Welcome!!  We are so excited to have you join us at “FRIENDS OF WEIGHT WATCHERS” and hope you will feel at home!! This message is meant to give you some of the tools that you might need to be successful with Weight Watchers Flex Plan or Core Plan, whether or not you are following it at home, online, or use the boards to keep motivated between meetings.  Sit back, enjoy, and here we go!!

Common Sense Rule for Posting on the Board

Be nice.  Be positive.  If you need to vent, VENT!!  We will support you!!  This is NOT a place to flame or advertise, though...there are plenty of other places to do that!!  Remember, we all want to support each other in every way, whether we are crabby or joyous!!

ABBREVIATIONS USED ON THE BOARDS

WEB RESOURCES

More to Come!

AWESOME TOOLS TO USE!

Ken Laster Weight Loss Journey -Weight Watchers Point Formulas and Target Values PLUS Formula for how to figure Activity Points!

Weight Loss - Go Milpitas! Software & Calculators and Spreadsheet Journals!

KL - WW Journal Desktop Journal!  From Site: "Introducing WW Journal, the quickest way to minimize journaling and maximize your weight loss efforts. Easily track activities, milk, water, fruits and vegetables, meal by meal entries, and points calculations with the click of a button. Deliver yourself from the monotony of a paper journal and boldly take your Weight Watchers experience into the digital age." 

HELPFUL ARTICLES / OTHER HEALTH SITES:

Why The Scale Lies

3 Fat Chicks on a Diet

Drinking Water Really is the Key to Weight Loss
Read what Maia Appleby has to say about water and the effect it has on your diet.

Facts About Burning Fat
Article about exercise and burning fat

NUTRITION INFORMATION SITES:

Restaurant List - Fast Foods and Franchises. - DietFacts.com 

The Glycemic Index

PERSONAL WEIGHT LOSS SITES:

Lissa's Weight Loss Odyssey

The Incredible Shrinking Woman

Getting2Goal ~ Weight Loss Success
Incredible success story of woman lost over 160lbs.. plus many other success stories.. plus community, wisdom tools, food and links.

Pantry Pal*

*Means that this item has been updated for Winning/Flex Points. If there is no * that means that this item is still using the old calculation with no fiber cap of 4. It may be the same points calculation or different now just beware.
By the way, here's the actual formula to determine points:
calories/50 + fat/12 - fiber up to 4 g./5

Butter/Margarine/Oil/Mayonnaise

1 cup regular butter             =48 points*
1/2 c regular butter             =26 points*
1/4 cup regular                      =12 points*
1 Cup Margarine                    =49 points*
1 Cup Regular Mayonnaise    = 50 points*
1 Cup Reduced Calorie Mayo = 22 points*
1/2 Cup Reduced Calorie Mayo = 11 points*
1/2 Cup Regular Mayonnaise     = 25 points*
1 Cup Vegetable Oil                        = 57 points*
1/4 c oil                                        = 14 points*
1 Tbsp butter/margarine/oil     = 3 points*
1 Cup Shortening                            = 53 points*
1 cup Light                                        =18 points*
1 Cup nonfat mayonnaise           =4 points

Cream Cheese

1 Block (8oz) regular         = 22 points*
1 Block (8oz) fat free         = 5 points*

Cheese

1 pound (16oz)                    =48 points*
1 Cup Grated Cheese         =12 points*
1Cup grated light cheese= 8 points*
1 Cup grated nonfat cheese = 8 points

Sugar/Molasses/Corn Syrup

1 Cup White Sugar                           =15 points*
1 Cup Brown Sugar, packed         = 17 points*
1 Cup Honey                                       = 20 points*
1 Cup sucralose sugar substitute = 2 points*
1 Cup molasses/corn syrup          =16 points*
1/4 cup molasses/corn syrup       =4 points*
1/4 cup powdered sugar                  =2 point

