contents cakes bread, bakery items & tortillas steps to success bakery items tortillas bread bread rolls

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1 contents Bread, bakery items & tortillas Cakes Candy & chocolate Cereals & cereal bars Chips and snacks Cookies & crackers Dairy products Desserts & sweet sauces Dips & dressings Drinks alcoholic Drinks cold Drinks hot Fats & oils Fish Fruit Ice cream Jelly & spreads Kitchen basics Meat & poultry Nuts & seeds Pancakes & waffles Pizza Rice, pasta & grains Savory pastries Savory sauces & gravies Savory spreads & pâtés Soups Vegetables & beans Vegetarian foods bread, bakery items & tortillas bakery items Breadsticks, plain, 1oz 6.0 Danish pastry, cheese, 1oz 5.0 2½ oz each 13.5 English muffin, light multigrain, 1oz 2.5 2oz each 5.0 English muffin, original/whole-wheat, 1oz 3.0 2oz each 6.0 bread You ll find a list of Healthy Extra bread choices on page grain, 1oz 4.0 Baguette, white, average, 1oz 4.0 4oz regular oz large 24.0 Baguette, whole-wheat, average, 1oz 4.0 4oz regular oz large 22.0 Challah, 1oz 4.5 Chapati, 1oz 4.5 Ciabatta, 1oz 3.5 Flax seed, 1oz 3.0 Flour Tortilla Wrap mini, 1oz each 3.5 mini, 2oz each 7.0 French stick, 1oz 3.5 Gluten free, 1oz 3.5 Multigrain, 1oz 3.0 Nut, 1oz 3.5 Oat bran, 1oz 3.5 Oatmeal, 1oz 3.5 Pita, white, 1oz oz small 4.0 2oz large 8.0 3oz extra large 11.5 Pita, whole-wheat, 1oz oz small 4.0 2oz large 7.5 3oz extra large 11.5 Pumpernickel, 1oz 3.0 Raisin, 1oz 4.0 Rye, 1oz 3.0 Sourdough/Vienna, 1oz 4.0 Sprouted grain, 1oz 3.5 White, 1oz 3.5 Whole-wheat, 1oz 3.0 bread rolls Bagels, white, plain/ flavored, 1oz mini 4.0 2oz small 8.0 3oz medium oz large 15.5 Dinner rolls, white, 1oz small 3.5 1½ oz medium 5.5 Dinner rolls, whole wheat, 1oz small 3.0 1½ oz medium 4.5 French rolls, 1oz oz medium 5.5 3oz large 12.0 If you are thinking of spreading butter on your bread, think again. Study the butter & margarine section on page 32 before you decide. You ll find a new flavor comes through when you decide not to! Hamburger buns, 1oz 3.5 1½ oz regular 5.5 3oz large 11.0 Hoagie/submarine rolls, 1oz 4.0 2¼ oz each 8.5 Hotdog buns, 1oz 4.0 1¼ oz regular 5.0 1½ oz large 6.0 Kaiser rolls, 1oz 4.0 2oz each 8.5 Onion rolls, 1oz oz each 7.5 Pillsbury crescent rolls, 1oz each 5.0 reduced fat, 1oz each 4.5 tortillas Corn tortilla, yellow/ white, 1oz 3.0 Flour tortilla, white, 1oz 4.5 Flour tortilla, whole-wheat, 1oz 4.5 Flour tortilla, fat-free, 1oz 3.0 Flour tortilla, low-carb, 1oz 3.5 Flour tortilla, 95% fat free, 1oz 4.0 Taco shells, 1oz 6.5 cakes Angel food cake, plain, no oil, 1oz 3.5 sugar free, 1oz 2.5 with cream frosting, 1oz 3.5 Baklava, Banana cake with buttercream, 1oz 5.0 Bear claw, average each 27.0 Black forest cake, Brownie, 1oz small 6.5 3oz large 20.0 Bundt cake, 1oz 5.0 2oz slice 10.5 Carrot cake, plain, 1oz 5.0 with cream cheese frosting, 1oz 5.0 Cheesecake, low-fat cheese with fruit, 1oz 3.0 plain, 1oz 4.5 Chocolate cake, plain, 1oz 5.0 with chocolate frosting, 1oz 5.0 Chocolate éclair, with custard filling, 1oz 3.5 average each 13.0 Chocolate fudge cake, Churros, Cinnamon crumb cake, 1oz 6.0 Cinnamon roll, 1oz 5.0 2oz small oz regular 21.0 Coffee cake, 1oz 4.5 Concha, 1oz 5.0 average each 16.0 Cream puff, with custard filling, 1oz 3.5 average each 17.0 Croissant, almond, 4.7oz each 25.5 Croissant, butter, 1oz mini 5.5 1½ oz small 8.5 2oz medium oz large 14.0 Croissant, chocolate/pain au Chocolat, 1oz oz each 16.5 Crumble coffee cake, 1oz 5.0 Cupcakes, cake & frosting, 1oz mini 5.5 2½ oz regular oz large 26.0 Cupcakes, cake only, 0.4oz mini 2.0 1½ oz regular 7.0 2½ oz large 12.0 Danish pastry, cinnamon, 2.3oz regular oz large 28.5 Danish pastry, fruit, 1oz 5.0 2½ oz each 13.0 Danish pastry, nut, 1oz oz each 14.0 Donut, chocolate frosting, 1oz 6.5 2oz each 13.0 Donut, glazed, 1oz 6.0 2oz each 12.5 Donut, plain, 1oz 6.0 1¾ oz each 10.5 Donut, sugared, 1oz 5.0 1¾ oz each 11.0 Donut, with jelly filling, 1oz 5.0 3oz each 14.5 Fruit cake, 1oz 4.5 Fudge nut brownie, 2oz small ½ oz large 20.0 Gingerbread, 1oz 5.0 Honey bun, 2.3oz small oz regular oz large 17.0 Jelly roll, 1oz 4.0 Kolache/Kolacky, apple/ raspberry, ½ oz each 3.0 Lemon cake, 1oz 5.0 Marble cake, 1oz 5.0 Muffin, average of all types, 1oz small 4.0 2oz medium 8.0 3oz large

