Weight Watchers released its Core plan option in 2004 as part of the Turn Around program. The Turn Around program allowed members the choice of counting points with the Flex plan or having freedom to eat whatever they wanted as long as the food is an approved Core plan item. Members following the Core plan do not have to worry about counting calories or points, but must learn to eat in moderation and stop eating when full.
Beans and Legumes
The Weight Watchers Core plan allows members to eat a variety of high-fiber beans and legumes, with the exception of baked beans, which contain a sugar-based sweeteners. Beans and legumes include dry, frozen or canned versions of black beans, pinto beans, kidney beans, lima beans, great northern beans, navy beans, garbanzo beans or canned fat-free refried beans. Drain and rinse canned whole beans with water before use to reduce the sodium content in the meal.
Fruits and Vegetables
Weight Watchers Core plan members can consume fruits that have no added sugar and vegetables with a low carbohydrate level in unlimited quantities. Recommended fruits in whole, frozen or canned form are berries, citrus, apples, bananas, plums and raisins. Read nutrition labels on canned foods closely and choose those packed in water or natural juices. Vegetable choices in whole, frozen or canned form include broccoli, green beans, carrots, cabbage, greens, peppers, onions and mushrooms. Vegetable juices are not a Weight Watchers Core food.
Protein
Proteins for members following the Weight Watchers Core plan include lean beef, lamb or pork along with chicken and fish. Select cuts of red meat from the loin, rump and leg. These types of meat contain less internal fat and are healthier options. Choose canned chicken or poultry cuts with the skin removed to lower the fat content. All fish, including water-packed tuna, is allowed on the Core plan. Vegetarian or meatless options for protein include eggs, tofu and low-fat soy crumbles or veggie burgers. Deli meats and other processed proteins are not Core plan foods.
Grains
The Weight Watcher Core plan allows for limited types and quantities of grains. Whole grains, such as whole-wheat pasta, brown rice or potatoes, are limited to one serving each day. The Core plan grain options include 100 percent bran, sugar-free shredded wheat and puffed rice or wheat cereals. Consume these cereals with skim milk or fat-free yogurt and limit them to one serving each day. Bread of any type is not included in the Core plan.
Dairy
Weight Watchers members following the Core plan are encouraged to consume one to two servings of dairy each day. Dairy options on the Core plant include skim milk, fat-free yogurt, fat-free cheese and fat-free sour cream. Fat-free cheese includes all varieties, including cottage cheese.
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