Flour/Breadcrumbs/Cornmeal

1 Cup White Flour or Bread Crumbs =9 points*
1 Cup Whole Wheat Flour                     =8 points *
1 Cup Cornmeal                                        =8 points*
1 Cup Bisquick                                          =12 points*
1 Cup Red. Fat Bisquick                        = 9 points*
3 T. Flour or bread crumbs                =1 point* 
2 T. Cornmeal                                           = 1 point*
1 Cup Oatmeal uncooked                    = 5 points*
1 Cup Oatmeal, cooked                        = 2 points*

Eggs

1 egg                                         = 2 points*
1/4 nonfat egg substitute = 1 point*
3 egg whites                          = 1 point*
6 eggs                               = 11 points*

Milk

  1 Cup Whole Milk                    = 4 points*
1 Cup 2%,1%, or Skim Milk  = 2 points*
1 Cup Milk Evap. Skimmed  = 4 points*
1 Cup Milk-Sweetened Condensed = 22 points*
1 Cup Non fat yogurt            =  2 points*

Peanut Butter

1 Cup Reduced Fat Peanut Butter  = 32 points*
1 Cup Regular Peanut Butter            = 32 points*
Stir-Ins
1/2 Cup chopped nuts          =10 points
1/2 Cup raisins                         = 4 points*
1/2 cup dried cranberries    = 4 points*
1/2 cup Choc. Chips               =10 points
1/2 Cup M & M's                      =10 points
1/2 butterscotch chips        = 16 points
1/2 white choc. chips           =16 points
1 square baking choc. (1oz) = 3 points*
1/4 cup cocoa powder          =2 points
1/2 cup marshmallow creme  =4 points

Starches

Pasta Regular, 1 cup                 = 4 points*
Pasta Regular, 1 pound dry   = 32 points*
Paste Whole Wheat, 1 cup     = 3 points*
Beans, 1 cup                                =4 points*
Brown Rice, 1 cup-no butter =3 points*
Brown Rice, 1 cup uncooked = 13 points*
White Rice, 1 cup-no butter  =4 points*
White Rice, 1 cup uncooked = 13 points*


One Point Food List

FRUIT

Apple, dried 1/2 cup (3/4 oz)
Apple, fresh 1 (4 oz)
Apple, crab 2 oz or 1/2 cup
Applesauce, unsweetened, 1 cup (8 oz)
Apricots, 6 dried halves (3/4 oz)
Apricots, fresh, 3 (4 oz)
Blackberries, 1 cup (5 oz)
Blueberries, 1 cup (5 oz)
Breadfruit, uncooked, 1/3 cup (3 oz)
Cantaloupe, 1/2 melon (8 oz) or 1 cup (5-1/2 oz)
Cherries, fresh, 1 cup (5-1/2 oz)
Cranberries, fresh, 1 cup (4 oz)
Dates, fresh, 2 (3/4 oz)
Elderberries, 1 cup (5 oz)
Fig, dried, 1 (3/4 oz)
Fig, fresh, 1 (2 oz)
Gooseberries,  1 cup (5 oz)
Grapefruit sections, 1 cup (9 oz)
Grapes, 1 cup, 20 small or 12 large
Green papaya, 1 cup
Guava, 1 (4 oz) or 1/3 cup pulp
Honeydew melon, 1/8 (6 oz) or 1 cup
Kiwi, 1 (4 oz)
Kumquats, 10 small or 5 medium (3 oz)
Mandarin orange, fresh 1 (6 oz)
Melon balls, 1 cup (6 oz)
Mulberries, 1 cup (4 oz)
Nectarine, 1 (4 oz)
Orange sections, 1 cup (6 oz)
Orange, 1 (5 oz)
Papaya, 1/2 (8 oz) or 1 cup (5 oz)
Passion fruit, 3 (3 oz)
Peach, fresh, 1 (6 oz)
Pear, fresh, 1 (5 oz)
Plums, 2 (4 oz)
Prickly pear (cactus pear), 1 (5 oz)
Prunes, 2 (3/4 oz)
Raspberries, 1 cup (4 oz)
Strawberries, fresh or frozen (unsweetened), 1 cup
Tangelo, 1 (7 oz)
Tangerine, 1 (6 oz)
Watermelon, 2" slice or 1 cup (5-1/2 oz)


