Core Food List
Do you want to eat healthy and loose weight? Print this list of Core Food and use it as a shopping list and a meal planner. I took it from the Weight Watchers web site. I think that it is one of the most healthiest diet plans. So don’t buy or eat anything what is not on the list and you’ll se a difference on your body!
Vegetables:
Fresh, frozen or canned (without added sauce, fat or sugar)
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:
Fresh, frozen or canned fruits (without added sugar)
Details
Canned fruit must be packed in water or juice (not syrup.
Dried fruits are not Core Foods.
Fruit juices are not Core Foods.
Soups:
Fresh, dried, 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:
Fat-free milk, cheese, cottage cheese, plain yogurt — all count towards your daily milk servings
Reduced-calorie dairy shakes and Weight Watchers Smoothies (both count towards milk servings, both are limited to once a day)
Fat-free, sugar-free pudding (counts towards milk servings)
fat-free, sugar-free instant hot cocoa (limited to once a day)
Fat-free sour cream
Soy milk, cheese and yogurt (plain)
Starches, Grains and Cereals:
Whole-wheat pasta, brown rice, potatoes, and grains
Cornmeal
Rolled oats
Puffed wheat, puffed rice, shredded wheat, and 100% bran cereals that do not contain added sugar
Cooked (hot) cereal
Details
Whole-wheat pasta, brown rice or potatoes are limited to one meal a day
Cold cereals are limited to one meal a day and must be eaten with fat-free milk or fat-free plain yogurt.
Hot cereal must be a plain variety that does not contain added sugar, nuts or dried fruit.
Bread is not a Core Food.
Lean Meats:
Beef, lamb, pork and veal
At the meat case look for cuts from the “loin,” “round,” and “leg”
Ground beef with no more than 7% fat is limited to one meal a day. Processed meats 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
Ground turkey or ground chicken is limited to one meal a day.
Fish and Shellfish:
Fresh, frozen, or canned, any variety
Details
Canned varieties must be packed in water, broth or tomato juice (not packed in oil).
Meat Substitutes:
Dried beans and lentils
Tofu, any type
Vegetarian burgers, frozen
Egg and Egg Substitutes:
Whole eggs, egg whites and egg substitutes
Oils:
Fat-free salad dressings
Fat-free margarine
Fat-free mayonnaise
Nonstick cooking or baking spray
Extracts, flavorings, and herbs
Details
Include 2 teaspoons of olive, canola, safflower, sunflower, or flaxseed oil each day. Use your weekly POINTS Allowance for any additional oil.
Beverages:
Coffee (without sugar)
Tea (without sugar)
Diet soft drinks
Club soda
Seltzer (plain or flavored, unsweetened)
Details
Beverages containing alcohol are not Core Foods
Condiments:
Capers
Cocktail sauce
Hot sauce (pepper sauce)
Ketchup
Lemon juice
Lime juice
Mustard
Salsa (fat-free)
Soy sauce (shoyu)
Steak sauce
Sugar substitutes
Taco sauce
Teriyaki sauce
Vinegar
Worcestershire sauce
Extras:
Gelatin (unflavored and sugar-free flavored)
Weight Watchers Fruities (available for sale at Weight Watchers meetings in participating areas).
At Snack Time Choose:
Fat-free milk
Fruits and veggies
Popcorn (94% fat-free)
Vegetable soup
Weight Watchers Fruities
1 Weight Watchers Smoothie
Source: Weight Watchers website
(by Marcela Vanharova)
41 Comments »
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Marcela,
What about those whey-based drinks that are supposed to give you nutrition and as replacement for 2 meals of the day?
Does the drink really help?
Thanks.
Comment left on January 6, 2007 @ 4:33 pm
Hello Andy,
I tried a meal replacement drinks a couple of years ago without a success. I ate a regular food after the drink anyway 
I found out that this type of diet is not for me. I try to eat healthy and watch my portions.
