How to Calculate Your Daily Point Total

1. Gender:
Female- score 2
Male- score 8
A nursing mom- score 12

2. What is your age?
17-26- score 4
27-37- score 3
38-47- score 2
48-58- score 1
over 58- score 0

3. How much do you weigh?
Enter the first two digits of your weight in pounds.
(for example, if you weight 199, you will add 19 to your score)

4. What is your height?
Under 5’1- score 0
5’1-5’10- score 1
Over 5’10- score 2

5. Do you spend the majority of your day…
Sitting down? score 0
Occasionally sitting? score 2
Walking most of the time? score 4
Doing physically hard work most of the time? score 6

Just total up your score, and that will give your daily point total target!
Additionally, you get an extra 35 flexible points per week, to use if you’d like. These are like Bonus Points to use for a special event or if you just happen to have a day where you go over your daily point total allowance. You do not have to use these additional 35 points, and if you don’t, they DO NOT carry over into the next week. So once they’re gone, they’re gone, people!

Weight Watchers Grocery List

Baking Goods:
• reduced-calorie pancake (like Fiber One Pancake Mix)
• low calorie brownie mix (like No Pudge Brownie Mix)
• sugar and/or sugar substitutes

Bread Items:
• light whole-wheat or whole-grain breads (like Weight Watchers Bread or Sara Lee Delightful)
• reduced-calorie hamburger and hot dog buns (Nature’s Own makes some great versions of these!)
• high fiber tortillas (like La Tortilla Factory Smart & Delicious)
• high fiber pitas (like Western Bagel Alternative Pita Bread)

Canned and Jarred Goods:
• fat-free broth
• reduced-fat tomato-based soups
• canned tuna or salmon packed in water
• low Points soup (like Progresso Weight Watchers Soups)
• tomato paste
• diced tomatoes
• pureed pumpkin for baking
• marinara sauce
• beans & lentils

Cereal:
• high-fiber ones (like Fiber One, Cheerios, and Kashi)
• instant oatmeal

Condiments and Dressings:
• salsa
• reduced-sodium soy sauce
• reduced-calorie pancake syrup
• olive-oil or butter flavored cooking spray
• low calorie peanut butter (like Better n’ Peanut Butter)
• reduced sugar jam (like Smucker’s Reduced Sugar Fruit Spread)
• mustard
• ketchup
• low fat or fat free mayonnaise
• Better n’ Peanut Butter
• tobasco or hot sauce (like Frank’s Red Hot Sauce)
• vinegar
• pickles
• light butter spray
• light butter spread
• light salad dressings
• reduced fat sour cream
• jar of minced garlic or fresh head of garlic
• fresh lemons and limes
• fat free whipped topping

Diet Beverages:
• diet soda
• flavored waters and soda water (like Propel, G2, Perrier)
• sugar-free drink mixes
• light juice (like V8 Fusion Light)
• skim milk
• Almond Breeze (Unsweetened Vanilla)

Eggs & Cheese:
• reduced fat shredded cheese (like mozzarella and cheddar)
• reduced-fat or fat-free hard cheese
• Laughing Cow Light Cheese
• reduced fat cream cheese (the fat free kind is too gross!)
• reduced fat or fat free cottage cheese
• reduced fat or fat free parmesan cheese topping
• liquid egg substitute or liquid egg whites

Fresh Fruit

Frozen Goods:
• light and fat-free ice creams and desserts
• portion controlled frozen treats (ice cream bars, Weight Watchers Desserts, etc)
• frozen entrees
• frozen fruit (for baking and smoothies)
• frozen vegetables (whole, cut-up and sliced for soups, stir-fries and other entrees)
• reduced calorie, whole grain waffles or pancakes
• Gorton’s Grilled seafood entrees

Meat Alternatives:
• veggie burgers
• veggie sausages
• veggie chicken patties or nuggets
• soy hot dogs or corn dogs

Meat, Fish and Poultry:
• extra lean ground beef
• skinless fish
• boneless, skinless chicken breasts
• lean ground turkey breast
• extra lean or lean beef
• turkey bacon
• fat free hot dogs
• lean luncheon meats (like turkey or chicken breast or lean ham)
• Gorton’s Grilled seafood (frozen)

Milk & Yogurt:
• fat free or 1% milk
• fat free buttermilk
• low calorie yogurts

Pasta, Rice and Other Dry Grains:
• high fiber or whole-wheat pasta (like Ronzon’s Smart Taste Pasta)
• brown rice
• Tofu Shirataki 1 Point Noodles or Miracle Noodle 0 Calorie Noodles
• quinoa
• beans and lentils

Spices & Seasonings:
• dried herbs and spices
• fresh herbs (like parsley, cilantro, basil, etc…)
• prepackaged seasoning packets
• Kosher salt
• Black pepper

Snacks:
• low calorie or baked potato chips
• light microwave popcorn
• reduced fat cookies (like Trader Joe’s Righteous Rounds!)
• baked tortilla chips
• 100 Calorie Packs of your choice of snack
• any low calorie, portion controlled snack
• sugar free gum
• light or fat-free, sugar-free pudding and gelatin mixes

“If you’ve been avoiding ice cream, we’ve got good news: There are many satisfying ways to enjoy this warm-weather favorite that won’t derail your weight-loss efforts. Here’s a must-have guide for summer ice cream runs…”
Click HERE to read more

Best Weight Watchers Recipe Books

* 100 Favorite Weight Watchers Recipes!

* 100 Favorite Weight Watchers Recipes and 36 foods to Lose Weight and Live Healthy

* Weight Watchers Favorite Homestyle Recipes

* Weight Watchers From Pantry to Plate: Easy Meals From Foods You Keep on Hand

* Weight Watchers Pizza, Pizza: 150 Deliciously Dazzling Ways to Make Everyone’s Favorite Pie

I hope you’ll find this daily food journal as helpful as I have and that it will help you stick to your Daily Points Range and be aware of what you are eating everyday.

To download and print this FREE Weight Watchers Food Journal, click HERE!!

As the New Year comes upon, this is a great time to make a commitment to healthy eating choices. And if you are currently a Weight Watcher or are thinking about joining, now is the time do it! They have just started their new Weight Watchers Momentum Plan. Before the Momentum Plan, Weight Watcher members had two plans to choose from: Flex and Core. Now, everyone will be on the same plan: Momentum. Which is really the best of both Weight Watchers plans combined together to create Momentum. The whole philosophy behind this new plan is, “Don’t eat less, eat smarter.”

The New Weight Watchers Momentum Plan

The new plan still incorporates a lot of the favorites:

* The Weight Watchers Points System
* The weekly Points Allowance
* The Good Health Guidelines
* The Filling Foods List

The new aspect of this plan is the Filling Foods List. The concept is that if you choose foods that are higher in fiber and water content, they will keep you fuller for longer than if you eat other foods. There are studies that have found that people will eat the same volume of food every day. The actual space that the food takes in your stomach might have more to do with how full you feel than the calories, fat, or protein. And of course, you can still use Weight Watchers Online as an incredibly helpful tool to help keep you on track and provide valuable information and fantastic low Points recipes. The best part of the Momentum Plan is that it’s new and different and there is a whole new set of materials to get every week right when we need them the most: right after the holiday season. There couldn’t be a better time to get yourself motivated and give this new Weight Watchers Eating Plan a try!