 friends welcome back to my channel and welcome to the fourth and final video in my eat this not that savvy w w swabs this video is my all-time favorite because we are going to be talking all things snacks all things dessert and I'm going to share with you some really amazing savvy swaps that you can make on some of your favorite snacks and desserts to work them into your WW plan just a little bit better so I am super pumped for this video I can't wait to share it with you we have a lot of snacks and desserts to go over so let's jump right in our snacks list is cottage cheese this is such a great high protein nutrient dense snack you have to watch your milk fat on your cottage cheeses and pick one that has a little bit less milk fat so that it's a little bit less smart points so for example you do not want to pick a four percent milk fat cottage cheese you're going to want to go for a low fat or a 2% cottage cheese my favorite is Daisy it's absolutely delicious you can have an entire cup for two smart points and if you've watched some of my other videos you know that I love adding fun things to my cottage cheese like croutons if I'm looking for something kind of savory or I like to add fruit canned fruit or the no sugar added fruit cups to my cottage cheese to give it that little burst of sweetness if I'm looking for more of a sweet treat also you can go the fat-free route of cottage cheese it's just not my favorite I really prefer to take a little extra point hit and get the 2% milk fat cottage cheese but if you're looking for a great snack that's packed with protein and really good nutrient dense go ahead and pick cottage cheese while we're talking about cottage cheese I want to touch a little bit more on fruit cups I did mention that I do like to add fruit cups to my cottage cheese make sure that you are selecting one that is in water or that is no sugar added those regular fruit cups with sugar are so high in smart points because that liquid that they're in is pure sugar so make sure you're selecting a no sugar added or a fruit cup packed in water when you're picking those fruit cups these are great to have fruit on the go and packed in water or no sugar added are zero smart points on all plans what about bars you know those protein bars those snack bars I'm going to share with you some of my favorites but I want to caution you to stay away from a lot of other protein bars and snack bars on the market because they are so high in smart points based on their sugar content for example you want to steer clear of the nature valley like the sweet and salty the ones that are coated in chocolate or yogurt or that have that chocolatey coating on the bottom those ones are going to be a lot higher in smart points you want to stick with your fiber one 70 or 90 calorie I will be the first to tell you I don't care for the fiber one 70 calorie the only one I've tried is the lemon and I did not like it at all I thought it had an absolutely terrible aftertaste so if you do enjoy those stick with those 70 or count 90 calorie fiber one as far as like granola bars go or go for a kids version or a mini granola bar you're gonna save a lot of points but you're still going to be able to indulge in a granola bar if that's really what you're craving for that day for a snack but as far as protein bars go same kind of concept applies I don't think having a protein bar over 200 calories is always the best choice for a snack I like to keep my snacks 200 calories or less or five smart points or less so when you get over that 200 calorie mark or you get into those big bars like those builder bars or even your cliff bars you're gonna have eight nine ten smart points so I like to stick with under two count hundred calorie bars as you know my favorite is the built bar this isn't a protein bar this is not your mama's protein bar these are packed full of delicious nest they taste like a candy bar but they have protein fiber and fat so they keep you satisfied and full they are three to four smart points a bar most of them are three smart points when you get into the nut type of bars that's where you're going to have a little bit more points for example the peanut butter is four smart points but I love the coconut almond that is three points I love the raspberry it's three points the mint brownie delight is three points so highly recommend built bar my code here on the screen will get you 10% off in free shipping if you're looking for a great satisfying keep you full taste like a candy bar protein bar built bar is absolutely the way to go the other bar that I like is quest my only complaint about quest is that it sometimes hurts my stomach and I absolutely cannot have more than one quest bar in a day or I'm in some serious trouble so I like them but I find them to be more expensive than the built bar and again they seem to bother my stomach where the built bar doesn't so the moral of the story on granola bars and protein bars watch your sugar watch your calories and try not to have over five points or so in any of those snacks because if you're gonna want to pair that