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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 on Simple Nourished Living: Part 1

Martha McKinnon’s Weight Watchers Story: Part 1

Martha McKinnon's Weight Watchers Story on Simple Nourished Living: Part 2

Martha McKinnon’s Weight Watchers Story: Part 2

Martha McKinnon from Simple Nourished Living Shares Her Weight Watchers Story: Part 3

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.

 

food collage: oatmeal, salmon, broccoli, eggs, bananas

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.

a variety of healthy foods on white background

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.

chunks of melon, raspberries and blueberries in a white bowl

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 3/4 cup)
  • 1 cup strawberries
  • 1 cup melon
  • 1/2 banana
  • 1/2 medium grapefruit
  • 1/2 cup blueberries, blackberries, raspberries
  • 12 large or 20 small grapes
  • 1/2 cup canned unsweetened fruit
  • 1/2 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
  • 1/2 cup of most other vegetables, raw or cooked
  • 1/2 cup vegetable juice
A photo collage of healthy protein rich foods

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
  • 1/3 cup cottage cheese
  • 1/4 cup canned tuna or salmon
  • 3 ounces tofu
  • 1/4 cup cooked dried beans, peas or lentils
a photo collage of healthy starchy foods

Examples from the WeightWatchers Bread/Starch Exchange Group

Generally 1 serving is equal to:

  • 1-ounce of bread or crackers
  • 1/2 english muffin
  • 1/2 cup cooked cereal or pasta
  • 3/4 cup cold cereal
  • 1/2 cup starchy vegetable (potatoes, peas, corn)
Olive oil being poured into a spoon

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
  • 1-1/2 teaspoons salad dressing
a photo still life of dairy rich foods

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
  • 3/4 cup buttermilk
  • 1/3 cup instant nonfat dry milk
  • 1/2 cup low fat yogurt
  • 3/4 cup nonfat yogurt

Sample Daily Menu Based on OLD WW Food Exchanges*

BREAKFAST

  • 1/2 cup Pineapple Chunks
  • 1/3 cup Cottage Cheese
  • 1/2 cup Skim Milk
  • Coffee or Tea

LUNCH

  • Chicken & Swiss on Rye (1-1/2 ounces sliced chicken and 1/2 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
  • 1/2 cup each cooked Cauliflower and Green Beans
  • 1/2 cup pudding

SNACK

  • 1 cup Strawberries with 1/2 cup Plain Yogurt

*Men and Youths add 2 Protein Exchanges, 2 Bread Exchanges, and 1 Fruit Exchange; Youths add 1 Milk Exchange

This Simple 7-Day WW Friendly No Recipe Meal Plan: Summer Edition is inspired by this easy approach to balanced eating I came to love.

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 1/2 a medium banana or 12 large grapes was equal to 1 fruit exchange and that 1/2 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

Sample of Old Weight Watchers Exchange 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) 1/3 cup cottage cheese (1 Protein), 1/2 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:

Two plates of food being served
Photo by Louis Hansel on Unsplash

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.

WW Quick Success Cookbook Cover with Salmon Steak and Book Title

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:

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.

More Interesting Reading About Food Exchange Plans

More Helpful Articles for WeightWatchers

Originally published July 2015; Updated with new photos and content January 2023

About Martha McKinnon

Weight Watchers Lifetime Member, Yoga Practitioner and Blogger who loves to share her passion for trying to create a happy, healthy, balanced life in what often feels like an overwhelming out of control world.

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383 Comments

  1. What an interesting post.
    I joined WW in 1999 and hence started with points. Back then fruits were not free which for me was a good thing. When it comes to fruit I seem to be a bottomless pit.
    I lost weight and thought I could do it on my own – and regained.
    I have rejoined WW a few times always with a new type of points – and every time they seemed to be less effective.
    By chance I came across the exchange program from the late 80’s and what a revelation! It makes sense. It is easy to do and easy to track.
    I would never go back to points – not even SP since I know I could beat that system too. With the exchanges there is nothing to beat – it is foolproof.
    And to others it may seem outdated and restrictive – but most of the way it follows modern nutrision science. I have used a bit more fat than the original program and with no ill effects.
    In a way one could say WW back then was ahead of time.
    I live in Denmark and up till a few years ago we had the Danish Weight Consultants who used a system derived from WW 1981 program.

