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What foods to have on hand?

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Old 10-27-2008, 05:44 PM   #1
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Default What foods to have on hand?

I've been a faithful low carber for most of my "dieting" days. DH is trying to convince me to make the switch to WW, and I am considering it.

Being so used to the LC lifestyle, I have no idea what types of foods I should have on hand for the WW plan. (We plan to join online IF we make the switch)

LC foods include: full fat sour cream, pepperoni and summer sausage, lunch meats for snacks, chicken breasts, zucchini, eggs, etc., etc. So what about WW? What foods do you always have on hand and how many pts on average do those items count for?

Thanks!!

(PS- I'm SUPER pumped about the possibility of eating potatoes again soon!! )
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Old 10-27-2008, 07:27 PM   #2
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Okay here are my essentials:

Frigo light string cheese-one point
cut up carrots-zero
cup of strawberries-zero
cup of grapes-1 pt.
cucumbers-zero
pickles-zero
laughing cow light cheese-1pt
pretzels-2 pts per serving
sliced bell peppers-zero
almost any fruit-1 pt
plums- .5 pts
peanut butter and jelly sandwich -3 pts (1tbsp pb, 1 tbsp sugar free jelly or preserves and 2 slices nature's own light wheat bread)
light english muffin-1 pt (sugar free jelly or jam-zero or spread laughing cow light cheese for another pt)
weight watchers snack cakes-1pt
ww candies-1pt per piece
Ken's light ceasar dressing- 1pt per tbsp
deli ham-2pts for 2 oz
reduced fat shredded cheese- 1/4 c for 2 pts
medium cooked red potato-1pt
smart balance light margarine-1 pt for 1 tbsp
light sr cream-.5 for 1 tbsp
put the last four ingredients together with broccoli or spinach for a delicious stuffed potato for only 4.5 pts...mmmm

I hope this helps some.
-Phil
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Old 10-29-2008, 01:58 PM   #3
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I also keep
low fat/low carg torilla sm (50 cal) 0 pt, large 1pt
egg beaters 1pt
ff or low fat mayo
mustard 0 pt
frozen mixed veggies
corn torillas 1pt, make great chips and works in casoroles
shrimp, white fish fillets etc. usually 1 pt per serving
baking potato--to slice and make into baked french fries 1/3 potato 3pt
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Old 11-01-2008, 01:33 PM   #4
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I have to tell you that for the year prior to starting WW I did a diet similar to yours. After starting WW I realized just how much fat I was taking in and I think that it's the reason I couldn't get it to work for me. I found it very limiting also. Now I can eat anything (but choose not to, I'm learning how to eat well for the first time in my life) as long as it's portion controlled. I don't feel deprived of anything! I love that I can have potaotes!

I buy the things mentioned above, lots of fresh and frozen fruits and vegetables and also occasionally buy things like:

WW yogurt-1 pt.
Yoplait yogurt-2pts
Skim Milk
Sunchips-3 pt.
Veggie chips-3 pt
Boca burgers- 1-2 pts.
Morning star sausage patties- 2 pts
they also make bacon and sausage links
Morning star meat crumbles (use in place of ground beef)
Progresso light soups-0 pt.
Sugar free hot chocloate-1 pt
sugar free fat free pudding mix
Fiber 1 bars-2-3 pts.
Talapia fish, 4 oz-2 pts
Fiber 1 cereal-depends on which one
whole wheat or whole grain saltines-1 pt. for 5
fat free cottage cheese
Rice cakes-1 pt ea. for the large
Goldfish-3 pts for 55
turkey lunchmeat-1 pt. for 6 slices
Sara Lee 45 calorie bread-1 pt. for 2 slices
whole wheat pancake mix
sugar free syrup
splenda
brown rice
whole wheat stuffing mix
eggs-2 pts. for a whole egg
or 3 egg whites-1 pt.
V-8-1 pt.
Fat free gravy-0 pts. (for the baked potatoes)
Fat free cottage cheese (best mixed with some fruit, it's not the best tasting)
Cooking spray and I can't Believe it's Not Butter spray-Beware, after 5 squirts it racks up points, as do any 0 point items. In other words 5- 0 pt. items = 1 pt.
I also bought extra measuring cups and spoons since mine are being used so much now. I measure and weigh everything. A digital food scale is helpful too.