with something else generally and if your protein bar or your granola bar take up all your snack points then that's kind of a bummer so make sure that you're selecting a lower point granola bar or protein bar what about chips I love chips but I like chips so much that I have to stay away from full bags of chips and if I do decide to buy a full-size bag of chips I immediately have to put them into serving size bags or I will overeat so I tend to find myself purchasing those prepackaged pre-portioned out chips I really like the variety packs that you can get at Costco they have everything from rice cakes to popcorners to all of your favorite baked lays and chips to your choosing now if you do decide to buy a full bag of chips I recommend portioning those out right away that way you're watching your portions you're not overeating your chips and my favorite as far as full-size bags go are 100% the poppables I love the poppables they are so good you can have a ton of them for the smart points they're airy they're delicious they have great flavor and they absolutely satisfy that crunch factor hands down I also enjoy pop chips I like the ones with ridges because they kind of remind me of actual real greasy bad for you potato chips I love the barbecue that's a great option if you're looking for more of an actual chip and another great chip option if you like Cheetos are the Trader Joe's reduced guilt Cheeto puffs these are amazing they taste like real Cheetos but they are so low in smart points that you can have a ton for the points so those are my three favorite come in the big bag pre-portioned out snacks again I recommend the pre-portioned individual packages if you struggle with portion control or if you're someone that isn't very good about pre-portioning them out and you tend to overeat try to stick with those but my big tip is if you are going to indulge in the pop chips of the world make sure that you just pre-portion them out right away that way you're not tempted to overeat crackers is another great snack but I find myself tending to overeat those as well so I kind of do the same thing as I do with the chips when I buy a box of crackers I immediately weigh them out on my food scale put them in pre-portioned bags and then that way when I want to cracker I just grab a bag and the smart points are written on there with the Sharpie and again I'm not overeating I absolutely love the Trader Joe's Gorgonzola crackers these are one of my all-time favorites I love these because you don't have to dip them in anything they are so flavorful and delicious all by themselves that you save the points of having to dip them in some sort of a dip or like a sauce also I love the good things corn crisps you can have like 41 of these for three or four smart points it's insane how many you can have and these are like a tortilla chip of sorts that's what they taste like but they are a cracker consistency these are absolutely delicious dipped in salsa you can also dip these in queso and I also like to spread laughing cow cheese wedge on these it's so delicious and another cracker that's great for a cheese wedge one of the laughing cows is reduced fat ritz I'll put the points here on the screen for a serving but you can spread a wedge of that laughing cow cheese on those ritz crackers and you are indulging in a delicious buttery sweet cracker so same rule applies with crackers go ahead and buy the box but make sure you're pre-portioning them out so that you're not overeating another couple of honorable mentions of crackers are cheez-its I love cheez-its love them and also I really like the cheez-its snapped which is kind of a cross between a cheez-it and a chip so it's a great alternative if you love crackers and chips you're getting a little bit of both in this one product so again pre-portion those out right away that way you're not over indulging beef jerky is another absolutely fan tastic snack option on WW it's generally super low in smart points and it packs a huge punch of protein so it's a great snack to pair with those crackers or chips so that you're getting your carb but you're also substituting in a protein as well any beef jerky is a good choice I find that if you pick a regular or a peppered beef jerky or turkey jerky you're going to have a lot less points than if you're picking something more on the sweet side like that Korean barbecue jerky or even a teri-ocky jerky you're going to see an elevation in smart points because of the sugar content of those jerky so I always pick either a turkey jerky a plain or a peppered and you can literally have a serving of jerky for one to two smart points and again it's great if you pair that with some chips or some crackers or maybe you want to pair that with something sweet as a great morning or afternoon snack so highly recommend jerky for the smart points value and the protein the kid in me sometimes wants a package of fruit snacks I know I'm a full grown adult but I love fruit snacks so I have searched high and low for the brand of fruit snack that I have found to be the best and the most point-friendly and