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Weight Watchers Quick-Start: My “Old Faithful” for Weight Loss

2020-02-29[templates]

SummaryFats are about 45 calories per serving, or “exchange”. One teaspoon of butter, margarine, or oil is one exchange. There is a huge variety with dairy servings compared to 20 years ago. It can seem

Fats are about 45 calories per serving, or “exchange”. One teaspoon of butter, margarine, or oil is one exchange.

There is a huge variety with dairy servings compared to 20 years ago. It can seem a little more complicated, because just about everything is available in full fat, low fat, and no fat. You can figure a dairy serving to be 80 calories. Eight ounces of skim milk would be one dairy serving. Most any 6 to 8 ounce low fat or no fat yogurt would work. Cheese is almost always more calories and more fat, so when I used cheddar cheese for example, I counted 1 ounce of cheese as 1 dairy and 1 fat serving.

Fruits are about 60 calories a serving. This category is highly variable, depending on the fruit, ½ of the fruit is a serving for some fruits, and 1 full fruit for others. One small apple is a serving, or ½ of a large apple. For bananas, sorry, only half of a banana per serving. Some fruits servings are ½ cup, ¾ cup or 1 cup. One half cup of pineapple is a serving, but you can have ¾ cup of sliced strawberries.

Vegetable servings are about 25 calories, and ½ cup. Weight Watchers Quick Start recommends a minimum of 2 servings of vegetables a day. My strategy on vegetables was eat as many as I wanted to, or as many as I needed to, in order to make it through the day! I often made a large batch of vegetable soup with tomato juice, green beans, broccoli, spinach, okra, and cabbage. I would then add ½ to 1 cup of starch, such as potatoes, corn &/or butterbeans, to 1 quart of soup, which would be 1 or 2 bread exchanges. Alternatively, I would add 2 or 3 ounces of chicken or ground beef, which would be 2 or 3 protein exchanges. I would then eat my soup throughout the day. Sometimes, I would eat the soup without starch or protein, as a “free exchange” at the end of the day, when I was hungry, but had no exchanges left.

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