• ••

1-800-651-6000 www.weightwatchers.com

TI18 POINtS® Weight-Los,S System and materials.arB proprietary to Weight Watchers Intemational, Inc. and are licensed to WEIGHT WATCHERS members solely forl11eir own personal use in losing and controlling their weight. Any EIther use is strictly prohioited. ©WeigtJt Watchers internati(lliai, Inc 2001.1111 rrghts reserved.

WEIGHT WATCHERS is the registered frademark of Weight W;j.tc]1ers International, IfiC. Prlntedfn U.S.A. Patent No. 6,040,531.

200·1001& reV. 01/Q2:

Contents

The POINTS'" Food System

4

Weight loss

is like a puzzle - it works best when

all the pie.ces fit together.

8 Steps toa Healthy Weight

10

Beyond Fo.od: Move Your Body, Change Your Mind

20

Making POINTS Work for You

24

Menu Ideas

36

You're a unique individual, with habits; preferences, andcemandson your time that define how Y0U live your life. To lose weight for the long term, you need to do it in a way that fits into your life.

Recipes

50

Special !\leeds Nursing women Veqetarians

54 56

Winning Points shows.you h.ovil to put the places Qf your weiqht-loss puzzle tcqether in a way that's right for you. It'!; a map of self-:cJi5cover,y that beqins with the POINTS'" Food System. Then, overthe course (lJf sever_~1 weeks, yeu'll explore key components of weight loss and how you can adapt them to suit your lifestyle. For example, what's your dieting personality? What's the right balance of carbohydrates, protein; and fat for you? Are you ready to begin exercising? As you learn more about yourself, you'll he able. to make Winning Pointsfit your unique needs by using the-tips, techrncues. Clfld strategies speofkallyqeared for your welght-Ioss- profile.

Food List

58

Reachillg your VV-81ght goals is largely. a matter of knowing who you are, ~vhi1t you want, and the bestways to get it. Winning Points show') you how.

Experts recommend that your initial goal. be 10% of your present VI/eight - an amoulrt that makes a big difference in how you look and feel.

ThepOINTS® Food System

.,J~

W1NN1N9 P01NTS

it's more than a diet.

Winning Points IS a comprehensive weight-loss system that puts together.all of the puzzlepieces needed for successful weight loss - feed, <3c1'ivity, beh,avjar. and support - and does it in a way that's right tor YOlL

When ltcornes to eating, the POINTS Food System takes the fuss out of losing Weight. YVith no'complicated (Quilting, no ~vei9hjng, and no ofHr];lIt foods, the System is flexible enough to use every day, no matter how busy your schedule,

It's as easy as 1-2-3!

1. All foods have a POINTS value,

How rilar'ljl' POINTS depends 01'1 the serving, si,ze an d the nu rnber of ca lories, fat grams, and fiber grams In the food Finding am the POINTS values is .easy. Turn to page 9 to learn how,

2. vousrsrt each day with a rahge of POINTS.

How many depends on your current w~jght. Why? The more yqu vveigh" the more food you need to loge ',veight in a safe end l'lealthyway. Simply choose foods to keep you

\ ... /Ithin your Dai1y POINTS Range and you'll lose weight. YOUG;1n find your Daily POINTS Ranqe en r:rage,6,

3. Combine Y,QlH POINTS with the "8 Steps to, a Healthy Weight" <begil1l~lng on page 10) to b'e on your 'way to your vveight goalS.

If you're a nursing mom ... your Daily POINTS !range is: different Find it on page 55, along witt; other important information about healthy weight loss during thi~- sp'ecial rime in yoW life.

Daily POINTS Rang-e

-_-- ~ ~ -- ~.-

Your Current Weight Daily POINTS Range*

less than 150 pounds

150 to 174 pounds

20-.25

175 to 199 pounds

200 to 224 pounds

24-29

225 to 249 pounds

26-31

250 to 274 pounds

28-33

275 to 299 pounds

300 to 3.24 pounds

325 to 349 pounds

31-36

more than 350 pounds

32-37

*'Growing teens.(females under lb., males under 19): Add an additjorial 2 POINTS to your Daily POINTS Range,

• Sta rt off by pia n ni i'l 9 you r meals to fit the nu rnberof POINTS in the Il]iddle of your Range, For 'example, if Y0l.,Jr Range··is 22-27 POINTS" aim for 24 or 25.

• You can vary the number of POINTS\·vithin your Range from day to day. Let your appetite. schedule, andweekly weight loss,guide you . • ' Be sure you alwa,ys use at least the minimum number Q,f POINTS in your Rgnge. That v'lay you're sure to get enough foop to keep your metabolism fueled wh i Ie lostn g weig ht CIt ·as_aFe rate,

• Periodically, check to see if your Daily POINTS Range haschsnqed, Why? As you 'lose weight, your body needs fewer POINTS.

Yoltcan;s-cive POINTS; too! POiNTS flot us"lid' ,

one day ~ca.n. 9~~~ I?~!l~=ep." fe l ~l1g!h_~-r." Here's, ~~W::_::_:__

-Cal cu 121te the r'\.iJ rn bsr of POINTS ypu used for the day.

• Subtract that number from tile top of your Daily POINTS iRal"lge and add that amount to your "bank."

• "Banked" POINTS can come Ih h-andy to use for special needs-ions or for those times when YOl) simply don't have enough POINTS in your Daily POINTS Range to get through the day. Limit yourself to USI ngno more til an 1 0" banked" POINTS per day.

• "Banked" POINTS should be used in the week they are earned.

A safe, healthy rste of weight loss is lip I'd an average oi two pounds per week. You may safely lose more during the first few weeks due to extra, Vi(ater loss.

Did YOLI know that keeping track of how you spend your POINTS is closely linked with weight-loss success?

rt'strue, Get in the habitof usl ng you r JrvurfJa/' every day~ And remember, the more complete your Jou'rnal Is, the more helpful it will be. For Ideas 0 how to keep track, use thl,s example.

J\4ITT'1'lmr.' h'jl~"rI
Jie. orMffejtUu_. /
3/'f C. b~/'f_al:eJ I
/C. h~bwitM I
Ic. {ttl· ftu- IYIII/t k
s,,;'ht..L '5
M:J,l",
fi c· cJuf:.l..ut srJ 04_ C:>
Ie. c~ .Jh"'I. 0
1(. hfdY°f"kC Ik
~~lbt~ '?
E'LIIl'11htjr
rlc. mixed 9R.UAd 0
I fit' citl I
Y'IU'c1ar . . '. 0
lc. vf1ehiitUl .baked. 1.iJi "
s,d)~tJ. -7
~~;e4 3
Fcou (J()lNTS t!~J 13
f't1w.l"IOlNTS B:lll'~I~ ,.:I.;
A.·u~lt'l' uI!JI':lfp.) III ,Po.,r--:·rs hifnh:.':!J 1Pts MIll! ,,, .. I,,,,,, ,,5 r,;f C:J) \~"''' I~ 1!f'c,6 G{!5 if

"",," "'''' 1 '",,'u.b1.'J :!:f ;i @:£ ::i'

rheeiectronic POINTSmanager'" calculator (available at Weight Watcher~ meel:J/'lgs in particiPCIting srees) is a handy qlternative to the. paper journal.

POINTS values

When you~re calculating POINTS frorn a food label, be sure ,to include only tIle iiist 4 grams,offiber in a serving, For exari1pif'!, if a iood label li£t5~ EO grdms of fiber per serving. set the POINTSfinder et the "4 .ot more" mark

Don't forget 10 adjust the POINTS values based on' thf;'serving size 'th<Jt y(;W '(12 'eating:, For example, I teaspoon of (eguld( margarinehas 1 POINT, 50 2 reasp!odns co/jM iJS 2 POINTS.

The Complete Food Companion and. Tile DIIWlg Qui Companion, available at Weight Watchers meetings in perticipatingareas, provide a fast, easy way to look up POINTS values for thousands of foods.

There are two ways to find the POINTS values of locd:

1. Tile FooclLJst ;gives you the average POINTS values of mare than 600 foods and beg.ins on page 5.8. Simply find the food you're looking for, note the serving size, and check the number of POINTS_

2. The POfNTSfinder'l', included 'free as part of your membership materials, letsyou calculate the-specific number of POINTS for packaqedfoods and recipes. Use the nutrition mformanonfrorn food labels or PT0(1ided with recipes to determine the number of POiNTS per serving, You'll find the directions fer how to use it right on the back.

=-':-..k, ... ~;m ... t:oto".H • .j,r.;'.I.l.1I1

==-o~9ir .. ~~~"~1 :~~~~~ft~~~

9

WEIGHT LOSS CAN IMPR'OVE YOUR HEALTH,ESP~C:IAlLY WHEN YOU'RE DOING IT IN A HEALTHY WAY. GUIDE YOUR:

WE.IGHT-lOSS JOURNEY WitH THESE EIGHT PRINCIPLES AND YOU'LL FEEL GREAT!

1. Pay attention to serving sizes.

While there's no need to measure everything YOIJ eat, you do. need to be sure that the -arnount you're eating matches the number of POINTS )lou're courrtlnq for It Here area few easy 'Ways to be sure you're fig~ring Cbrr.ectly.

~-- -

You can use your hand as a guide because

your... .

• Fist = 1 cup or 1 medium whole fruit

• Thumb (tip to base)

= 1 ounce of meat or cheese

• Thumb tip ,(tip to 1st joint) = 1 tablespoon

• Fingertip (tip to tst joint) = 1 teaspoon

• Cupped hand = 1-2 ounces of

nuts or pretzels

~',; 'f . Palm (minus fingers)

('@-:!i",=3,ouncesofmeat;fish,or poultry

• Scoops, ladles, and serving spoons often correspond to household measures and are especially helpful for portionin~ casseroles and the like, Serve food with ordinary kitchen utensils after you've checked the amount they hold.

• Eating out can be 'especl~lly challenging when you're trying to control portion si:ze.~, It can help 10 divide your plate into quarters, filling 1/4 with Q grQm-b~sed side dish,

1.1

2. Choose at least 5 s.ervings ...__., of fruits and vegetables a day.

Here are some whynntJ haws for filling yow fruit and vegetable quota.

• More and more studies are· confirml1l9 the health benefits of a diet rich in fruits and \/~getabjes. From reduclnq the risk

of heart disease to improving regularity, these foods get the green light. And recent research sugfiests that, forvegetables in particular, val'ieti' I" the key to successful weight management.

• You can fill up.onveqetables and fruits without spending a lot of POINTS. Most vegetables have 0 POINTS (see box on pace 13), while starchy vegetables (like corn, green peas, and potatoes) and 'fruits have 1-3 POINrS per servinq.

• Asa general gUide. III cup ofa vegetable counts as aservlnq. For raw leafy vegetables. like lettuce and spinach. a serving is 1 ell)},

Nursing moms Rave special needs when it comes rS0.· to fruits and vegetables. If yQu're nv(sing; rht::ck P9ge 54 ro le.aIn mote.

___,,__

O·POINT Vegetables (per cup) _

asparagus mixed green salad r-
beans (green or wax) (withQU'Ldressin~)
beets mushrooms (fresh)
broccoli okra
brussels sprouts peppers (all varieties)
cabbage pickles (unsweet~h-ed) lL
cauliflower pimientos
celery pumpkin
cucumber radishes
eggplant sauerkraut ~
endive scallions
escarole snow peas
fast food side salad spinach
. (without dressing) sprouts
Garden Vegetable squash
SoupIsee page 50) (Sjelaghetti, summer,
qreens arrd zucchini)
hearts of palm sugar snap peas
jicama tomatoes
leeks turnips ljJ
lettuce watercress 3. Choose at least 2 servings of milk and milk products a day

(3 if you're a teen or over 50).

Milk and milk products :an; not only a terrific source of calcium. th~y also provide protein, zinc, andother nutrients that are hripcrtant to healthy weight los5

• Plan on spending about 4-6 POINTS Irem your Daily POINTS Range to meet this guideline, If you're lactose intolerant look for .dalryproducts that are labeled lactose-free or lactose- reduced,

• If yt'lU' re not getti ngenough caklum, consider takl ng a -suppl)'.'l'n,er:lt or chopsing fOods that proVide the calcium equ1valent t8<3 serving of milk (25% or more of the Percenl Daily Value or RecQmmended Daily Intake).

V~getarians - be sure to read pages 56·5/ for additional inf0rr()ation.

The fElllbwlngchart lists feeds that have abbut the ssme srnount of calcium as 1 cup (o r $,e r\ling), of mil k or y09 urt. When· ch oo,sing' these foods, be sure to count thePOfNTS values toward your Daily POINTS Range.

Cappuccin:CJ/ 1 gl'-mnde Cereal bar, cekiurn-fortffied, 1

'Cere:ill, fortified, 1 cup 2

Cheese:

cottage cheese/ :2 cups 6-10

h;;i ro' 0 r $e In i-soft;

any type,'" 11/2 {lL 2-4

ricotta, i 1/2 cup 2-6

Dairy shake.

redured-calorie," 1 packet 2

Hot cocoa, instant,

calciurn-fcrtified, 6 fl oz 1-2

Juice, calcium-fortified. 1 cup 2

Latte*, 1 tall

2-5

Meal re,placementinu trition supplement products:

• bar for WeigHt loss, 1(1 ezl 3

2-4

• cirin,k-,* 1 cLIp

• drink for weight loss (prepared hom powder using fat-free milk,

or canned).; * 1 (LIp.

3

5

Milksll'ake, 'fast fOQp,"

1 (10 flo;:) 9

Pudding, from tat-tree, suaar-free mix

(ni~d.e vvith fat -free mil k),"

'I cup :3

Rios drink,calcium-fortified,.

1 CLIp 2-4

Soy' milk" cal ci urn-fertlfied.

1 cup 2-3

Waffle, I ow-fat, fmzeh,

caklurn-fortitled, 2 3

"~((junto as l' $eNill9 of milk prOlJufu.

15

4. Include protein-rich foods in your diet.

In addition to the prQtein you get hOf'i"1

having 2-3 S'ervings of mil'k and milk products each day, you should indude i:lddifiqnal sources of protein iri your eating plan.

• Meat, fish, poultry; eggs. dry beans. soy products, and nuts-are-all terrific sources of prGltein,

• Choose lean Cuts et meats to get the biggest portion per pOiNT and limit saturated fat when looking for lean cuts; choos.e the loin, r,ound, or leg and trill')

vi sible fat.

• Take the skin off poultry leithetbeforeorafterc:.ooking).

6idyou know that you get"protein from lOI:; of different f.oods? VVhiien'Jei3,t, meet alternatives, and dairy products are espeCially rith in :this_,iftlportan-tnutrieht, YO(Jai'5@g@tSomeprotein When you eat breadsl grains, Grire.a/s, iirid vegetabMis,

vegetarians have special needs. Be sure to read pages, 56-57.

