The Way It Was... 1972 Weight Watchers Program
I came across the book, "Weight Watchers Program
Cookbook" in a used bookstore (I love those used bookstores!) After reading
the 1970's Program I thought I would share it with you. Weight Watchers has
definitely come a long way! I don't know about you, but after reading the
Program I am so GRATEFUL that Weight Watchers has come up with this new Points
program (and I guarantee YOU will too!). I have a newfound respect for my
wonderful leader, Renee (23 years maintaining her goal weight), and all the
rest of you who started on this plan or one very similar to it - and lost
your weight - what willpower & determination you had! I love the new Points
Program! If I had to do this 1970's version (this is an overview of
that program) of the Weight Watchers Program I would have failed miserably
(I hate hearing, "you can't have") and probably would of NEVER started
it. "You can have anything" sounds so much more enticing, doesn't
it? One of the things I love about the Weight Watchers Program is that they
are always IMPROVING on their program - all great improvements too! This
program is the easiest program to attain that healthy new lifestyle you want
and lose your weight too! What more can you ask! See My
Journey and how I lost 95 lbs. in 8 months on the NEW Weight Watcher Points
Program. THE BASIC PROGRAM
Please follow the Program as given. Eat only the foods listed
in your Menu Plan, in the quantities and weights specified and at the meals
named. Never skip a meal. Foods may be combined in varied ways, as described
in our recipes, but remember to count all ingredients. Keeping a daily food
record as outlined later in this book will help you do this.
1. DIETETIC PRODUCTS For the most part,
dietetic products are not permitted. The exceptions are the artificial sweeteners,
carbonated beverages and imitation and/or diet margarines.
2. USE AS DESIRED A number of condiments
and seasonings, such as herbs, spices, certain prepared sauces, and beverages,
may be used as desired. See p. 235 for a complete list. Note that the products
listed under #2A are unlimited; those listed under 2B are limited.
3. VEGETABLES (UNLIMITED AND MODERATE AMOUNTS) The
3A vegetables are unlimited - nibble on these whenever you're hungry. The
3B vegetables are to be eaten in the amounts given on p. 243. All vegetables
in groups 3 and 4 may be used fresh; canned; frozen (without sauce); or freeze-dried
(measured or weighed after rehydration.
4. VEGETABLES (LIMITED) Select one vegetable
or a combination of several (totaling 4 ounces daily) from the list on p.
286, at noon or evening meal. Vary your selection from day to day. A serving
is 4 ounces, weighed after the vegetable is cooked and drained.
5. FRUIT See your Menu Plan for the amount
of fruit you are allowed. Choose one fruit or juice daily at breakfast. Fruits
are divided into 3 groups; see pp. 128-130 for lists and details.
6. FISH, MEAT, POULTRY AND ALTERNATES Your
Menu Plan gives net cooked weight (fat, skin and bones trimmed away from fish,
meat and poultry; cooking liquid drained from Alternates.) Do not use natural
gravies from any item below except from Group A.
Fish: Must be used at least 5 times a week, counting
only lunches and dinners. (Although fish is allowed at breakfast, you don't
use enough to consider it a fish meal.) Just once a week, you may select from
the special shellfish group and count it, if you wish, as one of your 5 must fish meals.
Meat, Poultry and Alternates: These are divided into
Group B and Group C foods. Choose from Group B foods exactly 3 times a week
- no more, no less - for lunch and dinner, as you wish. Group B is further
divided into two parts, and you are not to choose from the second part more
than once a week. Choose from Group C as desired (but allow for must meals).
7. LIVER You must eat liver at least once
a week - if you have it more often, consider it in the Group C category. Liver
from any meat or poultry that's permitted on program may be used: beef, chicken,
calf, steer, lamb, pork, etc.
8. BREAD You may have bread at mealtime
only, as listed on your Menu Plan. Use packaged, presliced, enriched white
bread, 100% whole wheat bread, or enriched rolls. Each slice of bread and
each roll should weigh one ounce.
9. CEREAL You may have one ounce (or cup
measure equivalent) of ready to eat (not presweetened) or uncooked cereal
with at least 1/2 cup skim milk.
