POWER FOODS LIST

Lean Proteins Fruits Included Included (See PointsPlus Tracker® for specific cuts of meat and poultry that All fresh, frozen, or canned without added sugar are Power Foods) Fruit canned in its own juice (drained) Beans, dried and canned, including black, Fruit salad—mixed fruits with no added sugar cannellini, kidney, refried, and white Not included Beef, chicken, lamb, pork, turkey, and veal: lean, trimmed, and all Dried fruits skin removed Juices Dried peas, including black-eyed peas and

split peas Vegetables Eggs: whole, whites, and egg substitute Included Game meats, including buffalo, ostrich, and venison Most fresh, frozen, or canned without added sugar or oil Lentils Potatoes—white, red, and sweet Luncheon meats, reduced sodium (no more than 0.5 gm fat) Not included Meat substitutes, including tofu and vegetarian Juices burgers with 2 g of fat or less Vegetables prepared with ingredients that are not Weight Watchers Most fish and shellfish: fresh, frozen, and canned in water Power Foods (for example, corn in butter sauce, dried tomatoes Organ meats from beef, lamb, pork, and veal packed in oil) Not included Avocados Canned fish or shellfish packed in oil French fries Meats or fish with breading or added fat Olives Processed meats, such as hot dogs Plantains

Pickled vegetables Included breads

(Whole grains make the best choices) Whole Grains Light English muffins Included Light hot dog and hamburger rolls Brown and wild rice Reduced-calorie (light) breads or rolls, flats and thin sandwich bread Hot cereals, cooked—no added sugar, dried fruits, or nuts such as

100% oat bran Included soups Cream of rice or wheat (See PointsPlus Tracker for specific soups that are Power Foods) Oatmeal Reduced/Low sodium broth-, tomato-, and vegetable-based soups Pasta, whole-wheat or other whole-grain varieties such as brown

rice Included desserts Popcorn, air-popped or light microwave-popped, or 94% fat-free Sugar-free gelatin microwave-popped

Whole-grain, ready-to-eat cereals with ≤ 1gm sugar, ≥ 3 gm fiber per The following condiments and ingredients work with the Simply serving, no dried fruits or nuts (such as shredded wheat or Filling technique toasted oats) 2 tsp oil per day (olive, canola, safflower, sunflower, and flaxseed) Whole grains, such as: Capers Barley Cocktail sauce Buckwheat Extracts (such as vanilla and almond) Bulgur Fat-free mayonnaise Cornmeal (polenta) Fat-free salad dressings (≤ 400 mg sodium) Couscous Whole-wheat Fat-free salsa Farro Fat-free sour cream Quinoa Fresh herbs

Garlic (fresh and jarred minced) Fat-Free Dairy & Dairy Substitutes Hot sauce (See PointsPlus Tracker for Light yogurts that are Power Foods) Ketchup Included Mustards Fat-free cheeses including cottage, ricotta and cream cheese Seasonings (such as salt, pepper, cinnamon, and ground red pepper) Fat-free milk and beverages made with fat-free milk, such as: Seasoning blends (such as Italian seasoning blends and dry rubs) Cappuccino or latte, as long as it’s sugar-free Shallots Fat-free plain yogurt, regular or Greek, and many light yogurts Soy sauce, reduced sodium Fat-free sour cream Sugar substitutes Unflavored soy cheese Steak sauce Unflavored soy milk Taco Sauce Unflavored soy yogurt Teriyaki sauce, reduced sodium

Vinegar

Worcestershire sauce