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OA Dignity of Choice OA Food Plans3-0-1Three moderate, nutritious meals per day, with nothing in between, one day at a timeDon't eat the foods and food ingredients you identify as causing cravingsStop the eating behaviors you identify as causing cravingsBasic Plan 1 Breakfast2 ounces protein2 starches/grain servings1 fruit serving2 cups milk or milk substituteDinner4 ounces protein2 starch/grain servings1 fruit serving3 vegetable servings2 fat servings (10-12 grams total)Lunch4 ounces protein2 starch/grain serving1 fruit serving2 vegetable servings2 fat servings(10-12 grams fat total)Basic Plan 2 Breakfast2 ounces protein1 starch/grain serving1 fruit serving1 cup milk or milk substituteDinner3 ounces protein1 starch/grain serving1 fruit serving3 vegetable servings2 fat servings (10-12 grams total)Lunch3 ounces protein1 starch/grain serving1 fruit serving3 vegetable servings2 fat servings(10-12 grams fat total)Bedtime1 starch/grain serving1 fruit serving1 cup milk/dairy? ?or milk substituteHigh-Carb Plan Breakfast2 starch/grain servings1 fruit serving1 cup milk or milk substituteDinner2 ounces protein2 starch/grain servings1 fruit serving3 vegetable servings2 fat servings (10-12 grams total)Lunch2 ounces protein1 starch/grain serving1 fruit serving3 vegetable servings2 fat servings(10-12 grams fat total)Bedtime2 starch/grain servings1 fruit serving1 cup milk/dairy? ?or milk substituteHigh Protein Plan Breakfast4 ounces protein1 starch/grain serving1 fruit serving1 cup milk or milk substituteDinner4 ounces protein4 vegetable servings3 fat servings (14-16 grams total)Lunch4 ounces protein4 vegetable servings3 fat servings(14-16 grams fat total)Bedtime1 fruit serving1 cup milk/dairy? ?or milk substituteVery Low Carb Plan Breakfast4 ounces protein1 fruit servingDinner4 ounces protein1 cup cooked vegetables2 cups raw vegetablesLunch4 ounces protein1 cup cooked vegetables2 cups raw vegetables3 fat servings(14-16 grams)throughout the dayProteinall meats, poulty and fish, one egg, 2 oz. cottage cheese or ricotta cheese, 1/4 cup or 2 oz. cooked beans, 1 oz. regular tofu or 2 oz. soft/silken tofu, 1 tbs. peanut butter count as 1 protein. ?Count 1 oz. of nuts (peanuts, pistaschios, soy nuts or almonds) as 2 oz. of protein.Starches/Grainone serving is an oz. of cereal regardless of volume (hot cereal to be weighed before cooking); one slice of bread; 1/2 cup cooked pasta, potatoes, rice, corn, peas, winter squash and other starchy vegetables. ?By weight, one serving is 4 oz. cooked potatoes, sweet potatoes, and yams; one serving of the other starches (rice, peas, corn, barley, millet, etc) weighs 3 oz. cooked.cereal, bread and pasta should be whole grainFruitOne fruit serving means a moderate piece of fruit, 6 oz. (or one cup) of cut-up fresh fruit, 1/2 cup canned fruit packed in its own juices, or 3/4 cup or 6 oz. frozen, unsweetened fruit (after thawing).VegetablesOnly the low-starch vegetables are usually used as vegetable servings; the starchy vegetables (corn, peas, winter squash) are usually considered starch/grain servings. ?One cup (4 oz. weighed) raw vegetable or 1/2 cup (3 oz. weighed) cooked vegetable are counted as vegetable serving.Milk/Dairy/Milk SubstitutesOne cup (8 oz.) of low-fat, unsweetened milk, soy milk or yogurt counts as a serving.FatsBecause so many low-fat and reduced fat items are available, we have elected to specify the grams of fat suggested. ?Usually 1 tsp. of oil or butter contains 5 grams of fat. ?One oz. of avacado, five olives, 2 tbs. sour cream, 1 tbs. cream cheese are 5-7 grams of fat.From: ................
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