that is the Welch's so the Welch's fruit snacks whether you pick the regular fruit or the tropical fruit I know I think they have a berry blend as well they are three smart points per little pouch so again it's a great snack you can pair that with a cheese stick for one smart point or maybe a serving of jerky for one or two smart points and you've got your something sweet and you've got your protein these are also great to throw in your lunch bag if you want a sweet treat along with your lunch and for only three smart points you can't beat it there are other fruit snacks of course out on the market but I find point value in flavor Welch's is top notch what about popcorn popcorn is a fabulous snack now if you air pop popcorn it is zero smart points on the purple plan so that is definitely a fan-tastic snack you can top it with a little bit of nutritional yeast which is kind of a cheesy flavored flake that's really good for you but also kind of gives you that bit of cheesiness on your popcorn of course you can add a little bit of salt and then they also make some great popcorn seasonings that are zero to one smart points depending on the amount that you're using so popped popcorn air pop at home fresh from the kernel is a great option and you can really have the most popcorn for the smart points that way but if you're looking for convenience there are some great popcorn options that are convenient they come in the hundred calorie little packs jolly time I know makes one they have butter they have kettle corn you name it they have it and there are a hundred calories per mini bag so you don't feel bad eating the whole bag because it's three or four smart points and it's made for you to eat the entire bag and stay within your smart points if you do go for the full-size microwave popcorn bag make sure you're weighing out a serving on your food scale because if you're anything like me you can eat that entire full-size bag without even thinking so popcorn is a great snack it's full of nutrients it keeps you full and it's actually a great carbohydrate if you're going to choose one for a snack while we're talking popcorn let's touch on rice cakes rice cakes are a great snack if you watch my what I eat in the videos day videos you know that I'm loving a sweet treat at night with a rice cake it is a caramel rice cake topped with seven grams of jiff whips for one smart point and seven grams of the Hershey's light syrup not the sugar-free because it's disgusting but the light syrup and it's zero smart points so that is a three smart point snack I'm getting the sweetness of the caramel rice cake I'm getting a little bit of protein with the jiff whips and then again the sweetness of that Hershey's syrup on top and for three smart points yes please also I bought the little packages of rice cakes from Quaker from Costco those are great they range from three to four smart points they're pre-portioned you can't overeat them I like to have those sometimes with a wrap or a sandwich for lunch and the caramel and the apple cinnamon are on the sweet side so they make a great dessert or a great snack as well there are tons of rice cake options full-size minis you name it they have them whether you're choosing savory or sweet rice cakes are a great option especially if you pair them with something else like I do with the peanut butter they're easy to eat they taste delicious and they're just a really great snack option that will save you a ton of points I want to talk about nuts because you may think there's no way I'm eating anybody's kind of nuts on Weight Watchers because they are so high in smart points they are you're correct but watch your portion and you can have nuts nuts are great for your heart they are nutrient dense they're full of protein healthy fat I recommend getting the little hundred calorie packs of nuts I know they have almonds and I believe they even have like a cocoa dusted almond they also have almonds and walnuts these are great to watch portion control it's a hundred calories it's three smart points and you still feel like you're getting that heart healthy delicious nuts as part of your diet you can also buy the full containers I love the bold almonds in the wasabi and soy sauce those are my favorite I do have to proportion them because I can eat that whole canister I literally love them so I have to proportion those myself but it's still a great option I can make a two three four or five smart point portion of nuts by weighing them out on my food scale so if you're someone that's looking for convenience and pre-portion grab those hundred calorie packs if you want to try some of the other fun flavors of nuts that are out there or maybe nuts that don't come in the pre-portion packages like pecans or macadamia nuts or cashews go ahead and just weigh them out on your food scale I highly recommend proportioning them because if you're anything like me you can eat a lot of nuts meat sticks is another great high protein snack Costco generally has the meat sticks that you can find for anywhere from one to three smart points we're talking chicken