My Experience with WeightWatchers Old Food Based Exchange Plan VS. The WW Points Based Programs
Did you ever have a nagging thought that you just couldn't get out of your head? Here's one that I've been wrestling with for a while now:
"The old Weight Watchers food based exchange program (Quick Success) from the late 1980s / early 1990s was better for my personal weight loss than counting Points"
This would be quickly followed by: "How could that be?" "You're nuts." "Weight Watchers is a huge public company that knows a lot more than you do." "It's so retro." "It's just because you learned it first, it's the plan you had initial success with and became a lifetime member following." "You're being nostalgic."
I did lose weight and become a lifetime member following, Quick Success, Weight Watchers food based exchange program, long before they switched over to Points. I followed the plan, learned a ton about healthy balanced eating and portion control and consistently lost weight week after week.
Naive and cocky, I failed to take maintenance seriously. I thought I'd be able to go it alone—a big mistake in retrospect. Live and learn. I now know that I need systems, discipline, accountability and support to maintain a happy healthy weight. It's a lifelong journey.
Martha McKinnon's Weight Watchers Story: Part 1
Martha McKinnon's Weight Watchers Story: Part 2
Martha McKinnon's Weight Watchers Story: Part 3
How I Came to the Conclusion that WW Food Exchanges Was Better than Points
Recently, I had a lightbulb moment: While I learned the Weight Watchers Points and Points Plus systems, and know how to calculate them, I don't think in terms of Points, I think in terms of numbers of servings of food groups. What I learned way way back in that early 1990s Weight Watchers exchange plan has stuck with me all these years.
I think because it's logical. You eat real food from all the food groups: starch, protein, fat, fruits, vegetables, and dairy. You are allotted so many servings from each food group every day. Once you learn serving sizes and number of servings, it's easy to stay on track.
This way of eating was first developed for diabetics as a way to keep their blood sugar stable. And it worked really well for me. It's a healthy balanced way of eating. It was "clean eating" back before such a term even existed.
Food exchange programs like this have been around for decades and are well tested. There's nothing sexy, flashy or trendy about them, but they work. With exchanges you never forget that you are talking about FOOD.
So, while counting points works for some people, so does counting counting calories or food groups, and I think it's a whole lot simpler, which is important when you are prone to laziness the way I am. When it comes to weight loss, simple is the only thing that has ever worked for me.
Then I read this interesting article in the NYT Article, which agreed with me and essentially said…
"...Recognizing this new evidence, the scientists on the 2015 Dietary Guidelines Advisory Committee, for the first time in 35 years have sent recommendations to the government without any upper limit on total fat. In addition, reduced-fat foods were specifically not recommended for obesity prevention. Instead, the committee encouraged consumption according to healthful food-based diet patterns
The limit on total fat is an outdated concept, an obstacle to sensible change that promotes harmful low-fat foods, undermines efforts to limit refined grains and added sugars, and discourages the food industry from developing products higher in healthy fats. Fortunately, the people behind the Dietary Guidelines understand that. Will the government, policy makers and the food industry take notice this time?"
It turns out the scientists on the 2105 Dietary Guidelines Advisory Committee for the US, agree with me 🙂 We should learn to eat according to healthful food-based diet patterns, just like I learned to do back with that old Weight Watchers Quick Start Exchange Program.
The sad thing is that US dietary policy and Weight Watchers can't change on a dime. It will take years or decades for this information to make its way out to the masses. In the meantime folks will continue to struggle with low fat diet thinking.
Why I Think the Old Weight Watchers Food Based Exchange Plan Was Better for Weight Loss
I learned healthy balanced eating and portion control. It was not as restrictive as the Old Original Weight Watchers Plan from the 1960s, but more so than today's approach which doesn't provide enough structure and discipline for some folks.
I believe that when you are learning a new skill, such as healthy balanced eating, you need to start with the basics. You need clear instructions and guidance. You essentially need to be told what to do. You need training wheels until you learn to find your balance and begin riding without them.
We somehow have gotten to the place in our development where many of us are completely confused about how to feed ourselves in a healthy balanced way. We are overwhelmed by conflicting information. I was lost and confused when I first began WW back in the early 1990s.
