Weight Watchers is a weight loss program that revolves around a points system. Each food is assigned a point value, derived from the food's total amounts of calories, fat and fiber. Low-calorie, high-fiber, low-fat foods get a low number, while high-calorie, low-fiber, high-fat foods receive a high number. Familiarize yourself with the point values of different foods, stick to your daily points budget and plan to lose weight.
Fruits and Vegetables
Fruits and vegetables are low calorie, tend to be high in fiber and receive low points on the Weight Watchers plan. A medium-sized orange, pear and apple are each one point. One cup of blackberries, elderberries or blueberries is one point. A banana, one-fourth of an avocado, one small mango and one cup of ground cherries are each two points. For one point, eat one cup of chopped pineapple, one cup of chopped papaya, a large kiwi, one small grapefruit or one cup of grapes. A cup of asparagus, broccoli, cauliflower, Brussels sprouts, red cabbage or eggplant is zero points. A cup of cooked carrots, canned pumpkin or winter squash is one point. One cup of yellow or white corn is one point, and one cup of green peas or summer squash is one point.
Whole Grains
Weight Watchers encourages participants to eat filling foods that satisfy hunger and provide energy between meals. One cup of puffed rice cereal has one point, while one cup of cooked bulgur has two points. Log three points if you eat a cup of brown rice, whole wheat pasta or spoon-size shredded wheat cereal. One cup of cooked whole wheat couscous is two points, while one cup of cooked quinoa is four points.
Protein
The point values assigned to protein sources vary by food. While 2 oz. of cooked shrimp has one point, 3 oz. of filet mignon has seven. A half cup of shelled, cooked edamame is two points; three slices of bacon have four points. Protein sources that score three points include half of a chicken breast, a half cup of canned tuna (packed in water) and 4 oz. of ground turkey. One cup of garbanzo beans is five points.
Dairy
Weight Watchers encourages participants to include dairy in their daily diet. Three egg whites, one-fourth cup of fat-free egg substitute and one-fourth cup of fat-free mozzarella or cheddar cheese are valued at one point. For two points, eat an egg or one-fourth cup of egg substitute. One-fourth cup of blue cheese is three points, while one cup of fat-free ricotta cheese is four points.
Member Comments