Weight Watchers Points List

Weight Watchers is a program that practically works. Weight loss programs are a dime a dozen and it is very important to choose one that suits your current food habits, daily routine, physical structure and obviously, the level of inclination and seriousness. Weight Watchers points list is a well-researched structure in which points are assigned to every food item. In that way, you will get a well constructed exhaustive list of food items with their points and the best part is, you need not give up your favorite food items. Can you believe that? Yes, it is not at all compulsory for you to delete all the attractive chocolate mousse and cheesy hamburgers from your list. Consumption in moderation is the primary keyword of this program and let us find out how.

INDEX:

• PointsPlus 2012
• Weight Watchers PointsPlus
• Weight Watchers Points Index

PointsPlus 2012
Weight Watchers is definitely a constant reminder to those too careless about their body, to buck up and see the sunshine. I mean it when I say that Weight Watchers is a program which has been adored (read worshipped) by people for more than 4 decades now. It has definitely been successful in helping millions of people out of their stupor and led them to start believing in themselves once again. Though the Weight Watchers program has mostly stressed upon the 'perfect diet', it has also included healthy lifestyle changes and exercise regime to lead a healthy, stress-free life.

With the advent of 2012, Weight Watchers has unveiled yet another change in their program PointsPlus 2012, which I am sure, would do good to those who follow it. And, the best part is, this time they have made changes according to the valuable suggestions of their members, which they have been collecting for a whole year.

It has been now known that PointsPlus program has been widely successful among members and has been beneficial in more ways than one. Therefore, perfecting the same idea was what members were expecting in the latest program. PointsPlus 2012 seems to be more flexible and is personalized. This is a great step, as we all know that it is impossible to categorize each person and there is absolutely no chance of two people having same physical structure, mental health and medical history. Therefore, it is but obvious that to personalize the program according to each individual will work very well. Also, the online tools or E-Tools (free for lifetime members) have been enhanced so that members can have easy access to healthy recipes, diet charts and plans, add their views in the comments column, even make changes to the already uploaded recipes and receive help to plan their long-term weight loss goals. For people starting with the Weight Watchers PointsPlus this year, they have put down some very interesting and easy getting started tools. Obviously, with increase in facilities, it is expected that the prices of membership would also increase.

All in all, the new PointsPlus 2012 is working quite well with the members and we just hope it continues to help people manage and maintain their food habits and live healthier lives.
Weight Watchers PointsPlus
Weight Watchers came up with their new approach in the late 2010, known as the PointsPlus system to keep up with the ever-changing trends of food consumption and lifestyle. Again, with the growth in the fields of science and technology, it is obvious that one must constantly re-invent himself. Weight Watchers has proved to be doing just that. Therefore, it would be worthwhile taking a tour of what exactly was this new system and how much different has it been from the previous approach.

• Weight Watchers approach was calorie based previously where the calculation considered calories, fiber grams and fat, keeping in mind the age, weight, height and activity level of a person. But in the PointsPlus approach, the content of the food has been kept in mind, along with the protein content, carbohydrates, fat grams and fiber.
• Nutritional value of the food is considered more important and thus the points have been planned accordingly.
• You get 49 weekly PointsPlus values to use in any way that you want.
• The person following the diet still needs to consume limited points on a daily basis as before, however, the points for food items have changed. They have also increased the "zero points foods". Since, people were going for foods with low points rather than healthy foods, things like whole grains, most fruits and vegetables were given zero points in this new approach.
• In this new system, there are no half PointsPlus values. The new daily PointsPlus target is 29, which is higher than the previous system.
• Activity PointsPlus values can be exchanged with food PointsPlus values. These activity PointsPlus values can be used by you throughout the week or you can use them on a single day.
• The daily PointsPlus target is different for each individual and it is not just based on his/her weight. Factors like height, age, sex and the level of physical activity are also taken into account for calculating the daily PointsPlus target. The PointsPlus calculation is even different for nursing mothers who are following the Weight Watchers program.

For people who were already members of the old points system, it was difficult to bring them on to the new system. Adjusting to the new way was difficult, as the new points range was higher and entirely different. The members had to either call or contact Weight Watchers for finding the new points or follow the new formulas that were available only to the members. There are two formulas:

PointsPlus: (Protein/10.94 + Carbohydrates/9.17 + Fat/3.89 - Fiber/12.49)**
The above formula is meant for calculating the food points. However, there is another one which is used in case one needs points for foods along with alcohol;

PointsPlus: (Protein/10.94 + Carbohydrates/9.17 + Fat/3.89 - Fiber/12.49 + Alcohol/3 - Sugar Alcohol/23)**
(**Note: The formulas given above are not the accurate PointsPlus formulas. A member is the only one entitled to get accurate formulas and detailed information about the program. One either has to buy the entire book set of Weight Watchers PointsPlus program, make an appointment or take an online subscription or purchase a Weight Watchers points calculator from the market.)
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Weight Watchers Points Index
A B C D E F G H I J K L M N O P Q R S T V W Y Z
** For printing the list below click on: Downloadable PDF of the Weight Watchers Points List

