FRUIT:
– Once a day eat fruit rich in vitamin C. For example, orange, grapefruit, tomato, etc.
– The sum of fruits and vegetables, 5 servings should be taken daily.
– One serving should preferably be citrus fruits and eaten at breakfast on

The Weight Watchers Food Diet.
A serving of fruit is:

Juices:
– Grapefruit (1/8 of L)
– Orange (1/8 of L)
– Tomato (1/4 of L) () () 1 Pound = 453,592 g

Fresh fruits:
– Fresh apricots (2 medium).
– Fresh pineapple (1/4 medium size).
– Canned pineapple or pineapple (2 slices).
– Watermelon (1 slice of 150 g).
– Oranges (1 small).
– Bananas (1/2 medium).
– Persimmons (1 medium).
– Fresh cherries (10 large or 15 small).
– Quince (1 medium).
– Macedonia or fruit salad (125 g).
– Tangerines (1 medium or 2 small).
– Apples (1 medium).
– Melon (150 g).
– Fresh pears (1 small).
– Fresh peach or peach (1 medium).
– Grapefruit or grapefruit (1/2 medium).
– Dried plums (4 medium or 3 large).
– Gooseberries (100 g).
– Loquats (150 g).
– Fresh plums (2 medium).
– Grapes (12 large or 20 small).

Milk
– On the Weight Watchers Diet, at least three servings of dairy should be consumed daily.
– A serving of skim milk is 1/4 L.
– Milk can be taken in food or out of it.
– It can be substituted for 200 g of skim yogurt.

Fats
– To fix fat-soluble vitamins, consume three servings of fat a day, preferably vegetable oils of olive, sunflower, corn, soy, etc.

The fat portion is 1 level tablespoon of:

• Margarine.
• Mayonnaise.
• Vegetable oil.
  They can be eaten raw or in cooking. But it is more recommended that they are taken raw rather than used for frying.

Avoid fats of animal origin, as well as those ‘hidden’ in industrial pastries and precooked foods.

Drinks
– Drink at least a liter and a half or two liters of water daily.
– On the Weight Watchers Diet, there is no limit to unsweetened – decaffeinated coffee, tea and water.
– Artificial sweeteners can be used.
– A maximum of three light drinks a day.
– Preferably no alcohol.
– Vegetables and greens
– The portion of vegetables is 100 g. You should eat 5 servings daily between vegetables and fruits. It will be without exceeding 120 g:

Beet.
– Brussels sprouts.
– Onions.
– Leeks
– Celery.
– Pumpkin.
– Turnip.
– Artichokes
If you go beyond the individual quantity or the five servings, it is convenient to score 0.5 p per serving.