Healthy Guidelines Part 1

Here is a summary of my Weight Watchers meeting on October 20, 2009.

This week in the meeting we talked about how important our Good Healthy Guidelines are. We focused on the 4 GHG’s that are filling foods or green diamond foods. Remember Weight Watchers has you covered!

When you follow the MOMENTUM plan you are meeting many of your body’s needs when you get in your Good Healthy Guidelines. So here is a brief summary of benefits and rules.

Fruits and Vegetables

The Guideline: 5 a day (9 if you weigh over 350 pounds)
What Counts: all fruits and vegetables, and 100% juice
What’s a serving: 1 cup of leafy greens; ½ cup of most others
Why it is important: Rich source of vitamins and minerals, including antioxidants and helps reduce the risk of disease.
Member tip: Add spinach to your morning smoothies. You can’t taste it and it helps you sneak in an extra serving of veggies! Use v8 as the base for your soups….instant veggie servings!

Milk Products

The Guideline: 2 a day (3 if you’re nursing, a teen, over 50 or weigh over 250 pounds)
What Counts & What’s a serving: Milk or calcium fortified soy (1 cup), lattes (12 oz), cappuccinos (16 oz), WW smoothies, cottage cheese (2 cups), hard and semisoft cheese (1 ½ oz), ricotta (1/2 cup), and yogurt of pudding (1 cup)
Why it is important: Calcium and protein, zinc, potassium, phosphorous, riboflavin and added vitamin D. Strengthens bones, protects against colon cancer, high blood pressure, and osteoporosis.
Remember that it usually takes around 2 pts before you reach a FULL serving of dairy.

Lean Protein

The Guideline: 1-2 servings a day
What Counts: lean meats, skinless poultry, fish, beans, soy products, and lentils
What’s a serving: 1-2oz lean meats poultry/fish, 1 egg, ½ cup legumes
Why it is important: Provides essential amino acids that your body cannot produce on its own. These are needed to repair and build body tissue.

Whole Grains

The Guideline: substitute and choose whenever possible
What Counts: whole grain cereal, breads, pasta, rice or grains
What’s a serving: this varies- check you’re A-Z food list in your pocket guide- for many it is 1 cup
Why it is important: Packed with nutrients including fiber and is much more filling.

GHG can help you meet some of your body’s health needs by guiding you to healthier choices as you lose weight. Most GHG are also filling foods so they help keep you satisfied longer. The habit of eating GHG will serve you well for the long term

Here is that mnemonic to help you remember the Good Health Guidelines:
Oh (oil)
My (Milk)
Goodness (grains)
Look (liquids)
A (alcohol/added sugar)
Very (Vitamin)
Fabulous ( five fruits/veggies)
Awesome (Activity)
Program (Protein)