WW Momentum Good Health Guidelines

Momentum Good Health Guidelines

Fruits & Vegetables
GUIDELINE
5 servings a day.
(9 if you weigh more than 350 lbs.)
WHAT COUNTS
1 cup per serving for leafy greens 1/2 cup per serving for all others.
WHY
Rich source of many vitamins and minerals, including antioxidants. Helps reduce the risk for many diseases.


Milk Products
GUIDELINE
2 servings a day.
(3 if you are a nursing mom, a teenager, are over 50 or weight more than 250 lbs.)
WHAT COUNTS
Milk or calcium-fortified soy milk, including:
12 oz Latte
16 oz cappuccino
Weight Watchers Smoothies*
Cheeses, including:
2 cups cottage
1 1/2 oz hard or
1/2 cup ricotta
Yogurt & pudding, 1 cup
*Available at participating meeting locations only.
WHY
Milk products are more than just calcium rich. They contain protein, zinc, potassium, phosphorous, riboflavin and added vitamin D to help strengthen bones and protect against colon cancer and high blood pressure.


Liquids
GUIDELINE
6 8-oz. glasses per day.
WHAT COUNTS
All liquids: milk, juice, water, seltzer, diet soft drinks, coffee or tea. The best choice is water.
WHY
Keeps you hydrated. Needed for temperature regulation and proper function of body cells, tissues, and organs.


Healthy Oil
GUIDELINE
2 teaspoons per day.
WHAT COUNTS
Olive, canola, safflower, sunflower or flaxseed oil. Avoid saturated and trans fats.
WHY
Contains vitamin E and essential fatty acids. May help lower risk for heart disease and stroke.


Lean Protein
GUIDELINE
1-2 servings per day.
WHAT COUNTS
Lean meats, skinless poultry, fish, beans, soy products, and lentils.
WHY
Provides essential amino acids, which your body can’t make. Needed to repair and build all body tissue.


Vitamin/Mineral Supplement
GUIDELINE
1 per day.
WHAT COUNTS
Any supplement that contains no more than 100 percent of the daily recommendation for vitamins or minerals.
WHY
Will ensure that your nutrient needs from A-Z (vitamin A – Zinc) are covered.


Whole Grains
GUIDELINE
Choose whenever possible.
WHAT COUNTS
Whole grain cereal, breads, pasta, rice or grains.
WHY
Packed with nutrients, including fiber.


Activity
GUIDELINE
At least 30 minutes a day on most days of the week.
(Start with 10 minutes if you’re sedentary now).
WHAT COUNTS
All activity counts, including gardening and housework.
WHY
Keeps you healthy and fit while you’re losing weight, and helps you keep the weight off once you’ve lost it.


Sugar & Alcohol
GUIDELINE
Limit your intake.
WHAT COUNTS
Desserts, cakes, cookies, candy, sweetened beverages and alcohol.
WHY
Contain empty calories with few or no nutrients.