2 cakes cont... Pineapple upside down cake, 1oz 4.5 Pound cake, Sponge cake, plain, 1oz 4.0 with chocolate frosting, Strudel, fruit, 1oz 4.0 Strudel bites, 1oz oz average 4.5 Swiss rolls, mini, 1.1oz each 7.0 Turnover, fruit, 1oz oz average 14.0 candy & chocolate candy & chocolate Candy corn, 1oz 5.0 Caramels, each 2.0 Chewing gum, 1 stick 0.5 Chewing gum, sugar-free, 2 sticks 0.5 Chocolate-coated coffee beans, 1oz 6.5 Chocolate-coated creme/ cordial centers, 1oz 6.0 Chocolate-coated fudge, 1oz 6.0 Chocolate-coated mints, each 3.0 1oz 6.0 Chocolate-coated nougat & caramel, 1oz 6.5 Chocolate-coated peanuts, 1oz 7.5 Chocolate-coated raisins, Cotton candy, 1oz 5.0 Fruit chews, each 1.0 Fudge, vanilla, Gum drops, diabetic/lowcalorie, 1oz 2.5 Gum drops, regular, 1 small medium large 2.5 Hard candy, each 1.0 Jelly beans, regular, sugar free, 1oz 3.0 Marshmallows, each 1.0 Miniature Marshmallows, 10 pieces 1.0 candy branded Butterfinger Candy Bar, 1 fun size 5.0 Cadbury s Crème Egg 7.5 Hershey s Chocolate Bar, milk chocolate with almonds 1.45oz bar 10.5 Hershey s Chocolate Sticks, all types, each 3.0 Hershey s Hugs, all types, each 1.0 Hershey s Kisses, all types, each 1.5 Hershey s Miniature Chocolates, all types, each 2.0 Hershey s Nuggets, all types, each 3.0 Hershey s Sugar-Free Chocolates, each 1.5 M&M s Candies, almond, 1oz 7.5 M&M s Candies, dark chocolate, 1oz 7.0 M&M s Candies, milk chocolate, 1oz oz package 12.0 M&M s Candies, peanut, 1oz oz package 12.5 M&M s Candies, peanut butter, 1oz 7.5 Reese s Peanut Butter Cups, 1 mini cup miniature snack size 4.0 1½ oz pack 11.5 Rolo Chewy Caramels, 1 mini oz tube 11.0 Skittles, 2.17oz package 12.5 Picture yourself making the right choices. Visualize the next time you will have to decide yes or no and see yourself making the right decisions. Good picture = good weight loss! chocolate average Chocolate, carob, plain, 1oz 7.5 Chocolate, dark/milk/white 7.5 chocolate branded Hershey s Chocolate Bar, Cookies n Cream, 1.55oz bar 11.0 Milk, 1.55oz bar 11.5 Milk with Almonds, 1.55oz bar 11.5 Special Dark, 1.45oz bar 11.0 Kit Kat, 1 snack size full size 12.0 Milky Way Caramel & Nougat Bar, 1 miniature fun size regular 13.0 Snickers Bar, 1 miniature snack size full size 14.0 Twix Caramel Cookie Bar, 1 mini fun size 4.0 2oz bar 14.5 cereals & cereal bars Only high-fiber, wholegrain cereals count as a Healthy Extra b choice. You'll find the most popular choices on page 26. breakfast cereals 1 cup, unless otherwise stated All-bran 8.0 All-bran Bran Buds 9.0 Apple Jacks 5.0 Bran Flakes 6.5 Cheerios 5.0 Chex, Rice 5.0 Honey Nut 8.0 Chocolate 8.5 Wheat/Multi-bran 10.5 Cocoa Krispies 8.0 Cocoa Puffs 6.5 Corn Flakes 5.0 Corn grits, white/yellow, dry 29.0 Corn Pops 6.0 Cracklin Oat Bran 13.5 Cream of rice, ¼ cup dry, 8.0 instant, 43g packet, 7.5 Cream of wheat, instant selections, original, 28g packet, 5.0 flavored, 35g packet, 6.5 Cream of wheat, Stovetop selections, original, 3tbsp, 6.0 whole grain, 3tbsp, 5.0 flavored, 3.5tbsp, 6.5 Crispix 5.5 Fiber One 6.0 Fiber One Honey Clusters 8.0 Froot Loops 5.5 Frosted Flakes 7.5 Frosted Mini Wheats, Bitesize, Original 14 biscuits 6.0 Little Bites, Chocolate 12.5 Granola low-fat, plain/fruit and nut, 1oz 6.0 Grape-nuts 19.5 Honey Bunches of Oats, all types 8.0 Honey Graham Oh s 7.5 Honey Smacks 6.5 Kix 4.5 Lucky Charms, Original 7.5 Muesli, dried fruit & nuts, 1oz 5.0 no added sugar, 1oz 5.0 Oat bran, dry 21.0 Oatmeal, dry 22.0 Pebbles, all types 8.0 Puffed Wheat 2.5 Raisin Bran 9.5 Raisin Nut Bran 12.0 Rice Krispies 5.5 Selects 13.0 Shredded Wheat, average each 4.0 Shredded Wheat Spoon Size, Original/Wheat Bran 8.0 Smart Start 9.5 Special K, all types 7.0 Total, Whole grain 6.5 Trix 6.0 Weetabix, 2 biscuits 6.5 Wheaties 6.5 Make a list before you go shopping and stick to it. Impulse buys can wreak havoc. Never shop on an empty stomach! breakfast/granola bars average Breakfast bars, eg Chewy Trail Mix Granola bars, 1.2oz bar 7.0 eg Crunchy Granola bars, 1.4oz twin bar 9.0 eg Nutri-grain Cereal/ Yogurt bars, 1.3oz bar 7.0 eg Special K Cereal bars, 0.8oz bar 4.5 eg Special K Protein Meal bars, 1.58oz bar 9.0 eg Special K Protein Snack bars, 0.9oz bar 5.5 eg Sweet & Salty Nut Granola bars, 1.2oz bar 8.0 Fiber One 90 Calorie Chewy Bar 4.5 Kashi Chewy Granola Bar, Cherry Dark Chocolate 6.0 Kashi Layered Granola Bar, Dark Chocolate Coconut 6.0 Kashi Soft-Baked Cereal Bar, Cherry Vanilla 6.0 Kellogg s Fiber Plus Antioxidants, 36g bar, Chocolate Chip, Chocolatey Peanut Butter, Dark Chocolate Almond 6.0 Kellogg s Nutri-Grain Cereal Bar 6.0 Kellogg s Special K Cereal Bar, 22g, Chocolatey Pretzel 4.5 Kellogg s Special K Protein Snack Bar, 27g, Almond Honey Oat Granola 5.5 Walmart Great Value Cereal Bar 4.5 cereals & cereal bars chips average Potato chips, plain/flavored, fat free, 1oz 4.0 plain/flavored, low fat/baked, plain/flavored, reduced fat, 1oz 7.0 plain/flavored, regular, 1oz 7.5 chips branded Cheetos 100 Calorie Mini Bites, all flavors, 3.75oz package 5.0 Cheetos Baked, all flavors, 1oz 6.5 Cheetos Regular, Crunchy/ Puffs, all flavors, 1oz 8.5 Cheetos Singles, all flavors, 1oz package 8.0 Doritos Baked, all flavors, 1oz 