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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Tina Hassell
I lost a lot of weight in the early 90's. I remember being given a little green ring binder folder. There were so many pages for breakfasts lunch and dinners. Each week you were given more pages for each meal. Does anyone else remember this? Was this the quick start programme?
Thanks
Tina
Lynn Venne
I would love to find the exercises that were recommended i
n the booklet from quick start diet i use to do them every day .Please if someone has it
Melissa
Thank you so much for this post. I was looking for the older WW plan as now points have vanished and flex is what is being used. I love the group at WW but this new plan has no structure. This information is great!
Colleen
Hi all
Does anyone happen to have a copy of the old diet sheets week 1 and week 2 and the exchange sheet with the list of foods that could be swapped?
Thank you
Susan B
I was on that program in the mid '80s. I lost about 55 lbs then got married and never really went back. By the time I went back it was Points Plus. I lost 35 lbs on that program. Since then I have been through the last 3 major changes only to find out that I did better on the no count technique called simply filling. I am at lifetime maintaining but I think I have been doing a combination of simply filling, points plus and exchange. Mostly, in my thinking and approach to food. Recently, I have been tracking using ITB free program points plus. I am really liking the app on their site. Also, I have a ton of 80's WW cookbooks that are still used in my kitchen. The founder knew what she was doing long ago with eating real clean food.
Linda Bristow
Over the years, I have tried Weight Watchers 4 times. 3 involved joining a local club and 1 online.
I first tried the Quick Success in 1991 and had an amazing leader who inspired me. I've since thrown my weight diary book out , but at 160cm I ended up at 60kg after religiously following the QS program. This also included walking and eventually jogging up to 3 miles(5klm) six days a week.
In 1998, after my 1st child, my weight was around 94kg. That time I used 123 Success and by April 1999, I was back to 64kg, only to find out I was pregnant again. I liked the choices offered in this program too, so it is my 2nd favourite program.
I tried online and another local meeting using the 'Fat and Fiber' system, but neither inspired me to get rid of the weight.
My weight has slowly crept up until I'm now 107kg. I've finally realized that I'm an emotional eater and that the only way I'm going to get this weight off is to re-start the Quick Success program, which tells me exactly what I can eat during the day and nothing else. I have used excuse after excuse to not eat properly.
I have some booklets Weeks 1-4, plus Celebrations Menu Planner, Dining Out Menu Planner, Dining Out Food Guide and Exercise Plan. Some time ago, I gave the Week 5 booklet to a friend who has lost it.
I've also the New Quick Success Food Guide Slider, but it just tells you which week a food is allowed for 1 Exchange.
I don't know how to get them into a medium for people on here to use. Any suggestions?
BTW all my Weekly Diaries have been written in, except one. This one is nearly complete, but I have cut out the Check List for Day 1.
Lauren
Where do I start I'm diabetic type 2 from Port Elizabeth really need help
Tammy
This month is my 30th anniversary of the very first time I joined WW. I agree. I lost 80 lbs in 2 years. Kept it off until 1993 when after having my first child had 30 lbs to lose. Again after a year and a half I reached goal. Flash forward to now and I have been trying to lose 30 lbs (after second pregnancy) for over 15 years now. I yo-yo diet the same 10 lbs over and over and over. Points aren't working. The newest plan did work the best out of all the points systems they have had, (got down 14 lbs last year...but now I have gained it all back....again.....) I get light headed a lot on this plan and there are days when I feel (should I say it) deprived and I end up eating way too much and min-binge. I don't remember feeling that way when I first started all those years ago. I actually still have that Quick Start Cookbook all the materials and some journals..... and if it worked 30 years ago....it will work again....I think I'll give it a go for the summer and see what happens....
