Bread is a staple food for many people, but it can also be high in calories and points on the Weight Watchers program. Weight Watchers assigns different point values to foods based on their calorie, fat, and fiber content. Some breads are zero points on Weight Watchers, meaning they can be eaten freely without counting towards your daily or weekly SmartPoints budget.
What Makes a Bread Zero Points?
For a bread to be zero points on Weight Watchers, it must meet certain nutritional criteria set by Weight Watchers:
- Less than or equal to 60 calories per slice
- 1.5 grams of fat or less per slice
- At least 3 grams of fiber per slice
Breads that meet these guidelines can be eaten without tracking or counting towards your daily SmartPoints. This allows Weight Watchers members more flexibility with their SmartPoints budget.
Weight Watchers Zero Point Breads
Several bread brands and varieties meet the Weight Watchers zero points criteria. Here are some of the most common zero point bread options:
Sara Lee 45 Calorie & Delightful Wheat Bread
This light wheat bread contains only 45 calories, 1g of fat, and 5g fiber per slice. It’s one of the most well-known and widely available zero point breads.
Nature’s Own Life 40 Calorie Bread
With 40 calories, 1g of fat, and 5g of fiber, Nature’s Own Life is another zero point option. It comes in white and wheat varieties.
Pepperidge Farm Very Thin 100% Whole Wheat Bread
Very Thin Wheat Bread from Pepperidge Farm contains 60 calories, 1g fat, and 3g fiber per slice.
Franz Lower Calorie 100% Whole Wheat Bread
This wheat bread contains 60 calories, 1.5g fat and 3g fiber per slice, meeting the zero points criteria.
Aunt Millie’s 35 Calorie Bread
Aunt Millie’s 35 Calorie Bread, offered in white and wheat, contains only 35 calories, 1g fat, and 5g fiber per slice.
Benefits of Zero Point Bread on Weight Watchers
Eating zero point bread on Weight Watchers offers several benefits:
- Saves SmartPoints – You can enjoy bread without using up your daily or weekly SmartPoints.
- Boosts fiber – Zero point breads are high in fiber, which aids digestion and keeps you feeling fuller longer.
- Controls calories – The low calorie content allows you to enjoy bread without significant calorie impact.
- Adds variety – Zero point breads increase the variety of foods you can eat on Weight Watchers.
Tips for Using Zero Point Bread
Here are some tips to get the most from zero point bread when following the Weight Watchers plan:
- Check the nutrition facts label to verify the bread is zero points for your plan.
- Measure 1 slice carefully and don’t exceed.
- Use zero point bread to make sandwiches, toast, breadcrumbs and more.
- Combine with other zero point foods like eggs, chicken breast and vegetables.
- Freeze extra slices to prevent waste.
- Avoid high calorie additions like spreads, oils and thick sandwich fillings.
Zero Point Bread Recipe Ideas
Here are some healthy and delicious recipe ideas using zero point bread:
Breakfast Ideas
- Toast with mashed avocado and sliced tomatoes
- Open-faced breakfast sandwich with egg, turkey and spinach
- French toast with sliced fruit
- Breakfast bruschetta on toasted zero point bread
Lunch and Dinner Ideas
- Grilled chicken sandwich with lettuce, tomato and mustard
- Tuna melt made with zero point bread
- Turkey burger on a zero point bun
- Bruschetta chicken over toasted zero point bread
Snack Ideas
- Roll-ups made with zero point bread, turkey and cheese
- Mini pizzas on thin zero point crust
- Quesadilla with zero point tortilla, salsa and chicken
- Skinny grilled cheese on light bread
Shopping for Zero Point Bread
You can find zero point breads in the bread aisle of most major grocery stores. Some tips for shopping:
- Look for the Weight Watchers logo on packaged breads.
- Check the nutrition facts and ingredients lists for calorie, fat and fiber amounts.
- Seek out light, thin or low-calorie wheat and white bread options.
- Try breads from Weight Watchers-approved brands like Sara Lee and Nature’s Own.
- Shop store bakery sections for fresh zero point bread.
- Purchase small loaves until you find varieties your family enjoys.
Many markets now also carry zero point tortillas, pitas, english muffins and wraps as well.
Zero Point Bread FAQs
Here are answers to some frequently asked questions about zero point bread on Weight Watchers:
Does zero point bread fit into the Weight Watchers plan?
Yes, Weight Watchers encourages members to eat zero point foods like certain fruits, vegetables, lean proteins and zero point bread in appropriate portions as part of following the plan.
Can you eat unlimited amounts of zero point bread?
No, zero point does not mean unlimited. One regular slice of zero point bread is considered one serving. Portion control is still important for weight loss.
Does zero point bread cause weight gain?
Zero point bread does not directly cause weight gain since it is low in calories and fat. However, eating too much of any food can lead to consuming excess calories, which contributes to weight gain over time.
Is zero point bread healthy?
Most zero point breads are relatively healthy as they are made with whole grains and fiber. However, bread labeled as “zero point” is not necessarily the most nutritious option. Focus on finding bread that fits your SmartPoints budget and contains added nutrients.
Can you make your own zero point bread?
Yes, there are many recipes online for making homemade zero point bread using ingredients like whole wheat flour, oat fiber, egg whites, Greek yogurt and light butter. Homemade bread allows you to control the ingredients.
Conclusion
Zero point bread can be a smart addition to your Weight Watchers plan. Sticking to just 1 daily slice of an approved zero point bread variety helps control calories and carbs while offering flexibility with your SmartPoints budget. Pair zero point bread with lean proteins, vegetables and fruit as part of an overall balanced diet for optimal health and weight loss.