5. Choose a variety of grains daily, especially whole grains.

These nutritious" delicious foods Iorrn the foundation of a haalthy dist.

;; Whnlegrain~ prcvlde fiber, other nutrierrts.arrd protective factors that are often missing from their refined counterparts. In -addition. the fiber can help to f.i·11 you up faster arid keep YOLI satisfied longer.

• Look for focdsthat.arelabeled "whole grain" on the package and t;hoos€. them often.

- .. - - ---

Some,whole grain foods and!their'}:'OINT5,va!~e5:

'1 cup cooked brown riG€'

1 cup :cGokedwllolE!wheat pasta lc;up cooked oatmeal

1 sllce whole wheat bread

1 cup whole grClin ready-to-eat cereal 1 (6~inch) corn tortilla

3 cups.elr-popped poprorn "h cup bran flakes

1 :;Iice reduced-calorie whole wheat bread

4 3 2 2 2 1 l 1

'fl

Limit alcohol, high-sugar, and high-fat foods.

This is one area where rilost of us eat more than W~ should. That doesn't mean, however, you can't include them in your menus. Siropiy choose your POINTS carefully and keep portions moderate ,(use the, portion' listed 011 the' Food List as your 9t,Jide) 50 that you €lljOY the pleasure these foods bring without hampering your nutritional well-being.

• sugars; syrups, and oils are often (ldped to food during processmq or preparation. The only'VVClV you can tell i:r they've been added is by re.ading the ingredient listing. For sugars and syrups, look fOI ingredients such as corn syrup, high-fructose corn syrup, fruitju,ice concentrate. imd malt syrup. To limit saturated fats, it's a good idea to steer toward liquid oils and away from solid fats and hydrogenated Fats ~vhen selecting foods.

• To avoid the ill-health effects associated w.ith alcohol. experts recommend that alcoholic bev8ra.ges be hrnited to no more than one a day for women and two a day for rnen and 'that they be enjoyed wrth meals.

7. Drink at least 6 glasses of water every day.

It's refreshinc. can help curb your a p'P_etite ,

and has.O POINTS. Any type of ~iater - plain; sparkling, club soda, and unsweetened, flavored seltzer - counts. You can also have 3 of your 6 glasses as [uice, milk, decaffeinated beilE'rages:, or any other beverage that doesn't coil.tal n alcohol. Just be sure to count the POINTS.

8. Insure your nutritional well-being by taking a multiple vitaminmineral supplement every day.

Reading the labels will help you choose, a product that's right 'for you.

• C hoosea genera I 'form ula that p rovidesyou with no more than 1000/0 of the Percent Daily Value (%DVL Recommended Nutnent lntake (RNI), or Dietary Refe I'errce I rita k-e(D RI).

• A sil191eserving of allY food that's besn fortified to provide at least 26% of the Percent Daily ValvJe (%DV), Recommended Nutrient.lnlake (RNI), or Dietary Reference Intake (DRI) can be used in place of the multiple vitam in-m i'rieral supplement

2

Cereal, ready-to-eat, fortified, 1 cup

Meal replacement/nutrition supplement products:

• bar for weight 105s, 1 poz)

• drink, l' 'Cup

• drink forwelqht loss (preparea from pO\)Vcl,er usinq far-free milk, or can r'1:ed) , 1 CLIP

3 5

3

Mao! people take additIonal dietalY supplements for personal Qr medical reasons, You should fQllow your phys(o'an's advice for supplements in addition to the tecommendations, made here.

THERE'S MORE TO LOSING WEIGHT THAN FOOD ..• PHYSICAL ACTIVITY AND HOW YOU THINK ABOUT YOUR yVEIGHT:-LO$S EFFORTS ARE EQUALLY IMPORTANT.

Move your bodyl

Wei~ht loss isn't Just about the food YOLI eat. Fact is, experts tell US" the best way to lose weight is to combine eating less with moving more.Becoming more physical'iy actJve is a terrific way to nUdge the pounds off as you follow the POINTS Fcod System_ ,,:"$ an added bonus, regular exercise enhances your mood and your health:

Wi nn ing Points begins, with the POINTS Food 5ystem_ In a few weeks, you'll be reC)dy to (eqr(1 the POINTS" Activity System and (1Bvethe option of earning additional food POINTS through exercise: Until then, work lowaraaddil;)9 20 rni(lUtes of activity to your day (if ybi/re<3lre-ady doing more than that keep up the good' work O. Don't iOlget to Jot down the number o'f aCtivity min lites in yoUr

J6.1) rna I.

The POINTS Activity System giv€sydu a simple way to

make theserecornmendatlens

part of yeur life,

For now, work toward becoming mere active by:

• "iit(ing less. For mostof us, that means less time in

the-car, in front of the teleVision, or at the computer. Find opportunities to walk - whether it's to the cornerstore for a loaf of bread or hand delivering memos arcund the office - because-every minute you spend rnoving: increases-your di3ily eri~rgy expenditure.

• Doing more. Everyday activlttes provide

a, great opportunity to become more active, Wi;1sh your car, Work in the garden, Clean out your closets;

DancE'. Play ball with the kids, You'll not only increase your level of activity, you'll feel a sense of accomplishment, too.

Change your mind'

There's no doubt about it. To succeed at weight los,", you need to make chances - not only irl'what you do, but also 'in how you think and feel,

To help deal with this aspect ofthe weight-loss puzzle, you'll learn about a set ,of strategies that can help you practice the internal behaviors-that can lead you to success - the VVeight WaKhersTool.s for Living, There are eight of them:

Winning Outcomes: When it comes to your weiqht goals, the ultimate uuestlch is, "VVhat do you want!" The Winning Outcomes Tool holds the answer It enables you

to iden-tify and state your desired results in a way that's positive, specific, under your control, and aqood fltwlth your life; E\y clarifying your VVinhlng Outcomes, you're more l.ikely to achieve them, i'l want to. follow the Weight Watchers proqra rn to, lose 'I 0 %. of my wel9 bt. ,I is a good Winning Outcome tostart with.

Empowering Beliefs: These are ideas that YOLI believe .are true - the QnE'S that corns ·from deep- within you andthat can heJpyoli athieve you'r Winnin9 outcomes "I'm worth it; therefore I; II keep goif) § to' my meet! n gsevery week until I reach rny.weight goal," iSiim,exairiple of an Empowering B:elleL

Anchoring: This tedmlqus helps you get in touch with your personal strengths whenever you ne-ed them to achieve yourWinnillg Outcomes, For example, by remembering a past event that made yoU fee-l competent, and then deciding upon an object, word, or image to remind you of that event and feeling, YQu can be competent again

a.ny time you w,imt1o or ne~e{~ to. .

22

Storyboarding: A storyboard Is a step-by-step action plan th-at you create. much like a sequence of scenes in a film, to help you ge.1 closer to your- Winning Outcomes. This Tool helps you forqe your dream into reality.

Mental Rehearsing: When you mentally rehearse, you practice In your Imagination. Publk speakers,actors, and athletes use Mental Rehearsing to prepare for a successful performance It can help you. achieve outstanding weightloss results;

MotivCltil1g Strategy: This technique keeps you in touch with all theg.ood things you'll enjoy once you've achiev€'d your weight goals -'wearing the size you Want, runrunq. up the stairs \fvdrlOUllosing your breath,exp_erie"cing a big dose of enenc:lY, and best of all, feeling good about yourself. RerDembering these weight-loss benefits-call give you a shot of motivation when YQ:u need it 1'f19St.

Reframing: Often excess vVeigt1t is the result of ciloosirfg to' eat to satisfyan unrelated need. With this Tool, you'll learn to take care of yourself in ways that support your weight g)bals_ For exarflple, if you, tend to G:at when y0u're bored, you'll learn way.s other than eilti n 9 to Identifyenioyab Ie and interestlnqthinqs you cando to relieve your boredom.

Positive Self-Talking: Benir;d every winning team there's a rnouvati ng coach. Til IS' TOQI wi II tu rn -you into yo LI r OVVI') -.ifi.i-~~"'foJT beSJ coach and # 1 fan !Yo u 'II w:a nt to use it 19 beto:rne inspired by your own messages.

You'll learn mere about each of the Tools in the Tool!: for Living',booklet you'll receive in Week $, as, well as at your meeting.

23

Dealing with the realities of life

Special occasionswith lots of food, a crazy work schedule, the.cockles Gilling to vouatrrlqht, and family requests for your special lasagna can all interfere with your best intentions of losing weight. And how you handle these sltLJatibhs often makes the,diiferelll!;e between seeing week-affer-week "veight losses and feeling frustrated that the pounds aren't COII))119 off t1"\8 way you'd like.

The POINTS Food'

System's built-in fleXIbility I,eft; you fit It into the realities of your life, Winning Points Shows vou how. As <;l first step In your guided journey to make POINTS fit your lifestyle, let's tackle four situations that everyone faces - staying

satisfied while 10sJngweight, eating at horne, making favorite recipes, and e.~tlng out.

Staying satisfied

A key to successful wet@ht 105s is to manage your hunger. Here are some tips and-strateqies that have worked for others a,ll~ can work for you, too!

Adding low-or no-POINT ingredients to high-POINT dishes lets you

eat a bigger seriJlngof 'food 'INitllout adding a lot cif POINTS. Experlmeht by adding:

• Leftover vegetables to-soup or pasta.

.. More fruit to a cup of fruit-flavored yogurt.

.. Shredded carrots, zuccblni, and potatoes to meat loaf.

• Mushrooms; onions; anq peppers to bottled spaghetti sauce.

• LettuCe, to mate. onion, and. sprouts to san dwiches,

• Diced apples, bananas, or Pea rs: to hot cereal.

• Diced celery, onions. and water chestnuts to tuna or chicken salad,

• More beans to canned or homemade chili.

Serving for serving, whole.qrain Foods [eave you feeling fuller than their more processed counterparts, Ma,ke an effort to choose:

• Brown rice over white,

- Whole grain pasta Instead of plain.

• Whole grain breakfast cereals (look for the, "whole grain" designation on the box).

• Cracked Of whole wheat bread in place of plain white bread -,Corn tortilla-s over flour,

Add vegetables, salador \!egetable soup to evenl meal, Since most haire 0 POINTS,use them for between-meal snackses well,

• Make<l batch, of Garden Vegetable Soup (see page 50) to keep on hand. It'S easy to make-and provides a hearty meala:dditi9'n or snack.

stretch out the time it takes to eat your meals, espeoally when you're eating out. Since€' your bram takes about 20. mi n utes to get the message you're full, time yow meals"a'ccordingly.

• Begin the meal with a large gl.8s5 of water

• Have a broth-based iiegetl'lble 50Up or large salad With low-fat or fat-free salad dressing before starting the main course,

• Eat slOWly and savor ey(;iry bite. Make .a habit,of IJutting your eating wtensils down and taking a sipof'water between bites,

• End the meal wJthi'l favorite hot beverflgJ;, like .an herbal tea or flavored coffee,

Nibbling or "tasting" while preparing food has been the QO\lvnfOiII of many a great cook who is working to 100e weight. If this sounds like you:

• Avoici prep:arin'g a meal when you 're famished. Dftenasmall $nack., s:uch as a piece of frI,Jileafen before you begin cookinq; (ail keep your appetite in .check,

• RinSE your mouth wrth mouthwash or brush your teeth with astronqtlavored tooth paste. before' gOing into the kitchen.

• Keep a strong-flavored mint in yoUr mouth or chew gum as you prepare the food

• T6.55 utensils. into a sink of soapy water as' soon as they've been used, Wear rubber Of latex gloves If you tend to lick yOUI" fin-gEr'S.

Have'yoL! ever heard the sayin'g, "the best ,deten~e is a good offense?" When It comes to keeping hunger at bay, this ls.terrificedvice. F-act is, you can't overeat from hunger If you don't let yourself get too hungry in the first place. Try this tactic to help w,a,~d off hunger:

• Pinpolnt' whE'n you're most likely to overeat 'from hunger, Mid-morning" Mid -afterncon 7 Betbre bed? Write down the S'peCifi( ti me.

• Plan Q specific snack to eat 30--45 minutes before each of those times. It -doasrt't haY!2,to bea lot of POINTS or take much time to prepare, Take! iritoaccou nt where you'll be when ifs time to eat, 50 you'll know-if yo u need to take the shack with yOLI. Check cut the list below for ideas,

• Do whatever it tabes to remind ~ourself to eatat the desiqnated time, Set the alarm on your (lock radioor vydStI(,;atch, have a friend tilll to remind youor tack a note to yourself where you're sure to see it. Remember, the idea fs to eat before you're hun\Jry, so if your stornachls rumbling when it's time to eat. you've waited. too lun~.

Be sure to eat breakfast. Research shows that those who doare less likely to oVei'E'ilt later in the day_

20 Portable Snacks (with 2 POINTS or less)

1 medium banan-a 2 1 kiwi fruit
4 s.ho.rt breadstitks 2 1 lvs-t2 POINT5!TMb~r* 2
1 cup ready-to-ear cereal 2 6 mell:ia toast round's 1
1 All Day Breakfast Bar* 1 'I cup fat-free milk 2
1 chsese slite 2 1 oranqe or small apple 1
'7 fat-free era rke rs 1 1 s.rMall pita 1
2 plain rice cakes 1 3 cups air-popped popcorn 1
1 hard-rooked e9g 2 "15 small pretzel twists 2
Jj cup mi¥ed dried fruit 2 1 eli pcherry tomatoes 0
1 whole larg@ grapefruit 2 1 cup light yogurt 2 Eating at home - alone or with others

Mealtimes should be special times, whether you're enjoying the meal w.ith friends or family, or you're dining alone. Meats provide the perfectoppcrtunlty to celebrate your ~'Veight-los5progre55 and recommit yourself to r'e-aching your goals. The secret Is to plan yow meals with success in mind.

Make rnealtimes speoal when you're di'ning alene

• Create an atmosphere that wjjl maxirnize your meal enjoyn1enL Turn

on soft music, set (h'S table, and liqht some candles. Savoring your rhe~1 in ,8 relaxed ,ellvirorihlentcan provide a nice respite in an qrthenNise busy life.

• Make the most of single meals by using pre-parkaqed, portion-controlled foods. Frozen meals that Include inpulgent entrees are available at supermarkets andoourrnetshops. The same hol~strl,le for lusdous. low.er-POINT desserts like sorbets. Not only will you hav." a terrrflc meal, you'll avoid the temptation of second helpings and leftovers

• Eatwhat you like. Not haVing to consider the want> and expectations of othe rs ca n be trernen db.l!sly free i 11g, There '5 n G reason you .can 't have a dinner 'Of cereal, milk, and fruit after a busy day at the olf"ice If that's what you warn.

