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A handy cheat sheet to how the old Filling Foods list translates to the new Weight Watchers Power Foods list.
By now, you have probably heard or read about the Weight Watchers Power Foods. These replace the Filling Foods — except, not exactly. More on that later.
First, the basics. Power Foods are determined by the energy density of a food as well as the nutrient content of a serving of food. We combined foods into categories, for example beef, cookies, yogurt, and ranked all the foods in each category using a proprietary formula tailored to the category. (Some categories, such as cookies, do not have any items that make the cut.) The foods that rose to the top of the list — based on the lowest energy density, as well as being low in fat, saturated fat, sugar, sodium, (depending on category) and/or fiber — are determined to be Power Foods. They are the healthiest and most filling choices within a specific category of foods. These foods were assigned the green pyramid to identify them as Power Foods.
A great many of the Filling Foods have stayed on the Power Foods list, along with a few exciting new ones. And some didn’t make it. There were some foods that, while they have healthy properties, they didn’t meet all the criteria we set for Weight Watchers Power Foods. Avocados, for example, may have lots of healthy fats in them, but the fact remains that they are simply still high in saturated fat. And many canned vegetable soups no longer make the grade because of the high amount of sodium they contain. (Of course, this doesn’t mean you can no longer eat them!)
So, here’s a handy cheat sheet to what’s in and what’s out in the Weight Watchers Power Foods list.What’s in — new on the Power Foods list
Bread Light breads (whole-grain varieties are preferred) are now Power Foods. They were added to the list after the aforementioned analysis, and our tests of the new Plan showed that eating these breads didn’t have a negative effect on weight loss.
More pasta varieties Pasta is normally made from wheat, but increasingly available are varieties made from other grains such as rye, spelt and kamut. These are now Weight Watchers Power Foods.
Fat-free yogurt (artificially sweetened)Yogurt’s a delicious way of getting in some of your dairy servings, and we’ve made the fat-free, artificially sweetened varieties a Weight Watchers Power Food. What’s out — Filling Foods that aren’t Power Foods
Avocado
Canadian bacon
Beef — porterhouse steak, T-bone steak, tongue
Cereal — puffed, shredded wheat
Chicken — canned
Chicken livers
Fish — including cooked eel, herring, mackerel, farmed salmon and pompano. Also lox (smoked salmon) and sardines canned in tomato sauce
Lamb — cooked, trimmed leg and loin, also cooked ground lamb
Milk — fat-free evaporated
Plantain — baked or boiled
Pork — including cooked and trimmed leg and loin, plus cooked lean sirloin
Pudding — fat-free, sugar-free, various types
Soup — many canned or instant soups including black bean, lentil, Manhattan clam chowder, split pea, tomato and vegetable beef.
Soy cheese
Sun-dried tomatoes
Textured vegetable protein
Turkey — 93% ground, cooked, plus regular, cooked
Veal — cooked leg, trimmed
Veggie burger — black bean
Power Foods list~
Fruits
Included: All fresh, frozen or canned fruits
without added sugar (unsweetened) —
whether or not it has PointsPlus values
per serving
Not included: Dried fruit, fruit juices
Apple
Applesauce, unsweetened
Apricots
Banana
Berries, mixed
Blackberries
Blueberries
Boysenberries, fresh or frozen,
unsweetened
Cantaloupe
Casaba melon
Cherries, fresh
Clementine
Cranberries, fresh
Currants, fresh
Dates, fresh
Elderberries
Figs
Fruit cocktail, canned, unsweetened
Gooseberries
Grapefruit
Grapes
Guava
Honeydew melon
Jackfruit, uncooked
Kiwifruit
Lemon
Litches (lychees)
Lime
Loganberries
Loquats
Mandarin orange (tangerine)
Mango
Melon balls
Mulberries
Nectarine
Orange
Papaya
Passion fruit
Peach
Pear
Pineapple
Plums
Pomegranate
Raspberries
Sharon fruit
Pumpkin
