Consider this food separately to define adequate amounts:
FRUIT
You can eat all types of fresh fruit, canned or frozen, never add sugar. Eat at least once a day a fruit high in vitamin C (orange, grapefruit …). The quantities or serving sizes listed must be taken daily (3 servings for women, 3 to 5 servings for a male adult or adolescent). One of these parts must necessarily be consumed in the morning.
Apricots (2 medium)
Natural pineapple (1 / 4 medium)
Canned Pineapple (2 slices)
Watermelon (1 slice 150 g)
Orange (1 small)
Banana (1 / 2 medium)
Khaki (1 medium)
Fresh cherries (10 large or 15 small)
Quince (1 medium)
Strawberries (150 g)
Raspberries (100g)
Macedonia or fruit salad (125 g)
Tangerine (1 medium or 2 small)
Apple (1 medium)
Melon (150g net weight)
Pear (1 small)
Blackberries (100 g)
Peach (1 medium)
Grapefruit (1 / 2 medium)
Dried Plums (4 medium or 3 large)
Plums, fresh (2 medium)
Currants (100g)
Medlar (150 g, weighed whole)
Raisin (12 large or 20 small grains)
JUICE
Grapefruit (1 / 8 liter)
Orange (1 / 8 liter)
Tomato (1 / 4 liter)
EGGS
1 morning, 2 evening, four times a week. They can be eaten raw.
CHEESE
Include some of those admitted: Gorgonzola, Emmental, Camembert, Gruyere, Parmesan, goat cheese or sheep. Quantities must not exceed 90 g (30g in the morning, 60 g in the evening).For others (like cottage cheese), the amount is as follows: 75 g in the morning, 150 g in the evening.
BREAD
The portion of bread – white or full – is 30 g. There are 2 servings daily for women, 4 servings for adult men or teenagers. One portion should be taken in the morning. We can perhaps replaced by 30 g of cereals.
MILK
One serving of milk – skim – is 1 / 4 liter, with or without food. Sticking to the amounts provided, 3 or 4 times a day. You can replace the milk with 200 g of skim yogurt.
MEAT OR FISH
All meats are allowed, without the fat. We may, once per week, replace the meat offal or sausages. Regarding fish, it is recommended to eat at least 3 times per week, 5 times in the ideal.
VEGETABLES (GREEN AND OTHERS)
Green beans, lentils, chickpeas and peas may be consumed 3 times per week in addition to other vegetables. The scheme sets no limit, you simply vary the types of vegetables and do not exaggerate. The portion of non-green vegetables is 100 g. In the case of tomatoes, the portion representing half of a tomato. Only plants listed here can be taken 2 times per day without exceeding 120 g: beets, artichokes, Brussels sprouts, onion, fresh peas, celery, leek, turnip, pumpkin.
MATUERES FAT
Use of margarine and vegetable oils (made from corn, grapeseed, sesame, sunflower and soybean). It is possible – once – to replace these oils by olive oil.
Servings: 3 per day (one tablespoon each). We can take this amount of fat in either raw or seasoning added to cooked food, never for frying. One portion per meal.
In the preparation of meat and fish, it is best to use non-stick pans that can dispense with cooking grease.
BEVERAGES
No limit for water, mineral and non carbonated or not. Are tolerated tea, decaffeinated coffee without sugar, possibly with an artificial sweetener. No alcohol.
The Weight Watchers plan requires a certain meticulousness. It is necessary to calculate quantities accurately. It is also advisable to keep a weekly log to verify that they are well respected.
Topics:AMOUNTS OF FRUIT ON WIEGHT WATCHER, the best milk for weight watchersTags: diet, food, fruit, juice, vegetables, weight watcher
