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Weight Watchers International press releases The Recipe for Eating Well and Weighing Less Studies show choosing foods high in water and fiber content is key As many people search labels for low amounts of everything from fat grams to calories, a recent scientific review says there are two nutrients that serve them well in high quantities – water and fiber – the main characteristics of low-energy density foods 1. Recent news is consistent with Weight Watchers communication: eating foods with fewer calories per volume – scientifically termed “low-energy density” foods – may actually help achieve sustainable weight loss. While the term low-energy density sounds scientific and complicated, the concept is quite simple: make “smarter” food choices, and one can eat enough food to not feel deprived and still lose weight. The secret weapon of these foods is their ability to provide eating satisfaction and to create a feeling of fullness without a lot of calories. How? First of all, low-energy density foods tend to be loaded with water, air or fiber, which adds calorie-free volume to food, and has a big impact on how much of a food one eats. In other words, it makes one feel satisfied with fewer calories. Secondly, these foods are typically lower in fat, a notorious source of “hidden” calories. A common example of where one can make wise choices is breakfast foods. Grapes are a better choice than raisins because they contain more water and have a lower energy density; and a cup of hot oatmeal has a much lower energy density than a cup of granola due to its higher water content. Other examples of foods low in energy density are: Vegetables such as celery, cucumber, lettuce and tomatoes Fresh fruits such as pears, berries and melons (not dried or dehydrated fruits) Non-creamy soups such as bean soups, veggie soups, broths Cooked grains such as oatmeal, brown rice and couscous

Other examples of foods with a high-energy density include: Pretzels, chips and crackers Fried foods Nuts Sugary snacks “Focusing on low-energy density foods increases eating satisfaction with fewer calories, an important element in achieving sustainable weight loss,” said Karen Miller-Kovach, M.S., R.D., Chief Scientist at Weight Watchers International, Inc. “And, in addition to the weight-loss benefits, incorporating wholesome, less-processed foods is good for your overall health and well-being.” Weight Watchers has put its years of experience and scientific study into learning what works for healthy, maintainable weight loss, and the new TurnAround™ program is the result. With TurnAround, people can achieve healthy weight loss through a comprehensive weight-loss approach that incorporates individual needs and preferences. Members can now choose between two food plans: our flexible POINTS® plan, or our new No Counting plan that focuses on a list of wholesome foods from all the food groups. Both plans can help one make wise food choices while fitting comfortably in your life, so you can stick to it and lose. Weight Watchers is America’s trusted name in weight loss and the global leader in weight-loss services, with approximately 46,000 weekly meetings in 30 countries. Weight Watchers mission is to help people reach and maintain a healthy weight. At the heart of Weight Watchers are weekly meetings which provide the coaching and tools to help people make the positive changes required to lose weight and keep it off. Weight Watchers also offers two subscription products for people wanting to follow Weight Watchers online. To learn more about Weight Watchers services, products and publications, visit WeightWatchers.com. To find the nearest Weight Watchers meeting location, call 1-800-651-6000 or click on the Find a Meeting link at the top of our homepage.

EDITOR’S NOTES: Local Weight Watchers spokespeople are available in your area to discuss choosing foods based on their energy density and nutritional value. For your convenience, this release is also available electronically. 1Rolls BJ, Ello-Martin JA, Tohill BC. What can intervention studies tell us about the relationship between fruit and vegetable consumption and weight management? Nutr Rev. 2004;62(1):1-17.