Starfruit (carambola)
Strawberries, fresh
Tangelo
Tangerine (Mandarin orange)
Watermelon
Vegetables
Included: Most fresh, frozen, or canned
without added sugar or oil — whether or
not it has PointsPlus values per serving;
potatoes — white, red, sweet
Not included: Juices, vegetables
prepared with ingredients that are not
Weight Watchers Power Foods (for example,
corn in butter sauce, dried tomatoes
packed in oil); avocados; French fries; olives;
plantains; sweet pickles
Artichoke hearts, cooked
Artichokes, cooked
Arugula
Asparagus, cooked or uncooked
Beans
Beans, refried, fat-free, canned
Beets
Bok choy, uncooked
Borscht
Broccoli, cooked or uncooked
Brussels sprouts, cooked
Cabbage, all varieties, cooked
or uncooked
Carrots
Cauliflower, cooked
Celeriac, cooked
Celery
Chard, Swiss, cooked
Collards, cooked or uncooked
Corn
Corn on the cob
Cucumber
Dandelion greens, cooked or uncooked
Edamame, in pods
Eggplant, cooked or uncooked
Endive
Escarole
Fennel
Giardeniera (vegetable medley, without
olives, packed in vinegar)
Grape leaves
Greens
beet
collard
dandelion
kale
mustard
turnip
Jerusalem artichokes (sunchokes)
Jicama
Kohlrabi
Leeks, cooked
Lentils, cooked
Lettuce, any type
Malanga
Okra, cooked or uncooked
Onion
Parsnips
Peas
Pepper, any type
Pimientos, canned
Potatoes
Potatoes O’Brien, frozen
Potatoes, new, cooked
Potatoes, sweet
Potatoes, white or red
Pumpkin
Radicchio, uncooked
Radishes
Rhubarb, cooked or uncooked
Rutabaga, cooked or uncooked
Salad
Salsa
Sauce, tomato, canned
Scallions
Spinach, cooked or uncooked
Sprouts
Squash
Squash leaves
Stir-fried vegetables, without sauce
Taro, cooked
Taro leaves, cooked
Tomato paste
Tomato puree, canned
Tomatoes
Turnips, cooked or uncooked
Yam
Zucchini, cooked
Whole Grains
Barley
Bulgur
Cereal, hot
Cornmeal
Couscous, whole-wheat
Hominy, cooked or canned, whole
Kasha (buckwheat groats)
Macaroni
Millet
Pasta
Popcorn
Quinoa
Rice
brown, cooked
wild, cooked
Spaghetti
Urad dal (split matpe beans without skin)
Wheat berries, cooked
Non-Fat Dairy and
Dairy Substitutes Items
marked l count toward
your dairy servings.
Cappuccino made with fat-free milk l
Cheese
cottage, fat-free l
hard or semisoft, fat-free l
soy, fat-free
ricotta, fat-free l
Cream, sour, fat-free
Creamer
Latte
made with fat-free milk l
Milk
fat-free l
soy, calcium-fortified, unflavored l
Soy
cheese, hard or semisoft, fat-free
milk, calcium-fortified, plain l
yogurt, plain
Yogurt
fat free, plain l
light, artificially sweetened l
Lean Proteins
Not included: Canned fish or shellfish
packed in oil; meats or fish with breading or
added fat; Processed meats, such as
hot dogs
Beans, refried, fat-free, canned
Beef
Beef, ground
Bison, lean, all visible fat trimmed, cooked
Buffalo, water, trimmed, cooked or raw
Caviar (fish roe), any type
Chicken
breast
drumstick
giblets, cooked
gizzard, cooked
Cornish hen, cooked, without skin
Egg
whole, chicken
substitute
white, chicken
Elk, cooked or raw
Fish
Ham
Lamb
Lobster, steamed
Luncheon meat
Ostrich, cooked
Peas, black-eyed (cowpeas), cooked
Pork
Sashimi
Seitan
Shark, cooked
Shellfish
Tofu
Tripe, beef, cooked
Tuna, grilled, frozen
Turkey
Veal
Vegetarian burger, frozen, fat free
Venison, cooked
Plus More
Bouillon (any type except court)
Bread, reduced-calorie, any type
Broth, any type
Chicory (curly endive)
Gelatin, sugar-free
Kim chee
Muffin, English, light
Mushrooms
Pickle, unsweetened
Pico de gallo
Poi
Roll, hamburger or hotdog
Sauerkraut
Soup
Sweetbreads, cooked
Tempeh (fermented soybean cake)
Water chestnuts
Chicken Burrito Wrap
Ingredients:
1 oz ranch salad dressing mix, dry
7 ozs picante sauce
8 ozs chicken breast skinless, cooked and cubed
11 pcs fat-free flour tortillas, warmed
8 ozs light sour cream
Directions:
In a saucepan combine, dressing mix, shredded chicken, sour cream, and
picante sauce. Mix well and heat through. Fill each tortilla with 1/4 cup chicken
mixture.
Nutritional Info Per Serving: (1 Chicken Wrap)
Calories 143; Carbs 22g; Protein 9g; Fat 4g; Fiber 0.8g
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