• If you have a tendency to nibble during meal preparetion ,and cleanup. plan accordingly, Simple meals (or leftovers repackaged in disposable containers) can minimizeyour time in the krfcheii and maximize your time for meal enjoyment.

Cooking for a family is. one of the most common reasons gi,ven for not ')1aying with a diet. But you won't tlnd that to be the case with Winning Points because:

'" You're able to feed your family the foods they love. There are thousands of farnlly-favorite recipes, complete with POINTS values; in the Weight Watchers maqazlne and cookbooks available in partkipatinq Weight Watchers areas. In additior', you (an use your POINTSfihder fOI any I'ec:i'pe that provides nutrition information. 0 r yQU ca n estimate the POINTS values based all the ingredients (see page 32).

• You're eating the way everyone should be, so you'll want to feed your family as healthfully as yOLl're feeding

yourself. Not only will you be setting a terrific example, .you'll be improving heir health as well,

• There are no forbidden foods ill the POINTS F.ood SystE'l'l1. While you're serving youf5etf the portions you !'leed to keep within your Daily POINTS Range, your tarnilycan have \Nhatever portion size makes sense for thern,

29

Making favorite recipes

If your favorite redpeprovides calorie, fat and fiber I f'1fo rrnanon , simply use your POINTSfinder to calculate the number of POfNTS per serving. If not, you can estimate the POINTS value.

Here's how ...

1. Calculate the POINTSv:olu·e for eachingfedientusing your POINTSfinder and the nutrition intcrrnation from the ingredifl·nt's package. If the nutrition information isn't .available, use the Food Ust to determme the POINtS for each ingredient.

2. Total the POINTS for each ing:redierrt to find the recipe's total POINTS value.

::le. Divide by the number of serv,irigs,

4. Write the POINTS valu{>,dire('tly-.on the recipe so' you'll I\ave it ·f{))reviO'r.

On average, raw meat, fish, and

pow I try shrink about 25 "/(t 'from moking. To .sstlmate the cooked \Neight. takethe "weight as purchased" for boneless Hits and decrease by V4.(or 25%), Then use

the teooked\Neight [0 estimate the pOINrS value. For example, 8 16- ounce (t-pound) package o-f swordfish provides about 12 ounces Q'f cooked fish {or 12 POINTS).

Remember that hOLlseho/,d,mea5:ures, like a tablespoon or a (UP, are based on fluid ounces (thar is, volume, not weigh1); IT YOli're making a recipe that calls Ior vvei[}ht m€{Jsores, like 4 O_IJi1ces bfshrimp, yoU'll ne"OOtq ase » food scale to·.ensutean accurate portion. Why? "Becausl" 4bullces of shrimp wilt fm tl~ an 8-fluid·ounce· cup i

,common·lreci~ in9r~dients and.their\·POINTS,.valy·ej', • - I

~_.::...:. - _. ~-- • ..........!.=..~.-~~ ------==---~~_~!t.........::._-_ -~-_-

Brown White Shortening Sugar:

B'rown, pa~ked White

Turkey, ground

Lean 1 pound raw

Regular 1 pound raw

'I< POINTS are after making and draining.

INGREDIENTS

Baking powder er soda

Beans, all except black d~d garbanzo Beans, black

Bean:s, garbanzo

Beef, ground:

Lean Regular SLitter

Chicken (without skin or bones):

Dark meat White, meat Egg

Flour:

Whlte

Whole wheat Honey

Lentils Margp[ine Oatmeal

Oil, vegetable Pasta

Peas, black-eyed ,(cowpeas) Peas. split

Rice:

Portion 1 tsp

1 pound d~y 1 pound dry 1 pound dry

1 pound raw 1 pou n~d ra~v 1 cuo

1 pound raw 1 pound raw 1

1 cup tcup 1 cup

1 pound dry leup

1 cup unccoked 1 CLIp

1 cup dry

1 pound Ory 1 PGund'dry 1 paun9 dry

1 cup uncooked 1 -CUp uncooked 1 (UP

1 cup , cup

POINTS o 30 31 35

22'" 25* 51

13* 11* 2

9 8 20 30 50 6 58 7 34 30 31

13 13 54

17 15

16>1" 20*

Eating out has become a way of life in our busy world. Business lunches, fast food with the

kids, and birthday celebr<Jtion~ at your favorite ttaliarr eatery area reality for jwst about allof us. III fact most of us eat more than 25% of our meals (and use more than 33% of our POINTS) away from home While there's no need to avoid eating out, it d06 require a little extra care and pl@llning.

Begin by asking yourself. "Why am I eating out?" Wt1-en the answer ls merely to substitute fora meal YOU'd normally, have at home, then eat as if you're at home. For example, If you don't normally Ir<;lve three courses, don't order them when you're out. On lhe other hand, If your reason for eating Glut is to celebrate a special occa;;io.n, "then plan-to splurge by "banking" POINTS earlier i.n the week (see page 7) and eating lowerPOINT meals the restof the day. The important thing is to get away from thinking that every meal out is a special occasion.

Eating out

. When eating out, it's especially important to practice portion cootrol, Most restaurants serve portions that are 2-3 times bJggertllan what is considered normal. When you're. served too much, share the extra with your dining cornpenlons, have 'it packed "to go" for-another time, or leave it behind. And if you find yourself "picking "at your plate after

32

.' ~ -- . -

you've eaten vour share. ask your server to remove it - now

Knowing your personal limits is handy when It comes.to eating out. If the Sights and smells of the food undo your good intentions. call ahead with

your order. If IN" bread basket is your weakness, ask that It not be served or ask that II be removed from the table after making your selertlon. II appetizers are a favorite, order two - one before your meal and aile .C1S your meal. The key is to know ourself "veil ,enough to takeaction before yL'fur personal temptations take over,

You can have any footJ that yDu WMt on, the POINTS Food System, as Itmg as you know how' tt1l 'count it. To make r:;(wnt'ing POINTS easier vi/hen eating out, consider buying The Dining Out Companion (availabfe at weight Watcliel's meeting;; in participatingarea$) Thi: handy guide provides POINTS values for all kinds of restsurent ioods - from the megacbrand fast food places to ycarievorite corner bistro.

Best Bets

Want to ki10VI/ what your best bet 'for a low-POINT meal IS when you're eating out? Check the list below for some great deals:

Fast Food

Chicken pieces (nLJggE"t-style), fned, 6 pieces Hamburger on bun, 1 small

Taco, hard or soft, 1

Ethnic Foods Chinese

Egg drop SQuJ'J, 1 cup

Chinese vegetables with shrimp or tofu, 1 cup

Hispanic food

Bean burrito, tsrnall Chicken fajitas; Z

Italian

Spaghetti with marmara sauce,

1 cup spaghetti with 1/2 cup sauce Tortoni, 1 serving

Japanese

Sushi (rnaki, niqiri, or nori rnaki), 4 pieces Teriyakl fish, 4 oz

8 POINTS 6 POINTS SPOIMTS

1 POINT 4 POINTS

5 POINTS 8 POINTS

6 POINTS

TPQINTS

2 POINTS 5,POINTS

Brunch Buffets

Fruit salad, 1 cup Oatmeal, 1 cup Pancakes, 2

Scrambled eggs, 1h cup

'2 POINTS 2 POINTS 6 POINTS s POINTS

Ideas for

2 POINTS

Ideas for 1 POINT

112 cup cooked shrimp with '/4 CWp cocktail sauce.

1 ounce sliced roast turkey breast wrapped around 1 celel)' stick.

lcup egg; drop soup,

1 baked c'hi(~en drumstick (without skill).

4 Plje<:;~s sus.hi (fHClki, ni,9iri".ar nori mali)'

Tuna .. Veg,etahle Salad: Mix 1/4'CUp drained, wCiter-p.atked tuna with 2- Tbsp each:choPfled ,celery; cucumber; scallion, and red bellpepper andl {sf? eeci: mustard and reduced-calorie mayonnatse, serve em'cucumber slkes or in red bell pepper half.

1 CUfJ fruit, such as blueberries. melon, jjapaya, oranqe sections, ajid t,lhsweetened applesauce.

USE THESE MENU I_DEt>,S TO HELP YOU STAY WITHIN YOUR DAILY POINTS RANGE. As YOU PLAN YOUR DAY, ,BE ~UR-E TO IN~LUDE THE RECOMMENDED SERVINGS OF MILK AND FRUIT AND VEGETABLES THAT'S R~GHT FOR YOU.

2 COOKed fteaen fishsticks,

1 piece fruit, such as apple, pear, orange, peach, and nectarine.

Have you ever nQ'tic[1d how quickly .appies turn bro'IiYn dftet being cut?

The orange iuice will help prevem this from happening (It works for b-qnana5, 100!)

1/2 cup each grapes, diced apple.xhopped papayaand melon balls, tossed Vlii'th 3 Tbsp orange juice.

'1 Just 2 POLNrSrm Qar*.

112 cup fat-free Sl:J§ar-'free cl1o~01ate puqdi\lg with z Tbsj:> whipped top.pin9.

6.mini rke cakes.

1 light E'l'lglish muffin, split and toasted, \Nit~ 2 tsp fat -free cream che:e~i=",

1.cup rriixeQ raw vegetables with 2. Tbsp faf--free·

ranch dressing.

2 gingersnap cookies. 2'\s~_ort bre.adsticks.

1/2:€'up tomatm jUice; 1 slice. reduced-calorle b're.ad:with 1 tsp reduced-.tafdrie margarine.

Tossed salad with 2 Tbsp fat-free Italian dressihg; 1112 cups strawberries.

1 S(!GOp fat-free h,e cream or sorbet.

1 (6")Tlour tortilla, cut into 8 trianqlesarrd bilked" with 2 Tbsp salsa.

7 fgt-ffiE!:e crack~tsWilh 11/2 T8~~ ~t;1readable 1i,rt.dt

If you'd likl? a more flCJVorfu/' chl/J" spray tortilla with nonstick cooking spray peroTe ,baking and sptJnicle it with paprika.

1 cup fat-free or low-fat (1%') milk.

1 slice high~fjber bread, toasted,with 2 tsp fatfree cream cheese and 1 tspspi;eada_ble frui .

'Available i!tWeignl WGitthers meetingS in partldpetinqareas,

Ideas for

3 POINTS

Ideas for 2 POINTS continued

Tuna Salad Plate: Mix 112 cup drained, waterpacked tuna with ,chopped celery and onion, ~ tspfat-free rnayonrjalse, and 1 tsp mustard; serve with tornatoene cucumber slkes.on bed of lettuce,

Toasted Cheese & Tomato Sandwich: Top 1 slice reduced-calorie bread with 1 slice each fat-free cheese and tomato; top with another ,;1 i ce red u ced-ca lorie bread, Toast in toasteroven until browned,

There's suc~ a wide variety of Qf"E>eils on, the market these days that iceberg lettuce need no longer be the "soloist" in yoUr salad, So; for extra nutrients and celor. dress up your salad with red and green leaf lettuce,

arugula, and romaine, or 5ubsti~ lute other greens, such as baby spinach or escarole, for the lettuce,

1 ~ake(ij d'ii(ken drumstick (with0.ut skinl; 1/2 larg~ baked' p$tat0 wtth 1·I/l.TQsp ligh~, sour c;:ream pod :th(j)pped chives;·' €t1,R.st_g'ar:n,e~ asparagus.

1 cup lighf ye:gur't,

1 bottle light beer or 1 smallqless wine

1 small refl;igerated blscuit,'bake~, Maple-Apple Oatmeal: Mix 1/2 cup rocked

ca trrre a I with 1(4 cup unsweetened applesauce and 1 Tbsp maple syrup,

Cbeese & Appfe Toast: Top 1 511(e: higH-fiBer qr~adwibl 1 thin 9Pple slic~ a~nd J sli(~ fat-:rr~e :c'h:ecldar d'ie~e; t~a'5t Ifif tb.a5tl¥-0~eh', tm!il l';jJe~5e 15 melteo and bUbbli.'ng ..

For a change, you can SUbstitute sweetened applesauce forth€> unsweetened and lesve out 'the

maple syrup.. For even more variety, experimeJ1t with

the new frvit-ffavoted applesauce Remember to use the nutrition label to ch.eck the POINTS perserving.

t cup li'gh± vanilla.yogurt with tcup diced papaya.

1/i cup caldum-fortifi~d Qrangejuio;;

y~ <up b'tar:l f1ak~s. \Nh~':1/2;€U~ I~w~fat '(1 'Vo) milk,

Musflroom & Cheese Omelet: 'Combine 1/,\ cup fat-free egg substitute, III cupchopped mushrooms, and 2 Tbspshredded low-fat cheddar cheese: cookinnenstkk pail sprayed With nonstick cooking spray,

1 slice toasted reduced-calorie bread with 1 tsp reduced-calorie margarine,

Add esti« flavor to egg salad by

. experimenting with ingredient:;, like rei!sh or curry powder. lell not onJyspark your creativity, but delight your taste buds

as well.

Ideas for 3 POINTS continued

1 cup canned tomato soup; 7 fat-free crackers; 1 cup celery sticks; 1 peach.

ESg Salad Sandwich: Mix 1 s:.hO,GR:~ bard~ CQdi(oo ,@.g'g,'an~,t,hopped s:callibr1. ',celE!'fy) anD rea ~e~1 peppe:rwi1:h 1 Tbsp fat:f,ee mayonflais,~;.stuff egg mixtur.e, 'lettuce leaves, and to('r:)a~G sikes imo; 1 5r1"[:311 Wh~'I~,Whti_'qit pita.

11'7. lari~i'e baked Yiilrn, topped with, tsp reducedcalorie margarine and 2 'Tbsp low-calorie maple syrup.

1 ~.erving Garden Vegetable Soup (seerecipe, pag:e 50);,. 1 Ehgiisl1 !"r:1uffin, split and toasted, with :2 tsp reduced-calorie rila.r~al"i'lle.

Broccoli 'Ii' Cheese Potato: Top '12 largE baked potato with '12 C~IP steamed broccoli florets and 3 Tbsp shredded low-fat cheddar cheese; microwaveon High 15-20 seconds.

1 CUp, low-fat (1 %) mlJk with 1 Tt:J,sfJ ,c;:hordaie syrup.

1 scoop light ice cream. S mini blscotti.