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Food Item	Quantity	Points	Food Item	Quantity	Points
A					.
Abalone	3 oz.	2	Adobo Sauce (store-bought)	1 tbsp	2
Alfredo Sauce (store-bought)	1/2 cup	10	Almond Butter	1 tsp	1
Almonds	22 nuts	4	Ambrosia	1/2 cup	2
Anchovies	6 or 1 tsp paste	1	Apricots (dried)	6 halves	1
Apricots (fresh)	3 halves	1	Apples (dried)	1/4 cup	1
Apples (fresh)	1 large	2	Applesauce (unsweetened)	1 cup	1
Apple Juice	1/2 cup	1	Antelope (cooked)	1 oz.	1
Animal crackers	13	3	America flavored clear water	1 liter	0
Armadillo (cooked)	1 oz.	1	Arrowroot	1 tsp	0
Artichokes (cooked)	1 medium	0	Arugula	1 cup	0
Asparagus	12 sears	0	Avocado	1/4	2
B					.
Baba au rhum	1	8	Babaganosh	cup	3
Bacon (Canadian style)	1 slice	1	Bacon (crisp cooked)	1 slice	1
Bacon (fats)	1 tbsp	3	Bagel	1 small or 1/2 large	3
Bagel chips	1 oz.	3	Baked Alaska	1 piece	5
Baking Powder/Soda	1 tsp	0	Baklava	1 piece	5
Bamboo Shoots	1 cup	0	Banana	1 medium	2
Banana Bread	1 slice	5	Banana Chips	1 oz.	3
Banana Split	1 serving	19	Barbecue Sauce	1 tbsp	0
Barley	1 cup cooked/uncooked 1/4 cup	3	Bass (striped, cooked)	1 fillet	4
Bean dip	1/2 cup	1	Beans baked	1/2 cup	5
Beans baked (canned)	1/2 cup	2	Beans black (uncooked)	1 pound	31
Beans black	1 cup, cooked	3	Beans (cannellini, cooked)	1/2 cup	1
Beans (Garbanzo, cooked)	1/2 cup	2	Beans (green, cooked)	1 cup	0
Beans (kidney, cooked)	1/2 cup	1	Beans (lima, cooked)	1/2 cup	1
Beans (re-fried, canned)	1/2 cup	2	Beans (wax, cooked)	1 cup	0
Beans (white, cooked)	1/2 cup	2	Bear (black, cooked)	1 oz.	2
Bearnaise sauce	1/4 cup	8	Beaver (cooked)	1 oz.	1
Bechamel white sauce	1/4 cup	4	Beef (ground, regular)	1 patty	6
Beef (ground, regular, uncooked)	1 pound	25	Beef (ground, lean, uncooked)	1 pound	22
Beef (regular, cooked)	1 slice	4	Beef (tongue, cooked)	1 oz.	2
Beef (dried, store-bought)	7 slices	1	Beef (steak, cooked)	1 small	7
Beef (steak, lean)	1 small	5	Beefalo (cooked)	1 oz.	1
Beef Bourguignon	18	Beef stew	1 cup	5
Beer (light)	1 can/bottle	2	Beer (non-alcoholic)	1 can/bottle	1
Beer (regular)	1 can/bottle	3	Beet (cooked)	1 cup	0
Beignet	1 (2" diameter)	2	Bialy	1 portion	5
Biscotti	8 mini, 2 small or 1 regular	3	Biscotti Chocolate	8 mini, 2 small or 1 reg.	3
Biscuits (homemade)	1 small	3	Biscuit (cheese)	1 small	5
Bitter Melon	1 cup cooked/uncooked	0	Black bean sauce	1 tsp	0
Blackberries	1 cup	1	Black Russian	1	5
Bloody Mary	1	2	Blueberries	1 cup	1
Bluefish (cooked)	1 fillet	1	Borscht (low-calorie, store-bought)	1 cup	0
Boston Brown Bread	1 slice	2	Bread (whole grain)	1 slice	1
Bread (light)	2 slices	1	Bread (pita)	1 slice	1
Bread Crumbs	3 tbsp (dried)	1	Breadsticks	1 piece	2
Bread (focaccia)	1 slice	3	Bread (garlic)	1 slice	4
Bottle Gourd	1 cup	0	Boudin (store-bought)	2	2
Bouillabaisse	2 cups	7	Bouillon	1 cup	0
Boysenberries	1 cup	1	Bran (corn, uncooked)	1/4 cup	0
Bran (oat, uncooked)	1/4 cup	1	Bran (rice, uncooked)	1/4 cup	2
Bran (wheat, uncooked)	1 tbsp	0	Brandy	1-1/2 fl. oz.	2
Brazil Nuts	8 nuts	5	Brewer's Yeast	1 tsp	0
Brioche	1	3	Broccoli (cooked/uncooked)	1 cup	0
Broccoli Rabe	1 cup	0	Broccoli (stir fry)	1 cup	3
Broth (any type)	1 cup	0	Brownie	1	5
Brownie (fat-free)	1 piece	2	Brunswick Stew	1-1/2 cups	5
Bruschetta	1 slice	3	Brussels Sprouts (cooked/uncooked)	1 cup	0
Buffalo (water cooked)	1 oz.	1	Buffalo wings	3	9
Bulgur	cooked 1 cup/uncooked 1/4 cup	2	Butter (regular)	1 cup	51
C					[back]
Cabbage (all varieties, cooked/uncooked)	1 cup	0	Caesar Salad	3 cups	7
Cake (fat-free)	1 slice	4	Cake (sugar-free)	1 slice	5
Calamari (fried)	1/2 cup	11	Calzone	1	7
Candy (chocolate, any type)	1 oz.	4	Cannoli	1	9
Cantaloupe	1/4th melon	1	Capers	1 tbsp	0
Caponata	1 cup	2	Cappuccino (fat-free milk)	1 small	1
Cappuccino (machine-made)	1 cup	2	Caraway seeds	1 tsp/tbsp	0
Carambola (star fruit)	1	1	Caramels	1 oz.	3
Cardoon	1 cup	0	Caribou (cooked)	1
Carne asada	4 oz.	10	Carob (unsweetened)	1 tsp	0
Carp	1 fillet cooked	7	Carrots	10 baby or 2 large	0
Carrot Juice (canned)	1/2 cup	1	Casaba Melon	1 cup	1
Cashews (dry-roasted)	14	4	Cassoulet	1 cup	11
Catfish	1 fillet cooked	4	Cauliflower	1 cup or 1 large head	0
Caviar (or other fish roe)	2 tbsp	2	Caviar spread	2 tbsp	3
Celery	1 cup or 1 stalk	0	Cellophane Noodles	1 cup cooked	3
Chicory	1 cup	0	Cucumber	1 cup	0
Cereal (hot)	1 cup	4	Cereal (fiber)	1/2 cup	1/2
Cereal bar (fat-free)	1 piece	2	Cereal (cold, bran flakes)	3/4 cup	1
Cereal (cold, frosted)	1 cup	3	Cereal (cold, puffed)	1 cup	1
Cereal (cold, whole grain)	1 cup	2	Ceviche	1/2 cup	2
Challah bread	1 slice	2	Champagne	1 small glass or 1/2 cup	2
Chef's salad (without dressing)	4 cups	8	Cheese (Cheddar)	1 cup	4
Cheese	1 ounce	1	Cottage Cheese	1 cup	3
Cheese (spreadable)	2 tbsp	1	Cheese Wedge (light)	1	1
Cheese with fruit	3-1/2 oz.	3	Cheese (Mozzarella)	2 pieces	3
Cheese (Ravioli)	6 pieces	7	Cheese (Parmesan)	5 oz.	3
Cherries (fresh)	1 cup	1	Chestnuts	6 small	1
Chicken (fried, frozen)	3 oz.	7	Chicken (canned)	1/2 cup	4
Chicken (cooked)	1/2 cup	2	Chicken breast, barbecued with skin (with bone)	1	7
Chicken breast, cooked without skin (no bone)	1	3	Chicken breast, fried with skin (with bone)	1	11
Chicken breast fillet, grilled, refrigerated	1	3	Chicken (drumstick, barbecued with skin and bone)	1	3
Chicken patty (fried, frozen)	1	4	Chicken pieces (nugget-style fried)	6	5
Chicken salad	1/2 cup	6	Chicken salad, store-bought	1/2 cup	5
Chicken soup, hot and spicy	1 cup	4	Chicken stew, canned	1 cup	4
Chicken thigh (cooked without skin, no bone)	1	3	Chickpeas, dry	1/3 cup	1
Chili (frozen)	1 cup	12	Chili, low-fat, canned	1 cup	4
Chocolate hazelnut cookies	1 piece	2	Chocolate eclair	1 piece	3
Chocolate, any type	2 pieces	3	Chocolate (dark)	5 pieces	4
Chocolate or latte bar	1	1	Chocolate drink	1 cup	3
Chocolate spread	2 tbsp	4	Clams (cooked)	1/2 cup	1
Cobbler (fruit)	1 cup	7	Cocoa Hot (instant)	1 cup	2
Coconut	1 tsp	0	Coconut juice or water	1 can	3
Coconut milk	1/4 cup	4	Coffee (Jamaican)	1 cup	2
Coffee (latte or mocha with milk)	1 can	4	Coffee mix (without sugar)	1 cup	1
Cognac	1-1/2 fl. oz.	2	Coleslaw	1/2 cup	4
Cookies (any type)	1 bar	1	Corn (frozen)	6	4
Corn Chowder (canned)	1 cup	4	Crabmeat (canned)	1/2 cup	2
Crabmeat (cooked)	1/2 cup	1	Cranberry Juice	1 cup	2
Cranberries, fresh	1 cup	1	Crayfish (canned)	1/2 cup	2
Cream (clotted)	2 tbsp	4	Cream, medium	2 tbsp	2
Cruller	1 small	3	Crumpet	1	2
Currants, fresh	1 cup	1	Custard	1 cup	6
D					.
Daikon	1 cup	0	Daiquiri	1	3
Dairy Shake	1 packet	2	Danish (store-bought)	1	6
Dannon Yogurt, light	4 ounce	1	Dates (fresh)	2	1
Del Monte	1/2 cup	1	Dip, any type	2 tbsp	2
Dolma (store-bought)	4	3	Doro wat	7
Donut (store-bought)	1	5	Duck, wild or domestic, without skin, cooked	1/4 duck	5
E					.
Eclair	1 (4" long)	9	Eggplant, cooked	1 cup	0
Eggs, Fried	1 large	2	Eggs, scrambled	2	5
Egg salad	1/2 cup	7	Egg whites	3	1
Elderberries	1 cup	1	Elk,cooked	1 oz.	1
Empanadas	2	3	Endive, Belgian (French)	1 cup	0
F					.
Fadge	1 cup	3	Falafel patties	4	10
Fennel	1 cup	0	Fettuccine Alfredo	1 cup	16
Fiddle Fern (fiddlehead greens)	1 cup	0	Fig, fresh	1	0
Filo dough, frozen	1 oz.	2	Fish (Anchovies, canned in oil, drained)	6	1
Fish, baked, stuffed	1 serving	8	Fish, Blackened	1 fillet	12
Fish, Bluefish, cooked	1 fillet	6	Fish, Carp, cooked	1 fillet	7
Fish, Catfish, cooked	1 fillet	6	Fish, Cod, cooked	1 fillet	4
Fish, Dried	1 oz.	2	Fish, Eel	1 oz.	2
Fish, Flounder	1 fillet	4	Fish, Fried	1 fillet	12
Fish, Haddock, cooked	1 fillet	4	Fish, Halibut, cooked	1 fillet	5
Fish, Herring, cooked	1 oz.	1	Fish, Mackerel, cooked	1 fillet	8
Fish (dolphin fish), cooked	1 fillet	4	Fish, Salmon, cooked	1 fillet	7
Fish, Sardines, canned in oil, drained	5	3	Fish, Swordfish, cooked	1 steak	4
Fish, Trout, cooked	1 fillet	8	Fish, Tuna, cooked	1 fillet	6
Fish amandine	1 fillet	13	Fish Fillet (battered, frozen)	1 small	5
Flan	3/4 cup	8	Flour, any type	1 tsp	0
Focaccia	1 piece	25	French Fries (frozen, baked)	15	2
French Toast (frozen)	2 slices	5	Fried ice cream	1 scoop	9
Fruit salad	1 cup	2	Fudge	1 piece	3
Frosting (regular)	2 tbsp	3	Fruit Cocktail (unsweetened, canned)	1 cup	2
G					[back]
Gazpacho (canned)	1 cup	1	Gelatin (fruit flavored)	1/2 cup	2
Gherkins fresh	1 cup	0	Gin	1 jigger	2
Gnocchi (frozen)	1 cup	7	Goat meat, cooked	1 oz.	1
Gobo (burdock)	1/2 cup	1	Goose, wild, cooked	1 oz.	1
Gooseberries	1 cup	1	Gourd, white, flowered	1 cup	0
Grapefruit	1	2	Grapefruit juice, any type	1/2 cup	1
Grapes	1 cup	1	Grape juice	1/2 cup	1
Green papaya	1 cup	1	Guacamole (store-bought)	2
Guava	1	1	Guinea hen, cooked	1 oz.	1
Gum, chewing with sugar or sugarless	1 piece	0	Gumdrops	8	3
H					.
Haddock	1 fillet	4	Halibut	1 fillet	4
Halvah	1 piece	5	Ham, cooked	1 slice	3
Haroset	1 cup	4	Hazelnuts	20 nuts	4
Highball	1	3	Hush puppies	2	4
Hoisin sauce	1 tsp	0	Hollandaise sauce	1/4 cup	8
Honey	1 tbsp	1	Honeydew melon	1/8	1
Horseradish, prepared	1 tbsp	0	Hummus, any type	1/4 cup	3
I					.
Ice cream, fat-free, no sugar added	1 scoop	2	Ice cream, light, no sugar added	1 scoop	2
