DOWNLOAD PDF WEIGHT WATCHERS ZERO POINTS PLUS FOOD LIST

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Brooke Turner
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1 Chapter 1 : Weight Watchers Freestyle Zero Point Foods Printable List - Everyday Shortcuts Weight WatchersÂ Freestyle Zero PointÂ Food List now includes things like lean proteins, eggs, beans, lentils, tofu, nonfat plain yogurt, and all your favorite veggies and fruit. Please note: This is the expected list for the new plan coming out in December and already out in the UK under the name Flex Plan. Weight Watchers Points Index PointsPlus Weight Watchers is definitely a constant reminder to those too careless about their body, to buck up and see the sunshine. I mean it when I say that Weight Watchers is a program which has been adored read worshipped by people for more than 4 decades now. It has definitely been successful in helping millions of people out of their stupor and led them to start believing in themselves once again. With the advent of, Weight Watchers has unveiled yet another change in their program PointsPlus, which I am sure, would do good to those who follow it. And, the best part is, this time they have made changes according to the valuable suggestions of their members, which they have been collecting for a whole year. It has been now known that PointsPlus program has been widely successful among members and has been beneficial in more ways than one. Therefore, perfecting the same idea was what members were expecting in the latest program. PointsPlus seems to be more flexible and is personalized. This is a great step, as we all know that it is impossible to categorize each person and there is absolutely no chance of two people having same physical structure, mental health and medical history. Therefore, it is but obvious that to personalize the program according to each individual will work very well. Also, the online tools or E-Tools free for lifetime members have been enhanced so that members can have easy access to healthy recipes, diet charts and plans, add their views in the comments column, even make changes to the already uploaded recipes and receive help to plan their long-term weight loss goals. For people starting with the Weight Watchers PointsPlus this year, they have put down some very interesting and easy getting started tools. Obviously, with increase in facilities, it is expected that the prices of membership would also increase. All in all, the new PointsPlus is working quite well with the members and we just hope it continues to help people manage and maintain their food habits and live healthier lives. Weight Watchers PointsPlus Weight Watchers came up with their new approach in the late, known as the PointsPlus system to keep up with the ever-changing trends of food consumption and lifestyle. Again, with the growth in the fields of science and technology, it is obvious that one must constantly re-invent himself. Weight Watchers has proved to be doing just that. Therefore, it would be worthwhile taking a tour of what exactly was this new system and how much different has it been from the previous approach. Weight Watchers approach was calorie based previously where the calculation considered calories, fiber grams and fat, keeping in mind the age, weight, height and activity level of a person. But in the PointsPlus approach, the content of the food has been kept in mind, along with the protein content, carbohydrates, fat grams and fiber. Nutritional value of the food is considered more important and thus the points have been planned accordingly. You get 49 weekly PointsPlus values to use in any way that you want. The person following the diet still needs to consume limited points on a daily basis as before, however, the points for food items have changed. They have also increased the "zero points foods". Since, people were going for foods with low points rather than healthy foods, things like whole grains, most fruits and vegetables were given zero points in this new approach. In this new system, there are no half PointsPlus values. The new daily PointsPlus target is 29, which is higher than the previous system. Activity PointsPlus values can be exchanged with food PointsPlus values. These activity PointsPlus values can be used by you throughout the week or you can use them on a single day. Factors like height, age, sex and the level of physical activity are also taken into account for calculating the daily PointsPlus target. The PointsPlus calculation is even different for nursing mothers who are following the Weight Watchers program. For people who were already members of the old points system, it was difficult to bring them on to the new system. Adjusting to the new way was difficult, as the new points range was higher and entirely different. The members had to either call or contact Weight Watchers for finding the new points or follow the new formulas that were available only to the members. There are two formulas: However, there is another one which is used in case one needs points for foods along with alcohol; PointsPlus: The formulas given above are not the accurate PointsPlus formulas. A Page 1

2 member is the only one entitled to get accurate formulas and detailed information about the program. One either has to buy the entire book set of Weight Watchers PointsPlus program, make an appointment or take an online subscription or purchase a Weight Watchers points calculator from the market. Page 2

