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johnclave
New Member
| Joined: | 28 February 2011 |
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| Posts: | 14 |
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Posted: 3 March 2011 07:47 am |
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Thanks for your kindly information with us.
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tb7294
New Member
| Joined: | 10 May 2011 |
| Location: | |
| Posts: | 1 |
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Posted: 10 May 2011 10:26 pm |
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old weight watchers plan, please... help me!
tb7294@yahoo.com
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jammey01
New Member
| Joined: | 15 August 2011 |
| Location: | |
| Posts: | 2 |
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Posted: 15 August 2011 04:11 pm |
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I have the books somewhere around here, but I cannot find them at the moment! I started WW when I was 15, hit Lifetime on my 16th birthday, and have followed the basic WW principle of portion control for 17 years now. I have had 2 children and lost all but 5 lbs from where I started with my first. I have crept up to 10 lbs from where I can easily maintain, and 15 from where I would LOVE to be weight-wise!
So, I am going back to the old exchange-based system as I feel that I can cheat too easily on any of the points-based system. I like the more rigid structure of exchanges. Since I can't find my books, I looked at my Healthy Exhanges cookbook by Joanna Lund. Here is the basic breakdown of the exchange values and examples:
Proteins: 1 exchange is approx 60 calories. The protein group includes meat, poultry, seafood, eggs, cheese and legumes.
1 oz cooked lean meat, poultry or seafood, 2 oz white fish, 1.5 oz 97% fat-free ham, 1 egg, 1/4 cup egg sub., 3 egg whites, 3/4 oz reduced-fat cheese, 2 oz cooked or 3/4 oz uncooked dry beans.
Breads: 1 exchange is approx 80 calories. The bread group includes breads, crackers, cereals, grains and starchy vegetables.
1 slice bread or 2 slices reduced-calorie bread (40 cal or less), 1/2 cup cooked pasta or rice, 3 T flour, 3/4 oz cereal, 1/2 C corn or peas.
Fruits: 1 exchange is approx 60 calories. The fruit group includes all fruits and fruit juices.
1 small apple, 1 small orange, 1/2 med banana, 3/4 C berries, except strawberries or cranberries which are 1 cup, 1/2 cup canned fruit in fruit juice, 2 T raisins, 1 T spreadable fruit spread, 1/2 c apple juice.
Skim Milk: 1 exchange is approx 90 calories. The milk group includes milk, buttermilk and yogurt.
1 C skim milk, 1/2 C evaporated skim milk, 1 C low-fat buttermilk, 3/4 C plain fat-free yogurt, 1/3 C nonfat dry milk poweder.
Vegetables: 1 exchange is approx 30 calories. The vegetable group includes all vegetables fresh, frozen or canned.
1/2 C vegetable, 1/4 C tomato sauce, 1 medium fresh tomato, 1/2 c veg juice. This doesn't include starchy vegetables like potatoes, peas, or corn. Those are bread options.
Fats: 1 exchange is approx 40 calories. The fat group includes margarine, mayo, beg. oils, salad dressings, olives and nuts.
1 tsp margarine or 2 tsp reduced-calorie margarine, 1 tsp veg. oil, 1 tsp mayo or 2 tsp reduced-calorie mayo, 1 tsp peanut butter, 1 olive, 1/4 oz pecans.
Hope this helps someone! I looked and looked and looked for this online and couldn't find anything I was looking for when it came to the exchanges food quantities!
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jammey01
New Member
| Joined: | 15 August 2011 |
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| Posts: | 2 |
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Posted: 15 August 2011 04:13 pm |
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| Totally agree!!! The only reason I have maintained is to be able to weigh in for accountability!
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Tankgirl
Senior Member
| Joined: | 1 July 2011 |
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| Posts: | 504 |
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Posted: 15 August 2011 04:49 pm |
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Hey I know you were looking for the WW plan but I found something similar -because as many request as I've seen on this board, I've never seen one available. Blame Campbell's for buying out WW and ruining it, I guess.
If you have a smartphone, look for an app named Calorific- It's simplified calorie counting by good/ok/bad foods.
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