10. CHOICE GROUP Two or three times a week you
may, by omitting one slice of bread from your menu, substitute one item from
this group.
11. FATS Daily, but at mealtime only, you must
use one tablespoon of any one of the fats listed on p. 213 (or 2 tablespoons
of imitation - diet - margarine). The fat may be used in a spread, salad dressing,
or sauce; it may also be used in cooking.
12. EGGS AND CHEESE
Eggs: Use 4 eggs a week for morning or noon meals only.
Cook them in shell, poach or scramble without fat. See p. 73 for additional
rules.
Cheese: Cheese and cheese products, while not required,
add variety to your breakfasts and lunches. Select cottage cheese made with
skim milk. Use no more than 4 ounces of hard cheese weekly.
13. MILK See your Menu Plan for amounts of milk
permitted; you may have skim milk, evaporated skimmed milk or buttermilk,
as described on p. 196. Milks labeled "skimmed milk products" are
not allowed on Program.
14. Do not eat or drink the following (except, of course,
for "legal" recipes as given in this book):
Alcoholic beverages, beer, wine FOOD RULES BREAD
1. Amounts: Woman (1 slice for breakfast,
1 for lunch) - Man (2 slices for breakfast, 2 for lunch) -
Youth (1 slice for breakfast, 2 for lunch, 1 for dinner.
2. Use packaged, pre-sliced, enriched white bread
or 100% whole wheat bread. Slices should be 1/2" thick or about 1 ounce.
No thin-sliced, dietetic or specialty bread. Use packaged, enriched white
or 100% whole wheat rolls weighing about an ounce each.
3. The bread must be eaten at mealtime only; never
between meals.
4. Exceptions: When you are having cereal
for breakfast, you may either have your bread at breakfast, or transfer a
slice to another meal. You may also omit one slice of bread from the menu
for one of the Choice Group (but don't do this more than 2 or 3 times a week).
CEREAL One ounce (or the cup measure equivalent) of any ready-to-eat
cereal or uncooked (not presweetened) cereal may be used if desired. Cereal
must be eaten with at least 1/2 cup milk. If cereal is taken - it is allowed
only at breakfast - your slice of bread may be taken at breakfast or another
meal.
CHEESE
1. Amounts: Breakfast (1 ounce hard or 2 ounces
farmer or 1/4 cup cottage or pot cheese) - Lunch (2 ounces hard
or 4 ounces farmer or 2/3 cup cottage or pot cheese.
2. Do not use more than 4 ounces of hard (or semi-hard)
cheese weekly.
3. Cheeses are "illegal" if they are soft
enough to spread evenly and not hard enough to slice easily. Do not use cheese
spreads.
4. Any hard or sliceable cheese and any soft cheese
which does not spread smoothly are approved. Follow your Menu Plan. The following
cheeses are permitted:
Hard or Semi-Hard: American cheese - mild to sharp;
Bleu - sharp, spicy; Canadian slices; Cheddar - mild to sharp; Colby and Coon
(type of cheddar) - mild to sharp; Edam - mild, nutlike; Farmer (colby type);
Feta - slightly salty; Monterey Jack (monterrey, or jack cheese) - mild; Mozzarella
- mild; Muenster - mild to mellow; Parmesan - sharp, piquant; Port Du Salut
(oka) - mellow to robust; Ricotta salata; Romano - sharp, salty; Roquefort
- sharp and spicy; Stilton - piquant, spicy; Swiss - sweet, nutlike; Tilsit
- mild to sharp.
Soft: Basket; Cottage (skim milk variety preferred);
Farmer; Pot; Ricotta
CHOICE GROUP
Omit 1 slice of bread from the menu and select one item from
this list 2-3 times weekly, if desired.
Beans (fresh) - lima, 1/2 cup cooked; red or white, 1/2 cup
cooked; soybeans, 1/2 cup cooked; Cornmeal (1 ounce dry) EGGS
1. Use 4 eggs a week, for breakfast or lunch only, never
for dinner.
2. Eggs may be cooked in shell, or poached or scrambled
without added fat. Do not eat raw eggs.
3. Egg whites and egg yolks may be prepared in separate
recipes, provided that both white and yolk are consumed as part of the same
meal.
