Guest guest Posted January 2, 2006 Report Share Posted January 2, 2006 Weight Watchers Food Points Daily Points Range less than 150 pounds ******** 18 to 23 points 150 to 174 pounds *********** 20 to 25 points 175 to 199 pounds *********** 22 to 27 points 200 to 224 pounds *********** 24 to 29 points 225 to 249 pounds *********** 26 to 31 points 250 to 274 pounds *********** 28 to 33 points 275 to 299 pounds ********** 29 to 34 points 300 to 324 pounds ********** 30 to 35 points 325 to 349 pounds *********** 31 to 36 points more than 350 pounds ******** 32 to 37 points ------------------ Guildlines 1-5 Servings of vegetables and fruits. 2-Chose whole grains,such as brown rice and oats,whenever possible. 3-2 servings milk products.teenager or over 60 yrs 3 servings. 4-Have some healthy oil (olive,canola,sunflower, or flaxseeds) 5-At least1 or 2 servings Protien a day. 6-Limit added sugar and alcohol. 7-6 - 8 glasses of water daily. 8-Take multple vitamin -mineral supplement. Simply choose foods to keep you within your daily point range and you'll lose weight. Almonds 22 nuts = 4 Apple juice 1/2 cup = 1 Apples dried 1/4 cup = 1 fresh 1 large = 2 1 small = 1 Applesauce, unsweetened 1 cup = 2 Apricots dried 6 halves = 1 fresh 3 = 1 Asparagus 12 spears or 1 cup= 0 Avocado 1/4 = 2 Bacon, cooked, crisp 3 slices= 4 Bagel, any type 1 small or 1/2 large = 3 Bagel, with cream cheese and lox 1 large= 12 Banana 1 = 2 Barbecue sauce 1/4 cup = 1 Barley, cooked 1 cup = 3 Beans, cooked: baked 1/2 cup = 5 baked, vegetarian, canned 1/2 cup = 2 black 1/2 cup = 2 cannellini 1/2 cup = 1 garbanzo 1/2 cup = 2 green or wax 1 cup = 0 kidney 1/2 cup = 1 lima 1/2 cup = 1 navy 1/2 cup = 2 pinto 1/2 cup = 2 pork and beans, canned 1/2 cup = 2 refried 1/2 cup = 3 refried, fat-free or regular, canned 1/2 cup = 2 soybeans 1/2 cup = 3 white 1/2 cup = 2 Beef: ground 1 patty (3 oz) = 6 ground, lean 1 patty (3 oz) = 6 lean 1 slice or 1/2 cup cubed or shredded (2 oz) = 3 regular 1 slice or 1/2 cup cubed or shredded (2 oz) = 4 steak 1 small (4 oz) = 10 steak, lean 1 small (4 oz) = 7 Beef stew 1 cup = 5 Beer: light 1 can or bottle (12 fl oz) = 2 regular 1 can or bottle (12 fl oz) = 3 Beets 1 cup =0 Biscotti homemade 1 small (2 " diameter) = 3 Blackberries 1 cup = 1 Blueberries 1 cup = 1 Bologna, any type 1 slice (1 oz) = 2 1 jigger (11/2 fl oz) = 2 Bratwurst 2 oz = 5 Breads: any type(other than those listed here) 1 slice = 2 corn 2 " square = 3 garlic 1 slice = 5 high-fiber (3 g or more dietary fiber per slice) 1 slice = 1 Bread crumbs, dried 3 Tbsp = 2 Broccoli 1 cup = 0 Brownie 1 (2 " square) = 5 Brussels sprouts 1 cup = 0 Buffalo wings, cooked 3 = 9 Bulgur, cooked 1 cup = 2 Burritos: bean 1 medium (8 " ) = 8 bean 1 small (6 " ) = 5 Butter, regular or whipped 1 tsp = 1 Cabbage 1 cup = 0 Cakes: angel food 1/16 of 10 " tube = 2 pound 1 slice (5 " x3 " x1 " ) = 8 with