6.0 Doritos Regular, all flavors, 1oz 7.5 Doritos Singles, all flavors, 1oz package 7.5 Lays Baked, all flavors, 1oz 6.0 Lays Classic, all flavors, 1oz 7.5 Lays Kettle Cooked, reduced fat, all flavors, 1oz 7.0 regular, all flavors, 1oz 7.5 Lays Light, fat-free, all flavors, 1oz 4.0 Lays Singles, all flavors, 1oz package 7.5 Lays Stax, all flavors, 1oz 7.5 Lays Wavy, all flavors, 1oz 7.5 Pringles, all varieties, 1oz 7.5 Ruffles Baked, all flavors, 1oz 6.0 Ruffles Regular, all flavors, 1oz 8.0 Sunchips Regular, all flavors, 1oz 7.0 Sunchips Singles, all flavors, 1oz package 7.0 Cookies, chocolates, chips, nuts, savory snacks trigger foods are packed with Syns and almost impossible to resist! No food is banned, so learn to know yourself, and if you know something is your trigger food, steer clear or plan ahead how you'd like to enjoy them without over-synning! snacks average Pappadums, 2 small large 2.5 Pita chips, plain/parmesan, garlic & herb, 14 chips 6.5 Popcorn, home-popped, no oil, 1oz popped 5.5 with oil, 1oz popped 7.5 Popcorn, home-popped, 94% fat-free, 1oz popped 5.5 per cup

3 cereals & cereal bars cont... Popcorn, movie theater, plain, small carton 19.5 medium carton 41.5 large carton 55.0 Popcorn, movie theater, with butter, small carton 28.5 medium carton 54.0 large carton 74.5 Popcorn, ready to eat, plain, 1oz package 8.0 Pretzels, hard-baked, 1oz 5.0 Pretzels, soft (twists), plain, 2.2oz regular oz king size 24.5 Tortilla chips, average of all types, 1oz 7.5 cookies & crackers cookies each, unless otherwise stated Biscotti, 1 small, 0.5oz regular, 1oz 7.0 Butter almond thins 1.0 Chocolate chip cookies, 1 small, 0.5oz regular, 1oz large, 2.3oz 16.0 Chocolate chip cookies, low fat, 1 small 3.5 Chocolate/vanilla creme sandwich, eg Oreos 3.0 Fig Newtons 3.0 Ginger snaps 1.5 Ginger thins 1.0 Oatmeal/oatmeal & raisin cookies 1 small, 0.5oz regular, 1oz large, 2.5oz 16.5 Peanut butter cookies, 1 small, 0.5oz regular, 1oz large, 2.3oz 15.5 Shortbread finger 5.5 Shortbread round 4.5 Shortbread triangle 2.5 crackers each, unless otherwise stated Breadsticks, all types, 1 small standard 2.0 Cheese crackers, round 1.0 Club crackers, original, each crackers 3.5 Crispbread, crisp & light 7 grain 1.0 dark rye 2.0 fiber rye 1.5 fruit crunch 2.5 hearty rye 2.5 light rye 2.0 multigrain 2.5 pumpkin seed & oat 3.0 rye & oat bran 2.0 sesame rye 2.0 sourdough rye 2.0 sunflower seed & oat 10.5 Graham crackers, plain 1.5 Matzo, all varieties, Melba toast, all varieties 1.0 Rice cakes, plain/seeded, all types 2.0 Rice crackers, 2 crackers 1.5 Ritz crackers, original 1.0 Saltine crackers, all types 0.5 Sandwich crackers, with cheese filling 1.5 with peanut butter filling 1.5 Table water crackers, 1 regular small 1.5 Wheat crackers, thin, 2 crackers 1.0 dairy products butter & margarine Butter on your potato or spread on your bread? Take a look at the Syns below, then measure carefully or better still switch to fat free natural yogurt or reduced fat cheese wedges. See page 25. Butter, whipped, light, 1 level tsp level tbsp 4.0 1oz 7.0 Butter, whipped, regular, 1 level tsp level tbsp 5.5 1oz 10.0 Butter/margarine, light, 1 level tsp 1.0 1oz 7.0 Butter/margarine, regular, 1 level tsp level tbsp 5.5 1oz 10.0 Vegetable oil-butter spread, reduced calorie 1 level tsp level tbsp 3.0 1oz 7.0 cheese 1oz, unless otherwise stated A whole host of delicious cheeses are Healthy Extra a choices, and they re listed on page 25. Carefully weigh your portion to make sure it is a Healthy Extra. American, standard 5.5 American, low-fat 2% 4.5 American, fat-free 2.0 Asiago 5.5 Blue cheese/blue cheese crumbles 5.0 Brie 4.5 Cambozola 6.5 Camembert 4.0 Cheddar, standard 5.5 low fat 2.5 fat-free 2.0 Cheese wedges, each 2.0 Cottage cheese, whole milk (4% fat), plain, 3½ oz 0.5 Cream cheese, full fat/regular 5.0 light/low fat 3.0 fat-free 1.5 Edam 5.0 Feta, standard 3.5 reduced fat 3.0 Goat s milk hard cheese 6.5 Goat s milk semi soft cheese 5.0 Gorgonzola 5.0 Gouda 5.0 Gruyere 6.0 Halloumi 4.5 Manchego 5.5 Mascarpone 6.5 Monterery Jack 5.5 Mozzarella, whole milk 4.0 part skim milk 3.5 non fat 2.0 Parmesan, grated, hard 5.5 Processed cheese slices, standard, per slice 3.0 2% reduced fat 2.5 fat-free, skim milk 1.5 Provolone 5.0 Provolone, low-fat 4.0 Queso fresco 4.0 Ricotta, whole milk 2.5 part skim 2.0 Soy, Cheddar style 3.0 mozzarella style 3.5 Swiss, standard 5.5 low-fat 2% 2.5 fat-free 2.0 Taleggio 4.0 Velveeta, original 3.0 cream & creamers Cream, half & half, half & half, fat-free, 1 level tbsp 0.5 non dairy, original, non dairy, original, low fat, 1 level tbsp 0.5 pressurized, canned, 1 level tbsp 0.5 pressurized, fat-free 4 tbsp 0.5 sour, fat-free, 1 level tbsp 0.5 sour, light, sour, regular, 