To help people lose weight, Weight Watchers uses a food point system. Foods are assigned points based on calories, fiber and fat content. Foods with lower points tend to be lower in calories and fat and higher in fiber and usually are more filling as well. Daily point needs depend on your current weight; for example, a woman weighing 150 to 175 pounds is allowed 22 points a day. As you lose weight, the number of points allowed decreases. Adding exercise can increase your points by 1 to 3, depending on the intensity of the exercise.
Vegetables
Vegetables are low in calories and high in fiber. Most vegetables on the Weight Watchers plan equal zero points. Examples of zero-point vegetables include artichokes, green beans, broccoli, cauliflower, carrots, celery, asparagus, cucumbers, lettuce, spinach, kale, Brussels sprouts, mushrooms, eggplant, cabbage and onions. Note: The point values for these vegetables are without any sauces, fats or dressings. Starchy vegetables, such as corn and peas, are assigned some points. For example, an ear of corn is 1 point as is a cup of green peas.
Fruits
Fruits have more calories than vegetables but are high in fiber and thus help satisfy hunger. Most fruits on the Weight Watchers plan are 1 to 2 points, according to "Eat Wisely," a Weight Watchers publication. A 5 oz. pear is 1 point, and 1 cup of fresh pineapple equals 2 points. A small fresh apple, a cup of unsweetened applesauce, three fresh apricots, an orange, a half-cup of orange juice, a cup of honeydew melon and a cup of blueberries each is 1 point. One cup of fruit salad equals 2 points, according to "Eat Wisely."
Whole-Grain Food Products
Whole-grain food products contain more fiber than refined flour products and are more filling. Low-point, whole-grain foods include a slice of high fiber bread for 1 point, a cup of cooked oatmeal at 3 points, 3/4 cup of bran flakes at 1 point, 3 cups of air-popped popcorn equal 1 point, a cup of whole wheat pasta is 3 points, a cup of cooked brown rice rates 4 points, a cup of cooked barley gets 3 points and a cup of cooked bulgur is 2 points.
Beans
As a high-fiber, low-fat food, beans are filling and have few Weight Watchers points. Low-point cooked beans include a half-cup of cannelini with 1 point, a half-cup of garbanzo at 2 points, a half-cup of kidney beans with 1 point and 2 oz. of cooked lentils at 1 point.
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