• You're all caught up!

Good Foods to Eat on Weight Watchers

author image Jill Corleone, RDN, LD
Jill Corleone is a registered dietitian and health coach who has been writing and lecturing on diet and health for more than 15 years. Her work has been featured on the Huffington Post, Diabetes Self-Management and in the book "Noninvasive Mechanical Ventilation," edited by John R. Bach, M.D. Corleone holds a Bachelor of Science in nutrition.
Good Foods to Eat on Weight Watchers
woman eating salad Photo Credit EpicStockMedia/iStock/Getty Images

The PointsPlus plan along with the Good Health Guidelines and the Power Food list all make it very easy for you to eat healthy on the Weight Watchers weight loss diet. On the PointsPlus plan, food point values are based on their protein, fat, carbohydrate and fiber content, while the Power Food list features the healthiest food choices from each food category. The Good Health Guidelines provide specific recommendations on what and how much to eat from each food group. These three tools together help you choose good foods to eat on the plan.

Load Up on Fruits and Veggies

Good Foods to Eat on Weight Watchers
woman holding apple Photo Credit Urilux/iStock/Getty Images

On the PointsPlus plan, most fruits and vegetables have zero points, with the exception of potatoes, corn, peas, avocados, juice and dried fruit. The Good Health Guidelines recommend that you get at least five servings of fruits and vegetables a day. Fruits and vegetables are low in calories and fat, and high in fiber, vitamins A and C and potassium. Eating more fruits and vegetables not only helps you lose weight, but also lowers your risk of heart disease, cancer and Type 2 diabetes.

Whole Grain Goodness

Good Foods to Eat on Weight Watchers
whole grain bread Photo Credit eskymaks/iStock/Getty Images

Weight Watchers Good Health Guidelines also recommend that you choose whole grains over refined grains whenever possible. That means more brown rice, oatmeal, whole wheat bread and whole-grain cold cereals over white-flour pasta and white bread. Whole grains are high in fiber, and provide essential nutrients such as B vitamins, iron, selenium and magnesium. Including more whole grains in your diet might help your weight loss efforts by increasing meal satiety so you eat less.

Low-Fat or Fat-Free Dairy Choices

Good Foods to Eat on Weight Watchers
man drinking low-fat milk Photo Credit Stefano Valle/iStock/Getty Images

Milk and dairy foods provide calcium and vitamin D, as well as protein and potassium. Including milk and dairy foods as part of your weight loss plan can improve bone health and lowers your risk of osteoporosis. The Good Health Guidelines recommend two to three servings of low-fat or fat-free milk and dairy foods, like yogurt and cheese, a day.

Keep It Lean Protein

Good Foods to Eat on Weight Watchers
fresh fish dinner Photo Credit Brent Hofacker/iStock/Getty Images

Protein foods supply your body with iron, B vitamins, vitamin E, magnesium and zinc. But some sources of protein, such as marbled red meat, are high in calories and unhealthy saturated fat. Weight Watchers recommends you include at least two servings of lean proteins, such as skinless poultry, fish, lean meats, beans and soy products, in your diet each day when following their weight loss plan. Keep in mind that the Good Health Guidelines indicate that a serving of lean meat or fish is generally 3 to 4 ounces, about the size of a deck of cards.

Healthy Oils Are OK

Good Foods to Eat on Weight Watchers
bowl of oil on counter Photo Credit jocker17/iStock/Getty Images

It's important to get a little fat in your diet, even when trying to lose weight. Oils make the healthiest choice because they supply monounsaturated and polyunsaturated fats. Good choices include olive oil, safflower oil and flaxseed oil. Weight Watchers recommends 2 teaspoons of these healthy oils a day.

LiveStrong Calorie Tracker
Lose Weight. Feel Great Change your life with MyPlate by LIVESTRONG.COM
  • Gain 2 pounds per week
  • Gain 1.5 pounds per week
  • Gain 1 pound per week
  • Gain 0.5 pound per week
  • Maintain my current weight
  • Lose 0.5 pound per week
  • Lose 1 pound per week
  • Lose 1.5 pounds per week
  • Lose 2 pounds per week
  • Female
  • Male
ft. in.



Demand Media