Ice cream, premium	1 scoop	7	Ice cream, regular	1 scoop	4
Ice cream soda	1	8	Irish coffee	1	4
J					.
Jackfruit	1/2 cup	2	Jalapenos, stuffed	2	4
Jam, jelly or preserves	1 tbsp	1	Jelly beans	10	2
Jerusalem artichokes	1 cup	0	Jicama (yam bean root)	1 cup	0
K					[back]
Kabobs, beef, chicken or lamb	2 skewers	8	Kabobs, fish	2 skewers	6
Kasha (buckwheat groats)	1 cup cooked	3	Kataifi	1 piece	5
Ketchup	1/4 cup	1	Kidney, cooked	1/2 cup	2
Kiwi fruit	1	1	Knish, any type	1	6
Knockwurst	2	5	Kreplachs (boiled)	2	5
Kugel (lokshen)	1 piece	7	Kumquats	10 small/5 medium	1
L					.
Ladyfingers, store-bought	1 large/2 small	1	Lamb, ground, cooked	1/2 cup	4
Lamb, lean	1 slice	3	Lard	1 tbsp	3
Lasagna, chicken, frozen	1 cup	5	Lasagna, vegetable, frozen	1 cup	5
Latte, made with low-fat milk	1 small	3	Lavash	1/4 of 10" cracker or 2-1/4 oz.	6
Leeks, cooked or uncooked	1 cup or 2 oz.	0	Lemon	1	0
Lemonade	1 cup	2	Lentils, dry	1/3 cup	1
Lettuce, any type	1 cup	0	Lychees, fresh	10 medium (6 oz.)	1
Licorice	1 oz.	2	Liqueurs, any type	1 jigger	4
Liquor (gin, rum, scotch, tequila, vodka, whiskey)	1 jigger	2	Liver, beef, cooked	1 slice	2
Liver, chicken, cooked	1/2 cup	2	Liverwurst	1 oz.	3
Lobster meat, canned	1/2 cup or 4 oz.	2	Lobster salad	1/2 cup	4
Lobster, steamed	1	3	1 cup (5 oz.)	1
Lollipop	1	1	Loquats	10 (6 oz.)	1
Lotus root, cooked	1 cup or 16 slices	1	Luncheon meat, canned	2 oz.	5
M					.
Macadamia nuts	12 nuts (1 oz. shelled)	5	Macaroni	1 cup cooked	3
Macaroni salad	1/2 cup	6	Macaroons	2	2
Mackerel, canned	1/4 cup	2	Mackerel, cooked	1 fillet	8
Mandarin orange, fresh	1	1	Mandelbrot	2 slices	2
Mango	1	2	Manhattan		3
Manicotti shells,dry	2	2	Maraschino cherry	1	0
Margarine, fat-free	4 tbsp	1	Margarine, regular	1 tsp	1
Margarita	1	5	Marinara sauce	1/2 cup	3
Marshmallows	2 medium	1	Martini	1	3
Marzipan	1 oz.	3	Matzo, any type	1 board	2
Mayonnaise, fat-free	4 tbsp	1	Mayonnaise, regular, commercial and homemade	1 tsp	1
Meat, canned	2 oz.	3	Meat, ground, cooked	1 patty	6
Meat loaf	1 slice	8	Menudo, canned	1 cup	4
Mexican coffee	1 (with 2 tbsp whipped cream)	3	Milk, calcium-fortified (1%)	1 cup	2
Milk, calcium-fortified, skim	1 cup	2	Milk, evaporated, whole	1/2 cup	3
Milk, instant non-fat dry	1/3 cup powder	2	Milk, lactose-reduced, nonfat	1 cup	2
Milk, sweetened, condensed	1/3 cup	7	Milk, whole	1 cup	4
Milk shake, any flavor	1	9	Millet	1/3 cup cooked or 3/4 oz. uncooked	1
Mimosa	1	2	Mincemeat, store-bought	1/4 cup	3
Minestrone soup	1 cup	4	Mint, chocolate-covered	1 (2-1/2" diameter)	3
Moose, cooked	1 oz.	1	Mornay sauce	1/4 cup	4
Muffin, any type (other than bran)	1 large	6	Muffin, bran	1 large	5
Mulberries	1 cup	1	Mulligatawny soup	1 cup	1
Mushrooms	1 cup	0	Mussels, cooked	1/2 cup	1
N					[back]
Napoleon	1 (4-1/2" x 2" x 1-1/2")	13	Nectar, any type	1/2 cup	1
Nectarine	1	1	Noodles, egg	1 cup cooked or 1-1/2 oz. uncooked	3
Nuoc cham	1 tbsp	0	Nuts, mixed	1 oz. shelled	4
O					.
Oat milk, any flavor	1 cup	2	Oil, vegetable	1 tsp	1
Okra, cooked	1 cup	0	Olives	10 small or 6 large	1
Onions, cooked	1 cup	1	Opossum, cooked	1 oz.	1
Orange	1	1	Orange juice, any type	1/2 cup	1
Ostrich, cooked	1 oz.	1	1/2 cup	1
P					.
Paella	1 cup	7	Pancake (homemade, frozen or made from mix)	1	2
Panettone	1/12 of 9" tube	6	Papaya	1/2 (8 oz.) or 1 cup (5 oz.)	1
Paprikash	2 cups	9	Parsnips, cooked or uncooked	1 cup	1
Passion fruit	3	1	Pasta, any type	1 cup cooked or 1-1/2 oz. uncooked	3
Peach, fresh	1	1	Peanuts	40	4
Peanut butter	1 tbsp	2	Pear, fresh	1	1
Peas, dry, split	1/3 cup or 2 oz. cooked or 3/4 oz. uncooked	1	Pecans	14 halves	5
Pepper, bell/chili	1 cup	0	Pepperoni	1 oz.	4
Perch, cooked	1 fillet	4	Pesto sauce	2 tbsp	1
Pheasant, cooked	1 oz.	1	Pickle, unsweetened	1 cup/1 medium	0
Pie crust, any type	1/8 of 9" one-crust pie	5	Pigeon, cooked	1 oz.	1
Pike, cooked	1 fillet	4	Pimientos, canned	1 cup, 6 whole or 8 oz.	0
Pina Colada	1	6	Pineapple, fresh	1/4 (12 oz.) or 1 cup	2
Pineapple juice	1/2 cup (4 fl. oz.)	1	Pistachios	40 nuts	4
Plums	2	1	Polenta	1/4 cup cooked	4
Pomegranate	1	2	Pomelo (pummelo)	1	3
Popcorn, buttered, popped	3 cups	7	Pork, cooked	1 slice, 1 chop, 1/2 cup cubed or shredded	5
Pork rinds	1 oz.	4	Pork (lean, cooked)	1 slice, 1 chop, 1/2 cup cubed or shredded	3
Potato, white/sweet	1 large	3	Potato chips	14	4
Potatoes, mashed	1/2 cup	2	Potatoes, home-fried	1 cup	4
Potato salad	1/2 cup	6	Poultry, ground, cooked	1 patty	5
Poultry, ground, lean (10% or less fat) cooked	1 patty	4	Pretzels, hard or Bavarian	1	2
Prickly pear (cactus pear)	1	1	Profiterole	1 small	2
Prunes	2	1	Pudding, any flavor	1 cup	7
Pumpkin	1 cup	0	Pumpkin leaves	1 cup	0
Q					[back]
Quail, cooked	1 oz.	2	Quenelles	8	14
Quince	1	1	Quinoa	2 tbsp dry	1
R					.
Rabbit, cooked	1 oz.	1	Raccoon, cooked	1 oz.	2
Radish, white	1 cup	0	Raisins	1/4 cup	2
Raspberries	1-1/2 cups	1	Ratatouille	1 cup	5
Red snapper, cooked	1 fillet	4	Relish, any type	1 tsp	0
Remoulade sauce	1 tbsp	2	Rice, brown	1 cup cooked	4
Rice, white	1 cup	4	Rice crackers	8	1
Risotto	1/2 cup	4	Roux, store-bought	1 tbsp	5
Rugelach	1 piece	3	Rum	1 jigger	2
S					.
Saimin	1 cup	2	Salad, mixed greens	1 cup	0
Salami, any type	1 oz.	3	Salmon, smoked	1 oz.	1
Salsa	1/2 cup	0	Saltines	6	2
Sangria	4 fl. oz.	2	Sausage, beef or pork, cooked	1 link or patty	3
Scallions (green onions)	1 cup or 16 medium	0	Scallops, cooked	1/2 cup	1
Schnapps, any flavor	1 fl. oz.	2	Scone	1 triangle	5
Scotch	1 jigger	2	Screwdriver	1	4
Seafood salad, store-bought	1/2 cup	6	Seeds, caraway/poppy/sesame	1 tsp	0
Seeds, pumpkin or sunflower	1 tbsp	1	Seitan	2 slices	1
Shallots	1 cup or 6 oz.	0	Shark, cooked	1 steak	4
Sharon fruit	3 oz.	1	Shells, jumbo, dry	3	2
Sherry, dry or sweet	3 fl. oz.	2	Shrimp, cooked	1/2 cup	1
Shrimp, canned	1/2 cup	4	Sloppy joe	1	8
Smelt, cooked	1 oz.	1	Snow peas (Chinese pea pods)	1 cup	0
Soda, club	1 can or bottle	0	Soft drinks, diet, any flavor	1 can or bottle	0
Sole, cooked	1 fillet	4	Sour cream, light	3 tbsp	1
Sour cream, regular	1 tbsp	1	Soybeans, dry	1/3 cup or 2 oz. cooked or 3/4 oz. uncooked	1
Soy cheese, regular	1 slice	2	Soy flour	3 tbsp	2
Soy milk	1 cup	2	Soy sauce	1 tbsp	0
Spaghetti	1 cup cooked or 1-1/2 oz. uncooked	3	Spaghetti Bolognese	1 cup spaghetti with 1/2 cup sauce	9
Spaghetti Carbonara	1 cup	10	Spanish sauce	1/2 cup	1
Spinach, cooked or uncooked	1 cup	0	Sports drink	1 cup	1
Sprouts, alfalfa/bean	1 cup	0	Squab	1 oz. cooked
Squid, cooked	3 oz.	2	Squirrel, cooked	1 oz.	1
Steak, cooked	1 small	7	Steak, lean	1 small	5
Strawberries, fresh or frozen	1 cup	1	Strudel, any type	1 piece	8
Sugar, any type	1 tbsp	1	Sweetbreads, cooked	1 oz.	1
Sweet potatoes in syrup, canned	1 cup	4	Swordfish, cooked	1 steak	4
Syrup, regular, any type	1 tbsp.	1	Szechuan chicken,frozen	1 cup	5
T					[back]
Tabouli	1/2 cup	4	Taffy	1 oz.	3
Tahini (sesame paste)	2 tbsp.	3	Tamarinds	10	1
Tangelo	1	1	Tangerine	1	1
Tapioca	1 tsp. uncooked	0	Taquitos, frozen	2	3
Tartar sauce	1 tbsp	2	Tart shell	1 (4" diameter)	6
Tea, decaffeinated or regular, sweetened	1 cup	2	Tequila	1 jigger	2
Thai coffee or tea	1 cup	6	Tiramisu	1 piece	10
Tofu, any type	1/3 cup	2	Tomato, regular, fresh	1 cup or 1 medium	0
Tomatoes, cherry	12	0	Tomato juice	1 cup	0
Tomato paste, canned	1/4 cup	0	Tomato puree, canned	1/2 cup	0
Tortilla, any type	2 (4" diameter), 1 (6" diameter), 1/2 (10" diameter)	2	Tripe, cooked	1 oz.	1
Trout, rainbow, cooked	1 fillet	4	Tuna, canned in water, drained	1/2 cup	3
Tuna, cooked	1 steak	4	Turkey, ground, cooked	1 patty	5
Turkey, lean, ground, cooked	1 patty	4	Turnips, cooked	1 cup	0
V					.
Veal, regular, cooked	1 slice, 1 chop, 1/2 cup cubed or shredded	4	Veal, lean, cooked	1 slice, 1 chop, 1/2 cup cubed or shredded	3
Vegetable juice, mixed	1 cup	0	Vegetable oil	1 tsp	1
Vegetables, fried	1 cup	6	Vegetables, mixed, drained	1/2 cup	0
Venison, cooked	1 oz.	1	Vichyssoise	1 cup	5
Vinegar	1 tbsp.	0	Vodka	1 jigger	2
W					.
Waffle, any type	1 (7" square)	6	Waffle, any type, made from mix/frozen	1 (4" square) or 1-3/4 oz.	2
Waldorf salad	1/2 cup	6	Walnuts	14 halves	5
Water chestnuts	1 cup	1	Watercress	1 cup	0
Watermelon	2" slice or 1 cup	1	Water or mineral water	1 cup	0
Wax gourd (Chinese winter melon)	1 cup	1	Wheat germ	3 tbsp	1
Whiskey	1 jigger	2	Whiskey sour	1	3
Whitefish and pike, large, store-bought	1	2	Whiting, cooked	1 fillet	4
Wiener schnitzel	4 oz.	11	Wine, dessert, dry	2 fl. oz.	1
Wine, dessert, sweet	2 fl. oz.	2	Wine sauce	1/4 cup	3
Wontons, boiled	6	4	Wontons, fried	6	10
Y					.
Yams, cooked	1 large or 1 cup	3	Yams, sweetened, canned in syrup	1 cup	3
Yeast	1 cup	0	Yogurt, fat-free, flavored, sweetened with sugar	1 cup	3
Yogurt, frozen, fat-free, no sugar added	1 scoop or 1/2 cup	2	Yogurt, frozen, low-fat	1 scoop or 1/2 cup	0
Yogurt, plain	1 cup	4	Yogurt drink	1 cup	5
Z					[back]
Zabaglione	1/2 cup	4	Zeppole	1 (4" diameter)	5
Zucchini, breaded, frozen	6	4	Zucchini bread	1 slice	5
Zuppa di pesce	2 cups	12	Zwieback	3 (3/4 oz)	2

