What you EAT can help prevent relapse.

Feed your brain and body!

Even a few, minor changes to your diet can strengthen your brain and “re-wire” your hunger to diminish cravings. This is due to how most processed foods can be “triggers”– so learn to avoid them!

It’s actually simple: “Good” foods are those that you buy by the pound, “bad” are found among those that are processed and packaged.

Stay stopped by selecting healthier foods.

Healthier eating translates into fewer cravings, easier weight management, a sense of well-being, and overall better health!

Easy nutrition basics

  • Never shop for food when hungry
  • Never skip a meal
  • Always have healthy snacks available and with you (carrots, nuts, cheese, yogurt, etc.)

previous arrow
next arrow

Food Categories (basic)

Below is a guideline for healthy eating. The “+++” food groups should be staples in your diet. Foods in these groups that can serve as easy snacks to keep your energy up are in green. The other groups should be eaten sparingly.

Protein Vegetables Grains/Nuts Fruits Starch Oils/Fats
+++ +++ +++ +++ ++ +
Beef Artichoke Almonds Apples Bread Butter
Chicken Asparagus Beans Bananas Grits/Polenta Canola Oil
Cheese Broccoli Lentils Berries Pasta Corn Oil
Cottage Cheese Carrots Rice Oranges Potatoes Grape Seed Oil
Eggs Cauliflower Quinoa Pears Margarine
Fish Eggplant Walnuts Olive Oil
Lamb Tomatoes Avocado
Pork Olives

Follow Us

for eating tips and recipes! @LivingFreeHF

3 + 3

3 meals + 3 snacks daily can help you avoid food binging!


  • “I loved how Casey explained things. Her tips and how to prep and when to start was helpful. It made me see how cooking doesn’t have to be overwhelming. I’m interested in meal prep. How to cook and eat healthy and prepare it. Thank you!”

  • “I will definitely enjoy learning more skills in this set. I have completely neglected my responsibilities to my body and healthy lifestyle.”

  • “I enjoy Casey’s cooking class. She makes it look effortless.”

  • “I really enjoy your ideas and explanation on topics related to independence and self-sufficiency. These are things I need to learn about! Thank you so much for all you do!”