We are searching data for your request:
Upon completion, a link will appear to access the found materials.
Choose a variety of different-colored vegetables.
Martin Poole/Digital Vision/Getty Images
If you're overweight, you're not alone. Close to 70 percent of adults age 20 and over in the United States are overweight or obese, according to the National Health and Nutrition Examination Survey, 2009 to 2010. Diet and exercise play a central role in weight management and overall well-being. If you're following the Weight Watchers plan -- a calorie-reduced diet -- you'll rely on vegetables, along with fruits, for their high nutrient density and low calories.
How the Plan Works
The Weight Watchers program is based around the PointsPlus plan, a system of assigning point values to food. You can eat what you want on the plan -- Weight Watchers boasts that no food is off limits. The PointsPlus value of each food is based on its protein, carbohydrate and fat content. On the program, you aim to stay within your PointsPlus target, which is based on your weight, age and gender.
Weight Watchers guidelines recommend that you aim to eat at least five servings of vegetables and fruits each day. A serving size of leafy green vegetables is 1 cup, according to the Weight Watchers website. The serving size for all other vegetables is 1/2 cup. This means, for example, that the lettuce alone in a typical salad will account for two or more servings of vegetables, so you should find it easy to meet the daily recommendations.
The Weight Watchers plan is designed to encourage you to consume more vegetables and fruits. Almost all vegetables are assigned a zero PointsPlus value. This means you can fill up on vegetables without using any of your points. Weight Watchers recommends choosing foods from its "power foods" list, which consists of high-nutrient, low-calorie foods. Most fresh, frozen and canned vegetables made the "power foods" list. Vegetables that didn't make the list include plantains, pickled vegetables, olives, french fries, avocados, vegetables canned with added sugar or oil, and vegetables prepared in creamy sauces.
Incorporating More Vegetables
For weight-loss purposes, many dieters prefer nonstarchy vegetables since they're lower in calories and keep blood sugar more stable than starchy veggies. Aim to eat a wide variety of vegetables to prevent boredom. One cup of raw nonstarchy vegetables contains roughly 1 to 4 grams of fiber and only 25 calories on average -- though you don't need to count calories on the Weight Watchers plan. Nonstarchy vegetables include artichoke, asparagus, green beans, broccoli, brussels sprouts, cabbage, cauliflower, cucumber, eggplant, leafy greens, mushrooms and radishes.