Ideas for 4 POINTS

7. oz thinly sliced roast turkey breast with lettuce leaves, tomato and red onion slices, and mustard on 2 sllces reduced-calorie rye bread; 1 medium unsweetened pickle; 1 pear,

Garl,ic--S,pinacn Pasta: In {l.o.h'rticl(p.al;1;'sp.rayed, with nonstick tooking spray, Gook 2 finely chOPPI!!0 .9grlk;cIQves for 1 minute, Stir In 1 EUp thop_ped spinacn an:o '(2 rup ",nicken broth; simmer 5 minutes~ SeNe,over3/4 cup cooked pasta.

lli2 cups· raspberries with' 2 'tsp whipped

tGPpir:lg~ ,

(_hi~ken Caesar S~lad: Sea"S'()il 1 ~ki'nl_6s, ~Qneless <chicken' breasLwi'ti") poult'ry sea"sof1irig; broil or 9ri'lI, then slice_, TlDSS together 2 cups torn r-omaine lettuce leaves, 1/'2 tomato, cut into Wedges, qnd 1f~ cup red,'0'[;Ji0Jl rings. T0P with sliced chitkeri, ,2 Tbsp fat-free croutons; and 1 Tbsp fat-free Caesar 'salad dressing,

For a real dessert treat' and 3 extra POINTS, tQPyeur waffles with 1 c::up mix,ed berries i;lhd 7 scoop {tit-free ice cream,

Yo:v carl experiment with different combinations qf yogurt and fruit for a variety of nuuients and tastes.

If you enjoy the tCi$ie a/the tropics. mix coccout or pina cotada-fia vored ,light y6g:rjrtwith pineapple and manga:

Ideas fpr 4 POINTS continued

2 frozen low-fat wattles, toasted, with 2 Tbsp lowcalorie maple syrup.

1 small 'Cinnamofl-raisin bit~'el Wi~I~2 Tspsp Ii'~ht cf.~am cheese.

lcup cooked oatmeal with l1h-tbsp aprkot spreadable fruit; Ih cup fat-free or low-fat

(1 Qj,,) milk.

Vegeta'rian Burger in Pita: PI~€e 1. gri'llet! vegS:'ltarian burger in 1 small pita; fdpbtirger with

1 Tbsp salsa and shredded lettuce,

10rang~'

Tossed ;;011 ad with flavored vinegar; l/S of 12" thin-crust pizza: 12 fl oz diet soda.

Cheese & Tomato Open Sandwich:5plif1 '6Filgllsh muffin; top each half with 1 tomatp slice: clLopped oli1iG1J,.r?inc:;l~ Q~e-gaf1(), and y~ :~I,rGe IQw,-t<1L!th,ees:e. l0~tt in tb~S(er'ici).1en uli'til tHeesi'! is melte'Q andli_ghtly browned.

1 I'U~ light vanilla )(ogurt, blended with 1/1 cup f~ozelT unsweetened .peeeh slicesand 1/2 frozen sliteq banana,

Ideas for

6 POINTS

Scrambled Eggs 'n' Bacon: In nonstick pan, sprayed with nonstick cooking ~pray, scramble 1 eg~and 1 egg wllite; serve with 2 crisp bacon slices.

2 slices reduced-calorie briO.ad, toasted, with 2

tsp reduced-calorie margarine.

Cheese 'n' Bacon Sandwich: 5pli~ 1 Eng!ish muffin;. fqp 1. half witth 1 slice Idw~fat cheddar cheese and 2~ crisp bacon.slices. crumbled, then tQ,PwitR'o1!ner lTIufffO t)a'it Toa~ in 't0a$t~I·:Ov.eh, ·LJ~til 'cheese 1$ 'h'lf>lt~G qHe,·lJubbllI1g.

1c-up egg d~QP soup: 1 clJp"Chinelle IJegetables with en ieke n.

tsrnall fast food harnburqer: l' fast food side salad with ,2 Tb$R fClt-iree Ita'li.arl dressing.

1 baked skinless, boneless chicken breast; 1/2 cup cooked couscous: 1 cup sliced zucchini, cooked with 112 cup stewed tomatoes; 1 cup melon balls with 1/4 CLIp orange juice.

Wan t to keep your fat intake 101'11 Lean ground turkey is uSl.)al/y leaner than mbstgr'Qund b,eef. However; if you prefer ground beef, you Cof! ,educe the tat content by tinsIngit with boiling 'V'tater after brownirig. Another hili,!. Look for very lean !)round beef (93-97% lean)

in the meat

section of your supermarket'.

ldeas for 6 POINTS continued

1/4 cup each julienne (matchstick piEces) carrot and jicama, cucumber slices, and baby spmach leaves with 2 TbspIat-freehoney-Dijon dressing;

1 serving Brown-Butter Sea Scallops with Ginger Sweet Potatoes (see recipe, page 52); 11/1. cups ~tr,awberries.

Tasty Tacps: In nonstlcK pen. ~prayed with [10n,stitk ,cooking spray, to rown 3 ez.lean ~ rpu,htl turks)! un'1i'l crumbled. Add 2 Tbsp salsa;

CO:Qk 5 mlfi1ut~'LIT:Ihdde:1nto 2 hardtaco-shells:

Jpp:eadil 'Wfth ~hre:aQBd, I,ettuce"cnopp:ed tQ:rr)ato, 1 Tbsp.shredded low-fafcheddar £heese, -ci'hd 1, Tbsp light sour cream.

1ft cup Ofarig:e-pir'le<lppl~ .jui:ce; 1 _cl1P pyffed wheat cereal with 1 s)iceJ:I banana and 1 _cu'pr tatfree of low,fat (;1 %) milk.

Raspber'Y~Pea(h Smoothie: In blender C"om-

, '

bine 11/z cups [rozerrrespberries, 1 peeled ;;JI;\d

sli,deQ p-eaCh, ;;In.d 'l,1(L,Ip I0w-fat vaniil~ YQ9!)it

Jdeas for 6 POINTS continued

2 frozen low-tat waffles, toasted, with

2 Tbsp maple syrup; 1112 cups strawberries, - sliced.

TOss_gq saJaq '\1I..(ith '2 1bsp 1ilt-fre;e ltal.jqn _dr-egsjm'gj'; 1 serl;:lng.Cap'e;lliI'11 with rre~_h TomatG,S3UCe (see l;eci)':le, pa,ge '5~tl cu~ strawberries, ',s'lili1ed, with 111)sp wl<1if0ped toppinC!),

Pasta Salad:

Combine 3/4 cup cooked bO\IV-tre pastil, I/;. cup .dralned CanrlN! tannelli(li beans, 1/4 cup each chopped tomato, celery, qreen bell p_epp~~, and sMr:E'qoed carrot) and 2 Tbspfat-Ires' ranch dressinq.

1 cup froze rr grapes

Customize this pasta 5?iad by addinfJ any favorite vegetables that sait your I"ffste- Ahd ju~t by rhanging,tbe salad dreSSing,

you can change

the whole ffavor of the dish. For ex.tra proteii: and a more fillin9_ meal, add flakt!dtl,Jna, cheese strips, chopped ham, or sliced hardccooked egg; lvst rerriember to couin the extra POINTS.

Ideas for 8 POINTS

Breakfast Tortilla: In nonstkk pan, cook 1/~ cup each diced red bell pepper and onion in 1 tsp marqarine until softened Add 1 eggand 1 egg white:: ccckuntil scrambled. Place on 1 (6") flQur terti Ila; tn p with 2 . crisp bacon 51 ices and roll to enclose.

)12 cup calcium-fortified orange juice.

1 br9il~_d <;;0& fillet; 1 cup rnixed ~reeriswith 2 T!::isp'fat-f(ee ,(!'lO wine 'y.lnqlgr~ttedres,$inq,;

15 bc!keG f~QzeO F~~J'lc:h fries,With 2 r:s:~ ket~huj:i; 1 ~lJP.steamed bl;0!SC€ili flmets; 1 C'uj;l G:iHned Rhle;aj;lp,I~ c11l,iJl ks,

Teriyaki Chicken: in QPwl. ~omb_ine1 Tbsp each'Jeriyakl sauce af]d {rho:pf;yed·S'(allio:n .. 2·tsp lemon juice, and'1 mHlced garlic doye; add 1 skinless, boneless chicken b~.east ana turn to coat Ref:rig,erate~ (altered, at least 1 hour. Drain; gf';11 cniCKe:n wntil cook-ed t~r9ugh·

1 large baked potato With 1 <rbsp :fat:free sour (ream; 1 cup steamed sliced'zocchinland yellow "(;lu,~.sh;tossed -salad with 2' Tbsp fat-free ranch dre~slng;. 1 cup blu€berrie~,

Ideas for B POINTS continued

Mexican Pizza: In nonstick pan, 'sprayed with nonstick cooking spray, cook 3' oz lean ground turkey until crumbled. Add 2. Tbsp salsa; cook 5 minutes. 5pre.Cld 1 (6") corn tortilla with 1/i (up canned fat-free retried beans. and turkey mixture; top With 2 Tbsp shredded low-fat

Monterey Jack cheese. Bake at 350'F. for 10 minutes. Serye topped with W. cup (:_ach shreda.ed lettuce and chopped tomato and 1 rasp. fatfree sour (ream.

1 CLip papaya chunks.

'1 g.nlled lean ['lork <;h9P; "fa c),,!p <!:p.Glked muscol,fS; ilVdJp ~(ml1e(') \)'J"g~Ja~ran p:;qkecl P't;'9n$i 1qUp steame.s green bean-s- with 1 tsp mar·g'qrine.

Ideas for 8 POINTS continued

1 grilled skinless chicken thlgh, brushed with 2 tsp barbecue sauce during last 2 minutes of gril'ling.

Sauteed Collard Greens: In nonstick pan, sprayed with nortstick cooking spra)', cook 1 minced qarllr.dove in II:! rsp olive oil for 1 rrilnute. Add 1 CLIP steamed collard greens; toss to combine.

1 .. mallear com with '/2 tsp butter; 112 cup pirreapple juic~ with 1 cup seltzer; 1 serving Wlidopie Pies (see recipe, pa:g'e 53).

Unguine with Red Clam Sau.ce; Ihsal1~epi:ln:, G:€wnijiI!lB 11:\ cup spagliettisa'u(e and)h cup :€60~~g <oh-!DPJ!~d cJarfrrs·; freat Stl90n,o);leJ3kcu~ ,([0(2\l(e4 Iinguif'je; sprln'Kfe \Nit~ 1, Thsp ;sli1redded, l'1arme:san '(neese.

~rpirf1aGh Leaves, tomatg w.edges, and sHG:€,d r>T)l),$ll'room:s ,Y'lith 1 tS[J' 0il ~ri,d'fla:v.®;red,

vi n,egar.

Ideas for 8 POINTS continued

2 slices French toast with 2 Tbsp low-calorie syrup,

1 large blueBerry muffin; 1 S'lk:€(!j' mill1'~o, Peanut Butter 'n' Fruit Sandwich: Spreq,d,

1 TI',=sp peanut butter ~an'd l1/i Tbspspreadable fruit on 2 slices hiGh-fiber bread.

1 cup, cherry tornatoes with 2 Tbsp reduced-calcrie ranch dressll1©; 1 cup honeycjevv melon l:>all5..

1 brewnie-wlth J

'~GobPII igh:t-i~g l!rEla rT:l.

SptBiJdab.le ftuit makes a grea( peanut butter

,[Jnd felly sCjn:dwich, but if yoq're' looking for a more filling verslon of this classic, try Su_bstitutinrj banana or apple sli'ces.

Metric Conversions

To convert household measurements to metric:

1 teaspoon (tsp) = 5 millWters (ml)

1 tablespoon (Tbsp) = 15 milliliters (ml) 1 cup = 250 milliliters (ml)

1 ounce (oz) = 30 grams (g)

Garden Vegetable Soup

Makes 4serv1ngs (about 1 cup 6'aCll), o POINTS per serving

Preparation

Ingredients

2/3 cup sliced carrot 1/1 cup diced onion

2 garlic cloves, rnlnced

3 cups fat-free broth (beef. chicken, or vsqetable)

1111. cups diced green cabbage

1/1 cup green beans

1 tablespoon tomato paste 1/1 teaspoondried basil

1/4 teaspoon dried oregano 1/4 teaspoon salt

Ihcup diced zucchini

1. In larqe saucepan, sprayed with nonstick coekmq spray, saute the carrot, onion, and ga(lic over low heat until softened, abtrut 5 minutes.

2. Add broth,cabbage, beans, tomato paste, bel'S'il, oreqano, and salt; bring to a boil. LOWer heatand simmer, covered, about 1 S minutes or until beans

are tender. .

3 Stir In zucchini and heat 3-4 minutes, Serve hot,

Per s~rvjng 42 calories, 0 9 total f<1t 0 9 saturated fat, o mg cholesterol, 63 rng sodium, 8 9 total carbohydrate, 24 g,dieti;lry fiber! 3 '9 protein, 41 mg 'calClum

Ing.redients

Capellini with Fresh Tomato Sauce

Makes 6 servings, 5 POINTS per serving

5-6·tomat8es, chopped 1 onion, chopped

Ill. CLIp chopped basil

1/11 cup red wine vinegar :2 tablespoons olive all

3 garlic cloves, minced

1 teaspoon suqar

9 ounces capellini

1/'1 cup grated Parmesan eheese

1, In a large non-reactive bowl, combine the ornatoes. 011i011, 1:>8$11, vineqar; 011" gaelic, and sugar. LE"t stand, covered. at least 4 hours,

2. Meanwhile, cook the capel,llnl according to package directions: drain and place in a large ,erving bowl, Top with the sauce; t055 to cornbure

Serve, sprinkled with the cheese, .

Per sePJing: 241 calories, 6,7g't0tpl rat, '1.5 9 saturated 'fat" 3' lrig cholesterol"89 mg sodium, 37 9 total carbohydrate, 2 9 dietary fiber, fIg protein, 70 mqcalourn

1i~[ipe ad"ilp1:ed lrl:J111 Weight \ll/lIlCI1e(,.Ne"l Ccmplela Cookbook ©199$ by \Nl'!ight Watchers Internatlor.al, Inc. through all arranqernent 'Mti'i Macmillan, II)(~

Preparation

Brown ... Butter Sea Scallops with Ginger Sweet Potatoes

Makes 4 servings; 4 PO/flITS p,~r s.etving

Preparation

Ingredients

4 medium sweet potatoes liz cup fat-free milk

'I( 1-inchJ piece fresl', gi h ge"~. peei.ed

ill'1d grati"d

112 teaspoon salt

1/4 teaspoon freshly ground pepper 1 tablespoon unsalted butter

3!~ pound large sea scallops, sliced into '/Hnch-thick rounds

Z seal I Lon S; thinlysliced

1 . Pre heat oven to 400"F. Pierce tile potatoes in sevel'al places. Bake until tender, about 45 minutes. Halve the potatoes lengthwise, and scoop the pulp. into a medium bowl. Stir in the milk, ginger, salt, and pepper. B'eahvith 2In electric mixer at low speed until blended ana smooth; keep-warm.

