y extras

step two: healthy extras step two: healthy extras step two: healthy extras step two: healthy extras step two: healthy extras step two: healthy extras step two: healthy extras step two: healthy extras

step

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 1/2

healthy

x

e tras

every day!

&

Make

1

choice

from the

‘a’

section

1

choice

from the

‘b’

section

All these foods ar

e Healthy

Extras on Extra Easy

,

Green* and Original*!

*For details of the Green and

Original choices see the

extra downloads.

‘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

Enjoy milk on its own, in hot drinks, or

on cereal.

C

350ml skimmed milk

C

250ml semi-skimmed milk

c

175ml whole milk

C

250ml semi-skimmed goats’ milk

c

200ml whole goats’ milk

c

130ml sheep’s milk

C

350ml unsweetened calcium

– enriched soya milk

c

250ml sweetened calcium

– enriched soya milk

C

250ml calcium-enriched rice milk

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

x

e tra

healthy

‘

a

’

choices

cheese

Use in sandwiches, on jacket potatoes

or on pasta – whole, grated, sliced,

melted or grilled!

c

28g Cheddar

c

28g Double Gloucester

c

28g Edam

C

28g Emmental

c

28g Gouda

C

28g Gruyère

C

28g Parmesan

c

28g Red Leicester

c

42g Feta

c

42g Mozzarella

C

42g Reduced fat Cheddar

C

42g Reduced fat Cheshire

‘b’ choices

are foods that are high in fibre

or contain important nutrients for a healthy

balanced diet.

x

e tra

healthy

‘

b

’

choices

bread

f

57g of any wholemeal bread

f

57g wholemeal roll

f

2 slices wholemeal bread

(small 400g loaf)

f

1 slice Allinson Wholemeal Batch bread

(800g sliced loaf)

f

1 x 55g Asda Wholemeal

Pitta Bread

f

2 slices Hovis Nimble Malted

Wholegrain bread

f

2 slices Hovis Nimble

White bread

f

2 slices Hovis Nimble

Wholemeal bread

f

2 slices Hovis Wholemeal Bread

(small 400g loaf)

f

1 x 57g Tesco Healthy Living Wholemeal

Oatbran Roll

f

2 slices Warburtons Wholemeal bread

(400g medium sliced loaf)

f

3 slices Weight Watchers Brown Danish

bread (400g loaf)

f

2 slices Weight Watchers Wholemeal

bread (400g thick sliced loaf)

tip!

hot

Wholemeal bread is a Healthy Extra because it’s higher in fibre than

other bread. If you choose a ready-made sandwich made with wholemeal

bread, you can count the bread as a Healthy Extra choice and deduct 6

Syns from the value of your sandwich.

Other breads not listed as a Healthy Extra have a Syn value.

y extras

step two: healthy extras step two: healthy extras step two: healthy extras step two: healthy extras step two: healthy extras step two: healthy extras step two: healthy extras step two: healthy extras

step

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

tip!

hot

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.

cereals & crispbreads

f

28g Alpen High Fibre

f

28g Jordans Muesli Natural/Nut & Seed/

Organic with 1 Ryvita Wholegrain Crackerbread

F

42g Kellogg’s All-Bran

F

28g Kellogg’s All-Bran and 1 Ryvita Multigrain

f

28g Kellogg’s All-Bran Crunchy Oatbakes

f

28g Kellogg’s Bran Flakes and

1 Ryvita Dark Rye/Original/Sesame

f

28g Kellogg’s Bran Flakes Sultana Bran and

1 Ryvita Multigrain

f

28g Kellogg’s Frosted/Raisin Wheats and 1

Ryvita Dark Rye/Original/Sesame

f

28g Kellogg’s Fruit ’n’ Fibre and

1 Oat/Scan Bran

f

28g Kellogg’s Special K Sustain

f

28g Kraft Grape-Nuts

f

28g Nestlé Bitesize Shredded Wheat

f

28g Nestlé Fruitful Shredded Wheat and

1 Ryvita Dark Rye/Original/Sesame

f

28g Nestlé Shreddies and

1 Ryvita Wholegrain Crackerbread

f

28g porridge oats (unflavoured) and 1 Oat/Scan

Bran or 1 Ryvita Wholegrain Crackerbread

F

28g puffed wheat and 1 Oat/Scan Bran

f

28g Quaker Oat Crisp Cereal (any variety)