icing, homemade 1/12 of 9 " layer cake or 3 " square =12 Candies: 1/2 candy bar, or 2 Tbsp chips (1 oz) = 3 fudge, plain 1 piece (1 " x2 " ) = 3 hard 1 oz = 2 Cantaloupe 1/4 melon (8 oz) or 1 cup = 1 Cappuccino: made with fat-free milk 1 grande (16 fl oz) = 2 made with low-fat milk 1 grande (16 fl oz) = 3 made with whole milk 1 grande (16 fl oz) = 4 Caraway Seeds 1 tsp = 0 Carrots: cooked 1 cup = 1 raw 1 cup = 0 Cashews 14 nut s= 4 Cauliflower 1 cup = 0 Celery 1 cup = 0 Cereals, cooked: cream of rice 1 cup = 3 cream of wheat 1 cup = 2 farina 1 cup = 2 grits 1 cup =3 oatmeal 1 cup = 2 Cereals, ready-to-eat: any type (other than those listed here) 1 cup = 2 raisin bran 3/4 cup = 2 fortified 1 cup =2 frosted 1 cup = 3 granola 1/2 cup = 4 granola, low-fat 1/2 cup = 3 nuggets 1/2 cup = 3 puffed 1 cup = 1 shredded wheat 1 biscuit = 1 wheat germ 3 Tbsp = 1 Cereal bars: fat-free 1 = 2 regular 1 =3 Cheeses: cottage 2 Tbsp = 1 - fat free 1 cup = 3 - low-fat (1%) 1 cup = 3 - reduced-fat (2%) 1 cup = 4 - regular (4%) 1 cup = 6 cream 2 Tbsp = 1 - fat free 4 Tbsp = 1 - light 2 Tbsp = 2 - regular (4%) 1 Tbsp = 1 feta 1/4 cup (1 1/3 oz) = 3 hard or semisoft, dairy or soy 2 Tbsp = 1 - fat-free 1 " cube, 4 Tbsp shredded, or 3 Tbsp grated (1 oz) = 1 - low-fat 1 " cube, 4 Tbsp shredded, or 3 Tbsp grated (1 oz) = 2 - regular 1 " cube, 4 Tbsp shredded, or 3 Tbsp grated (1 oz) = 3 Neufchatel 1 Tbsp = 1 pot 1 cup = 3 ricotta 2 Tbsp = 1 - fat-free 1 cup = 4 - part-skim 1 cup = 8 - whole 1 cup = 11 Cheeseburger on bun, fast food 1 average = 9 Cheese sandwich, grilled, restaurant-type 1 = 13 Cheese sauce 1/4 cup = 2 Cherries: dried 1/4 cup = 2 fresh 1 cup = 2 Chicken: buffalo wings, cooked 3 = 9 canned 1/2 cup = 4 dark meat, cooked 1 slice or 1/2 cup cubed or shredded = 3 light meat, cooked 1 slice or 1/2 cup cubed or shredded = 2 nugget-style, fried, fast food 6 pieces = 8 - breast, without skin and bone 1 = 3 - breast, without skin 1 = 3 - breast, with skin 1 = 5 - drumstick, without skin 1 = 1 - drumstick, with skin 1 = 3 - thigh, without skin = 3 - thigh, with skin 3 = 4 salad 1/2 cup = 6 Chili con carne, with or without beans 1 cup = 8 Chili dog on roll 1 = 10 Chili sauce 1 Tbsp = 0 Chinese vegetables with: beef 1 cup = 6 chicken 1 cup = 5 pork 1 cup = 7 shrimp or tofu 1 cup = 4 Chips: corn 10 large or 30 small = 4 potato, baked 1 medium = 2 Cocoa, hot, instant: regular 6 fl oz = 2 fat-free 6 fl oz = 1 no sugar added 6 fl oz = 1 Coffee, black, without sugar 1 cup = 0 Coleslaw 1/2 cup = 4 Corn: kernels or cream-style 1 cup = 3 on the cob 1 small ear (5 " ) = 1 Corn bread 2 " square = 3 Corn chips 10 large or 30 small = 4 Cornmeal, cooked 1/4 cup = 4 Couscous (semolina), cooked 1 cup = 3 Crackers, snack any type (other than those listed here) 1 oz = 3 fat-free 7 = 1 graham 2 (2 1/2 " squares) or 2 Tbsp crumbs = 1 matzo 1 board = 2 melba toast 6 rounds or 4 slices = 2 rice cakes, plain 2 regular or 6 mini = 1 saltines 6 = 2 Cranberries: dried 1/4 cup = 2 fresh 11/2 cups = 1 Cranberry sauce 1/4 cup = 2 Cream: light 2 Tbsp = 2 half and half 2 Tbsp = 1 sour, fat-free 1/4 cup = 1 sour, light 3 Tbsp = 1 sour, regular 1 Tbsp = 1 whipped cream or topping aerosol or frozen 1/4 cup = 1 whipping, heavy or light 2 Tbsp = 3 Cucumber 1 cup = 0 Currants: dried 1/4 cup = 2 fresh 1 cup = 1 Dates: dried 1/4 cup = 1 fresh 1 cup = 1 Doughnut, plain or glazed 1 (3 " diameter) = 6 Dressing, salad: creamy: - fat-free 2 Tbsp = 1 - reduced-calorie 2 Tbsp = 2 - regluar 2 Tbsp = 4 Itlian-type (other than creamy Italian): - fat-free 2 Tbsp = 0 - reduced-calorie 2 Tbsp = 1 - regluar 2 Tbsp = 4 mayonnaise or mayonnaise-type: - fat-free 4 Tbsp = 1 - reduced-calorie 2 tsp = 1 - regluar 1 tsp = 1 oil, vegetable 1 tsp = 1 vinegar 1 tsp = 0 Duck, without skin, cooked 1/4 duck (3 1/2 oz) = 5 Eggplant 1 cup = 0 Eggplant parmigiana, with sauce 1 serving (3 " x 4 " ) = 13 Egg rolls: beef or pork 1 (4 1/2 " long) = 5 chicken or shrimp 1 (4 1/2 " long) = 4 Eggs: omelet, cheese 2-egg, = 8 omelet, ham and cheese 2-egg,= 9 scrambled 2 or 1/2 cup = 5 substitute, fat-free 1/4 cup = 1 whole 1 = 2 English muffins: regular, any type 1 = 2 light 1 = 1 Escarole 1 cup = 0 Fajitas: beef 2 = 12 chicken 2 = 8 pork 2 = 13 Fish and shellfish: fish, canned, drained: - anchovies 6 =1 - salmon 1/2 cup = 4 - sardines 5 = 3 - tuna, canned in oil, drained 1/2 cup = 5 - tuna, canned in water 1/2 cup = 3 fish, fresh, cooked without added fat: - catfish 1 fillet= 6 - cod 1 fillet = 4 - halibut 1 fillet or steak = 5 - herring 1 oz = 1 - salmon 1 fillet or steak = 7 - snapper 1 fillet = 4 - sole 1 fillet = 4 - swordfish 1 fillet or steak = 4 - trout, rainbow 1 fillet = 6 - tuna 1 fillet or steak = 6 fish, fried 1 fillet = 12 shellfish, canned, any type (meat only), drained 1/2 cup = 2 shellfish, fresh (meat only), cooked without fat: - clams 1/2 cup = 2 - crab 1/2 cup = 1 - crayfish 1/2 cup = 1 - lobster 1/2 cup = 1 - oysters 1/2 cup = 2 - scallops 1/2 cup = 1 - shrimp 1/2 cup = 1 tuna salad 1/2 cup = 7 Fish and cheese sandwich, fried, fast food 1 = 13 Flour, any type 3 Tbsp = 1 furter: beef or pork, fat-free 1 = 1 beef or pork, light 1 = 2 beef or pork, regular 1 = 5 turkey 1 = 3 roll or bun 1 = 3 French fries, homemade 20 (each about 4 1/2 " long)= 10 French toast 2 slices = 7 Fruit, dried, mixed 1/4 cup = 2 Fruit butter 1 Tbsp = 1 Fruit salad 1 cup = 2 Fruit, spreadable 1 1/2 Tbsp = 1 Fudge, plain 1 piece (1 " x2 " ) = 3 Gin 1 jigger (1 1/2 fl oz) = 2 Gingersnap cookies 2 = 1 Grapefruit juice 1/2 cup = 1 sections 1 cup = 2 Grape juice 1/2 cup = 2 Grapes 1 cup = 1 Gravy: brown 1/4 cup = 2 cream 1/4 cup = 4 Greens (beet, chard, collard, dandelion, kale, mustard, turnip) 1 cup = 0 Guacamole 1/4 cup = 2 Gum, chewing 1 piece = 0 Ham, cooked 1 slice or 1/2 cup