Good Luck and let us know how you do!
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Old 11-02-2008, 07:16 PM   #5
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So true Dolly,

When I started I called myself the queen of one point snacks. Now I find that I choose to eat veggies and fruit over processed snacks...so much so that I ended up tossing ww snack cakes because they got moldy in my cabinet. It is amazing how 10 months of ww has taught me how to eat!!!!
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Old 11-02-2008, 09:20 PM   #6
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WW ONE POINT FOOD LIST

FRUIT
Apple, dried, 1/4 cup (3/4 oz.)
Apple, fresh, 1 (4oz)
Apples, crab, 2 oz or 1/2 cup
Apples, mountain, 3 (2" x 1 7/8")
Applesauce, unsweetened, 1 cup (8 oz)
Apricots, 6 dried halves (3/4 oz)
Apricots, fresh, 3 (4 oz)
Blackberries, 1 cup (5 oz)
Blueberries, 1 cup (5 oz)
Boysenberries, 1 cup (5 oz)
Breadfruit, uncooked, 1/3 cup (3 oz)
Cantaloupe, 1/4 melon (8 oz) or 1 cup (5 1/2 oz)
Cherries, fresh, 1 cup (5 1/2 oz)
Cranberries, fresh, 1 cup (4 oz)
Currants, fresh, 1 cup (4 oz)
Dates, fresh, 2 (3/4 oz)
Elderberries, 1 cup (5 oz)
Fig, dried, 1 (3/4 oz)
Fig, fresh, 1 (2 oz)
Gooseberries, 1 cup (5 oz)
Grapefruit sections, 1 cup (9 oz)
Grapes, 1 cup, 20 small, or 12 large
Green papaya, 1 cup
Guava, 1 (4 oz) or 1/3 cup pulp
Honeydew melon, 1/8 (6 oz) or 1 cup
Kiwi fruit, 1 (4 oz)
Kumquats, 10 small or 5 medium (3 oz)
Mandarin orange, fresh, 1 (6 oz)
Melon balls, 1 cup (6 oz)
Mulberries, 1 cup (4 oz)
Nectarine, 1 (4 oz)
Orange sections, 1 cup (6 oz)
Orange, 1 (5 oz)
Papaya, 1/2 (8 oz) or 1 cup (5 oz)
Passion fruit, 3 (3 oz)
Peach, fresh, 1 (6 oz)
Pear, fresh, 1 (5 oz)
Plums, 2 (4 oz)
Prickly pear (cactus pear), 1 (5 oz)
Prunes, 2 (3/4 oz)
Raspberries, 1 cup (4 oz)
Strawberries, fresh or frozen (unsweetened), 1 cup
Tangelo, 1 (7 oz)
Tangerine, 1 (6 oz)
Watermelon, 2" slice or 1 cup (5 1/2 oz)
Breads
Bread, high fiber (3 grams or more dietary fiber per slice),
1 slice (1 oz)
Breadsticks, 2 long or 4 short
Cocktail (party-style) bread, any type, 2 slices (3/4 oz)
Crisp breads, 3/4 oz
Flat breads, 3/4 oz
Matzo farfel, 1/4 cup (1/2 oz)
Melba toast, all varieties, 6 rounds or 4 slices (3/4 oz)
Oyster crackers, 20 (1/2 oz)
Pita, any type, 1 small or 1/2 large (1 oz)
Reduced-calorie, any type , 2 slices (1 1/2 oz)
Rice cakes, any type, 2 (3/4 oz) or 6 mini
Sauces & Soups
SAUCES
Barbecue sauce, 1/4 cup
Chili sauce, green, 1/4 cup
Chili sauce, red, 1/4 cup
Cocktail sauce , 1/4 cup
Duck Sauce , 1 Tbsp
Gravy, beef, chicken, or turkey, canned, 1/4 cup
Pizza sauce, 1/4 cup (2 oz)
Spaghetti sauce, bottled, any type, reduced-fat,
1/2 cup (4 1/2 oz)
Spanish sauce, 1/2 cup
Teriyaki sauce , 1/4 cup

