Denise -
Points are determined by a particular food's calories, fat grams and fiber grams. In order to determine points values, you will either have to join Weight Watchers either on-line or by going to meetings or by purchasing the at home kit. You may be able to find the formula in an archived post, but I really recommend that you get the WW materials. As far as what to eat, the simple answer is that you can eat anything you want to unless you stay within your daily point range or use some flex points or activity points. But realistically, you want to get the most nutritional bang for your points and WW certainly encourages a balanced diet. In fact part of truely being on program is eating 5 servings of fruits and veggies and 2-3 servings of milk or other dairy products a day. WW also has suggestions for how many points you should spend on protein, fats, etc. So, as you can see, getting ahold of the materials will really be a benefit to your efforts.
Good luck!
Carla
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