BEVERAGES

Apple juice or cider, 1/2 cup (4 fl oz)
Beer, nonalcoholic, 1 can or bottle (12 fl oz)
Cappuccino, 5 oz.
Clam-tomato juice, 1 cup (8 fl oz)
Cocoa, hot, instant, fat-free, 6 fl oz.
Cocoa, hot, instant, sugar free, 6 fl oz
Cranberry juice cocktail, low-calorie, 1 cup (8 fl oz)
Cranberry juice cocktail, regular, 1/2 cup (4 fl oz)
Fruit juice, combined, any type, 1/2 cup (4 fl oz)
Grapefruit juice, any type, 1/2 cup (4 fl oz)
Hot chocolate, 1 cup fat free
Nectar, any type, 1/2 cup (4 fl oz)
Orange-grapefruit juice, 1/2 cup (4 fl oz)
Orange juice, any type, 1/2 cup (4 fl oz)
Pineapple juice, 1/2 cup (4 fl oz)
Prune juice, 1/2 cup (4 fl oz)
Tangerine juice, 1/2 cup (4 fl oz)
Wine, light, low-alcohol, or nonalcoholic, 1 small glass or 1/2 cup (4 fl oz)


BREADS

Bread, high fiber (3 grams or more dietary fiber per slice), 1 slice (1 oz)
Bread sticks, 2 long or 4 short
Cocktail (party-style) bread, any type, 2 slices, (3/4 oz)
Crisp breads, 3/4 oz
Flat breads, 3/4 oz
Matzo farfel, 1/4 (1/2 oz)
Melba toast, all varieties, 6 rounds or 4 slices (3/4 oz)
Oyster crackers, 20 (1/2 oz)
Pita, any type, 1 small or 1/2 large (1 oz)
Reduced-calorie, any type, 2 slices (1-1/2 oz)
Rice cakes, any type, 2 (3/4 oz) or 6 mini


CEREALS

Cereal, cold, bran flakes, 1 cup
Cereal, cold, high fiber (10 grams or more dietary fiber per 1/2 cup) , 1/2 cup
Cereal, cold, puffed, 1-1/2 cups
Cereal, cold, shredded wheat, 1 biscuit


MISCELLANEOUS

Bran, all varieties 1/3 cup (3/4 oz uncooked)
Bread crumbs, dried, 3 Tbsp (3/4 oz)
Cornmeal mix, self-rising, 2 Tbsp (3/4 oz)
Cornmeal, uncooked, 2 Tbsp (1/2 oz)
Cream, light (coffee/table cream), 2 Tbsp (1 fl oz)
Creamer, nondairy, 1 Tbsp powder
Creamer, nondairy, 2 Tbsp liquid (1 fl oz)
Creamer, nonfat, flavored, 2 Tbsp liquid (1 fl oz)
Flour, any type, 3 Tbsp (3/4 oz)
Half and Half, 2 Tbsp (1 fl oz)
Vegetable oil, 1 tsp
Vegetable shortening, 1 tsp
Wheat germ, 3 Tbsp (3/4 oz)
Wonton skins (wrappers, 5 skins 3" x 3" squares)


SNACKS

Crackers, 7 fat-free (3/4 oz)
Popcorn, light microwave popped, 3 cups
Popcorn, plain, hot-air popped, 3 cups
Pretzel sticks, 23
Pretzel twists, 8 small
Seeds, pumpkin or sunflower, 1 Tbsp