Candy
My name is Candy Claycomb and you can get them off of the Internet you just put in I would like the copy of daily tracker’s from 1980 to 1990 weight watchers freestyle And scroll down it will actually give you a way to either PDF it and print it because I got them today and I lost a lot of weight back then after my first pregnancy with my first son and I like it it’s easy you have a journal your taking the time out to prepare things and write it out it actually taught me a lot about nutrition and taking the time out to write down everything that I ate the day if you would like to correspond with me you might have some info that I’ve forgotten about I actually even have the booklet with the values of food the old version from back then I am I’m trying to figure out if I weigh 143 pounds what are the points that I’m supposed to do it’s like 14 or 13 ? My name is Candy I live in Mary Esther Florida my email address is candyclaycomb1@gmail.com If you would like to correspond with the old version I personally prefer it I was very successful losing over 57 pounds so if you’re interested feel free have a good day
Candy Hill
I am so happy to see these postings as I agree with everyone about the old 80's/90's WW exchange program being the best. I am like many of you and easily lost weight on the old exchange program. Ebay has several copies of the 80's Quick Success cookbook and I just ordered a copy, while the old food tracking charts and other info can be found on pinterest. Like many of you, with age and life changes, I gained all my weight back and am anxious to go back on the old exchange program, which I remember as being very effective and easy to follow. From reading about the new WW programs which have become less and less structured, I don't even want to try them. Why mess with success> Good luck to all of us in going to back to what worked for us back in the 80's and 90's...
Ann
Thank you, you took the words right out of my mouth !!
Dodie
Where can I PRINT the "SAMPLE OF OLD WEIGHT WATCHERS QUICK START FOOD TRACKER" It's so very frustrating to see something great and then find that there's no pdf or download or anything. Argh!
CELESTE D. GORDON
I knew the new program was not for me. I kept losing .2 lbs and gaining 1 lb. I was running the WW app along with iTrackBites trying to figure out what I was doing wrong. When I started back with WW in January 2016 I was successful again and lost 15 lbs. I've gained back almost all of it. I'm eating so much fruit and eggs it's ridiculous. I'm so happy I ran across this article. I gained .6 lbs this week while tracking. I'm so done. I loved the exchange program from the 90s and lost 36 lbs.! I need portion control with always struggling and having hypothyroidism. THANK YOU.
Gloria Barger
I would love a starter kit from the late 1990 weight watchers it was so easy to follow and had a quick jumpstart to losing weight.
I don not like the Oprah weight watchers it is to confusing
Karol
I’m so glad I’m not the only one who’s having trouble losing weight with the current WW Points Program. Back in the early 90s I lost 40 lbs in 9 months with a weekly weight loss of around 1 - 1 1/2 lbs. sometimes 2 lbs. I’ve been searching for my old WW trackers with the “boxes” that I religiously checked off daily. Thank you for the article. I’m going to print the sample you’ve provided and put it back on the fridge. Thanks again.
Karol Griffin
6-23-2019
I would love to have the booklets too from the 80's/90's....I have WW for years now and am trying so hard on the Smart Points and not doing so well...have lost 15 pounds in 1 1/2 years but others have done so much better. I am now 72 and know that things slow down at this point but would love another 10 plus pound loss. If you can help me find these I would be so thankful.
Thank you
Linda
I totally agree with your article. When I first joined WW it was the old exchange program. I lost 50 pounds and later became a leader. I learned a whole new way to eat. Unfortunately as the programs became “more lenient” I began gaining again. Realizing some of us need more structure I lost faith in the newer “Point System” which could allow you to make poor choices and stoped being a leader. I don’t know why WW gave into pressure to change but I say “if it ain’t broke don’t fix it”!
Mrs S
You look so much younger now than in those videos!!!! well done !
Jodie Isaacs
sorry, 90's
I would Love to have a copy of week 1 with the exchanges on a flip out page....Let me know if possible...Jodie Isaacs
Mary
It is so nice to see all of these comments! I lost 159 lbs. between 1990-1993 on the old program, but eventually regained almost all of it. I’ve tried the newer programs and they don’t work for me, so I’m going to try going back to the old program and see if I can do it again. Good luck to all of you as well!
KKG
I'm glad to find this because I also feel like the old program was better, I lost consistently on it. The tracker was very helpful also. I'm going to give it a try again.
Judy Sylvest
I have been on and off Weight watchers more times than I can count, but those times when I had the most success was on a more structured program, like the exchange. The latest approach, Freestyle, has been a disaster for me despite my best attempts to follow the program. It's good to know others have been successful with the old programs because I'm more frustrated by the newer one.