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© Slimming World | UK & ROI | April 2015
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The Green choice offers you unlimited pasta, rice, potatoes,
grains, pulses and vegetables, fruit, eggs and vegetable
proteins like Quorn or tofu with double the Healthy Extra
choices each day – that’s 1 or 2 ‘a’ choices and 2 ‘b’
choices. To unlimited Free Food, add measured Healthy
Extra portions of meat, fish, milk, bread and cereal for
extra protein, extra fibre and extra calcium. It’s superslimming, it’s super-healthy and it’s another great choice
for vegetarians or people who prefer to eat less meat.
choose your Free Foods
Choose freely from all the Superfree Foods and from
the Green Free Foods (from page 4). No weighing,
no measuring, no counting – no kidding!
2
choose your Healthy Extras
3
choose your Syns
Every day choose once or twice from the Green
Healthy Extra ‘a’ section (on page 13) and twice from
the Green Healthy Extra ‘b’ section (on page 14).
Each day enjoy 5-15 Syns, counting the green Syn
value (see page 21).
3
Superfree Foods are super-satisfying for the appetite and very,
very low in calories.
fruit
Nearly all fruits are Superfree Foods!
H
Have as much fresh or frozen fruit as
you like for breakfast, for dessert, as a
snack or just any time you feel peckish.
sApples
s Apricots
Bananas
SBilberries
fSBlackberries
fSBlackcurrants
Blueberries
SBoysenberries
Cape gooseberries (physalis)
s Carambola (star fruit)
s Cashew fruit (not cashew nut)
sCherries
s Clementines
fS Cranberries
Custard apples (cherimoya)
sDamsons
weightwise
Cooked, canned and dried fruit
count as Healthy Extras or as
Syns. Puréed fruit, fruit juice,
nectars and smoothies always
count as Syns.
© Slimming World | UK & ROI | April 2015
Fill one third of your plate with Superfree Foods where you can
and make them your first choice between meals. This way, you’ll
naturally limit your energy intake without counting a single calorie,
and, whichever Food Optimising choice you follow, you’ll achieve
your weight loss dreams while enjoying a really healthy diet!
Persimmon (sharon fruit)
sPineapple
s Plums, all varieties
f Pomegranates
SPomelo
s Prickly pears
Rambutan
S Raspberries
fSRedcurrants
SRhubarb
F Sapodilla
s Satsumas
S Strawberries
STamarillos
sTangerines
fSTayberries
s Ugli fruit
fS Whitecurrants
Green
superfree foods
SLimes
S Loganberries
SLoquats
Lychees
Mammie apple
sMandarins
Mango
Mangosteen
FsMedlars
S Melon, all varieties
sMulberries
sNectarines
s Oranges
s Ortaniques (honey tangerines)
s Papaya (paw paw)
fs Passion fruit
s Peaches
s Pears
s Dragon fruit (pitaya)
sElderberries
s Feijoa
s Figs
S Gooseberries
S Grapefruit
Grapes
sGreengages
fs Grenadilla
fSGuava
Jambu fruit
Jujube (Chinese date)
S Kiwano (horned melon)
s Kiwi fruit
fsKumquats
S Lemons
For information about the health symbols, please see your Food Optimising book.
5
Nearly all vegetables are Superfree
H
Foods! Enjoy them fresh, frozen,
canned or pickled in vinegar.
Cook veg without fat to keep them
Superfree! If you add fat, make sure
you count the fat as Syns.
healthwise
The Department of Health recommends
that we aim to eat five portions of fruit and
vegetables a day – we recommend that you
eat at least that amount; more if you like!
