Seltzer (plain or flavored, unsweetened).Broth, onion, and some broth- and tomato-based vegetable soups (must contains less than 500 mg sodium per serving).Reduced-calorie (light) breads (whole grains are the best choice).Organ meats from beef, lamb, pork, veal, and poultry.Most fish and shellfish: fresh, frozen, and canned.Meat substitutes, including tofu and vegetarian burgers.Game meats, including buffalo, elk, ostrich and venison.Eggs: Whole, whites, and fat-free substitute.Dried peas, including black-eyed peas and split peas.Dried beans, including canned black, cannellini, kidney, refried, and white.Beef, chicken, lamb, pork, turkey, veal: lean, trimmed, all skin removed.Lean proteins (see food list for specific cuts and grinds) Soy products, unflavored and plain, such as:.Yogurt, fat-free, plain or flavored with artificial sweetener.Fat-free milk and beverages made with fat-free milk, such as cappuccino or latte, as long as it’s sugar-free.Fat-free cheeses, including fat-free cottage cheese.Whole-grain, ready-to-eat cereals without added sugar, dried fruits or nuts, and with 4g of fiber or more per serving.Popcorn, air-popped, or 94% fat-free microwave-popped.Pasta, whole-wheat or other whole-grain varieties.Hot cereals, cooked - without added sugar, dried fruits, or nuts.Most fresh, frozen or canned without added sugar or oilĪvocados are not a Power Food.Fruit salad - mixed fruits with no added sugar.Fruit canned in its own juice (drained).All fresh, frozen, or canned without added sugar.To be sure a food is included, look for the green triangle on the food lists. You can also continue to earn, and swap, activity PointsPlus values. Just remember to track those items, and stay within your weekly allowance. You’ll still enjoy a weekly PointsPlus Allowance with the Simply Filling technique, and have room to treat yourself with food that is not on the Power Foods list. You can always switch back if you decide Simply Filling isn’t for you. You might find it's a good idea if you're on vacation or have a special event. Go to “Settings” and select “Tracking Preference.” Follow it for a day, a week or more whatever works for you. If you decide to try the Simply Filling technique, the Plan Manager Not so much that you feel too full, and not too little that you still feel hungry. Still, tracking isn’t for everyone - and for those who want to try a different method, we offer the Simply Filling technique.įollowing the Simply Filling technique means you eat exclusively from the Power Foods list without counting the PointsPlus values of those foods. It is easy to underestimate the points in certain foods so as much as you can, measure or weigh your food and use the fantastic 'Shop - The A-z Guide to Smart Supermarket Shopping' that is available to buy online or at your weekly meeting.We encourage people to track, because it makes you more aware of what you’re eating, and helps you maintain control when you’re aiming to lose weight. If you do forget one day to fill in your tracker, really don't worry, just draw a line under it and try to get back tracking the following day.ĭo try to be accurate and honest about what you have eaten. If you can, try to track as you go as it is so easy to forget what you have eaten! If you leave filling in your tracker until the end of the day it is so easy to forget to track absolutely everything that has passed your lips. I also find my trackers really useful to look back at to see where I did well and where I strayed from the WW path! I can then learn from this. I certainly find that tracking like this keeps me focused on my Weight Watchers journey. Writing down everything you eat and drink keeps you aware of what you are eating and how many Smart Points you have used. If you need any more information about filling in your tracker, please take a look at this post. For other designs, scroll to the bottom of this page! I use this Free Weight Watchers tracker to record everything that I eat and drink whilst following the Freestyle plan.Ĭlick here to print your free copy of Pointed Kitchens Weight Watchers Tracker as shown above.
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Did you know that tracking your food and drink on a daily basis is one of the keys to success with Weight Watchers.