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Food items are allotted a points value and members use a points "calculator" and recipes provided by the program.
Members are further encouraged to go to counseling sessions in their area for advice and ideas and to help with the changes in lifestyle that are part of any diet program. Online help is also provided, together with online menus, calculators and recipes.
Additionally, Weight Watchers make their own assortment of meals which can be bought through a variety of larger grocery chains.
The points value assigned to foods is based upon the size of the portion, the quantity of fat, the number of calories and the amount of fiber in each serving. Generall speaking, high fat foods have a high points value and high fiber foods have a low points value. The daily allowance for members is then dependent upon things like body weight and the desired weight loss.
The points formula is as follows:

Where: p = Points | c = Calories | f = Fat Grams | r = Dietary fiber Grams
(Note: in the term (minr, 4) a maximum of 4 grams of fiber is used in the calculation. This means that, if the actual figure is less than 4 this is used, however, when the figure is larger than 4 then 4 is used.
Here are a few examples of the points given to specific foods:
| Food |
Calories |
Fat (g) |
Carbohydrates |
Fiber |
Points |
| Corn on the cob | 140 | 2 | 34 | 2 | 3 | Quarter Pounder with cheese | 430 | 30 | 38 | 2 | 13 | | Big Mac | 590 | 34 | 47 | 3 | 14 | Low-fat brownie sundae | 326 | 3.2 | 72 | 4.6 | 6 |
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