WW Quick Success with it's food based exchanges taught me a healthy balanced approach to eating that I've carried with me through to today.
The exchange lists group foods together because they are alike. Foods on each list have about the same amount of carbohydrate, protein, fat and calories.
Basics of the Weight Watchers Food Based Exchange Weight Loss Program
Under the Weight Watchers Quick Success Program, as a woman, I was allowed the following each day:
- 2-3 fruit exchanges
- 3+ vegetable exchanges
- 5-6 protein exchanges
- 2-3 bread/starch exchanges
- 3 fat exchanges
- 2 milk exchanges
- Beginning with the 5th week 1 optional floating exchange
- Optional calories per week: no more than 150 week 1, no more than 200 week 2 no more than 300 week 3, no more than 400 week 4, no more than 500 week 5 and beyond.
*Men and Youths add 2 Protein Exchanges, 2 Bread Exchanges, and 1 Fruit Exchange; Youths add 1 Milk Exchange
Once you had used up your exchanges and optional calories, the only choice was to supplement with vegetables if you were still hungry. There were days when I ate a lot of vegetables 🙂 Green beans and salsa were a particular favorite.
Examples from the WeightWatchers Fruit Exchange Group
Generally 1 serving is equal to:
- 1 small fruit like an apple or orange (about 4 ounces or ¾ cup)
- 1 cup strawberries
- 1 cup melon
- ½ banana
- ½ medium grapefruit
- ½ cup blueberries, blackberries, raspberries
- 12 large or 20 small grapes
- ½ cup canned unsweetened fruit
- ½ cup fruit juice
- 2 dates
- 4 dried apricot halves
- 2 tablespoons raisins
Examples from the Weight Watchers Vegetable Exchange Group
Generally 1 serving is equal to:
- 1 cup raw leafy green vegetables like lettuce or spinach
- ½ cup of most other vegetables, raw or cooked
- ½ cup vegetable juice
Examples from the WeightWatchers Protein Exchange Group
Generally 1 serving is equal to:
- 1 ounce cooked meat, poultry or fish
- 1 egg
- 1 ounce hard or semisoft cheese
- ⅓ cup cottage cheese
- ¼ cup canned tuna or salmon
- 3 ounces tofu
- ¼ cup cooked dried beans, peas or lentils
Examples from the WeightWatchers Bread/Starch Exchange Group
Generally 1 serving is equal to:
- 1-ounce of bread or crackers
- ½ english muffin
- ½ cup cooked cereal or pasta
- ¾ cup cold cereal
- ½ cup starchy vegetable (potatoes, peas, corn)
Examples from the WeightWatchers Fat Exchange Group
Generally 1 serving is equal to:
- 1 teaspoon oil or butter or margarine or lard or mayonnaise or animal fat
- 1-½ teaspoons salad dressing
Examples from the Weight Watchers Milk/Dairy Exchange Group
Generally 1 serving is equal to:
- 1 cup skim milk or 1% fat milk
- 1 cup soy milk
- ¾ cup buttermilk
- ⅓ cup instant nonfat dry milk
- ½ cup low fat yogurt
- ¾ cup nonfat yogurt
Sample Daily Menu Based on OLD WW Food Exchanges*
BREAKFAST
- ½ cup Pineapple Chunks
- ⅓ cup Cottage Cheese
- ½ cup Skim Milk
- Coffee or Tea
LUNCH
- Chicken & Swiss on Rye (1-½ ounces sliced chicken and ½ ounce Swiss cheese, lettuce, and 1 teaspoon mayonnaise on 2 slices reduced calorie rye bread)
- 6 Celery Sticks and 3 Cherry Tomatoes
- 1 cup Watermelon Chunks
- Coffee, Tea or Mineral Water
DINNER
- 3 ounces Baked Chicken Cutlet sprinkled with Lemon Juice and Chopped Parsley
- 1 serving Mozzarella, Tomato and Arugula Salad
- ½ cup each cooked Cauliflower and Green Beans
- ½ cup pudding
SNACK
- 1 cup Strawberries with ½ cup Plain Yogurt
*Men and Youths add 2 Protein Exchanges, 2 Bread Exchanges, and 1 Fruit Exchange; Youths add 1 Milk Exchange
The system provided much more structure than the current points system which was important because I was clueless about how to nourish myself. It forced me to eat in a balanced way that's effective at keeping hunger at bay.