    Reply

    1. Hi Bailey,

      Thanks for sharing your thoughts and experiences! I agree that the old system was easy to use and easy to track. I loved that it focused on real food and not “points” a currency that people seem to want to game/beat. I’m glad that you have found a system for you that is foolproof!!

      Reply

  2. Just my thoughts… if the “old” program worked for you, and you thought it was easy… once you learned the program… why did you go off of it and gain your weight back again?

    No, program is “easy” every program no matter where it comes from if it involves cutting back our food intake and limiting what we like best is going to be “hard”

    I have joined and re-joined WW at different stages o my life. Yes, with all their different programs too! I happen to think the Smart Points is the best program they have had yet.

    I re-joined WW on April 1, 2016 and I’ve lost 17.8 pounds so far. I think its more of a food plan I can live with, than I’ve ever been on before.

    Thank you WW.

    Reply

    1. Hi Suzy, Thanks for sharing your experiences. I’m so glad that SmartPoints is working for you! Your question is really the million dollar one, isn’t it? Why do we do we do so many illogical things? Life is a journey and hindsight is a lot clearer, I guess. As I look back over my life, I can see things from the rearview mirror that I couldn’t have predicted at the time. I, like so many others, lost weight, got cocky and didn’t think I’d ever struggle again. I’d love to go back and have a talk with my younger self and tell her to stick with WW forever. Like you, I’ve done WW off and on through various stages of my life. This post was written before the introduction of SmartPoints, which is actually much more aligned with the “old” program than points or points plus. Losing weight is complicated and there’s no one size fits all solution. And it’s clearly a lifelong journey, something I didn’t understand when I was in my 20s. I’m still fascinated with the whole topic and continue to read, study, experiment and learn. And I’m a huge huge WW fan and active lifetime member who regularly attends meetings. So, yes, thank you WW.

      Reply

  3. I was in WW in the late 70’s and lost over 50 lbs, becoming a lifetime member. I did really good keeping it off for a long time. I was also easily able to take off weight when I gained a few pounds. this last decade I have put weight back on and haven’t had any success loosing it. I have tried Weight watchers several times and the point system doesn’t work for me. I would love to find a copy of the exchange program.

    Reply

    1. Hi Jackie, You can get a copy of the old exchange plan by buying The Weight Watchers Quick Success Program Cookbook on Amazon. I have a link to it in this post. Hope this helps.

      Reply

  4. i have to agree. when i did ww about 1990 i did very well. I talk about the old ww program all the time. so I am excitted about coming across this post. starting today,wish me luck….

    Reply

  5. I agree with you that the old one was better and I don’t understand why they changed it. I was a teenager when I did the old program and for me it was easy to remember because I knew my food groups. I understood portions. I put on a few pounds and I tried the new one and I hated having to plan in advance or look things up. When I saw a nutritionist, she gave me a “diet” plan to follow and it was pretty close to the old Weight Watchers one.

    Reply

    1. Thanks for sharing you experiences Cyn! Interesting that your nutritionist gave you a plan similar to the old WW one!!

      Reply

  6. Do you have any plans to include the exchanges in your meal planning recipes? That would be great.

    Reply

  7. I joined Weight Watchers for the third time in December of 1982. I lost 120.5 pounds in 16 months and reached my goal. I then proceeded to gain it back plus more. I rejoined in July of 1991 and lost 148 pounds in 18 months but did not reach goal. I then put it all back. I have fought the weight battle since I was a child. I have gone back to WW many times over the years but success eluded me. I lost 70 pounds in 2006-2007 when my 27-year relationship broke up. I have kept that off. I have been fighting ovarian cancer for the last 6 years but have been going to WW when I feel good. About two years ago I decided to go back to the old exchange program. I find it much easier. I knew that program like the back of my hand. I felt with the points I had to constantly look things up. I found the old tracking sheet online. It feels like home to be using the old plan. I haven’t been to a WW meeting for a year and a half but still want to go back. I’m in between chemo right now. I told my WW leader I was using the old plan and that it is comparable to the simply filling plan. Of course she didn’t say much. I’m on and off depending what’s going on. Sorry, I didn’t mean to go on so but I’m glad I found your site.

    Reply

    1. Hi Karen, Thanks so much for taking the time to share your experiences with WW through the years! I’m sure others visiting here will find your insights helpful. I think we have to keep trying and trying to find our own best way to lose weight. I’ve learned that the only way to lose weight and keep it off is by devising a system or following a plan that you can actually stick with long term. My thoughts and prayers are with you!