You will notice, that more the quantity of fats a food item contains, more is the point. Remember that you have to restrict yourself within the points for losing those extra pounds and try to consume more of fiber rich foods like fruits and vegetables, which have fewer points. Lastly, if I have somehow forgotten to include your Weight Watchers food points for your favorite item, fret not. Weight Watchers points system works on a very simple formula;

Points: Calories/50 - (Fiber x 0.2) + (Fat x 0.08)
So, now that the secret is out, you can make your own personalized weight loss program and calculate points for anything on planet earth (restricted to food items only). By following the Weight Watchers points program, you can easily make delicious Weight Watchers recipes and keep a tab on your daily intake without compromising with the quality or taste of your food. It is not only a great way of staying healthy and fit, but also a lifestyle worth embracing.

Anxiety Medication Side Effects

Anxiety can be described as an uncomfortable mental state where the mind is constantly in a restless and tensed condition for no explainable reason. It gives a lot of uneasy feelings and the person suffering from anxiety fails to enjoy life. There are no well-defined cause of anxiety. Some common anxiety symptoms are depression, chest pain, shortness of breath, heartburn, hallucination, insomnia, nightmares, etc. Along with various forms of therapy like cognitive-behavioral therapy, some medicines are also prescribed by the doctors in order to obtain some kind of relief from anxiety. Side effects are due to the chemical imbalance caused by them in the body.

Side Effects of Anxiety Medication

There are various categories of anxiety medications that are often administered for the purpose of anxiety cures. Doctors prescribe one or more of these medicines after studying the symptoms and health condition of the patient. After medication, the patient is monitored by the doctor to check anxiety medication side effects.

Benzodiazepines
This is one of the most popular antianxiety medicines because it starts showing effect very fast. As compared to other anxiety medications, benzodiazepines have fewer side effects. Drowsiness, fatigues, mental slow down and confusion are quite often observed after the intake of this class of medicines. Due to drowsiness, it should not be taken while driving or during operating any heavy machinery. These side effects get aggravated if taken with pain killers, anesthetics, muscle relaxants or alcohol. The main disadvantage of this class of medicines is that the patients tend to get dependent on them and may lead to drug abuse if not checked on time. For this reason, it should not be taken for a long time continuously. If it is required to be used for a long term, then the dosage is controlled by the physician. Use of benzodiazepines should not be stopped suddenly. This is because these medicines when stopped show up certain adverse symptoms referred to as withdrawal symptoms. Some of the common withdrawal symptoms include anxiety, headache, loss of appetite and sleep deprivation. It is not recommended for pregnant women. Therefore, it should be done under medical supervision only who will slowly lower the dose before completely stopping it.

Azapirones
This medicine is considered to be one of the most effective medications for treating anxiety. Many doctors feel that it can be a suitable alternative for benzodiazepines for those who cannot take it due to its adverse effects. It can be given to the elderly as well. It starts showing positive effects quite late, almost after two weeks of taking the medicine. The most common side effects that are seen in patients are weakness, muscle pain, nervousness, excessive sweating, abnormal sensations like numbness and tingling, blurred vision, increase in anger and aggressiveness and so on.

Antidepressants
There are different types of antidepressant medicines that are used for treating anxiety. They are: selective serotonin reuptake inhibitors (SSRIs), monoamine oxidase inhibitors (MAOIs), tricyclic antidepressant, etc. These medicines are often given to control the depression associated with anxiety disorder. They act quite slowly as compared to benzodiazepines. They are usually taken before going to bed so the immediate side effects are not quite obvious as they occur during sleep. However, the side effects that become visible after a few days of taking these medicines are as follows:

• Dizziness and headache
• Cardiac side effects like heart palpitation
• Digestive problems like diarrhea, stomach upset and constipation
• Tremors or shakiness while making movements of hands and legs
• Inability to speak properly or speech disorder
• Difficulty in breathing
• Low sexual desire
• Sedation
• Irritability
• Weight gain

Most of the side effects are temporary and usually last for a few weeks only. They may show up all over again if the dosage of the drug is increased. The patient under anxiety medication should consult the doctor as soon as he or she could identify any of the symptoms. In order to keep a check on the side effects, doctors often start the medicines with lowest dosage and increase it slowly with time.

Sea Salt Benefits

Sea salt refers to the unrefined salt that is obtained by evaporating sea water collected in man-made pools near a protected shoreline. In ancient times, it was known as bay salt or solar salt. The major difference between table salt and sea salt is in their mineral composition. Table salt, that is refined by industrial processes, is stripped of most of the minerals that are present in it when it is extracted from natural sources. Due to this reason, table salt is 99.9% sodium chloride as compared to sea salt, which contains only 98% of the compound. The remaining 2% is made of around 80 important minerals like iron, sulfur, and magnesium. It is due to this reason that sea salt tastes a little different from table salt and also has a higher number of benefits as compared to its more refined counterpart.

