Nutrition Basics
What does the saying “You are what you eat” mean?
What you eat affects your physical health and overall recovery.
What are “empty calories”?
Calories from foods high in sugar or fat but low in nutrients.
What chemicals does exercise release that improve mood?
Neurotransmitters like endorphins and serotonin.
What is one example of a healthy daily physical habit?
Taking the stairs, walking, or stretching regularly.
How does substance use affect nutrition?
It disrupts appetite, metabolism, and nutrient absorption.
What are the three main macronutrients your body needs?
Carbohydrates, proteins, and fats.
Why can sugar highs and crashes be risky in recovery?
They cause mood swings and can mimic drug-related “highs.”
How does exercise help people in recovery?
It restores natural brain balance and reduces depression and anxiety.
What are the benefits of regular aerobic exercise?
Stronger heart, better mood, improved sleep, and less stress.
Why is self-care an important relapse prevention tool?
It replaces harmful habits with positive, healthy routines.
Which nutrient helps build and repair muscle tissue?
Protein.
Why should saturated fats be limited?
They can clog arteries and increase heart disease risk.
What are the four basic types of exercise?
Isometric, isotonic, isokinetic, and aerobic.
Why is balance between nutrition and exercise important?
Both work together to heal the body and mind in recovery.
What is one emotional benefit of feeling physically healthy?
Increased confidence and better self-image.
Why are vitamins and minerals important in recovery?
They help restore balance and support brain and body function after substance use.
What’s one way to reduce salt intake?
Avoid adding extra salt or choose unsalted snacks.
Which type of exercise best strengthens your heart and lungs?
Aerobic exercise.
What’s one example of a “meatless meal” high in protein?
Beans and rice, lentil soup, or peanut butter on whole grain toast.
What’s one sign you’re building a healthy recovery lifestyle?
You plan meals, exercise, and manage stress without substances.
What are the five main food groups in a balanced diet?
Grains, fruits, vegetables, protein, and dairy.
What are three tips for better nutrition in recovery?
Eat more fruits/veggies, reduce sugar/fat, and limit processed foods.
How often should adults get moderate aerobic exercise?
At least 2.5 hours per week (or vigorous for 1.25 hours).
What are two ways exercise can boost emotional recovery?
Improves self-esteem and helps manage depression or anxiety.
What is the main message of the Nutrition & Exercise session?
A balanced diet and regular exercise are key to physical, mental, and emotional recovery.