I don’t want y’all to think that all I eat is chocolate cake. I mean, I do get some great stuff in between, so I thought I’d dedicate this blog entirely to my current eating plan.
Although I’m still getting it together, for the most part, I’m following the old Points system created by Weight Watchers. Simply put, I eat according to a specific amount of points daily and a few “extra” points weekly.
Points vary based on gender, age, height, weight and activity level, and using point system is only appropriate for adults. Any change in your diet should be cleared with your doctor. I’m not a physician, physical trainer, pharmacist, Ph.D., or anything else starting with a “ph,” so please double check everything I say with your health professional.
The formula to determine your points is copyrighted by WW, but regardless, span 18 – 44 points per day. The person with the most points potential is a nurrsing mom! Second to that, it would be a tall, younger, heavyset, physcially active male. Since I’m neither nursing nor LeBron James, my starting points target was 29.
Beyond the daily points target, I also allow myself an extra 35 points a week. This can be broken down to 5 extra points a day or, used once for a humongous slice of chocolate layered cake and vanilla bean ice cream. 
So, how are these points for food calculated? Thank you for asking, inquisitive reader! I’m sure you’re already familiar with low fat diets. This isn’t a low fat diet, per se. Three pieces of information about the foods you eat are key: calories, fat grams and dietary fiber grams. The higher in calories and fat a food is, the higher in points it will be. The higher in fiber it is, the lower in points it will be.
It’s pretty intuitive, which is why I like it. The other reason I like this program (besides the fact that I’m a big nerd and like collecting random information) is that there are a TON of “zero points” foods and condiments. Here’s a brief list (vegetables servings are 1 cup):
* asparagus * bean sprouts * broccoli * cabbage * uncooked carrots * cauliflower * celery *cucumber *daikon * eggplant * garlic * green beans * greens * kim chee * lettuce * mushrooms * okra * uncooked onion * peppers * pumpkin * spinach * squash * taro leaves *watercress * all herbs * lemon juice *lime juice * mustard * nonstick cooking spray * relish * salsa * shoyu (soy sauce) * steak sauce * sugar substitute *taco sauce * teriyaki sauce * vinegar * worcestershire sauce
The other tenets of the Weight Watchers program are simple:
- Eat at least 5 servings of vegetables and fruits a day (and 9 servings if you weigh more than 350 pounds)
Avocado. Fruit serving + Healthy Fat = Happiness
- Choose whole-grain foods, such as brown rice, multigrain bread, and whole wheat pasta
- Include at least 2 servings of calcium-rich foods a day (8 oz of milk = 1 serving)
- Drink at least 6 glasses of water a day
- Eat lean, protein-rich foods
- Ensure that you are getting healthy oils, such as olive, canola, safflower, sunflower or flaxseed, as well as mono- and poly-unsaturated fats from fish, nuts and seeds
- Limit refined sugar and alcohol intake
- Take a daily vitamin-mineral supplement
So, let’s do some math on some of the meals I’ve eaten recently. (I’m NOT suggesting this is excellent eating, I’m just showing you how I honestly calculate my points!)
Breakfast: 24 oz Iced Latte with No Sugar Added Vanilla Powder and nonfat milk = 5 points Wrap with Flat Out Multigrain Bread, 1 egg, 2 oz avocado, salsa = 5 points
Snack: 1 oz cashews = 4 points
Lunch: 1/2 cup cooked brown rice = 2 points 1 regular sized Zippy’s chili = 6 points
Snack:
Baby Carrots = o points
100 calories Hummus Dippers = 1 point
Dinner: Entree size salad (mixed baby lettuce) with cucumber, mandarin oranges (no syrup) and miso dressing = 3 points1 grilled skinless chicken breast with teriyaki sauce = 3 points Broccoli spears and asparagus (cooked without butter) = 0 points
If you added everything together, it equals 29 points! Yay, me!
Here’s another cool thing about the point system– you can EARN points back! The formula is based on intensity of activity, minutes of activity and body weight.
Guess what’s even COOLER? The workouts that we do with kettlebells are considered HIGH intensity. Woo hoo! So for me, even 15 minutes of a good workout give me back 3 points for the day.
I decided not to add these extra points, but as I lose weight, it’s nice to know that they’re there. I actually can’t wait for my points to decrease!
Oooh, my trainer’s calling! We’re going to discuss my eating plan! Have a great week, and please, share with me how you’re eating!
Angela,
I’ve never bothered to look into Weight Watchers so I didn’t know the premise of their diet until now.
I think it does a great job of helping you track what you eat and confining you to certain limits.
Just curious as to why shoyu and teriyaki sauce would have zero points but I guess if caloric content and fat content are it’s basis then sure, zero points.
Doesn’t mean you can douse your foods with these condiments as they are high in sodium (shoyu) and high in sugar (teriyaki sauce).
I don’t think you touched on this in your post but I think another misnomer people have is anything labeled whole grain does not mean it’s a complex carb. Whole wheat bread is not a complex carb, whole wheat pasta is not a complext carb, etc. Anything that has been processed regardless of it being labeled whole grain/wheat does not make it a complex carb.
You know I am a proponent of eating around the clock, even up until bed time, to keep your metabolism up. I would just advise against eating simple carbs four hours before bedtime as that spikes your insulin.
Also, all those zero point foods still have calories that count towards your caloric intake.
I’m not a dietitian by any means so definitely research nutrition and don’t take my word for it… or weight watchers’ either for that matter.
Anyhow, I love how proactive you are! Keep up the great work!
thx 4 explaining more… that helps. Looks like pieces are falling into place. it’s a good thing.