Food Ideas for the Weight Watchers Diet

Weight Watchers is a successful diet and lifestyle program that offers a well-rounded approach to weight-loss.The program allows participants flexibility in choosing what they eat by following a points system where each food is assigned a points value based on its calorie, fat and fiber content. Members are given a Daily Points Range that varies with activity levels and body weight. While the program allows flexibility in food choices, the emphasis is on filling foods to help prevent overeating from occurring and to get the most nutritious value for their points. Weight Watchers has an extensive line of prepared packaged foods found in supermarkets and centers. Recipes are available online and in bookstores that provide ideas of what foods to eat.

Foods with Fiber

Whole grains such as breads and cereals are encouraged on Weight Watchers. These foods contain fiber that increases satiety levels and helps with regular digestion. Avoid white flours or processed foods that have been stripped of their nutritive value. Other fiber-filled whole-grain options included oatmeal and popcorn.

Protein-Rich Foods

Foods high in protein are encouraged on the Weight Watchers diet plan as it helps to blunt hunger and increase satiety levels. A study in the "Journal of the American College of Nutrition" revealed that eggs, a high quality protein source, have the ability to satisfy hunger. Researchers found that people felt more satisfied and consumed fewer calories in a day when they ate eggs at breakfast versus a higher-carbohydrate meal of consisting of bagels. Other protein-rich foods include lean meats such as chicken and beef, milk, yogurt and nuts.

Fruits and Vegetables

Fruits and vegetables have a higher water content than most other foods, thus you can eat more of them for fewer calories. Produce is also an excellent source of nutrients, vitamins and minerals. For instance, carrots and oranges are high in vitamins A and C respectively, while apples and pears are a source of fiber. Several fruits and vegetables may also help improve cardiovascular health as evidenced by a study found in the journal PNAS that showed that vegetables such as broccoli may decrease hypertension.

References

• "American College of Nutrition": Short-Term Effect of Eggs on Satiety in Overweight and Obese Subjects.
• "Proceedings of the National Academy of Sciences of the United States of America": Dietary approach to attenuative oxidative stress, hypertension, and inflammation in the cardiovascular system.