The old system taught me about what foods are categorized as proteins, starches, fats, fruits, vegetables and milk. And what amount makes a serving. I learned that ½ a medium banana or 12 large grapes was equal to 1 fruit exchange and that ½ cup of cooked rice or pasta or one one ounce slice of bread equaled one starch exchange.
Sample of Old Weight Watchers Quick Start Food Tracker
These days when I want to track/food journal for a few days, I tend to use a small notebook. I just jot down what I ate for breakfast, lunch, dinner and snacks. And I use check marks to keep track of my exchanges:
Example
B) ⅓ cup cottage cheese (1 Protein), ½ cup pineapple chunks (1 fruit), 1 slice wheat toast (1 bread)
Milk (2):
Fruit (3):
Veg (3+):
Protein (6):
Bread (2):
Fat (3):
Optional Cals:
A Comparison of WW Food Exchanges VS WW Points
Weight Watchers Food Exchanges Approach:
1. Basis:
- Concept: This approach categorizes foods into groups based on their macronutrient content (carbohydrates, proteins, fats) and assigns specific portions or "exchanges" for each group.
- Focus: Emphasizes portion control and balance among different food groups.
2. Pros:
- Simplicity: It provides a straightforward way to categorize and plan meals.
- Nutrient Balance: Encourages a balanced intake of carbohydrates, proteins, and fats.
- Education: Helps individuals understand the nutritional composition of different foods.
- Behavioral Aspects: Includes support groups and focuses on behavior change for long-term success.
3. Cons:
- Rigidity: Some find the need to track exchanges for every meal can be restrictive.
- Individual Variability: May not account for individual differences in metabolism or dietary needs.
Weight Watchers Points-Based Approach:
1. Basis:
- Concept: Assigns a point value to foods based on their nutritional content, with an emphasis on calories, saturated fat, sugar, and protein.
- Focus: Promotes flexibility by allowing individuals to eat any food within their allocated daily or weekly points.
2. Pros:
- Flexibility: Allows for a wide variety of foods, as long as individuals stay within their allotted points.
- Adaptability: Can be personalized based on individual preferences and dietary restrictions.
- Behavioral Aspects: Includes support groups and focuses on behavior change for long-term success.
3. Cons:
- Complexity: Some may find the points system complex, especially when starting.
- Subjectivity: Points are assigned based on specific criteria, which might not perfectly reflect an individual's nutritional needs.
Summary:
- The Weight Watchers food exchange-based diet focused on categorizing foods into groups, promoting balance and portion control.
- The Weight Watchers Points-based approach assigns points to foods based on nutritional content, offering increased flexibility in dietary choices.
Ultimately, the choice between the two depends on individual preferences, lifestyle, and the level of structure or flexibility desired. Some people may find success with one method over the other based on their personal preferences and adherence. The bottom line is that to lose weight you need to figure out a way to eat less (create a calorie deficit) that you can live with.
If Points are working for you and you don't find the process cumbersome, that's great. Stick with what is working for you. But if counting points is not working, if calculating them seems overly complicated, or if you feel like you need more structure, you may want to experiment with the old food based exchange approach, like the one in the Weight Watchers' Quick Success Program Cookbook.
If you are interested in following the old WW Program you can buy the Weight Watchers' Quick Success Program Cookbook, which includes plan/program details and 5 weeks of Meal Plans on Amazon.
My Favorite WW Cookbooks with Food Exchange Information
WeightWatchers included food exchange details in their cookbooks published through 1999. Some of my favorite WW Cookbooks with exchange information are:
- Weight Watchers Simply the Best: 250 Prizewinning Family Recipes (1997)An award-winning collection of 250 recipes submitted by Weight Watchers members that are sure to win rave reviews from your own friends and family. Simply the Best has a recipe to please every palate: Asian Meatballs, Corn and Bean Chowder, Cranberry Basmati Rice, Chicken Tetrazzini -- plus a wealth of selections from soups and appetizers to main dishes and desserts.This is one of my favorites from which I've cooked dozens of recipes, mostly before I began this website.
