milk For the greens (choose any 2): Curly kale, Spinach, Broccoli, Frozen peas For the casserole: 1. Fry the sausages in oil for a few minutes in a pan until they have a little colour on both sides. Remove from pan and put to one side. 2. In the same pan fry the onion until soft and then add the garlic. 3. After a few minutes add the sausages back to the pan along with the rinsed butterbeans, the tinned tomatoes and the tomato passata. 4. Once gently simmering, add the paprika and the oregano. 5. Cover pan with lid and simmer very gently on hob for around 30 minutes. 6. Season with salt and pepper to taste. For the mash and greens: Boil and mash the potatoes with milk and butter add salt and pepper if needed. To steam the greens, place 2 inches of boiling water in a pan, add greens and cover with a lid. Cook for approximately 5 minutes then strain.
Serves 4 Serves 4 Smoked mackerel, broccoli, pea and cream cheese pasta This meal is high in protein, omega 3 oils and vitamins and minerals from the peas and broccoli. Spanish omelette served with beetroot and carrot salad Eggs are high in protein, vitamin B12 and omega 3 oils. Beetroot and carrots are rich in minerals and have nutrients to help reduce swelling. 1 packet vacuum packed smoked mackerel (from all good supermarkets) 1 head of broccoli, cut into florets 1 tub full fat cream cheese A few handfuls of frozen peas 300g any dried pasta For the salad: 1 lettuce 4 large tomatoes Half a cucumber 1. Cook pasta in boiling water until cooked (around 10 mins). Strain to drain excess water. 2. While the pasta is cooking, steam broccoli and peas in a pan for approximately 5 minutes. (to steam add 2 inches of boiling water to a pan and cover with a lid). Strain and put to one side. 3. Mix the pasta with the chopped mackerel, the cream cheese and the broccoli and peas. 4. Serve with a fresh salad of lettuce, tomato and cucumber to add more vitamins and minerals. 2 medium sized potatoes, cooked and cut into cubes A dash of oil or knob of butter 1 small onion 2 cloves garlic A diced red pepper (small cubes) 6 eggs A dash of milk ½ teaspoon dried oregano or mixed herbs Cheese (optional) For the salad: 2 raw beetroots peeled (pre-cooked beetroot ok if raw unavailable) 2 raw carrots peeled A dash of olive oil 1. Add oil or butter to a large frying pan (nonstick best). Cook onion until soft. 2. Add the garlic and diced red pepper. Cook for a few minutes. 3. Whisk eggs with milk and add black pepper, oregano and cheese (optional). 4. Place potatoes to pan and add egg mix. 5. Cook for a few minutes on a low heat until the underside starts to brown. 6. Transfer pan to a medium temperature grill. Cook for at least 5 minutes or until the top of omelette browns and is firm to touch. For the salad: Grate beetroot and carrot into a bowl. Add a dash of olive oil and black pepper. Mix salad and serve.
