The Filling Foods list is a part of the Weight Watchers Momentum program. The plan is based on a system of points, where members track the point values of foods they consume to reach a daily point target. While a member is free to choose any foods to fill his points target, it is recommended his first food choices come from the Filling Foods list. "Choose Filling Foods First" is actually the second of the Momentum Plan's "Seven Steps for Success."
Whole Grains
Whole grains are grains that have not been refined, which makes them a good source of fiber. MayoClinic.com reports that these high-fiber whole grains are more nutritious and help to keep you fuller, longer. Weight Watchers has listed several varieties of whole grains on its list of filling foods. These include whole-wheat pasta, brown and wild rice, barley, cornmeal, buckwheat, quinoa, bulgur, rolled oats and whole-wheat couscous. Popcorn is also listed, but only the 94-percent fat-free, microwavable or plain, air-popped varieties. Whole-grain cereals are considered filling foods, provided they are without added sugar, nuts or dried fruits. Listed whole-grain cereals include bran, shredded wheat, oatmeal, grits, puffed rice, puffed wheat, puffed corn, cream of wheat and cream of rice.
Fruits and Vegetables
Because many fruits and vegetables are low in calories yet have a high-fiber, high-water and low-fat content, they provide more satisfaction than some food choices with a higher fat and calorie content. The Weight Watchers plan includes on its Filling Foods list all fruits and vegetables, whether they are fresh, frozen or canned as long as they are not packaged or prepared with extra sugar, sauces or fats. Potatoes are included, but not if they are fried. Dried fruits and fruit juices are not on the Filling Foods list.
Lean Protein
Lean cuts of beef, pork, veal, lamb and skinless chicken and turkey are considered Filling Foods, as are organ meats and meat substitutes such as veggie burgers and tofu. Fresh, frozen or canned fish and shellfish, packed in water or tomato juice are also on the list. Eggs, beans and legumes round off the list of filling protein selections.
Soups
Soups listed as Filling Foods are those that are made with Filling Foods. Homemade, fresh, frozen or canned selections include broth, black bean, Miso, lentil, Manhattan clam chowder, split pea, tomato, beef, beef vegetable, bean and ham, gazpacho, onion and vegetable. Cream soups and soups with white rice, regular pasta or matzo balls are not considered Filling Food choices.
Fat-Free Milk Products
The Centers for Disease Control and Prevention lists fat-free and low-fat milk products as a smart replacement for higher-calorie milk products. Weight Watchers selects fat-free dairy products as Filling Foods. The choices include fat-free milk and sugar-free products made with fat-free milk, such as a latte or reduced-calorie shake. Fat-free sour cream and yogurt count as Filling Foods, along with fat-free, sugar-free pudding. Cheese that is fat free makes the list, as does soy cheese and unflavored, unsweetened soy milk and yogurt.
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