Your body`s everyday needs

Bonus
Foods
Your body’s everyday needs
Your Daily Checks Allowance can be spent on meals and extra items – it’s up
to you what you choose! But, in addition to losing weight, we know you want
to stay healthy and feeling good.
Some foods are so packed with goodness that you should eat them every
day to make sure you don’t miss out on essential nutrients. We call these
foods Every Day Bonus foods – and the bonus is that they do not have to
come out of your Checks allowance!
Many are excellent sources of vitamins, minerals, antioxidants and other
nutrients that can protect your immune system, encourage strong bones and
promote healthy skin.
Every Day Bonus foods include:
Every Day HIGH Calcium Foods
choose 1 item a day (or half of one and half of another)
Every Day Fruit
choose 2 average servings a day
No-Check Vegetables
choose at least 3 servings a day. Those listed may be eaten freely!
No-Check Drinks
drink 6-8 cups/glasses a day. Those listed may be drunk freely!
No-Check Flavour
these are not needed daily. Just use as required.
You eat them in addition
to your daily Checks!
Some of these Every Day Bonus foods are very low in calories or are eaten in
such small quantities that we give them a no-Check value – this means they
can be eaten freely!
We track
them for
you!
online
When you track your food in your Daily Checker, any
foods that are No-Check, and therefore can be eaten
freely, will appear with a zero against their Check value.
The Every Day Bonus foods that aren’t No-Check, such
as dairy foods and fruit, will be recorded as having zero
Checks until you exceed your Every Day Bonus portion
allowance. Just look for the Calcium, Fruit and Veg
monitors on your Daily Checker to see how you’re doing.
online
Every Day
Calcium Foods
Getting sufficient calcium
each day is important for
bones and teeth, the efficient
working of muscles and can
help weight loss. The items
listed here provide the most
calcium for least Checks.
■ Each day choose one item, or have half of one
plus half of another if you prefer.
Fat-free choices
Adoles
c
and pr ents
egnant
women
sh
choos ould
items e e two
ach da
y
275ml skimmed milk
2 x 125g small pots virtually-fat-free natural or
flavoured yoghurt (around 50-60 calories per pot)
165-200g pot virtually-fat-free natural or
flavoured yoghurt (e.g. Müllerlight)
2 x 100g small pots virtually-fat-free natural or
flavoured fromage frais (around 50-60 calories
per pot)
200g fat-free natural Greek yoghurt
Other choices
Each day choose one item, or have
half of one plus half of another if
you prefer.
250ml 1% fat milk (e.g. the One)
250ml 2% fat semi-skimmed milk
This Every Day Bonus allowance
provides around one-third to one-half
of your daily requirement for calcium,
so aim to choose more of these items,
or other high-calcium foods within
your meals and snacks, to get the
remainder.
250ml calcium-enriched soya milk
250ml semi-skimmed goat’s milk
250ml semi-skimmed lactose-free milk
150g low-fat natural yoghurt
40g 50% less fat (half-fat) cheddar
Other foods which can contribute
towards the remainder of your daily
calcium needs include various dairy
products, cheeses, bread, fortified
breakfast cereals, tofu, pilchards and
sardines (especially if the soft bones
are eaten), sesame seeds, pulses
(beans, peas and lentils), figs, okra and
dark green leafy vegetables.
30g 30% less fat (reduced-fat) cheddar
30g Edam cheese
40g light feta/Greek salad cheese
50g light mozzarella
4 Laughing Cow Light Cheese Triangles
2 x 20g low-fat processed cheese slices
2 Babybel Light mini cheeses
Look for your Calcium monitor on
your Daily Checker
We track
them for
you!
online
When you enter dairy foods in your Daily Checker, the Calcium monitor
will ‘fill up’ until you reach your Every Day Bonus calcium foods serving
total. No Checks will be taken from your Daily Allowance unless you go
over this total.
online
Every Day
Fruit
■ Each day you have an Every Day Bonus allowance of 2 average servings of fruit.
If you want more fruit you can, of course, add to your daily allowance by using some
Checks from your allowance. Your Daily Checker will automatically track what you’ve had
and how many Checks need to be counted for extra fruit
One serving of fruit is:
1 average apple or orange or nectarine or peach or pear
1 small or half a large grapefruit
1 large kiwi fruit, mandarin or ellendale
1 small pomegranate
2 small kiwi fruits, tangerines, clementines or satsumas
2 figs or dates
2 rings or 10 cubes fresh or canned pineapple in juice
3 small or 2 large plums or fresh apricots
3 prunes or 8 damsons
4 passion fruits or small dried apricots
85g grapes
100g tropical fruits such as kumquats, lychees, physalis
100g canned fruit in juice (except prunes)
100ml small glass unsweetened fruit juice
115g cherries
225g berries or currants such as blackberries, blackcurrants, blueberries,
cranberries, gooseberries, loganberries, redcurrants, raspberries or strawberries
300g with skin/200g peeled melon, any type
Eating at least five servings
a day of fruit and vegetables
is one of the best things you
can do to protect your health.
They are full of vitamins, minerals,
antioxidants and other nutrients that
can protect cells from damage and
strengthen your immune system. They
also provide fibre, colour, crunch and
chew – and have great filling power.
Look for your Fruit monitor on
your Daily Checker
Two servings of fruit are:
1 large cooking apple
1 medium banana (about 150g weighed with skin)
1 medium mango or papaya/paw paw
1 sharon fruit
100g canned prunes in juice
We track
them for
you!
online
When you enter fruit in your Daily Checker, the Fruit
monitor will ‘fill up’ until you reach your Every Day
Bonus fruit serving total. No Checks will be taken from
your Daily Allowance unless you go over this total.
online
No-Check
Foods
These vegetables have a noCheck value so may be eaten
freely while following the PEP!