I’m not really familiar with those drinks. I’m not against the meal replacement drinks. It usually has a lot of protein, vitamins and minerals. I wouldn’t recommend to use 1 drink to replace 2 meals. You should eat every 4-5 hours at least a little bit in order to maintain the level of your metabolism. Your metabolism will slow down if you have a long breaks between the meals.
Personally, I don’t use meal replacement drinks. I have to feel a solid food in my stomach.
Comment left on January 7, 2007 @ 8:20 pm
This list is great, but nothing i find on core eating suggests serving sizes and how many of each per day - can you help with this.
Thank you
Comment left on February 11, 2007 @ 12:51 pm
Hello Anne,
You can find a basic portion sizes here:
http://www.noexcusesgym.com/2005/11/17/what-the-serving-size-looks-like/
I also like this website: http://www.calorie-count.com/
They list amount of calories for almost any food. When you buy any food item always look how big is one serving size and don’t eat more than that.
Comment left on February 11, 2007 @ 4:06 pm
Okay, I’ve been doing the points system, I guess that would the Flex Plan. How exactly do I follow the Core Plan? Do I still count points or what?
Thanks
Comment left on April 23, 2007 @ 5:16 pm
Yes, I would still count points. It’ll keep your portions under control. You may contact Weight Watchers for more info. The link is at the beginning of this article.
Comment left on May 8, 2007 @ 5:53 pm
I am doing the core plan diet with WW and it is fantastic.
It is assumed that we eat the same amount every day. It is important what we eat.
We are supposed to eat low density food, which gives our body more time to process it and manages our blood sugars better.
The concept is that when we eat, we MUST purposefully eat, without doing anything else. Focus on your eating and your FULL feeling. It takes practice and assists us to eat sensibly.
You can eat as much as you wish, as long as you don’t eat too little, or too much. I was reading a newspaper the other day, finished my meal and realized I was full, passed the comfortable feeling and went straight to full and uncomfortable.
I am more relaxed, have more energy, losing weight like you wouldn’t believe, and bread is on the core list, only wholegrain, or Rye, and only 2 slices a day.
Just a guide, if nature makes it chances are you are eating the right thing, however, if humans have altered it or created it, you will probably have problems.
I think replacement meals can be a false sense of security. and do we really know what is in it.
Comment left on May 24, 2007 @ 11:09 pm
PS
Meal portions, you don’t need to measure, just stop when you have had enough.
I tried points for 6 weeks, and it took up too much time.
You have 21 points PER WEEK for non core foods.
Last night I had chocolate 1.5 points. Yum.
Comment left on May 24, 2007 @ 11:15 pm
Mary
Bread is not a core food - the lite versions cost 1 pt per 2 slice serving. Wheat and Rye are best but still cost 1 pt per serving.
Comment left on June 22, 2007 @ 10:22 am
actually you get 35 points PER WEEK for non core foods.
I am in WW currently.
Comment left on June 22, 2007 @ 11:15 am
I am confused on grapes vs raisins, etc…….. Are the dried fruits better than the fresh as far as core and density? I was on flex for a year and plateaued for several months, so I am just starting CORE. Thanks!
Comment left on June 26, 2007 @ 9:07 am
Hello Carole,
Always go for a fresh fuit. A cup of fresh fruit has less calories than a cup of dried fruit.
Good luck with your diet change!
Comment left on June 26, 2007 @ 3:20 pm
Clearly you do not know the plan, so if you really want to try the Weight Watchers plan just sign up and use the Weight Watchers website. The information is clear and you get a ton of guides and articles and message boards recipes everything. If you are going to try a WW plan, actually do WW, not something from a random website.
Comment left on October 4, 2007 @ 10:43 pm
Hi Kris,
I totally agree with you. As I already wrote on my website, I think that WeightWatcher is one of the best diets on the market. Maine goal of my website is to give my readers some easy, helpful tips. I’m not a nutritionist, I’m personal trainer so if you want to go on a serious diet you should consult it with your doctor or nutritionist. To join the WeightWatcher is a great solution too.
I’m not on any diet and never been. I’m just trying to eat healthy and watch my portions and it works for me.
