The new Points Plus System is different than the older Points system in a couple of ways. First, the new system no longer uses calories in the Points equation. The older system used, fat, fiber and calories to calculate a point value for a food. The new PointsPlus system uses fat, fiber, carbohydrates, and protein to calculate a food value. Because of this, you are given more points per day under the new system. The other bonus is that most fruits and vegetables are given a zero point value. Under the older Points system, only vegetables were given a zero point value.
Weight Watcher Food Guidelines
Foods | Recommended Servings per Day | Nursing Mom Recommendations |
|---|---|---|
Fruits and Vegetables | 5 servings per day | same |
Milk Products (low fat or fat free) | 2 servings per day | 3 servings per day |
Liquids | 6 glasses per day of non-alcoholic beverages | 8 servings |
Lean Proteins | 1-2 servings per day of cooked meat, fish or poultry of 2-3 oz. | same |
Healthy Oils: Olive, sunflower, safflower, flaxseed, canola | 2 teaspoons | 3 teaspoons |
Whole Grains | Choose whenever possible | same |
Multivitamin | 1 per day | same |
Activity | At least 30 min a day for 5 days a week | at doctor's instruction |
Sugar and Alcohol | Limit intake: women no more than 1 alcoholic beverage a day, men should have no more than 2 | not advised |
What are Weight Watcher Power Foods?
Power Foods are foods that have a lower PointsPlus value and help keep you satiated for longer. The table below goes through different categories and Power Foods within those categories. Remember, most vegetables and fruits are power foods with zero points!
Weight Watcher Power Foods List
Fruits | Vegetables | Whole Grains | Non-Fat Dairy | Lean Protein | A Few Others |
|---|---|---|---|---|---|
Apple | Artichokes, cooked | Barley | Cappuccino made with fat free mik | Beans -refried, fat free | Bread- reduced calorie, whole wheat |
Applesauce (unsweetened) | Asparagus | Cereal, hot | Cheese | Beef | Broth |
Apricots | Beans | Cornmeal | Cottage Cheese | Beef ground | Gelatin, sugar free |
Banana | Broccoli | Couscous, whole wheat | Creamer | Bison | Muffin, english - light |
Berries, mixed | Brussel Sprouts | Hominy | Latte | Chicken | Pickle |
Blueberries | Carrots | Kasha | Milk | Egg | Soup |
Boysenberries, fresh or frozen | Cauliflower | Macaroni | Soy | Fish | |
Cantelope | Corn | Pasta | Yogurt | Ham | |
Cherries | Corn on the Cob | Popcorn | Lamb | ||
Cranberries, fresh | Cucumber | Quinoa | Lobster | ||
Clementine | Greens | Rice - brown, wild | Pork | ||
Figs | Leeks | Spaghetti | Shellfish | ||
Grapefruit | Lettuce | Tofu | |||
Grapes | Peas | Tuna | |||
Orange | Potatoes | Vegetarian Burger | |||
Peach | Pumpkin | ||||
Pear | Spinach | ||||
Pineapple | Tomatoes | ||||
Raspberries | Zucchini | ||||
Pumpkin | Yams | ||||
Strawberries | |||||
Honeydew melon | |||||
Watermelon |
Power Foods
Power Foods are foods identified by Weight Watchers as having the ability to keep you full and provide good nutrition. Fresh and frozen fruit, the majority of vegetables, whole grains, non-fat dairy, lean meats, light breads and broth-based soups are all considered power foods. Choosing these foods can help you to feel full longer while staying within your Points Target. Although Power Foods are recommended on the Points Plus program, you can choose other foods that may be less healthy if you can fit them into your Points Target.
Snacks
Eating snacks throughout the day can keep your hunger level lower and decrease your chances of overeating later in the day. Snacks should include protein such as peanut butter or cheese, while steering away from processed snack foods such as chips, muffins and snack cakes. Fresh fruit also makes a great snack and is counted as zero points on the Points Plus program.
Foods You Like
Unlike other diet programs, Weight Watchers does not dictate to members the foods that can and cannot be eaten. By planning your day, you can eat any food as long as you adjust your daily menu plan to accommodate for things such as rich desserts, cheeseburgers and pizza. You are also given a weekly Points Allowance above and beyond your daily Points Target. Your Points Allowance allows you to splurge for special occasions, dining out, or to divide up for a few extra points each day. Having extra points to play with allows those little extras to keep you from feeling deprived and increasing your chances of quitting.
I will be using a set of tools in order to calculate points.
I have made an Excel sheet that have calculate the points I have left for the day.
I also use this online calculator to calculate my points.
Hope it helps everyone and if you need further help, please leave me a comment.
Best,
KG
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