2. Heatthe.butter in a large nonstick skillet over meqium-hlgh heat Cook until the butter just begins to brown ~Iightly. Add the scallops; cook, 'turning once, urrtil brownedon the outside and just opaque (n the t~nter, about 1 minute oneechside. S'p'rinkle with the scallions and serve with the ~Citatbes.

Per ser-ving: .233 calories, 4 9 total fal,2 qsatcrated fat, 3} mg rholesterol, 48,] mg sodium, 32 ~ total carbohydrate, 4 9 dietafY fiber, 179 protein, 907 rhg calcium

Recipe and phbtogr~pl1 reprirued trem ·.Vi!Jghl V'/JlchersSllnpl.y th~ Be5t ATi-Alneri.~n(Obk· book @ :1000 biWeight \i,l"tr.her;; Intern;JUOfl<lI,lm;;. through Marrangl'ment wi\h !DS Booh i.i"\;Ii!ilwl de, IrK

Whoopie Pies

M-akes 18 servings (1 pie each), 2 POINTS per sehiing'

Preparation

tcupsll-purpese flour

li4 cup unsweete:ned cocoa powder 1 teaspoon bakirig soda

1/4 teaspoon salt

'12 cup sugar

1ft. cup solid vegetable shorteninq '·e99 white

lh:eup low-fat (1 %) milk

~!& 'cup marshrnaltowspread

1. Preheat 911en to 425°F. Combine tile flow, cocoa, ljakingsoPa,,8lld salt in a small bowl: With an electric mixer on medium speed, beat the sugal·, shortenlng, 'and egg white in Q m~dium bowl until tlufT¥ and . well blended,about 2 minutes. Stir in the 'flour mixture, then the milk, until ,iv'st blended.

2. DrOp the dougl:r by spconfu Is 'ohto large: u ngreased baking sheets, mdki~g3p:.co:oki€s. Bake until topspri'ngs back when lightly touched.

5;7 millutes.Co0l·c::ompletely. on the sheets.on a rack. Spoon 2 teaSpOOI""!S marshmallow spread on the bottoms of half therooldes Top with the remaining cookies. Store In an airtight container foi· up to :3 days.

per s€r'vlhg: 119 calories, 3: 9 total tat, 1 9 satureted tat, 0 mg cholesterol. 109 mg sodium, 21 9 totalcarbohydrate, 19 dietary fiber, 1 9 protein, 11 mg cakiurn

R"til)~ M(l photoqraph repriniedfmn1 Weight WaKh·ers. Simpl), the Best AH-ArneriCljri ~o:6k.' bock © 20'0'0' by W",gh1 Wat(hfr5Im~rn~l;cn~l. Inc thmugh an arranqemerrt with lOG lIoO\:5

Wt>rldwid<?C, Inc .

SPECIAL ,cIRCUMSTANCES HAVE SPECIAL NUTR'ITIONAl REQUIREMENTS. IF YOU'RE. NURSING

A BABY OR ARE A VEGETARI·AN, YOU'LL NEED TO MAKE SOME ApAPTA.TIONS TO THE POINTS FooD SYSTEM

Nursing women

You're nursing your

ba by. It's a speCIal ti rne In your lite - one wh€"'iI the nutritional heal til Of your baby j$" your t0P priority. To ensure that you lose weiqht in a s."lfe and he1althful way. be-sure to make these changes to the POINTS FOQd System for as long CiS. your baby is beiliQ fed solely with breast milk (that is, without supplemental formula or solldfocd).

iO umiryour rate of Weight 1:055 to no more than an aversqe or 1 pound per week .. (Ybur wei.gh"lIOss during the first J weeks of membership may be greater due to more fluid loss,)

o Use-the" Daily POINTS Range for Nursing Moms (see page 55),

• FoliowtheU8 Stf>pS 'loa Healthy Weight" (see: page 10), r?xcept increase YOl,Jr intake of fruits and veqetables to at least 8 s€rvingsdaily,

Once your baby is Vjeani2t1, you can follow the regularPOfNTS FoodSystem.

In <.idd ltion, i rs a\jElod idea .to get $'pecifi:c advice from YQu r doctor if you: o Are a I Ie:-rgic to or (<;J rmet to lerate mi I k, • Are Hlirsing mOH~ than one baby. o Notice your milk supply jsdecreaslnq.

• Ha!J€ questions about individual foods to avoid while nurslnq er about taking dietary supplernsnts.

less than 150 pounds

150 to 174 pounds

30-35

175 to 199 pounds

32-37

200 to 224 pounds

34-39

225 to 249 pounds

36-41

250 to 274 pounds

38-43

275 to 299 'Pounds

39-44

300 to 324 pounds

40-45

325 to 349 pounds

41-46

more than 350 pounds

42-47

these are geneF~lguidelihes, YOll should fiJII9<:vanyspff;_ifi"c advice y9i)'ve gotf:en ftom ybvr physic/an or he.alth cote professional.

• Zinc - Vegans needtobe aware that some.plant fbods may prevent absorption of zinc in the body, Good plantbased sources. of zinc include wheat germ, beans, peas, seeds, and nuts.

• Iron - Reg:~rdless. of the kind of vegetarian yow are, be sure you're gettirig enough iron. Needs for th is n utrient can be met by choasirrg iron-rich foods like dark green leafy.vEgetables, legumes, avocado. dried fruits, prune juice, bleckstrap mo I asses r and iron-fortified cereals. Combi n i ng these foods with foods rich in vitami 11 t helps .your body absorb iron better. Example.s of foods rich In vitamin C include orsnqes, grapefruits,toITia.toes; potatoes, ·greell bell peppers. and cabbage. Qn another hota, ifs a

.good ldeato.avoid drinking tea an hour or two before and after iron-rich meals, as the tannins in tea can interfere With iron absorptidil.

• Vitamin Bi, - This-vitamin ~~ found natul·ally.only in animal produrts.so irs-of specisl concern to vegans. Reliable sources.i ndud,e·fbrtified breakfast cereals and 'soy beverage,s., some brands of nutritional yeast,<;ind vitamin B1, supplements. Check tile food label for the word cY<:iIlPc6balamin (.tll:e form or S" your body ne~ds,);

If you've Chosen toeliminate all 'Or some animalbasedfoods, there are' serne special nutritional needs you should know. about. Living as a ve.Qeta nancan be a very hea Ithy lifestyle Since the degree of vegetarianism can vary greaHy from person to person, it'~ lmpcrtarrtte know how the foods youeat can aftsrt your health and hoW to choese foods to ensure-that YOLlr nutritional needs" are met"

Vegetarians eat a diet rich in plant-based foods

such asfruits.veqetables, legumes, nuts, seeds, and grains, But what type of vegetarian are yoUT V"egahs.exdude all animal-based foods, Ovo:vegetiJ ria I1S; eat eggs, lattovegefarians use milk .an;d milk products; and lacto-ovovegetatian5 add .eggs, rni I k, en d III ilk products, Finally, there are individuals who simply choose not to eat fed meat.

Depending on the 'kind of veg:etaria'n you are, the'reare some key nutrlents that may be-of special mntern toyou.

.. Protein - Legume:s (dry beans, lentils, and peas), grains, and vegetables can provide all the protein you need. Soy-sources of protein are considerea 90'Qdquality protein and comparable to meat, so include them as often 95 possible.

• Calcium -Plants rich in caloumindudedarkoreen vegetabie5sutlliis broccoli, bok choy, kale, co I l.aitl greens, and mustard greens; dry beans: end sesame seeds.C a I ci um -fortified Ioods. like tofu a nd soy mi Ik,a rIO' good sources toaIf you don't lise milk products, It's important to choose some of these foods dcrily"

Want some great ic/ei!s to suit yOliT vege·tariacrl li'a.til1gsryle? Look frDr the specially ma#<ed 5~lectio.ns on pag&5 36-49,