- Shrimp Salsa
- Hot Shrimp Dip
- Cream of Broccoli-Cheese Soup
- Tortellini Soup
- Chicken Waldorf Salad
- Baked Yams with Pineapple
- Black Bean Fiesta Salad
- Orange Cucumber Salad
- Arroz con Pollo
- Grilled Chicken with Mozzarella and Red Peppers
- Shrimp with Feta and Tomatoes
- Greek Spinach and Rice
- Beans and Rice Ole
- Weight Watchers Favorite Homestyle Recipes: 250 Prize-Winning Recipes from Weight Watchers Members and Staff
I've had this cookbook since my initial go-around with Weight Watchers back in the early 1990s. Because the recipes were contributed by Weight Watchers members, staff and magazine readers they are simpler and down-home in nature.
- Weight Watchers Simply Light Cooking: 250 Recipes from the Kitchens of Weight Watchers
Another book I picked up at VNSA Used Book Sale, this was published in 1992, so it predates Points Plus, making it a good choice for folks who prefer to count exchanges. The nutritional information needed to calculate Points is provided. Many of the recipes are designed to serve 1 or 2.
More Interesting Reading About Food Exchange Plans
- Healthy Slice of Life
- Frugal Fat Loss Exchange Plan
- Diet to Go Meal Delivery: Healthy Eating Made Easy
You Might Also Like:
- What Was the Old WeightWatchers Original Program from the 1960s Like?
- The Most Commonly Tracked Foods on WeightWatchers Points Program
- Advice to People Doing WeightWatchers from Successful Members
- Healthy WeightWatchers Weekly Meal Plans
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Originally published July 2015; Updated with new photos and content January 2023
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Jill
Glad to have found this. Have been looking for my old WW book, as it seems to make sense more than anything else. I have recently tried other programs, with good success; but they're just not sustainable. I cannot see myself following those rules for the rest of my life. I will continue to search for the book; but you've covered the basics here.Thank-you so much. I agree--it is just a healthy way to eat and learn some self-monitoring.
Val
Thank you for publishing this. I also loved the Quick Success program. I've been trying to find my old WW books, but sadly have forgotten where I stored them when we moved. I've tried ALL of the WW plans including the points programs and the controversial low fat, high fiber one, but none of these programs work as well or as quickly as the exchange program. A lot of what I learned during the Quick Success program has stuck with me if I choose to remember and follow it. I also remember physically feeling better while on the plan as it emphasizes healthy food as opposed to making junk food "fit in" my diet by using points. I honestly believe that a more structured plan such as this is better for people like me. Thanks again!
Janine
Yes!!!!! So glad to see this! I totally agree that the old WW Plan was simple, educational and effective! I did WW in 1984 and lost 32 lbs in 3 months! Yes, of course I was younger, exercised 2 times a week and was working FT as a Nurse in a very busy unit, however it worked and even helped me to educate my diabetic patients and later feed my children healthy! While I am a Lifetime member, I am still 10lbs from goal weight and after 10 days of this Point System and following it to the letter and not using my weeklies and drinking plenty of water, the scale does not budge! I am strongly considering going back to old food group counting, portion control and weighing everything! Why try invent the Wheel when its wasn't broke to begin with and was Good sound nutritional advice! Sometimes I think these new plans are just Marketing ploys to keep new members coming. I will continue the meetings as they are a great source of support, but I will silently pick and choice others new recipes and suggestions and try and keep my opinions to myself unless asked! Thx for sharing links to older program books and for so eloquently sharing your experiences! Best of Luck to All no matter what program works for you!
Christine
My experience was so similar to yours, Janine. I went to WW in the late 80's and while I was much younger then with two small children, I did well on that program despite occasional lapses that happen when taking care of the kids and not concentrating on my own eating habits. I have been on the new WW points system program for the last week, followed it religiously and haven't lost anything. I am very active, work fulltime, exercise all the time, so I'm very disappointed in this method. I was so happy when I googled "Weight Watchers old plan" and discovered this post! Following it will be much easier for me since I need more structure than the new plan offers. Many thanks!