1 level tbsp 1.5 whipping, heavy, 37% fat, 1 level tbsp 2.5 whipping, light, 30% fat, 1 level tbsp 2.0 Decide here and now that nothing is going to stop you. Make a commitment to log on each and every day. Continuity and persistence will bring results you never thought possible. Creamer, liquid, non-dairy, 1 tbsp Original, fat-free 0.5 Vanilla/hazelnut fat-free 1.5 Original, regular 1.0 Vanilla/hazelnut regular 2.0 Creamer, dry, non-dairy, 1 level tsp Original, fat-free 0.5 Vanilla/hazelnut fat-free 1.0 Original, regular 0.5 Vanilla/hazelnut regular 1.0 milk Almond milk sweetened, 4fl oz 1.5 unsweetened, 4fl oz 1.0 Buttermilk, whole 3½fl oz 3.0 low-fat 3½fl oz 2.0 Cashew milk sweetened, 4fl oz 1.5 unsweetened, 4fl oz 0.5 Chocolate milk, fat-free, 1 cup 3.5 Coconut milk sweetened, 4fl oz 2.0 unsweetened, 4fl oz 1.0 Cow's milk, skim, 3½fl oz 2.0 low fat, 1%, 3½fl oz 2.0 reduced fat, 2%, 3½fl oz 2.5 whole, 3½fl oz 3.0 Evaporated milk, low-fat 2% 4 tbsp 2.5 Goat's milk, whole, 3½fl oz 3.5 Milk, dry, non-fat, 2 level tsp 0.5 1oz 5.0 Milk, condensed, sweetened, 1 level tbsp 3.0 fat free, 1 level tbsp 2.0 Milk, evaporated, whole evaporated, fat-free, 1 level tbsp 0.5 Milk, lactose free, fat free, skim, 3½fl oz 1.5 low fat, 3½fl oz 2.5 reduced fat, 3½fl oz 2.5 Milkshake, low-fat, ready to drink, 1 cup 8.5 Milkshake, ready to drink, average of all flavors, 8fl oz cup fl oz bottle 25.0 Soy milk, sweetened, 3½fl oz 2.0 unsweetened, 3½fl oz

4 yogurt Some fat free fruit yogurts are Free and some have Syns. Check Syns Online for the most up-to-date details. Yogurt, fat-free, fruit/flavored, 3½ oz 2.0 Yogurt, low fat, fruit/flavored, 3½ oz 2.5 plain, 3½ oz 0.5 Yogurt, whole milk, fruit/flavored, 3½ oz 3.5 plain, 3½ oz 1.0 Yogurt, goat s milk, fruit/flavored, 3½ oz 2.0 plain, 3½ oz 1.0 Yogurt, Greek style, fat-free, fruit, 3½ oz 1.0 honey, 3½ oz 1.0 Yogurt, Greek style, low fat, fruit, 3½ oz 1.5 honey, 3½ oz 3.0 plain, 3½ oz 0.5 Yogurt, greek style, whole milk, fruit, 3½ oz 4.5 honey, 3½ oz 4.5 plain, 3½ oz 3.0 Yogurt, soy, fruit/flavored, 3½ oz 3.0 plain, 3½ oz 2.0 Yogurt drinks Yogurt, drinking, average of all flavors, 3½fl oz 4.5 Yogurt, smoothies, average of all flavors, 3½fl oz 4.5 desserts & sweet sauces Banana cream pie, 3½ oz 7.5 Bread pudding, 1oz 3.0 Chocolate cream pie, 1oz 4.0 Chocolate pudding, 1oz 2.0 4oz snack tub 8.0 Coconut custard pie, 1oz 3.5 Flan, made up with 2% milk, 3½ oz 5.0 made up with whole milk, 3½ oz 5.5 Fruit pie, apple/blueberry/cherry, 1oz 3.5 Gelatin dessert average of all flavors, made up as directed, 0.75oz package 4.0 ready to eat, 3½ oz snack tub 3.5 sugar free, average of all flavors, made up as directed, 0.75oz package 0.5 sugar-free, ready to eat, 3½ oz snack tub 0.5 Instant pudding, average of all flavors, made up with 2% fat milk, 3½ oz 5.5 average of all flavors, made up with whole milk, 3½ oz 6.0 dry, 1oz 6.0 snack, ready to eat, 100g cup, all flavors, sugar-free 3.0 sugar-free rice pudding 3.5 regular, including rice pudding 5.5 Key lime pie, 1oz 6.5 average slice 22.5 Lemon meringue pie, 1oz 4.0 Maple syrup, 1 level tbsp 2.0 Meringue, 1oz each 6.0 Mississippi mud pie, 1oz 4.0 Peach melba, 1oz 4.0 Pecan pie, Plum pudding, 1oz 3.5 Pumpkin pie, 1oz 3.0 Rice pudding, 3½ oz 8.0 Strawberry pie, 1oz 2.5 Tapioca pudding, 3½ oz 6.0 Tiramisu, 1oz 5.0 dips & dressings dips Barbecue dip, 1 level tbsp 1.5 Bean dip, Blue cheese dip, Cheese dip, 1 level tbsp 2.0 French onion dip, 1 level tbsp 1.5 Garlic dip, 1 level tbsp 3.0 Guacamole dip, Hummus dip, Ranch dip, 1 level tbsp 1.5 Salsa dip, 2 level tbsp 0.5 Tzatziki dip, 1 level tbsp 0.5 Always choose reduced fat or fat free salad dressings if you re buying a ready-made one. dressings Balsamic vinaigrette, all flavors, 1 tbsp fat free 0.5 light 1.0 regular 2.5 Barbecue sauce, 1 level tbsp 0.5 Black bean sauce, 1 level tbsp 1.5 Blue cheese dressing, light, regular, 1 level tbsp 4.0 Caesar dressing, light, 1 level tbsp 1.5 regular, 1 level tbsp 4.0 Coleslaw, light, 1 level tbsp 2.5 regular, 1 level tbsp 3.0 Cranberry sauce, French/Italian dressing, fat free/oil free, light, 1 level tbsp 1.5 regular, 1 level tbsp 4.0 Garlic purée, 1 level tsp 0.5 Hoisin sauce, 1 level tbsp 1.5 Hollandaise sauce, 1 level tbsp 2.0 Honey mustard dressing, Horseradish sauce, 1 level tbsp 3.0 Jellied cranberry, Mango chutney, 1 level tbsp 2.0 Mayonnaise, fat free, 1 level tbsp 0.5 reduced fat/light, 1 level tbsp 2.5 regular, 1 level tbsp 3.0 Mint jelly, 1 level tbsp 2.5 Mustard, 1 level tsp 0.5 Pickle, hamburger, hot dog, 1 level tbsp 0.5 sweet, Plum sauce, 1 level tbsp 1.5 Queso, Ranch dressing, fat free, light, 1 level tbsp 2.0 regular, Seafood cocktail sauce, Steak sauce, 1 level tbsp 0.5 Sweet