,

POINTS POINTS
Applesauce, u ns:",veete ned" refried, I/Z(UP 3 Bologna, any type,
1 cUp 1 refried, 'fat-free or regular. 1 sJice,(1 HZ) 2
Apricots: canned, "1/2 cup 2 Brandy, 1 Jigger (11(, [l oz) 2
dried, 6 halves (3/4 oz) 1 soybeans. 1J2CUP 3 Bratwurst, 20z 5
fresh. 3 (4 oz) 1 white, 1fHUP 2 Breads:
Artichoke hearts, 1 cup 1 Beef,cooked: any type (other than those
Asparagus, ground, 1 patty (3'Ol), 6 listed here), 1 ,lice (1 oz) 2
12, spears or 1 cup 0 ground, If. cup (1 oz) 4. com, 2 "square. 3
Avoc.ado, 1/4 (2 az,) 2 ground, lean, 1 patty (3 02) 6 garlic, 1 slice (11/2 OZ) 5
B ground, lean, 1'12 cup (2; (2) 4 high-fiber (3g or more
lean, 1 slice OJ' 1hcup dietary fiber per slice)"
POINTS Bacon, cooke a , crisp, 3 slices 3 cubed or shredded (2 oz) 3 151ice(1 02)
A Bagel, any type, regular. 1 slice or 112 CUp pita. any type. 1 small
1 small or 1/2 large (2 oz) 3 cubed or shredded (202:) 5 or /~ larqe (1 02) 1
Alcoholic beveraqess
beer: Bagel. With creamcheese steak, 1 small (4 oz) 10 reduced-calorie, any type,
• light. 1 can or bottle and lox, 'I large 12 steak, lean, 1 small (4 oz) 5 2 51 ices (11/2 oil 1
(12 fl oz) 2 Banana. 1 (.6 oz) 2 Beef stew, 1 cup 5 Bread crumbs, dried, 3 Tbsp 1
• regular, 1 can or bottle Barbecue, sauce, '/~cup 1 Beer: Breadsticks, 2 lOng or
(12 fl oz) 3 Barley, cooked, 1 cup 3 light, j can or bottle 4 short 2
champagne, 1 small glass Beans, cooked: (12 il O'z;) 2 Broccoli, 1 CLIp 0
(4 fl 020) 2 baked. '/2' cup 5 'regular, 1 can or bottle Brownie, 1 (2" square) 5
hlqhball, 1 (6 il oz) 3 baked, veqetarian. ('12 fl oz) 3 Brussels sprouts, 1 clip 0
liquor (brandy, gin, rum, canned, Ib CLIp 2 Beets, 1 cup 0 Buffalo wings, cooked, 3 9
scotch, 'tequila, vodka, black, 1/2 cup 2 Biscotti, 8 rninl,1 small. Bulgur, cooked, 1 cup 2
whiskey), 1 jigg-er cannellini, 1/2 CLIp 1 or treqular (1 oz) 3 Burritos:
(11h fl QZ) 2 garbanzo, 1(, (UP Biscuits: bean, 1 large (8") 8
2
wine, 'I small glass(4FI oz) 2 green or wax,l CUp o homemade, 1 small bean, 1-5m21ll' (6"') 5
Almonds, 22 nuts (1 ot), (2" diameter) 3
4 kidney. 1(2 cup 1 bean, fast food. 1 6
Apple juice or cider, lima, lh_ cup refrigerated, 1 small bean and cheese,
i/2 (UP 1 (21/2" diameter) or
store-bought, 1 6
Apples. navy. 1/2 Cl:JP 2 1/2 lar~e 2 Butter, reg.UI,ar or whipped,
dried. 1f~ cup (~iil oz) pinto. II:;. cup 2. BI~ckberries, 1 cup 1 tsp
fresh, 1 la~~Je (8 0;:::) 2 pork and beans, Blintz, cheese, 1 5
canned, VtcUP 2. Blueberries, 1 cup 1 POINTS POINTS POINTS
C Cereals, cooked: • regular (4%), 1 cup 5 Cherries:
cream of rice, 1 cup 2 cream: dried, '/4- (UP (11/2 Oc)
Cabbage, 1 cup 0 cream of wheat, 1 cup 2 • fat-free, 4 Tbsp 1 fresh, 1 (UP
Cakes: farina, 1 cup 2 • light, 2 Tbsp 1 Chicken:
angel food, grits, 1 cup 3 • regular (4%)" 1 Tbsp 1 buffalo wings, cooked, 3
1/t6 of 10" ube 2 oatmeal, 1 cup 2 feta, '/4 cup (1113 oz) 3 canned, '/2 cup (4,oz) 4
pou n d, 1 slice ~5," x r)( 1 ",) 8 Cereals, ready-to-eat: hard or semisoft, dark meat, cooked
with ldnq, 1f1. of9" any type (other than those dairy or soy: 1 slice or '(2 cU_P cubed
layer cake or 3" square 12 listed here), 1 cup 2 • fat-free, 1 ,,' cube, or shredded (~ oz) 3
with icing, store-beueht, bran flakes "1j.i (UP 1 4 Tbsp shredded, .or light meat, cooked,
tslke (3 oz) 7 fortified, 1 cup 2 3 Tbsp grated (1 6z) 1 slice "or Ihcup cubed
Candies: frosted, 1 cup • low-fat. 1" cube, or shredded (2 0Z) 2
3 4 Tbsp shredded, or-
chocolate, 2 assorted pieces, granola, '/2 ClIp 4 3 Tbsp grated (1 oz) 2 nugget-style, fried,
lit candy bar, or 2 Thsp granola, low-fat, 1/2 cup 3 • regular (ex:<:ep't$0Y), fast food, 6 pieces 8
chips (1 oz) 4 parmigiana, with sauce,
fudge, plain, nuggets, I/] cup 3 1 "cube, 4 Tbsp 5 oz With 112 cup sauce 10
1 piece (1 "x 2"') 3 puffed, 1 (UP 1 shredded, or 3 Tbsp pieces, cooked (weights
hard, 1 oz i shredded wheat, 1 biscuit 1 grated ('I oz) 3 wi th bone un I ess otherwise
Cantaloupe: wheat genii, 3 Tbsp 1 • regular, ~oy, 1 OZ 2. stated);
1/" melon (8 ez) or 1 cu_p Cereal bars: hard or semisoft, • breast, without skin
Cappuccino: fat-free, 1 2 dairy or soy, slice: and bone, 1 (302), 3
• fat-free, 1 slice (3/a oz) 1
made with fat-free milk,> regular, "I. 3 • low-fat or regular, • breast, without .,ki n. 1
1 grande (16 fl oz) 2 granola bar, any type (other 1 slice (l/4 oz) 2 (4'/2oz), 3
made with low-fat milk," than those hsted here), 1 3 Neufchatel, 1 Tbsp (lf2 oz) 1 • breast, with skin, 1
(41/z0Z) 5
1 grande (16 fl oz) 3 granola hal', pot, lcup 3
made with whole milk.'* chocolate-covered, 1 4 ricotta: -drumstick, without skin,
1 grande (1'6 fl oz) 4 granoli;l bar, e fat-free * 1 cup 4. 1 (11/~ .Qz)
Ca'raway seeds, -I tsp 0 redu ced-es lorie. 1 2 • part-skim, * 1 cup .8 • drumstick, with skln,
Carrots, 1 cup Champagne, .. whole, * 'I CLIP 11 1 (1 ij~ oz) 4
Cashews, 14 nuts (1 oz) 4 lsmall glass (4 fl oil 2 Cheeseburger Qil bun, • thi§ll1, with:outskiri" '1
Cheeses: fast food, 'I small 8 '(3 oz) 3
Cauliflower, 1 cup 0 cottage: Cheese sandwich, '9nlled, • 'thigh, with skin, 1 (3 oz) 4
Celery, 1 cup 0 • fat-free, cup 3 restaurant-type, 1 13 salad, 112 cup 6
• low-fat (1 %),1 cup 3 Cheese sauce, 1/4 Cl,IP' 2 sandwich, grilled.
• l'educed-fat(2 %), 1 cup 4 Cheese twists or balls, fast food, 1 9
1 III cups (1 oz) 4
>'Counts as 1 5€ri,ng of rrulk product" r Ceun ls <-15, 1 servjng of milk products POINTS POINTS PO/~
Chili con carne, with or Corn bread, 2"; square 3 Creamer: • reduced-calone. '2 tsp
without beans, 1 cup 8 Corn chips, nondairy, liquid, 2 Tbsp 1 • reg LJ lar, 1 tsp
ChHi dog on roll, 1 10 10 large 0.1' 30 small (1 (2) 4 nondairy, powder, 1 T9sP 1 oil, vegetabl.e, 1 tsp 1
Chili sauce, 1 Tbsp 0 Cornmeal, cooked, 1 cup 2 fat-free, liquid, flav,ored, vinegar, 1 Tbsp 0
Chinese vegetables with: Couscous (semolina), 2 Tbsp 1 f;)uck, without skin, waked,
beef, 1 (UP 6 cooked, 1 cup 3 Croutons, packaged: 1/4 duck (31/2 021 5
chicken, 1 cup 5 Crackers: fat-free, 1/1. cup 2 E
pork, 1 cup "7 any type (other than regular, IJzcup 3
shrimp ortofu. 1 cup 4 these listed here), 1 oz 3 Cucumber, 1 (UP 0 Eggplant, 1 (UP
0
Chips: tat-free, 7 Currants: Eggplant j)atmigiana,
corn, 1[J large or graham, 2 (21/2" squares) dried, V4CUP (1112 02) 2 with sauce, 1 serving
30 small (1 oz) 4 or 2 Tbsp crumbs 1 fresh, 1 cup (3"x 4") 13
1
potato, baked, 1 oz 2 matzo, 1 board 2 Egg rolls:
potato, reg:ular, 14 (1 oz) 4 melba toast, 6 rounds 'or 0 beef or pork, 1,(411;>" 10,l1g) 5
tortilla. 12 (1 oz) 3 4 slices chicken or .shrirnp,
Dairy shake, reduced-
t:;:hocolate, 2 assorted rice cakes, plain, 2 regular calorie, * 1 packet i 1 (4W' long), 4
or.6 mirii 1
pieces, 1/2- candy bates: Eggs:
bar, or 2 Tbsp ch i ps (1 oz) 4 saltines, 6 2 dried, II"~ cup (5) 2 omelet; cheese, 2--eg,Q, 1 8
Clementines, 2 small Cranberries: fresh, 2- (3/1 or) 1 omelet, ham and dl~i;'~~i
(3 oz each) 1 dried, '14 cup :(1112 OZ) 2 2-eg,g, 1 9
Cocktail sauce, lf4 (UP, 1 fresh, llh cups 1 Doughnut, plainor glazed, scrambled,2 or 'Ii. cup 5
1 (3" diameter) 6
Cocoa, hot, lnsterrt: Cranberry juice cocktail: Dressi.ngs, salad; substitute, fat-free, '!~. cup 1
regular, 6 fl oz 2 low-calorie, 1 cup 1 white, 1 0
fat-free, (5 fl oz regular, 1/2 cup 1 creamy: whites, 3 1
no sugar added. 6 fl 02 Cranberry sauce, 1/4 cup 2 • fat-free, 2 Tbsp 1 whole, 1
• reduced-calorie, Z Tbsp 2
Coffee, black, Cream: 2 Enchiladas:
without s,ugar, 1 cup 0 light •. 2 Tb$p 2 • regUlqr, 2- Tbsp 4 beef or pork, 2 12
Coleslaw, 'htup 4 halfand naif, 2 Tbsp ttalian-type (other than che,ese,2- 10
Cookies: sour, felt-free, !f.4 cup creamy rtalian): chicken, 2 9
any type (other than sour, I[,ght 3 Tbsp • fat-tree, Z Tbsp 0 Endive, 1 cup 0
those listed here), 2 small 3 50Ur, reguliH, 1 Tbsp • reduced-calorie, 2 Tbsp Ehglish muffins:
gingersnaps, 2 ('/2 oz) whipped cream or topping, • regular, Z Tbsp 4 regular, any type, 1 2
Corn: aerosol or frozen. '/4 cup 1 mayonnais-e or light, 1 1
kernels, 1 cup 2 whipping. heavy or light, mayonnaise-type:
on the cob, 1 .srnall ear ('5") • fat-free, 4 Tbsp 1 Escarole, 1 cup 0
2 Tbsp 3 POINTS POINTS POINTS
F fish, fried, 1 fillet (6 oz) 12 Fruit butter, 1 Tbsp 1 Hamburger:
shellfish. canned, Fruit salad, 1 cup 2 meat (see Beef, _9coun(Jl
Fajitas: any type (meat only), Fruit, spreadable, 11/2 Tbsp 1 on bun, fast food, 1 small 6
beef,2 11 drained, 112 CUp 2 Fudge, plain, 1 piece (1 "x2") 3 1'011 or bun, 1 (2 oz) 3
chicken, 2 8 shellfish, fresh '(meat only), G Hearts of palm (palrnetto),
pork,2 13 cooked without fat 1 cup 0
fala,fel in pita, 1 large pita • darns, 112 cup (2 oz) 2 Garlic bread, lsltce (1112 oz) Highball, 1 (6 fl oz) 3
5
with 4 falafel patties 10 • crab, 1/"1. cup (2 oz) 1 Gin, 1 j1ggef(1111. fl oz) 2 Honey, 1 Tbsp 1
Falafel patties. 4 (each 2" • crayfish. '12 CLIp (2 oz) 1 Gingersnap cookies, 2 Honeydew melon,
diameter) 7 • lobster, 1/2 CLIP (2 oz) (112 Ol) 1/$ melon (6 d-z.) or 1 cup
Fish and shellfish: • oysters, 1/2 CUp '(2 oz) 2 Graham crackers. 2 Hot dog:
fish, canned, dratrred: • scallops, 1f~ CLIp (2 02) 1 (211i"squares) or chili dog on roll. 1 10
• anchevles. 6 (3/4 oz) , • shrimp. 112 cup (2 oz) 2 Tbsp crumbs 1 beef or pork. fat-free, 1
• salmon, 112 cup (4 oz) 4 sticks, breaded, frozen, 4 4 Grapefruit: (1N40Z) 1
• sardines, 5(2 oz) 3 tuna salad. 1/2 Cup 7 juice. )'12 cup 1 beef or pork" light, 1
• tuna, canned in 011, Fish and cheese sandwich, sections, 1 cup 2 (P/~ oz) 2
drained, 112 cup (4 oz) 5 fried, fastfood, 1 13 whole, 1 large (16 07../ 2 beef or pork, regular, 1
• tuna, 'canned in water Flour, any type, 3 Tbsp whole, 1 small (8 02) (20l) 5
1 1
I/UUp (4 oz) 3 Frankfurter: Grape juice, 1j2 cup 2 turkey, 1 (2 02) 3
fish, fresh. waked Without beef or pork, fat-free, .. roll or bun, 1 {2 oz) 3
added fat Grapes, 'I cup Hummus, 1/4 cup
1 (13/~ oz) 1 3
• catfish, 1 fillet (6 oz) 6 Gravy:
beef or pork, light. 1 brown, 1/4 cup 2
<cod, 1 fillet (6.oz) 4 (1 ~/4 oz) 2
• halibut, 1 fillet or steak cream, 1f~ cup 4
beef or pork, regular, 1 Greens (beet, chard, collard, tee cream:
(602) 5 (20.2) 5 fat-free, no ~U9ar added,
dandelion. kale, mustard,
• herri rl9, 1 oz turkey, 1 (20z) 3 turnip), 1 cup a 1 S.C08p or 1/z CLIp 2
• salmon, 1 fillet or steak roll or bun, 1 (2 oz) 3 Guacamole, 1/4 cup 2 fat-free, sweetened with
(6 oz) 7 sugar, 1; scoop or III cup 2
French fries: Gum, chewing, 1 piece 0
• snapper, 1 fillet (15 oz) 5 fast food, 'l' small. serving 6 light, 1 SGOO J~ o r 1/2 cu p 3
• sole, 1 fill~t (6 Oll 4 frozen, I~,aked, 15 (3: oz) 2 H premium, 1 scoop or Ib_ cup 7
• swordfish, 1 fillet or homemade. 20. (each Half and half, 2 Tbsp regular. 'I scoop or If? cup 4
steak '(6 oz) 6 1
about 41/7." lon©} 10 Ice cream cone, plain
• trout, rainbow, 1 fillet French toast, 2 slices 7 Ham. cooked, 1 slice or or sugar, 1 small
(60z) 6 112 cup cubed or shredded Ice cream sandwich 1 4
• tuna, 1 fillet or steak Fruit, dried, miJted, 1/,1 cup (20z) 3
(11/2 oz) 2
(13 oz) 5 _ I. _ _ _ _~. Ii:

POINTS POINTS POINTS POINTS
Ice cream sundae, made with low-fat milk," Mayonnaise: instant nonfat dry powder,"
lh CLIP lee cream with syrup, 1 tall (1 z fl.oz) 4 fat-free, 4 Tbsp If.HLLp 2
nuts, and whipped topping 8 made with whole milk," reduced-calorie, 2 tsp low-fat or light
J 'I tall (12fl oz) 5 regular, 1 tsp , ('h% or 1 %), ii 1 cup 2
leeks, j cup 0 Meal replacementlnutrition, reduced-fat (2%)/ 1 cUR 3
Jam, 1 Tbsp 1 Lentils, cooked, l/~ (UP 2 supplement products: soy milk:
Jelly. 1 Tbsp 1 Lettuce-, 1 cup 0 bar for weight 1055. • fat -free. 1 'eu p (8 f1 02) 2
Jerusalem artichokes Liquor (brandy, gin! rum, 1 (1 oz) 3 • regular, 1 cup (8 fl G?:.) 3
(sunchokes), l cup 2 scotch, tequila, vodka, drink," 1 cup 5 sweetened condensed,"
Jicama, 1 cup 0 whiskey), 1 jigger drink for weight-loss V.cup 11
(IV} fl oz) 2 (prepared from powder whole," 1 cup 4
K Liver, cooked: usi 119 fat-free Milk shake, any,flavor,
beef, 1 sli<:e or III cup (2 oz), 2 milk, or cannsd)," 1 cup, 3 fast food," 1 (1 Qfl oz) 9
Kasha (buckwheat groats),
cooked, 1 cup 2 chicken, '12 cup (2 oz) 2 Meatballs: Muffins:
Ketchup, '1/4 cup Lo mein, any type; 1 cup 8 with-out sauce, 2 any type (other than those
Luncheon 'meat: (11/4" diameter) 10 listed here), 1 large'
Kiwi fruit, 1 {4 .oz) lean (3 g fqtor less per DZ), with tomato sauce, ,2 (3" diameter)' 6
Knish, potato, 1 1 slice (1 or) (11/4" cjiameter),with English, light, 1
(31/2" square) '6 II/. cup sauos 13
regular (4 9 f'at.orrnore English, re~fular, 1 2
Knockwurst, L'OZ 5 Meat loaf:
per 041. 1 slice (1 bi) 2 Mushrooms:
L 1 slice (W' thick) 6 fresh, 1 cup 0
M
Melba toast:
6 rounds or 4 slices 1 marinated, 112 l'Up 3
Lamb, cooked: Macaroni, 1 Clip cooked N
lean, 1 sl ic-e , 1 chop, or 2 oz unccekec 4 Melon, honeydew, 1/13 melon
or 112 cup cubed or shredded (6ozl or tcup 1
(2 OZ) 3 Macaroni and cheese, Milk: Nachos, cheese, 4 8
i'eguJCir, 'I siice, 1 chop, or package mix, ,. cup prepered 9 butterrnilk.r fat-free, Nectar, any iype" 112 cup 1
lb. cup cubed orshreddsd Mandari'n orange, 1 (6 oz) 1 lowcfat (1 %), Of reduced- Nectarine, 1 ,(,4oz) 1
(20z) 4 Mango, 1 (B Oil 2 fat (2 %), 1 cup 2 Noodles, cooked:
lasagna, with meat, Margarine: evapo rated," fat-tree or cellophane, 1 cup 4
Iservi hg .(4 "l\ 21/2",) fat-free, 4 Tbsp 1 low-fat, 112 cup 2 egg, 1 cup 4
or 1 cup 6 reduced-calorie, 2 tsp. 1 evapo rated," whole, 0
t.atte: regular, ,. tsp 1 1/2 CLIp 4
made with fat-free milk, * Marinara sauce, IIi CUp 3 fat-free," 1 cup 2 Oil, vegetable, 1 tsp 1
1 tall (1 Z. fl oz) 2
Matzo, 1 board 2 Okra, 1 cup 0 POINTS POINTS POINTS
Olives, 10 small or Pears: Pineapple: thin crust,
6 large (1 oz) 1 can ned,U n::;weet~'1ed, chunks, canned, 1 slice (I/s of 14" ,
Omelets: 1 cup 2 unsweetened, 1 cup 2 1/10 of 16", or lil2 of 18") 6
cheese, l~egg, 'I 8 fresh, 1 (602) 1 fresh, 1/4 (12 OZ) Of 1 cup 1 thin crust,
ham and cheese, 2-e99, 1 9 Peas, cooked: Pineapple juice, 1/2 (I;.Ip 1 slice (I/sof HI" pie) 10
Onion rings, fas-t fond, black-eyed (cow peas), Pita, any type, Pizza crust dough.
1 medium servinq 10 Ihcup 1 1 small or 1ft, large ('I oz) refriqersted, frozen,
Onions, 1 cup 1 chick, 1(2 cu p 2 Pizza, cheese, restaurant-type: or ready-made. 1 OZ 2
Orange: green, 1 cup 2 deep dish, Plantain, 1 cup 3
juice, 112 cup snow (Chinese pea pods), 1 slice (If a of 1 Z", plums, 2 (40Z) 1
oranqe-qrapefruit juice. 1 cup 0 tho of 14", or \/1, of 16(') 5 Popcorn:
I/~ cup 1 split, 1/2 cup 2 deep dish, air-popped, 3 cup';
sections, 1 cup 1 sugar snap. 1 cup 0 1 slice (I(S of 14:', microwave-popped, light,
whole; 1 (5 oz) 1 Pecans, 14 halves (1 oz) 5 l(HlOT 16", or 112of18") 7 3 cups
p Peppers, 1 cup 0 deep dish, microwave-popped,
1 slice (Va- of 18" pie)' 10
Persimmon, 1 (6 02) 2 th i n crust, reduced-fat (94% fat-free),
Pancake, homemade; 1 Pickles: 1 slice ( 1/8, of 12", 5 i::L.lPS
(4" diameter) 3 sweet, Z large 1 1110 of 14", or 1112 of 16") 4 m icrow ave-popped,
regular, 3 cups 3
Papaya, 1(2 (8. ozlor 1 Cup unsweetened, 1 nip or thin crust,
Parsnips, 1 cup 2 1 medium 0 1 slice (l/S of 14", movie popcorn.
Pasta, 1 cup nooksdor Pie crust, 'any type, tho of 1'6", or V12 of 18") 5 without butter, 3 cups 3
2 oz uncooked 4 refrigerated or frozen, thin crust. oil-popped, 3 cups 3
Pasta sauce, bottled. 1Is of 9" pie crust 2 1 slice (1/a of 1&,' pie) 9 Poppy seeds, 1 tsp 0
a ny type! 112 cup 2 Pies: Pizza, one-meat topping, Pork:
Pastrami: fruit, one-crust, T/s-of restau ra nt-type: lean, lshce, 1 chop, or
beef, 1 slice (l oz) 3 9" pre 6 deep dish, 112 cup cubed or shredded
turkey, fru it, two-crust, l(H mf 1 slice (1/a of 1 2" . (20z) 3
1 slke (1 QZ) 1 9·" pie 9 Ilro of 14", Of 'lli2 of 16") 6 regular, 1 slice, 1 chop, or
Peaches: meringue, '/s of 9:." Pf€ 10 deep dish, 1/2 cup .cubed Of shredded
canned, unsweetened, Pierogies: 1 slice (Va of 14", (2 OZ) 5
1 cup 2 cabbage, cheese, or VI oof 16", 'Or 1/11 of 1 8 ") 8 Pork and beans, canned,
fresh, 1 (6.oz) potato, 3 (each 3112.") 7 deep dish, 1/l cup 2
Peanut butter, 1 Tbsp meat, 3, (each 31/J.") 8 1 slice (l/S of 18" pie) 11 Potatoes:
2 baked, stuffed with
Peanuts, 40 nuts (1 oz) 4 Pimientos, 1 (UP 0 thin crust, vegetables and cheese,
1 slice (1/s of 12", fast food. 1 11
1/10 of 14", or II'r2 of 16") 5 Potatoes (COll"t,) French fries:

• fast food, 1 small

serving 6

• frozen, baked, '15 (3 oz) 2

• homemade, 20 (each

about41/z" lang) 10

POINT5

mashed, 1/'2 cup

salad, 1/;. cup 7

sweet, 1 la rge (1 0 oz uncooked or 802 cooked)

or 1 cup 3

white or red:

• 1 large ('I o oz uncooked

or 8 oz cooked) 3

• 1 small (2" diameter or 3 oz ccoksdl

• 1 cup cooked 2

Potato chips:

baked, 1 QZ 2

regular, 14 (1 oz) 4

Preserves, 1 Tbsp

Pretzels:

hard or Bavarian, 'I .,(3/1,QZ) 2

rods; 2 (B/4 oz), 2

soft, 1 ,{21/2 oz) 3

sticks, 45 (314 oz) 2

twists, regular, Y (3/4 oz) 2

twists, small, 15 (}/~ oil 2

Prune juice, l!LeuR 2

Prunes,2 (3/4 O?) 1

Pudding, from fat-free, sugar-

free mix (made ,\Nith fat-free

milk)*,1 cup 3

Pumpkin, 1 «up 0

Pumpkln seeds, 1 tsp 1

Q---

--
POINTS
frankfurter, 'I (2' oz) 3 SandWiches:
hard, 1 (2 oz) 3 bagel, with cream cheese
hot dog, 1 (2 QZ 3 and 10)(, 1 large
high-fiber {3 9 or more cheese, grilled, 13
dietary flber pel' roll}, restaurant-style, 1
1 (20l) 2 cheeseburger on bun,
Rum, 1 jigger-{11fdl oz) 2 fast food, 1 small 8
thicken, grilled;
5 fast food, 1 9
Salad dressings (see falafel in pita, 1 large pita
with 4 falafel pattles 10
Dresslnqs) fish and cheese, fried,
Salads: fast food, 1 13
Caesar, 3 cups 7
hamburger on bun,
chef's, no dressing, 4 cups 6 fast food, 1 srnal] 6
chicken, 112 OW 6 Sauerkraut, tcup 0
coleslaw, 'lj2 cup 4 Sausage, beef or pork,
fruit, 1 CUp 2 cooked, 1 link or patty
mixed greens, 1 cup 0 Or 1 02 3
potato, II;. cup 7 Scallions, 1 c,up 0
side, without dressinq, Scotch, 1 jigger (111.1 N oz) 2
fast food, 1 serving 0 Sea.sonings and
spinach, with dressing, condiments (see page 81).
2 cups 7 Seitan, 2 slices {2 at.) or
taco, without shell 2 Tbse prepared mix
and dressing, fast food, 1 8 Sesame seeds, 1 tsp 0
taco, witb shell, Without Shellfish:
dressinq, fast food, 1 15 canned, any type (meat
three-bean, canned. only), drained, 117 cup 2
'fl. cup (41f20Z) 1 fresh (meat only), cooked
tuna, ~hcllp 7 without fat
Salami, any type, .. darns. 112 cup (2 oz) 2
1 slice (1 oz) 3 .. crab, 1/2 cup (20z)
Salsa, 2 Tbsp 0 .. crayfish, !12 cup (2 oz)
Saltines, 6' 2 Quesadilla, cheese, 1 (112 of 6" diameter)

----R---

2

Radishes, 1 cup

o

Raisins, 1/4 cup{l ill oz) 2

Raspberries, 11!i cups 1

Ravioli, with tomato sauce:

cheese, 8 pieces with

1/2 cup saute 16

meat, 8 pieces with

112 cup sauce. 14

Recipe ingredients

(see page 32)

Ribs (see Spareribs)

Rice,. cooked:

brown, 1 cup 4

tried, With beef,

chicken. pork; s.hrill'ip,

or plain, 1 CLIp 8

Spanish, 1 (UP 5

white, tcup 4

Rice cakes, plain.

7. re,gular ore rninl 1

Rice drinks:

any type (other than those

listed he(e), 1 cup (8 ff oz) 3

chocolate, 1 'cup (8 fl 02) 4

fat-free. 1 cup C8 fl o_z) 2

Rolls:

dinner, 1 (2 OZ}i 3

hamburger, 1 (20z) 3

Shellfish (COIl't) POINTS POINTS POINTS
• lobster, 1/2 CUp (2 oz) 1 Soy products: Spaghetti with tomato Sweet and sour sauce,
• oysters, 1/2 ell p (Z oz) 2 s elt an, 2 slices (2 oz) or sauce and meatballs, 2 Tbsp
• scallops, Ihcup'(2oz) 1 l Tbsp prepared mix 1 1 cupspaqhett], 1/~ cup Syrup:
soybean nuts, I;' cup sauce, and 2 meatballs 16 low-calorie, 2 Tbsp
• shrirrtp., 1/2 cup (2 oz) 1
.(1 0(:) 3 Spareri_bs: regular (maple; pancake,
Soft drinks: soybeans.xooked, 1/2 cup 3 barbecued, 4 orchocolate), t Tbsp
dub soda,l can or bottle .(each 4" I'ong) 8
(12'fl oz) 0 soy cheese(~ee "Cheese) Chinese, barbecued, 2 T
dlet, any flavor, soy milk:
1 can or bottle (1"2 fl oz) 0 • fat-free, 1 cup (8 f oz) 2 -(eacil 4" long) 4 Tabouli, III cup 4
seltzer, unsweetened, • regular, trup (8 tl at)' 3 Spinach, 1 cup 0
Tacos,
1 can or bottle (12 fl oz) 0 soy yogurt: Spi_nach salad, hard or soft, fast food, 1 5
sweetened with sugar, • flavored, 3/", CUp (6 oz) 3 with dre$siIlQ. 2 cups 7 salad, without shell and
any flavor, 1 can or bottle • plain, 3/4 cup (6 02) 3 Spreadable fruit, 1112 Tbsp dres5ing. fast food, 1 8
(12 fl oz) 3 tampeh (fermehted Sprouts: salad, with shell, wrthout
Sorbet, any flavor, 1 scoop 50yme?n cake).; '114 cup alfalfa, 1 CLIp 0 dressing, fast food, 1 15
or 1/2 cup 2 (1 oz) 1 bean, 1 'Clip 0 sauce, 1 Tb5p 0
Soups: textured vegetable Squash: shells, store-bouqht, 2 2
bouillon, any type, 1 cuP 0 protein, 1/3 cup (:>/4 OZ dry) 1 spaghetti, 1 cup 0 Tahitii,·1' Tbsp 2
broth. O)[lY type, 1 cup 0 tofu: summer, 1 cu_p 0 Tangerine,
chicken noodle, 1 cup 3 • frozen. Ih_ cup 5 winter, 1 cup 1 1 large. or 2 5m;:;111 (6 02)
egg drop, 1 CLiR 1 • low-fat, lh cup, zucchini, 1 cup 0 Tartar sauce, 1 Tbsp 2
l/s block, or 3 oz
hot and sour, 1 cup 2 Steak sauce, 1 Tbsp 0 Tea, black. without sugar,
Ientil, T (UP 3 • regular, firm, Sti.r-fry with ga.rlic or 1 cup 0
l/n:up, '/5 b~ocW. black bean sauce: Tempeh (ferl'l'lented soybean
mushroom, cream of. Of 302 2 beef or pork, 1 (UP 8
canned (made with • reg ul-a r, soft, cake), 1/4 CLIp. (1 02) 1
fat-free-milk), 1 CLIP 3 chicken or shrimp, 1 cup 7
1/, cup, lis· block, Tempura:
onion soup mix, 1 cup or 3 0.1. Strawberries, 11/2 cups shrimp, 4 jumbo shrimp 12
prepared or '14 envelope 1 Soy sauce, 1 Tbsp 0 Stuffing mix, bread, veg.etable, trup 8
tomato, canned 1 cup cooked or 1/2 cup prepared 4 Tequila, 1 jigger ('11/2 fl oz) 2
(made with water), 1 cup 1 Spaghetti, Sugar. allY type, 1 Tbsp 1
2 0.2 uncooked 4 Teriyaki:
vegetable, 1 cup 2 Spaghe.tti sauce, bottled, Sunflower seeds, 1 Tbsp 1 beef, 2 slices (4 01.) 7
Sour cream: allY type, 'h cup 2 Sushi. (maki, nigi-ri, or nort chickeri,2 slices-.(4 02) 6 I
fat-free, '/4 OW 1 Spaghetti with marinara rrraki), 4 pieces 2 fish,40·z 5
light, 3 Tbsp 1 sauce, 1 cup spaghetti with Sweet and sour: sauce, 1 TbSp 0
regular. 1 Tbsp 1 '/2 cup sauce 6 beef or pork, 1 cup' 12
chicken or shrimp, 1 cup 10 POINTS POINTS POINT5 POINTS
Textured vegetable canned in water, :drarned. breakfast strips, 4 (1 oz) 3 light (artificially s\Neetened),*
protein. 113 cup:W~ oz dry) 1 lf2 cup (4 QZ) 3 burger, 1 (23/.1 QZI 2 1 cup 2
Tofu: fresh, cooked, burger, fat-free. 'I (2V~ oz) low-fat, sweetened with
fro z-en , 1/7 cup 5 1 fillet or steak' (60z) 5 seitan,,2 slices (2 O,l) 01' sugar:
low-fat, l/3.cup, salad, 112 cup 7 ? Tbsp prepared miX 1 • flavored (vanilla, lemon,
'/5 block, or 3 oz 1 Turkey, cocked: coffee), * 1 -cup 4
tempeh (ferrnented soybean
regular, 'firm, dark meat, 1 s:lice or lIz cup cake), I/t! cup (1 6z') 1 • fruit-fi.avdre(;l/ 1 cup 5
'13 cup, 1/", block" or 3 oz 2 Cll1:led or shredded (20z) 3 textured vegetable protein, ii plain/ 1 cup 4
re'gular, soft, III cup, ground, 1 patty (3 02) 5 1/3 (U P (314 OZ dry) 1 soy yogurt:
1/5 block, or 3 oz 1 ground, II! cup (2 oz) 3 Vodka, 1 jigger ('11/2 fl oz) 2 • flavored, 3/4 cup (6 oz) 3
Tomatoes: • plain, 3/4'CUp (-6 0Z) 3
dried (not packed in oil), W Yogurt, frozen:
1/1 cup fat-free, no sugar added.
Waffles, any type, low-fat,
fresh or canned, 1 cup 1 SC00P or 1/1 cup 2
frozen, 2 (4" round, or square) 3
paste, 2 Tbsp Walnuts, 14 helves (1' oz) 5 fat-free, sweetened With
puree or sauce, 112 ,(Up sugar, 1 scoop or ~h cup 2
Water chestnuts, 1 cup 1 low-fat, 1 scoop or: Ih cup 3
Tomato or mixed
v~getable jUice,lj. CUp Watercress, 1 cup 0 Yogurt drink," 1 cup 5
Tomato sauce, Italiari, Watermelon, Z
1/ .. cup 2" slice or 1 cup 1
Tortillas: Wa~er or mineral water, Ziti, baked (without meat),
t-cup 0
corn, 2 (4" diameter); 1 cup 6
1 (6" diameter). Wheat germ, 3 Tbsp 1 0
1f2(1 0," ,dlartreter'), Dr 1 Whiskey, 1 jigger (1 III floz) 2 Zucchini, 1 cup
flour, 2 (4" diameter), Wine, 1 small glass (4 fl oz) 2
1 (6" diameter), y 'CQU,l11s -as , servlnqof milk products
'12 (10'" dlarneter), '91' 1 0

Tortttla ch ips, 1 2 (1 oz) Yam, 1 larqe (1 0 02 uncooked
Tortoni, 1 serving orBoz.cooked) or 1 cup 3
Tostadas: Yogurt:
beef,l fat-free, sweetened with
chicken, 1 sugar:
shells, store-bought, 2 2 brea.kfast links (sausage- • flavored (vanilla, lemon,
TLlna: type). 2 (1112 02): 2 coffee). " 1 cup 3
canned in oil, drained, breakfast patty (sausaqe- • fruit-flavored," 1 cup 4
1/2 cup '(4 ot) 5 type), 1 (1 oz) 1 • plain, * 1 cup' 3 Textured vegetable

protein •• /3 cup (S/a oz dry) 1

Tofu.:

frozen. )/7 cup 5

low-fat. 113 cup;

1Is block, or 3 oz 1

regular. firm,

1/, CLIp, IJS block, or 3 oz 2

regu I ar r soft, 1/:3 ru o,

,1Js block, or 3 02 1

Tomatoes:

dried (not packed 11'1 oil),

114 Cup 0

fresh or canned. 1 cup 0

paste. 2 Tbsp 0

puree or sauce, VI. cup 0

Tomato or mixed

ve.getable juice, Iii cup 0

Tomato sauce. Italian,

il2 (UP 3

Tortillas:

torn, 2 (4" diameter), 1 (6" diameter),

1/2 (10/' diameter). or 1, 94 1 flour, 2 (4" diameter).