SOUPS
Chicken noodle soup, canned, 1 cup
Chicken soup, without matzo balls, 1 cup
Egg drop soup, 1 cup
Protein Sources
Anchovies, 6 (3/4 oz) or 1 tsp. Paste
Bacon, 1 slice crisp
Beans, dry 1/3 cup or 2 1/2 oz cooked or 3/4 oz uncooked
Bison/Buffalo meat, 1 oz.
Cheese, 1 fat free slice
Cheese, cottage, 1%,2%,or nonfat, 1/3 cup (2 3/4 oz)
Cheese, hard 3 Tbsp. Shredded, 2 Tbsp. Grated or 3/4 oz
Cheese, Neufchatel, 1 Tbsp (1/2 oz)
Cheese, nonfat, hard or semisoft, 1 slice, 1 (1") cube, 3 Tbsp
Shredded, 2 Tbsp grated, or 3/4 oz
Cheese, pot, 1/3 cup
Cheese, ricotta, nonfat, 1/3 cup
Cheese, soy, nonfat, 1 slice, 1 (1") cube, 3 Tbsp shredded,
2 Tbsp grated, or 3/4 oz
Chicken drumstick, cooked, without skin (with bone), 1 (1 1/2 oz)
Chicken roll luncheon meat, 1 slice (1 oz)
Chickpeas, dry, 1/3 cup or 2 1/2 oz cooked or 3/4 oz uncooked
Clams, cooked, 1/2 cup (2 oz)
Crabmeat, cooked, 1/2 cup (2 oz)
Crayfish, cooked, 1/2 cup (2 oz)
Egg substitute, fat-free, 1/4 cup
Egg whites, 3
Fat-free luncheon meat, 6 slices
Fish, fresh, flaked, 1/2 cup
Frankfurter, beef, pork or turkey, fat free, 1
Gefilte fish, 1 piece (1 1/2 oz)
Goose, wild, cooked, 1 oz
Lentils, dry, 1/3 cup or 2 1/2 oz cooked or 3/4 oz uncooked
Lobster meat, cooked 1/2 cup (2 oz)
Luncheon meat, lean (less than 2 grams fat per oz), 1 slice or 1 oz
Mussels, cooked, 1/2 cup (2 oz)
Oysters, cooked, 1/2 cup (2 oz)
Peas, dry, black-eyed, 1/3 cup or 2 1/2 oz cooked or 3/4 oz uncooked
Peas, dry, split, 1/3 cup or 2 1/2 oz cooked or 3/4 oz uncooked
Pheasant, cooked, 1 oz
Quail, cooked, 1 oz
Salmon, smoked, 1 oz
Sashimi, 4 pieces (except salmon or mackerel)
Scallops, cooked, 1/2 cup (2 oz)
Shrimp, cooked, 1/2 cup (2 oz)
Smelt, cooked, 1 oz
Soybeans, dry, 1/3 cup or 2 1/2 oz cooked or
3/4 oz uncooked
Squab, cooked, 1 oz
Sweetbreads, cooked, 1 oz
Tempeh (fermented soybean cake), 1/4 cup (1 oz)
Textured vegetable protein, 1/3 cup (3/4 oz dry)
Tripe, cooked, 1 oz
Turkey roll, 1 slice (1 oz)
Vegetarian breakfast patty (sausage-type), 1 (1 oz)
Venison, cooked, 1 oz
Whitefish, smoked, 2 oz
Cereals
Cereal, cold, bran flakes, 1 cup
Cereal, cold, high fiber (10g or more fiber per 1/2 cup)
Cereal, cold, puffed, 1 1/2 cups
Cereal, cold, shredded wheat, 1 biscuit
Quaker Corn Bran, 3/4 cup
Spreads & Condiments
Almond butter, 1 tsp
Butter, regular or whipped, 1 tsp
Chutney, 1 Tbsp
Cream cheese, light or whipped, 2 Tbsp (1 oz)
Cream cheese, nonfat, 4 Tbsp (2 oz)
Cream cheese, regular, 1 Tbsp (1/2 oz)
Fruit butter, any type, 1 Tbsp
Jam , jelly or preserves, 1 Tbsp
Ketchup, 1/4 cup
Margarine , fat-free, 4 Tbsp
Margarine, reduced-calorie (tub), 2 tsp
Margarine, reduced-calorie (stick), 1 1/2 tsp
Margarine, regular, 1 tsp
Margarine, squeeze, 1 tsp
Mayonnaise, fat-free, 4 Tbsp
Mayonnaise, reduced-calorie, 2 tsp
Mayonnaise, regular, commercial and homemade, 1 tsp
Olives, 10 small or 6 large (1 oz)
Peanut butter, 1 tsp
Pickles, sweet, 2 large
Salad dressing, fat-free (except Italian), 2 Tbsp
Salad dressing, reduced-calorie, Italian, 2 Tbsp
Sour cream, light, 3 Tbsp
Sour cream, nonfat, 1/4 cup
Sour cream, regular, 1 Tbsp
Spreadable fruit, 1 1/2 Tbsp
Sweet and sour sauce, 2 Tbsp
Prepared Foods
Beans, 1/2 cup fat free refried
Beets, pickled, 1/2 cup