cubed or shredded = 3 Hamburger: on bun, fast food 1 small = 6 Honey 1 Tbsp = 1 Honeydew melon 1/8 melon or 1 cup = 1 Hummus 1/4 cup = 3 Ice cream: fat-free, no sugar added 1/2 cup = 2 fat-free, sweetened with sugar 1/2 cup = 2 light 1/2 cup = 3 premium 1/2 cup = 7 regular 1/2 cup = 4 Ice cream cone, plain or sugar 1 small = 1 Ice cream sandwich 1 = 4 Ice cream sundae 1/2 cup ice cream with syrup, nuts, and whipped topping = 8 Jelly 1 Tbsp = 1 Jerusalem artichokes (sunchokes) 1 cup = 2 Jicama 1 cup = 1 Kasha (buckwheat groats), cooked 1 cup = 3 Ketchup 1/4 cup = 1 Kiwi fruit 1 = 1 Knish, potato 1 (3 1/2 " square) = 6 Knockwurst 2 oz = 5 Lamb, cooked: lean 1 slice, 1 chop, or 1/2 cup cubed or shredded = 3 regular 1 slice, 1 chop, or 1/2 cup cubed or shredded = 4 Leeks 1 cup = 0 Lentils, cooked 1/2 cup = 2 Lettuce 1 cup = 0 Liquor (brandy, gin, rum, scotch, tequila, vodka, whiskey) 1 jigger, (1 1/2 fl oz) = 2 Liver, cooked: beef 1 slice or 1/2 cup = 2 chicken 1/2 cup 2 Lo mein, any type 1 cup = 8 Luncheon meat: lean (3 g fat or less per oz) 1 slice = 1 regular (4 g fat or more per oz) 1 slice = 2 Macaroni 1 cup cooked or 1 1/2 oz uncooked = 4 Macaroni and cheese, package mix 1 cup prepared = 9 Mandarin orange 1 = 1 Mango 1 = 2 Margarine: fat-free 4 Tbsp = 1 reduced-calorie 2 tsp = 2 regular 1 tsp = 1 Marinara sauce 1/2 cup = 3 Meatballs: without sauce 2 = 10 with tomato sauce 2 with 1/2 cup sauce = 13 Meat loaf: 1 slice (5/8 " thick) = 6 Milk: buttermilk, fat-free, low-fat (1%),or reduced-fat (2%) 1 cup = 2 evaporated, fat-free or low-fat 1/2 cup = 2 evaporated, whole 1/2 cup = 4 fat-free 1 cup = 2 instant nonfat dry powder 1/3 cup = 2 low-fat or light (1/2% or 1%) 1 cup = 2 reduced-fat (2%) 1 cup = 3 soy milk: - fat-free 1 cup (8 fl oz) = 2 - regular 1 cup (8 fl oz) = 3 sweetened condensed 1/2 cup = 11 whole 1 cup = 4 Muffins: any type (other than those listed here) 1 large (3 " diameter) = 6 English, light 1 = 1 English, regular 1 = 2 Mushrooms: fresh 1 cup = 0 marinated 1/2 cup = 3 Nachos, cheese 4 = 8 Nectar, any type 1/2 cup = 1 Nectarine 1 = 1 Noodles, cooked: cellophane 1 cup = 3 egg 1 cup = 4 Oil, vegetable 1 tps = 1 Okra 1 cup = 0 Olives 10 small or 6 large = 1 Omelets: cheese 2-egg, = 8 ham and cheese 2-egg, = 9 Onion rings, fast food 1 medium serving = 10 Onions 1 cup = 1 Orange: juice 1/2 cup = 1 orange-grapefruit juice 1/2 cup = 1 sections 1 cup = 1 whole 1 = 1 Pancake, homemade 1 (4 " diameter) = 3 Papaya 1/2 (8 oz) or 1 cup = 1 Parsnips 1 cup cooked = 2 Pasta 1 cup cooked or 1 1/2 oz uncooked = 4 Pasta sauce, bottled, any type 1/2 cup = 2 Pastrami: beef 1 slice = 3 turkey 1 slice = 1 Peaches: canned, unsweetened 1 cup = 2 fresh 1 = 1 Peanut butter 1 Tbsp = 2 Peanuts 40 nuts = 4 Pears: canned, unsweetened 1 cup = 2 fresh 1 = 1 Peas, cooked: black-eyed (cowpeas) 1/2 cup = 1 chick 1/2 cup = 2 green 1 cup = 2 snow (Chinese pea