relish, Sweet thai chili sauce, 1 level tbsp 2.0 Tahini paste (sesame butter), 1 level tbsp 4.5 Tartare sauce, 1 level tbsp 2.0 Teriyaki sauce, 1 level tbsp 0.5 Thousand island dressing, fat-free, light, 1 level tbsp 1.5 regular, 1 level tbsp 3.0 Tomato ketchup, Wasabi, 1 tbsp 1.5 drinks alcoholic beer Beer, light, 7fl oz glass 3.0 low alcohol, 7fl oz glass 2.0 non alcoholic, 7fl oz glass 2.0 regular, 7fl oz glass 4.5 Lager, 7fl oz glass fl oz bottle fl oz can 10.0 Lager, lite 7fl oz glass fl oz bottle fl oz can 7.0 Lager, reduced alcohol/ alcohol free 7fl oz glass fl oz bottle fl oz can 5.0 hard cider Cider, dry, 7fl oz glass 4.0 sweet, 7fl oz glass 6.0 Share your reasons why with your nearest and dearest. Let them understand how being overweight really makes you feel. Help them to understand how it affects your happiness in so many ways. Share your feelings with your Slimming World family too. Together we can do it. liqueurs Cream liqueurs, 1fl oz 5.0 Cherry brandy, 1fl oz 4.0 Cointreau, 1fl oz 5.0 Kirsch, 1fl oz 4.0 Pernod, 1fl oz 4.0 Coffee liqueurs, 1fl oz 4.5 liquor Liquor, 100% proof, average of all brands, 1½fl oz shot % proof, average of all brands, 1½fl oz shot 5.0 wine Champagne, 4.1fl oz champagne glass 4.0 Dessert wine, marsala, 2fl oz 5.0 port, 2fl oz 4.5 sherry, cream/sweet, 2fl oz 5.0 sherry, dry, 2fl oz 4.5 vermouth, dry, 2fl oz 4.5 vermouth, sweet, 2fl oz 5.0 Wine, red, 4fl oz small glass 5.0 6fl oz glass 8.0 8fl oz glass 10.5 Wine, rosé, 4fl oz glass 4.0 6fl oz glass 6.0 8fl oz glass 8.0 Wine, sake (rice wine), 4fl oz glass 8.0 Wine, white, dry, 4fl oz glass 5.0 6fl oz glass 7.5 8fl oz glass 9.5 Wine, white, sparkling, 4fl oz glass 4.0 6fl oz glass 6.0 8fl oz glass 8.0 wine coolers Mike's hard lemonade, 11.2fl oz bottle 11.0 Mike's lite hard lemonade, 11.2fl oz bottle 5.5 Smirnoff Ice original, 11.2fl oz bottle 13.0 drinks cold fruit & vegetable juice Juiced and blended fruit loses its filling power and becomes very easy to over consume keep count of the Syns or swap to something Free. See page 11. Apple juice, unsweetened, 3½fl oz 2.5 6fl oz glass 4.0 8fl oz glass 5.5 Carrot juice, 3½fl oz 1.0 6fl oz glass 2.0 8fl oz glass 2.5 Cranberry juice, 3½fl oz 2.5 6fl oz glass 5.0 8fl oz glass 6.5 Grape juice, 3½fl oz 3.5 6fl oz glass 6.5 8fl oz glass 8.5 Grapefruit juice, 3½fl oz 2.0 6fl oz glass 3.5 8fl oz glass 5.0 Mango juice, 3½fl oz 2.5 8fl oz glass 6.0 Mixed fruit juice, 3½fl oz 2.5 8fl oz glass 6.5 Orange juice, 3½fl oz 2.5 6fl oz glass 4.0 8fl oz glass 5.5 Orange juice, squeezed from 1 orange

5 drinks cold cont... Passion fruit juice, 3½fl oz 3.0 6fl oz glass 5.5 8fl oz glass 7.0 Pineapple juice, 3½fl oz 3.0 6fl oz glass 5.0 8fl oz glass 6.5 Pomegranate juice, 3½fl oz 3.5 6fl oz glass 6.0 8fl oz glass 8.0 Prune juice, 3½fl oz 3.5 6fl oz glass 6.5 8fl oz glass 8.5 Tomato juice, 3½fl oz 1.0 6fl oz glass 1.5 8fl oz glass 2.0 Vegetable juice, 3½fl oz 1.0 6fl oz glass 2.0 8fl oz glass 2.5 Vegetable and fruit juice, 3½fl oz 2.5 8fl oz glass 5.5 iced drinks Frappuccino, 8fl oz short fl oz tall fl oz grande 12.0 Frappuccino mocha, 8fl oz short fl oz tall fl oz grande 13.0 Iced tea, sweetened, 8fl oz short fl oz tall fl oz grande 7.0 Lemonade, 8fl oz 6.5 Keep counting. Choosing something you have eaten as not worth counting can destroy your success. sodas Many hot and cold drinks are Free. See page 23 to save your Syns. Cola, 8fl oz fl oz can 6.5 Cream soda, 8fl oz fl oz can 9.0 Ginger ale, 8fl oz fl oz can 6.5 Lemon lime, 8fl oz fl oz can 7.5 Orange soda, 8fl oz fl oz can 8.5 Pink lemonade, 8fl oz fl oz can 8.0 Root beer, 8fl oz fl oz can 7.5 Tonic water, 8fl oz fl oz can 6.5 drinks hot Many hot and cold drinks are Free. See page 23 to save your Syns. Caffe latte, non-fat milk, 8fl oz short fl oz tall fl oz grande 6.5 Caffe latte, whole milk, 8fl oz short fl oz tall fl oz grande 11.0 Cappuccino, non-fat milk, 8fl oz short fl oz tall fl oz grande 4.0 Cappuccino, whole milk, 8fl oz short fl oz tall fl oz grande 7.0 Hot chocolate, non-fat milk, no cream, 8fl oz short fl oz tall fl oz grande 12.0 Hot chocolate, whole milk, no cream, 8fl oz short fl oz tall fl oz grande 16.5 Hot chocolate/cocoa mix powder, 3 heaping tsp 5.5 no added sugar, dry, 1 packet 2.5 Mocha, made with nonfat milk, 8fl oz short fl oz tall fl oz grande 11.0 Mocha, made with whole milk, 8fl oz short fl oz tall fl oz grande 14.5 Tea, chai tea latte, non-fat milk, 8fl oz short fl oz tall fl oz grande 10.5 Tea, chai tea latte, whole milk, 8fl oz short fl oz tall fl oz grande 13.5 fats & oils Although too much fat, especially saturated fat, is linked to weight gain and health problems, oils which contain unsaturated fat are good for health, helping to lower cholesterol levels and