PROTEIN SOURCES

Anchovies, 6 (3/4 oz) or 1 tsp paste
Bacon, 1 slice crisp
Beans, dry 1/3 cup or 2-1/.2 oz cooked or 3/4 oz uncooked
Cheese, 1 fat free slice
Cheese, cottage, 1%, 2% or nonfat, 1/3 cup (2-3/4 oz)
Cheese, hard 3 Tbsp shredded, 2 Tbsp grated, or 3/4 oz
Cheese, Newfchatel, 1 Tbsp (1/2 oz)
Cheese, nonfat, hard or semisoft, 1 slice, 1 (1" cube, 3 Tbsp shredded, 2 Tbsp grates, or 3/4 oz)
Cheese, pot, 1/3 cup
Cheese, ricotta, nonfat, 1/3 cup
Cheese, soy, nonfat, 1 slice, 1 (1") cube, 3 Tbsp shredded, 2 Tbsp grated, or 3/4 oz
Chicken drumstick, cooked, without skin (with bone), 1 (1-1/2 oz)
Chicken roll luncheon meat, 1 slice (1 oz)
Chickpeas, dry, 1/3 cup or 2-1/2 oz cooked, or 3/4 oz uncooked
Clams, cooked, 1/2 cup (2 oz)
Crabmeat, cooked, 1/2 cup (2 oz)
Crayfish, cooked, 1/2 cup (2 oz)
Egg substitute, fat-free, 1/4 cup
Egg whites, 3
Fat-free luncheon meat, 6 slices
Fish, fresh, flaked, 1/2 cup
Frankfurter, beef, pork or turkey, fat free, 1
Gefilte fish, 1 piece (1-1/2 oz)
Goose, wild, cooked, (1 oz)
Lentils, dry, 1/3 cup or 2-1/2 oz cooked, or 3/4 oz uncooked
Lobster meat, cooked 1/2 cup (2 oz)
Luncheon meat, lean (less than 2 grams per oz), 1 slice or 1 oz
Mussels, cooked, 1/2 cup (2 oz)
Oysters, cooked, 1/2 cup (2 oz)
Peas, dry, black-eyed, 1/3 cup or 2-1/2 oz cooked, or 3/4 oz uncooked
Peas, dry, split, 1/3 cup or 2-1/2 oz cooked or 3/4 oz uncooked
Pheasant, cooked, 1 oz
Quail, cooked, 1 oz
Salmon, smoked, 1 oz
Sashimi, 4 pieces (except salmon or mackerel)
Scallops, cooked, 1/2 cup (2 oz)
Shrimp, cooked, 1/2 cup (2 oz)
Smelt, cooked, 1 oz
Soybeans, dry, 1/3 cup or 2-1/2 oz cooked, or 3/4 oz uncooked
Squab, cooked, 1 oz
Sweetbreads, cooked, 1 oz
Tempeh (fermented soybean cake), 1/4 cup (1 oz)
Textured vegetable protein, 1/3 cup (3/4 oz dry)
Tripe, cooked, 1 oz
Turkey roll, 1 slice (1 oz)
Vegetarian breakfast patty (sausage-type), 1 (1 oz)
Venison, cooked, 1 oz
Whitefish, smoked, 2 oz


PREPARED FOODS

Beans, 1/2 cup fat free refried
Beets, pickled, 1/2 cup
Onion soup mix, 1 cup prepared or 1/2 envelope
Poi, 1/3 cup cooked (3 oz)
Potato flakes (instant mashed potatoes), 1/3 cup (3/4 oz) uncooked
Potato pancake, frozen, 1 (2 oz)
Potatoes O'Brien, frozen prepared without fat), 1 cup (4-1/4 oz)
Potatoes, hash-brown, frozen (no fat added), 4 oz
Sushi, maki (vegetables and rice rolled in seaweed), 4 pieces
Yogurt and cucumber salad, 1/4 cup


