Red grapes are a low-point choice on Weight Watchers.
Jupiterimages/Polka Dot/Getty Images
No food is restricted on the Weight Watchers diet, though some foods are better choices for weight loss than others. Dieters on the program are encouraged to choose foods that are dense with nutrition but low in fat and calories, since these items will not only enhance your health, but they'll also keep you feeling full longer. Weight Watchers helps followers identify these foods easily by giving each a PointsPlus value. To lose weight, you're instructed to eat foods that add up to or less than your daily PointsPlus target, which is a number derived from your age, height, gender, current weight and desired weight. Red grapes are a good choice, since they are both healthy and have a low PointsPlus value.
PointsPlus Value of Red Grapes
On the Weight Watchers diet, a 1-cup serving of fresh red grapes has a PointsPlus value of 3. A food's PointsPlus value is determined by how much total fat, carbohydrates, fiber and protein the item contains per serving, as well as how much energy your body needs to expend to burn off the calories it provides. Each cup of fresh red grapes has 0.24 grams of fat, 27 grams of carbohydrate, 1.4 grams of fiber and 1.09 grams of protein.
Benefits of Red Grapes
Because red grapes have such a low PointsPlus value, you can eat more of them while you're on Weight Watchers than you can other, more high-calorie foods without using up too many of the day's available points. Weight Watchers recommends reaching for red grapes to help you resist temptation when you're hungry for a sugary snack. Besides their weight loss benefits, red grapes are rich in vitamin K, vitamin B-6 and the essential minerals copper and fluoride. According to MayoClinic.com, the skin of red grapes has a high concentration of resveratrol, a compound that may lower your risk of heart disease, blood clotting and high blood cholesterol.
Besides eating fresh red grapes as a Weight Watchers snack, try freezing them, then blending them with a little water to make an ice-cold slush drink that uses up only three Weight Watchers points. Or, use them in place of ice cubes in beverages. You can also roast grapes and serve them as an unusual summer side dish for grilled poultry, meat or fish, or toss them with green salads. Add halved red grapes to your favorite low-fat tuna or chicken salad recipe, or mix them into whole-grain cereal or unsweetened yogurt.
Selection and Storage
To maximize the amount of nutrition you get from red grapes while on the Weight Watchers diet, choose clusters whose individual grapes have a deep red color without any green. Avoid clusters with dry stems or that have grapes that are shriveled, mushy, covered with brown spots or that fall off easily. The Environmental Working Group, an organization that keeps track of the amount of pesticides on produce, warns that imported grapes are the third most likely fruit or vegetable to be contaminated in the United States. Purchase locally grown red grapes when possible and wash them thoroughly under running water before eating them. Red grapes can be stored in a covered container or plastic bag in the refrigerator for three days.