Hi All,

With the Flex plan, I understand how many points I can eat and that I get 35 extra a week. I went to the WW center and picked up the food companion books, point calculator etc. but was unable to stay for this meeting. I would like to get started on it.

With the Flex plan are you supposed to eat so many veggies a day? And if so what counts as a serving? Also are you supposed to get in so much dairy? And again what is a serving? And any fruit requirements?
And are veggies (non starchy) free foods?

Thanks so much!

Hi 1Fit, congrats on taking the first step towards a healthier you! To answer your questions....

Fruit and Veggie guideline is 5 servings per day, dairy is 3 servings per day.

Most non-starchy veg is "free" (0 points) -- everything pretty much except potatoes, squashes, corn, peas.

Here are some serving guidelines:

Vegetable
1 cup of raw leafy vegetables
1/2 cup of other vegetables, cooked or chopped raw
1/2 cup of vegetable juice
(Some diets put raw leafy vegetables into a "free use" category - eat as much as you want of leaf lettuce, celery, radishes)

Fruit
1 medium apple, banana, orange
1 cup berries, cubed melon
1/2 cup of chopped, cooked, or canned fruit
1/2 cup of fruit juice

Milk, Yogurt, and Cheese
1 cup milk
1 cup yogurt (artificially sweetened)
3/4 cup plain yogurt
1/4 cup cottage cheese or ricotta
1 ounce cheese

Thanks so much!

On the fruit and veggies ..could you eat say all veggies and no fruit that day or do they recommend a mix?

Also are there suggested guidelines for exercise?

And lastly water..would that be the 6 - 8oz glasses?


Thank you so much for your help!

I believe they generally recommend a mix overall, but it doesn't have to be an even mix every single day.

The water is the six 8 oz glasses.

The exercise pamphlet is week 2. So you'll get that shortly! Basically, move a little more than you're used to, if you're ready to get going.

Also, a lot of things you asked can be answered by reading the week 1 booklet. It helps with servings of vegetables, etc. I would also encourage you to pay attention to the 8 healthy guidelines (also in the week 1 booklet) and try to focus on those every day!