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!! :carrot: (PS- I'm SUPER pumped about the possibility of eating potatoes again soon!! ;) ) |
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 |
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 |
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! |
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!!!! |
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 ) |
wow, that is a great list Arlene!! I think I'll print that. Thank you!
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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. :D
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! ;) |
Thanks for the list! I also make a double batch of the WW soup, and keep it on hand.
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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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Great thread, thank you!
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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! :carrot: |
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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