FISH & SHELLFISH
1. Amounts: Woman, Man & Youth (2 ounces for breakfast;
4 ounces for lunch); Woman & Youth (6 ounces for dinner); Man (8 ounces
for dinner)
When buying fish, allow 2 ounces extra for shrinkage in cooking
and 2 ounces more for bone, in addition to cooked weight.
2. You must eat a minimum of 5 weekly fish meals (for
lunch or dinner), but use shellfish only once a week. You may have more fish
meals if you wish - follow the Menu Plan.
3. Use fresh, frozen or canned fish (except if packed
in olive oil). Drain off oil before using any allowed canned fish.
4. The only commercially smoked fish allowed are finnan
haddie and smoked salmon. Raw fish is not allowed.
5. Fish may be boiled, poached, broiled, roasted, baked
or browned in a non-stick skillet and the sauce or liquid left in the pan
when fish is cooked may be consumed.
6. Fats (see p. 213) may be added by any of the following
methods: a) After fish has been cooked and served on your individual platter,
you may add fat. b) After fish has been broiled, transfer it to an individual
broiling pan, spread it with "legal" fat, and return it to the broiler
for no longer than one minute. c) For luncheon, combine "legal"
bread crumbs with fat, and spread on cooked fish in an individual pan, then
put under broiler just long enough to melt fat (no more than one minute).
7. Approved fish (select 5 meals weekly from this list):
Abalone, Angel, Bass, Blackfish, Bluefish, Bonita, Bullhead,
Buffalo, Butterfish, Carp, Catfish, Chicken haddie, Clams, Cod, Crappie, Cusk,
Dolphin, Drum fish, Eel, Finnan haddie, Flounder, Frog's legs, Grouper, Haddock,
Halibut, Leopard shark, Mackerel, Mullet, Octopus, Oysters, Perch, Pike, Pompano,
Porgy, Porpoise, Red Snapper, Roe (from any fish in this group), Salmon, Scallops,
Scrod, Sculpin, Scungilli, Scup, Shad, Shark, Smelts, Snook, Sole, Speering,
Squid (cuttlefish), Sturgeon, Sucker, Sunfish, Swordfish, Tile fish, Trout,
Tuna, Turbot, Weakfish, Whitefish, Whiting.
8. Choose only once a week, if desired.
Crab, Crayfish, Lobster, Mussels, Shrimp
FRUIT
1. Amounts: Woman (3 fruits a day); Man and Youth (5
fruits a day)
2. One fruit must be taken at breakfast. Select 1 daily
from List #1 and the others from List #1 or #2.
3. Use fresh, unsweetened frozen or unsweetened canned,
packed in its own juice. Freeze dried may be used if equated to fresh fruit.
4. List #1: Choose 1 fruit from this list daily.
Cantaloupe, 1/2 medium; Currants (fresh), 3/4 cup; Fruit juice:
orange, grapefruit, orange and grapefruit, or tangerine, 1/2 cup (4 fl ounces);
Grapefruit, 1/2 medium; Honeydew or similar melon, 2-inch wedge; Orange, 1
small; Orange sections with juice, 3/4 cup; Papaya (1/2" cubes), 3/4
cup; Strawberries, 1 cup; Tangelo, 1 small; Tangerine, 1 medium; Tomato juice
or mixed vegetable juice, 1 cup (8 fl ounces); Ugli fruit, 1 medium. Note: If tomato juice is used in this way - it is in addition to your daily
bonus of 12 ounces tomato juice.
5. List #2: Choose daily from this list, if desired.
Apricots (12 per pound), 3 whole or 6 halves with 2 tbsp juice;
Berries (blackberries, blueberries, loganberries or raspberries), 1/2 cup;
Boysenberries, 2/3 cup; Caimito, 1 medium (available in Puerto Rico); Crab
apple, 2; Cranberries, 1 cup; Gineps, 2; Guava, 1 medium; Jobo, 1 medium;
Mandarin orange, 1 medium; Mandarin orange sections, 1/2 cup; Nectarine, 1
medium; Paw Paw, 1/4 medium; Peach, 1 medium or 2 halves or 1/2 cup slices
with juice; Pineapple (canned in its own juice), 2 small slices (or 1 large)
with 2 tbsp of juice or 1/2 cup crushed, chunks or diced, with juice; Pineapple
(fresh), 1/4 medium; Plums (any type), 2 medium or 1 large; Rhubarb, 2 cups
raw or 1 cup cooked; Sour sop, 1/3 cup; Sweet sop (or sugar-apple), 1/2 cup.
