4.
You can switch between Filling & Healthy day and tracking ProPoints values every day, if you're
busy or travelling; or you can switch to Filling & Healthy day for several days in a row, or for good.
In addition to Weight Watchers Filling & Healthy Foods, you can also choose
from the following categories without having to track your intake:
Beverages Seasonings and Condiments
Water
Seasoning mix, 1 tsp
Tomato or BBQ sauce, 2 tsp
Sparkling water
Capers, 1 tbs
Chilli sauce, 2 tsp
Soda water
Olive tapenade, 1 tsp
Sweet chilli sauce, 1 tsp
Diet sports drink
Fat-free salsa, ½ cup
Sweet and Sour sauce, 1 tsp
Diet flavoured water
Reduced-fat hummus, 2 tsp
Teriyaki or Oyster sauce, 2 tsp
Coffee (without sugar)
Vegetable chutney or relish, 2 tsp
Soy sauce, 2 tsp
Tea (without sugar)
Mustard, 1 tbs
Worcestershire sauce, 2 tsp
Diet soft drinks
Low-fat mayonnaise, 1 tsp
Fat-free salad dressing, 1 tbs
Tartare sauce, 1 tsp
Vinegar, 1 tbs
Reduced-fat Thousand Island, 1 tsp
Sugar substitute, 1 tablet
Gluten-Free
If you follow a gluten-free diet, check with your doctor for specific advice and modifications to the
Weight Watchers Plan, depending on your experiences and how long you've lived with coeliac disease
or gluten intolerance. In general, you should focus on Weight Watchers Filling & Healthy foods, many
of which are gluten-free, including healthy wholegrains. Unprocessed gluten-free whole foods will limit
your exposure to processing plants and risk for cross-contamination with wheat, barley, rye, and oats.
Also, include gluten-free substitutes as part of your daily ProPoints allowance.
Vegetarians
Our emphasis on Weight Watchers Filling & Healthy foods — and the fact that fresh fruits and most
vegetables have 0 ProPoints values — works especially well with vegetarian diets. Vegetarians, you’ll
need to be aware of your body’s nutritional needs, though.
A well-planned vegetarian diet can meet all those needs, but depending on how restrictive your diet is,
certain nutrients may be lacking. Use the guidelines below.
1. Watch for possibly missing nutrients
Protein, iron, zinc, calcium, vitamin D, riboflavin, vitamin B12, vitamin A, and an Omega-3 fatty acid.1
For help choosing foods to be sure you’re getting enough of these nutrients, see the table on page 10.
2. Take a multivitamin/mineral supplement
It’s especially important that you meet this Good Health Guideline for added assurance that you’re
getting the nutrients you need.
3. Adapt recipes, meal ideas, and guidelines to meet your needs
You can swap lean meats for soy-based products such as tofu. If you don’t eat dairy, the Good Health
Guideline for milk products can be met through the use of calcium-fortified soy milk.
* vailable to Unlimited and eTools subscribers only. The Weight Watchers Mobile Tracker app is currently available on iPhone, iPod, iPad, and
A
Android devices. **Available for purchase in participating meeting locations.
f r e q u e n t ly as k e d q u e st i o n s 9