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Before we look at what you need to eat to get your health back, you need to understand why it is critical to adopt a balanced healthy diet that will provide the body with the proper nutrition it needs. Some of the benefits of proper nutrition include:

Most foods you binge eat are usually high in sugar, salt and are normally highly processed in order to give you that high you get when and after bingeing. However, once you get rid of these foods and start eating healthy foods like vegetables, fruits, whole grains, nuts and seeds, you greatly reduce your calorie intake. In addition, these foods are usually more filling than processed food; hence, with a small serving, you will feel fuller and have adequate energy even to exercise.

According to Judith E. Brown, an author of the book “Nutrition through the Life Cycle”, healthy diets increase your lifespan by keeping you away from diseases and infections as you age. Proper nutrition and exercise are two of the many factors that contribute to longevity.

The micronutrients and macronutrients found in healthy foods play a big role in keeping you healthy. They function by improving cell functioning and interaction hence making your body more resilient to infection.

A study published by Journal of the International Society of Sports Nutrition in 2012 stated that the players who eat healthy diets had less oxidation stress, better immune status and lower levels of inflammation compared to the players who ate foods with low nutritional value,

Complex carbs found in whole grains and legumes are digested and released into the bloodstream slowing down blood . This ensures that you have stabilized blood sugar levels which translates to better moods.

In the previous chapter, we mentioned about abstinence from processed foods and the foods that you usually binge eat. However, what then should you eat? A healthy diet entails giving your body the right nutrients. Let us look at some of the foods that are great during the transition and even for a healthier lifestyle after overcoming your addiction.

The following is a list of the food and drinks you can eat and their required amount per day .

Dried beans (1 cup when cooked)

Vegetarian protein such as tofu and tempeh (6 0z)

In a day, you need one cup of any of the following vegetables: broccoli, bamboo shoots, beets, spinach, romaine, peppers, onion, okra, mushroom, cabbage, carrots, celery, chicory, cauliflower, cucumber, eggplant, and bok- choy. Also you can take tomato or vegetable cocktail juice without sugar to substitute cooked vegetables (1 cup juice is equivalent to 1 cup cooked vegetables.)

White mashed potatoes (1/2 cup)

Mashed yams (1/2 cup)

White baked potato (1 small cup)

Dried peas (1/2 cup)

Sweet potatoes (1 small cup)

Nectarines (2 small)

Honeydew (7"diameter)

Cantaloupe (6" diameter)

Non – fat ricotta cheese (1/2 cup)

Unsweetened soy (1 cup)

Non –fat yogurt (1 cup)

Low – fat cottage cheese (1/2 cup)

You can eat a cup of any of the following: amaranth, brown rice, barley, buckwheat, millet, oat, quinoa, grits.

Olive or coconut oil (1 tablespoon)

Butter (1 tablespoon)

Mayonnaise (1 tablespoon)

Salad dressing with no sugar (2 tablespoons)

You can use any sauce or spice, which has no sugar, alcohol, or wheat such as salsa, non- fat yogurt, lemon juice, mustard, and tamari. It is recommended that an average person should not take more than 1-tablespoon spice or 2 tablespoons sauce per day.

The best beverages are pure water, herbal tea, decaffeinated coffee, carbonated water, and decaffeinated tea. You can also take a cup of clear soup (without sugar) before lunch or dinner.