turkey pepperoni sausage types of sticks the smaller the stick the less smart points watch your ingredients and just make sure you're scanning and calculating the beef sticks or the meat sticks that you're choosing but they're a great snack you can pair those with a string cheese you can even have them with a little package of rice cakes and you're having a carb and a protein so it makes a really good snack I know Costco again has some great options also you can find the little shorty sticks and those are generally pretty low in smart points as well but from what I found as far as meat sticks goes the lowest smart point ones are Vermont they are a little bit on the pricey side but you're going to be able to have those for one to two smart points for a stick and they're really really delicious so meat sticks are a great snack as well you can even have them alongside your lunch for that extra boost of protein the last snack I want to share with you before we move into dessert options are olives olives are a great snack whether you're a black olive lover or a green olive lover they're a fabulous snack again proportion them out put them in a little baggie you can even buy the individual little bags of olives at Trader Joe's I think they're 99 cents and they have one serving of green olives in them also the store does sell olives to go they are pretty pricey they come in these little individual plastic cups and that's a portion of olives so if you're trying to save money buy a can of olives just proportion them out in little containers and they make an absolutely great snack again pair of them with something of protein or carbs and you have a great snack so let's jump into dessert so let's talk about some of my favorite dessert options on www first I want to talk about sugar-free pudding I have kind of rediscovered this this is something that I ate a while ago and kind of lost sight of it on my radar and then rediscovered it and I am loving it sugar-free pudding is a great great dessert it is two smart points per cup you can't overeat because it's proportioned in a cup top it with a little fat free ready with I made a delicious like frozen pudding sandwich that I got from my friend at Sophie Marie D if you have not checked out her channel I'll put it here on the screen for you she's amazing she's hilarious she made this dessert and it's so good you take a pudding cup and some jiff whips and you put half the pudding cup in a muffin tin top it with a little bit of jiff whips about seven grams one points worth and then put the other half of the pudding cup on top throw it in your freezer and you have like a pudding peanut butter dessert for three points so good but I love sugar-free pudding you can top it with chocolate chips marshmallows again fat-free ready with just a great really low smart point option they have chocolate vanilla tons of flavors so definitely recommend sugar-free pudding another one of my favorite desserts are smart cakes you guys know this I love love love them I pair them with a yogurt either a dan and lighten fit or a two good or a ciggies and I make a parfait with them so I take one of the smart cakes a cup of yogurt and some fat-free ready with and I layer that into an amazing parfait and it's three to four smart points depending on how much fat-free ready with you use highly recommend the smart cakes they come in tons of flavors orange vanilla raspberry chocolate cinnamon they are one smart point a piece they are keto friendly they are low-carb they're gluten-free they're amazing I even sometimes will pop it in the microwave for 10 or 15 seconds and just eat it nice and warm like a piece of warm delicious cake or a cupcake they are so good they have this really yummy cinnamon-y sugary coating on top highly recommend and for one smart point if you're really looking for a really good low smart point dessert smart cakes are the way to go one point for a little cake you can order those off of the smart baking website my code here on the screen will get you 10% off this is the same company that sells the smart buns which are the one smart point hamburger buns and they also sell the smart muffins which you know are one of my other absolute favorite sweet treat desserts these are huge muffins huge like Costco size muffins for two to three smart points I love the banana nut and the pumpkin and they also make a chocolate chip so highly recommend checking out smart bakingco.com picking up the smart cakes the smart muffins and taking a look at those smart buns as well a new find for me which I am so excited about our dessert shells now I found these at Walmart they are a dollar package for a pack of four so it's a steal a quarter a dessert shell it is a cross between a yellow cake and an angel food cake it is so good and the little dessert shell is only three smart points I slice up some fresh strawberries top it with a little fat free ready with fat free ready with you guys is a must have on your journey make sure your fridge is fully stocked you can have up to five tablespoons for zero points so you're going to hear a lot about