Onion soup mix, 1 cup prepared or 1/2 envelope
Poi, 1/3 cup cooked (3 oz)
Potato flaked (instant mashed potatoes), 1/3 cup (3/4 oz)
Uncooked
Potato pancake, frozen, 1 (2 oz)
Potatoes O'Brien, frozen prepared w/o fat) 1 cup (4 1/4 oz)
Potatoes, hash-brown, frozen (no fat added), 4 oz
Sushi, maki (vegetables and rice rolled in seaweed) 4 pcs.
Yogurt and cucumber salad, 1/4 cup
Starchy Vegetables
Chestnuts, 6 small (2 oz)
Corn on the cob, 1 small ear(5") or 4 oz
Corn, baby (ears), 1 cup
Parsnips, cooked or uncooked, 1 cup or 6 oz
Peas, green, cooked or uncooked, 1 cup or 6 oz
Squash, winter, 1 cup or 7 oz cooked
Water chestnuts, 1 cup (4 1/2 oz)
Beverages
Apple juice or cider, 1/2 cup (4 fl. oz)
Beer, nonalcoholic, 1 can or bottle (12 fl. oz)
Cappuccino, 5 oz
Clam-tomato juice, 1 cup (8 fl. oz)
Cocoa, hot; instant, fat-free, 6 fl. oz
Cocoa, hot, instant, no sugar added, 6 fl. oz
Cranberry juice cocktail, low-calorie, 1 cup (8fl. oz)
Cranberry juice cocktail, regular, 1/2 cup (4 fl oz)
Fruit juice, combined, any type, 1/2 cup (4 fl oz)
Grape juice, carbonated or noncarbonated, 1/2 cup (4 fl oz)
Grapefruit juice, any type, 1/2 cup (4 fl oz)
Hot chocolate, 1 cup fat free
Nectar, any type, 1/2 cup (4 fl oz)
Orange-grapefruit juice, 1/2 cup (4 fl oz)
Orange juice, any type, 1/2 cup (4 fl oz)
Pineapple juice , 1/2 cup (4 fl oz)
Prune juice, 1/2 cup (4 fl oz)
Tangerine juice, 1/2 cup (4 fl oz)
Wine, light, low-alcohol, or nonalcoholic, 1 small glass
Or 1/2 cup (4 fl oz)
Snacks
Crackers, 7 fat-free crackers (3/4 oz)
Popcorn, light, microwave-popped, 3 cups
Popcorn, plain, hot-air popped, 3 cups
Pretzel sticks, 23
Pretzel twists , 8 small
Seeds, pumpkin or sunflower, 1 Tbsp
Sweet Stuff
Biscotti, 3 sm. (1 regular) fat free
Candied fruit, any type, including citron, pineapple,
And gingerroot, 1 Tbsp or 1/2 oz
Cookies, gingersnap, 2 (1/2 oz)
Cream, whipped, 1/4 cup (1 oz)
Fortune cookie, 1
Fructose, 1 Tbsp
Fruit juice bar, frozen, 1
Fruit juice bar, no sugar added, frozen, 2
Fruit pop, frozen, 1 bar (1 3/4 fl oz)
Honey, 1 Tbsp
Ice cream cone, plain or sugar, 1 small
Ladyfingers, store-brought, 1 large or 2 small (1/2 oz)
Lollipop, 1 (2 1/4" diameter)
Marshmallows, 2 medium (1/2 oz)
Molasses, light or blackstrap, 1 Tbsp
Sugar, any type, 1 Tbsp
Syrup, low-calorie, 2 tbsp
Syrup, regular, any type, 1 Tbsp
Topping, fudge, regular or fat-free, 1 Tbsp
Topping, pineapple or strawberry, 1 tbsp
Topping, whipped, dairy or nondairy, 1/4 cup (1/2 oz)
Weight Watchers chocolate mousse bar, 1
Miscellaneous
Bran, all varieties 1/3 cup (3/4 oz uncooked)
Breadcrumbs, dried, 3 Tbsp (3/4 oz)
Cornmeal mix, self-rising, 2 Tbsp (3/4 oz)
Cornmeal, uncooked, 2 Tbsp (1/2 oz)
Cream, light (coffee/table cream), 2 Tbsp. (1 fl oz)
Creamer, nondairy, 1 Tbsp powder
Creamer, nondairy, 2 Tbsp liquid (1 fl oz)
Creamer, nonfat, flavored, 2 Tbsp liquid (1 fl oz)
Flour, any type, 3 Tbsp (3/4 oz)
Half and half, 2 Tbsp (1 fl oz)
Vegetable oil, 1 tsp
Vegetable shortening, 1 tsp
Wheat germ, 3 Tbsp (3/4 oz)
Wonton skins (wrappers, 5 skins (3"x3" squares )
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Old 11-03-2008, 05:35 PM   #7
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wow, that is a great list Arlene!! I think I'll print that. Thank you!