Serves 4 Serves 4 Sweet and sour pork with basmati rice This meal is good for protein and vitamin B1 and B12 / Thiamine. Salmon fish cakes with spinach and garlic and sweet chilli sauce This meal is a good for omega 3 fats and contains vitamin C, calcium and magnesium. 1lb (500g) of lean pork, tenderloin cut into 1 inch strips 1 tablespoon honey 2 tablespoons white vinegar 2 tablespoons soy sauce 1 teaspoon grated fresh ginger 1 medium onion, chopped 1 large carrot, cut into thin strips Half a cauliflower, cut into florets ½ teaspoon Chinese 5 spice (to taste) 200g basmati rice 1. In a bowl mix the pork, honey, vinegar, soy sauce and ginger together. 2. Coat pork in mixture, and leave for 15 minutes to let the flavour soak in. 3. Heat some oil in a non-stick wok or large frying pan, add the pork and onion, fry for 3 minutes. 4. Keep any left over marinade and add this with the carrot and cauliflower. 5. Toss all ingredients in pan and fry at a high heat for 4-5 minutes until vegetables are crisp-tender. 6. Add Chinese 5 spice at the end, a little at a time and taste before adding more. 7. Serve with cooked basmati rice. 1 large tin salmon 2 large potatoes, cooked and mashed 4 spring onions 1 handful fresh parsley Lemon zest (optional) 2 teaspoons tomato ketchup 1 teaspoon English mustard 1 egg, beaten 1 tub dried breadcrumbs (or grate your own using stale bread) A small bottle of sweet chilli sauce. For the spinach: 1. Mix the salmon, potato, spring onions, parsley, ketchup, mustard, lemon zest and black pepper in a bowl. 2. Shape into 8 small or 4 large fishcakes. 3. Dip the fish cakes into the egg and then coat in breadcrumbs. 4. Fry the fishcakes in hot oil for 4 minutes on each side or until golden and heated through. For the spinach: Heat the butter in a pan until melted, add the garlic, fry for a minute then add the spinach. Fry for a few minutes until spinach soft. Serve immediately with sweet chilli sauce on the side. 200g bag of baby leaf spinach. 2 cloves garlic A knob of butter
Serves 4 Serves 4 Chicken tikka masala with turmeric rice This meal is packed full of spices that help reduce swelling and can help the liver to detoxify. Vegetable and bean chilli served with brown rice and watercress and avocado salad This meal is a good vegetarian option. It has a great range of vitamins, minerals, fibre and healthy fats. 4 chicken breasts, diced (cut into small cubes) 1 onion, diced 2 cloves garlic, crushed 1 tablespoon fresh grated ginger (optional) 3 tablespoons tikka masala curry paste (ready-made in a jar) 1 green bell pepper, diced 6 tablespoons full fat plain yogurt A little water A large handful fresh coriander, washed and chopped 200g basmati rice 1 tablespoon turmeric A knob of butter 1. Cook rice following instructions on packet stirring in a tablespoon of turmeric as rice cooks. Once cooked add a knob of butter and leave to melt. 2. Heat some oil in a large frying pan. 3. Add the onions and garlic and ginger, fry until soft. 4. Add the chicken and curry paste and fry for 5 minutes. 5. Add the pepper and fry for a few minutes. 6. Add the yogurt and water and partly cover the pan with a lid. 7. Cook on low heat for 20 minutes. Add more water if necessary. 8. Once the chicken is cooked through, add coriander and serve with the basmati rice. 2 teaspoons olive oil 1 medium onion, diced 3 cloves chopped garlic 1 fresh red chilli pepper, diced ½ teaspoon chilli powder 1 teaspoon ground cumin 1 red pepper, diced 1 courgette, diced 8 medium mushrooms, diced 1 tin red kidney beans, drained 1 tin chopped tomatoes 1 tablespoon grated dark chocolate (optional sounds strange but it tastes great!) A large handful of fresh washed and chopped coriander 200g easy-cook brown rice For the salad: 1 bag watercress 1 ripe avocado A splash of olive oil A splash of vinegar 1. Cook brown rice while the chilli is cooking (follow the instructions on packet). 2. Heat oil in a large pan. 3. Add onions and garlic, fry until soft. 4. Add fresh chilli and dried chilli and cumin fry for 1 minute. 5. Add mushrooms, pepper and courgette, fry for 5 minutes. 6. Add tinned tomatoes and kidney beans and bring to slow simmer. 7. Partially cover with pan lid and leave for 15 minutes. 8. Stir in chocolate and add coriander and black pepper. For the salad: Put the watercress, chopped avocado, olive oil and vinegar to a bowl and toss. Serve immediately. With thanks to Suzee Tylee, Happiness Nutrition
If you have been a heavy drinker then staying off alcohol can be hard. Stockton train station A1305 Allison Street Norton Road We understand. A1305 Leeds Street Castlegate Shopping Centre Dovecot Street We are here to help you every step of the way. Skinner Street River Tees For help and support get in touch today. Yarm Lane John Snow College How do I get in touch? Open 9 5 Mon, Tues, Wed, Fri; and 9 7 Thurs at: STARS, 3-9 Skinner Street, Stockton, TS18 1DY Or you can call us on: 01642 625 980
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