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Good Foods to Eat on Weight Watchers

author image Jill Corleone, RDN, LD
Jill Corleone is a registered dietitian and health coach who has been writing and lecturing on diet and health for more than 15 years. Her work has been featured on the Huffington Post, Diabetes Self-Management and in the book "Noninvasive Mechanical Ventilation," edited by John R. Bach, M.D. Corleone holds a Bachelor of Science in nutrition.
Good Foods to Eat on Weight Watchers
woman eating salad

The PointsPlus plan along with the Good Health Guidelines and the Power Food list all make it very easy for you to eat healthy on the Weight Watchers weight loss diet. On the PointsPlus plan, food point values are based on their protein, fat, carbohydrate and fiber content, while the Power Food list features the healthiest food choices from each food category. The Good Health Guidelines provide specific recommendations on what and how much to eat from each food group. These three tools together help you choose good foods to eat on the plan.

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Load Up on Fruits and Veggies

woman holding apple
woman holding apple

On the PointsPlus plan, most fruits and vegetables have zero points, with the exception of potatoes, corn, peas, avocados, juice and dried fruit. The Good Health Guidelines recommend that you get at least five servings of fruits and vegetables a day. Fruits and vegetables are low in calories and fat, and high in fiber, vitamins A and C and potassium. Eating more fruits and vegetables not only helps you lose weight, but also lowers your risk of heart disease, cancer and Type 2 diabetes.

Whole Grain Goodness

whole grain bread
whole grain bread

Weight Watchers Good Health Guidelines also recommend that you choose whole grains over refined grains whenever possible. That means more brown rice, oatmeal, whole wheat bread and whole-grain cold cereals over white-flour pasta and white bread. Whole grains are high in fiber, and provide essential nutrients such as B vitamins, iron, selenium and magnesium. Including more whole grains in your diet might help your weight loss efforts by increasing meal satiety so you eat less.

Low-Fat or Fat-Free Dairy Choices

man drinking low-fat milk
man drinking low-fat milk

Milk and dairy foods provide calcium and vitamin D, as well as protein and potassium. Including milk and dairy foods as part of your weight loss plan can improve bone health and lowers your risk of osteoporosis. The Good Health Guidelines recommend two to three servings of low-fat or fat-free milk and dairy foods, like yogurt and cheese, a day.

Keep It Lean Protein

fresh fish dinner
fresh fish dinner

Protein foods supply your body with iron, B vitamins, vitamin E, magnesium and zinc. But some sources of protein, such as marbled red meat, are high in calories and unhealthy saturated fat. Weight Watchers recommends you include at least two servings of lean proteins, such as skinless poultry, fish, lean meats, beans and soy products, in your diet each day when following their weight loss plan. Keep in mind that the Good Health Guidelines indicate that a serving of lean meat or fish is generally 3 to 4 ounces, about the size of a deck of cards.

Healthy Oils Are OK

bowl of oil on counter
bowl of oil on counter

It's important to get a little fat in your diet, even when trying to lose weight. Oils make the healthiest choice because they supply monounsaturated and polyunsaturated fats. Good choices include olive oil, safflower oil and flaxseed oil. Weight Watchers recommends 2 teaspoons of these healthy oils a day.

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