your
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success ! e r e h s t r a st
Free Food!
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easy steps
Are you ready to lose weight more easily, more healthily and more enjoyably than you ever thought possible? Follow these three simple steps to a wonderfully satisfying, slimming start!
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choose your Free Foods Most of the food you eat every day should come from the Free Foods lists. We call them Free Foods because you can eat as much of them as you like. You don’t have to weigh, count or calculate quantities of these foods in any way. No fuss, just fill up any time on great-tasting, filling food.
choose your Healthy Extras In addition to all the Free Foods you eat, each day choose from our list of Healthy Extra choices. Designed to give your body the vital vitamins and fiber you need, Healthy Extras include milk and cheese for calcium and whole wheat bread and breakfast cereals for fiber.
choose your Syns Syns stand for synergy—the synergy that's created by freedom, healthfulness and just the right amount of control! So, in addition to all the Free Foods you want and the Healthy Extras you choose, (if you still have room!) you can make even more choices with our unique Syns system, designed to take the guilt right out of eating. All food that isn’t Free has a Syn value—you simply choose how to spend your personalized Syns allowance each day. You’ll find Syn values for hundreds of everyday favorites in the Syns list.
discover more. ..
You’ll discover a wealth of quick, easy, family-friendly recipe ideas, hints and tips online at slimmingworld.com
healthwise
The two golden rules for a healthy diet are: 1 a wide variety of foods 2 everything in moderation
symbol sense To help you make the healthiest choices from the huge range of Free Foods and Healthy Extras, many are marked with symbols.
Speed foods are very low in energy density (calories) so they have extra weight loss power! Include at least one third of a plate of Speed foods at each mealtime (where you can) and reach for them first between meals. ke y swirl ca -cherr e t a l co cho
Protein-rich foods are packed with filling power, helping you stay fuller for longer. And, our Protein-rich Free Foods are naturally slimming too. Choose them regularly to stay deliciously satisfied and sailing effortlessly towards your dream weight! These foods are high in fiber, so they are filling and good for the digestive system. These foods are a good source of calcium, which is essential for healthy bones and teeth. Experts agree that maintaining a high calcium intake when you’re losing weight is beneficial to health and could boost your weight loss.
power up your weight loss Whenever you want to super-charge your weight loss, take a look at our Food Optimizing SP plan. It brings the very lowest energy dense Speed foods s and the most satisfying Protein-rich foods p together for mind-blowing results!
step 1…
hot tip!
unlimited
free foods
make Free Food power work for you! Free Foods are the masterstroke of genius that makes Food Optimizing different, so very effective and so very easy.
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Where you can, choose foods with s and/or p symbols to maximize your slimming, filling power!
! d e t i m i unl
Free Food is how you satisfy your appetite even on the hungriest of days. Free Food is how you learn to lose weight and keep it off for good.
Hundreds of healthy, delicious, everyday Free Foods are yours to enjoy with absolutely no limits: no weighing, no calculating, no estimating, no counting— no kidding!
Q A
how can it be possible to eat Free Foods freely and still lose weight? Free Foods are naturally low in energy density (calories) and high in satiety (appetite satisfaction)—which means they help to fill you up while natually reducing your calorie intake, without you having to worry about keeping track! On the following pages, you’ll find lists of these satisfying, tasty Free Foods. As long as you cook them with no fat or oil at all (or as long as you know they've been cooked without fat or oil), fill up on them whenever you like—any time, anywhere:
• • • • • •
fruit
vegetables fish lean meat and poultry vegetable proteins/meat replacement dairy products
• eggs • rice, pasta and grains • beans, peas and lentils
fill up and
slim down!
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Over the next few pages you’ll discover a whole new world—a world of satisfying, slimming, delicious Free Foods. Fill up on Free Foods, make your meals with Free Foods—all without weighing or counting. Make Free Foods your unbreakable habit and you’ll sail towards your dream weight and stay there for life!
fruit *Nearly all fresh fruits are Free Foods! Have as much fresh or frozen fruit as you like for breakfast, for dessert, as a snack—whenever you like! s Apples s Apricots Bananas f s Blackberries f s Blackcurrants Blueberries s Carambolas (star fruit) Cherries s Clementines f s Cranberries Dragon fruit (pitaya) Figs s Gooseberries s Grapefruits Grapes f s Guava Kiwi fruit f Kumquats s Lemons, juice and zest s Limes, juice and zest s Loganberries Lychees s Mandarins *ex: Avocado is not a Free Food.
