While I don't follow Weight Watchers, I think the old Core plan's focus on unprocessed foods, whole grains,
and non-artificial sweeteners is a smart one.
Core Food List*
*NOTE: This page is just an overview of Core Foods. For a more detailed list of foods, follow the links below.
Beans & Legumes | Beverages | Cereals | Condiments, Sauces & Gravies
Dairy & Eggs | Fish & Seafood | Fruits | Jams, Spreads & Salsas | Meat
Oil, Dressings & Seasonings | Pasta, Potatoes, Rice & Grains | Snacks | Soups
Soy & Meat Substitutes | Spices, Herbs & Baking Ingredients | Vegetables
Chain Restaurant | FAQs
The Core Foods are nutritious and include all food groups. Use the overview below to help guide your food choices.
The detailed pages that follow will show you the specific food items on the list. To review a particular category, just select it from the navigation on the right side of the page.
Please take a look at our new Core Food List FAQs, which we hope will answer your questions about choosing foods from the list. Also, be sure to take a new look at each section of the Core Food List, as we've made some changes and additions that we think give you some more flexibility and better choices when following the Core Plan.
VEGETABLES:
What's Included
Fresh, frozen or canned (without added sauce, fat or sugar)
Tomato paste, puree and sauce
Details
Vegetables cannot contain ingredients that are not Core Foods
(e.g., regular refried beans, pork & beans, corn in butter
sauce, dried tomatoes packed in oil, French fries and sweet
pickles are not Core Foods)
Vegetable juices are not Core Foods
FRUITS:
What's Included
Fresh, frozen or canned fruits (without added sugar)
Details
Canned fruit must be packed in water or juice (not syrup)
and drained before eating
Unsweetened applesauce is a Core Food, but sweetened
applesauce is not
Dried fuits are not Core Foods
Fruit juices are not Core Foods
SOUPS:
What's Included
Fresh, canned, frozen or homemade soups made only with Core Foods
Bean soup (e.g., lentil soup, split pea soup)
Bouillon
Broth-based soup
Tomato soup
Details
Cream soups are not Core Foods
FAT-FREE DAIRY PRODUCTS AND DAIRY SUBSTITUTES:
What's Included
Fat-free milk, cheese and sour cream
Soy milk, cheese and yogurt (plain)
Details
Weight Watchers Smoothies or fat-free, sugar-free instant
hot cocoa or reduced-calorie dairy shakes is limited to
once a day
EGG AND EGG SUBSTITUTES:
What's Included
Whole eggs, egg whites and egg substitutes
READY-TO-EAT COLD CEREAL:
What's Included
Puffed wheat, puffed rice, shredded wheat, and 100% bran
cereals that do not contain added sugar
Details
Cold cereals are limited to one meal a day and must be
eaten with fat-free milk or fat-free plain yogurt
COOKED (HOT) CEREAL:
What's Included
Cooked (hot) cereal
Details
Any plain variety that does not contain added sugar
GRAINS AND STARCHES:
What's Included
Whole-wheat pasta, brown rice, potatoes, and grains
Starchy vegetables (e.g., peas, corn)
Details
Whole-wheat pasta or brown rice or potatoes is limited
to one meal a day
LEAN MEAT, POULTRY, FISH AND MEAT SUBSTITUTES:
What's Included
Beef, lamb, pork and veal:
At the meat case look for cuts from the "loin," "round,"
and "leg"
Organ meats
Poultry – Chicken and turkey:
Fresh, frozen, or canned.
Organ meats (e.g., chicken livers)
Fish and shellfish:
Fresh, frozen, or canned, any variety
Meat substitutes:
Dried beans and lentils
Tofu, any type
Vegetarian burgers, frozen
Details
Beef, lamb, pork and veal:
Choose visibly lean cuts and trim any excess fat
Ground beef with no more than 7% fat or ground turkey or
ground chicken is limited to one meal a day
Processed meals such as deli products and hot dogs
are not Core Foods
Poultry – Chicken and turkey:
Trim any visible fat before preparing and remove skin
before eating
Fish and shellfish:
Canned varieties must be packed in water, broth, or
tomato juice (not packed in oil)
OILS AND CONDIMENTS:
What's Included
Fat-free salad dressings
Fat-free margarine
Fat-free mayonnaise
Nonstick cooking or baking spray
Extracts, flavourings, and herbs
Select other condiments and extras
Details
Include 2 teaspoons of olive, canola, safflower, sunflower,
or flaxseed oil each day
BEVERAGES:
What's Included
Coffee (without sugar)
Tea (without sugar)
Diet soft drinks
Club soda
Seltzer (plain or flavoured, unsweetened)
Water
Details
Beverages containing alcohol are not Core Foods