Acorn squash
superfree foods
s
s
s
s
s
s
s
s
s
cfs
s
s
fs
s
s
s
s
s
fs
s
Fs
s
s
c s
cfs
s
s
s
s
Green beans
Endive
Fennel
s
Cfs
f c s
Turnip
Alfalfa sprouts
Artichokes
Asparagus
Aubergine
Baby sweetcorn
Balor beans
Bamboo shoots
Bean sprouts
Beetroot
Broccoli
Brussels sprouts
Butternut squash
Cabbage (all types)
Capers
Carrots
Cauliflower
Celeriac
Celery
Chard
Chicory
Chillies
Chinese leaves (amaranth)
Chioca
Choko (custard marrow)
Cluster beans
Courgettes
Cucumber
Curly kale
French beans
Garlic
Gherkins
Karela
Kohlrabi (cabbage turnip)
Leeks
Lettuce
Mangetout
Marrow
Mushrooms
Mustard & cress
Okra
Onions
Pak choi
Papri beans
Peppers / Pimentos
Pumpkin
Radicchio
Radishes
Runner beans
Salsify
Seakale
© Slimming World | UK & ROI | April 2015
s
s
f s
s
s
s
s
s
s
s
f s
s
fs
s
s
fs
s
s
s
s
C s
s
s
cfs
s
s
cfs
s
s
s
f s
superfree foods
Green
weightwise
vegetables
superfree foods
Seaweed
Shallots
Spaghetti squash
Spinach
Spring greens
Spring onions
Sugar snap peas
Swede
Tomatoes (including
passata and tomato purée)
Vine leaves
Water chestnuts
Watercress
se
rai
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superfree foods
superfree foods
superfree foods
7
Green
free foods
starchy vegetables & pulses
Beans, peas and lentils are known as pulses. They’re all super-healthy, super-filling and
super-tasty. Choose fresh, frozen or canned varieties.
As well as all that fabulous Superfree Food, you can eat as much
as you like of all this wonderfully satisfying Free Food. Remember,
where you can, to fill one third of your plate with Superfree Foods!
Aduki beans
hsF
h f
hSf
hsf
hSf
hSf
hsF
hsf
H hsf
h f
hSf
hSf
hsF
hsf
hSf
hsf
hSf
H f
hSf
h f
Black beans
Baked beans in tomato
sauce
Black eye beans
Black gram beans
Borlotti beans
Broad beans
Butter beans
Cannellini beans
Chickpeas
Corn on the cob
Dried peas
Edamame beans
Flageolet beans
Garden / fresh peas
Haricot beans
weightwise
If you add fat during cooking,
count it as Syns.
h F Pinto beans
H Plantain
H Potatoes
hSf Processed peas
hsf Red kidney beans
h F Soya beans
hsF Split peas
H Sweetcorn
H Sweet potatoes
hs Sword beans
H Yams
healthwise
Lentils, all varieties
Marrowfat peas
Mung beans
Mushy peas
© Slimming World | UK & ROI | April 2015
h f
hSf
Potatoes don’t count
towards your ‘five a
day’ – but they are filling
and a good source of
vitamin C and fibre.
Parsnips
Petits pois
Pigeon peas
rice, pasta & grains
Rice, pasta and grains are staples that you can make into hundreds of delicious
h
meals. They are nutritious and, cooked without fat, they’re Free Food.
healthwise
Choose wholegrain
or brown rice,
and wholemeal or
wholewheat pasta, for
extra fibre and for extra
filling power.
Buckwheat*
Pearl barley*
Bulgar wheat*
Quinoa*
Couscous*
Rice*
Dried pasta (all types, eg tagliatelle,
spaghetti, lasagne and cannelloni tubes)*
Millet*
ou
pist
p
sou
Noodles, plain / dried
*If ground, or used as a flour substitute,
these foods have a Syn value. Fresh pasta
contains Syns, see p75 of the Syns section
of your Food Optimising book.
9
free foods free foods free foods
dairy products
eggs
Packed with calcium, these fab
h
c
four are really versatile. Use them
Enjoy eggs boiled, coddled, poached,
scrambled or fried using low calorie
cooking spray.
in meals, as desserts, to create dips or
simply as they come!
Quark – skimmed milk soft cheese*
Low fat / virtually fat free cottage cheese*
Fat free natural fromage frais*
healthwise
Pregnant women, the
elderly and babies are
advised not to eat raw or
soft-boiled eggs.