You may choose from the following daily if desired: Woman (as
1 of your 3 fruits); Man (as 2 of your 5 fruits); Youth (as 3 of your 5 fruits)
Apple, 1 medium; Pear, 1 medium
6. List #3: Once a week, if desired, you may substitute
one of the following for one of your daily fruits. Do not choose the same
fruit every week. Woman and Man (On the day you make this choice, do not include
an apple or pear among your fruits); Youth (On the day you make this choice,
do not include more than 2 apples or 2 pears among your fruits).
Banana, 1 medium; Grapes (any type), 1 cup; Sapote (marmalade
plum), 1/4 cup diced; Sweet or sour cherries, 1/2 cup pitted or 3/4 cup unpitted.
LIVER
1. Amounts (net cooked weight): Woman and Youth (4 ounces
for lunch, 6 ounces for dinner); Man (4 ounces for lunch, 8 ounces for dinner)
2. Liver must be eaten at least once a week, either
for lunch or dinner. It may be taken more often. If so, consider it as a Group
C meat, which may be broiled, baked, roasted or pan broiled (without added
fat). If liver amount is split, you may not count it as one of your required
liver meals.
3. Liver from any meat or poultry that's allowed on
Program may be used. This includes chicken and calf liver (the tenderest and
most delicately flavored); lamb (not often available), steer and baby beef
liver (usually tender and of good quality); and the more robust kinds of liver,
which include mature beef, turkey, rabbit and venison livers. This last group
of livers are frequently marinated for 30 minutes before they are cooked.
Or they may be covered with boiling water, drained after a few minutes, dried
and cooked as directed in the recipe.
MEAT, POULTRY AND ALTERNATES
Amounts (net cooked weight): Woman, Man and Youth (4
ounces for lunch or Alternates, 7 ounces; except soybeans, 6 ounces); Woman
and Youth (6 ounces for dinner or Alternates, 10 ounces; except soybeans,
9 ounces); Man (8 ounces for dinner or Alternates, 14 ounces; except soybeans,
12 ounces).
Meat and Poultry 1. For each serving, allow 2 ounces for shrinkage in
cooking and 2 ounces for bone, in addition to cooked weight. Fresh and frozen
meats are permitted. The only smoked (or cured) meat allowed is ham. 2. Remove all visible fat before cooking. 3. Broil, bake or roast Group B Meat on a rack. Broil,
bake, roast or pan broil Group C Meat. Meat marked with an Asterisk may be
boiled. To do this, pierce first if necessary, then boil until cooked. Drain
before serving.
Alternates Dried peas and beans, as listed, may be used. Cook them according
to package directions. Drain, weigh and serve in the amounts indicated in
your Menu Plan. Liquid drained from Alternates may be consumed. Group B (choose only 3 times a week): Beef, Gizzards;
Kidney (beef, calf, lamb); Lamb
Choose only once a week, if desired: *Frankfurters (all
beef); *Ham; *Heart; *Knockwurst (all beef); *Sweetbreads (beef, calf, lamb);
Pork; Beans, dried lima, red or white; Lentils, dried; Peas, dried, black-eyed
or cowpeas, chick or garbanzos, split. *Can be boiled, pierce first if necessary,
drain.
Group C (choose as desired): Antelope; Buffalo; Capon;
Caribou; Chicken; Cornish hen; Elk; Goat meat; Guinea hen; Moose; Pheasant;
Pigeon; Quail; Rabbit; Soybeans, dried; Squab; Tripe; Turkey; Veal; Venison.
MILK
1. Amounts: Woman and Man (16 fl ounces skim milk, or
12 fl ounces buttermilk, or 8 fl ounces evaporated skimmed milk); Youth (1
quart skim milk, or 24 fl ounces buttermilk, or 16 fl ounces evaporated skim
milk).
