Weight Watchers is an integrated approach to weight loss that emphasizes healthy food choices and a supportive environment. Initially, the program required participants to count and keep track of food points to determine caloric intake. Changes to the program resulted in the core plan, which provides participants with a list of approved food items that can be eaten with little to no regard for points.
Lean Meats, Poultry, Fish, and Eggs
Participants may eat all varieties of fish on the Core Plan. Tuna from the can is okay if it is water-packed. Beans, veggie burgers and tofu are acceptable meat substitutes. Eggs and egg substitutes are acceptable, but eating eggs without the yolk lowers the fat and cholesterol content. Cuts of steak allowed on the program are sirloin, T-bone and filet mignon. Ham, tenderloin and Canadian bacon are cuts of pork on the core list as well.
Fresh Produce
Fresh produce includes all varieties of fresh fruits and vegetables. Frozen vegetables are allowed if they are not packaged in creamy sauces. Canned varieties of fruits are allowed if they are free of added sugars. Canned fruits considered acceptable are those packed in their own juices rather than heavy syrups. Tomato sauce is allowed, but vegetable juices are not. Dried fruits should be avoided due to sugars added during processing.
Whole Grains
Foods from the whole grain food list include oatmeal, brown rice, quinoa, couscous, puffed wheat cereal and whole wheat pasta. The serving suggestion for whole grain products is one serving per day. Cereals that contain low or no sugar are also allowed on the Core Plan.
Non-Fat Dairy
Foods to consume from the dairy group include fat-free milk, cheese, cottage cheese and sour cream. Plain yogurt, instead of that with fruit added during processing, is encouraged. If you are lactose intolerant, you may consume soy milk, cheese and yogurt.
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