3 Chapter 2 : Weight Watchers Points List This year Weight Watchers launched a new program called Freestyle that has over food items at zero point. It used to be just fruits and veggies at zero points but now you have the option of chicken, fish, eggs and more. She also specializes in non-diet weight management and wellness lifestyle coaching. Previously, Watson was a copywriter and brand strategist for large clients in health care and technology. Fruits and most vegetables have 0 points on the Weight Watchers diet. The program uses a points system to help you make healthy food choices and control calories for weight loss, which still allows you to eat what you like. Weight Watchers is continually updating their diet based on the latest scientific research, and in December, the plan changed from PointsPlus to SmartPoints based on the most current data for safe, healthy weight loss. Consult your doctor before making any changes to your diet. Video of the Day SmartPoints versus PointsPlus The Weight Watchers PointsPlus system includes protein and fiber to calculate points, while SmartPoints includes calories, protein, saturated fat and sugars to calculate points. The protein content of a food lowers the number, and sugar and saturated fat increase the number. The goal of the new SmartPoints plan is to help dieters eat more lean protein, fruits and vegetables and less sugar and saturated fat. Weight Watchers notes that protein and fiber help make you feel full longer, which is one of the reasons for the focus in both PointsPlus and SmartPoints. So no-point selections include apples, bananas, oranges, melon and berries, along with non-starchy vegetables such as broccoli, lettuce, cauliflower, carrots, celery, green beans, asparagus and Brussels sprouts. Black coffee and tea, sugar-free drinks and diet soda are also 0 point foods on the Weight Watchers SmartPoints plan. Fat-free broth, sugar-free gelatin and sugar-free frozen flavored-water also have 0 points. Both fresh and dried herbs and spices are also free, including garlic, rosemary, basil, cinnamon and five spice powder. Other free food flavorings include vinegar, soy sauce and lemon and lime juice. Serving size does not matter; you can eat as much of these foods as you want, and the point value remains 0. Weight Watchers Points for Starchy Foods Starchy foods, such as bread, grains, pasta, cereal, potatoes, peas and beans, are a little higher in calories than fruits and vegetables and have varying point values, depending on the item. For example, one slice of bread, whether white or whole wheat, has 2 points, while 1 cup of cooked regular or whole-wheat pasta has 5 points. One cup of cooked oatmeal has 5 points, the same serving of ready-to-eat whole-grain cereal has 4 points, and 1 cup of cereal sweetened with sugar substitute has 3 points. Starchy vegetables, such as potatoes, peas and corn, are not free like other vegetables on the Weight Watchers plan. Two tablespoons of hummus has 2 points. Weight Watchers Points for Protein As you might guess, lean sources of protein are low in points on the Weight Watchers plan. For example, a 3-ounce portion of chicken breast has 2 points, and 3 ounces of sirloin or lean pork has 3 points. Fish is even lower in points, with 3 ounces of plain shrimp, lobster, tuna steak or tilapia with 1 point each. A can of water-packed tuna is also 1 point. Oil-rich fish, including salmon and herring, are 4 points per 3-ounce serving. Meats higher in calories and saturated fat have higher point values. A 3-ounce New York steak has 5 points, a 3-ounce bratwurst has 9 points, and one beef or pork hot dog has 6 points. Regular bacon also has a higher point value, with 5 points for three slices, versus 3 points in the same serving of turkey bacon. Weight Watchers Points for Fats Fats are a concentrated source of calories and have higher Weight Watcher point values than some of the other food options. For example, 1 tablespoon of canola oil has 4 points, while a teaspoon of extra virgin olive oil has 1 point. A tablespoon of regular mayonnaise also contains 3 points, while the same serving size of a reduced-fat version contains 2 points. Although they both contain the same calories, 1 tablespoon of butter is worth 5 points, while the same serving of margarine is 4 points. The point difference is because of the saturated fat in butter. A tablespoon of lard or shortening also has 5 points. One cup of nonfat milk has 3 points, while the same serving of whole milk has 7 points. Yogurt is a good source of calcium and protein, too. To save points, go for nonfat plain Greek yogurt, which has 3 points per cup, versus 5 points in the same serving of regular nonfat yogurt. Greek yogurt is higher in protein than regular yogurt, which explains the difference in points. If you enjoy cheese, you may want to consider the low-fat version when following Weight Watchers, which has 1 point per ounce, versus 4 points in the same serving of the full-fat version. For non-milk drinkers, consider Page 3

4 soy or almond milk. A cup of soy milk, whether fat-free or regular, has 3 points, while the same serving of unsweetened almond milk has 1 point. Weight Watchers Points for Fast Food What makes Weight Watchers so accessible is that you can eat anything on the program, although, if you like fast food, it may cost you all your points for one meal. A small fast food hamburger has 7 points, while a large burger has 13 points. A regular cheeseburger has 12 points, and a serving of french fries ranges from 7 points to 11 points. A six-piece serving of chicken nuggets has 9 points, while a fried chicken breast with the bone has 11 points. If you like pizza, a slice of cheese from a inch pie with a thin crust has 8 points, and pepperoni has 9 points. Tacos make lower point options for the Weight Watchers dieter, with 4 points in a soft-shell taco and 5 in a hard-shell taco. Weight Watchers Points for Sweet Treats Like fast food, sweet treats are also allowed on the program, but it will cost you. One cookie, whether chocolate chip, oatmeal or sugar, has 3 points. A fun-size chocolate bar has 4 points, while the full version has 12 points. Apple pie is also high in points, with 12 points per slice. And a piece of iced cake, with 23 points, may cost you most of your daily points. Page 4

