Weight Watcher Healthy Guidelines
- Fruits and Veggies 5 servings daily
½ cup per serving unless leafy then 1 cup
- Milk 3 servings daily
1 cup per serving
- Liquids 6 cups daily
- Healthy Oils 2 tsp daily
- Lean Protein 1-2 servings daily
Lean meat, skinless chicken, fish, beans
Soy products and lentils
- Whole Grains whenever possible
Grains & Grain Products
GF Grains: amaranth, arrowroot, buckwheat, corn (cornmeal, corn grits), fava, flaxseed, garbanzo bean (chickpea, besan, gram or channa), hominy, hominy grits, kasha (toasted buckwheat), millet, pure uncontaminated oats, quinoa, rice, sago, tapioca
GF flours: bean flours (garbanzo, fava, romano), pure buckwheat flour, buckwheat bran, cornstarch, cornmeal, corn bran, garfava flour (garbanzo + fava bean flours), mesquite flour, montina flour (made from Indian rice grass), nut flours and nut meals, pea flour, potato flour, potato starch, rice flour (white and brown), sorghum flour, soy (soya) flour, teff (or tef) flour
Breads and baked goods made with GF grains and free of other gluten-containing ingredients
Pastas made from rice, beans, corn, potato, quinoa, soy, wild rice and other GF grains
Cold cereals: puffed corn, amaranth, buckwheat, millet or rice, rice flakes and soy cereals
Hot cereals: hominy grits, soy grits, cream of buckwheat, cream of rice, puffed amaranth, rice flakes, quinoa flakes, soy flakes
Rice: brown, white, basmati, jasmine or wild rice
Grains: buckwheat, millet, amaranth, rice, corn, quinoa
Corn or rice tortillas
Popcorn 94% fat free microwave only