Fat free natural yogurt*
*Some flavoured varieties have
Syns (even some of those that say
fat free!), so to protect your weight
loss please double-check Syns
Online, the latest Food Directory or
the Low Syn Snacks book. Average
Syns are also included in your Food
Optimising book.
vegetable proteins/
meat replacements
hsfQuorn mince and pieces
Use this to replace meat in pies, pasta
dishes, chilli and curries.
CFTextured vegetable protein
C drinks
flavourings
Aim for 6-8 mugs or glasses of any type
of fluid per day (alcohol doesn’t count!).
Experiment with herbs, spices and
seasonings to add zest and flavour to
your food, and as an alternative to salt
(see healthwise point, left).
Bovril
Coffee*
No added sugar cordials
dressings &
accompaniments
Tea (including herbal teas)*
Agar agar
Low calorie fizzy drinks
Mineral water
*Use milk from your Healthy Extras
(see p13) in tea and coffee, or count
½ Syn for each dash you use.
(tvp) / soya protein (made
with defatted soya)
sweeteners
Tofu, naturally smoked
and plain
Artificial sweeteners in tablet or
drop form are Free; so are granular
sweeteners with less than 2 calories per
teaspoon, eg Canderel, Hermesetas,
Splenda, Sweet ‘n’ Low.
healthwise
For health reasons aim to limit your salt intake
to no more than 6g (1 level tsp) per day. Add
less salt to food at the table and watch out for
salt added to manufactured foods and sauces.
stocks &
concentrates
Bouillon powder
healthwise
If you have diabetes, ask your
Slimming World Consultant for a
copy of our diabetes information
booklet. We recommend that you
talk to your diabetes care team
about Slimming World and
Food Optimising.
staples
Even more Free Foods to choose
from each day, including drinks,
dressings and spices.
Stock cubes
Liquid stock concentrate
Ready to use liquid stock
Vegetable purées such as tomato,
garlic, ginger (only those that contain
no oil)
For gravy powder and granules, see the
Syns section of your Food Optimising book.
Bovril
Fat free French/Italian dressing*
Fat free vinaigrette*
Gelatine
Marmite
Mint sauce (no sugar added)
© Slimming World | UK & ROI | April 2015
weightwise
storecupboard
Green
free foods
Mustard powder
Nam pla (Thai fish sauce)
Soy sauce
Tabasco
Vecon
Vegemite
Vinegar, all varieties
Worcestershire sauce
*Must be 50kcals or less per 100ml. For all
other types of salad dressings see the Syns
section of your Food Optimising book.
low calorie
cooking spray
Frylight and any other brand which
contains 1 calorie or less per spray is
Free. (Please note, they’re only Free
when sprayed, not poured.)
11
healthyextras
every day!
extra
a choices
‘a’ choices are dairy foods that are high in calcium. Maintaining a
high intake of calcium when you’re slimming is important for good
health and may aid your weight loss too.
milk
cheese
Enjoy milk on its own, in hot drinks,
or on cereal.
Use in sandwiches, on jacket potatoes
or on pasta – whole, grated, sliced,
melted or grilled!
C 350ml skimmed milk*
C 250ml semi-skimmed milk*
c 175ml whole milk*
C 400ml skimmed goats’ milk
275ml semi-skimmed goats’ milk
C
c 200ml whole goats’ milk
130ml sheep milk
c
C 400ml unsweetened
calcium-enriched soya milk
C 300ml sweetened
calcium-enriched soya milk
C 300ml Arla Lactofree
Semi-skimmed Dairy Drink
200ml Arla Lactofree
C
Whole Dairy Drink
C
225ml calcium-enriched rice milk
*includes pasteurised, sterilised and UHT
grab and go!
