THE COMPLETE CORE FOOD LIST

Fruits Kiwi Fruit Tangerines

Fresh/Frozen/Tinned Kumquats Watermelon

With no added sugar: Lemon

Apple Loganberries

Apricots Lychees

Avocado pear Mandarin

Banana Mango

Blackberries Nashi pear

Blackcurrants Nectarine

Blueberries Olives in brine

Cantaloupe melon Orange

Carambola, star fruit Papaya (paw paw)

Cherries Passion fruit

Clementines Peach

Cranberries Pear

Custard apple Physalis (Cape gooseberry)

Damson Pineapple

Elderberries Plums

Fig, fresh Pomegranate

Fruit cocktail Pomella

Galia melon Quince

Gooseberries Raspberries

Grapefruit Redcurrants

Grapes Rhubarb

Greengage Satsumas

Guava Sharon fruit (persimmon)

Honeydew melon Strawberries

*Tinned fruit must be in water or juice, not syrup.

Dried fruits are not Core Foods.

Fruit Juices are not Core Foods.

Vegetables

*Fresh/Frozen/Tinned in brine:

Alfalfa seeds, sprouted Sauerkraut Chick peas

Artichoke hearts Shallots Flageolet beans

Asparagus spears Spinach Haricot beans

Aubergine Spring onions Kidney beans

Beansprouts Sugar snap peas Lentils red/green/brown

Beetroot, including pickled Swede Mixed pulses

Broccoli Sweet potato Mung beans

Brussels sprouts Sweetcorn Pearl barley

Butternut squash Tomato Pinto beans

Cabbage Turnip Soya beans

Carrot Vine leaves Yellow split peas

Cauliflower Water chestnuts

Celeriac Yam

Celery Chilli, fresh, green or red

Chinese leaves Corn on the cob

Courgette

Cucumber

Fennel

French beans

Garden peas (fresh or frozen)

Garlic

Gherkins

Gourd

Green beans

Jerusalem artichokes

Kale

Leek

Lettuce

Marrow

Mooli

Mushrooms

Mustard and cress

Okra

Onions, including pickled

Parsnip

Peas

Pepper

Potato, not fried or processed

Pumpkin

Radish

Rocket

*Frozen or tinned vegetables in sauces or flavourings are not core foods.

Grains

Breakfast cereals must be eaten with skimmed milk - not as dried cereal.

Breakfast cereal:

All-Bran Buckwheat Rice, brown or wild

Bran Flakes Bulgur wheat Rice noodles

Corn Flakes Couscous Semolina

Porridge Crispbread, wholewheat Spaghetti in tomato Puffed wheat Millet sauce, tinned

Rice Krispies Noodles

Shredded Wheat Pasta

Shreddies Polenta

Special K Popcorn, air popped

Weetabix Quinoa

*Filled pastas such as ravioli or tortellini, and corn pasta are not Core Foods. White rice is not a Core Food. Breakfast Cereal must have no added sugar, dried fruit, nuts or coconut.

Rice cakes, cracker breads, krisp rolls, melba toasts and crispbreads filled with dried fruit or topped with seeds are not Core Foods. Bread and flour are not Core Foods

Vegetarian Foods

Quorn mince, chunks, deli rashers and plain fillets

Tofu

*Quorn burgers and sausages and other vegetarian burgers and sausages are not Core Foods

Poultry

Choose lean poultry: remove the skin and discard any surplus fat that results from cooking.

Chicken

Duck

Turkey

*Breaded and battered poultry products are not Core Foods

Eggs

Eggs, any type

Dairy

Cottage cheese, any type

Fromage frais, low fat

Low fat soft cheese

Quark

*Processed cheese spreads, full fat soft cheeses and hard cheeses are not Core Foods.

Meat

*Choose lean meat; trim any fat, and discard any surplus fat that results from cooking

Bacon, lean back

Beef

Gammon

Ham

Lamb

Pork

Rabbit

Venison

*Sausages, frankfurters, streaky bacon, burgers, processed meat and fatty meats - e.g. luncheon meat, salami, pepperoni and corned beef are not Core Foods.

Fish

*Tinned fish should be in water, brine or tomato sauce - not in oil

Bream Mussels Turbot

Caviar Oyster Whelk

Clams Pilchards Whiting

Cockles Pike Winkles

Cod Plaice

Cod roe Prawns

Coley Red Mullet

Crab Red snapper

Crab sticks Salmon

Eel Sardines

Haddock Scallops

Hake Sea bass

Halibut Shark

Herring Shrimps

Herring roe Skate

Hoki Sole

Jellied eels Sprats

John Dory Squid

Lobster Swordfish

Mackerel Trout

Malin Tuna

Monk fish Turbot

*Breaded and battered fish are not Core Foods

Drinks

Coffee

Diet drinks, any under 1 calorie per 100ml

Fruit squash, low sugar

Soda water

Tea

Tomato Juice

*Fruit juices are not Core Foods. Alcoholic drinks are not Core Foods

Soup

Containing ONLY Core ingredients

Tinned

Dried

Home made, with any ingredients on this list

Restaurant

*Creamy soups are not Core Foods

Oils

Include 2 tsp of olive, sunflower, safflower, flaxseed or rapeseed oil a day.

Low fat cooking spray

*Use your weekly POINTS allowance for any additional oil used.

Margarine, butter and low fat spreads are not Core Foods.

Condiments, Sauces & Dressings

Apple sauce Lemon juice

Artificial sweetener Lime juice

Baking powder Marmite

Beef extract Mint sauce

Bicarbonate of soda Mustard

Capers Passata

Cream of tartar Pepper

Curry powder Salsa

Fat or oil free salad dressing Salt

Gelatine Soy sauce

Gravy granules Spices, fresh or dried

Herbs, fresh or dried Stock cubes, any type

Tabasco pepper sauce Vinegar

Teriyaki sauce Wasabi paste

Thai fish sauce Worcestershire sauce

Tomato puree Yeast extract

Vanilla essence

Other

Sugar free jelly

Weight Watchers Fruities (available at meetings)

---