pods) 1 cup = 1 split 1/2 cup = 2 sugar snap 1 cup = 0 Pecans 14 halves = 5 Peppers 1 cup = 0 Persimmon 1 = 2 Pickles: sweet 2 large = 1 unsweetened 1 cup or 1 medium = 0 Pie crust, any type, refrigerated or frozen 1/8 of 9 " pie crust = 2 Pies: fruit, one-crust 1/8 of 9 " pie = 6 fruit, two-crust 1/8 of 9 " pie = 9 meringue 1/8 of 9 " pie = 10 Pierogies: cabbage, cheese, or potato 3 (each 3 1/2 " ) = 7 meat 3 (each 3 1/2 " ) = 8 Pineapple: chunks, canned, unsweetened 1 cup = 2 fresh 1/4 (12 oz) or 1 cup = 1 Pineapple juice 1/2 cup = 1 Pita, any type 1 small or 1/2 large = 1 Pizza, cheese, restaurant-type, thin crust 1 slice (1/8 of 12 " , 1/10 of 14 " , or 1/12 of 16 " ) = 4 Pizza, one-meat topping, restaurant-type, thin crust 1 slice (1/8 of 12 " , 1/10 of 14 " , or 1/12 of 16 " ) = 5 Pizza crust dough, refrigerated, frozen, or ready-made 1 oz = 2 Plantain 1 cup = 3 Plums 2 = 1 Popcorn: air-popped 3 cups = 1 microwave-popped, light 3 cups = 1 microwave-popped, reduced-fat (94% fat-free) 5 cups = 1 microwave-popped, regular 3 cups = 3 movie popcorn, without butter 3 cups = 3 oil-popped 3 cups = 3 Poppy seeds 1 tsp = 0 Pork: lean 1 slice, or 1/2 cup cubed or shredded (2 oz) = 3 regular 1 slice, or 1/2 cup cubed or shredded (2 oz) = 5 Pork and beans, canned 1/2 cup = 2 Potatoes: French fries, homemade 20 (each about 41/2 " long) = 10 mashed 1/2 cup = 2 salad 1/2 cup = 7 sweet 1 large (8 oz cooked) or 1 cup = 4 white or red 1 large (8 oz cooked) or 1 cup = 4 white or red 1 small (2 " diameter or 3 oz cooked) = 1 Potato chips: baked 1 oz = 2 regular 14 (1 oz) = 4 Preserves 1 Tbsp = 1 Pretzels: hard or Bavarian 1 (3/4 oz) = 2 rods 2 (3/4 oz) = 2 soft 1 (2 1/2 oz) = 3 sticks 45 (3/4 oz) = 2 twists, regular 7 (3/4 oz) = 2 twists, small 15 (3/4 oz) = 2 Prune juice 1/2 cup = 2 Prunes 2 = 1 Pudding, reduced-calorie (made with fat-free or low-fat [1%] milk) 1 cup = 2 Pumpkin 1 cup = 0 Pumpkin seeds 1 Tbsp = 2 Quesadilla (6 " diameter) = 5 Radishes 1 cup = 0 Raisins 1/4 cup = 2 Raspberries 1 1/2 cup = 1 Ravioli, with tomato sauce, cheese 8 pieces with 1/2 cup sauce = 16 meat 8 pieces with 1/2 cup sauce = 14 Rice, cooked: brown 1 cup = 4 fried, with beef, chicken, pork,shrimp, or plain 1 cup = 8 Spanish 1 cup = 5 white 1 cup = 4 Rice cakes, plain 2 regular or 6 mini = 1 Rice drinks: any type (other than those listed here) 1 cup (8 fl oz) = 3 chocolate 1 cup (8 fl oz) = 4 fat-free 1 cup (8 fl oz) = 2 Rolls: dinner 1 (2 oz) = 3 hamburger 1 (2 oz) = 3 frankfurter 1 (2 oz) = 3 hard 1 (2 oz) = 3 hot dog 1 (2 oz) = 3 high-fiber (3 g or more dietary fiber per roll) = 1 Rum 1 jigger (1 1/2 fl oz) = 2 Salads: Caesar 3 cup = 7 chef's, no dressing 4 cups = 6 chicken 1/2 cup = 6 coleslaw 1/2 cup = 4 fruit 1 cup = 2 mixed greens 1 cup = 0 potato 1/2 cup = 7 side, without dressing, fast food 1 serving = 0 spinach, with dressing 2 cups = 7 three-bean, canned 1/2 