C 35g Arla Lactofree Semi-Hard Cheese
c 30g Cheddar
c 30g Double Gloucester
C 35g Edam
C 30g Emmental
c 45g Feta
c 30g Gouda
30g Grana Padano
C
C 30g Gruyère
C 35g Halloumi
C 30g Hard goats’ cheese
C 45g Mozzarella
C 30g Parmesan/Parmigiano Reggiano
c 30g Red Leicester
C 40g Reduced fat Cheddar
C 75g Reduced fat/light soft cheese
c 85g Ricotta
© Slimming World | UK & ROI | April 2015
1 from2thechoices
a section
& 2choices
from the b section
make or
healthy
Green
green
CChoose these Healthy Extras when you have time to eat – but not to measure!
sta
pa
a
er
av
im
pr
2 Dairylea Light Cheese Slices
3 Mini Babybel Light Cheeses
4
Dairylea Light Triangles
3
Dairylea Original Triangles
2 Mini Babybel Original Cheeses
The Laughing Cow Extra
6
Light Triangles
5 The Laughing Cow Light Triangles
2
x 35g tubs Philadelphia Light
Soft Cheese
3 x 35g tubs Philadelphia Lightest
Soft Cheese
13
cereals
35g Kellogg’s Frosted/
Raisin Wheats
f
f
35g Kellogg’s Fruit ‘n’ Fibre
f
35g Nestlé Bitesize
Shredded Wheat
f
35g Nestlé Shredded Wheat,
Summer Fruits/Orchard Fruits
f
30g Nestlé Honey Nut
Shredded Wheat
f
f
f
f
f
f
35g Nestlé Shreddies, Coco/Original
35g Weetabix Crispy Minis,
Fruit & Nut/Strawberry
F
40g Weetabix Crunchy Bran
35g Asda/Tesco Wholegrain
Blueberry Wheats
f
35g Dorset Cereals
Simply Delicious Muesli
f
35g Dorset Cereals
Simply Nutty Muesli
f
35g Jordans Natural
No Added Sugar Muesli
F
f
f
40g Kellogg’s All-Bran
30g Kellogg’s All-Bran
Chocolate Crunch
f
30g Kellogg’s All-Bran
Golden Crunch
f
30g Kellogg’s All-Bran
Red Berry Crunch
f
35g Kellogg’s All-Bran
Sultana Bran
f
35g Kellogg’s All-Bran
Yogurty Flakes
35g Kellogg’s All-Bran Bran Flakes
35g porridge oats (unflavoured)
35g Post Grape Nuts
35g Quaker Oat Crisp Cereal
30g Weetabix Chocolate Spoonsize
hot tip!
More Healthy Extra choices are listed
on LifelineOnline, and in Free Branded
Foods. New Healthy Extra choices are
also highlighted in Slimming World
magazine.
hot tip!
e
rid
g
p
or
35g Morrisons/Sainsbury’s
Puffed Wheat
rr y
be
ed
x
i
m
You can replace any branded
breakfast cereal with a supermarket
own-brand of the same cereal.
Cereals not listed as a Healthy
Extra have a Syn value. See the
Syns section of your Food
Optimising book.
bread
Wholemeal bread is a Healthy
fExtra because it’s higher in fibre
F
F
6 Finn Crisp Original Thin Crisps
f
4 Finn Crisp Plus 5
Wholegrains Thin Crisp
60g of any wholemeal bread
F
f
5 Oat/Scan Bran
2 slices wholemeal bread
(small 400g loaf)
3 Finn Crisp Original Rye
Crispbread
3 Ryvita Cracked Black
Pepper/Sesame/ Sunflower
Seeds & Oats/Sweet Onion
fs2 Ryvita Dark Rye/Original
F 4 Ryvita Dark Rye/Original
f 2 Ryvita Fruit Crunch
F 3 Ryvita Hint of Chilli/
Multigrain/Pumpkin Seeds
& Oats
f
f
f
f
30g bag Ryvita Minis, all varieties
F
f
1 Weetabix and 2 Oat/Scan Bran
1½ Nestlé Shredded Wheat
2 Weetabix
1 Weetabix and 1 Hi-fi Light Bar, any variety
1 Weetabix and 3 Ryvita Wholegrain Crackerbread
grab and go! cereal bars
f 1 Hi-fi Bar
fs1 Hi-fi Light Bar
F 2 Hi-fi Light Bars
f 1 Kellogg’s Special K Chewy
Delight Bar
healthwise
than other bread.