Thank you for reading my articles.
Comment left on October 12, 2007 @ 7:57 pm
I have been a ww leader for over 20 years. The core plan tells you to eat to your satisfaction. You have to learn to pin point the fine line between hunger and fullness. I always tell people not to let themselves get overly hungry then they won’t be able to control their eating. I love core.
Debi
Comment left on January 16, 2008 @ 11:41 pm
I need some help I am over 40 exercise daily 35 min a day on the eplitical machine but I am not losing weight. Do you think the core plan will work for me. I have done ww before and I was not successful.
Is it possible for me to lose weight?
Comment left on January 18, 2008 @ 3:48 pm
Hello Teri,
Thanks for you comment. Yes, it is possible to loose weight but no one can promise you that it’ll be easy. I really like WW but you really need to watch your portions. Expect to feel a little bit hungry at the beginning but don’t skip meals!
Congratulation on exercising daily! That’s great and very good for your health. I think that you’ll see some results with portion control. Remember, it all in your head. YOU have to decide that YOU want to do it.
Comment left on January 21, 2008 @ 7:30 pm
hi i am on the core diet do you have any lunch time ideas as i am new to this and normally have a sandwich but you cant have bread can you.thanks
Comment left on January 22, 2008 @ 6:36 am
Hi, I’m not an expert on WW but try to eat some salads with olive oil or vinaigrette. I think that you could have also some pita sandwich. Right now, during the winter, I love to eat soups - chicken or vegetable broth.
Comment left on January 22, 2008 @ 10:13 pm
Hi me and my husband are starting on the core plan and can you have snacks that are not core foods? Like the 100 calorie snacks that are 2pts. I am not sure because I was told you have 35 splurge pts per week. But I wanted to make sure. thanks
Comment left on January 24, 2008 @ 1:54 pm
Yes, you can have it. Just don’t make a habit from it. Try to eat as good as possible with occasional treat and don’t forget to count your points. For more info contact Weight Watchers.
Comment left on January 25, 2008 @ 3:15 pm
Why can I have whole grain cereal, potatoes, etc. but no whole wheat bread?
Comment left on January 26, 2008 @ 4:34 pm
The problem with whole wheat bread at the store is that it is not really whole wheat. You can eat some bread just check the labels and ingredients. The bread should contain whole wheat unbleached flour.
Also don’t eat much potatoes, they have high glycemic index.
Comment left on January 26, 2008 @ 7:45 pm
i am researching WW core prog and came across your site.
I am CONFUSED by core…
Does you still need to calculate daily points-allowance based on one’s wt.? Or, do you simply eat items listed on core food list — and, eat ’til you are “satisfied” (with emphasis on PORTION CONTROL being very much at the heart of “being satisfied)? …appreicate feedback! ~dmg
Comment left on January 27, 2008 @ 10:03 am
Well, it depents how much help do you need. Weight Watcher will guide you, you can attend their meetings. They will tell you what to eat and how to eat.
You can try it on your own if you have a strong will. That is what I do. As you said, I eat most of my food from the core food list and try to watch my portions. That is the basic what all diets are based on. Portion control! You can eat almost anything as long as you watch your portion size.
Comment left on January 29, 2008 @ 5:52 pm
I am just starting the Core Plan and would like any suggestions or recipes for snacks that would not use any “bonus points”. Is there anything besides fruit that is good to nosh on throughout the day?
Comment left on February 1, 2008 @ 8:41 pm
I am just starting the core plan. I was on flex plan before. Is fat free creamer and soy milk creamer allowed? Also, do my activity points allow me to use them for foods not on core list if I use them that day. (without using weekly points)?
Thanks!
Comment left on March 27, 2008 @ 4:01 pm
Can I eat all the fruits and vegetables that I want without portion control on the Core Diet?
Comment left on March 29, 2008 @ 10:41 am
Hello Dawn,
Please be careful with fruits. It has a lot of sugar. If you are hungry go with vegetables. You can eat a lot of veggies if you’ll eat them raw.