f

28g Ready Brek Original and

1 Ryvita Dark Rye/Original/Sesame

F

42g Weetabix Crunchy Bran

f

28g Weetabix Minis (any variety) and

1 Ryvita Wholegrain Crackerbread

f

28g Weetabix Oatibix Bites (any variety) and 1

Ryvita Wholegrain Crackerbread

f

28g Weetabix Oatibix Flakes (any variety) and

1 Oat/Scan Bran

f

28g Weetabix Weetaflakes and 1 Ryvita Dark

Rye/Original/Sesame

olive oil

1 tbsp extra virgin olive oil

Choose these Healthy Extras when you have

time to eat – but not to measure!

F

6 Finn Crisp Original

Thin Crisps

F

3 Finn Crisp Organic Crispbread

F

3 Finn Crisp Original

Rye Crispbread

F

5 Oat/Scan Bran

f

3 Pagen Wholegrain Krisprolls

f

2 Ryvita Fruit Crunch/Pumpkin

Seeds & Oats

f

s

2 Ryvita Dark Rye/Original/Sesame

F

4 Ryvita Dark Rye/Original/Sesame

f

30g bag Ryvita Minis, any variety

f

3 Ryvita Multigrain/Sunflower Seeds

& Oats

f

6 Ryvita Wholegrain Crackerbread

f

1 Shredded Wheat and

1 Ryvita Fruit Crunch

f

2 Weetabix

f

1 Weetabix and 3 Ryvita

Wholegrain Crackerbread

F

1 Weetabix and 2 Oat/Scan Bran

go!

&

grab

dried, canned

& cooked fruit

f

42g apple, dried

fs

198g apple, stewed

f

369g apple, stewed

F

198g apple and 227g

blackcurrants, stewed

F

283g apple and 283g

rhubarb, stewed

F

227g apple, baked and

113g blackberries, stewed

f

227g apple, baked and 1 level

tbsp mincemeat

f

71g apricots, semi-dried,

ready to eat

f

142g apricots, dried, stewed

f

340g apricots, canned in juice*

F

198g apricots, canned in juice*

and 227g raspberries, stewed

fs

227g apricots, fresh, stewed

F

454g apricots, fresh, stewed

Fs

283g blackberries, stewed

Fs

227g blackcurrants, stewed

f

340g damsons, stewed

fc

57g figs, dried

Fs

340g gooseberries, stewed

fs

170g greengages, stewed

F

340g greengages, stewed

F

397g loganberries, stewed

f

57g peaches, dried

f

283g pears, canned in juice*

f

57g pears, dried

F

198g pineapple, canned in juice*

and 340g rhubarb, stewed

f

42g pineapple, dried

f

397g plums, stewed

f

142g prunes, canned in juice*

* The weights given for canned fruit
include the juice.

tip!

hot

Sweeten stewed fruit with

artificial sweetener to keep it

Free. If you add sugar, count

the Syns in the sugar.

cereal bars

F

2 Alpen Light Cereal bars,

any variety (21g bar)

f

1 Kellogg’s All-Bran Honey

& Oat bar (27g bar)

f

85g prunes, semi-dried

ready to eat

f

142g prunes, stewed

Fs

255g raspberries, stewed

fs

454g rhubarb, stewed

soups

f

208g serving Baxters Chunky Soup,

Smoked Bacon & Three Bean, Healthy

Soup, Italian Bean & Pasta/Puy Lentil &

Tomato, Vegetarian Soup, Carrot &

Butter Bean/Spicy Parsnip

F

330g pouch Green Giant

Country Garden Vegetable Soup

f

330g pouch Green Giant Soup, Farm

Harvest Mushroom/Vine Ripened

Tomato

f

400g can Heinz Classic

Chicken & Barley Broth

f

300g serving New Covent

Garden Plum Tomato & Basil Soup

f

295g can Weight Watchers Soup,

Country Vegetable/Hearty Vegetable

Broth

All these foods ar

e Healthy

Extras on Extra Easy

,

Green* and Original*!

*For details of the Green and

Original choices see the

extra downloads