Crissie----Core Info

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The Core Foods are nutritious and include all food groups. Use the overview below to help guide your food choices.

The detailed pages that follow will show you the specific food items on the list. To review a particular category, just select it from the navigation on the right side of the page.

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VEGETABLES:

What's Included: Fresh, frozen or canned (without added sauce, fat or sugar)Tomato paste, puree and sauce

Details:

Vegetables cannot contain ingredients that are not Core Foods (e.g., regular refried beans, pork & beans, corn in butter sauce, dried tomatoes packed in oil, French fries and sweet pickles are not Core Foods)

Vegetable juices are not Core Foods

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FRUITS:

What's Included:

Fresh, frozen or canned fruits (without added sugar)

Details:

Canned fruit must be packed in water or juice (not syrup) and drained before eating

Unsweetened applesauce is a Core Food, but sweetened applesauce is not

Dried fuits are not Core Foods

Fruit juices are not Core Foods

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SOUPS:

What's Included:

Fresh, canned, frozen or homemade soups made only with Core Foods

Bean soup (e.g., lentil soup, split pea soup)

Bouillon

Broth-based soup

Tomato soup

Details:

Cream soups are not Core Foods

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FAT-FREE DAIRY PRODUCTS AND DAIRY SUBSTITUTES:

What's Included:

Fat-free milk, cheese and sour cream

Soy milk, cheese and yogurt (plain)

Details:

Weight Watchers Smoothies or fat-free, sugar-free instant hot cocoa or reduced-calorie dairy shakes is limited to once a day

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EGG AND EGG SUBSTITUTES:

What's Included:

Whole eggs, egg whites and egg substitutes

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READY-TO-EAT COLD CEREAL:

What's Included:

Puffed wheat, puffed rice, shredded wheat, and 100% bran cereals that do not contain added sugar

Details:

Cold cereals are limited to one meal a day and must be eaten with fat-free milk or fat-free plain yogurt

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COOKED (HOT) CEREAL:

What's Included:

Cooked (hot) cereal

Details:

Any plain variety that does not contain added sugar

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GRAINS AND STARCHES:

What's Included:

Whole-wheat pasta, brown rice, potatoes, and grains

Starchy vegetables (e.g., peas, corn)

Details:

Whole-wheat pasta or brown rice or potatoes is limited to one meal a day

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LEAN MEAT, POULTRY, FISH AND MEAT SUBSTITUTES:

What's Included:

Beef, lamb, pork and veal:

At the meat case look for cuts from the "loin," "round," and "leg"

Organ meats

Poultry – Chicken and turkey:

Fresh, frozen, or canned.

Organ meats (e.g., chicken livers)

Fish and shellfish:

Fresh, frozen, or canned, any variety

Meat substitutes:

Dried beans and lentils

Tofu, any type

Vegetarian burgers, frozen

Details: Beef, lamb, pork and veal:

Choose visibly lean cuts and trim any excess fat

Ground beef with no more than 7% fat or ground turkey or ground chicken is limited to one meal a day

Processed meals such as deli products and hot dogs are not Core Foods

Poultry – Chicken and turkey:

Trim any visible fat before preparing and remove skin before eating

Fish and shellfish:

Canned varieties must be packed in water, broth, or tomato juice (not packed in oil)

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OILS AND CONDIMENTS:

What's Included:

Fat-free salad dressings

Fat-free margarine

Fat-free mayonnaise

Nonstick cooking or baking spray

Extracts, flavorings, and herbs

Select other condiments and extras

Details:

Include 2 teaspoons of olive, canola, safflower, sunflower, or flaxseed oil each day

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BEVERAGES:

What's Included:

Coffee (without sugar)

Tea (without sugar)

Diet soft drinks

Club soda

Seltzer (plain or flavored, unsweetened)

Water

Details:

Beverages containing alcohol are not Core Foods

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Don't add on AP's on core because we feed our bodies until they are full. It is like our bodies request extra AP's when they want them. I hope that makes sense.

As far as the questions about combining core and non-core foods. If you do that you need to count all of those points from that meal. As far as I can tell. But I am still working out the details. But think about this...a salad with all non-point veggies and then splurge with some great ranch dressing. All you would end up counting is the dressing.

Also as far as the dressings go...remember we can have 2 T of good oils per day. Dressing can be made with those things.

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As you learned in your Meetings, the Core Plan gives you a weekly POINTS Allowance of 35 to use on any food that is not on the Core Food List. This means you have 35 to use over the course of 7 days, and you can use them any way you please.

Whether you use some, all or none of your weekly POINTS Allowance is up to you. Each week you’ll start fresh with 35. The Weight Watchers eTools weekly POINTS Allowance guide will help you customize your weekly POINTS Allowance for your unique lifestyle.

Customizing your weekly POINTS Allowance to fit your life:

Everyone’s different—that’s why everyone’s weight loss needs are different. The beauty of the weekly POINTS Allowance is that you can use it in a way that suits your lifestyle.

Many people like to use a few POINTS values each day on foods they typically like to eat; others "splurge" on a big meal or treats. If you have an unpredictable meal schedule, or tend to eat out a lot, you may want to use them to help deal with unexpected situations where you need to eat outside of the Core Food List.

Your weekly POINTS Allowance will help you custom-fit the Core Plan to fit your lifestyle. Weight Watchers eTools gives you lots of great tools to help you find and spend your POINTS values:

Increasing your weekly POINTS Allowance:

As you’ve probably learned in your Meetings, you’ll also be able to earn Activity POINTS values through exercise which you can then add to your weekly POINTS Allowance balance. The Activity POINTS Calculator calculates the POINTS values for over 100 sports, exercises and everyday activities. Use the POINTS Pad to record Activity POINTS values you’ve earned and keep track of how many POINTS values you have left for the week!

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