Marie
Definitely liked the food group method better than points. Was also a big fan of the weekly optional calories since you could plan for a splurge. It worked for me after the birth of my daughter. Planning to go back on it again. Thanks for this article.
Sue
I used the exchange program years ago and lost the weight I wanted to loose. Of course over the years I’ve gained weight so I joined WW again. I was surprised to see that instead of exchanges it was now points. I lost some weight but never reached my healthy goal weight. I focused a lot on zero point foods instead of healthy meal planning. I am excited to get back to the basics!!!
Audra McIntire
THANK YOU!!! This is just what I was looking for! I joined WW back in 92 and I absolutely loved the exchange program but never did like the point value system they've had since then. I took a shot in the dark and googled WW Exchange program from the 90s and found this. I have been able to maintain a great weight until I hit menopause a few years ago which resulted in a 25 lb weight gain - so back to the drawing board. I couldn't remember exactly how the exchanges went so I am super happy you've provided that info here. I have ordered the old Success cookbook - I am excited to start...again!
Thanks again!!
Audra
Martha McKinnon
Best of luck on your journey Audra! ~Martha
Dawn
Thank you Martha for this content. I was in WW in the 90's. I followed the plan and reached my goal weight. Then the points system showed up and then it was over for me. I found all my old materials and going to go back to this plan as I am currently signed up and on the points plan which is not working for me. I am once again committed to making this work. Again thank you for posting.
Marla
Martha, thank you for providing this information! I lost 67 lbs on the old exchange program and made Lifetime membership in 1996 at age 43, and kept it off (while tracking) for a few years. Eventually I stopped tracking and the weight came back on.
Fast forward years later and I did not have much luck with Smart Points; tried it a handful of times and loved the leader and the community she gathered around her but felt the old exchange program was better for weight loss.
Now at age 70 I've just been diagnosed with Type 2 Diabetes (A1c 6.6) and want to go back to the exchange program model. But of course I threw out my old WW stuff a long time ago. I'm so glad you have listed the exchanges information. I think it will help me control my blood sugar and get some weight off.
Esme
I lost a good amount of weight in the 1980s using this cook book. I got rid of it several years ago, but bought a new one. I'm going to try to do this plan again to help me remember what good portions are and how much of various food groups I need to eat.
Theresa Kenney
Does anyone have a copy of the week 1 and week 2 of the Quick Start program weekly meeting booklet. I would love a copy of this. I have been looking for about 20 years now and I am not able to do this. It allowed me to have a food plan all laid out for me and then if I didn't have something, I could go to the back of the book and substitute it for something else. I was able to lose almost 50 pound's back then and now I need to lose over 100 pounds and I feel abusively terrible.
Laura Nosser
I would also love the weekly menu for the Quick Start program. Lost 30+ pounds back in 1985 and felt so confident. Would love to get that feeling back! Please share.
Thank you 😉
Carol Dworak
So glad to find this, what I have been looking for. The 0 points plan, just is not restrictive enough for me 67 year old, moderately active female. When points were introduced, it all started to get confusing to me, although the first points program worked for me (after I rejoined after the old exchange program was ended) BUT then it changed so so many times. Seems to me if you just have a little to lose, the old exchange program is effective. If you have alot to lost and eating poorly, then of course moving to points and eating better is going to help. Thanks again, and thanks for all the detail, I am back on it!
Shelly
Finally! It sounded like I was reading about me! I too have tried everything out there, except the injectables. Only other one that worked for me was Atkins. Not sustainable for me.
Thank you for directing me in the right direction.
Shelly
Shelley
Hello, I also had a great experience with the exchange program. I am finding the plan in the old cookbooks, but not seeing the version for older people. I am 68. Do you know where I could fine that info? Thank you!
Martha McKinnon
Hi Shelley,
I don't remember a separate plan for older folks. Of course, this was a longtime ago. ~Martha