keep our hearts healthy. If you re cooking with oil, choose one high in unsaturated fat such as olive oil, rapeseed, groundnut, peanut, sunflower, corn, flaxseed, avocado, or almond oil. Fish oil (cod liver), 1 level tsp 2.0 Lard, 1 level tsp level tbsp 6.5 1oz 12.5 Oil, all types, 1 level tsp level tbsp 6.0 Shortening, 1 level tbsp 5.5 fish Fish is packed with filling protein and great for your health. You'll find all fishy Free Food options on page 14. Anchovies, canned in oil, drained, 1oz 0.5 Catfish, breaded and fried, 1oz 1.5 Clams, breaded and fried, 1oz 2.0 Cod fillet, battered, deep-fried, 1oz 1.0 Fish sticks, breaded, baked/broiled, 1oz each 1.5 Haddock fillet, battered, deep fried, 1oz 1.5 Herring, canned in tomato sauce, 1oz 1.0 Sardines, canned in oil, drained, 1oz 0.5 Shrimp, breaded and fried, 1oz 2.0 Squid, rings in batter, deepfried, 1oz 1.0 Tuna, canned in oil, drained, 1oz 1.0 Whiting, battered/breaded, baked/broiled, 1oz 1.5 breaded and fried, 1oz 2.0 fruit fruit blended & cooked Blended and cooked fruit loses its filling power and becomes very easy to over consume keep count of the Syns or swap to something Free (see page 11). Apples, raw, stewed, unsweetened, 4oz 2.5 Apricots, Bananas, flesh only, blended or cooked, 1oz 1.0 average each 4.0 Blackberries, raw, blended, 2oz 1.0 Blackcurrants, raw, blended, 3oz 2.5 Blueberries, raw, blended, 1oz 1.0 Carambolas (star fruit), raw, blended, 2oz 1.0 Cherimoyas, raw, blended, 1oz 1.0 Cherries, raw, blended, 1oz 1.0 raw, stewed, unsweetened, 3oz 2.0 Clementines, flesh only, blended/cooked/ juiced, 1 medium fruit 1.5 Cranberries, Elderberries, raw, blended, 2oz 2.0 Gooseberries, Grapes, green, puréed/ cooked 3.0 Grapes, red, puréed/cooked 3.5 Guavas, raw, blended, 2oz 2.0 Kiwifruit, raw, blended, 1oz 1.0 Kumquats, raw, blended, 1oz 1.0 Loganberries, raw, blended, 3oz 2.5 Loquats, Lychees, raw, blended, 1oz 1.0 Mandarins, flesh only, blended/cooked/ juiced, 1 medium fruit 2.5 Mangos, blended/cooked, 1oz medium fruit large fruit 9.0 Melons, all types, raw, blended, 2oz 1.0 Nectarines, Oranges, raw, blended/cooked, 1oz 0.5 average each 3.0 Papayas (paw paw), Passion fruit, flesh only, blended/cooked, 1oz average fruit 1.5 Peaches, Pears, raw, blended, 1oz 1.0 Persimmons, raw, blended, 1oz 2.0 Pineapples, raw, blended, 1oz 0.5 Plums (damsons), all types, Pomelos, flesh only, cooked/juiced, 1oz

6 fruit cont... Prickly pears, Quinces, cooked, 2oz 1.5 Raspberries, raw, stewed, unsweetened, 2oz 1.0 Redcurrants, Rhubarb, raw, blended, 7oz 2.0 raw, stewed, unsweetened, 7oz 2.0 Satsumas, flesh only, cooked/juiced, 1 medium fruit 2.0 Strawberries, Tamarillos, Tangerines, flesh only, cooked/juiced, 1 medium fruit 2.0 Ugli fruit, Whitecurrants, fruit canned Applesauce, sweetened, 1 level tbsp 0.5 unsweetened, 2 level tbsp 0.5 Apricots, canned in juice, 3½ oz 2.5 canned in syrup, 3½ oz 4.0 Blueberries, canned in syrup, 3½ oz 4.5 Cherries, canned in juice, 3½ oz 2.5 canned in syrup, 3½ oz 4.0 pie filling, canned, 3½ oz 6.0 Fruit cocktail/salad, canned in juice, 3½ oz 2.5 canned in syrup, 3½ oz 3.5 Canned fruit labelled no added sugar can be misleading. Sugar may have been added as a fructose using apple or other sweet fruit juices. Natural maybe, but still Syn-laden, so stick with fresh. Grapefruit, canned in juice, 3½ oz 2.0 canned in syrup, 3½ oz 3.0 Mandarins, canned in juice, 3½ oz 2.0 canned in syrup, 3½ oz 3.0 Peaches, canned in juice, 3½ oz 2.0 canned in syrup, 3½ oz 2.5 Pears, canned in juice, 3½ oz 2.5 canned in syrup, 3½ oz 3.5 Pineapple, canned in juice, 3½ oz 3.0 canned in syrup, 3½ oz 4.0 Plums (damsons), all types, canned in syrup, 3½ oz 4.5 Prunes, canned in syrup, 3½ oz 5.5 Raspberries, canned in syrup, 3½ oz 4.5 Strawberries, canned in syrup, 3½ oz 4.5 fruit dried Apples, dried, 1oz 3.5 Apricots, dried, 1oz 3.5 Bananas, dried, 1oz 7.5 Blueberries, dried, 1oz 5.0 Candied fruit, 1oz 4.5 Cranberries, dried, 1oz 4.5 Currants, dried, 1oz 4.0 Dates, dried, pitted, 1oz 4.0 Figs, dried, 1oz 3.5 Goji berries, dried, 1oz 5.0 Golden raisins, dried, 1oz 4.5 Mango, dried, 1oz 4.5 Mixed fruit, dried, 1oz 3.5 Peaches, dried, 1oz 3.5 Pears, dried, 1oz 3.5 Pineapple, dried, 1oz 4.5 Prunes, dried, pitted, 1oz 3.5 Raisins, dried, 1oz 4.0 dried, yogurt coated, 1oz 6.0 fruit fresh Fresh and frozen fruit is Free see the full list on page 11. Avocado, flesh, whole or blended, 1oz 2.0 average each 11.5 fruit in jars Cherries, cocktail, 1oz 2.5 each 0.5 Olives, stuffed, 8 olives 3.0 whole, marinated, 8 olives 2.5 in brine, 8 olives 1.5 ice cream ice cream average Cones only, cake or wafer type, 1 small cone waffle cone 6.0 sugar, rolled-type, 1 cone 2.0 Frozen yogurt, low-fat, ½ cup 6.5 non-fat, ½ cup 5.5 Hard ice