Health Benefits of Sea Salt

• One of the various health benefits of sea salt is clearing of sinus cavities. It is a strong natural antihistamine. After drinking a glass or two of water, put a little bit of sea salt on the tongue. This provides relief from asthma. It is also useful in clearing lungs of mucus plugs and phlegm.
• It benefits the circulatory system by regulating irregular heartbeats and high blood pressure. If taken in moderate amounts, it has been found to be effective in reducing the incidence of heart diseases and heart attacks.
• The minerals in it are known to be good for skin. Sea salt baths are a popular treatment to cure infections like psoriasis. Dead Sea salt has been found to be specially useful for this infection. Of the many advantages of Dead Sea bath salt is that it cures the symptoms of tendonitis and osteoarthritis.
• Sea salt helps in extracting acidity from the cells of the body, specially from those in the brain. It also helps the kidneys to remove excess acidity from the body and excrete it through urine. It is alkalizing to the body. It helps reduce the risks for certain life-threatening diseases.
• It is also used in the cosmetic industry, mainly a natural exfoliant or scrub. Its high mineral content also finds it a place in the manufacture of skin care products and foundations. The crystals may also be used to make antiperspirants and deodorants.
• It helps maintain proper balance of electrolytes in the body. This strengthens the immune system and increases energy levels in the body. This is specially helpful for athletes.
• It improves transmission of information between nerve cells. It is important for proper functioning of the nerves and helps them in processing information received by brain.
• The various minerals present in it give it a certain flavor that is valued by many chefs. It is often used in French and Thai cuisines. Chefs use it as a crust for baked potatoes.
• If you naturally have wavy hair, sea salt spray would help enhance the beauty of your face by changing your look completely. Enjoy carefree, loose waves with the spray. You can use homemade spray, it is easy to make.
• Sea salt helps regulate sleep. It is a natural hypnotic that acts as a soporific. Drinking a pinch of salt added to warm water before going off to sleep can induce deep sleep.
• As it is a powerful antihistamine, unrefined sea salt prevents muscle cramps. It also helps in improving muscle tone and strength.
• One of its many advantages is that it regulates blood sugar level in the body. Hence, it is specially useful for diabetics.
• Its benefits also include better absorption of food in the body by the intestinal tracts.

It is true that the benefits of sea salt are numerous. This often leads people to sprinkle it generously in their food, causing excess sodium load on the body. This may harm the body instead of benefiting it. In case sea salt is included in the diet, it should not substitute more than half the table salt intake. An important element 'iodine' is added to table salt which ensures proper functioning of the thyroid gland. Sea salt does not provide the required amount of iodine to your body. Folic acid is also present in some brands of table salt as it eliminates the possibility of birth defects in the newborn. Whatever may be the type of salt in your diet, the total sodium consumption should be kept below 2,400 milligrams per day.

ADHD Medications List

ADHD, or attention deficit hyperactivity disorder, is also referred to as ADD, attention deficit disorder, and comes about due to hereditary reasons, or chemical imbalances in the brain, or can even be the result of traumatic injuries to the head. These behavioral problems come forth in different ways, where children and adults alike show symptoms that are ADHD oriented.

They're fidgety, moody, tend to be restless and can't concentrate on one thing at a time, often being impulsive and forgetful in nature. It is important to notice these problems earlier, to avoid it from getting out of hand, and escalating into something more damaging like ruining family ties and relationships, crippling self esteems and resorting to addictions.

ADHD Medication for Patients

The one non-stimulant medication that has been looked over by the FDA, as appropriate for teens, toddlers and adults, is 'Strattera'. These can immensely help ADHD patients. Those who aren't supposed to use these drugs are those that suffer from high blood pressure, thyroid problems, a history of drug abuse, glaucoma, or any kind of heart disease. It is imperative to get a full examination done on the patient, before deciding whether he / she is suitable to handle the ADHD medication. Also remember that the following can be used for children as well.

• Vyvanse
• Dexedrine
• Ritalin
• Focalin
• Concerta
• Adderall

Be on the look out for possible side effects like increase in anxiety, insomnia, feeling irritable and loss of appetite.

Medication Doses for Children / Adults

Consult your doctor on the appropriate dosage, and do not attempt to do so on your own. You'll find here the different dosages that are available in capsule form, and one that comes as a wearable patch.

Vyvanse
This stimulant is long-lasting, and has active ingredients like lisdexamfetamine dimesylate, and comes in doses of 20mg, 30mg, 40mg, 50mg and 60mg capsules.

Ritalin LA
Contains the ingredient methylphenidate, and comes in doses of 10mg, 20mg, 30mg and 40mg capsules. It can be either eaten along with foods in crushed form, or swallowed whole.

Focalin XR
The active ingredient present in these capsules is, dexmethylphenidate hydrochloride, and it comes in doses of 5mg, 10mg, 15mg and 20mg capsules.

Concerta
This is recommended only for those who are over the age of 6. These come in doses of 18mg, 36mg and 72mg capsules.

Adderall XR
Also used for those who are aged 6 and above; this can be used in its normal form of 'Adderall', for those who are aged between the ages of 3-5. The active ingredients in the XR version are amphetamine and dextroamphetamine. These come in doses of 10mg, 15mg, 20mg, 25mg and 30mg capsules. These can be ingested in the same manner as Ritalin LA. Another extra medication suggestion is 'Daytrana', which is a patch, in Ritalin format, that comes in doses of 10mg, 15mg, 20mg and 30mg, and is placed on the hip portion. It is effective for a period of 9 hrs, where one can use it during a time when you think he / she needs it the most.

For ADHD anxiety medication help, you can try antidepressants that are prescribed by doctors, like SSRI, (serotonin reuptake inhibitor) or SNRI, (serotonin-norepinephrine reuptake inhibitor). Medications that have these ingredients in them are, Paxil, Zoloft and Prozac.

Stimulants that Act for a Short While

These stimulants unlike the previous ones mentioned in the medications list are those that act for a short period of time.

• Methylin ER
• Ritalin SR
• Metadate ER
• Dexedrine
• Dextrostat
• Methylin (tablet / oral solution)
• Adderall

With proper ADHD treatment, you can help your child or loved one, benefit in many ways to help calm them, and keep them functioning in a peaceful way without the disorder taking over their mind and emotions. Be sure to consult your doctor on dosage and usage depending on how your body reacts to it. Stay safe.

Antianxiety Medication Side Effects

Anxiety is a mental condition when a person experiences uneasiness, distress and a concern or worry about something. It can also be defined as a state of apprehension or fear of something. Anxiety is a symptom of nearly all psychological and personality disorders and phobias. Anxiety is a common feeling and most of the people experience it at different times of their life. Although anxiety is involuntary, excess of it can lead to disruption of normal life. Hence, people rely on medications to overcome anxiety symptoms.

Antianxiety Medications
As the name suggests, antianxiety medications are used to relieve a person of anxiety symptoms. As mentioned above, anxiety can disrupt the normal functioning of life, and hence, many people opt for medications to reduce anxiety symptoms quickly. These medications help in temporarily relieving of the anxiety symptoms but they do not help in uprooting the underlying cause of anxiety.

Side Effects
Benzodiazepine is the most popular and commonly used antianxiety drug. It is used as a sedative, as a muscle relaxant or for hypnotic effect. This is a very strong drug which can make people fall asleep or uncoordinated even on a lower dosage. One of the most important side effect is addiction to the drug itself. As the person gets temporary relief from anxiety on taking these drugs, there is a high risk of the person being dependent on them. This is known as psychological addiction. Following are the other side effects:

• Drowsiness
• Confusion
• Disorientation
• Dizziness
• Impaired thinking
• Slow reflex actions
• Stomach upset
• Nausea
• Weakness
• Crying
• Delirium

Sometimes the overdose of these drugs can make a person look and behave like a drunkard. On the other hand, one may even find a hangover like symptoms after taking these medications. There are also a few paradoxical reactions associated with antianxiety drugs. They include:

• Depression
• Aggression
• Hallucination
• Mania
• Euphoria
• Claustrophobia

Sometimes, one may also see adverse effects on the body or the functions of the body. One should also remember that overdose of any of antianxiety drugs can be fatal. The following are the other severe side effects

• Memory loss
• High blood pressure / Low blood pressure
• Changes in heart rate
• Skin rash
• Anterograde amnesia
• Seizures
• Blurred vision
• Slurred speech
• Coma

Antianxiety Medication Safety
It is recommended to have these drugs only in small doses and only on consulting the doctor. They should also be used only in combination of other therapies to cure anxiety. Antianxiety drugs are meant to reduce the symptoms as soon as possible. One should remember that these drugs do NOT cure the cause of anxiety. It is also advisable to take these medications only under the supervision of a doctor and not on your own. Similarly, continuation and discontinuation of these medications should also be based on the doctor's advice, as sometimes one may also experience withdrawal symptoms like increased anxiety, confusion, insomnia, etc., associated with the specified drug. People below 18 years of age, above 60 years of age, pregnant women, alcoholics, etc., are at high risk of suffering from antianxiety medication side effects, and hence are advised against having them.