Mangoes s Melon, all varieties s Nectarines s Oranges s Papaya (paw paw) f s Passion fruit s Peaches s Pears Persimmons Pineapple s Plums, all varieties f Pomegranates s Pomelo (pummelo) f Prickly pears s Raspberries f s Redcurrants s Rhubarb s Satsumas s Strawberries s Tangerines s Ugli fruit (tangelos) f s Whitecurrants
weightwise Cooked, canned and dried fruit count as Healthy Extras or as Syns. Blended fruit, fruit juice, nectars and smoothies always count as Syns.
vegetables
speed awareness!
When cooked without oil or fat, nearly all fresh vegetables are Free Foods! Enjoy them fresh, frozen, canned or pickled in vinegar.
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s Alfalfa sprouts s Amaranth leaves (Chinese f s s s s s s s s s f s s s s
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Plantain Potatoes Pumpkin Radicchio Radishes Rutabaga Scallions (green onions) Shallots Snow peas Spinach Squash, all varieties Sugar snap peas Sweet potatoes Taro Tomatillo Tomatoes, canned/purée, sauce (no added oil) Tomatoes, fresh Turnips Water chestnuts Watercress Yams Zucchini
ed s
s s s s s s c f s
c f s Kale, all varieties f s Kohlrabi s Leeks s Lettuce, all varieties s Mushrooms s Mustard/turnip greens c f s Okra s Onions s Pak choi (bok choi) f Parsnips s Pickles (no added sugar)
roast
s s f s s s s c f s
spinach) Artichokes Arugula Asparagus Baby corn Bamboo shoots Bean sprouts Beets Bell peppers Broccoli Brussels sprouts Cabbage, all varieties Capers Carrots Cassava (yukka/yuca root) Cauliflower Celery Celery root (celeriac) Chard Chicory Chile peppers Collard greens Corn, corn on the cob, creamed corn and kernels Cucumber Eggplant Endive Fennel French/green beans Garlic Grape leaves/vine leaves Hominy kernels Jicama (yam bean)
Fill at least one third of your plate with Speed foods s where you can and make them your first choice between meals. You’ll naturally limit your energy intake (even more!) without counting a single calorie, making your weight loss success extra easy!
healthwise
The USDA recommends that we eat plenty of fruit and vegetables. With Food Optimizing, you can eat as much as you like! Vary your choices to include dark green, red and orange varieties of vegetables.
fish Fish and seafood are packed with protein and naturally low in calories, which means they're mega-satisfying for your appetite and superbly slimming, too. When cooked without oil or fat, nearly all fish and seafood is Free.
white fish
p p p p p p p p p p p p p p p p p p p p p p
Bass Blue hake (hoki) Catfish Cod, plain or smoked Dab Dogfish Flounder Haddock, plain or smoked Halibut Ling Mahi-mahi Monkfish Mullet Ocean perch Orange roughy Pangasius Perch Pike Pollock Pompano Porgy (scup/bream) Ray (skate)
weightwise
p p c p p p c p p p
Red snapper Redfish Sea bass Sole Swordfish Tilapia Turbot Whiting
extra satisfy ing
Look out for the p symbol. These foods are packed with protein—the very best way to satisfy your appetite and stay feeling full for longer.
oily fish*
fish products
p Anchovies, fresh or canned
Caviar p Roe
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in water Carp Eel Herring, fresh, smoked or pickled Mackerel, fresh or canned in water Salmon, fresh, canned in water or smoked Sardines, fresh, canned in water or tomato sauce Trout, plain or smoked Tuna, fresh or canned in water**
*For good health, aim to eat at least two portions of seafood (at least one of which is oily fish) a week. **Please note, canned tuna does not provide the same health benefits as fresh tuna or other oily fish.
shellfish p p p c p p p p p p c p c p p
Abalone Clams Conch Crab, fresh or canned in water Crayfish (crawfish) Cuttlefish Lobster Mussels Octopus Oysters Scallops Shrimp, fresh or canned in water Squid
Most fish is Free Food and can be cooked in any way you like as long as it’s without oil. If you add oil, count the oil as Syns. Fish canned in water is also Free Food. Some fish canned in tomato sauce is Free. Fish canned in oil has a Syn value. Please double-check the average Syns in the Syns list.
