Losing weight and keeping it off means learning to eat a variety of foods while controlling portion sizes. It is not about following a fad diet for a few weeks, because once the diet is abandoned the weight is usually regained. The best results are obtained by focusing on plenty of fruits, vegetables, whole grains and low-fat dairy products. To encourage members to eat healthier, Weight Watchers assigns lower points values to foods such as fruits.
Fresh Fruits
All fresh fruits have a Weight Watchers points value of zero. They are considered a "free" food and can curb hunger and meet nutritional needs without using up daily points. Fruits are a healthy, low-calorie way to satisfy a sweet tooth. Adding fruit to the diet will also add vitamins, fiber, minerals, antioxidants and phytochemicals without adding calories, according to Weight Watchers.
Canned and Frozen Fruits
The amount of points given to frozen and canned vegetables varies based on how the fruit is prepared. Fruit packed in plain water usually has a points value of zero. Fruits packed in syrup, sugar or juice can have one to six points per serving. To know for sure, read the nutrition label. Some processed fruits list one serving as 1/4 cup while for others 1 cup is a serving. Weight Watchers members can use the online points finder or tools such as a points slider or points calculator to determine the actual number of points per serving. According to the American Dietetic Association, fruit -- no matter whether it is fresh, frozen or canned -- is healthy and should be enjoyed year round. Just look for fruits prepared so they are low in calories, sugar and sodium.
Dried Fruits
Since dried fruit has more calories than fresh fruit and because it may possibly have sugar and fat added, it also has points. Points values can range from one to six per 1/4 cup of dried fruit. Even so, the Cleveland Clinic recommends consuming dried fruit as a healthy, high-fiber snack alternative. A diet high in fiber helps with weight control and reduces the risk of heart disease. As with canned fruits, reading the nutrition label will provide the information needed to know the exact number of points per serving. Stick to plain dried fruit versus mixes that can have high-points foods such as nuts, candy or other ingredients added.
Considerations
Even though fresh and some prepared fruits have zero or only one point, they still have calories. Too many calories from any type of food will lead to weight gain. Weight Watchers assigns these points values per serving of food, but no points values are given if three or four servings are eaten. The goal is to eat fruit versus higher-calorie sweets. For those with or at risk of diabetes, remember that fruits do have carbohydrates, so even though they are healthy, they do need to be counted, reports the American Diabetes Association.
Member Comments