As you have seen, the numerous negative consequences, it is advisable to think twice before you take a decision of having this quickest way of overcoming anxiety! This write-up is meant only to provide information.

Effects of Too Much Protein in Your Diet

To understand how too much of protein in a diet is harmful, we have to first understand how it plays a key role in helping our systems function. Protein helps in building muscle, and aiding the immune system while regulating blood circulation. If the body doesn't get its sufficient dose of good fats and carbohydrates, it leans on protein to fulfill the role instead, of supplying fuel. Therefore striking a balance between various nutrients is crucial.

Even hair and nails are made up of protein, where it sustains the bones, skin and cartilage as well. There's only a limited amount of protein that the body requires. It does need a lot of this nutrient for certain functions, but going overboard by eating a lot of protein-rich foods, can have a negative impact on the body. That is why it is important to eat it in moderation.

There are three kinds of this problem that occur; transient (temporary case), persistent (a recurring ailment), and orthostatic (happens when one sits / stands / lies down). The first kind, transient and the last, orthostatic - doesn't require treatment in most cases, with possibly no long-term side effects. Those who have persistent proteinuria on the other hand, may eventually suffer from kidney ailments that will need immediate treatment.. Here we discuss the effects of excess protein in a diet, and how to balance portion intake.

Effects of Excess Protein in One's Diet

When there is too much protein in a person's diet, side effects subsequently occur, altering your overall bodily system. When there is a presence of protein in the body that is way too much for it to handle, it shows up on tests after one has a checkup done, or is experienced through its effect on the body.

Once the damage starts due to excess protein, symptoms arise that one will notice over a period of time. Our bodies send us certain signals that we mustn't ignore, especially if they are persistent. Medical experts say that the symptoms do not occur immediately in a person suffering from proteinuria, where if left unattended and overlooked, it can eventually be experienced. Thus going for regular checkups to keep an eye on one's health, is wise.

• If one has liver / kidney disease, high protein traces are likely to pose as a problem. The rise of acids in the urine's pH level, is caused by the kidney's inability to regulate acid-base levels.
• Can increase the risk of colon cancer.
• Increases one's chances of having a cardiovascular disease.
• Too much protein in the system eats away at calcium from the bones, since this mineral is required for digestion. So if you haven't had enough calcium intake, the body takes it from the bones as a substitute. This in turn makes bones brittle.
• Acts as an irritant towards allergies, making them worse.
• Formation of kidney stones
• Increases the risk of getting diabetes (high levels of ketones).
• Can lead to gout.
• Excessive perspiration takes place. This is because the more protein one eats, the more likely it is for he / she to lose a lot of water from the body. Due to this, it is advisable to drink a lot of water to make up for what the body has lost through urine and sweat.
• Cataracts
• Arteriosclerosis
• Excessive urea in the kidneys will tend to cause a lot of lower back pain. This is because protein has amino acids in them, and when the body breaks it down, it converts it from ammonia to urea, causing one's lower back to hurt.
• Constipation
• Headaches
• Feelings of malaise
• Hypertension
• Nausea, since the body uses the excess protein for energy, due to a lack of either carbohydrates / fats.
• Acid amounts in blood increase.
• Extreme discomfort
• Fatigue
• Dizziness

Protein Rich Foods to Eat in Moderation

Balancing food portions is something one should always keep in mind about, like a constant mantra, while eating protein rich meals. Ask a dietician to chalk out a diet plan with the right amount of protein, that is safe for your body to consume:

• Ham
• Fish
• Legumes
• Turkey
• Soya milk
• Chicken
• Pork
• Tofu
• Lamb
• Beans
• Eggs
• Cheese
• Beef
• Dairy products (low or full)
• Protein shakes
• Veal
Nuts and Seeds (watermelon, almonds, peanuts, squash, and pumpkin) Fruits and vegetables
• Whole grains

How Much Protein to Take

The ideal amount of protein that the body needs to absorb in a day is, 10 gm/day for babies, 52 gm/day for teen boys, 46 gm/day for teen girls, 56 gm/day for grown men, and 46 gm/day for grown women. Lactating women need to have 71 gm of protein a day, because of deficiency and baby-development requirements.

Accordingly spread out your protein intake over the course of a number of days, as opposed to eating it all at once within a single day. Too much of protein can prove to be quite harmful as you now know. A monitored diet combined with light to moderate exercise, will help you keep off the extra protein. Have a healthy tomorrow.

Throwing Up Blood After Drinking

One of the scariest things that can happen to a person is finding blood in his phlegm or vomit after a night of heavy drinking. The best thing is not to waste time but approach a doctor. For someone who has a habit of regular drinking, this is a clear indicator that you have consumed too much alcohol, and that you need to curb this habit. There are various reasons for regurgitating blood after drinking.

Causes

Rupture in the Gastrointestinal Tract: The upper gastrointestinal tract consists of the mouth, the pharynx, the esophagus, the small intestine and the stomach. This condition stems from a rupture at some point in the gastrointestinal tract. Any one of the organs there can be damaged and be causing the bleeding as a result. Throwing up blood due to an upper gastrointestinal rupture is a condition known as hematemesis. This condition could also indicate that there is a stomach ulcer and this needs to be diagnosed and treated immediately.

Drugs and Medications: There are also some drugs and medications which act as irritants to the pancreas and the stomach, and as a result, a person ends up throwing up blood. It is well-known in medical circles that medicines like aspirin, ibuprofen and naproxen are some of the compounds that can cause irritation in the stomach.

Cirrhosis: Cirrhosis is the common liver disease that results in a person throwing up blood. Another possible cause is a potential liver disease. This disease can also stem from excessive consumption, and vomiting blood is a symptom that the condition has reached an advanced stage. People with the habit of consuming alcohol are quite prone to this liver disease.

Ulcer: An ulcer is a breakdown of tissues, that hinders the activities of that portion of the body to perform its functions. If the lining of the stomach stops working correctly or the lining breaks down, it results in an ulcer. Drinking too much alcohol results in the breakdown of the stomach lining and can make you vomit blood.

Gastritis: It has been found in various researches that gastritis can also be a potential reason for discharge of blood in vomit. Gastritis is the inflammation of the lining of the stomach.

Excessive Drinking: Vomiting of blood usually occurs when someone has consumed excessive alcohol.The acids contained in these alcohols are corrosive in nature and can cause irritation in the gastrointestinal tract. The bleeding can occur either due to excessive coughing or throwing up.

Symptoms

If you find spots of blood in vomit or after coughing, you should take it seriously. Here are some symptoms associated with puking out blood:

• Heartburn
• Pain while passing stool
• Unusual bowel movements
• Intense stomach pain
• Terrible bouts of acidity
• Nausea and abdominal cramps

In this scenario, the individual can make a comparatively faster recovery by staying off alcohol abuse for a while and by consuming a clean liquid diet for the next few days. It is advisable to abstain from tea, coffee and aerated drinks. Chewing the food properly is also important.

Diagnosis and Treatment

Rush to a doctor and tell him all the details about the occurrence. Ignoring this can cause many severe complications in the future, and the risk of the condition should be enough to convince the person to take curative measures with immediate effect. Delaying the diagnosis and treatment is not recommended under any circumstances.

The first thing the doctor would do is, stop the bleeding and then try and ascertain the exact cause for it. The doctor would ask you some questions like;

• Have you ever vomited blood before?
• Are you under any other medical condition?
• Do you take other medicines?
• What was the color of the blood?
• How much blood did you puke?
• How often do you drink and smoke?

The doctor will then administer suitable medicines and proceed to treat the condition as he may see fit. If there are any medications that are causing this condition, he may immediately stop their dosage. At the same time, he will also administer a special diet that will suit the seriousness of the condition. You may also go through medical tests, such as blood or urine test, to ascertain the real cause of puking out blood.

To make a full recovery, one must follow all the instructions of the doctor and stay away from the booze at all costs. If this is a problem that is occurring repeatedly and regularly, maybe the individual needs more than just a doctor's diagnosis and treatment. Spreading awareness about the seriousness of this side effect of drinking should be a prime concern. Alcoholism is a very dangerous social evil and there is no escaping from its harmful effects. Vomiting blood after consuming alcohol is a clear sign from your body to control the amount of alcohol that is allowed to enter your system.

Duodenal Ulcer Treatment

Peptic ulcer disease is an umbrella term that represents open sores in the mucosa lining of the gastrointestinal tract, basically the esophagus, stomach and duodenum. The term duodenal ulcer suggests that ulcer is present in the upper portion of the small intestine. For deciding appropriate duodenal ulcer treatment, the doctor performs a thorough medical examination of the existing condition and manifested symptoms. According to suspected causes, medication and/or surgery is indicated for treating duodenal ulcer.

Treating Duodenal Ulcer

According to medical researches, majority of the peptic ulcer cases begin in the duodenum part. Similar to other types of ulcers, the leading causes for ulceration in the duodenum are infection by Helicobacter pylori (responsible for 70 - 90 cases) and medication side effects. It is still believed that having too much of spicy foods and acidic foods causes duodenal ulcers, which is not true. Of course, the condition is exacerbated with poor diet, spicy foods, smoking, alcohol consumption and other triggers.

Since the affected duodenum is frequently exposed to stomach acids, symptoms of duodenal ulcer can be debilitating. In contrary to stomach ulcer symptoms, they are prominent before meals when stomach acids are passed to the upper portion of the small intestine, and subside gradually after having food. In case of delayed treatment, the complications for perforated ulcer and bleeding ulcer are high. Thus, medical attention at the earliest possible date is a necessity for good duodenal ulcer prognosis.

