Lindsay, A. and Heleman, N. 2026, Nutrition in Recovery, University of Nevada, Reno Extension

Nutrition in recovery is essential.

Eat a variety of foods to get 6 essential nutrients.

Energy Packed Carbohydrates

Carbohydrates give your brain steady energy, which can help improve mood, focus, and sleep during recovery
Carbohydrates support your body’s healing process by providing energy so your muscles, organs, and liver can repair themselves
Eating enough carbohydrates helps keep your blood sugar stable, which can lower cravings and reduce risk of relapse
Having regular carbohydrates in your meals can help your body handle stress better, which is important because stress can trigger cravings

Healthy fats help repair and protect the brain, supporting memory, focus, and emotional control during recovery
Healthy fats, especially omega-3s, can help improve mood and reduce depression and anxiety, which are common in recovery
Healthy fats support hormone balance and stress regulation, helping the body cope with daily stress during recovery
Eating healthy fats helps provide energy and control hunger, which can reduce cravings that may trigger relapse

Protein supplies the building blocks for brain chemicals that support mood, focus, and motivation during recovery
Eating protein with meals helps keep blood sugar steady, which can reduce hunger and cravings that may trigger relapse
Protein supports the immune system, helping the body fight illness
Protein helps repair muscles, organs and tissues, supporting physical healing after substance use

Vitamins support your immune system and healing, helping your body recover from the physical effects of substance abuse
Vitamins help your substance use body manage stress and improve sleep, which are important for staying healthy in recovery
Vitamins help support brain health and mood, which can improve focus, memory, and emotional balance during recovery
Vitamins help your body turn food into energy, which can reduce tiredness and help you feel more alert during the day

Minerals help your body heal and stay balanced by supporting muscles, nerves, and fluid levels during recovery
Minerals help your body turn food into energy, which can reduce tiredness and improve daily functioning
Minerals support brain function and mood, which can help with focus, emotional stability, and mental clarity

Water supports brain function and mood, helping with focus, memory, and emotional balance in recovery
Drinking enough water helps your body flush out waste and toxins, supporting healing in recovery
Staying hydrated can help reduce withdrawal symptoms such as headaches, nausea, fatigue, and dizziness
Proper hydration improves energy and physical comfort, helping prevent muscle cramps, constipation, and extreme tiredness

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Anne R. Lindsay


Build your Brain with Healthy Fats Healthy fats are essential for brain health. They help build and protect brain cells, support memory and learning, and aid communication between different parts of the brain. Lindsay, A. and Heleman, N. 2026, University of Nevada, Reno Extension
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Mediterranean Diet: Baked Oat Bars A Recipe for the Modern Mediterranean Diet. Delicious oat bar recipe with good sources of healthy fats. Jeyakumar, Angeline, Gastelum, A., Shaw, W. 2026, University of Nevada, Reno Extension, Recipes
Mediterranean Diet: Chia Yogurt Bowl A Recipe for the Modern Mediterranean Diet. Delicious Chia Yogurt Bowl recipe with good sources of healthy fats. Jeyakumar, Angeline, Gastelum, A., Shaw, W. 2026, University of Nevada, Reno Extension, Recipes

Eat a variety of foods to get 6 essential nutrients.

Carbohydrates give your brain steady energy, which can help improve mood, focus, and sleep during recovery
Carbohydrates support your body’s healing process by providing energy so your muscles, organs, and liver can repair themselves
Eating enough carbohydrates helps keep your blood sugar stable, which can lower cravings and reduce risk of relapse
Having regular carbohydrates in your meals can help your body handle stress better, which is important because stress can trigger cravings

Healthy fats help repair and protect the brain, supporting memory, focus, and emotional control during recovery
Healthy fats, especially omega-3s, can help improve mood and reduce depression and anxiety, which are common in recovery
Healthy fats support hormone balance and stress regulation, helping the body cope with daily stress during recovery
Eating healthy fats helps provide energy and control hunger, which can reduce cravings that may trigger relapse

Protein supplies the building blocks for brain chemicals that support mood, focus, and motivation during recovery
Eating protein with meals helps keep blood sugar steady, which can reduce hunger and cravings that may trigger relapse
Protein supports the immune system, helping the body fight illness
Protein helps repair muscles, organs and tissues, supporting physical healing after substance use

Vitamins support your immune system and healing, helping your body recover from the physical effects of substance abuse
Vitamins help your substance use body manage stress and improve sleep, which are important for staying healthy in recovery
Vitamins help support brain health and mood, which can improve focus, memory, and emotional balance during recovery
Vitamins help your body turn food into energy, which can reduce tiredness and help you feel more alert during the day

Minerals help your body heal and stay balanced by supporting muscles, nerves, and fluid levels during recovery
Minerals help your body turn food into energy, which can reduce tiredness and improve daily functioning
Minerals support brain function and mood, which can help with focus, emotional stability, and mental clarity

Water supports brain function and mood, helping with focus, memory, and emotional balance in recovery
Drinking enough water helps your body flush out waste and toxins, supporting healing in recovery
Staying hydrated can help reduce withdrawal symptoms such as headaches, nausea, fatigue, and dizziness
Proper hydration improves energy and physical comfort, helping prevent muscle cramps, constipation, and extreme tiredness

Published by: Lindsay, A. and Heleman, N., 2026, Nutrition in Recovery, University of Nevada, Reno Extension