Current Weight: Daily Points Range:
Less than 150 lbs. 18-25
150-174 20-27
175-199 22-29
200-224 24-31
225-250 26-33
over 250 28-35
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Metric Conversions:
1 teaspoon (tsp) = 5 ml
1 tablespoon (tbsp) = 15 ml
1 cup = 250 ml
1 ounce (oz) = 30 grams
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Guidelines for Healthy Living
~ spend points on a wide variety of foods
~ include at least 2 servings of milk products daily
~ eat at least 5 servings of fruits and vegetables daily
~ pay attention to serving sizes
~ limit refined sugars and alcohol
~ drink 6 or more glasses of water every day
~ do at least 20 minutes of phyisical activity every day
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Rough guideline to serving sizes:
Your fist = about 1 cup or 1 medium whole fruit
Your thumb = about 1 ounce of cheese or meat
Your thumb tip = about 1 tablespoon
Your fingertip = about 1 teaspoon
Your cupped hand = about 1 or 2 ounces of nuts or pretzels
Your palm (less fingers) = about 3 ounces of cooked meat, poultry or fish
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Tips, Tricks, Healthy Eating & The Weight Watchers Points Program
* don't let yourself get hungry ... munch away on veggies or lite popcorn
~ staying comfy in the tummy maintains your metabolism
~ it reduces/eliminates the feeling of being on a diet
~ it reduces your temptation to cheat or binge
* eat a decent breakfast and lunch ... don't save your big points to late in the day
*20 extra minutes of physical activity = 1 bonus point
* use all (or at least 80%) of your points each day
* you can store a few points from one day to use the next
* if you go over a bit one day, you can go a little less on points the next day
* you can't save points for more than one day
* you can earn more points by exercising = 1 point for each 20 minutes
* munch on veggies, fruits and extra light popcorn all day if you need to ... they are nutritious!
* get more food for less ... use no fat/ low fat items rather than the regular version ... choose high volume foods such as puffed cereals, hot air popcorn, reduced calorie bread and whole fruit instead of juice.
* drink up! Drink water or low-calorie beverages before or between meals.
* eat slowly. It takes about 20 minutes for the body to feel like it's getting full. Relax, slow down and enjoy what you're eating
* weigh yourself at the same time, in the same circumstances each week (ie. after supper on Mondays with similar clothes on).