choice green the the 3 steps to success choose your Free Foods choose your Healthy Extras choose your Syns

Green the greenchoice ce the 3 steps to succe pa sta wi t rab ar sa u 1 ss © Slimming World | UK & ROI | April 2015 h ta bia The Green c...
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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!

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choose your Healthy Extras

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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).

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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.

s Apples s Apricots Bananas S Bilberries f S Blackberries f S Blackcurrants Blueberries S Boysenberries Cape gooseberries (physalis) s Carambola (star fruit) s Cashew fruit (not cashew nut) s Cherries s Clementines f S Cranberries Custard apples (cherimoya) s Damsons

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) s Pineapple s Plums, all varieties f Pomegranates S Pomelo s Prickly pears Rambutan S Raspberries f S Redcurrants S Rhubarb F Sapodilla s Satsumas S Strawberries S Tamarillos s Tangerines f S Tayberries s Ugli fruit f S Whitecurrants

Green

superfree foods

S Limes S Loganberries S Loquats Lychees Mammie apple s Mandarins Mango Mangosteen F s Medlars S Melon, all varieties s Mulberries s Nectarines s Oranges s Ortaniques (honey tangerines) s Papaya (paw paw) f s Passion fruit s Peaches s Pears

s Dragon fruit (pitaya) s Elderberries s Feijoa s Figs S Gooseberries S Grapefruit Grapes s Greengages f s Grenadilla f S Guava Jambu fruit Jujube (Chinese date) S Kiwano (horned melon) s Kiwi fruit f s Kumquats S Lemons

For information about the health symbols, please see your Food Optimising book.

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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 c f s s s f s s s s s s f s s F s s s c s c f s s s s s

Green beans

Endive



Fennel

s C f s 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 f s s s f s s s s s C s s s c f s s s c f s 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

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superfree foods

superfree foods

superfree foods

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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

h s F h f h S f h s f h S f h S f h s F h s f H h s f h f h S f h S f h s F h s f h S f h s f h S f H f h S f 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 h S f Processed peas h s f Red kidney beans h F Soya beans h s F Split peas H Sweetcorn H Sweet potatoes h s Sword beans H Yams

healthwise

Lentils, all varieties Marrowfat peas Mung beans Mushy peas

© Slimming World | UK & ROI | April 2015

h f h S f

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

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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.

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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 h s f Quorn mince and pieces Use this to replace meat in pies, pasta dishes, chilli and curries.

C F Textured 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.)

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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 2 50ml 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 3 00ml sweetened calcium-enriched soya milk C 3 00ml 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 3 0g 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 3 0g Red Leicester C 40g Reduced fat Cheddar C 75g Reduced fat/light soft cheese c 8 5g Ricotta

© Slimming World | UK & ROI | April 2015

1 from2thechoices a section & 2choices from the b section make or

healthy

Green

green

C Choose these Healthy Extras when you have time to eat – but not to measure!

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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

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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!

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35g Morrisons/Sainsbury’s Puffed Wheat

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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 f Extra 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

f s 2 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

gr ab and go! cereal bars

f 1 Hi-fi Bar f s 1 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.

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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 F sc 250g blackcurrants f 300g damsons f 275g fresh figs F 350g gooseberries f s 150g greengages F 300g greengages F s 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 F s 250g raspberries F s 350g redcurrants fsc 450g 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

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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

85g 60g lamb

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.

raw cooked 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



115g 70g chicken 90g 60g duck 115g 75g turkey

weightwise

Meat products such as burgers and sausages generally have a Syn value. See the Syns section of your Food Optimising book.

pork



90g 55g bacon 90g 60g gammon 90g 90g ham 100g 65g pork

offal

135g

80g

kidney, any type

120g

70g

liver (calf, chicken, pig)

80g 60g liver (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.

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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

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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