Want to lose weight without calorie counting? Weight Watchers assigns a points value to foods based upon their total calories, fat and fiber content. Sign up for the program and you receive a customized points range for daily intake of food, based on your current weight. Stick to your points range and Weight Watchers predicts you will lose 1 to 2 lbs. a week while on the program.
Fruits and Vegetables
An apple, a banana, an orange, a cup of diced watermelon and an Asian pear are each one point. One-half cup of cubed avocado is three points while 1 cup of blueberries, a kiwi and 1 cup of strawberries are each one point. One cup of grapes is two points. Twelve baby carrots, 1 cup of chopped broccoli and one medium green pepper are all zero points and are considered "free foods." Additional vegetables that are zero points include: 1 cup of cauliflower, 1 cup of white mushrooms, a half-cup of onions, 2 cups of collard greens, 1 cup of spinach, 1 cup of okra and 1 cup of cubed eggplant.
Meat and Dairy
Three oz. of chicken breast and 3 oz. of salmon are each three points. A 3-oz. serving of flank steak is four points while 3 oz. of 85 percent lean ground turkey is five points. A serving of canned tuna, three slices of extra lean deli ham and one link of pork sausage are each two points. One serving of Louis Rich turkey bacon is one point. One oz. of cheddar cheese and 1 oz. of Colby jack are each three points. One cup of skim milk and one egg are each two points. A cup of plain low-fat yogurt is three points.
Nuts, Legumes and Beans
One oz. of cashews, peanuts, walnuts and almonds are each four points. One serving of red lentils is three points while one serving of black lentils is two points. A half-cup of garbanzo or black beans is two points. A half-cup of pinto or kidney beans is one point while a half-cup of navy beans is three points.
Fast Food
Arby's chicken club salad is 10 points while its Santa Fe salad with popcorn chicken is nine points. Arby's melt is seven points while its ultimate BLT wrap is 16 points and its beef and cheddar sandwich is 12 points. Boston Market's meatloaf is 13 points, its roasted turkey is four points, its pastry top chicken pot pie is 19 points and its 1/4 white rotisserie chicken is seven points. Burger King's Whopper is 16 points, its hamburger is seven points, its cheeseburger is eight points and its small onion rings is three points. McDonald's cheeseburger is five points, its quarter-pounder is nine points, its McChicken is eight points, its McRib is 12 points and its McFlurry with candy is 14 points.
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