SAUCES

Barbecue sauce, 1/4 cup
Chili sauce, green, 1/4 cup
Chili sauce, red, 1/4 cup
Cocktail sauce, 1/4 cup
Duck Sauce, 1 Tbsp
Gravy, beef, chicken or turkey, canned, 1/4 cup
Pizza sauce, 1/4 cup (2 oz)
Spaghetti sauce, bottled, any type, reduced-fat, 1/2 cup (4-1/2 oz)
Spanish sauce, 1/2 cup
Teriyaki sauce, 1/4 cup


SOUPS

Chicken noodle soup, canned, 1 cup
Chicken soup, without matzo balls, 1 cup
Egg drop soup, 1 cup


SPREADS & CONDIMENTS

Almond Butter, 1 tsp
Butter, regular or whipped, 1 tsp
Chutney, 1 Tbsp
Cream Cheese, light or whipped, 2 Tbsp (1 oz)
Cream cheese, nonfat, 4 Tbsp (2 oz)
Cream cheese, regular, 1 Tbsp (1/2 oz)
Fruit butte, any type, 1 Tbsp
Jam, jelly or preserves, 1 Tbsp
Ketchup, 1/4 cup
Margarine, fat-free, 4 Tbsp
Margarine, reduced-calorie (tub), 2 tsp
Margarine, reduced-calorie (stick), 1-1/2 tsp
Margarine, regular, 1 tsp
Margarine, squeeze, 1 tsp
Mayonnaise, fat-free, 4 Tbsp
Mayonnaise, reduced-calorie, 2 tsp
Mayonnaise, regular, commercial and homemade, 1 tsp
Olives, 10 small or 6 large (1 oz)
Peanut butter, 1 tsp
Pickles, sweet, 2 large
Salad dressing, fat-free (except Italian), 2 Tbsp
Salad dressing, reduced-calorie, Italian, 2 Tbsp
Sour cream, light, 3 Tbsp
Sour cream, nonfat, 1/4 cup
Sour cream, regular, 1 Tbsp
Spreadable fruit, 1-1/2 Tbsp
Sweet and sour sauce, 2 Tbsp


STARCHY VEGETABLES

Chestnuts, 6 small (2 oz)
Corn on the cob, 1 small ear (5") or 4 oz
Corn, baby (ears), 1 cup
Parsnips, cooked or uncooked, 1 cup or 6 oz
Peas, green, cooked or uncooked, 1 cup or 6 oz
Squash, winter, 1 cup or 7 oz cooked
Water chestnuts, 1 cup (4-1/2 oz)


SWEET STUFF

Biscotti, 4 small (1 regular) fat free
Candied fruit, any type, including citron, pineapple and ginger root, 1 Tbsp or 1/2 oz
Cookies, gingersnap, 2 (1/2 oz)
Cream, whipped, 1/4 cup (1 oz)
donut holes, plain or iced, 3 (1/2 oz)
Fortune cookie, 1
Fructose, 1 Tbsp
Fruit juice bar, frozen, 1
Fruit juice bar, no sugar added, frozen, 2
Fruit pop, frozen, 1 bar (1-3/4 oz)
Honey, 1 Tbsp
Ice cream cone, plain or sugar, 1 small
Ladyfingers, store-bought, 1 large or 2 small (1/2 oz)
Lollipop, 1 (2-1/2" diameter)
Marshmallows, 2 medium (1/2 oz)
Molasses, light or black strap, 1 Tbsp
Sugar, any type, 1 Tbsp
Syrup, low-calorie, 2 Tbsp
Syrup, regular, any type, 1 Tbsp
Topping, fudge, regular or fat-free, 1 Tbsp
Topping, pineapple or strawberry, 1 Tbsp
Topping, whipped, dairy or nondairy, 1/4 cup (1/2 oz)
WW chocolate mousse bar, 1

 

If you would like to add to or correct a link or add ideas to the Newbie Pack, please click here to drop me a line and I will add it to the site ASAP! Thanks