1 (6" diameter),

lb{10" diameter), or 1 oz 2

Tortilla chips, 12 (1 QZ) 3

Torfonl, 1 s"r;iing 7

Tostadas:

bee{ 1 10

chicken, 1 8

shells. store-bought, 2 2

Tuna:

canned in oil, drained.

112 (UP (4 oz) 5

POINTS

POINTS canned in water, dralned,

112 cup (4 oz) 3

fresh, cooked,

1 fillet or steak (6 02) 5

salad, '12. cup 7

Turlcey, waked:

dark meat. 1 .slice or 1/2 cup'

cubed or shredded (2"oz) 3

ground, .1 patty (3 cz) 5

ground, 1/2 cup (2 oz) 3

ground, lean, i patt)I'(3 oz) 4 ground, lean, 1/2 cup (2 02) 3 light meat, 1 slke or ~/;. (UP

cubed or shredded (2 oz) 2

Turnips. 'I cup

o

----v---

Veal, cooked;

lean, 1 slice, 1 chop, or III cup tubed or

shredded (2 qt)' 3

parmigiana, with sauce,

5 os with 112 cup sauce 12

regular. 1 slice, 1 chop,

or Ih cup cubed OJ

shredded (2 oz) 4

Vegetable juice. mixed,

1/2 cup 0

Vegetables, O-POINT

(5.ee p.age 13)

Vegetarian meat substitutes:

breakfast links (sausace-

type). 2. (11/2 oil 2

breakfast patty (sausage-

type), 1 (1 oz) 1

POINTS 3

POINTS light (artificiaIIY'swE'etened),;'

1 cUP' 2

low-fat, sweetened with sugar:

• flavored (vanilla, lemon, coffee), * 1 cup

• fruit-flavored." 1 cup

breakfast strips, 4 (1 oz) burger, 1(23/4 oz}

burger, fat-free, 1 2"s!~ oz) seitan, :2 slices C2.0z) or

2- Tbsp prepared mi;<

tempeh (fermented soybean cake). 1/4 cup (1 (2)

2 1

1

1

5

• plain, * 1 cup soy yogart:

• Flavored, 3/.lJ cup (6 02)

• plain, 3/4 cup '(6 oz) rt, frozen:

free. no sugar added, .cop or 1/2 cup

free, sweetened with ar, 1 scoop or 1/2 cup

-fat, 1. s:(OOP or III cup rt drink.;'- 1 cup

2 3- 5

4

textured vegetahle· protei n,

1/:$ cup (3/4ozdry) 1

Vodka, 1 j-igger (11/r. fl ot) 2

•••

3 3

2

Exclusive lor Active Meeling Members when you Sign up for (lie, 3 month prapayment plan

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(£[i1 rJilllI fltI!JJ €J r;wIIfTiFt (J1J ~_/~ArW~

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of this booMet for details ..

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f;ked (vv.rthowt meat), li"i. 1 cup

6 o

~. as 1 serving of rnill;. products

• flavored (vanilla, lemon, coffee},'" I cup,

• fruit-flavored, ~ 1 cup

• plain, * 1 cup

3 4 3

Restaurant & Ethnic Favorites

POINTS

Chinese food

Chinese vegetables with:

• beef, 1 cup 6

• chitken, 1 cup 5

• pork, 1 cup 7

• shrimp <Dr tofu, 1 cup egg drop soup, 1 cup

egg rolls:

~. beef or pork, 1

.(4)12" long) 5'

- chicken Dr shrimp, 1

(41/z" long) 4

hot and sour soup, 1 cup 2 10 me in, any type, 1 cup 8

POINTS

POINTS French fries, tsrna!l serving 6, hamburger on bun, 1 small 6 milk shake, any flavor, x 1 9 onion rings,

1 medium servi[19 10

potato, baked, stuffed

'tjith vegetable5"ano

chees!", 1 11

I

rice, fried, with beef, chicken, pork, shrimp'.

or plain, 1 cup' 8

spareribs, Chinese,

barbecued, 2 (each 4" long) 4 soy sauce, 1 Tbsp 0 stir-fry with garlic or

black bean sauce:

• beelor pork, 1 cup 8 - chicken ,or shrimp, 1 cup 7 sweet and sour:

• beef or pork, 1 cUp 12

• chicken or shrimp,

1 cup 10

• sweet and sour sauce, 2 Tbsp

Fast food

4 1

bean burrito, fast food, 1 6

cheeseburger on bun,

1 .srnall 8

chicken pieces :(nugget-

style), fried, 6 pieces 8

chicken sandwich, grilled, 1 9 fish and cheese

sandwich, friecj,,'1

side salad, withplit dresstnq,

1 serving 0

taco, hard or soft, 1 5

taco salad, without shell

and dressing, , 8

taco salad, With shell, without dresslng,'1

13

Hispanic food

Deans, retried, liz cup burritos, bean:

• 'I la rg,e (8"),

-, small (6")

15

POINTS
enchiladas:
• beef or pork. 2 12
• cheese: 2 10
• chicken, '2 9
fajitas:
• beef, 2 11
• ~hicken, 2 8
- pork. 2 13
guac.amole, 1/4' cup 2
nachos, cheese, 4 8
quesadilla, cheese,
'J (1/7 of 6" diameter) 5
salsa, 2 Tb5P 0
Spanish rice. 1 cup 5
tortillas:
• corn. 2 (4" diameter),
1 (6" diameter).
1b (10" diameter),
or 1 02 1
• flour, 2 (4" diameter),
1 (is" diameter),
1/2 (10" diameter),
or 1 02: 2
tortilla chips, 12 (1 oz) 3
'tostadas:
• beef, 1 10
• chicken, 1 8 3

8 5

POINTS

Italian food

biscotti, g mini, 2 small,

or 1 regular (1 oz) 3

chicken parmigiana.

\A/ith sauce, 5 oz with I(I cup sauce

eggplant parmiqlana, with sauce,

1 s,erving (3":< 4"), 13

garlic bread, 1 slice (1 t/2 oz) 5 lasagna, with meat,

1 ser';'ing (4")( 21ft") or 1 cup

marinara sauce, 1/2 cup 3

pasta, 1 cup cooked 4

pizza, cheese:

• deep dish,

1 slice (Va of 1:1", 1/10 of 14'''',01'

1(12 of Hi ") 5

• deep dish,

1 slice (If a of 14", VIC of 16", or

'/IJ. of '18") 7

• deep dish,

1 slice (:l/s,of 18" pie)

• thin crust,

'I slice (I/o: ,of 12", Iho of 14", or Ill, of 16")

• thin crUS\,

1 slice (.1/a of 14", 1/10 of 16", or

1112 of 18") 5

• thin crust,

1 slice (l/S of 18" pie), '9

pOINTS

10

pizza, one-meat topping:

• deep dish,

1 slice (118 of 12", iflO of 14", or

V'2 of 16") 6

• deep dish,

1 slice (118 6f 14", 1/10 of 1:6",

or 'h~ Of Hj") 8

• deep dish,

1 slice (1/a of 18" pie) 11

• thin tru st,

1 slice (1/8 of 12", VIC) of 14", or

1!t2 of 16") 5

·1hin trust,

1slite (11ll of 14", Ilia of 16.",-Or

1;' ~ of 1-8") 6

- thln crust,

tstice (!Is of 18 h pie) 10

POINTS

6

ravioli, with tomato sauce:

• cheese, 8 pieces with 1./2 CUp sauce

• meat, & pieces with

1/2 Cup sauce

spaqhetti, cooked, l cup spaghetti With marinara sauce, 1 cup spaghetti yvith III Cup sauce

spaghetti with tomato sauce and meatballs;

1 cup spaghetti, 1/2 cup sauce. and 2 meatballs

tortoni, 'lservinq

veal parrnlqiarra, with sauce: 5 oz with 'h cup Sauce

ziti, bAaked (without meat), 1 (UP

10

4

POINTS

Japanese food

16

rice, frted, plain, 1 cup 8

sushi (rnaki, nigiri, or

nori rnakl), 4 pieces 2

tempura.:

• shrimp; 4 jumbo shrimp, 12

• l1eg,etable, 1 cup 8

teriyaki:

• beet, 2 slices (4 oz) 7

• chicken, 2 slices (4,oz) 6

• fish, 40z 5

• sauce, 1 Tbsp, P

14 4

6

16 7

12

6

POINTS

Jewish food

bagel, any type,

1 small or 112 lar,ge (20z). 3

bagel. with cream ch.ee~e

and lox, 1 large 12

blintz, cheese. 1 5

knish, potato, 1

(3112" squarc~)6

matzo, 1 beard 2

PO/NT5

Middle Eastern food

Seasonings and Condiments

falafel in pita, 'I iarg:e pita

with 4 falafel patties 10

falafel patties, 4 (each

2" diameter) 7

hummus, I!~ cup 3

pita, any type,

1 small or 112, iarge (1 oz)

tabouli, 1/2 cup 4

tahini, 2, Tbsp 2

The following items have 0 POINTS, so use them to add flavor to foods:

• capers

• extracts

• flevorinqs.

• gelatin (unflavored)

• herbs

• horseradish

• hot sauce (pepper sauce).

• lemon juice

• lime "juice (no suqar added)

• mustard

• nonstick cooking, or ,baking

spray

• relish

• spices

• suqar substitutes

• vinegar

• Worcesiecshire 'sauce

DAILY POINTS,e RANGE

Current Weight Daily POINTS Range
Less than 150 pounds 18-23
150-114 pounds 20-25
175-199 pounds 22-27
200-224 pounds 24-29
225·249 pounds 26-31
250-274 pounds 28-33
275-299 pounds 29-34
300-324 pounds 30-35
325-349 pounds 31-36
more than 350 pounds 32-37 8 Steps to a Healthy Weight

1. Payallenti on 1.0 serv.ing sizes.

2. Choose at least 5 servings 01 fruits and vegetables a day.

3. Choose alleast 2 servings 01 milk and milk products a day (3 if you're.a leen or over 50).

4. Include protein-rich loods in your diet.

5. Choose a variety of grains daily, especially whole

grains.

6. Lim il alcohol, hi gil-sugar, and h 19h-fal foods. 1. Drink alleasl 6 glasses of water every day.

8. Insure your nutritional well-being by laking a

multiple vitamin-mineral supplement every day.

The POINTS{/!) Weight-Loss System and malerlals are proprietary 10 Weight Watcher'S l~tJlrnatiOrlill. Inc. and are licensed to WEIG~T WATCIiEAS members solely tor their own personal Use in losing and controlling thelr weighLlmy other use is str!ctly prohibi(ed. ©Weight Watchers I nlernational, Inc. 2001 All right.s reserved. WE.IGHT WATCHERS for services is the re.gislered trademark of Weighl Watchers International. Inc. Printed in U.SA Patent No. 6.040,531

Mom'ing

1'J. c: arMffe j~ 3/J.( C. nf'DA1.. {CAW Ic.~~

t c . fo. t· r= tN.tk V/Ahlr>t~

Middil)'

/ SIttCL'ii ~ S eA-/ "rci ~~~M

:~ ~~ ;_

~ otliJk-r-t 7

Evening

£C. !YJrlJed fJlW.n.4. _

e( 1. fa. t ; fr-u oIl!&U./Af

/ SffI.IJ.J'lf g)MJ f~v Ie g

ulfimati. Pt'X.ZA _;:;;;

stt.hkto..e 1

j N~ -.foc vvzA1b. 1110.; S I

rnod POfN[S Used

Fmd POINTS "Ba.n/(ed"

Activity mmures or POfI\ITS Earned

Milk P~·odf.(Ci.S &111Zf (0) IVale,. ~ 1I21Ji2l1if Ga' Gl

Pntit!J anJ Vegerli/,ie$[i2f 1121 [;f :if Gl

J I {

s

o /

Morning po~,
Midday
Evening
Food POINTS Used
Fwd POINTS "Uani<ed"
Activity mil1we5 OT POINTS Earned MilI{ Pi-(xlucts 0 0 (0) Wiuer 0 0 0 IJ_Q 0

Fruits tti'itl Vegewbll.?S 0 0 0 0 0

MQtni'ng POINTS
I Mi(/da.y
I
I
I Evening
Fo()t/ POINTS Used
Food POINTS ''Btm/,etl''
ACI'i~lhy' mmlW:'S or POINTS Eame:t1
I Milk ProductS 0 0 (0) Water 0 0 0 00 0

Fn1it5 mul Vegetables 0 0 0 0 0

Morning POINTS
Midday
Evening
Food POINTS Used
FO(Jd POINTS "Bllnki'a"
Ae~ivi[y' mfllU[.es or POfNTS Earned MilI( 1)i-QdTEt,O 0 (0) Water 0 0 0 0 0 0

Fruits and Vegewbles 0 0 0 0 0

Moming mINTs
-Midda.y
Evening
FflUd POINTS Used
Food POINTS "Banked"
Activity minute., or POINTS EarnEd MiJk Prruiuns 00(0) Wmer 0- 0 0 0 0 0

Fruits and Vegetables 0 0 0 0 0

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