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Old 11-03-2008, 05:52 PM   #8
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Oh wow, what a great list! I'm going to print that out too, to have handy on the fridge and make additions to my grocery list.

I'm a former South Beacher myself. I didn't have much success with South Beach, mainly due to my problems with portion control and the fact that I can't have dairy and that was hard with SB. I'm so incredibly glad I made the switch to Weight Watchers, the only thing I regret is that I didn't do it years ago!
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Old 11-13-2008, 09:56 PM   #9
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Thanks for the list! I also make a double batch of the WW soup, and keep it on hand.
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Old 11-14-2008, 08:41 AM   #10
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What a great aid to finding 1 point foods thank you so much for posting this I have saved it and will print it off DH will be impressed with that as well.
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Old 11-22-2008, 04:22 PM   #11
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Great thread, thank you!
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Old 01-27-2009, 09:52 AM   #12
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Well I work at a bank part time so it means im here for a majority of the day. I leave the house at 7:30 and I don't get home until 5:00.

So the night before I'll sit down and plan my lunch and snacks for work.

I always bring a yogurt,banana,my sandwhich or whatever I'm eating for lunch,stawberries,a ww string cheese,and an apple just incase! I try to snack on healthy stuff all day.

In the house I try to keep WW ice cream, I only have it once a week IF THAT,but it helps around that time of the month!
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Old 01-27-2009, 06:43 PM   #13
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you eat what you want just count the points. of course choose healthier options but if you want to splurg that what the extra 35 points are for. My daughter and I love ww
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