if you eat

Stretching Your Points+ Budget

In our WW meeting this week we talked about the power of power foods – click HERE for the WW power foods list. Karen showed us a picture of a bagel with cream cheese for 10pts+ and then the other side of the picture was a serving of grilled chicken breast, sweet potato, green beans, salad, carrots, cherries, and milk – all for 10 pts+!  It was a great visual to see how eating more power foods in your meals will leave you feeling more satisfied, full longer, you will feel better, and have more energy.

I love that the Power Foods list now includes whole grains and dairy. I also love the new Simply Filling method that you have the option to use. Click HERE to read more about how to use this method.  I have heard its a great way to jump start yourself and have been reading on the WW website of lots of people having great success with this method!!


Here’s a list of the power foods and the approved foods you can have on the Simply Filling plan:


  • All fresh, frozen, or canned without added sugar
  • Fruit canned in its own juice (drained)
  • Fruit salad — mixed fruits with no added sugar


  • Most fresh, frozen or canned without added sugar or oil
  • Potatoes — white, red, sweet

Avocados are not a Power Food.

Whole grains

  • Brown and wild rice
  • Hot cereals, cooked — without added sugar, dried fruits, or nuts
    • 100% bran
    • Cream of rice
    • Cream of wheat
    • Grits
    • Oatmeal
  • Pasta, whole-wheat or other whole-grain varieties
  • Popcorn, air-popped, or 94% fat-free microwave-popped
  • Whole-grain, ready-to-eat cereals without added sugar, dried fruits or nuts, and with 4g of fiber or more per serving
  • Whole-grains such as:
    • Barley
    • Buckwheat
    • Bulgur
    • Cornmeal (polenta)
    • Whole-wheat couscous
    • Quinoa

Non-Fat Dairy and Dairy Substitutes

    • Fat-free cheeses, including fat-free cottage cheese
    • Fat-free milk and beverages made with fat-free milk, such as cappuccino or latte, as long as it’s sugar-free
    • Yogurt, fat-free, plain or flavored with artificial sweetener
    • Fat-free sour cream
    • Soy products, unflavored and plain, such as:
    • Calcium-fortified soy milk
    • Unflavored soy milk
    • Fat-free soy cheese
    • Plain soy yogurt

Lean proteins (see food list for specific cuts and grinds)

  • Beef, chicken, lamb, pork, turkey, veal: lean, trimmed, all skin removed
  • Dried beans, including canned black, cannellini, kidney, refried, and white
  • Dried peas, including black-eyed peas and split peas
  • Eggs: Whole, whites, and fat-free substitute
  • Game meats, including buffalo, elk, ostrich and venison
  • Lentils
  • Meat substitutes, including tofu and vegetarian burgers
  • Most fish and shellfish: fresh, frozen, and canned
  • Organ meats from beef, lamb, pork, veal, and poultry

Plus more

  • Breads
    • Light English muffins
    • Light hot dog and hamburger rolls
    • Reduced-calorie (light) breads (whole grains are the best choice)
  • Soups
    • Broth, onion, and some broth- and tomato-based vegetable soups
  • Desserts
    • Sugar-free gelatin

Other categories:


  • Coffee (without sugar)
  • Tea (without sugar)
  • Diet soda
  • Club soda
  • Seltzer (plain or flavored, unsweetened)
  • Water

Seasonings and condiments

  • Baking powder
  • Baking soda
  • Capers
  • Cocktail sauce
  • Extracts
  • Fat-free salad dressings
  • Fat-free margarine
  • Fat-free mayonnaise
  • Flavorings
  • Herbs
  • Hot sauce (peppersauce)
  • Ketchup
  • Lemon juice
  • Lime juice
  • Mustard
  • Nonstick cooking or baking spray
  • Salsa (fat-free)
  • Soy sauce (shoyu)
  • Spices
  • Steak sauce
  • Sugar substitutes
  • Taco sauce
  • Teriyaki sauce
  • Vinegar
  • Worcestershire Sauce

Healthy oils

Include 2 tsp each day without counting PointsPlus values. Use your weekly PointsPlusAllowance for any additional oil.

