Most fruits and vegetables have a zero PointsPlus value.
The Weight Watchers program utilizes a system that assigns a point value to foods based on their carbohydrate, protein and fat content. You receive an individualized points goal to meet each day. The program assigns lower points to low-calorie, nutrient-dense foods and higher points to foods containing more calories and fewer nutrients. The points system encourages you to make healthier food choices. A good way to get started is to stock up on a variety of healthy foods that will help you stick to your points goal.
Weight Watchers guidelines recommend eating at least five servings of fruits and vegetables each day. A serving is 1 cup for leafy greens and one-half cup for all other vegetables. When you go shopping, choose a variety of vegetables, including asparagus, broccoli, squash, broccoli, spinach, kale, collard greens and cauliflower. Grab fresh chopped vegetables for stir fries and soups. Choose a variety of fresh herbs. For example, rosemary goes well with chicken and thyme goes well with fish. Stock up on different kinds of fruits. Berries are great in cereal, oatmeal and granola. Bananas and apples are great for snacking.
Aim to eat at least two servings of milk products each day, advises the Weight Watchers guidelines. A serving size is 1 cup. Choose low-fat or fat-free dairy products. Choose fat-free plain Greek yogurt, eggs, egg whites or egg substitutes, reduced fat flavored yogurt, fat-free cottage cheese, low-fat string cheese, reduced-fat cream cheese and low-fat shredded cheese. Grab crumbled feta or Parmesan to add to salads and pasta dishes. Pick up some low-fat or fat-free milk.
Meat, Poultry and Fish
Choose meats low in fat. Buy skinless chicken breasts, turkey breasts or chicken thighs. These go well with steamed, roasted or grilled vegetables. Make healthier burgers, meatloaf, sloppy Joe, tacos and other ground meat dishes with 98 percent lean ground beef and 93 percent fat-free ground turkey. Choose lean pork chop or pork loin for variety. Pick up fatty fish, such as salmon, flounder, tuna, black cod and rainbow trout. Grab some lean deli meats for convenience and some shellfish such as shrimp.
Fill your pantry with whole-wheat pasta, brown rice, quinoa, light English muffins and old-fashioned oatmeal. Grab a variety of beans and legumes, canned or dry, such as chickpeas, black beans, kidney, Lima and red. Select snacks like sugar-free gelatin, fat-free salsa, canned unsweetened fruit and air-popped popcorn. Other items include marinara sauce, canned vegetables without added salt, whole-wheat tortillas, reduced-calorie bread, canned tomato sauce and low-sodium vegetable broth.