5 Chapter 3 : Complete Weight Watchers Freestyle Zero Points Food List - Balancing Today Zero Points Plus Foods List Use the links below to go to the food category you want or scroll through the entire page to see all the Weight Watchers 0 point foods. When applicable, serving size is noted. Snack Girl has had a free subscription to Weight Watchers for a couple of months now, and she is ready to tell her story Make Eating Well Fun and Easy! Subscribe First 20 Comments: It is far more challenging to use not user friendly before I could look at a label and know very quickly what the pt value was ie. I wish I could switch back online to the old point system. They sent me this cute little calculator to figure out the Points - do you have one? You have to type in calories, fat, protein, and fiber. I think its a matter of figuring out your shopping list in advance so you are not trying to guess points on labels at the store and well, not eating a ton of pre-packaged foods to begin with - which the new program is designed to wean people off from. I know most of the people in my meetings have been loose weight much more consistently in the last few months as well, which is great. I kept it off, mostly, but over the holidays got to the point at which I either have to watch what I eat or buy new pants. So I decided to do WW again just for 3 months or so, to remind myself again how much I should eat. It does seem to encourage choosing healthy foods much more than the old version, which is great. April on January 14, juliette I have to jump in here. They are encouraging their members to eat fruit, veggies, BUTTER instead of margarine, real sugar instead of artificial sweeteners, and on and on. It really is just healthy eating accompanied by a cheering section. Danica on January 14, I just started the new program last week and I am already down 5lbs. While its not easy I do find that I question the things that I eat. My wedding is in less than 8 months and I find it to be a great motivator. They do want us to make better choices. After a couple months of doing it, I am really happy with it. It definitely pushes me toward eating more fruit!! I would love for you to post points: I started WW Points plus 3 weeks ago. I joined to loose 10 pounds but my main focus was to retrain myself to make more nutritious choices. It was really important for me to not feel deprived. I still wanted to be able to have wine, chocolate, beer, and the occassional cheeseburger and points plus lets me do that. Finally, the ability to swap points for exercise has encouraged me to exercise more too. I love to eat and this system provides me with options to continue to do that! It just takes time to develop new habits. Melanie on January 14, Melanie - Way to go! That is really amazing news - you convinced me WW Points Plus will be added to my snacks. I will announce it when I am finished reviewing the site. Your post made me decide today is the day I gained 5 pounds over the holidays and would love to get those off and any additional would be a bonus. Stephanie on January 14, I did the WW points plan 6 years ago. I lost 13 lbs and then I got pregnant with twins so had to drop it. I love for your recipes to come with the PointsPlus listed. Lourdes on January 14, Wow, this is serendipitous! I have been thinking this week about joining Weight Watchers online. This really makes me want to give in and do it so I lose 15 pounds for summer. It would be awesome if you include the points. Before, I lost 40 pounds the same 40 pounds that found me again and now I have to lose them again! I have been on the program 2 weeks, and have only lost 0. The article stated that one should "portion" and eat slowly and enjoy. My sisters who are overweight still I wear medium shirts and size 36 pants Page 5

6 Chapter 4 : Printable Weight Watchers Points Food List Complete Of Zero Foods Zilch. Zero. Nada. However you say it, fill up on these delicious recipes that are worth 0 SmartPoints. Try making these delicious meals and snacks when you are hungry but low on points. Calculator When are They not Zero As with most rules, there are always some exceptions. This list of zero point foods are no different. Here are some things to keep in mind when consuming these foods. Fruit and Veggie All fruits and vegetables should be fresh raw or cooked, frozen, or drained canned items. If they are canned they cannot have added sugar or oil. They cannot be dried fruits or vegetables. If they are dried, they are then placed in the "snack food" category and will have a points value. The reason behind this thought is that snack foods are more easily over eaten. Because of this reason, if you are eating dried fruits or dried vegetables, remember to calculate and track the points. If they are canned with added oils or sugars, they are no longer zero points. With any of the poultry or fish items, if they are dried, for instance to make jerky, then they are no longer free points. Just like with the dried fruits and veggies, being dried turns them into a snack item and therefore will require monitoring and recording of the SmartPoints value. Smoothie Rule Keep in mind that smoothies have there own rule. If the ingredients are mixed into a smoothie, then all ingredients count towards calculating the smart points value. This is because in a liquid form, you can easily consume more fruits, yogurts, etc. In the liquid form, you can pack in more calories, fats, carbs than just the foods without getting that sense of feeling full versus eating the items. Not on the List Some items that fall into the vegetable category did not make the zero point foods list. This includes potatoes and is the same as Weight Watchers previous plan. Potatoes are one of the foods that people can have a hard time with portion control. Because of the tendency to overeat these, they did not make the list. Another item that still did not get on the list are avocados. This again is the same as the prior weight loss program. Other items that you might be wondering about are nonfat milk, nonfat cottage cheese and other nonfat soft cheeses. They also are not zero points. You will have to track and record these when you have them with your meals or snacks. Zero Points Foods Summary With the list now including many new items, you might be tempted to each just those foods and never have to use your SmartPoints allowance. But doing that would not give you the well balanced and varied flavors you might be craving. So eat up these foods but be sure to add some of your favorites that have points as well. As with any good diet, make sure you are eating healthy, getting variety and using common sense when it comes to portion sizes. Page 6

