Good health guidelines
1. Fruits and vegies deliver fibre and a wealth of vitamins and minerals. Two serves of fruit and at least
5 serves of vegetables per day. A serve equals 1 cup salad vegetables, ½ cup cooked vegetables,
1 small potato.
2. Lean meats & substitutes deliver satisfaction and necessary amino acids, iron, zinc, and other
nutrients. 1—2 servings per day. A serve equals 65—100g cooked meat, chicken (eg. ½ cup lean
mince, 2 slices roast meat), 80—120g cooked white fish, 2 eggs, ½ cup beans cooked lentils,
chickpeas, split peas.
3. Low-fat dairy & substitutes gives you calcium, vitamin D, zinc, phosphorus, and other essential
vitamins and minerals. (No-fat and low-fat dairy foods are Filling & Healthy foods.) At least 2 servings
per day (or 3 if you are a breastfeeding mum, or teenager). A serve equals 1 cup milk or calciumfortified soy milk, 200g tub yoghurt, 40g cheese.
4. Wholegrains are rich in nutrients, including fibre. Have these daily instead of refined, white grains
whenever possible. A serve equals 1 slice wholegrain bread, ½ cup of cooked rice, pasta, or noodles,
½ cup of cooked porridge.
5. Liquids, including milk, juice, even coffee and tea; best is water. Aim for 6—8 glasses of non-alcoholic
drinks per day.
6. Healthy oils such as olive, canola, safflower, sunflower, or flaxseed (not saturated or trans fats) deliver
vitamin E and essential fatty acids. Have 2 teaspoons of healthy oils (1 ProPoints value per teaspoon).
7. Multivitamin; choose one with no more than 100 per cent of the daily recommendation for vitamins
and minerals.
8. Watch your intake of sodium, added sugar, and alcohol. Men and women should have no more
than 2 alcoholic beverages each day, and aim for several alcohol-free days through the week.
Filling & Healthy Day
How do I follow the Filling & Healthy day technique?
You swap counting ProPoints values for a near-complete focus on Weight Watchers Filling & Healthy
foods, by the day, for a few days, for good — whatever you like — without scrupulously monitoring
portion sizes. Because Weight Watchers Filling & Healthy foods are healthy and satisfying, you stay
on-track while getting the nutrients your b