The Weight Watchers program encourages members to lose weight by making long-term lifestyle changes, including a regular exercise regimen and a healthy, balanced eating plan. Weight Watchers recommends that members eat at least five servings of fruits and vegetables daily. Because fruits and vegetables are filling and have low point values, they help you satisfy hunger without exceeding your daily points target.
Several fruits and vegetables have a points value of 0. If you eat more than the zero-point portion, the points value may increase. Fruits that you can eat for 0 points include a maraschino cherry, 1 cup diced cucumber, a medium kiwifruit, lemon or peach, a small orange, or 1 cup fresh, cooked pumpkin.
Zero-point leafy green vegetables include 1 cup arugula, cabbage, endive, escarole, greens, lettuce, spinach and watercress. Other vegetable options for 0 points are 1 cup green or wax beans, 1 cup cooked or uncooked broccoli, cauliflower, mushrooms, peppers or Brussels sprouts. Or opt for 1 cup cooked leeks, asparagus, eggplant, leeks or okra. Zero-point options also include one medium cooked artichoke, 10 baby carrots, two large carrots or 2 tbsp. salsa, according to the "Complete Food Companion," published by Weight Watchers.
A variety of fruits and vegetables fall into the 1-point category. For 1 point, enjoy a small or medium apple, grapefruit, plum, pear or papaya, three fresh apricots, a small banana, a nectarine, two fresh dates, two medium figs, or a large mandarin orange, naval orange or peach. Or opt for 1 cup of any of the following: mixed berries, blueberries, cantaloupe, honeydew melon, watermelon, pineapple, fresh currants or grapes. Other 1-point options include 1/2 cup apple juice, orange juice or fruit cocktail, 1/3 cup applesauce or 1.5 cups fresh cranberries or strawberries.
Vegetables in the one-point category consist of 1 cup cooked artichoke, beets, carrots or onions, as well as 1/2 cup cannellini, kidney or lima beans. Other one-point varieties include 1 cup baby corn, 1/2 cup black-eyed peas, 1 cup snow or sugar snap peas, one cooked new or baby potato and one small red or white potato.
Two- to Three-Point Options
For 2 points, enjoy a large apple, grapefruit, pear or banana, 2 oz. avocado, 1/2 cup grape juice, 1/4 cup raisins, a mango or a pomegranate. Two-point vegetables include 1/2 cup black, garbanzo, navy, pinto or white beans, 1/2 cup cooked lentils or 1 cup cooked hominy or green peas. Three-point options include 1 cup creamed corn or one large sweet or white potato.
- Weight Watchers: The Four Pillars: Food
- "Complete Food Companion"; Weight Watchers; 2004