Anyone Do WW Core on Their Own?

[Mystikal]

I'm just looking for some basic info on the Core program. I read through the Core thread here but wasn't able to find much in the way of basics. Any book suggestions or website recs for me?

[PinkMartini]

I was wondering that as well.

My MIL/SIL are both doing WW core and I heard all about it while they were down visiting a few weeks ago. It sounds like something I could handle but the closest WW meeting is over an hour away. Not doable with 2 babies and no transportation right now.

[Hello Kitty]

I do WW core exclusively at home - it's totally do-able. Google around and you should be able to find the core foods list. Or join WW online for a month to get the materials.

[emmjay]

I go to meetings but I do core and I think it would be just as easy to do it without the meetings. I'd be happy to answer any questions if you have them!

Here are the Core foods. You can eat as many of these as you want (without getting stuffed), plus you get 35 Flex points per week.

Vegetables:
What's Included
o Fresh, frozen or canned (without added sauce, fat or sugar)
o Tomato paste, puree and sauce

Details
o 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)
o Vegetable juices are not Core Foods

Fruits:
What's Included
o Fresh, frozen or canned fruits (without added sugar)

Details
o Canned fruit must be packed in water or juice (not syrup) and drained before eating
o Unsweetened applesauce is a Core Food, but sweetened applesauce is not
o Dried fruits are not Core Foods
o Fruit juices are not Core Foods

Soups:
What's Included
o Fresh, canned, frozen or homemade soups made only with Core Foods
o Bean soup (e.g., lentil soup, split pea soup)
o Bouillon
o Broth-based soup
o Tomato soup

Details
o Cream soups are not Core Foods

Fat-Free Dairy Products and Dairy Substitutes:
What's Included
o Fat-free milk, cheese and sour cream
o Soy milk, cheese and yogurt (plain)

Details
o Weight Watchers Smoothies or fat-free, sugar-free instant hot cocoa or reduced-calorie dairy shakes is limited to once a day

Egg and Egg Substitutes:
What's Included
o Whole eggs, egg whites and egg substitutes

Ready-To-Eat Cold Cereal:
What's Included
o Puffed wheat, puffed rice, shredded wheat, and 100% bran cereals that do not contain added sugar

Details
o Cold cereals are limited to one meal a day and must be eaten with fat-free milk or fat-free plain yogurt

Cooked (Hot) Cereal:
What's Included
o Cooked (hot) cereal

Details
o Any plain variety that does not contain added sugar

Grains and Starches:
What's Included
o Whole-wheat pasta, brown rice, potatoes, and grains
o Starchy vegetables (e.g., peas, corn)

Details
o Whole-wheat pasta or brown rice or potatoes is limited to one meal a day

Lean Meat, Poultry, Fish and Meat Substitutes:
What's Included
o Beef, lamb, pork and veal:
+ At the meat case look for cuts from the "loin," "round," and "leg"
+ Organ meats
o Poultry - Chicken and turkey:
+ Fresh, frozen, or canned.
+ Organ meats (e.g., chicken livers)
o Fish and shellfish:
+ Fresh, frozen, or canned, any variety
o Meat substitutes:
+ Dried beans and lentils
+ Tofu, any type
+ Vegetarian burgers, frozen
Details
o Beef, lamb, pork and veal:
+ Choose visibly lean cuts and trim any excess fat
+ Ground beef with no more than 7% fat or ground turkey or ground chicken is limited to one meal a day
+ Processed meals such as deli products and hot dogs are not Core Foods
o Poultry – Chicken and turkey:
+ Trim any visible fat before preparing and remove skin before eating
o Fish and shellfish:
+ Canned varieties must be packed in water, broth, or tomato juice (not packed in oil)

Oils and Condiments:
What's Included
o Fat-free salad dressings
o Fat-free margarine
o Fat-free mayonnaise
o Nonstick cooking or baking spray
o Extracts, flavorings, and herbs
o Select other condiments and extras

Details
o Include 2 teaspoons of olive, canola, safflower, sunflower, or flaxseed oil each day

Beverages:
What's Included
o Coffee (without sugar)
o Tea (without sugar)
o Diet soft drinks
o Club soda
o Seltzer (plain or flavored, unsweetened)
o Water

Details
o Beverages containing alcohol are not Core Foods

[Mystikal]

Emmjay the way I take it, whole wheat bread is NOT included in the Core foods list? So I would have to use flex points for that? Also, ground beef, turkey, and chicken are limited to one meal a day? What about boneless, skinless chicken breasts? Can I eat those at more than one meal a day?

[emmjay]

That is correct that whole wheat (or any other) bread is not included. Chicken breasts can be eaten more than once a day, just not ground meat.