page 1/2

As well as our generous Extra Easy plan, Food Optimising offers you

two more delicious plans – for extra choice, extra variety and

extra freedom! Every day can be an Extra Easy day, or you can

choose a day at a time from Extra Easy,

Green

and

Original

.

The choice is yours!

The Green choice offers you unlimited pasta, potatoes, grains, pulses and

vegetables, fruit, eggs and vegetable proteins like Quorn and 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 or

nuts and seeds for extra protein and extra calcium. It’s super-slimming, it’s super-healthy

and it’s just perfect for vegetarians!

Choose

your

Healthy Extras

choose

once or twice from the Healthy Extra ‘a’ section and twice

from an extended Healthy Extra ‘b’ section (on the getting started

Healthy Extras download

and the green list opposite)

2

Choose

your

Free Foods

choose freely from the

Superfree Foods

and from the

Green Free Foods

(on the Getting started downloads) – that means any Free Food that’s coloured

green

or

orange

1

meat & poultry

Cook meat and poultry any way you like

without adding fat, or stir-fry with

a little low fat cooking spray.

Remove all visible fat from meat

and all fat and skin from poultry before

eating. All measurements are for flesh only,

with bones and skin removed.

raw

cooked

weight

weight

beef

85g

57g

beef or steak

85g

71g

extra lean minced beef

113g

57g

veal fillet

85g

57g

lamb

poultry

113g

71g

chicken

85g

57g

duck

113g

71g

turkey

pork

85g

57g

bacon

85g

57g

gammon

85g

85g

ham

100g 57g

pork

offal

113g

71g

kidney, any type

113g

71g

liver (calf, chicken, pig)

85g

57g

liver (lamb)

fish

Cook any way you like without adding fat,

or stir-fry with a little low fat cooking spray.

white fish

113g hake

halibut

sea bass

turbot

142g

cod

haddock

hoki

lemon sole

plaice

whiting

170g

monkfish

skate

oily fish

57g

herring

kippers

mackerel, fresh

salmon, fresh

71g

salmon, canned in brine

C

sardines, canned in

tomato sauce

sardines, fresh

85g

c

pilchards, canned in

tomato sauce

salmon, smoked

trout

tuna, fresh

113g

carp

swordfish

tuna, canned in brine

tuna, canned in spring water

Even more choice for you...

healthwise...

For good health, aim to eat at least

two portions of fish a week, of which

one should be oily fish.

each day enjoy 5 to

15 Syns, counting

the

Green

Syn value

3

Choose

Syns

your

x

e tra

healthy

‘

b

’

choices

the

green

choice

the Green choice the Green choice the Green choice the Green choice the Green choice the Green choice the Green choice the Green choice the Green choice the Green choice the Green choice the Green

C

CC

A good or very good source of calcium,

F

FF

Are foods

high or extra-high in fibre.

H

HH

These foods are

particularly healthy

S

SS

Choose them regularly

or are

vital for good health.

and nutritious

to

speed or super-speed your weight loss.

symbol sense

page 2/2

x

e tra

healthy

‘

b

’

choices

Nuts and seeds contain high levels of

oil. Check measurements for Healthy

Extras or count them as Syns.

tip!

hot

shellfish

113g of the following fish is a

Healthy Extra serving:

crab, fresh

lobster

mussels

c

prawns, cooked & peeled

c

scampi (not in breadcrumbs)

C

shrimps

142g of the following fish is a

Healthy Extra serving:

c

crab, canned in brine

octopus

c

prawns, raw & shell on

scallops, without shells

squid

170g of the following fish is a

Healthy Extra serving:

s

cockles

c

oysters

227g of the following fish is a

Healthy Extra serving:

c

cockles

nuts & seeds

Nuts and seeds are a great source of

protein and minerals and a super snack!

10 almonds, shelled and whole or

2 level dsp flaked almonds

6 brazil nuts, shelled and whole

20 cashew nuts, shelled and whole

s

3 chestnuts, shelled and whole

f

7 chestnuts, shelled and whole

28g coconut, fresh

9 hazelnuts

28g houmous

s

28g houmous, reduced fat

57g houmous, reduced fat

2 level dsp linseed

2 level dsp mixed nuts, chopped

16 peanuts, shelled & whole

3 pecan nuts

1 level tbsp pine nuts or kernels

2 level dsp pistachio nuts, shelled

2 level dsp pumpkin seeds

2 level dsp sesame seeds

2 level dsp sunflower seeds

s

2 level dsp tahini paste

28g tiger nuts

6 walnut halves

cheese

28g of the following cheese is a

Healthy Extra serving:

Brie (any variety)

c

Caerphilly

c

Cheddar

c

Cheshire

Cream cheese

c

Danish Blue

c

Derby

c

Double Gloucester

c

Edam

C

Emmental

Goats’ milk soft cheese

Gorgonzola

c

Gouda

C

Gruyère

Jarlsberg

c

Lancashire

C

Parmesan

c

Red Leicester

c

Roquefort

c

Soya cheese

Stilton

c

Wensleydale

42g of the following cheese is a

Healthy Extra serving:

Camembert

c

Cheese spread

c

Feta

Full fat soft cheese

c

Mozzarella

C

Processed

C

Reduced fat Cheddar/Cheshire/

Red Leicester

Reduced fat Edam

57g of the following cheese is a

Healthy Extra serving:

Medium fat soft cheese

Reduced fat Feta

c

Reduced fat Mozzarella

85g of the following cheese is a

Healthy Extra serving:

Low fat soft cheese

c

Ricotta

go!

&

grab

Choose these Healthy Extras when you

have time to eat – but not to measure!

C

2 x 25g Dairylea Light Cheese

Slices

C

4 x 20g Dairylea Light Triangles

C

2 x 20g Dairylea Original Triangles

C

6 x 17.5g The Laughing Cow

Extra Light Triangles

C

5 x 17.5g The Laughing Cow

Light Triangles

C

2 Mini Babybel Emmental Cheeses

C

2 Mini Babybel Light Cheddar

Cheeses

C

3 Mini Babybel Light Cheeses

C

2 Mini Babybel Original Cheeses

the Green choice the Green choice the Green choice the Green choice the Green choice the Green choice the Green choice the Green choice the Green choice the Green choice the Green choice the Green

C

CC

A good or very good source of calcium,

F

FF

Are foods

high or extra-high in fibre.

H

HH

These foods are

particularly healthy

S

SS

Choose them regularly

or are

vital for good health.

and nutritious

to

speed or super-speed your weight loss.

symbol sense