2. The skim milk we allow is the instant non-fat dry
milk, reconstitute according to label directions; or skim milk labeled either
"skimmed milk" or "modified" or "fortified skim milk"
with no whole milk solids added. Do not use milk labeled "a skimmed milk
product" or "99% ft free."
3. Your daily allowance of evaporated skimmed milk may
be diluted with an equal amount of water to make a total of 16 ounces skim
milk.
4. The buttermilk may be made from either whole or combination
of skim milk and whole milk; Bulgarian buttermilk is not permitted.
5. You may use your milk at any time, at meal times,
as snacks, at bedtime, in coffee or tea, or in our popular milk shakes and
whipped toppings, but you must consume the amount allotted to you in your
menu plan.
6. Mix-and-match your milk if you like. For example,
a woman may use 1 cup (8 fl ounces) skim milk and 1/2 cup (4 fl ounces) evaporated
skim milk to complete daily requirement.
7. Instant non-fat dry milk reconstitutes to the ratio
of 1:3; therefore, if you stir 2 tsp dry milk into your coffee, you must count
6 tsp (1 fl ounce) skim milk.
FATS
1. Fats in the amounts included in your Menu Plan must
be taken daily (at mealtime only):
1 tbsp (3 tsp) mayonnaise; or 1 tbsp (3 tsp) vegetable
oil; or oils such as corn, cottonseed, safflower, sesame seed, soybean,
peanut and sunflower; or 1 tbsp (3 tsp) liquid vegetable oil margarine or 2 tbsp (6 tsp) liquid vegetable oil imitation (or diet) margarine.
2. Fats may be mixed-and-matched; e.g., you may have
1 tsp margarine and 2 tbsp mayonnaise daily.
3. Any product labeled "mayonnaise" and any
oil labeled "vegetable oil" may be used.
4. Two types of margarine may be used. Molded margarines
in stick form or by the pound may be used only if the first word on the label
ingredient list is "liquid" followed by the name(s) of the vegetable
oil(s) used. The second type of margarine which may be used includes those
labeled "imitation and/or diet" margarine. These are usually sold
in containers.
5. Fat must always be spread with a spatula or knife
(not brushed on) so that none will be lost.
USE AS DESIRED
1. Dietetic Products: Two are permitted, in reasonably
unlimited amounts: Any artificially sweetened carbonated beverage not to exceed
15 calories per day. If a 12-ounce container of beverage has only 3 calories,
you may consume 5 containers in one day. If a 16-ounce bottle contains 8 1/2
calories, you may drink 28 ounces per day. Any dietetic beverage that contains
3 calories per fl ounce must be limited to approximately 5 ounces. Artificial
sweeteners: There's no limit on the amount allowed (until you reach the
Leveling Plan). However, many of the revised formulas for sugar substitutes
have changed in caloric content. Check labels: If the packet (equivalent to
2 tbsp or more of sugar) lists up to 4 calories, consider it "legal."
2A. Unlimited - Use as desired the following: Browning
sauce (liquid); Clam juice; Club soda; Coffee; Dehydrated vegetable flakes
(as seasonings), e.g. celery, chives, onion parsley, not dehydrated vegetable
flakes containing carrots or potatoes; Herbs, spices and other seasonings
(e.g. shake-on type) for flavor. Shake-on seasonings in which either sugar
or starch is listed as first ingredient are not permitted; Horseradish (red
or white); Lemon and lime juice, fresh or reconstituted (for flavoring only);
Mustard, prepared or dry; Pepper sauce; Postum (limited to 2 cups daily);
Red hot sauce; Salt, pepper; Seaweed (agar agar, dulse, kelp, etc.); Soy sauce;
Tea (mint, Gossip, rose hip, sassafras, unsweetened instant teas, and usual
tea leaves); Vinegar (all vinegars are "legal": Cider vinegar, made
from apples, wine vinegar from grapes, malt vinegar from grain, etc.); Water,
Worcestershire.