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healthwise
healthwise
Moms-to-be and breastfeeding moms are advised to limit consumption of certain fish and shellfish. See the special breastfeeding feature online for details, or visit choosemyplate.gov/moms-pregnancy-breastfeeding
healthwise
Dietary guidelines recommend you enjoy a variety of protein foods for a healthy balanced diet. To help you meet these guidelines we recommend you choose fish, poultry, eggs, peas and beans as often as you choose meat in the week.
meat & poultry Very lean cuts of meat and poultry are packed with filling protein p, and have great slimming power too—and that’s why, when they're cooked without oil or fat, they’re Free! No weighing, no counting… no kidding! And any lean meat or poultry is Free— from alligator to venison!
meat
weightwise *Some ground meat or poultry has a Syn value. Meat products such as burgers and sausages generally have a Syn value too. Please double-check the average Syns in the Syns list.
p p p p
p p p p p p p
Beef Canadian bacon Goat Ground, lean beef or pork (labeled at least 95% lean)* Ham Lamb Pastrami Pork Rabbit Veal Venison
poultry p Chicken (including ground
p p
labeled at least 95% lean)* Duck Turkey (including ground labeled at least 95% lean)*
weightwise
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Remove all skin and fat from poultry and trim all visible fat from meat to ensure it’s Free. If you add fat, make sure you count the fat as Syns.
healthwise
Pregnant women, the elderly and babies are advised not to eat raw or soft-boiled eggs.
eggs Enjoy eggs boiled, poached, scrambled without cream, milk or fried without oil. If you add fat, count the fat as Syns.
p Eggs, fresh Egg substitute, liquid / frozen / powder
weightwise *Some flavored varieties of these dairy products are not Free (even some of those that say fat-free!). So to protect your weight loss, please double-check average Syn values in the Syns list.
dairy products Packed with calcium, these fab four are really versatile. Use them in meals, as desserts, to create dips or simply as they come!
c p Fat-free plain Greek style
yogurt* c p Fat-free plain yogurt* c p Fat-free / low fat (1% milkfat) plain cottage cheese* c p Plain quark—skim milk soft cheese*
vegetable proteins/meat replacement Use this to replace meat in casseroles, pasta dishes and chili.
f p Quorn grounds and pieces f c p Textured vegetable protein (tvp) / soy protein
(made with defatted soy), not flavored
c p Tofu, not flavored or smoked
healthwise
Our members who have diabetes can still Food Optimize like a dream. If you have diabetes, please update your account to let us know, and we’ll email a copy of our diabetes information factsheet to you. We recommend that you talk to your diabetes care team about Slimming World and Food Optimizing.
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rice, pasta & grains
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Rice, pasta and grains are staples that you can make into hundreds of delicious meals. They are nutritious and, cooked without oil, they’re Free Food.
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f Barley, hulled / pearl* f Buckwheat* f Bulgur wheat* Couscous* **Dried pasta, all colors* f **Dried pasta, whole wheat* **Dried noodles, plain f Farro / spelt* f Millet* Quinoa* Rice* Spaghetti / pasta shapes, canned in tomato sauce (without meat)
*If ground, or used as a flour substitute, these foods have a Syn value. **Fresh pasta and noodles contain Syns— see the average Syn values in the Syns list.
healthwise
The USDA recommend you aim to make half your grains wholegrains, plus choose brown rice and whole wheat pasta for extra fiber and for extra filling power.
beans, peas & lentils Beans, peas and lentils are packed with fiber and protein which gives them super filling power. Plus they’re all super-healthy, super-tasty and fabulously Free! Choose fresh, frozen or varieties canned in water. Cooked without oil, they’re Free Food.
f p Adzuki beans f p Black-eyed peas
f p f p
f p f p f p
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f p f p
(cow peas) Black / turtle beans Borlotti beans (cranberry / roman beans) Butter beans (lima beans) Cannellini beans Chickpeas (garbanzo beans) Chili beans, canned in tomato sauce Fava beans (broad beans) Flageolet beans
f p f p p f p f p f p f p f p f p f p
f p
Great Northern beans Lentils, green / brown Lentils, red Lentils, yellow Mung beans Navy / white beans Peas Pinto beans Red kidney beans Soy beans (edamame beans) Split peas, green / yellow
pantry staples
On top of all that filling, satisfying Free Food, there’s a whole pantry of Free Foods to bring taste, flavor and variety to each and every Food Optimizing day.
spice
things up!
