Weight Watchers Old Exchange Program (1970s-1990s)

Week 1 Women – 3 fruit, 2(at least) vegetables, 2 milk, 2 bread, 3 fat, 6 protein and up to 150 optional calories to use as you want throughout the week.

 

Day 1:

 

Fruit

 

Milk

 

Vegetables (minimum)

 

 

Bread

 

 

   

     Fat

 

 

              

     Protein

 

     Optional 150 Weekly Calories

Day 2:

 

Fruit

 

Milk

 

 

Vegetables (minimum)

 

 

Bread

 

   

     Fat

 

              

     Protein

 

   

150 Optional Weekly Calories

 

 

Day 3:

 

Fruit

 

Milk

 

Vegetables (minimum)

Bread

 

     

      Fat

 

     

            Protein

 

     

 150 Optional Weekly Calories

 

 

 

 

 

 

Day 4:

 

Fruit

 

Milk

 

 

Vegetables (minimum)

 

Bread

 

 

     

      Fat

 

               

      Protein

 

     

 150 Optional Weekly Calories

 

 

 

Day 5:

 

Fruit

 

Milk

 

 

Vegetables (minimum)

 

 

Bread

 

 

    Fat

 

 

              Protein

 

   

150 Optional Weekly Calories

 

 

 

 

Day 6:

 

Fruit

 

Milk

 

 

Vegetables (minimum)

 

 

Bread

 

 

   

     Fat

 

              

     Protein

 

   

150 Optional Weekly Calories

 

 

 

Day 7:

 

Fruit

 

Milk

 

 

Vegetables (minimum)

 

Bread

 

     

      Fat

 

               

      Protein

 

     

 150 Optional Weekly Calories

 

 

 

Week 2 Women – 3 fruit, 2(at least) vegetables, 2 milk, 2 bread, 3 fat, 7 protein and up to 200 optional calories to use as you want throughout the week.

 

Day 1:

 

Fruit

 

Milk

 

Vegetables (minimum)

 

Bread

 

     

      Fat

 

               

      Protein (each is one ounce)

 

     

 200 Weekly Optional Calories

 

 

Day 2:

 

Fruit

 

Milk

 

Vegetables (minimum)

 

Bread

 

     

      Fat

 

               

     Protein (each is one ounce)

 

     

200 Weekly Optional Calories

 

 

 

 

 

 

Day 3:

 

Fruit

 

Milk

 

Vegetables (minimum)

 

Bread

 

     

      Fat

 

               

      Protein (each is one ounce)

 

     

200 Weekly Optional Calories

 

 

 

 

 

Day 4:

 

Fruit

 

Milk

 

Vegetables (minimum)

 

Bread

 

     

      Fat

 

               

      Protein (each is one ounce)

 

     

200 Weekly Optional Calories

 

 

 

 

 

 

Day 5:

 

Fruit

 

Milk

 

Vegetables (minimum)

 

Bread

 

     

      Fat

 

               

      Protein (each is one ounce)

 

     

200 Weekly Optional Calories

 

 

 

 

 

 

Day 6:

 

Fruit

 

Milk

 

Vegetables (minimum)

 

Bread

 

     

      Fat

               

      Protein (each is one ounce)

 

     

200 Weekly Optional Calories

 

 

 

 

 

 

Day 7:

 

Fruit

 

Milk

 

Vegetables (minimum)

 

Bread

 

     

     Fat

 

               

      Protein (each is one ounce)

 

     

200 Weekly Optional Calories

 

 

 

 

 

Week 3 Women – 3 fruit, 2(at least) vegetables, 2 milk, 2 bread, 3 fat, 7 protein and up to 200 optional calories to use as you want throughout the week.

 

Day 1:

 

Fruit

 

Milk

 

Vegetables (minimum)

 

Bread

 

     

      Fat

 

               

     Protein (each is one ounce)

 

     

 250 Weekly Optional Calories

 

 

 

Day 2:

 

Fruit

 

Milk

 

Vegetables (minimum)

 

Bread

 

     

     Fat

 

               

      Protein (each is one ounce)

 

     

 250 Weekly Optional Calories

 

 

 

 

 

 

Day 3:

 

Fruit

 

Milk

 

Vegetables (minimum)

 

Bread

 

     

     Fat

 

               

      Protein (each is one ounce)

 

     

250 Weekly Optional Calories

 

 

 

 

 

 

Day 5:

 

Fruit

 

Milk

 

Vegetables (minimum)

 

Bread

 

     

     Fat

 

               

      Protein (each is one ounce)

 

     

 250 Weekly Optional Calories

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Day 6:

 

Fruit

 

Milk

 

 

Vegetables (minimum)

 

 

Bread

 

 

     

     Fat

 

 

               

       Protein (each is one ounce)

 

     

250 Weekly Optional Calories

 

 

 

 

 

 

 

 

Day 7:

 

Fruit

 

Milk

 

 

Vegetables (minimum)

 

 

Bread

 

 

     

     Fat

 

 

               

       Protein (each is one ounce)

 

     

250 Weekly Optional Calories

 

Week 4 & Beyond Women – 3 fruit, 2(at least) vegetables, 2 milk, 2 bread, 3 fat, 7 protein and up to 200 optional calories to use as you want throughout the week.

