HOW TO DEVELOP A HEALTHY BALANCED FOOD PLAN

HOW TO DEVELOP A HEALTHY BALANCED FOOD PLAN

Please note: This is not to be considered medical advice. I am merely passing on information that I have accumulated over the years.  Everyone is unique and has their own personal experience. For any questions or concerns, I recommend consulting your health care provider. So, I am posting this information for educational purposes only.

I am posting here one way of creating an abstinent plan of eating, We all need to eat a healthy balanced diet, consume appropriate amounts, eat healthy, good real food and engage in moderate amounts of exercise. Intellectually, anyone can learn about how to eat a healthy balanced diet. However, until I joined program, I was never able to follow any diet, on my own. Gradually, over time, I lost my ability to follow “a diet.” I would start out every morning, “today is the day.” Then, sooner or later, and usually it was sooner, I would break “my diet.” All would be well, except it really isn’t normal to be a size 20.

In my experience, recovery from compulsive eating/food behaviors must be done in conjunction with a sponsor and by practicing all of the tools, daily. Program is not supportive dieting club.

Assuming we are basically healthy, we all must get to the place where we recognize that our problem is not the food. It is not about finding the “right diet.” Our problem is our relationship with food and ultimately, life itself.

In essence: “it is not what we are eating, it is what is eating us.”

So, if you are truly a COE/food addict, I strongly suggest that you do not attempt to use this food plan without a personal sponsor who has experience following a food plan and working a 12 step program for compulsive overeating/food addiction.

As we say in the rooms: “This is a WE program, not a ME program.”

Food Plans and Recovery

The goal of this post is to demystify how to surrender to a food plan and work this program, one day at a time. As food addicts and compulsive overeaters, it is very important that we have a precise and honest plan of eating.

The 12 step community for compulsive eating and food behaviors has – not unexpectedly — a very conflicted and troublesome relationship with food and what constitutes a food plan.

Food Addiction/Compulsive Eating is a difficult addiction to identify and address. Addiction in general, and food addiction in particular is a disease of denial. This is one of the few conditions that a person has to diagnose themselves.

In addition, I also find that this is a disease of control. Unless you are willing to surrender to a food plan, and admit that you are powerless over your behaviors around food, you will resist and refuse to submit to a food plan.

Another issue is that I find that I can only help people in this area if their disease is similar to mine. When I have sponsored anorexics or bulimics, it has always been a disaster. I believe that the dynamics of each eating disorder are slightly different. And, this is a peer led model of recovery. We can only share our personal story and our experience strength and hope based on our own journey.

Abstinence Defined:

In Overeaters Anonymous’ (OA) Statement on Abstinence and Recovery, abstinence is defined as “the action of refraining from compulsive eating and compulsive food behaviours while working towards or maintaining a healthy body weight. Spiritual, emotional and physical recovery is the result of living the Overeaters Anonymous Twelve-Step program.”

However, a plan of eating is only one of many other tools that we need to use in order to abstain from compulsive eating. It guides our dietary decisions, and defines what, when, how, where and why we eat.

Here are my general rules for surrendering to a food plan, and working a plan of recovery:

For someone who is a compulsive overeater/food addict, I believe that healthy eating includes:

  • Balancing intake in all food groups
  • NO flours, refined flours, wheat, or refined sugars.
  • Eat only whole grains
  • NO natural or artificial sweeteners
  • If you are sensitive to caffeine: NO caffeine.
  • NO alcohol
  • ABSTAINING from any trigger foods or behaviors

When I first began program, I was told:

  • Use a digital scale and a notebook.
  • Allow 4-6 hours between each meal.
  • Each meal should last no more than 1.5 hours.
  • Weigh all food and liquids precisely.
  • When in doubt, leave it out.
  • Write down and commit your food plan daily
  • Do not skip any meals.
  • Weigh yourself only once a month.
  • Avoid your individual binge foods.
  • Call before you take that first bite.

How To Determine Your Trigger Foods:

trigger foods.png

 How To Lose Weight 

The first step is to determine: What is a healthy body weight, for my height, gender and build?

Then, the next question is: how much do I need to eat to lose weight at a healthy rate?

Once we have reached goal weight, the question is: how much do I need to eat to maintain my weight, given my age, height, and level of activity?

There are mathematical formulas that one can use to calculate the above information. However, I find that the simplest thing to do is to go to this website, put in the necessary information and follow the responses generated.

If however, you would like to know how to do it the old-fashioned way, this document, which is how I created the charts below, also describes how to calculate the above information.

Creating A Food Plan: Servings Sizes and Food Exchanges

The original exchange plan was developed for diabetics, and is used by many weight loss programs. I find it to be the easiest and healthiest food plan method to use. It is based on individual food categories, which include Grain/Starch, Protein, Fruit, Vegetables, Milk, Fat and Other Carbohydrates (includes sweets and alcohol). Within each category, one may substitute or exchange one portion of food for another.

Using this method, one can create an individualized food plan to accommodate one’s specific needs and lifestyle. Menu planning is flexible, easy and still nutritious.

In order to develop a balanced plan of eating, I adapted the Canadian Food Guide according to total calories per day and created what I consider to be a less confusing method of calculating food exchanges.

The serving sizes and food exchanges chart below are adapted from this document and from this site.

Food plans adapted.png

Canadian Food Guide AdaptionsOnce you know approximately how many calories you need to eat in order to lose weight safely and/or maintain your weight, look at the amount of servings that you require and go from there.

In order to maintain one’s abstinence, it is highly recommended that your food plan incorporate green light foods, omit red light foods, and only carefully permit yellow light foods.

As mentioned above, the information posted here is for educational purposes only. Everyone is unique and has their own personal experience. It is not to be considered medical advice. For any questions or concerns, please consult your health care provider.

I hope that this information is helpful!

Disclaimer: This is not to be considered medical advice. I am merely passing on information that I have accumulated over the years.  Everyone is unique and has their own personal experience. For any questions or concerns, I recommend consulting your health care provider.

References:

http://www.choosemyplate.gov/

http://www.nutrition.gov/smart-nutrition-101/myplate-resources

http://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/mediterranean-diet/art-20047801

http://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/dash-diet/art-20050989

http://oldwayspt.org/resources/heritage-pyramids/mediterranean-diet-pyramid

http://www.heart.org/HEARTORG/GettingHealthy/NutritionCenter/HealthyEating/Suggested-Servings-from-Each-Food-Group_UCM_318186_Article.jsp#.Vo7TfzbUjcs

http://www.heart.org/HEARTORG/GettingHealthy/WeightManagement/BodyMassIndex/Body-Mass-Index-In-Adults-BMI-Calculator-for-Adults_UCM_307849_Article.jsp#.Vo7TqDbUjcs

https://www.nhlbi.nih.gov/files/docs/public/heart/dash_brief.pdf

http://www.pamf.org/handouts/dashdiet.pdf

http://chfs.ky.gov/NR/rdonlyres/5D24E0C9-3602-404D-AFDC-A7195B2BDD5F/0/DASHDIET.pdf

http://www.heart.org/HEARTORG/GettingHealthy/NutritionCenter/HealthyDietGoals/Suggested-Servings-from-Each-Food-Group_UCM_318186_Article.jsp#.Vo6bATbUjcs

https://www.niddk.nih.gov/bwp

https://www.concordia.ca/content/dam/concordia/services/health/docs/nutrition/Healthy%20Eating%20A%20Practical%20Guide.pdf

http://oanova.org/Newsletter/finding-your-food-triggers.html

https://oa.org/members/working-the-program/abstinence-resources/

https://www.fairview.org/patient-education/520283

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