• Spice rack—as all herbs and spices
are Free, there’s no limit to the tastes and flavors you can create.
• Vinegar, salt and pepper—season
your recipes freely! All types of vinegar are Free so shake on good red wine vinegar or go fancy with some aged balsamic vinegar.
All of the pantry staples on this page can also be enjoyed for Free on Food Optimizing SP days.
• Soy sauce—not just for stir fries, this Free sauce flavors anything!
• Ground mustard powder*—is Free
and is great for adding flavor to sandwiches, meaty stews, soups, dips, dressings and more.
• Fat-free dressings*—drizzle fat-free vinaigrette, Italian or French style dressing over your salads for Free! Must be less than 15 calories per 2 tablespoons to be Free.
• Stocks, broths and bouillon—
whether you use boxed, canned, cubes or concentrate, add fat-free flavor in a flash!
healthwise
For health reasons aim to limit your sodium intake to no more than 2,300mg per day. If you have high blood pressure or you're at risk of high blood pressure, aim for no more than 1,500mg a day. Add less salt to food at the table and watch out for manufactured foods and sauces with a high sodium/salt content.
• Sugar substitutes—even if you’re
sweet enough already, tablet or drop sweeteners are Free! A teaspoon or one packet of granulated or powdered sweetener, such as Stevia, Splenda or Sweet ‘n’ Low, has negligible Syns and can be counted as Free. For every tablespoon you use count ½ Syn.
• Tomato paste/purées/sauces—only those that contain no oil—are a great way to add extra richness to your cooking without adding Syns.
• Spray oils—ideal for fried eggs, baked potatoes and Slimming World fries. Up to 10 sprays of any spray oil a day is Free. After that count ½ Syn for every additional 5 sprays you use.
• Extracts, such as vanilla—perfect for adding Free flavor to desserts.
• Other Free cooking ingredients and dressings include:
Agar agar Gelatin Hot sauce (no sugar added)* Mint sauce (no sugar added)* Nam pla (Thai fish sauce) Worcestershire sauce
calorie-free dressings, dips and sauces
Products labeled calorie-free may actually contain up to 10 calories per serving! To protect your weight loss, please count these as ½ Syn per serving. *For other types of mustard, dressings and sauces, see the average Syn values in the Syns list.
drink up! Our fabulous Free Food list includes drinks, too. To keep beautifully hydrated and for general good health, aim for 6-8 cups or glasses of any type of fluid per day (sorry, alcohol doesn’t count!).
• Coffee*—freshly ground, instant, K-Cups, Americano or espresso: enjoyed as it comes, it’s totally Free. Watch out for mega coffee shop Syns in cream, milk and syrups.
• Calorie free/diet carbonated
drinks—including “zero” sodas —giving you tons of Free and low-Syn options for long drinks.
• Mineral water/soda water/
seltzer—still or sparkling are both Free! Flavored water may have Syns—check the Syns Search in the Weight Loss Planner for details.
weightwise
*Use milk (measured) from your Healthy Extras in coffee and hot tea, or count ½ Syn for each splash you use. Many members pour their measured Healthy Extra allowance of milk into a separate cup or bottle, to help them keep track. Check the average Syns list for information about creamers.
• Tea* (including herbal teas and unsweetened iced tea with no added flavors or sugar) from black to green, peppermint to chamomile.
• Sugar-free drink mixes—good for the whole family! Look for bottles or packets labeled “less than 5 calories per serving”.
healthwise
Drinking plenty of water can help reduce bloating, boost your concentration, improve your skin and aid digestion, plus hunger is sometimes thirst in disguise. So raise a glass to your health and stay topped up every day!
weightwise
Swapping from sugar to Free sweetener will save you 1 Syn per tsp (which could easily add up to 10 Syns a day!). Swapping from creamer in your coffee to low-fat milk can save stacks of Syns, too!
