The PointsPlus plan along with the Good Health Guidelines and the Power Food list all make it very easy for you to eat healthy on the Weight Watchers weight loss diet 23. On the PointsPlus plan, food point values are based on their protein, fat, carbohydrate and fiber content, while the Power Food list features the healthiest food choices from each food category. The Good Health Guidelines provide specific recommendations on what and how much to eat from each food group 3. These three tools together help you choose good foods to eat on the plan.
Load Up on Fruits and Veggies
The Good Health Guidelines recommend that you get at least five servings of fruits and vegetables a day 3. Fruits and vegetables are low in calories and fat, and high in fiber, vitamins A and C and potassium. Eating more fruits and vegetables not only helps you lose weight, but also lowers your risk of heart disease, cancer and Type 2 diabetes.
Whole Grain Goodness
Weight Watchers Good Health Guidelines also recommend that you choose whole grains over refined grains whenever possible 3. That means more brown rice, oatmeal, whole wheat bread and whole-grain cold cereals over white-flour pasta and white bread. Whole grains are high in fiber, and provide essential nutrients such as B vitamins, iron, selenium and magnesium. Including more whole grains in your diet might help your weight loss efforts by increasing meal satiety so you eat less.
Low-Fat or Fat-Free Dairy Choices
Milk and dairy foods provide calcium and vitamin D, as well as protein and potassium. Including milk and dairy foods as part of your weight loss plan can improve bone health and lowers your risk of osteoporosis. The Good Health Guidelines recommend two to three servings of low-fat or fat-free milk and dairy foods, like yogurt and cheese, a day 3.
Keep It Lean Protein
Protein foods supply your body with iron, B vitamins, vitamin E, magnesium and zinc. But some sources of protein, such as marbled red meat, are high in calories and unhealthy saturated fat. Weight Watchers recommends you include at least two servings of lean proteins, such as:
- skinless poultry
- lean meats
- soy products
- in your diet each day when following their weight loss plan
Keep in mind that the Good Health Guidelines indicate that a serving of lean meat or fish is generally 3 to 4 ounces, about the size of a deck of cards 3.
Healthy Oils Are OK
It's important to get a little fat in your diet, even when trying to lose weight. Oils make the healthiest choice because they supply monounsaturated and polyunsaturated fats. Good choices include olive oil, safflower oil and flaxseed oil. Weight Watchers recommends 2 teaspoons of these healthy oils a day.
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