Treatment for Stable Duodenal Ulcer
When diagnosed in the early stages, stable duodenal ulcers are treated with medications. In case of ulcer caused by H. Pylori infection, eradication with combined antibacterial therapy is a must. Usually, the patient needs to take prescription antibiotics for 7 days. Whereas for ulcers triggered by medication usage, discontinuation of the medicine is an unavoidable approach. If it is not feasible, one can ask for alternative medications to avoid worsening of duodenal ulcer symptoms. For such a case, treatment may involve taking proton pump inhibitors (PPI) or other acid suppression therapy for a specific period.

Natural Treatment of Duodenal Ulcer
Coming to natural duodenal ulcer treatment, it is applicable for stable ulcers. The main objectives are lowering acidic juices secreted by the stomach, fighting infection (if any) and healing existing inflammatory condition. Some of the effectual herbs that are anti-inflammatory in action include slippery elm, goldenseal root and licorice. Of these, goldenseal root contains both anti-inflammatory and antimicrobial active ingredients. In order to achieve maximum benefits from natural remedies, one should strictly follow the intake dosage and treatment period suggested by the herbalist.

Treatment for Bleeding Duodenal Ulcer
The risks for bleeding ulcer are old age, medical history of ulcer, H. pylori infection, use of non-steroidal anti-inflammatory drug (NSAID) and prolonged smoking. Patients having any of these risk factors are suggested to undergo esophagogastroduodenoscopy (EGD) to diagnose a bleeding ulcer. After confirmation, endoscopic hemostatic therapy (EHT) is proceeded for bleeding duodenal ulcer treatment. Under this endoscopic therapy, the patient may be given epinephrine injection or thermal coagulation, or both.

Treatment for Perforated Duodenal Ulcer
About 10 - 20 percent of duodenal ulcers are diagnosed as perforated cases, which affect the wall of the duodenum. A medical emergency, perforated ulcer causes severe pain, and often results in acute peritonitis. Thus, timely treatment for duodenal ulcer is imperative to avoid severe life-threatening medical complications. Surgical procedure is the only option regarding perforated duodenal ulcer treatment. This ulcer management with surgery is also done for recurrent bleeding, failed endoscopic therapy, and for patients who are non-responsive to medication treatment.

In addition to therapeutic treatment, correct duodenal ulcer diet planning, keeping body hydrated at all times and managing stress are suggested for prompt recovery. Less water intake is associated with reduced secretion of mucus, which is responsible for protecting the mucosa lining. It is also found that prolonged stress enhances elevated production of stomach acids. To avoid this, adopt healthy lifestyle habits and manage stress properly.

Healthy Diet for Great Abs

Abs or abdominal muscles were previously most flaunted in beach wear and by models on the ramp. However today, casual apparel and party wear also offer the individual ample of opportunity to show off a great-looking body. Along with this, many abdominal exercises are also being designed to focus improving the strength and tone of the ab muscles. The six pack and eight pack look is appealing; but not beyond the importance of developing these muscles, which otherwise weaken with age. They need to be specifically exercised within a program that also includes a healthy diet for great abs. A good ab diet and nutrition are essential key components that determine the success of the program. Ab training, without the required nutrition is incomplete.

It is important to understand the ab muscle structure and importance prior to adopting an exercise or diet regime. The spine provides the framework to a whole system of abdominal and back muscles. The main function of this muscular network is to maintain body posture via the abdominal, paraspinal and iliopsoas muscles. These are also core muscles that are used everyday. However, developing abs takes more than crunch exercises, weights, and stretching. It involves identifying a healthy diet to complement the exercise program. Fit abs not only reduce the severity of back pain, but also help to avoid back surgery at times. Today, developing great-looking abs is not only restricted to young people.

Eating Healthy for Great Abs

Healthy eating habits for great-looking abs involve one basic rule: smaller and frequent meals throughout the day. The meals should be rich in protein, fiber, carbohydrates and fat. It is very important to follow the instructions of the dietitian and ensure that the calories are cycled. This is to facilitate metabolism to get used to changes in caloric level and adjust accordingly. Oats, eggs, rice, grits, brown rice, baked potato, green beans, broccoli, raw/boiled or par boiled vegetables of your choice, chicken, turkey and lean fish could be ideally incorporated within the diet. There are a number of lean mass complex powders that are also available online, as well as offline. A healthy diet comprises:

• Cyclic multiple vitamin and mineral formulas within synthetic supplements and the meal ingredients.
• Essential fatty acids from oils
• Meal replacement via protein powder, in the case of vegetarians, who do not even eat eggs.
• Protein shakes and bars that can be made at home or accessed from dedicated outlets.
• Creatine and glutamine nutritional supplements, instead of anabolic steroids.
• Natural testosterone boosters, optional and only if the budget permits.

Healthy and great-looking abs are just a meal and stretch away! The meal components that are put together to address the needs of this muscle mass are also picked to increase muscular strength, glycogen levels and improve the immune system. You can help the dietitian to pick the meal components to increase nitrogen synthesis and speed up the process. There are a number of synthetic ab building supplements that can also be considered to burn fat. A good physique is the result of a carefully planned ab diet and workout regime. The daily calorie requirement for good-looking abs should be maintained between 2000 and 2500 calories per 80 to 100lbs of body weight. The ab diet should essentially include all nutrients in different combinations.

Low Potassium Foods List

Hyperkalemia is a severe condition where a person's blood potassium level is more than 7.0 millimoles per liter (mmol/L). This can be dangerous or even deadly, if not treated immediately. In most cases, inability of the kidneys to filter out excess potassium from the body or an increased production of the mineral in the body, causes hyperkalemia. A diet that is low in potassium is important to manage this condition, especially when the underlying cause is a kidney disease.

Foods Low in Potassium
Almost all foods contain some amount of potassium. A diet to manage hyperkalemia, must include foods that are low in potassium. However, it is more important to monitor the serving size of what you are eating. Eating a large amount of a food that is low in potassium, may actually contribute more potassium than a small serving of a food that is rich in the mineral. So, paying attention to the portion size is the key.

Foods that offer less than 100 mg of potassium per serving, are categorized into low potassium foods. Some common examples of such foods are as follows:

* To print any list, click anywhere on the table containing it.

Low Potassium Fruits

Fruits	Serving size	K (mg)
Pear nectar, canned	1 ounce (28 g)	3.6
Cranberry sauce, sweetened	1 ounce (28 g)	7.3
Peach nectar, canned	1 ounce (28 g)	11.2
Pears, canned, water pack	1 ounce (28 g)	14.8
Applesauce, canned, unsweetened	1 ounce (28 g)	20.7
Blueberries, raw	1 ounce (28 g)	21.6
Cranberry juice, canned, unsweetened	1 ounce (28 g)	21.6
Cranberries, raw	1 ounce (28 g)	23.8
Apples, raw, peeled	1 ounce (28 g)	25.2
Peaches, canned, water pack	1 ounce (28 g)	27.7
Apple juice, canned, unsweetened	1 ounce (28 g)	28.3
Grape juice, canned, unsweetened	1 ounce (28 g)	29.1
Pineapple, raw	1 ounce (28 g)	30.5
Watermelon, raw	1 ounce (28 g)	31.4
Pineapple juice, canned, unsweetened	1 ounce (28 g)	36.4
Grapefruit, raw, pink and red	1 ounce (28 g)	37.8
Lemon, raw, peeled	1 ounce (28 g)	38.6
Raspberries, raw	1 ounce (28 g)	42.3
Strawberries, raw	1 ounce (28 g)	42.8
Plums, raw	1 ounce (28 g)	44.0
Blackberries, raw	1 ounce (28 g)	45.4
Tangerines, raw	1 ounce (28 g)	46.5
Grapes, raw	1 ounce (28 g)	53.5
Sweet cherries, raw	1 ounce (28 g)	62.2
K = Potassium

Low Potassium Vegetables

Vegetables	Serving size	K (mg)
Alfalfa sprouts, raw	1 ounce (28 g)	22.1
Leeks, cooked, boiled	1 ounce (28 g)	24.4
Collards, cooked, boiled	1 ounce (28 g)	32.5
Eggplant, cooked, boiled	1 ounce (28 g)	34.4
Cucumber, raw, peeled	1 ounce (28 g)	38.1
Iceberg lettuce, raw	1 ounce (28 g)	39.5
Cauliflower, cooked, boiled	1 ounce (28 g)	39.8
Green beans, cooked, boiled	1 ounce (28 g)	40.9
Onions, raw	1 ounce (28 g)	40.9
Peppers, green, raw	1 ounce (28 g)	49.0
Turnips, cooked, boiled	1 ounce (28 g)	53.5
Cabbage, cooked, boiled	1 ounce (28 g)	54.9
Carrots, cooked, boiled	1 ounce (28 g)	65.8
Corn, yellow, frozen, boiled	1 ounce (28 g)	65.2
Zucchini, cooked, boiled	1 ounce (28 g)	70.8
Celery, raw	1 ounce (28 g)	72.8
Radishes, cooked, boiled	1 ounce (28 g)	79.8
Mushrooms, cooked, boiled	1 ounce (28 g)	99.7
K = Potassium

Other Low Potassium Foods

Foods	Serving size	K (mg)
Bacon, cooked	1 ounce (28 g)	100
Lean beef, cooked	1 ounce (28 g)	100
Cottage Cheese	1/4 cup	100
Chicken, cooked	1 ounce (28 g)	100
Egg	1	100
Tuna	cup	100
Ham, cooked	1 ounce (28 g)	100
Sausage, cooked	1 ounce (28 g)	100
Turkey, cooked	1 ounce (28 g)	100
Bread	1 ounce (28 g)	35
Bun	1 ounce (28 g)	35
Cereal, cooked	cup	35
Pasta	cup	35
Rice	1/3 cup	35
Coffee	1 cup	80-100
Tea	1 cup	80-100
K = Potassium

Note: Meat, fish and poultry products are generally high potassium foods. So, their consumption in a low potassium diet is allowed but only in limited amounts. Given that, it is advised to limit the consumption of these food types to the serving size mentioned in the list above. Also, avoid salted, spiced, smoked, canned and pickled meat.