cream, fat free, ½ cup 5.5 reduced fat/light, 5% fat, ½ cup 8.5 rich, 16% fat, ½ cup 12.5 Ice cream bar, chocolate coated, each 12.0 reduced fat, each 6.0 reduced fat, chocolate coated, each 8.5 Ice cream cone, 1 standard king size 19.5 low fat, 1 standard 7.5 Ice cream sandwich, 1 medium large 11.0 Ice cream syrup, fat-free, 1 level tbsp 2.5 regular, Non dairy ice cream, 1oz 1.5 Popsicles, each 2.5 Soft serve ice cream, light, ½ cup 5.5 regular, ½ cup 10.0 Sorbet, ½ cup 6.5 Twin pops, each 3.5 ice cream branded The Skinny Cow Ice Cream, Caramel cone, low fat cup, each 8.5 Chocolate peanut butter, low fat sandwich, each 7.5 French vanilla truffle, ice cream bar 5.0 Fudge Pops, ice cream bar, mini 5.0 Vanilla low fat sandwich, each 7.0 jelly & spreads Chocolate and nut spread, 1 level tbsp 4.0 Honey, 1 level tsp 1.0 Jam/preserve, 1 level tsp 0.5 Jelly, low-calorie, 2 level tsp 0.5 regular, 1 level tsp 1.0 Lemon curd, 1 level tsp 0.5 Marmalade, 1 level tsp 0.5 Peanut butter, all types, reduced fat, 1 level tbsp 4.0 regular, all types, 1 level tbsp 4.5 A rounded spoonful is twice as much as a level spoonful. A heaped spoonful is three times as much as a level spoonful. Don t cheat yourself out of a good weight loss. Use spoon sense. kitchen basics Agave nectar, 1 level tbsp 2.5 Almond paste/marzipan, 1oz 6.5 Arrowroot, 1 level tsp 1.0 Baking powder, 1 level tsp 0.5 Baking soda, 1 level tsp 0.5 Breadcrumbs, fresh/dried, 1oz 5.0 Cocoa powder, dry, 1 heaping tsp heaping tbsp 2.0 1oz 3.0 Coconut, shredded/flaked sweetened, Coconut, shredded/flaked unsweetened, 1oz 9.5 Coconut cream, 1 level tbsp 4.0 Coconut meat, raw, 1oz 5.0 Coconut milk, lite, 1 level tbsp 0.5 regular, 1 level tbsp 1.5 Cooking chocolate, all types, semi sweet, 1oz 7.0 all types, sweet, 1oz 7.5 Cornbread stuffing mix, dry, 1oz dry 5.5 dry, 1oz made up 2.5 Cornmeal, 1oz 5.0 Cornstarch, 1 level tsp 1.0 Cream of tartar, 1 level tsp 0.5 Dextrose, 1 level tsp 1.0 Flour, white, all purpose, 1 cup 23.0 Flour, white, self-rising, 1 cup 22.0 Flour, whole-wheat, 1 cup 20.5 Flour, gluten-free, all varieties 1 cup 23.0 Frosting, ready to eat, all types, 1 level tbsp 3.0 1oz 6.0 Fructose liquid, 1 level tsp level tbsp 2.0 Fructose, fruit sugar, 1 level tsp 1.0 1oz 5.0 Fruit pie filling, apple, 3½ oz 5.0 blueberry, 3½ oz 9.0 cherry, 3½ oz 6.0 raspberry/strawberry, 3½ oz 5.5 Glucose, 1 level tsp 1.0 Mincemeat, jarred, 1 level tbsp 1.5 1oz 2.5 Molasses, all types, 1 level tbsp 2.0 Pastry, filo/phyllo, 1oz 4.0 Pastry, puff, raw, 1oz

7 kitchen basics cont... Pie crust, regular, chilled, 1oz 6.0 Pie crust mix, dry, 1oz 7.5 Pie crust, cookie-type Graham Cracker, 1oz 7.0 Save Syns by using fat free natural yogurt for thickening stews and casseroles, and making salad dressings, etc. Sprinkles, all types, 1 level tsp level tbsp 4.0 1oz 7.0 Sugar, brown, 1 level tsp level tbsp 2.5 Sugar, confectioners/ powdered, 1 level tsp level tbsp 3.0 Sugar, white, 1 level tsp level tbsp 3.0 Stuffing mix, dry, 1oz dry 5.5 dry, made up as directed, 1oz made up 2.5 Syrup, lite, 1 level tbsp 1.5 regular, 1 level tbsp 2.0 sugar free, 1 level tbsp 0.5 Yeast, active, dry, 1 level tsp 0.5 1oz 4.0 Yeast, compressed, 1 cake 1.0 1oz 1.5 meat & poultry Very lean meat and poultry (that s with all visible fat and skin taken off) is Free! Discover more on page 17. beef Beef, back ribs, meat and fat, braised, 3½ oz 9.5 Beef, ground, 3½ oz 90% lean % lean % lean % lean 9.0 Beef, meat and fat, roasted, 1oz 2.5 Beef lunchmeat, beef thin sliced, lean only, 3½ oz 1.5 beef, cured, thin sliced, lean only, 3½ oz 1.0 Corned beef, lean, 3½ oz 2.0 standard, 3½ oz 5.0 lamb Lamb, average of all cuts, meat & fat, 1oz raw 0.5 1oz roasted 1.0 Lamb, loin chop, meat and fat, broiled, average each 4.5 meat products Beef, ground patties, 23% fat, broiled, 1oz 2.5 4oz each 9.5 Beef jerky, 1oz 6.0 Bologna, 1oz 3.0 Chili con carne with beans, canned, 3½ oz 3.0 chilled/frozen, 3½ oz 3.0 Chili con carne without beans, canned, 3½ oz 2.5 Non-stick pans save fat, save Syns stick to non-stick! Frankfurters/Wieners, beef, 1oz oz each 5.5 2oz each 7.0 beef and pork, 1oz oz each 5.0 chicken, 1oz oz each 4.0 turkey, 1oz oz each 3.0 Pepperoni, pork or beef, 1oz 4.5 Pork, sausage meat, 1oz cooked 4.5 Sausages, beef, broiled, 1oz each 3.0 2oz each 6.0 3oz each 9.0 Sausages, brats, 1oz 3.5 liverwurst, 1oz 3.5 mortadella, 1oz 2.5 Sausages, pork and beef, broiled, 1oz each 4.5 2oz each 8.5 3oz each 13.0 Sausages, pork, broiled, 1oz each 3.0 2oz each 6.0 3oz each 9.0 Sausages, chicken, 3oz each 5.0 Spam, lite, 1oz 1.5 regular, 1oz 3.5 Turkey pepperoni, 1oz 1.0 offal Tongue, beef, 1oz 2.0 pork, 1oz 1.5 pork Bacon, average of all types, meat and fat, broiled, Back ribs, meat and