7 Chapter 5 : List of Foods That Are Zero Points on Weight Watchers â Food N Service Weight Watchers points list is a well-researched structure in which points are assigned to every food item. In that way, you will get a well constructed exhaustive list of food items with their points and the best part is, you need not give up your favorite food items. Most fruits and vegetables are free foods on Weight Watchers. But what every dieter dreads is constantly feeling hungry. Consuming zero point foods -- or free foods -- throughout the day is key to staying on track and keeping hunger away. All fruits are 0 points on the SmartPoints plan, because, according to the company, participants should eat plenty of fruits and vegetables. Every kind of fresh fruit, frozen fruit and fruit canned in unsweetened juice are all counted as free foods. If a fruit has been dried, sweetened or canned in syrup, then you need to count the points. Because the effectiveness of the plan is based on foods that keep you full throughout the day without a lot of calories, when you juice fruit or use it in a smoothie, you need to count the points. Drinking is not nearly as satisfying as chewing your food, which means consuming your fruit through a straw might leave you wanting more. Most Vegetables Are 0 SmartPoints Non-starchy vegetables, such as leafy greens, carrots, tomatoes, green beans, asparagus, onions, broccoli and radishes are all 0 point foods on the SmartPoints plan. Vegetables give you a big nutrition bang for your buck, which means you get a lot of nutrients from a small number of calories. They typically have a high water and fiber content as well, which can help you feel fuller after your meal. Add extra veggies to your morning omelet or your favorite soup to make it more filling without adding any points. Starchy vegetables, such as potatoes, winter squash, peas and corn, are higher in calories and are not included on the 0 points list. These higher-calorie veggies are rich in nutrients, even though they contribute to your SmartPoints total, so they still deserve a place on your plate. You can enjoy plenty of flavorings -- referred to as flavor boosters -- that you can add to your food for 0 points. Fresh and dried herbs, salsa, vinegar, hot sauce, mustard, reduced-sodium soy sauce, capers, citrus juice or zest, pickled jalapenos and unsweetened pickles are all SmartPoints free flavor boosters. Splash roasted veggies with balsamic vinegar, add salsa to a baked potato instead of butter and sour cream, and replace mayo with vinegar for a zesty tuna salad. A few snacks, such as sugar-free gelatin and sugar-free frozen pops, are considered free foods. Sugar-free beverages are also points-free. For instance, a medium banana contains calories, and a cup of grapes has calories. Vegetables are generally lower in calories and less likely to keep you from losing weight, but you should avoid eating any food beyond the point of feeling comfortably full. In fact, some research suggests that artificially sweetened beverages actually contribute to weight gain rather than weight loss, possibly because they affect the reward center in the brain differently from natural sweeteners, which results in a craving. For optimal success with the Weight Watchers program, enjoy your free point foods to help stay satisfied, but practice moderation, and focus on eating only when you are truly hungry. Chapter 6 : List of Foods and Points in Weight Watchers theinnatdunvilla.com The Weight Watchers Freestyle Program and its associated zero points foods are designed to support you in your desire to eat better and lose weight. Remember "zero" is not the same as "free." While full of nutrition, all of these foods have calories associated with them, so eat responsibly. Chapter 7 : Weight Watchers PointsPlus Program - Everyday Shortcuts Some items that fall into the vegetable category did not make the zero point foods list. This includes potatoes (and is the same as Weight Watchers previous plan). Potatoes are one of the foods that people can have a hard time with portion control. Chapter 8 : Weight Watchers Zero Point Foods List Free Printable - Life is Sweeter By Design Page 7

8 Weight Watchers has over Zero Point foods to enjoy on the WW Freestyleâ program. Find out how they can help you lose weight. Plus, they're are much less. Chapter 9 : A List of Free Points on Weight Watchers theinnatdunvilla.com Zero-point foods on Weight Watchers include many fruits, vegetables and some condiments. Foods on the list from a natural source, such as apples or cabbage, are true zero-point foods, with a higher nutritional value than man-made foods, such as whipped topping. Page 8

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