Easy Low Potassium Recipes
People with hyperkalemia are advised to limit their daily potassium intake to approximately 2000 mg. Here are some recipes whose potassium content is below this figure.

Grapple Salad
This recipe is as quick as it sounds.

Ingredients:
Apple slices, with skin - cup
Grapes, red, seedless - cup
Mrs. Dash Garlic and Herb Blend - 1 tsp.

Direction:
Mix the fruits, sprinkle the Garlic and Herb Blend, and serve.

Lettuce and Cucumber Salad
A healthy, low potassium salad recipe.

Ingredients:
Cucumber, peeled, chopped -
Onion, small, chopped - 2
Iceberg lettuce, chopped - 4 cups
Lemon juice - 2 tsp.
Vinegar - 1 tsp.
Chili powder - tsp.
Salt and pepper to taste

Direction:
Mix the vegetables in a dish. Add vinegar, salt, pepper, chili powder, lemon juice, and mix again before serving.

Strawberry Sandwich
A delicious low potassium sandwich you can make in no time.

Ingredients:
Cream cheese, low fat - 3 tbsp.
Strawberries, sliced - 1 cup
Pita bread, whole wheat - 1 slice
Fresh mint - 1 twig

Direction:
Mash cup of strawberries, and mix them well with cream cheese. Now, cut the pita bread into half. Open the pockets, and evenly fill each half with the mixture. Stuff the remaining berries into the pockets. Warm a pan, and spray it with a nonstick spray. Grill both side of the stuffed breads until golden. Garnish the sandwiches with mint while serving.

The severity of hyperkalemia may vary from person to person. So, it is best to seek a certified nutritionist's advice regarding the serving size of foods you should eat to manage the condition better. Hyperkalemia is a serious medical condition, and given its mild symptoms, it may be difficult to diagnose. Its main symptoms include abnormal pulse, muscle fatigue, nausea, paralysis, and weakness. If you have any of these symptoms, then seek medical help immediately.

Disclaimer: The information provided in this article is solely for educating the reader. It is not intended to be a substitute for the advice of a certified nutritionist.

Foods for Six Pack Abs

Many people all over the world today crave to have the perfect body which includes a flat abdomen and six pack abs. If you too wish to build muscles and abs, you need to undertake weight training and strengthening exercise programs. Along with the exercise, following a proper diet is also essential, as it is meaningless to follow exercise routines without preventing the fat build up in the body. Following a diet not only helps in weight loss, but, also helps in building muscles.

Guidelines to Follow Six Pack Abs Diet

Although you must have often heard about the 'super foods' for muscle building, there are no such 'super foods'. In fact, these are ordinary foods which are easily available in the market. You should make the right combination of food and include only healthy foods in your diet. Following are some guidelines you need to follow when planning your diet:

• Your muscle building diet should consist of high protein foods as proteins help in tissue and muscle building.
• Secondly, you should have healthy or complex carbohydrates for gaining energy, and cut down on refined carbohydrates.
• You should eat more of fiber as they help in detoxification of the body. At the same time, fibers are low in calories and hence, can help in filling the stomach quickly.
• It is also essential to drink an adequate amount of water to prevent dehydration.
• Include foods that burn fat like whey protein, cottage cheese, lean proteins, milk, etc. in your daily diet.
• You should avoid eating foods high in fats and cholesterol as they lead to weight and fat gain.
• You should exclude all the unhealthy foods like fried foods, salty and greasy foods, sweets, fast food, preserved food, junk food, high sodium containing food; alcohol, etc.
• Make sure that the food is baked, broiled or boiled; rather than fried and marinated. You should also avoid eating any preserved foods and sauces as they have high contents of sodium which is unhealthy.
• You should have smaller meals at regular intervals throughout the day, rather than going for 2 large meals a day.

Following this diet plan is simple as you just need to eat right and eat in limited amounts. One of the most important things to remember about the muscle building diet plan is that you need not have to starve.

Best Foods to Eat for Six Pack Abs

• Lean meats, lean poultry, egg (whites), fish, seafood
• Fresh fruits and vegetables, green leafy vegetables, lentils
• Skim milk, cottage cheese, yogurt, low-fat dairy, peanut butter
• Oatmeal, nuts (almonds, walnuts)
• Brown rice, whole grain products
• Extra virgin olive oil, fish oil, garlic
• Green tea, herbal tea

You should plan your meals including the above mentioned foods. Fish, lean meats, nuts, whole grain foods and oatmeal are the top 5 foods for six pack abs. Now, following is a list of foods that are to be avoided in this diet:

• White bread, pasta, potatoes
• Sweets, candy, cakes, desserts
• Fried foods, fries, chips
• Fructose corn syrup, hydrogenated oils
• Alcohol, foods with trans fatty acids

If you crave carbs, opt for healthy options and consume them only in moderation. It is recommended to consult the doctor or a dietician before subscribing to any diet plan. Lastly, you should remember that a combination of diet and exercise together will help in having the perfect six pack abs. Hence, you should concentrate on both with equal importance. Take care!

What to Eat When You Have an Ulcer

Suffering from stomach ulcers or gastritis can be quite distressing with all the pain, discomfort and food restrictions. An ulcer, also referred to as peptic ulcer, is a sore that is formed in the gastrointestinal tract due to a bacterial infection. The main culprit behind it is the Helicobacter pylori bacteria, which attack the inner lining of the digestive tract and cause damage. This leads to the eruption of sores, or ulcers, in the digestive tract lining. Certain medications are also known to cause ulcers, since they erode the lining of the gastrointestinal tract. Some doctors believe that stress also is a culprit in aggravating this condition. The food we eat is also responsible for aggravating or reducing the symptoms. Hence a stomach ulcer diet is designed for this condition and includes foods that are ulcer friendly and help in reducing the severity of the ulcers.

Foods to Eat When You Have a Stomach Ulcer

Generally, doctors advice the patient to follow certain diet restrictions to minimize the pain and discomfort caused due to this distressing disorder. Here is a list of what you can eat when you have a stomach ulcer.

• Bagels
• Barley
• Cereals
• Crackers
• Dinner rolls
• English muffins
• French toast
• Low fat pancakes
• Bran flakes
• Oatmeal
• Noodles
• Pasta
• Pita breads
• Waffles
• Whole wheat bread
• Cabbage
• Cabbage juice
• Potatoes, mashed or baked
• Celery
• Kale
• Salad greens
• Apples
• Bananas
• Berries
• Cranberries
• Grapes
• Kiwi
• Melons
• Peaches
• Pears
• Plums
• Wood apples
• Milk
• Legumes
• Beans
• Soy products
• Tofu
• Lean meat
• Poultry
• Seafood

Foods to Avoid When You Have a Stomach Ulcer

Being aware of the foods to avoid with ulcers is an added advantage. Not including them will be helpful as these foods can worsen the condition.

• Chocolate and other cocoa products
• Citrus fruits like lemons, oranges, grapefruit
• Tomatoes
• Onions
• Condiments like nutmeg, cinnamon, mustard, cloves etc.
• Garlic, ginger and other spices
• Pickled vegetables
• Junk foods like potato chips, fries and other fried foods
• Peppermint
• Foods that induce bloating and gas like Brussels sprouts, bell peppers, sauerkraut, cauliflower, broccoli etc.

Some Important Pointers Regarding Ulcers

Ulcers can be quite a painful affair, so proper precautions must be exercised so as not to aggravate them. Here are some things that you need to follow if you also have an ulcer complaint.

• Eat small, regular meals instead of having larger meals. Smaller meals can be easily digested, without putting too much strain on the stomach.
• Foods containing flavonoids and probiotics like green teas, yogurt etc have a soothing effect on the ulcer pain. Drinking a glass of cold milk will relieve the burning sensation in the stomach and also reduce heartburn.
• Avoid oily as well as spicy foods, as these may flare up the ulcer, causing more pain and discomfort. Foods containing chilies, chili powder, black and red pepper, etc tend to irritate the inner lining of the stomach and aggravate the condition.
• Caffeine, alcohol and carbonated drinks are also a strict no-no if you are having a stomach ulcer. These drinks increase the acidity levels in the stomach and also intensity of pain.
• Nicotine can also exacerbate the ulcer and even cause bleeding. So smoking should be completely stopped to avoid this complication.
• Modifying the lifestyle accordingly will prove to be helpful in treating this condition successfully and also prevent the recurrence of ulcers and other digestive system related problems.

These food restrictions will help reduce the intensity of the ulcer and bring down the pain. Apart from food, appropriate medications and routine checkup with a health care provider can provide relief from this health disorder without any serious complications. Take care!