2B. Limited Items - Bouillon cubes, instant broth and
seasoning mixes: Not more than 3 per day; Extract and flavors (natural or
with added imitation flavor): Use 2 tsp per day. Please note that we use the
term "flavor extract" throughout the book to signify products labeled
either "flavor" or "extract."; Unflavored gelatin: Up
to 3 envelopes (3 tbsp) per day. Kosher unflavored gelatin is permitted; Tomato
Juice or Mixed Vegetable Juice: You may use up to 1 1/2 cups (12 fl ounces)
daily, if desired. In cooking, 3/4 cup tomato puree or 1/3 cup tomato paste
may be used in place of 1 1/2 cups tomato juice reduced to half its volume.
#3 VEGETABLES
1. Use vegetables raw or cooked; fresh frozen (without
sauce), or canned, either at meals or between meals (but always have at least
one #3 vegetable at lunch).
2. You may eat all you want from Group A. Eat up to
4 cups raw or 2 cups cooked from Group B. Note that cucumbers, peppers, pickles
and tomatoes are counted rather than measured. The number listed (e.g. 2 medium
cucumbers) counts as the total daily requirement of #3B vegetables. However,
you may mix and match; for example, on the day you use 1 medium tomato, you
may also have up to 1 cup cooked or 2 cups raw #3B vegetables.
*3. Please note asterisks designating dark green, deep
yellow and red vegetables. You must select from these marked vegetables at
least 2-3 times weekly. Vary your selection from day to day.
3A. Unlimited: Capers; Celery; Chicory; Chilies (peppers);
Chives; Escarole; Gherkins; Lettuce; Nasturtium leaves; Parsley; *Pimentos;
Radishes (Daikon); Romaine; Truffles; Watercress (Peppergrass).
3B. Moderate Amounts: Anise; Asparagus; *Bean sprouts;
*Beans, green; Beans, wax; *Beet greens; *Broccoli; Cabbage, red or white;
Cabbage, swamp; Cauliflower; Chard (Swiss); Chinese cabbage (Bok Choy); Chinese
pea pods (Snow Peas or Chinese peas); Chinese winter melon (Tonqua); Collard
Greens; Cucumbers, 2 medium; *Dandelion greens; Eggplant; Endive (including
Belgian); Fennel; Fiddlefern (Fiddlehead greens); Finocchio; Grape leaves;
*Kale; Kohlrabi; Mushrooms; *Mustard greens; *Peppers (green and red), 2 medium;
Pickles (dill, sour), 2 medium; Poke salad greens; Sauerkraut; Sour grass;
*Spinach; Squash (summer); Casserta; Chayote; Cocozelle; Cymling; Pattypan;
Scalloped; Spaghetti; Straight or Crookneck; Vegetable Marrow; Zucchini; Tomatoes,
cherry (1 1/2" in diameter), approximately 10-12; *Tomatoes (green or
ripe), 2 medium; Turnip greens.
#4 VEGETABLES
1. You must eat 4 ounces (drained raw or cooked weight)
per day, or a combination totaling that amount (for example, 1 ounce each
of 4 different kinds). The #4 vegetables may be eaten only at the noon or
evening meal.
2. Please note asterisks designating dark green, deep yellow
and red vegetables. You must select from these marked vegetables at least
2-3 times weekly. Vary your selection of #4 vegetables from day to day.
3. These may be bought fresh, canned or frozen (except
for those frozen with butter or other sauces); they may be eaten raw or cooked.
4. Drain your vegetable before you weigh it, but not
down the drain. You may consume the liquid as is, or use it to replace water
in making soups from bouillon cubes, etc.
5. The following vegetables belong to this group:
Artichoke hearts; Bamboo shoots; Beets; Burdock; *Brussels
sprouts; *Carrots; Celeriac (celery roots); Jicima; Leeks; Okra; Onions; Oyster
plant (Salsify); Parsnips; *Peas; *Pumpkin; Rutabagas; Scallions; *Squash
(winter) - Acorn, Banana, Butternut, Calabaza, Des Moines, Gold Nugget, Hubbard,
Peppercorn, Table Queen or Danish Turban, Turks Turban; Turnips.
From
"Weight Watchers Program Cookbook" by Jean Nidetch ©
Weight Watchers International, Inc., owner of the registered trademark.
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