that free ready with because I use it on a ton of desserts so I take that little dessert shell some strawberries some fat free ready with and I have a three smart point strawberry shortcake absolutely delicious I usually stock up and I'll just throw them in my freezer they freeze great you can just pop them out as you need to use them delicious sugar-free jello is another great dessert option it is zero smart points and they have every flavor you can think of they do come an individual little cup so that's super convenient and again a little fat free ready with on top and you have a zero smart point dessert you can also buy the boxes of sugar-free jello and make your own you can also use sugar-free jello in non-fat Greek yogurt and cottage cheese and over grapes to make a really delicious dessert so sugar-free jello is something I always have in my house because I'm always adding it to something or making it for a zero point dessert highly recommend having sugar-free jello in your pantry and maybe a cup or two in your fridge another delicious dessert is brownies and this is where we can go back to the fiber one so fiber one makes a 70 calorie brownie I have not tried the brownie like I said I've only had the lemon and I did not like it at all but I've heard that the brownie is really good so if you're wanting a brownie nuke it for 10 or 15 seconds you could even top it with some jiff whips a little bit of fat-free ready whips some sugar-free caramel sauce lots of options to make a ooey gooey brownie dessert you could even take it and crumble it up over some halo top or enlightened ice cream and really feel like you're indulging in a brownie sundae for a reasonable very reasonable amount of smart points there's also sugar-free brownie mix that comes in a box you can make your own brownies you can make them however you want whatever flavor you could add a little bit of extract like coconut or peppermint and make a delicious brownie homemade that you can use for the same purpose as the fiber one so brownies are still in our eating plan especially if you're choosing the right brownie since I mentioned sugar-free caramel sauce let's talk a little bit more about it sugar-free caramel sauce is delicious smuckers makes a great squeezable one it is or can be high in smart points just watch your portion of it and you can work it into your day it's great to drizzle over the top of those brownie sundaes or even over a pudding cup and if you lower the serving you can have a zero or one smart point amount of the sugar-free caramel sauce also like I mentioned earlier the Hershey's light is amazing you guys it tastes like real Hershey's syrup but it is half the calories and one serving of it I believe is one or two smart points but again if you go seven grams or less it's zero so you can use that as a nice drizzle over your dessert and seven grams is a lot it is a lot of Hershey's sauce for zero smart points so definitely have those two sauces on hand they're great to incorporate into basically any dessert what if you want candy just some good old-fashioned candy highly recommend smart sweets smart sweets smart sweets that is your biggest bang for your candy buck on w w they actually just reformulated their candy and took out the questionable fiber I guess the fiber that they used was questionable whether it affected your blood sugar so they took that out and they also changed their sugar to alulose so they do not use any sugar alcohols at all in their candy alulose is naturally derived from figs and raisins it does not upset your digestive system and it does not raise your gi index so it's a great sugar so they've reformulated their smart sweets and you guys they're even better than they were before they have pea trains sweet fish fruity and sour gummy bears and sour blast buddies which are like sour patch kids you can have the entire bag of candy for three points a bag of candy for three points that's insane and they're all delicious my favorite is the pea trains I love the sweet fish and then from there I absolutely love just the fruity gummy bears so there is something if you're a fruity person or a sour person go over to smart sweets.com my code will get you free shipping so you can head over and try them out the new alulose sweetened ones are not out in the stores yet they're only available online but the shipping is free so why go to the store you generally pay more you can have them ship to your doorstep for free with my code so highly recommend smart sweets if you're wanting just a good old-fashioned bag of candy another dessert I love is sugar-free or no sugar added pie filling I've shown this several times on my channel I love the cherry I can generally only find it at walmart but I know that the wilderness brand also makes a no sugar added I just struggle to find that I can find the no sugar added cherry and apple pie at walmart you can have a ton a ton for one smart point what I like to do with it is I will put it in a little dish I'll top it with one serving of lilies chocolate chips and some fat-free ready whip delicious another thing