      Reply

    2. where did you find the old tracking sheet? Can you send me a link? I decided I wanted to start the old WW plan. I have been struggling taking off weight for a while

      Reply

      1. Hi Jackie, I just keep a little notebook jotting down my food intake and noting check marks for the various exchange categories. Hope this helps.

        Reply

  8. Hi, Martha!
    I started WW around 1988 when I was getting married – it worked quickly, and I felt great. Over the past 25 years (and through 2 kids), I have gone back to WW several times, but could not stick to the points program, I found it to be just too much work. I have done Paleo, South beach, etc., but never found anything quite as easy as the Exchange program, I could keep track so easily in my head throughout the day. I have searched for the specifics of Exchange for years, and have so often said that I wish WW would go back to it. I was so excited when I found this page! Thank you so much for publishing it. As a nurse working with teenagers, I see the need for very easy nutrition counseling, and I believe Exchange is it. I am going to go back to WW for the support, recipe ideas and accountability, but follow the “old” way. Thanks again – Happy Healthy Eating!

    Reply

    1. Hi tk!! Thanks so much for taking the time to share your experience. We began WW around the same time! Your story sounds so much like mine. I’ve tried all the diets and trends too, but getting back to the basics of what I learned in the WW Exchange Program has served me well. Glad that the page helped. While, I can calculate points and do it everyday for this website, I find it much easier to think in terms of number of servings of starch, protein, fruits, veg, fat, dairy, etc. It keeps things more real for me somehow. Best of luck as you begin WW again!!

      Reply

  9. Hi Martha, I joined Weight Watchers in late 1991, so I used the exchange system and it worked really well for me — I lost 15 pounds in about 10 weeks, and kept them off for quite a number of years. Well, the weight finally crept back, so I rejoined WW a couple of weeks ago and am now doing Smart Points. I’m not finding it difficult to stay within my points quota — in fact I rarely use any of my weekly “bonus” points. But one thing I really do not like: I love vegetables and usually have at least 2 and sometimes 3 servings of veggies with each meal, also I keep a stash of carrot & celery sticks for snacking. Under the old plan that was just fine, but the leader at my last meeting said I was eating too many vegetables, she thought I should have just one plate for each meal, and no more than half of the plate should be veggies. Can that possibly be right? Also my weight loss has been very disappointing so far — less than one-half pound after two weeks, even though as I said I rarely exceed the 30 daily points — plus I do 4 hours of vigorous exercise every week. I’m going to give it a couple more weeks, but I am tempted to try to find a copy of the old exchange plan and go back to that!

    Reply

    1. Hi Carol, It appears as though we joined WW right around the same time! I can’t believe your WW leader advised you to eat FEWER vegetables! I was at a meeting last week in which our leader was encouraging us to eat more vegetables! Everything I read on the topic of nutrition encourages us to eat MORE, NOT less veg!! So, I would say, NO, that can’t possibly be right!!! I remember back in the old WW Exchange days, I would be nearly out of exchanges and opt to have a bowl of green beans with salsa to stay on track. When it comes to veggies, you are a role model for what we need to be doing. As for the slow weight loss, don’t lose heart. It can take the body a while to adjust to your new way of eating. I remember re-joining WW and the scale not moving for nearly a month!! Question: Is the 4 hours of vigorous exercise new for you or something you’ve been doing right along? I’d say stick with SP if you can make it work for you. But if you opt to return to the old plan you pick up a copy of the book on Amazon. Best of luck to you!!

      Reply

    2. I don’t understand why a leader would tell you not too eat too many vegetables? Eating vegetables won’t make anyone overweight.

      I read that you rarely exceed your daily and weekly points value. The daily points limit is a must to meet everyday. and the weekly extras are to help you if your want a treat or to dine out.

      People who make it their goal to stay at or below their daily points and don’t eat any of their weekly points as a rule don’t lose as well, as those who eat a bit more. Try for one week, eat all your 30 points (or 31, 32 if that is what you have) and eat about 20 extra points spread out throughout the week. the up and down of the points helps our metabolism to work more efficiently.

      Reply

  10. I agree completely! I go back to the original book every so often for a “refresher course” on how to eat. I’ve always felt like I am eating my healthiest when I am following the old exchange program. I won’t even try the points system.

    Reply

    1. Hi Lisa, thanks for taking the time to comment! The old WW exchange system certainly provided a framework for healthy eating!

      Reply