WW core info - a bit updated from the PM sent

ammommy wrote: Because I'm lazy ( ) I'm just going to post this info for anyone who wants it. Later this afternoon, I'll post the info on flex/points. Let me know if you all have questions. I'm doing both systems.

Unless otherwise noted, you can eat as much of the following foods that you need to feel satisfied (not stuffed). Additionally, you have 35 "points" per week that you can spend on other foods. I'll send those on another message.

Note---bread is not on the core list. Generally speaking, one piece of diet/light bread=1 point


[B]Weight watchers core plan food list. [/B]

Meat and Meat Substitutes

·Lean beef, lamb, pork and veal (loin or round and trim visible fat
·Ground beef (7% fat or less)
·Organ meats- fresh, frozen or canned.
·Poultry – Chicken and turkey, again trim visible fat, no skin.
·Ground chicken or turkey, once a day only
·Fish and shellfish, fresh, frozen, or canned, any variety as long as not packed in fat or oil.
·Tofu, any type.
·Frozen veggie burgers.
·NO deli meats or hot dogs.



Eggs, Dairy & Cheese

·Whole eggs or whites.
·Eggbeaters and other egg substitutes
·Fat-free milk, cheese and sour cream ·Soy milk and soy cheese
·Plain yogurt.
·Weight Watchers Smoothies (or ALBA) or fat-free, sugar-free instant hot cocoa are OK, but only once a day.

Fruit
·Any fresh, frozen or canned fruit (no added sugar; canned must be packed in water or juice (not syrup); AND drained before eating, as they don't allow juice.
·NO juices ·Unsweetened applesauce
·NO Dried fruits.


Veggies

·Any fresh, frozen or canned veggies without any non-Core-Food ingredients, especially watching for added oil or sugar.
.potatoes--once a day
·Yes, corn
·Yes, beans and lentils, fat-free refried beans are OK.
·Tomato paste, puree and sauce
·NO vegetable juices.



·Soups
made only with core foods
·Bean soups like lentil or split pea are fine.
·Bouillon broth are fine, add core foods only
·Tomato soup is allowed. ·NO Cream soups, though it's OK to use soymilk or fat-free evaporated milk.


Cereal and Grain

Once a day you can have:
whole wheat pasta, brown rice, or potatoes (not fried!)
puffed wheat, puffed rice and 100% bran cereal

Unlimited amounts of Barley
buckwheat
cornmeal/polenta
couscous
kasha
popcorn
rolled oats
starchy vegetables like corn/peas
cooked hot cereal w/o added sugar

Fats, Oils Dressings

·2 teaspoons (NOT tablespoons heart-friendly oil per day such as canola, olive, flaxseed, etc. NOT Vegetable oil!)
·Nonstick cooking and baking spray


Other Free Stuff

·Ice and water, including sugar-free, clear beverages such as any diet soda except coke's new C2.
·No-calorie sweeteners like Splenda, Equal or Sweet - n -Low.
·Seasonings and herbs, without added sugar. ·Fat-free salad dressing.
·Fat-free margarine
·Fat-free mayonnaise.
·Extracts and flavorings. Vanilla extract in FF cottage cheese, with cut-up pears and wheat germ is great in a cheesecake-y sort of way.

mammag replied: Thanks for posting this. I printed it out.....though I have a hard time believing I could eat as much of those as I need on top of the extras and lose weight. If that's true, I'm loving this plan! I could easily fill myself up with those foods!!!

ammommy replied: The key is as much as you need, not as much as you want. Honestly, it does work because you find that these foods fill you up pretty quickly. Plus, you'll notice that there aren't many convenience foods. Most take time to prepare which helps cut down on the mindless munching.
Also, when preparing the foods, you have to make sure that you prepare it only with core foods. So, for example, if you make tuna you need to use only FF mayo. Add it to bread? Take off 2 points. Remember, you get an average of 5 points per day.

mammag replied: Ah....now I'm seeing it for what it really is! I just skimmed it and thought it was saying 35 points per day I would have started really gaining weight!!! I remember buying the weight watcher cakes in the snack cake aisle (course I had to quit because I ate the whole box in one day....anyway) and they were 1 point I think....I was getting all excited thinking I could start buying them again.

Sarah&Mackenzie replied: Thanks for the info!!!

A&A'smommy replied: Thanks!!

coasterqueen replied: THanks. But I think I'm going to stick to their old plan, lol. This new one seems too confusing to me and maybe it's because I'm used to the old one.

On the new one do you get extra points for nursing?

booey2 replied: Hi Karen, gonna stick my nose in here as I have a few minutes. If you are following the new CORE program you only get 35 pts for your weekly points but because there really is no counting and you are to eat til you are full you don't need the extra points. If you follow the FLEX plan there is an increase in the points for nursing moms, not sure of the exact numbers I can find my books if you want-just let me know. HTH

coasterqueen replied:
Thanks Terri. The old plan I have says 2 points for every nursing session up to 10 points max a day. So I think I'm going to follow that plan. The other one just seems like a lot more work, lol.

booey2 replied:
You are welcome. I thought that way too until I did my first week grocery shopping and got the stuff needed for CORE and now I don't count points or worry about going over them or not getting enough. I use my weekly points for breads and stuff that is good for you but not on the list instead of for junk food treats. We are heading to the cottage this week and I can't wait. Instead of worrying about what point values the foods are that we are eating I just make sure they are on my list and have stuff there that I can eat and we are all set. It just takes some getting used to leaving the points behind and a change in mindset. However that all being said, use what works for you, you may want a change some day and this is just great for shaking things up when you plateau or get bored. Good luck.

Maddie&EthansMom replied: Karen I'm with you I like the FLEX plan better. A LOT less work. I like my TV dinners and it is working for me so why change?

ammommy replied: Karen, here is the point allowance for nursing mom's. I have no idea what you weigh, so I'm listing most of them

<150 pounds 30 points
150-174 32
175-199 34
200-224 36
225-249 38

plus, you get the 35 flex points per week.

I agree about this being easier, but that's just because I'm used to it. Plus, I figure that if I have to track the 35 points anyway, why not all of them. My doc recommended switching between the two. I do 3 weeks on flex, then 1 week on core. I usually eat the core food, anyway, I've discovered.

Kaitlin'smom replied: I am not totaly understanding the plan....let me get this you can eat as much as you need off the list? and then you get so many points per week for extras?

booey2 replied: Yes that is it exactly. As long as you eat the foods on the list you eat til you are satisfied. This helps you to learn when you are full. You use the 35 pts for either stuff that is not on the list like breads or other treats. Also you can only have 1 meal per day that contains stuff off of this list: whole wheat pasta, brown rice, or potatoes (not fried!) puffed wheat, puffed rice and 100% bran cereal. For example if you had potatoes or whole wheat pasta or rice at lunch you can have them at supper but you have to use your points for it. It is really considered CORE only when eaten at 1 meal per 24 hour period. HTH

booey2 replied: Just wanted to a link to a great site that I just found out about regarding CORE from my WW site, it lists all the foods and explains more about CORE if anyone wants to try it.

CORE info

ammommy replied: Great link