The food we put into our bodies has a direct impact on our physical health
How are food and health related?
What you eat impacts your health and wellbeing in more ways than you might think. Eating certain foods can boost your immune system, increase your energy level, help control your weight, and improve your mental health. Many health problems are related to diet. For example, high blood pressure, diabetes, and high cholesterol can be caused by diets high in calories, sodium (salt), and sugars, combined with lack of physical activity and family history. Having these health problems can also increase your risk for cancer, stroke, and heart disease. The role food plays in our lives goes even beyond our physical health. Preparing and enjoying food can connect us to our communities and cultural heritage, help us relax, and be fun — food means a lot of different things to different people.
Transitions Clinic Network (TCN) is a network of community health clinics that serve returning community members. TCN clinic programs are led by community health workers (CHWs) with lived experience of incarceration and reentry who support people with their healthcare and reentry. TCN hosts a monthly Frequently Asked Questions (FAQ) column, a space where we answer questions about health care and empower individuals to prepare for healthy reentry. This month we are writing about how food plays a role in your health.
How can I eat well while inside?
It can be difficult to nourish yourself while inside. We know that your food choices are limited and it’s often hard to come by fresh fruits and vegetables in prison. Most items available at the canteen are high in salt and may not be affordable to everyone. It may also feel hard to feel inspired by and connected to your food when you can’t easily cook what you want for yourself. While options are limited, consider how to choose the foods that will help you feel your best.
A great tip we got from one of our CHWs for making ramen: use only half the flavor packet and then add more flavor with garlic or other seasonings you like. Ramen flavor packets contain a lot of sodium (salt), which increases your risk for high blood pressure and heart disease. This change still gives you that great flavor, while being a little more mindful of your health. Another tip is to swap out chips and candy for snacks like granola bars or trail mix which have more protein and less salt/sugar. Swap sugary drinks for drinking more water. These changes may seem small, but they can improve your health in the long term. A first step to eating better is thinking more about what you are eating!
You may feel more connected to your food when you cook it and when you can share food with others. We asked returning community members at TCN to share what food they cooked inside that helped them feel connected.
What should I know before I leave prison?
Before your release, start thinking about how your diet will play a role in your reentry. It will be exciting to have more food choices and more control over what you eat. You can reclaim your diet by buying what you want, eating what you choose, or cooking for your community. While it is a time of excitement, there will also be challenges. You will need to shop for groceries and cook meals on top of balancing your other needs and responsibilities. It is normal for people to struggle with gaining weight after release with more choices and eating convenient fast foods; many struggle with affording food or knowing how to cook independently.
Plan ahead for how you will manage this change. Some things to think about: Where could you shop near home? How do you think you will prepare meals? How will you eat fresh fruits/vegetables and not just fast foods? Are there any foods you’re excited to try cooking on your own? Consider collecting recipes or getting advice from other folks inside or outside before your release!
What can I do in the community to eat well?
Here are a few ideas to help you with eating well once you get out:
Apply for the CalFresh statewide food assistance program. You can enroll at your county social services office right when you get out or call the CalFresh info line:(877) 847-3663. You will receive monthly electronic benefits that will help you buy nutritious food at many markets and stores.
At your local grocery store, shop around the outer perimeter of the store, where you will find fresh fruits, vegetables, meats, and dairy. Foods that are packaged and processed tend to be in the middle aisles. Come in with a list of what you need to prevent overbuying. Depending on where you live, fruit & vegetable options may be limited or expensive — do the best you can with what is available.
Explore your local farmers’ market. If you have one near you, farmer’s markets are great locations to buy fresh foods at an affordable price. You may find new fruits or vegetables to try! Many farmers’ markets take CalFresh benefits. They are also a great place to hang out, listen to music, and meet new people.
Explore other community food programs (like food shelves or distributions) that may help you keep your kitchen stocked. You can even ask at your health clinic if they have a food pantry or connections with a local food bank for fresh fruits and vegetables. In some cases, food banks visit health centers on certain days.
Rediscover the joy of cooking and eating! Enjoy the foods you have been missing and try new recipes. See if there are free cooking classes in your community. Gather with family or friends to enjoy your favorite foods with others.
What do you make inside to connect to your food? Submit your go-to recipe to us to be featured in future articles!
If you have healthcare-related questions about reentry, feel free to write us at: Transitions Clinic Network, 2403 Keith Street, San Francisco, CA 94124. Or call our Reentry Health Hotline today at (510) 606-6400 to speak with a CHW and to see if there’s a TCN program in your community of return. We accept collect calls from CDCR. We are open Monday to Friday, 9am-5pm.