  • Olive oil
  • Canola oil
  • Safflower oil
  • Sunflower oil
  • Flaxseed oil

What’s not included on the Power Foods list

  • Processed meats, such as:
    • Hot dogs
    • Sausages
    • Luncheon meats (other than fat-free)
  • Fish or shellfish, canned, or packed in oil
  • Meats, poultry or fish with breading or added fat
  • Dried fruits
  • Fruit juices
  • Vegetable juices
  • Vegetables prepared with ingredients that are not Weight Watchers Power Foods, (for example, corn in butter sauce, dried tomatoes packed in oil)
  • French fries
  • Avocados
  • Sweet pickles
  • Plantains
  • Olives



Another important thing we talked about were the Good Health Guidelines. We’ve talked about this on here and have really been trying to focus on making sure we’re getting our 2tsp of oil in….and as Lexy mentioned HERE in her post – Karen told us about a cinnamon flavored Flax oil (we found it at Kroger here) that you could add to your oatmeal after cooking, smoothies, etc.


The Good Health Guidelines are:

1 – Eat at least 5 servings of fruits and veggies every day.
2 – Choose whole grain foods, such as brown rice and oats when possible.
3- Include 2 servings of dairy – low fat (1%) or fat free – each day.
4 -Have 2 teaspoons of healthy oils each day – olive oil, canola, safflower, flaxseed)
5 – Get enough protein by having at least 2 servings of lean meats, skinless poultry, fish, beans, and lentils.
6 – Limit added sugar and alcohol.
7 – Drink at least 6-8oz glasses of liquid a day – water is the best choice.
8 – Take a mult – vitamin/mineral supplement each day.
Click on the Good Health Guidelines link above to read more about the proper servings sizes and other good tips.


On the WW app on my iPhone, it has a healthy checks page that looks like this:
And as you check the boxes off as you accomplish them you get these cute little smiley faces! 😉

When we really went over the guidelines again,  I realized how much more I  am missing from my daily eating and I am going to make a point to do better! I am a list person, and so I am going to create the habit of checking off my Healthy checks daily so that I can feel a difference and feel better. My OCDness may kick in and create a new checklist so I can check off all the guidelines that aren’t on my WW iPhone app. 😉 I’ll let ya know how that goes.


The last piece of advice is Karen gave us is that we if heard nothing else in the meeting to make sure we heard this – If you’ve been stuck on a plateau- get in MORE power foods and you WILL see and notice a difference!!! 


I have definitely been in a rut and on a weight plateau – so my goal this week is to get in more power foods and try the Simply Filling method for a good ole’ jump start and kick in the REAR!!   😉


I love this quote……..its so true.

© 2012, Fire Lites Fire. All rights reserved.

This entry was posted in Weekly Weight Watchers Meeting Recaps on by .

About Carman

36 year old military wife of 18 years and stay at home mom to 4 incredible kids (3 girls ages 17, 11, 11 and our son is 6). After my 4th, and final baby, I decided I wanted to be more active, healthier, happier, and to be an example to my kids. I joined Weight Watchers and started using the Points Plus program to learn portion control, moderation, and develop healthier habits. I also used the dietSNAPS app to track my meals and it was such a life changer for me to literally *see* what I was putting in my body! Cyndi, Lexy and I created this blog to be accountability partners and that has been a huge key to this journey! I love to cook and I love converting my favorite recipes into a healthier version for my family to enjoy! I love the after effects of exercising :) I love challenging myself to fitness goals to change things up and in doing so I have run numerous 5K/10K's, several half marathons, one full 26.2 marathon, and a Tough Mudder. I love circuit training, weight training, and running sprints. My goal is to inspire others to take their health seriously, and to show how small changes can lead to big results.

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