Points Foods for Weight Watchers
Weight Watchers is a weight-loss program that operates on a points system, assigning point values to food based on certain nutritional data. While the specific formula for the calculation is a patented secret, there are a number of websites that use very close approximations, allowing you to calculate the point value for these foods. Many Weight Watchers users have compiled lists of food points and published them as well.
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Using the Formula
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One formula that can help approximate points is p=(c/50)+(f/12)-(min{r,4}/5). In this formula, p = points, c = calories, f = fat grams, r = dietary fiber grams. The min portion of the formula means use whichever is lower--the actual dietary fiber grams number of the food item or the number 4. Using this formula, you can approximate the points value for any food item.
Foods with 0 Points Per Single Serving
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Raw vegetables: baby carrots, Brussels sprouts, celery, cauliflower, carrots, cabbage, broccoli, lettuce, cucumbers, radishes, zucchini, summer squash, watercress, tomatoes.
Cooked and drained vegetables: artichokes, beans (snap or green), snow and sugar snap peas,
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Vegetables with 1 Point Per Point
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Vegetables: Boiled, cooked or baked spaghetti squash, boiled pumpkin, potatoes boiled with skins on, raw leeks, parsnips, water chestnuts and corn on the cob up to 4 ounces.
Fruits with 1 Point Per Serving
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Fruits: Raw pineapple, pears, papayas, oranges, nectarines, kiwi, raw sour red cherries, apples without skins, 1 cup unsweetened applesauce, 1 cup berries (blueberries, blackberries, strawberries, cranberries, raspberries), 1 cup cantaloupe, grapefruit, grapes, honeydew melon, watermelon.
Other 1 Point Foods
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Juices per 1/2 cup: prune, pineapple, orange, grapefruit and apple.
Meats: 1 slice bacon, skinless chicken drumstick, 3 egg whites, 1 fat-free hot dog, 2 ounces smoked whitefish.
Dairy: 1 tbsp regular cream cheese, 2 tbsp light cream cheese, 1/3 cup fat-free ricotta cheese, 1 slice fat-free cheese, Jello sugar-free pudding cup, Light-n-Fit Dannon yogurt.
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