Tuesday, November 6, 2012

Thanksgiving Challenge: Week 6 - Power Up

For the last five weeks we have been making small changes to help us be more successful in our weight loss. It's hard to believe that we only have 3 weeks left!!


I am so excited about this week's task! This week, we are supposed to include one Weight Watchers Power Food at each meal. I included the Weight Watchers Power Foods List below so that you could begin to add in these foods throughout your day. I do not eat a Power Food with each meal, but I am going to try to accomplish this goal throughout this week.

Power Foods List
Fruits
Included: All fresh, frozen or canned fruits without added sugar (unsweetened) — whether or not it has PointsPlus values per serving

Not included: Dried fruit, fruit juices

Apple
Applesauce, unsweetened
Apricots
Banana
Berries, mixed
Blackberries
Blueberries
Boysenberries, fresh or frozen, unsweetened
Cantaloupe
Casaba melon
Cherries, fresh
Clementine
Cranberries, fresh
Currants, fresh
Dates, fresh
Elderberries
Figs
Fruit cocktail, canned, unsweetened
Gooseberries
Grapefruit
Grapes
Guava
Honeydew melon
Jackfruit, uncooked
Kiwifruit
Lemon
Litches (lychees)
Lime
Loganberries
Loquats
Mandarin orange (tangerine)
Mango
Melon balls
Mulberries
Nectarine
Orange
Papaya
Passion fruit
Peach
Pear
Pineapple
Plums
Pomegranate
Raspberries
Sharon fruit
Pumpkin
Starfruit (carambola)
Strawberries, fresh
Tangelo
Tangerine (Mandarin orange)
Watermelon

Vegetables
Included: Most fresh, frozen, or canned without added sugar or oil — whether or not it has PointsPlus values per serving; potatoes — white, red, sweet
 

Not included: Juices, vegetables prepared with ingredients that are not Weight Watchers Power Foods (for example, corn in butter sauce, dried tomatoes packed in oil); avocados; French fries; olives; plantains; sweet pickles
Artichoke hearts, cooked
Artichokes, cooked
Arugula
Asparagus, cooked or uncooked
Beans
Beans, refried, fat-free, canned
Beets Bok choy, uncooked
Borscht
Broccoli, cooked or uncooked
Brussels sprouts, cooked
Cabbage, all varieties, cooked or uncooked
Carrots
Cauliflower, cooked
Celeriac, cooked
Celery
Chard, Swiss, cooked
Collards, cooked or uncooked
Corn
Corn on the cob
Cucumber
Dandelion greens, cooked or uncooked
Edamame, in pods
Eggplant, cooked or uncooked
Endive
Escarole
Fennel
Giardeniera (vegetable medley, without olives, packed in vinegar)
Grape leaves
Greens beet collard dandelion kale mustard turnip
Jerusalem artichokes (sunchokes)
Jicama
Kohlrabi
Leeks, cooked
Lentils, cooked
Lettuce, any type
Malanga
Okra, cooked or uncooked
Onion
Parsnips
Peas
Pepper, any type
Pimientos, canned
Potatoes
Potatoes O’Brien, frozen
Potatoes, new, cooked
Potatoes, sweet
Potatoes, white or red
Pumpkin
Radicchio, uncooked
Radishes
Rhubarb, cooked or uncooked
Rutabaga, cooked or uncooked
Salad
Salsa
Sauce, tomato, canned
Scallions
Spinach, cooked or uncooked
Sprouts
Squash
Squash leaves
Stir-fried vegetables, without sauce
Taro, cooked
Taro leaves, cooked Tomato paste
Tomato puree, canned
Tomatoes
Turnips, cooked or uncooked
Yam
Zucchini, cooked

Whole Grains
Barley
Bulgur
Cereal, hot
Cornmeal
Couscous, whole-wheat
Hominy, cooked or canned, whole
Kasha (buckwheat groats)
Macaroni
Millet
Pasta
Popcorn
Quinoa
Rice brown, cooked wild, cooked
Spaghetti
Urad dal (split matpe beans without skin)
Wheat berries, cooked

Non-Fat Dairy and Dairy Substitutes
Cappuccino made with fat-free milk
Cheese cottage, fat-free hard or semisoft, fat-free soy, fat-free ricotta, fat-free
Cream, sour, fat-free
Creamer
Latte made with fat-free milk
Milk fat-free soy, calcium-fortified, unflavored
Soy cheese, hard or semisoft, fat-free milk, calcium-fortified, plain yogurt, plain
Yogurt fat free, plain light, artificially sweetened

Lean Proteins
Not included: Canned fish or shellfish packed in oil; meats or fish with breading or added fat; Processed meats, such as hot dogs 
Beans, refried, fat-free, canned
Beef
Beef, ground
Bison, lean, all visible fat trimmed, cooked
Buffalo, water, trimmed, cooked or raw
Caviar (fish roe), any type
Chicken breast drumstick giblets, cooked gizzard, cooked
Cornish hen, cooked, without skin
Egg whole, chicken substitute white, chicken
Elk, cooked or raw
Fish
Ham
Lamb
Lobster, steamed
Luncheon meat
Ostrich, cooked
Peas, black-eyed (cowpeas), cooked
Pork
Sashimi
Seitan
Shark, cooked
Shellfish
Tofu
Tripe, beef, cooked
Tuna, grilled, frozen
Turkey
Veal
Vegetarian burger, frozen, fat free
Venison, cooked

Plus More
Bouillon (any type except court)
Bread, reduced-calorie, any type
Broth, any type
Chicory (curly endive)
Gelatin, sugar-free
Kim chee
Muffin, English, light
Mushrooms
Pickle, unsweetened
Pico de gallo
Poi
Roll, hamburger or hotdog
Sauerkraut
Soup
Sweetbreads, cooked
Tempeh (fermented soybean cake)
Water chestnuts
Watercress

3 comments:

-J said...

This is the easiest one for me to do. If only it were as easy as just doing this. But I know every step counts. Maybe I should try to add one MORE power food at each meal? :) Thanks again for the inspiration!

Angela Marie said...

It's been a while since I've read any blogs. I just have to say a big CONGRATS! to you. You're looking great. I remember when you first started this blog, and am inspired.

Jennifer McMillan said...

Hey Jennifer!
I'm a Weight Watcher, and my name is Jennifer too, lol! Anyway, thanks for posting the list of core foods. I've noticed that I do so much better weight loss wise when the majority of my foods are Power foods. Plus, I don't always have that hungry feeling. Great info!

Jen

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