Comment left on March 31, 2008 @ 8:11 pm
Hi I am just starting the Core foods plan and am wondering about coffee….I keep reading black coffee is ok, but can you add skim milk to that since that is a core food? Also, what about adding splenda? Thank you in advance!
Comment left on April 4, 2008 @ 6:37 pm
Marcela,
I’m hoping you can help! - I’m trying to decide whether the WW Points plan or Core plan is best for me.
I have a hard time denying myself what I consider “normal” foods and even eat too much of them. …
Therefore, I am considering the Core plan.
However, it is not realistic of me to think I will be able to stick to the Core plan for the rest of my life, when the family wants to roast marshmallows at the campground, sip eggnog by the Christmas tree or nibble at the Easter basket the bunny brings each of us every Easter. … Ditto for our yearly tradition of Chocolate Cream Pie for dessert at every Christmas dinner - let alone obligatory Christmas cookies, ordering the mandatory biscuits with country sausage gravy and grits this Southerner grew up on when we visit Cracker Barrel restaurant abouit once a year…not forgetting the family’s cry for and my craving for our uusual Friday night pizza!
I could go without these for a while, but for forever? No. Maybe portion control and limited, acceptable ingredient substitutions on the Points plan would be more manageable for me.
Given the strong sense of deprivation I would feel, shouldn’t I try the Points system first?
Thank you for your help!
Comment left on April 9, 2008 @ 11:00 am
Hi Jaime ,
You can add skim milk into your coffee but don’t forget count the calories in milk.
I personally like Splenda, it has 0 calories and taste like sugar. I think that Splenda is the best from all commont sweeteners. I also use it for baking.
Comment left on April 13, 2008 @ 2:17 pm
Dear C.J.,
I can feel your frustration! You can cheat a little during holidays and some family celebrations. Just watch your portions! Have a salat or broth based soup before you’ll start to eat the “bad” stuff. It will fill you up and you’ll not eat that much junk.
Regarding your usual Friday pizza…….. I have to say that you can not eat it every Friday. As I said above it should be once in a while treat.
Buy or make your own pizza dough and bake pizza at home - make it healthy pizza. Make it from your core food.
I think in a long run, not only you but also your family will appreciate to eat healthier.
Comment left on April 13, 2008 @ 2:23 pm
Why are fruit juice and vegetable juice not on the core foods list?
Comment left on April 20, 2008 @ 12:54 pm
Is fat-free creamer allowed on the core plan? This is getting tricky in my first week.
Comment left on May 9, 2008 @ 7:47 pm
can i have any buts or seeds on the core program?
Comment left on May 21, 2008 @ 12:35 pm
How do you record daily, when you are one the Core Program?
Comment left on May 29, 2008 @ 1:47 pm
I have been a member of WW for a while. I have always done the flex plan but I have decided to switch to the core plan. Its my understanding that you dont “count points” with the core plan. That is the purpose behind the plan…you dont have to count everything as long as its on “the list” you then have 35 points a week to use towards bread or things that are not on the list. You are suppose to control your portions by recognizing when you feel sasisfied…not full..or stuffed. They also recomend that you stop halfway through your meal and rest a few minutes and evaluate how full you feel. The website had great pointers and recipies for both plans..and its much cheaper than paying for a weekly meeting.
Comment left on June 16, 2008 @ 11:51 am
I have been on the points system for about 2 1/2 months now and have had success. I am considering changing to the core plan, maybe even just for a little while as to not plateau. My question…how many dairy servings are allowed per day?
Thanks for your time. Jenny
Comment left on June 25, 2008 @ 8:44 pm
I am from India and we have Roti(similar to Tortia) as one of our main meal item. Roti is made out of 100% wheat flour. Do you think it can be considered as core since whole wheat Pasta is core.
I asked this question to leader in WW meetings and she could not answer.
Thanks.
Comment left on July 15, 2008 @ 9:20 am
Yes, I think that it can be considered as a core item.
Comment left on July 19, 2008 @ 4:23 pm