 

Day 1:

 

Fruit

 

Milk

 

 

Vegetables (minimum)

 

 

Bread

 

 

Fat

 

 

          

       Protein (each is one ounce)

 

550 Weekly Optional Calories

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Day 2:

 

Fruit

 

Milk

 

 

Vegetables (minimum)

 

 

Bread

 

 

Fat

 

 

          

       Protein (each is one ounce)

 

550 Weekly Optional Calories

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Day 3:

 

Fruit

 

Milk

 

 

Vegetables (minimum)

 

 

Bread

 

 

Fat

 

 

          

       Protein (each is one ounce)

 

550 Weekly Optional Calories

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Day 4:

 

Fruit

 

Milk

 

 

Vegetables (minimum)

 

 

Bread

 

 

Fat

 

 

          

       Protein (each is one ounce)

 

550 Weekly Optional Calories

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Day 5:

 

Fruit

 

Milk

 

 

Vegetables (minimum)

 

 

Bread

 

 

Fat

 

 

          

       Protein (each is one ounce)

 

550 Weekly Optional Calories

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Day 6:

 

Fruit

 

Milk

 

 

Vegetables (minimum)

 

 

Bread

 

 

Fat

 

 

          

       Protein (each is one ounce)

 

550 Weekly Optional Calories

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Day 7:

 

Fruit

 

Milk

 

 

Vegetables (minimum)

 

 

Bread

 

 

Fat

 

 

          

       Protein (each is one ounce)

 

550 Weekly Optional Calories

 

 

 

Notes: Fruits are small to medium or 1/2 cup fruit or juice. Milk are 1 cup fat free, yogurt, 1/2 cup reduced cal pudding, bread 80 cal, 3/4 oz cereal, pita 1 oz, roll 1 oz, (no potatoes until week 2) protein 1 oz of any,

Week 2 add 3 oz potato 1/2 c pasta 1 oz English muffin, bagel, 1/2 c rice.

Week 3 2 cups popcorn, 2 oz cooked beans, lentils, peas. Cheese is 1 oz for protein.

 

The Bread or Starch Group: Generally 1 serving is equal to:

·      1-ounce of bread or crackers

·      1/2 cup cooked cereal or pasta

·      3/4 cup cold cereal

·      Some bread products are prepared with added fat. Muffins, biscuits and waffles are prime examples. Since these items have a higher fat content than most Bread Exchanges, the fat is made up for with a fat exchange. This means that a muffin is worth 1 Bread Exchange plus 1 Fat Exchange. The extra fat exchange accommodates the extra amount o f fat in these foods.  

 

·   Starchy vegetables are included in the Bread Group because their carbohydrates are very similar to bread items. Mixed vegetables, corn, peas, baked beans and potatoes are all members of the bread group.  

 

·   The Vegetable Group: Generally 1 serving is equal to:

·   1 cup raw leafy green vegetables like lettuce or spinach

·   1/2 cup of most other vegetables, raw or cooked

·   1/2 cup vegetable juice  Be sure to eat at least 4 servings of vegetables while trying to lose weight, more is better. Vegetables fill us up without filling us out.

·   Check out the Free Exchanges to see which vegetables may be eaten in unlimited amounts.  

 

·   The Fruit Group Generally 1 serving is equal to:

·   1 medium fruit like an apple or orange or 2 very small fruit like plums or tangerines

·   1/2 cup canned unsweetened fruit

·   1/2 cup fruit juice

·   1/2 a banana

·   1 cup berries or melon  Look over the Fruit exchanges to note any exceptions to this rule of thumb. Some juices are limited to 1/3 cup instead of 1/2 cup. Dried fruits vary.

 

·    The Protein Group: Generally 1 serving is equal to:

·   1 ounce cooked meat, poultry or fish

·   1/4 cup canned tuna or salmon

·   1/4 cup cooked dried beans, peas or lentils

·   1 ounce light cheese (+ 1/2 fat exchange)

·   1 tablespoon nut butter (+ 1 fat exchange) Some protein exchanges are higher in fat than others. These high fat items “cost” 1/2 to 1 Fat ex- change in addition to a Protein exchange.  

 

·   The Milk Group: Generally 1 serving is equal to:

·   1 cup skim milk or 1% fat milk

·   1/3 cup instant nonfat dry milk

·   3/4 cup nonfat yogurt, plain or artificially sweetened  If you are lactose intolerant you may substitute soymilk for dairy milk. Be sure to read the label. A serving should have less than 100 calories and 12g of carbohydrates.  

 

·   The Fat Group: Generally 1 serving is equal to:

·   1 teaspoon oil or butter or margarine or lard or mayonnaise or animal fat

·   1 tablespoon reduced fat margarine or mayonnaise

·   1 tablespoon salad dressing  Use fats sparingly. They are concentrated sources of calories. Reduced fat products can help extend your fat servings to cover more territory.  

 

·   Free Exchanges: These add variety to our diet. Because they are so low in calories and carbohydrates they do not need to be added to our daily totals. Measured Free exchanges should be limited to 3 or 4 a day. Unmeasured Free exchanges may be consumed as desired.  

 

·   Other Carbohydrates: This group is made up mostly of sugary or starchy items. They add needed variety to our menus. Each serving from this group must be used to replace a serving from the Bread/Starch Group. Because of this it's recommended that servings from this group be limited to 1 or 2 per day. If you are on a limited carbohydrate diet, these are the exchanges that you should omit from your diet first.