cup = 1 tuna 1/2 cup = 7 Salami, any type 1 slice (1 oz) = 2 Salsa 1/2 cup = 0 Saltines 6 = 2 Sanwhiches: bagel, with cream cheese and lox 1 large = 12 cheese, grilled, restaurant-style 1 = 13 cheeseburger on bun, fast food 1 small = 8 chicken, grilled, fast food 1 = 9 falafel in pita = 1 large pita with 4 falafel patties = 13 fish and cheese, fried, fast food 1 = 13 hamburger on bun, fast food 1 small = 6 Sauerkraut 1 cup = 0 Scotch 1 jigger (1 1/2 fl oz) = 2 Sesame seeds 1 tsp = 0 Shellfish: canned, any type (meat only), drained 1/2 cup = 2 fresh (meat only), cooked without fat: - clams 1/2 cup = 2 - crab 1/2 cup = 1 - crayfish 1/2 cup = 1 - lobster 1/2 cup = 1 - scallops 1/2 cup = 1 - shrimp 1/2 cup = 1 Soft drinks: club soda 1 can or bottle (12 fl oz) = 0 diet, any flavor 1 can or bottle (12 fl oz) = 0 seltzer, unsweetened 1 can or bottle (12 fl oz) = 0 sweetened with sugar, any flavor 1 can or bottle (12 fl oz) = 3 Sorbet, any flavor 1 scoop or 1/2 cup = 2 Soups: bouillon, any type 1 cup = 0 broth, any type 1 cup = 0 chicken noodle 1 cup = 3 egg drop 1 cup = 1 hot and sour 1 cup = 2 lentil 1 cup = 3 mushroom, cream of, canned(made with fat-free milk) 1 cup = 2 onion soup mix 1 cup prepared or 1/4 envelope = 1 tomato, canned (made with water) 1 cup = 1 vegetable 1 cup = 2 Sour cream: fat-free 1/4 cup = 1 light 3 Tbsp = 2 regular 1 Tbsp = 1 Soy products: seitan 2 slices (2 oz) or 2 Tbsp prepared mix = 1 soybean nuts 1/4 cup (1 oz) = 3 soybeans, cooked 1/2 cup = 3 soy milk: 1/2 cup = 2 - fat-free 1 cup (8 fl oz) = 2 - regular 1 cup (8 fl oz) = 3 soy yogurt: - flavored 3/4 cup (6 oz) = 3 - plain 3/4 cup (6 oz) = 3 tempeh (fermented soybean cake) 1/4 cup = 2 textured vegetable protein 1/3 cup (3/4 oz dry) =1 tofu: - frozen 1/2 cup = 5 - low-fat 1/3 cup, or 3 oz =1 - regular, firm 1/3 cup, or 3 oz = 2 - regular, soft 1/3 cup, or 3 oz = 1 Soy sauce 1 Tbsp = 0 Spaghetti 1 cup cooked or 1 1/2 oz uncooked = 3 Spaghetti sauce, bottled, any type 1/2 cup = 2 Spaghetti with marinara sauce 1 cup spaghetti with 1/2 cup sauce = 6 Spaghetti with tomato sauce and meatballs 1 cup spaghetti, 1/2 cup sauce, and 2 meatballs = 16 Spareribs: barbecued 4 (each 4 " long) = 8 Chinese, barbecued 2 (each 4 " long) = 4 Spinach 1 cup = 0 Spinach salad, with dressing 2 cups = 7 Spreadable fruit 1 1/2 Tbsp = 1 Sprouts: alfalfa 1 cup = 0 bean 1 cup = 0 Squash: spaghetti 1 cup = 0 summer 1 cup = 0 winter 1 cup = 1 zucchini 1 cup = 0 Steak sauce 1 Tbsp = 0 Stir-fry with garlic or black bean sauce: beef or pork 1 cup = 8 chicken or shrimp 1 cup = 7 Strawberries 1 1/2 cups = 1 Stuffing mix, bread, 1/2 cup prepared = 4 Sugar, any type 1 Tbsp = 1 Sunflower seeds 1 Tbsp = 1 Sushi, maki, nigiri, or nori maki 4 pieces = 2 Sweet and sour: beef or pork 1 cup = 12 chicken or shrimp 1 cup = 10 Sweet and sour sauce 2 Tbsp = 1 Syrup: low-calorie 2 Tbsp = 1 regular (maple, pancake, or