Weight Watchers POINTS are counted by dieters in lieu of calories. Dieters are allotted POINTS each day based upon their genders, weights, ages and physical activity. POINTS are derived using a formula of calories, fat grams and grams of fiber. Foods higher in fat and lower in fiber contain more POINTS than their low-fat, high-fiber counterparts. Choosing foods low in POINTS at restaurants can be challenging, but with some planning, you can stick to your diet and enjoy a meal out.
Beverages
Choose beverages with 0 POINTS so that you can save your POINTS for your meal. Water, unsweetened iced tea and diet soft drinks are all POINTS-free. Make your own 0 POINTS lemonade at your table by mixing sugar substitute and the juice of a few lemon wedges in your water. If you're craving a refreshing fruity beverage but don't want to sacrifice the POINTS, you might want to try a glass of seltzer with an orange or lime wedge.
Appetizers
Ask to have the bread basket removed from the table when you sit down. Instead, choose soup or salad for your appetizer. Look for broth-based soups as opposed to high-fat cream-based soups, which are high in POINTS. A cup of minestrone, for example, contains only 2 POINTS, whereas a cup of cream of mushroom soup has 6 POINTS, according to "Weight Watchers She Loses, He Loses: The Truth about Men, Women, and Weight Loss." Avoid high-fat dressings and toppings, such as cheese, nuts and seeds, when ordering salads.
Entrees
Choose entrees that focus on lean protein and vegetables, such as grilled fish and asparagus, baked chicken with vegetables or steak with steamed broccoli. Look for steamed, boiled, broiled or grilled foods. These preparation methods involve no added fat. Read the details of the menu to avoid options high in fat and POINTS. Fried, sauteed, crispy and flaky are terms often used to describe fatty foods. Ask for sauces on the side, which may be high in POINTS. Opting for sauces on the side allows you to control how much of the sauce is on your food, and, therefore, how many POINTS you consume.
Desserts
Opt for fresh fruit for dessert. When this isn't possible, look for options low in sugar, which also tend to be lower in calories. Sugar-free pudding, for example, contains only one POINT per serving and sugar-free gelatin is 0 POINTS. Alternatively, if you must have a slice of your favorite pie or a piece of triple chocolate cake, be sure to split it with your dining partner. Weight Watchers doesn't force dieters to give up their favorite foods; dieters are simply required to eat these foods in moderation.
References
- "Weight Watchers She Loses, He Loses: The Truth about Men, Women, and Weight Loss"; Karen Miller-Kovach, et al.; 2007
- "Weight Watchers Weight Loss That Lasts"; James M. Rippe M.D., et al.; 2004
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