you can do is use this on those dessert dessert shells that we talked about in place of strawberries and you can also buy the little gram cracker individual pie crust and add some pie filling to that and some fat-free ready whip and you literally have a mini personal cherry or apple pie such a great dessert low smart points and absolutely delicious chocolate who doesn't love chocolate oh my husband hates chocolate but most people love chocolate and you would think that chocolate would be really high in points a lot of it is your Hershey's those types of things are really high in points but you can sub those out with an alternative lilies chocolate chips are amazing they're so good I love making pancakes and putting some lilies chocolate chips in there I talked about how I will add those to my dessert with that pie filling it's so good you can top the sugar-free pudding with it you can also buy lilies chocolate bars they are a little bit on the pricey side they are sweetened with stevia but it's a great alternative if you want chocolate they have milk chocolate dark chocolate they have them with fruit and salted and not salted so lilies chocolate bars are a great option you can have a large serving for the smart points and also again sugar-free or I'm sorry Hershey's light chocolate syrup is a great chocolate option so chocolate is not out of the question on you just have to pick the right chocolate lastly let's talk about ice cream can you believe we're at the end of the snack desserts I can't even believe it but I wanted to go out with the bang and talk about ice cream I love ice cream I have recently found my new favorite which is the Simple Truth Organic brand it is a Fred Meyer or Kroger brand but you can have these delicious ice cream bars for three smart points the peanut butter chocolate chip is so good it is loaded with chocolate chips for three points I also love the enlightened bars those are delicious yasso makes a really good ice cream bar and also does halo top they make little mini bars that are two points so good speaking of halo top you can also buy really good low point ice cream by the carton halo top enlightened are great options sugar-free popsicles are great they're usually zero to one smart points so you can still have ice cream and that's what's so exciting that's why I love ww if I want ice cream for dessert I just work ice cream into my day make sure I have the points available and voila I have ice cream for dessert and on kind of the ice cream note I want to give an honorable mention to Cleo bars Cleo bars I've talked about these in my top 20 foods are delicious I have found these at Walmart you can also order them off of the Cleo bar website the vanilla is my favorite it literally tastes like cheesecake now they're small guys they're about this big and they are five to six smart points they have great ingredients they are a Greek yogurt based bar and they're covered in the most delicious chocolate so if you have the points to spare it's a good nutritional great ingredient dessert so Cleo bars are my honorable mention on the ice cream but there are so many ww friendly ice creams out there in fact ww even makes ice cream so definitely start the hunt for some ice cream as the weather starts to get warmer and make sure that your freezer is stocked with ice cream you can eat and guess what your family's probably gonna enjoy it just as much all right that's it for the eat this not that savvy ww swap series I know you guys have absolutely loved these videos you keep messaging me saying I've given you so many great ideas that seriously warms my heart because that's exactly why I like to put these videos out this one of course is my favorite because as you know I love snacks and sweet things so snacks and desserts are my favorite but there are so many great substitutions out there nothing is off limits on ww that's exactly why I love this program so you just make savvy swaps healthier options lower point options and you can still indulge in your very favorite foods so if you haven't seen the other videos in this series I'm going to link them down below for you we had a breakfast addition a lunch and dinner addition a condiments addition and this one here snacks and desserts so I've given you so many options for savvy swaps and eat this not that on ww that I'm sure your head is spinning with everything that I've shared with you but I've really enjoyed doing this series I do have a ton of other great kind of video series and new things coming out on my channel in 2020 and I can't wait to share all of them with you so if you're new to my channel welcome I'd love it if you'd stick around join my youtube friends and family and subscribe hit the little bell that way you're just notified whenever I upload something new give this one a thumbs up if you ever loved this series and comment down below my friends I want to hear what did I share with you today that you had no idea that you could swap out and still enjoy on ww thank you guys so much for watching this has been so much fun and I can't wait to see you in my next video bye