chocolate) 1 Tbsp = 1 Tabouli 1/2 cup = 4 Tacos: beef, fast food 1 = 5 sauce 1 Tbsp = 0 shells, store-bought 2 = 2 Tahini 2 Tbsp = 2 Tangerine 1 large or 2 small = 1 Tartar sauce 1 Tbsp = 2 Tea, black, without sugar 1 cup = 0 Tempeh (fermented soybean cake) 1/4 cup (1 oz) = 2 Tempura: shrimp 4 jumbo shrimp = 12 vegetable 1 cup = 8 Tequila 1 jigger (1 1/2 fl oz) = 2 Teriyaki: beef 2 slices = 7 chicken 2 slices = 6 fish 4 oz = 5 sauce 1 Tbsp = 0 Tomatoes: dried (not packed in oil) 1/4 cup = 0 fresh or canned 1 cup = 0 paste 2 Tbsp = 0 puree or sauce 1/2 cup =0 Tomato or mixed vegetable juice 1 cup = 1 Tomato sauce, Italian 1/2 cup = 3 Tortilla chips 12 = 3 Tortoni 1 serving = 7 Tostadas: beef 1 = 10 chicken 1 = 8 shells, store-bought 2 = 2 Tuna canned in oil, drained 1/2 cup = 5 canned in water, drained 1/2 cup = 3 fresh, cooked 1 fillet or steak = 5 salad 1/2 cup = 7 Turkey, cooked: dark meat 1 slice or 1/2 cup cubed or shredded = 3 ground 1 patty (3 oz) = 5 ground 1/2 cup = 3 ground, lean 1 patty = 4 ground, lean 1/2 cup = 3 light meat 1 slice or 1/2 cup cubed or shredded (2 oz) = 2 Turnips 1 cup = 0 Veal, cooked: lean 1 slice, 1 chop, or 1/2 cup cubed or shredded = 3 parmigiana, with sauce 5 oz with 1/2 cup sauce = 12 regular 1 slice, 1 chop, or 1/2 cup cubed or shredded = 4 breakfast strips 4 = 3 Vodka 1 jigger (1 1/2 fl oz) =2 Waffles, any type, low-fat, frozen 2 (4 " round or square) = 3 Walnuts 14 halves = 5 Watercress 1 cup = 0 Watermelon 2 " slice or 1 cup = 1 Water or mineral water 1 cup = 0 Wheat germ 3 Tbsp = 3 Whiskey 1 jigger (11/2 fl oz) = 2 Wine 1 small glass (4 fl oz) = 2 Yam 1 large (10 oz uncooked) = 6 Yogurt: fat-free, sweetened with sugar: - flavored (vanilla, lemon, coffee) 1 cup = 3 - fruit-flavored 1 cup = 4 - plain 1 cup = 2 light (artificially sweetened) 1 cup = 2 low-fat, sweetened with sugar: - flavored (vanilla, lemon, coffee) 1 cup = 4 - fruit-flavored 1 cup = 5 - plain 1 cup = 3 soy yogurt: - flavored 3/4 cup (6 oz) = 3 - plain 3/4 cup (6 oz) = 3 Yogurt, frozen: fat-free, no sugar added 1 scoop or 1/2 cup = 2 fat-free, sweetened with sugar 1 scoop or 1/2 cup = 2 low-fat 1 scoop or 1/2 cup = 3 Yogurt drink 1 cup = 5 Ziti, baked (without meat) 1 cup = 6 Zucchini 1 cup = 0 Restaurant and Ethnic Chinese Food Food Portion POINTS Chinese vegetables with: Beef 1 cup = 6 Chicken 1 cup = 5 Pork 1 cup = 7 Shrimp or Tofu 1 cup = 4 Egg drop soup 1 cup = 1 Egg rolls: Beef or Pork 1 (4 1/2 " long) = 5 chicken or shrimp 1 (4 1/2 " long) = 4 Hot and sour soup 1 cup = 2 Lo mein, any type 1 cup = 8 Rice, fried, with beef, chicken, pork, shrimp, or plain 1 cup = 8 Stir-fry with garlic or black bean sauce beef or 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 1 tbsp = 2 Fast Food POINTS Bean burrito 1 = 8 Cheeseburger on bun 1 small = 8 Chicken pieces (nugget-style), fried 6 pieces = 8 Chicken sandwich, grilled 