Filling Foods: Complete List

Beans and Legumes

Includes: Black, cannelloni, garbanzo, green, kidney, lima, navy, pinto, peas, lentil, refried fat free and soy. Cannot contain ingredients that are not filling foods, pork and beans.

Cereals, Grains and Starches

Includes: Barley, buckwheat, bulgur, cold cereal, cooked hot oatmeal, cornmeal (polenta), couscous, whole wheat, kasha, popcorn (air popped or 94% fat free microwave popped only), quinoa and rolled oats.

Cold cereals must be limited to one meal a day and eaten with fat free milk or fat free plain yogurt. Any whole grain variety without added sugar, nuts or dried fruit is a Filling Food as is plain variety of cooked (hot) cereal that does not contain added sugar.

Dairy

Includes: FF milk, FF cheese, FF cottage cheese, FF SF instant hot cocoa, FF SF pudding, FF sour cream, FF plain yogurt, reduced calorie dairy shakes, WW smoothies and calcium fortified unflavored soy milk.

Fish and Shellfish

Includes: any variety or shellfish, fresh, frozen or canned

Canned fish and shellfish packed in water, broth or tomato juice (not in oil).

Fruits

Includes: any variety, fresh, frozen or canned (without added sugar). Canned fruit packed in water or juice. Applesauce must be unsweetened. Track points for dried fruit and fruit juices.

Lean Meats

Includes Beef, lamb, pork, veal or poultry

Choose visibly lean cuts of beef. Look for "loin, round and leg". Trim any visible fat before preparing and remove skin before eating. Ground beef with no more than 7% fat ground chicken and ground turkey cannot be part of more than one meal a day.

Pasta, Potatoes, Rice and Grains

Includes: Whole wheat pasta, brown rice and potatoes (white, red and sweet)

Snacks

Includes: Popcorn (air popped or 94% FF microwave popped only)

Soups

Includes: Fresh, canned, frozen, dried or homemade soups made with filling foods.

Cream soups are not included.

Soy and Meat Substitutes

Includes: Dried beans, lentils, veggie burgers, tofu (any type) and Quorn

Vegetables

Includes: Fresh, frozen, or canned (without added sauce, fat or sugar)

Track points values for vegetables mixed with ingredients that are not filling foods such as regular refried beans, pork and beans, corn in butter sauce, dried tomatoes packed in oil, French fries, and sweet pickles and vegetable juices.

Happy Holidays!

Alright everybody, we're in the home stretch. The holiday season is almost over.


I'll leave you with a list of important tools to carry with you as you celebrate:


1. The holiday's don't celebrate food. Remember why you have the holiday in the first place. Enjoy your family and loved ones!

2. You always have a choice. Examine your food options and make the best possible decisions.

3. Have a plan. If you don't have a plan, than you eliminate the ability to recognize your choices.

4. Bring a dish with you (if you are going somewhere). No host ever yelled at someone for bringing a gift. Present it with pride. Just make sure it is group friendly. You want to be invited back, right?

5. Leftovers are for sending home with other people or for freezing. If it's in your refridgerator you're more likely to eat it...all.

6. Enjoy yourself! If you spend the whole time worrying about "slipping up" then you are more likely to do so.

7. Go for a walk. Need I say more?


For those of you that I won't see this week, have a safe, peaceful and joyful holiday week!

Baked Stuffed Mushrooms

Total Recipe Points Value = 4


18-20 Large Mushrooms
1/2 cup low fat cottage cheese
1/4 cup chopped onion
1/4 cup chopped green or red bell pepper
2 tsp. margarine
3 tbsp. seasoned bread crumbs
pinch cayenne pepper
a bit of worcestershire


-In a pan, saute onion, pepper and mushroom stems in margarine, approx. 2-3 minutes. Turn off flame

-Add cottage cheese. When melted, add bread crumbs, worcestershire and cayenne. Mix well.

-Stuff mushroom caps w/mixture

-Bake @ 350 degrees for 20 minutes.

-Enjoy

Catch The Momentum!

This is not the week to miss your meeting! I'll be introducing the fantastic changes to the Weight Watchers Program. For those of you who need a pick-me-up or a fresh start this is your week. You can regain your motivation for the program THIS WEEK.

Sometimes, we get to a point where the "honeymoon" is over with the program. We lose inspiration and the drive to push past our slumps. This is a natural occurance and we've all gotten to that point. The wonderful thing is that we can start fresh. How great is that?

For 45 minutes this week, we can build enthusiasm that matches the very first day you joined. It happens NOW!

I'll see you very soon everybody.....