For many people, following the Weight Watchers program has been the key to losing weight without going hungry. In Weight Watchers, each food along with its quantity is assigned a certain number of Weight Watchers points. Keeping track of these points and trying to keep the number of points within a weekly allowance helps the dieter to lose weight effectively. Logically, eating foods throughout the day which only equal one Weight Watchers point is a great way to ensure success with the Weight Watchers program.
Protein
Eating protein helps build lean muscle and is an important part of a balanced diet. Meat sources that equal only one point in the Weight Watchers program include one skinless baked chicken drumstick, one slice of bacon, six slices of fat-free lunchmeat and 1 oz. of smoked salmon. Other good protein sources that equal one point include three egg whites, 2 1/2 oz. of cooked beans, 1/3 cup low-fat cottage cheese or one slice of fat-free cheese.
Fruits and Vegetables
Full of vitamins that are good for the body, there are many fruit and vegetable options that equal only one Weight Watchers point. For fruit options, choose one fresh apple, nectarine or pear, 1 cup of blueberries, strawberries, raspberries, cherries or grapes. A few starchy vegetables come in at one Weight Watchers point, such as one small ear of corn on the cob as well as 1 cup of peas or winter squash.
Breads & Cereal
Although breads are not always considered to be a good choice for those on a diet, they do not necessarily need to be avoided while on Weight Watchers. One slice of high-fiber bread, which is equivalent to 1 oz. is one Weight Watchers point. One small pita or half of a large piece of pita bread is another option. When eating cereal for breakfast, 1 cup of cold bran flakes or other high-fiber cereal also equals one point.
Snacks
To curb hunger between meals, there are a few snacks that won't ruin a dieter's day. Eating seven fat-free crackers, 23 pretzel sticks, 1 tbsp. of sunflower seeds or 3 cups of light microwave popcorn all equal one Weight Watchers point.
Beverages
While drinking water helps with weight loss, some may crave a little more flavor. Drinking 1/2 cup of all of the following juices equals one Weight Watchers point: apple, grape, grapefruit, pineapple, grape or cranberry. While drinking beer is not low calorie, enjoying 1/2 cup of wine equals one point. One cup of fat-free hot chocolate or 1/2 cup of hot apple cider are both good one-point options for a cold winter's day.
Sweets
Many people crave sweets, which can make dieting much more difficult. Luckily, Weight Watchers makes several premade frozen dessert and cake items that equal one point each. Aside from these, there are other options that won't ruin your diet. To combat a sweet tooth and only use one point, all of the following are viable options: 1/4 cup of whipped cream, two gingersnap cookies, two marshmallows, 1 tbsp. of sugar or one frozen fruit juice bar.
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