WELCOME TO THE WEIGHT WATCHER!

From now on you are participating in the most well-known and respected method of
weight loss, in Brazil and in the world. Our Program 1, 2, 3 Success is still
better and more modern to meet your needs. Now it has become even more
easy to turn your weight goal into a 'Winning Result'.

Program 1, 2, 3 Success Plus

Weight Watchers and the Plus Program will help you lose weight through reduction.
to feed. It's a flexible, varied, and easy-to-follow program.

In the program, foods are divided into 3 GROUPS, represented by 3 COLORS.

GREEN - Keep going!

You choose the amount! Foods from the Green Group have few calories,
practically no fat and are rich in nutrients and fiber. In the group are
included: Vegetables, fruits, herbs and spices, and beverages. In this list you will find
suggestions for ideal portions to be consumed.

YELLOW - Attention!!
This group is the basis of your food program. The foods in the Yellow Group are:
Dairy and cold cuts, fat, carbohydrate, egg, white meat fish, seafood, meat,
oily fish and oily foods. The number of items to be consumed will depend on the
current weight and the desire to expedite the weight loss process.

RED– Caution!
The foods from the Red Group are foods that should be consumed in small amounts.
amount. Generally rich in fat or sugar, these foods should be enjoyed
with caution, on special days. They will season the daily life of your life.

Weighing with the eyes

You don't need to weigh the food! You can identify by sight the size of the
portions.
. Your closed hand = size of 1 medium fruit, 1 medium potato, or 1 cup of
foods.
. Your palm (without the fingers) = size of 1 portion of steak or fillet
chicken.
. Your whole hand (palm of the hand plus fingers) = 1 fish fillet.
. Your thumb tip = 1 tablespoon (tbsp).
. Your fingertip = 1 teaspoon (cc).
. 1 slice = the one that can be obtained in the cold cuts and dairy section of the supermarket.
. 1 medium slice = 0.5 cm (cut at home).
. 1 thick slice = 1 cm (cut at home).

Equivalences of measurements
1 cc = teaspoon = 5 ml
1 tbsp = tablespoon = 15 ml.
1 cup = 16 tablespoons = 240 ml.
Use your common sense!
Remember, 'average' does not mean 'thick'; 'thin' does not mean 'average'.

Weight Watchers Portions

You will learn the number of servings you should eat from each Food Group.
daily to lose weight.

The new Program is even more flexible! -Accumulate portions to spend later.
Were you invited to a special dinner this weekend? Don't worry! You
You can save up to 7 servings of yellows during the week and use them during dinner.

But don't forget. You need to spend everything you earned in the same week.

Swap red portions for yellow ones. Do you need one more yellow today?
Transform 4 Reds into 1 Yellow. The opposite is not allowed.

LIST OF FOODS

GREEN GROUP
Vegetables, fruits, herbs and spices, and beverages.

Vegetables: They should be consumed at least 2 servings daily; we recommend 3 servings.

1 serving = 1 cup of raw vegetables or ½ cup of cooked vegetables. The vegetables and the
Vegetables can be consumed freely, without quantity limits. Vary the colors of the
legumes!
. Pumpkin . Little Onion . Spaghetti squash
. Zucchini . Carrot . Mustard/Greens
. Swiss chard . Chicory . Neighbor
. Watercress . Chuchu . Palm heart
. celery . Mushroom . Cucumber
. Artichoke . Kale . Pickled cucumbers
. Lettuce . Brussels Bend . Bell pepper
. Leek . Cauliflower . Okra
. Asparagus . Pod pea . Radish
. Eggplant . Escarole . Cabbage
. Bertalha . Spinach . Rhubarb
. Beetroot . Leaves in general . Sparrow
. Broccoli . Fennel . Taro
. Sprouts, in general. . Jiló . Tomato
. Onion . Maxixe . Pod

Fruits: You should consume at least 2 servings a day. Have one serving of fruit.
each time.

Free fruits: They can be consumed in reasonable amounts.

Limited fruits*: Up to 2 servings may be consumed per day.

. Coconut water - 1 cup . Orange - 1 small
. Pineapple – 2 medium slices . Lemon - 1 small
. Açaí – ½ cup* . Apple - 1 medium*
. Acerola – ½ cup . Papaya - ¼ medium*
. Fresh/dried plums - 2 medium . Manga – ½ small or ½ cup*
. Passion fruit - 1 cup . Passion fruit - 2 units
. Banana - 1 small . Quince – 1 medium
. Plantain – ¼ unit* . Watermelon - 1 thick slice
. Cashew – 1 medium . Melon - 1 thick slice or 1 cup
. Persimmon - 1 small* . Strawberry - 10 units
. Starfruit - 1 medium . Nectarine - 1 small*
. Cherry - 12 large* . Loquat – 3 small ones
. Damascus – 2 midfielders* . Papaya – ½ medium*
. Fresh/medium fig – 1 unit* . Grape juice - 2 tbsp
. Raspberry – ¾ cup . Pear – 1 small
. Soursop - 1 small* . Peach - 1 medium
. Guava - 1 medium . Puree or pulp – ½ cup*
. Grapefruit - ½ medium . Pomegranate – 1 medium
. Soursop – ½ medium . Fruit salad - ½ cup
. Jabuticaba - 12 units . Sapodilla - 2 medium*
. Jaca – 4 bags* . Juices without sugar - ½ cup*
. Hello - 6 units . Dates - 3 units
. Kiwi - 1 media . Tangerine - 1 large
. Grapes - 12-20 units*