60g wholemeal roll
1 slice Allinson Wholemeal Batch bread
(800g sliced loaf)
2 slices Hovis Nimble Malted
Wholegrain bread
2 slices Hovis Nimble Wholemeal bread
2 slices Hovis Wholemeal bread
(small 400g loaf)
1 slice Hovis Wholemeal bread
(800g thick sliced loaf)
2 slices Warburtons Wholemeal bread
(400g medium sliced loaf)
1 slice Warburtons Wholemeal Rye
bread (800g thick sliced loaf)
weightwise
© Slimming World | UK & ROI | April 2015
f
f
‘b’ choices are foods that
are high in fibre or contain
important nutrients for a
healthy balanced diet.
grab and go!
Green
extra
b choices
healthy
If you choose white, granary or
wholegrain bread, keep track of the
Syns as they quickly add up.
hot tip!
If you choose a ready-made
sandwich made with wholemeal
bread (beware – not granary!), you
can count the bread as a Healthy
Extra choice and deduct 6 Syns
from the Syn value of
your sandwich.
Fibre-rich foods are among the most powerful appetite-satisfiers. Fibre can also
help protect against many diseases and keeps your digestive system healthy.
If you aren’t choosing many Free Foods with an F/f symbol then we’d advise
you to choose a ‘b’ choice with an F or f. Please note, it’s important to drink
plenty of fluid especially when you’re increasing your fibre intake.
15
b choices
b choices
b choices
dried, canned & cooked fruit
dried fruit
f
f
f
f
f
f
f
50g apple
70g apricots, semi-dried
50g figs
40g goji berries
55g peaches
60g pears
80g prunes, ready to eat/soft
canned in juice not syrup,
all weights include juice
f
f
f
f
f
f
300g apple slices
300g apricots
hot tip!
Add artificial sweetener (which is
Free) when cooking fruit if you wish.
If you add sugar, count the Syns in
the sugar. See the Syns section of
your Food Optimising book.
135g breakfast apricots
275g pears
150g prunes
375g raspberries
cooked fruit
cooked weight
f 225g baked apple and
1 level tbsp mincemeat
f 375g apple
F 450g fresh apricots
F 400g blackberries & apple
Fs 300g blackberries
Fsc250g blackcurrants
f 300g damsons
f 275g fresh figs
F 350g gooseberries
fs 150g greengages
F 300g greengages
Fs 400g loganberries
f 300g nectarines
f 350g pears
f 400g plums, all varieties
soups
Ideal for times when you have time
f
to eat, but not to cook – these
soups are high enough in fibre to count
as a Healthy Extra ‘b’ choice.
b choices
200g serving Baxters Stay Full Soup,
Beetroot, Tomato & Buckwheat/
Broccoli, Salmon & Watercress/Spiced
Butternut Squash & Edamame Bean/
Tomato, Chorizo & Mixed Bean/
Minestrone, Basil & Parmesan
200g serving Baxters Vegetarian Soup,
Carrot & Butterbean/Spicy Parsnip/
Garden Pea & Mint
400g can Baxters Vegetarian Soup,
Mediterranean Tomato
200g serving Heinz Farmers’ Market
Soup, Garden Pea & Mint
300g serving New Covent Garden Soup,
Carrot & Coriander/Leek & Potato/
Chicken & Vegetables with Lentils and
Barley/Vegetable with Red Split Lentils/
Creamy Celeraic/Slow Roast Tomato
& Basil
300g serving New Covent Garden
Skinny Soup, Goan Spiced Chicken &
Lentils/Souper Green with Italian Pesto/
Tomato & Vegetables with Lentils
Nuts and seeds are a great source of
protein and minerals and a super snack!
