In the interests of preventing copyright violations, I am in the process of rewriting this page.
When I first started program, my food plan was given to me by my sponsor. However, the reality is, there is no “one size fits all.”
Developing a food plan requires rigorous honesty and awareness about your trigger foods.
I abstain from eating flour, sugar, and wheat, in addition to other food restrictions due to health issues. I eat 3 weighed and measured meals a day, and any food changes I clear with another sister in recovery with long term abstinence. I feel liberated by my food plan. Everyday I feel so grateful to be free from the obsession to compulsively overeat.
Practically, I thought I would share on the blog how I measure my food portions:
Protein portion measurements:
4 oz meat/chicken/fish = 6 oz beans (including tofu) = 2 oz hard cheese = 2 oz nuts = 2 eggs = 8 oz milk or yogurt = 4 oz cottage cheese or farmer cheese
2 oz dried fruit = 6 oz fruit
I also use the following guidelines for portion guidelines:
1 oz uncooked grain = 4 oz cooked grain
For dry or uncooked protein:
1.5 oz raw beans = 6 oz cooked
5 oz raw chicken or meat = 4 oz cooked meat/chicken
1/2 oz nuts = 1 fat = 1/2 oz fat
10 oz. raw veggies = 8 oz cooked veggies
I thought I would share on the blog what I have learned about making adjustments to my food plan as I age and my metabolism slows down.
Among the things I have learned from my sisters in program:
- Whatever changes one makes need to be done slowly.
At this stage, if I drop my food too much or too fast, I have been told that my body will adjust (sigh) and then I will not know the effects of the choices that I am making.
Slow and steady wins the race.
- For me, I need to make choices that I can live with in the long run.
This requires honesty: what is really important for me?
So, for me, I made the decision to keep the structure of my meal plan but adjust my portion sizes. This is a very personal decision.
Other people will make different choices.
I know we are not a diet and calories club, but I did calculate the calories per ounce of various food groups.
These are average measures. I will try to attach more specific measures for those who might be interested in a future post.
Fruit: 16 Calories per oz
Animal protein: 50
So, more is always being revealed!
In addition, level of activity also makes a difference. Exercise is a very important part of self-care. In fact, I consider it to be a necessary part of anyone’s wellness plan. I only wish that I did it more often.
I have known many sisters in recovery who as they age, they increase their level of activity and exercise, if nothing else, to speed up their metabolism. When I exercise, I feel so much better!
This is my latest version of my food plan:
Here are diagrams to explain serving exchanges and how to create a healthy food plan:
The above document from cookingfromthetimechallenged.wordpress.com, which is reposted with permission from the author.
I highly recommend Full of Faith, which is a Christian 12 Step Recovery From Food Addiction Group for their excellent food plan.
Pamela Messhardt who is the founder of the group, also wrote a book, Sweet Surrender.
This is a link to the original Weight Watchers Diet from the 1970’s.
Here is a link to the OA Dignity Of Choice Food Plans.
As you can see, there is an incredible amount of information available online for how to develop a healthy plan of eating.
Some people find it beneficial to go to a nutritionist instead.
Personally, when I sponsor other people, I do not like to get into control issues around their food plans. Although I am happy to share my food plan with other people, I do not feel that they need to eat the way I eat.
The most important thing is to surrender to a food plan and commit to following it. If I knew how to eat intuitively, I would not need to be in program.
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.