Herbs, spices, and other items: They are free for consumption.
. Saffron, sweetener, caper, rosemary, seaweed, garlic, anise, baking soda,
cinnamon, onion, coriander, cumin, spices, cloves, curry, fennel
essences and extracts, tarragon, yeast, unflavored gelatin, ginger, mint, ketchup
lemongrass, basil, marjoram, chili sauce, soy sauce, Worcestershire sauce, mustard
noz-moscada, orégano, pimenta, raiz forte, salsa, sálvia, segurelha, tomilho, vinagre.

Drinks: Drink 6 to 8 glasses of mineral water per day.

. Other beverages that can be consumed in moderate quantities: Tea, coffee, mate,
diet sodas

YELLOW GROUP

The number of items in the Yellow Group varies according to the number of kilograms you have.
to lose.

Women
Up to 5 kg to lose: 9-10 /day
From 5 to 10 kg to lose: 10-11 /day
More than 10 kg to lose: 11-12 /day

Men and young people

Up to 5 kg to lose: 12 /day
5 to 10 kg to lose: 13 /day
More than 10 kg to lose: 14 /day

The portions of Yellow should be divided daily as follows:

1 serving of milk, at least (2 servings for youth)
1 serving of fat, at least, 3, at most.

Dairy products, cold cuts and milk - 1

. Skim milk - 1 cup
. Skim milk powder – 2 heaping tablespoons
. Non-fat natural yogurt – 1 pot of 200g

Cheese - 1
. Prato cheese, snack, mozzarella - 2 . Minas cheese - 1 medium slice or 3 tablespoons
thin slices . Ricotta cheese - 1 medium slice or 3 tablespoons
. Cottage cheese – 4 tbsp . Tofu cheese – 1 thick slice (100 g)

Frios - 1
. Cold cuts of chicken and turkey – 3 thin slices
. Thin slices of ham – 2 slices

Fat - 1
. Olive oil – 1cc . Light vegetable margarine - 2 cc
. Vegetable oil – 1 cc . Mayonnaise – 1 cc
. Vegetable margarine – 1cc . Light mayonnaise - 2cc

Carbohydrate - 1
. Cooked rice – ½ cup . Lasagna - 2 strips
. Raw rice - ¼ cup . Cooked pasta – ½ cup
. Sweet potato / English potato - 1 medium . Fat-free popcorn – 3 cups

Cereal - 1
. Cooked (e.g. oats) – ½ cup . Flour - 4 tbsp
. Cru – ¼ cup . Wheat germ - 2 tbsp
. Corn flakes and others - 1 cup

Cooked grain - 1
. Beans - ½ cup

Bread - 1
. Squeeze tube – ¼ unit
. Arabic bread - 2 small units or 1 large
. French bread – 1 unit of 50g
. Sliced bread - 2 slices
. Hot dog bun - 1 unit
. Burger bun - 1 unit
. Toast - 2 medium or 4 small
Cookie - 1
. Cream cracker biscuit/salt and water - 4 units
. Savory cookie - 3 units

Egg - 1
. Egg – 1 unit
. Egg white - 4
. Quail egg - 4

Cooked white meat fish (120 g) - 1

. White meat fish – a fillet or a piece (e.g. Cod, grouper, wreckfish, dolphinfish)
grouper, sole, hake, boyfriend, whiting, mullet, redfish, viola and fishes
of fresh water.

Cooked chicken (100g) / Cooked meat (60g) - 1

. Beef/cow - 1 steak or 1 medium slice
. Ground beef - 4 tbsp
. Skinless chicken - 1 thigh/drumstick or 1 fillet or ½ breast
. Hamburger (beef/chicken) - 1 unit

RED GROUP
The foods in this group are for optional consumption.

1 = 25 calories

Quantities for week 1:

Women: 8 weekly
Men and young people: 12 weekly
. Sugar - 1 cc 1
. Olives - 4 units 1
. Simple sweet cookie - 1 unit 1
. Sweet filled cookie - 1 unit 2
. Cassava flour cookie – 2 units 1
. Chicken/meat/vegetable broth (1 cup or ½ cube) 1
. Beer - 1 cup 4
. Light beer - 1 ½ cup 4
. Cocoa powder – 1 cs 1
. Shredded coconut – 2 tablespoons 1
. Light cream cheese - 2 cs 3
. Flavored gelatin - ½ cup 3
. Jelly – 1 cs 2
. Cornstarch/manioc flour – 1 tablespoon 1
. honey/like/honeyed 1
. Fruit popsicle - 1 unit 3
. Popcorn with fat - 1 cup 1
. Grated cheese - 1 tbsp 1
. Light cream cheese - 2 tbsp 3
. Diet ice cream - 1 scoop 2
. Cooking wine – 2 tbsp 1
. Dry wine/champagne – ½ cup 4
. Sweet wine – ¼ cup 4
Diet products - check the calories on the labels.