200g serving Baxters Deli Inspired Soup
Bowl, Butternut Squash & Mascarpone
with Giant Butterbeans/Roasted Red
Pepper & Feta with Black Eyed Beans
20 almonds, shelled and whole,
or 2 level dsp flaked almonds
6 brazil nuts, shelled and whole
200g serving Baxters Favourites Soup,
Pea & Ham/Scotch Broth
f f 7 chestnuts, shelled and whole
15 peanuts, shelled and whole
200g serving Baxters Healthy Soup,
Autumn Vegetable Soup with
Mild Spices/Italian Bean & Pasta/
Puy Lentil & Tomato/Chicken & Vegetable/
Minestrone with Wholemeal Pasta
b choices
28 pistachio nuts, shelled
f 2 level dsp sesame seeds
f 30g tiger nuts
2 level dsp pumpkin seeds,
coat removed
2 level dsp sunflower seeds,
coat removed
6 walnut halves
olive oil
1 tbsp extra virgin olive oil
weightwise
Nuts and seeds contain high
levels of oil. Check measurements
for Healthy Extras or count them
as Syns. See the Syns section of
your Food Optimising book.
nuts & seeds
200g serving Baxters Chunky Soup,
Country Vegetable/Smoked Bacon
& Three Bean
400g can Baxters Favourites Soup,
Chicken Broth
b choices
© Slimming World | UK & ROI | April 2015
canned fruit
f 150g prunes
Fs 250g raspberries
Fs 350g redcurrants
fsc450g rhubarb
F 275g whitecurrants
b choices
Green
b choices
12 cashew nuts, shelled
and whole
35g coconut flesh, fresh
sautéed spinach and rais
ins
20 hazelnuts
2 level dsp linseed
1 level tbsp mixed nuts,
chopped
12 pecan nut halves
1 level tbsp pine nuts or
kernels
17
fish
b choices
b choices
b choices
b choices
b choices
meat & poultry weightwise
150g cod
s 115g cockles
150g haddock
135g hake
c 225g cockles
c 160g crab, canned in brine
95g
60g
beef or steak
120g halibut
100g crab, fresh
95g
95g
extra lean minced beef
150g hoki
450g lobster (weighed with shell)
115g
60g
veal fillets
150g lemon sole
110g mussels
185g monkfish
150g octopus
150g plaice
120g sea bass
c
c
85g60glamb
130g turbot
150g scallops, without shells
150g whiting
c
C
oily fish*
150g squid
110g carp
65g herring
50g kippers
55g mackerel, canned in
brine/fresh
65g mackerel, canned in
tomato sauce
125g scampi (not in breadcrumbs)
105g shrimps
weightwise
Cook fish without fat to ensure
it’s a true Healthy Extra. If you add
oil during cooking, make sure you
count the Syns.
rawcooked
weight weight
Remove all skin and fat from
poultry and trim all visible fat from
meat before eating, to ensure it’s
Free. If you add fat, make sure you
count the fat as Syns.
beef
lamb
poultry
115g70g chicken
90g60gduck
115g75g turkey
weightwise
Meat products such as burgers and
sausages generally have a Syn value.
See the Syns section of your Food
Optimising book.
pork
90g55gbacon
90g60ggammon
90g90gham
100g65g pork
offal
135g
80g
kidney, any type
120g
70g
liver (calf, chicken, pig)
80g60gliver (lamb)
© Slimming World | UK & ROI | April 2015
shellfish
160g prawns, raw & shell on
b choices
white fish
125g prawns, cooked & peeled
b choices
Green
b choices
C 100g pilchards, canned in
tomato sauce
80g salmon, canned in brine
65g salmon, fresh
85g salmon, smoked
C 70g sardines, canned in
tomato sauce
75g sardines, fresh
You’ll find a handy metric
to imperial conversion chart on
LifelineOnline. Visit
www.slimmingworld.com
to log on.
