Emotionalsobrietyandfood.files.wordpress.com



HYPERLINK "" OA-90 day Food?planHere are the ground rules…Use a digital scale and a notebook.Allow 4-6 hours between each meal. Weigh all food and liquids precisely. No flours which includes pasta, gluten free flours, whole grain flours. Read ingredients!Sugar must be at least the 5th ingredient on the list. No artificial sweeteners. Spray cooking oils to prepare food, salt and spices are permitted.The number of fruit servings/day depends on your unique size and weight loss goals. I had only 1 serving of fruit when I began program, and once I reached my goal weight, I added another fruit serving at dinner. It is important to commit to your food plan and be consistent. If you get stuck, you can substitute a fruit instead of vegetables for a particular meal. The number of grain servings depends on your individual size and weight loss levels. For example: I have 3 servings of grain/day, but, when I was on weight loss, I had only 2 servings of grains and 1 serving of fruit. Serving size in all food groups is unique depending on your size, age, gender and health. Time allotted for meals should be no more than 1-1.5 hours. I do not count calories, but, I try to eat higher caloric food only in moderation. We abstain from weighing ourselves, except on the 1st of each month. (When we weigh and measure all our food accurately on a digital food scale, it is not necessary to weigh our bodies.)This is a program of honesty: you cannot eat foods that trigger the “mental obsession or the physical craving.” “When in doubt, take it out.”Sample Food Plan:Breakfast: 1 fruit serving, 1 protein serving, 1 grain serving, 1 dairy serving (optional.)Lunch: 16 Oz vegetables (8 oz cooked & raw), 1 protein serving, 1 fat serving, 1 fruit serving (can have at dinner instead), 1 grain serving (optional)Dinner: 16 oz vegetables (8 oz cooked & raw), 1 protein serving, 1 fat serving, 1 grain serving, 1 fruit serving (can have at lunch instead, see note above.)Serving size equals:1 fruit serving: 6 oz of any fresh fruit1 vegetable serving: 8 oz vegetables cooked and 8oz vegetables raw. I count corn, peas, squash and avocados and olives as vegetables. 1 grain serving:?1 oz rice cakes4 oz cooked brown rice4 oz cooked potato1 oz uncooked any whole grain (4 oz cooked)1 protein serving:4 oz cooked meat/chicken/fish/cottage cheese6 oz tofu/soy/cooked beans of any kind2 eggs2 oz hard cheese2 oz peanut/nut butter, nuts1 dairy serving: Can be used as a protein serving8 ounces milk,8 oz of Plain non fat yogurt (unsweetened)4 oz non- fat cottage cheese1 Fat serving:1/2 oz of oil, butter, mayonnaise or techinaAttend three meetings a week (live or telephone), read OA/AA literature daily, write daily, phone our sponsors daily, and make 3 outreach phone calls a day. We work the 12 Steps to the best of our ability. This list is just a sample of what one OA member’s program is like; others may be different. We live one day at a time putting our lives in the hands of our Higher Power.Adapted from: ................
................

In order to avoid copyright disputes, this page is only a partial summary.

Google Online Preview   Download