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Weight Watcher Calculator Instructions
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Daily Good Health Guidelines
1. Eat at least five servings of vegetables and fruits each day, 9 if you weigh over 350 pounds.
2. Choose whole-grain foods, such as brown rice and oats, whenever possible.
3. Include two servings of milk products – low fat (1%) or fat-free. Older than 50/ teenager/ nursing mom / over 250 pounds have 3 servings.
4. Have 2 teaspoons of healthy oils (olive oil, canola, sunflower, safflower or flaxseed) each day.
5. Get enough protein by choosing at least a serving or two of lean meats, skinless poultry, fish, beans, soy products, and lentils.
6. Limit added sugar and alcohol.
7. Drink at least 6 8-ounce glasses of liquid a day. Water is the best choice.
8. Take a multiple vitamin-mineral supplement each day.
1. Fruits, vegetables and leafy greens
1 cup leafy greens
1/2 cup for all other vegetables and fruits.
2. Whole grains
Use the nutrition label to determine the serving size of packaged whole grain foods.
1 cup of milk or yogurt or 1 1/2 ounces of many cheeses
4. Healthy oils
5. Lean meat and fish
3 to 4 ounces
6. Water Six 8-ounce glasses of water
Power FoodsPower Foods list thanks to Mickee7!
Fruits Included: All fresh, frozen or canned fruits without added sugar (unsweetened) — whether or not it has PointsPlus values per serving
Not included: Dried fruit, fruit juices
Boysenberries, fresh or frozen,
Fruit cocktail, canned, unsweetened
Mandarin orange (tangerine)
Tangerine (Mandarin orange)
Included: Most fresh, frozen, or canned without added sugar or oil — whether or not it has PointsPlus values per serving; potatoes — white, red, sweet
Not included: Juices, vegetables prepared with ingredients that are not
Weight Watchers Power Foods (for example, corn in butter sauce, dried tomatoes packed in oil); avocados; French fries; olives; plantains; sweet pickles
Artichoke hearts, cooked
Asparagus, cooked or uncooked
Beans, refried, fat-free, canned
Bok choy, uncooked
Broccoli, cooked or uncooked
Brussels sprouts, cooked
Cabbage, all varieties, cooked
Chard, Swiss, cooked
Collards, cooked or uncooked
Corn on the cob
Dandelion greens, cooked or uncooked
Edamame, in pods
Eggplant, cooked or uncooked
Giardeniera (vegetable medley, without
olives, packed in vinegar)
Jerusalem artichokes (sunchokes)
Lettuce, any type
Okra, cooked or uncooked
Pepper, any type
Potatoes O’Brien, frozen
Potatoes, new, cooked
Potatoes, white or red
Rhubarb, cooked or uncooked
Rutabaga, cooked or uncooked
Sauce, tomato, canned
Spinach, cooked or uncooked
Stir-fried vegetables, without sauce
Taro leaves, cooked
Tomato puree, canned
Turnips, cooked or uncooked
Hominy, cooked or canned, whole
Kasha (buckwheat groats)
Urad dal (split matpe beans without skin)
Wheat berries, cooked
Non-Fat Dairy and Dairy Substitutes Items marked- l -count toward your dairy servings.
Cappuccino made with fat-free milk l
cottage, fat-free l
hard or semisoft, fat-free l
ricotta, fat-free l
Cream, sour, fat-free
made with fat-free milk l
soy, calcium-fortified, unflavored l
cheese, hard or semisoft, fat-free
milk, calcium-fortified, plain l
fat free, plain l
light, artificially sweetened l
Not included: Canned fish or shellfish packed in oil; meats or fish with breading or added fat; Processed meats, such as hot dogs
Beans, refried, fat-free, canned
Bison, lean, all visible fat trimmed, cooked
Buffalo, water, trimmed, cooked or raw
Caviar (fish roe), any type
Cornish hen, cooked, without skin
Elk, cooked or raw
Peas, black-eyed (cowpeas), cooked
Tripe, beef, cooked
Tuna, grilled, frozen
Vegetarian burger, frozen, fat free
Bouillon (any type except court)
Bread, reduced-calorie, any type
Broth, any type
Chicory (curly endive)
Muffin, English, light
Pico de gallo
Roll, hamburger or hotdog
Tempeh (fermented soybean cake)