100g trout
115g tuna in brine/spring water**
90g tuna, fresh
healthwise
*For good health, aim to eat at
least two portions of fish a week, of which
one should be oily fish. **Please note, canned
tuna does not provide the same health
benefits as fresh tuna or other oily fish.
healthwise
Mums-to-be, breast-feeding mums
and teens are advised to limit
consumption of fish and shellfish.
See the Free2Go and pregnancy
booklets for details.
19
b choices
cheese
C 35g Arla Lactofree Semi-Hard
Cheese
40g Brie, white
40g Camembert
c
c
c
c
c
c
30g Cheddar
30g Caerphilly
55g Cheese spread
30g Cheshire
35g Danish Blue
30g Derby
30g Double Gloucester
b choices
C
C
c
35g Edam
45g Full fat soft cheese
C
30g Goats’ milk hard cheese
40g Goats’ milk soft cheese
35g Gorgonzola
c
C
C
C
30g Gouda
30g Jarlsberg
c
c
C
C
30g Lancashire
C
c
C
C
C
40g Processed cheese
75g Reduced fat Feta
C
C
C
C
c
c
45g Reduced fat Halloumi
35g Soya/dairy free cheese
30g Stilton, blue
35g Stilton, white
c
30g Wensleydale
30g Emmental
45g Feta
30g Grana Padano
30g Gruyère
35g Halloumi
120g Low fat/extra light soft cheese
45g Mozzarella
30g Parmesan/Parmigiano
Reggiano
30g Red Leicester
40g Reduced fat Cheddar
75g Reduced fat cheese spread
40g Reduced fat Emmental
65g Reduced fat Mozzarella
40g Reduced fat Red Leicester
75g Reduced fat/light soft cheese
85g Ricotta
30g Roquefort
ut
la l abosyns
Hi-fi, all varieties
Frosties
4.5 4.5 4.5
excluding Light,
Fruit & fibre
4.5 4.5 4.5
per bar
6.0 6.0 6.0
Granola, all varieties 5.5 5.5 5.5
Nut bar, small bar
6.5 6.5 6.5
Grape nuts
4.5 4.5 4.5
standard bar
11.0 11.0 11.0
Honey shreddies
4.5 4.5 4.5
Reduced calorie/
Muesli, all varieties 4.5 4.5 4.5
reduced fat,
small bar
4.0 4.0 4.0
Multigrain hoops
4.5 4.5 4.5
standard bar
6.0 6.0 6.0
Oat bran
4.5 4.5 4.5
large bar
9.0 9.0 9.0
Oat bran flakes
4.5 4.5 4.5
Standard,
Oatibix, 2 biscuits
9.0 9.0 9.0
small bar
5.0 5.0 5.0
Oatibix bites
5.0 5.0 5.0
standard bar
7.0 7.0 7.0
Oatibix flakes
5.0 5.0 5.0
large bar
10.0 10.0 10.0
Oatmeal, 25g dried 4.5 4.5 4.5
It’s the wonderful mix of freewheeling
plus5.0
just5.0
enough
structure
and control
jumbo bar
20.5that
20.5makes
20.5
Oats & more
5.0
Food Optimising so easy and
Oats effective
so simple in the long term. Syns provide the control! Foods
with a Syn value are thosepots,
foods
which would most certainly jeopardise our weight loss
all varieties,
10.5 10.5 10.5
if we didn’t control them. 57g pot
Coleslaw & salads
Oats so simple,
sachet 6.5
6.5 and
6.5 Syns makes Food Optimising
The synergy between Freeflavoured,
Foods,perHealthy
Extras
Coleslaw
plain, per
sachetare also
5.0 the
5.0 way
5.0 you can enjoy the
effective AND easy to live with.
Syns
foods that
many diets ban – without aPorridge
shredoats,
of guilt! All foods that aren’t
100gFree
unless have
stated a Syn value.
flavoured/plain,
Counting the Syns you use25g
each
your
diet for
optimum
weight
Coleslaw,
cheese
10.0 10.0
10.0
dried day helps
4.5you
4.5balance
4.5
luxury
11.0foods
11.0 11.0
loss, and maximum enjoyment.
