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Blue Jeanz
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How to do CORE

CORE is a registered trademark of Weight Watchers International Please refer to their website for more information.

The CORE Program (in a nutshell)

As long as you eat from the CORE list there is no need to count calories or points

You are allowed 35 extra points or 1800 calories a week to eat from foods not on the CORE list. You can spread them out during the week, or save them for a special occasion, like a wedding, etc. I like to use mine as a special meal each week, either Pizza or Batter fried fish or a yummy dessert. Of course you do not have to eat those 35 extra points at all, it's your choice.

CORE LIST - eat from this list without counting anything

**All Vegetables and All whole fruits, either fresh, frozen or canned in juice, not canned in syrup. If using canned you must drain and rinse the fruit before eating. Fruit Juice is not a CORE food, if you drink juice you must count the points.
**Soups (non-creamy, broth based soups such as homemade chicken vegetable, or tomato soup, or Progresso minestrone, etc.)
**Lean Meats, including beef, pork, veal, ham, lamb; Poultry (remove skin), any Fish or Seafood, Whole Eggs or Eggbeaters
**All Fat-Free Dairy Products including milk, cottage cheese, cheese, yogurt, cream cheese, etc.
**Healthy Oils - most liquid oils like Canola, Peanut, or Olive Oil - 2 tsp per day is CORE. You can have more but you will need to count the points after the first 2 tsp.
**Condiments: ketchup, mustard, horseradish, etc. FF mayo, FF margarine, FF salad dressing (you can still have the regular versions but must count the points or calories)
**Coffee, Tea and sugar-free beverages (if you use creamer in your coffee don't forget to count it!)

Starches are limited to 2 servings per day (after that you have to count it's points)
**High Fiber Cereals without added sugar, whole grain breads
**Whole Grain or Whole Wheat Pasta, Brown Rice, Potatoes and Other Grains

You can eat anything you want other than these foods as long as you count the points and don't go over your 35 points per week (1800 extra calories per week).

For example: say you don't want to eat whole grain bread and you like white bread, you can still have Italian toast with your eggs as long as you count the points or calories for the bread! The eggs are CORE.

11/11/2008, 3:05 pm

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