Appendix B: Text of the "Grey Sheet" of Overeaters Anonymous Food Plan
PAGE ONE OF OA PAMPHLET
PLAN "A" -- LOW-CARBOHYDRATE(Suggested for losing weight)
For carbohydrate sensitive people, man-made sugars and starches create a craving for more of the same. Therefore these foods cannot be eater at all! This plan provides for complete abstinence from man-made sugars and starches and from any foods with more than 10% carbohydrate content.
We suggest three measured meals a day with nothing in between but black coffee, tea or no-calorie soft drinks.
Overeaters Anonymous offers a choice of three disciplined eating plans:
For losing weight ... Plan "A", low-carbohydrate (this pamphlet) or Plan "B", basic-four food groups. For maintaining normal weight ... low-carbohydrate maintenance plan. Before you choose any plan, see your doctor. If you have a medical problem, follow your doctor's plan. You will still be abstaining from compulsive overeating.
REMEMBER .... OURS IS A THREE-FOLD ILLNESS. THESE SUGGESTED EATING PLANS CAN GUIDE US ON THE PHYSICAL LEVEL BUT WE NEED THE 12 STEPS TO REMEMBER OUR RECOVERY ON THE SPIRITUAL AND EMOTIONAL LEVEL AS WELL.
PAGE TWO OF OA PAMPHLET
SUGGESTED GUIDES FOR PLAN "A" ABSTINENCEProteins may be mixed (i.e., chef's salad). Vegetables may be mixed. If a ½ cup vegetable is included, the whole portion may not exceed ½ cup.
Sugar must be listed 5th or below on ingredient labels: not among the first 4 items (Ex. Veg Oil, water, salt, spices, sugar.)
Check labels for sugar content: packaged meats, low-cal and regular dressings, mixed spices, vegetables in cans and jars.
Dextrose, lactose and corn syrup are forms of sugar. Must be listed 5th or below on labels.
Mix family salads, then measure two 8 ounce cups for your own, using up to 2 tbs dressing without sugar.
A finger salad is three small, raw vegetables or green salad without dressing.
When eating out, if cooked vegetable in not available have a 4th raw vegetable.
If fresh fruits are unavailable, use fresh frozen not packed in sugar or syrup, fruits packed in water, or their own juice, not sugar added. Mixing of fruits except the ½ cup fruits to total 1 cup.
Use real mayonnaise only, not whipped dressing.
Watch out for high carbohydrate artificial sweeteners. If you are concerned about artificial sweeteners, see your doctor.
1. Use diet catsup and regular mustards on your meats and fish.
2. 3-tsp. lemon juice daily may be used in tea or finger salad. If milk is used as a protein, some of that milk may be used ...
PAGE THREE OF OA PAMPHLET
FOOD PORTIONS SHEET
PROTEINBeef - 4 oz.
Cheese - 2 oz.
Chicken - 2 pieces
Clams - 4 oz.
Crab - ½ cup.
Cold Cuts - 2 slices.
Cottage Cheese - ½ cup.
Eggs - 2.
Fish - 4 oz.
Frankfurters - 2
Ham - 4 oz.
Heart - 4 oz.
Kidney - 4 oz.
Lamb - 4 oz.
Liver - 4 oz.
Lobster - 4 oz.
Oysters - 4 oz.
Pork - 4 oz.
Salmon - ½ cup
Sardines - ½ cup
Shrimp - 4 oz.
Soyburger - 4 oz.
(soy proteins, ham & sausage links)
Steak - 4 oz.
Tongue - 4 oz.
Tuna - ½ cup
Turkey - 4 oz.
Veal - 4 oz.
Milk - 8 oz = ½ protein
Buttermilk, 1 cup = ½ protein
Yogurt, low fat plain 1 cup = 1 protein
COOKED VEG. - 1 CUPArtichoke
Greens : Mustard, Collard,Beet, Spinach, Turnip
Peppers - green, red
Pickles - sour, dill
COOKED VEG. 1/2 C.Beets
Wheat Germ - 1/8 cup