1 = 6 Fish and cheese sandwich, fried = 13 Hamburger on bun 1 small = 6 Milk shake, any flavor = 10 Onion rings 1 serving = 10 Side salad, without dressing 1 = 0 Beef taco, hard or soft = 5 Italian Food Portion POINTS Biscotti 8 mini, 2 small,or 1 regular = 3 Chicken parmigiana, with sauce 5 oz with 1/2 cup sauce = 10 Eggplant parmigiana, with sauce 1 serving (3 " x 4 " )= 13 Garlic bread 1 slice (1 oz) = 5 Lasagna, with meat 1 serving (4 " x 21/2 " ) or 1 cup = 6 Marinara sauce 1/2 cup = 3 Pasta, cooked 1 cup = 4 Pizza, cheese, thin crust 1 slice (1/8 of 12 " , 1/10 of 14 " , or 1/12 of 16 " ) = 4 Pizza, one-meat topping, thin crust 1 slice (1/8 of 12 " , 1/10 of 14 " , or 1/12 of 16 " ) = 5 Ravioli, with tomato sauce: cheese 8 pieces with 1/2 cup sauce = 16 meat 8 pieces with 1/2 cup sauce = 14 Spaghetti, cooked 1 cup = 3 Spaghetti with marinara sauce 1 cup spaghetti with 1/2 cup sauce = 6 Spaghetti with tomato sauce and meatballs 1 cup spaghetti, 1/2 cup sauce, and 2 meatballs = 6 Tortoni 1 serving = 7 Veal parmigiana, with sauce 5 oz with 1/2 cup sauce = 12 Ziti, baked (without meat) 1 cup = 6 Baking Ingredients Flour 1 cup white -- 9 1 cup Whole Wheat -- 8 Sugar (brown or white) 1 cup -- 20 1 cup Powdered Sugar -- 10 Shortening & Oil 1 tbsp , 3 1/4 cup -- 12 1/3 cup -- 16 1/2 cup -- 24 2/3 cup -- 32 3/4 cup -- 36 1 cup -- 48 Canola & Olive Oil -- 1 tbsp, 4 Regular Margarine 1 tsp , 1 1 tbsp , 3 1/4 cup -- 12 1/3 cup -- 16 1/2 cup -- 24 2/3 cup -- 32 3/4 cup -- 36 1 cup -- 48 Baking Soda or Powder -- 1 tsp 0 Bread Crumbs -- 3 tbsp, 1 Butter -- 1 cup 51 Chocolate Chips -- 1/2 cup, 12 Chocolate Chips -- 1 cup, 24 Coconut -- Baker's Angel Flake Coconut (bag), 2 tbsp, 2 Cornmeal -- 1/4 cup, 2 Cornmeal -- 1/2 cup, 4 Cornmeal -- 1 cup, 8 Cornstarch -- 1 tbsp, 3 Dry Milk -- 1 cup, 2 Evaporated Milk -- (12 oz can), 12 Evaporated Skim Milk -- (12 oz can), 6 Sweetened Condensed Fat Free Milk -- Borden Eagle Brand, 2 tbsp, (2.5) Egg (1) -- 2 Eggs Substitute (1/4 cup) -- 1 Graham Cracker Crumbs -- 3 tbsp, 2 Honey -- 1 tbsp, 1 Honey -- 1 cup, 20 Jell-O -- Sugar-Free, (3 oz pkg), 1 Ketchup -- 1/4 cup, 1 Lard -- 1 tbsp, 3 Mayonnaise -- 1 tbsp, 3 Mayonnaise -- Fat Free, 4 tsp, 1 Mayonnaise -- Light, 2 tsp, 1 Molasses -- 1 tbsp, 1 Oatmeal - Old Fashioned -- 1 cup, 5 Raisins -- 1 cup, 8 Sour Cream (1 cup) -- 13 Sour Cream -- Non-Fat, (1 cup), 3 Syrup -- Reduced Calorie, 2 tbsp, 1 Walnuts -- 1/2 cup chopped, 10 Whipping Cream (1 cup) -- 20 Whipped Cream -- Aerosol, (1/4 cup), 2 Whipped Cream -- Non-Fat Aerosol, (1/4 cup), 0 Whipped Topping -- Frozen, (1/4 cup), 1 Whipped Topping -- Fat-Free Frozen, (1/4 cup), 0 ~Keep The Faith~ Retta Louisiana (-52.6) Come Visit Our Group: http://groups.yahoo.com/group/WeightWatchersGroupSupport/ Quote Link to comment Share on other sites More sharing options...
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