A listing of4.5
the 4.5
Syn 4.5
values of
many everyday
is
Puffed wheat
standard
7.5 7.5 7.5
included in your Food Optimising
book. 4.0 4.0 4.0
Raisin wheats
light/reduced fat
6.0 6.0 6.0
Ready brek,
original, 25g dried
4.5 4.5 4.5
Rice krispies
5.0 5.0 5.0
Salads
Ricicles
5.0 5.0 5.0
100g
unless
stated
To check the Syns on the Shredded
Green choice
wheat, use our
Beetroot salad
0.5 0.5 0.5
each Online log onto
3.5 3.5
Syns Online tool. To find Syns
the 3.5
Caesar salad
6.5 6.5 6.5
wheatLoss Tools,
member website, click on Shredded
My Weight
bitesize, all varieties 4.5 4.5 4.5
Celery, fruit &
select Syns Tools and clickShreddies
on the link for 4.5
the 4.5 4.5
nut salad
11.5 11.5 11.5
previous Syns Online database.
Syn values
Couscous salad
Soya bran
1.5listed
1.5 1.5
here are averages for everyday
Syn values
with chargrilled/
Specialfoods.
K,
roasted vegetables 1.5 5.0 1.5
varieties
4.5 4.5 4.5
for some brands will differ,allbut
using our averages
Couscous salad
Sugar
puffs
4.5
4.5
4.5
won’t affect your weight loss.
with chicken
2.0 5.0 2.0
Sultana bran
4.0 4.0 4.0
Couscous salad,
Weetabix,
Moroccan-style
2.0 7.5 2.0
plain, 2 biscuits
6.5 6.5 6.5
Florida salad
5.0 5.0 5.0
flavoured, 2 biscuits 8.0 8.0 8.0
Pasta salad
Weetabix minis,
with cheese
7.5 12.0 7.5
all varieties
4.5 4.5 4.5
Pasta salad with
Wheat bran
2.5 2.5 2.5
chicken, all varieties 4.5 6.5 4.5
Wheatgerm
4.5 4.5 4.5
Pasta salad
The green Syn value
with prawns
2.5 4.5 2.5
Pasta salad
Cereal
bars the
your Consultant will help you
decide
with tuna
3.0 5.0 3.0
number of Syns Fruit
to aim
for
day.7.0 7.0
& nut,
pereach
bar 7.0
Pasta salad,
Italian-style
2.5 7.0 2.5
Fruit, nut &
chocolate,
Potato salad,
standard bar
10.0 10.0 10.0
light/reduced fat
3.0 5.5 3.0
Fruit, nuts & seeds,
luxury
8.0 10.5 8.0
per bar
7.5 7.5 7.5
You know how powerful it is when things work together and the
result is greater than the sum of their parts? That’s synergy! And
that’s why after Free Foods and Healthy Extras, Syns are the
third element that makes Food Optimising the most generous,
most effective plan ever!
how do Syns work?
how to use the Syns section
choose your Syns
enjoy 5 to 15 Syns a day
Crisps
Crisps – basi
25g unless stated
Bombay mix
Cereal &
potato snacks,
eg cheese balls
Corn snacks,
eg Wotsits
Popcorn, butter
plain, popped in fa
plain, popped
without fat
salted
sweet
toffee
Poppadom
snacks/bites
Poppadoms, each
Pork scratchings
Potato & corn
sticks, eg chipstick
Potato crisps,
crinkle cut
low fat
ridge cut
square
standard
thick cut
Potato rings
Pretzels
Puffed potato
snacks, eg Quaver
eg Snaps
Savoury sticks,
eg Twiglets
Taco shells, each
Tortilla chips
© Slimming World | UK & ROI | April 2015
c
c
b choices
Green
b choices
Crisps
Golden Wonder
Crisps, all varieties
25g bag
Golden Wonder
Golden Lights,
all varieties, 21g b
24g bag
Kettle Chips,
all varieties, 25g
30g bag 21
40g bag