Have at least three servings a day, so that,
with your two Every Day Bonus servings of
fruit, you will ensure you are having 5-a-day
fruits and veg.
Healthy nutrients come in different colours!
Aim to choose a variety of different coloured
fruits and veg every day and try to include
some leafy greens.
Other vegetables
No-Check Vegetables
Have at least three servings a day.
Alfalfa sprouts
Artichoke hearts
Asparagus
Aubergine/egg plant
Baby sweetcorn
Bamboo shoots
Beansprouts
Beetroot
Broccoli
Brussels sprouts
Cabbage, all types
Calabrese
Carrots
Cauliflower
Celeriac
Celery
Chard
Chicory
Chinese leaves
Christophene/cho-cho
Courgettes/zucchini
Cress/mustard & cress
Cucumber
Dandelion leaves/young nettles
Endive
Fennel
French beans/green beans
Gourds, edible types
Hearts of palm
Jerusalem artichokes
Kale
Khol rabi
Leeks
Lettuce/salad leaves, all types
Lotus tubers
Mangetout/snow peas
Marrow
Mooli/daikon/horseradish
Mushrooms, all types
Okra/ladies’ fingers
Onions, all types
Pak choi/bok choi
Patty pan
Peppers/pimientos, all colours
Pumpkin
Radishes
Runner beans
Salsify
Seaweed, not fried
Shallots
Spinach
Spring greens
Squash, all types
Sugar snap peas
Swede
Tomatoes
Turnips
Vine leaves
Water chestnuts
Watercress
Look for your Veg monitor on
your Daily Checker
Some vegetables are NOT on the No-Check list.
See the Essential Extras occasion category in
PEP Meals for the Check values of vegetables
and pulses not on the No-Check Vegetables list
( e.g. peas, sweetcorn, beans, potatoes)
online
We track
them for
you!
When you add No-Check vegetables to your
Daily Checker they will appear with a zero
against their Check value. The Veg monitor will
show whether you’ve achieved your minimum
of three servings of veg a day.
online
No-Check
Drinks
Each day we lose about
2 litres of fluid that we
need to replace to prevent
dehydration. This means we
should aim to drink:
■ At least 6-8 cups/glasses of
liquid a day. Ideally, at least half
should be plain water.
Drinking water is obviously the easiest
and the cheapest way to ensure you’re
getting enough liquid. You can count
coffee, tea and diet drinks as part of
your intake too.
Other drinks which have a Check value
also count towards your 6-8-a-day – but
will need to be counted from your Daily
Checks Allowance. Alcoholic drinks do
not count towards your 6-8-a-day!
No-Check Drinks
Drinks on this no-Check drinks list may be drunk freely
Water
Bottled waters, still or sparkling, plain or flavoured, up to 3 calories per 100ml
Coffee (use milk from Every Day Bonus allowance if required)
Tea – China or Indian (use milk from Every Day Bonus allowance if required)
Tea – fruit or herbal infusions
Low-calorie/diet/sugar-free fizzy drinks up to 3 calories per 100ml
Low-calorie/diet mixers
Low-calorie or no-added-sugar squashes
We track
them for
you!
online
When you add No-Check drinks to your Daily Checker they
will appear with a zero against their Check value. The
Alcohol Units monitor is useful for checking how many
units you’re consuming each day, or over the week.
online
No-Check
Flavour
The foods on the list are usually
used in small quantities and have
negligible Checks, so don’t need
to be counted. They add extra
flavour and taste to your food so
get creative with them!
■ Use No-Check Additions as and when required
■ Spray oil e.g. Fry Light can be used in cooking
Some of these foods are quite salty (marked with an
asterisk*) so should be used sparingly, especially if you
have been advised to follow a low-sodium or low-salt diet.
No-Check Additions
Artificial sweeteners
Baking powder *
Bovril * and Bovril cubes *
Chilli peppers
Cream of tartar
Dried aubergines
Dried mushrooms
Egg white
Garlic
Gelatine
Herbs: fresh, frozen or dried
Marmite *
Orange flower water
Oxo cubes *
Rhubarb
Root ginger
Rose water
Spices: whole or powdered
Spray cooking oil
Stock cubes */bouillon *
Sugar-free gum
Sugar-free jelly
Sundried tomatoes (not in oil) *
Tomato purée (no added oil)
Vanilla and other
essences/extract
Vegetarian gelling powder
Yeast, fresh or dried
Yeast extract *
No-Check Dressings, Sauces & Pickles
Anchovy essence *
Balsamic vinegar
Chilli sauce *
Fat-free/oil-free
low-calorie dressings *
Hot pepper sauce/Tabasco *
Lemon or lime juice/slices
Mint sauce
Mustard *
Mushroom ketchup *
online
We track
them for
you!
Pepper
Salt *
Soy sauce * or shoyu *
Tamari *
Teriyaki sauce *
Thai fish sauce *
Vinegar
Wine vinegar/
flavoured vinegars
Worcestershire sauce *
Pickles
Capers *
Gherkins *
Jalapenos *
Pickled beetroot *
Pickled mixed vegetables *
Pickled onions *
Pickled red cabbage *
Sauerkraut *
Sushi ginger *
When you add No-Check Flavour items to your Daily Checker
they will appear with a zero against their Check value.
online