How To keep your weight loss on track.
Wholemeal bread
White and most multigrain/seeded breads aren’t high enough in fiber to count as Healthy Extras.
High-fiber cereals
Cereals like Coco Pops, Frosties, and Cornflakes aren’t Healthy Extras. Swap them for one from the food guides.
Nuts and seeds
Some nuts and seeds provide protein, minerals, and healthy oils. However, they’re high in calories, so measure them carefully
Canned, dried, and cooked fruit
Choose canned fruit in juice (not syrup) and measure your Healthy Extra amount.High-fibre crispbreads and cereal bars
If your favorite crispbread or cereal bar doesn’t count as a Healthy Extra, swap it for one that does.- Seeded bread doesn't count as a Healthy Extra 'b' choice
Sadly, white, brown, and most seeded, multigrain, and granary pieces of bread aren't high enough in fiber to count as a Healthy Extra 'b' choice. Switch to a whole meal and save up to 6 Syns a slice! There are 6 Syns in 1 level tbsp oil
Save serious Syns by switching to low-calorie cooking spray or dry-frying instead.
On top of your Free Food, Healthy Extras provide a good balance of nutrients
dairy and some non-dairy cheese
dairy and some non-dairy milk
high-fiber cereals
wholemeal bread
wholemeal or high-fiber crispbread
some nuts and seeds
dried, canned or cooked fruit
To keep your weight loss beautifully on track, always weigh and measure your Healthy Extras – where it’s needed… no need to weigh two Weetabix ;)
Your Healthy Extra ‘b’ choices bring even more variety to Food optimization along with fiber, minerals, and other nutrients important for a healthy, balanced diet.
Healthy Extra ‘b’ choices are:
Dried, canned or cooked fruit
Pick 2 of the healthy extra foods daily from the list below.
Milk
Use milk from your measured Healthy Extra in tea and coffee (or count ½ Syn for each dash you use).
Cheese
Not all cheese has enough calcium to be a Healthy Extra. Check the food guides for your favorites.
Dairy-free
Choose plain, unsweetened plant-based milk and dairy-free cheeses with added calcium.
There are plenty of grab-and-go Healthy Extra ‘a’ choices to make life easier when you have time to eat but not to measure.
Free Foods ( you can eat any amount but you won't gain weight) are the secret to your success
They’re unlimited! Eat as much as you like – no weighing, no measuring, no counting – no kidding!
Cook without adding fat or oil to keep them Free
Fill at least one-third of a plate with Speed Free Foods each mealtime (where it makes sense) and make them your first choice between meals.
There’s no weighing, measuring, or counting needed for Free Foods
As long as they're cooked without fat or oil, hundreds of healthy, delicious everyday-free Foods are yours to enjoy with absolutely no limits.
Many Free Foods keep you feeling fuller for longer than other foods. This applies especially to Protein-rich Free Foods – look out for the symbol across the app, website, and books.
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