fat, roasted, 3½ oz 5.0 Ham lunchmeat, 11% fat, sliced 3½ oz 0.5 Pork, average of all cuts, meat and fat, roasted, 1oz 1.5 Pork, loin chop, meat & fat, broiled, average each 3.5 Proscuitto, 1oz 1.5 poultry Chicken, average of all cuts, meat and skin, 1oz raw 1.0 1oz roasted 1.5 Chicken, drumstick, barbecued/roasted, with skin, average each 2.0 Chicken, ground, 3½ oz, 92% lean 1.5 Chicken, leg, barbecued/roasted, with skin, average each 7.0 Chicken, wings, barbecued/roasted, with skin, average each 2.0 Chicken lunchmeat, chicken breast, oven roasted, thin sliced lean only, 3½ oz 0.5 Duck, meat, fat and skin, roasted, 1oz 2.5 Goose, lean meat only, roasted without fat, 1oz 1.0 Goose, meat and skin, roasted, 1oz 4.5 Turkey, average of all cuts, meat and skin, roasted, 1oz 1.0 Turkey, bacon, extra lean 3½oz 0.5 Turkey, ground, 3½ oz, 93% lean % lean 4.5 nuts & seeds 1oz unless otherwise stated Almonds, sliced 8.5 Almonds, whole 8.5 Brazil nuts, shelled 9.5 Cashew nuts, shelled, plain 8.0 Chestnuts, shelled and whole 2.5 Hazelnuts/filberts, shelled 9.0 Macadamia nuts, salted 10.5 Mixed nuts, chopped/whole 8.5 Peanuts, roasted, 8.5 shelled, plain 8.0 Pecan nuts 9.5 Pine nuts 9.5 Pistachio nuts, shelled 8.5 Walnuts, shelled 9.5 Seeds, hemp 5.5 linseeds/flaxseeds, poppy 8.0 pumpkin kernels, hulled 8.0 sesame 8.5 sunflower kernels, hulled 8.0 Imagination is powerful. Imagine yourself succeeding, not failing. Every day as you awake and before you sleep, imagine yourself succeeding. Use your imagination! pancakes & waffles Maple syrup, 1 level tbsp 2.0 Pancakes, average of all types, ¾ oz small 2.5 1¼oz medium 4.5 2½oz large 9.0 Pancake mix, dry, 3½ oz 18.0 Pancake syrup, lite, 1 level tbsp 1.5 regular, 1 level tbsp 2.5 Waffles, average of all types, ready to heat, 1.2oz each 5.0 pizzas Pizza, cheese, 12-inch 8 slices, 1 slice 13.5 cheese, 12-inch medium, thin crust, 8 slices, 1 slice 10.0 cheese, 14-inch large, thin crust, 8 slices, 1 slice 14.5 cheese, 6-inch individual, deep dish/pan, whole pizza 30.0 Pizza, hawaiian, 12-inch 8 slices, 1 slice 12.5 hawaiian, 12-inch medium, thin crust, 8 slices, 1 slice 9.5 hawaiian, 14-inch large, thin crust, 8 slices, 1 slice 13.0 hawaiian, 6-inch individual, deep dish/pan, whole pizza 28.5 Pizza, meat deluxe, 12-inch 8 slices, 1 slice 19.0 meat deluxe, 12-inch medium, thin crust, 8 slices, 1 slice 15.5 meat deluxe, 14-inch large, thin crust, 8 slices, 1 slice 22.0 meat deluxe, 6-inch individual, deep dish/pan, whole pizza 45.0 Pizza, pepperoni, 12-inch 8 slices, 1 slice 14.0 pepperoni, 12-inch medium, thin crust, 8 slices, 1 slice 10.5 pepperoni, 14-inch large, thin crust, 8 slices, 1 slice 15.5 pepperoni, 6-inch individual, deep dish/pan, whole pizza 32.5 Pizza, supreme, 12-inch 8 slices, 1 slice 15.5 supreme, 12-inch medium, thin crust, 8 slices, 1 slice 12.0 supreme, 14-inch large, thin crust, 8 slices, 1 slice 17.0 Pizza, vegetarian, 12-inch 8 slices, 1 slice 12.5 vegetarian, 12-inch medium, thin crust, 8 slices, 1 slice 9.5 vegetarian, 14-inch large, thin crust, 8 slices, 1 slice 13.0 vegetarian, 6-inch individual, deep dish/pan, whole pizza 28.0 rice, pasta & grains When cooked without fat, rice, dried pasta and grains are Free. See page 18 for the complete list. Bulgur wheat, Cornmeal/polenta, prepared, 1oz 1.0 raw, 1oz 5.0 Couscous, ground/used as flour, Macaroni and cheese, boxed, unprepared, 3½ oz 5.5 Microwaveable rice pouches, 4½ oz, plain, 1 cup 1.5 flavored, 1 cup 1.5 Millet, Pasta, plain, all types, fresh, 1oz uncooked 1.0 1oz cooked 0.5 Pearl tapioca, raw, 1oz 5.0 Pearled barley, Quinoa, Ramen noodles, 3oz pack, without flavoring 18.0 Ravioli, canned in tomato sauce, 3½ oz 1.0 Rice, fried, 1oz cooked

8 rice, grains & pasta cont... Savory pasta packets, per packet 0.5 (When made up using water and without fat added) Savory rice packets, per packet 0.5 (When made up using water and without fat added) Semolina, uncooked, 1oz 5.0 savoury pastries Pot pie, baked, 4oz 4.0 beef 11.5 broccoli 12.5 chicken 11.0 turkey 13.5 vegetable 11.5 Quiche, all varieties, 4oz 16.0 Accept that your eating habits have to change for good. Start to examine how deliciously different your diet can become. Allocate some time for yourself and develop your favorite recipes. Don t just think about it do it now! savory sauces & gravies Stock pots, liquid stock, bouillon powder and stock cubes are Free. See page 21 for more Syn-saving ideas. cooking sauces Cooking sauce, black bean, 3½ oz 6.0 curry, korma/madras/ tikka masala, 3½ oz 9.0 curry, rogan josh, 3½ oz 8.0 curry, vindaloo, 3½ oz 13.5 pasta, alfredo, 3½ oz 7.0 pasta, red, 3 cheese, 3½ oz 3.5 pasta, red, 4 cheese, 3½ oz 4.0 pasta, red, marinara, 3½ oz 3.0 pasta, red, mushroom, 3½ oz 4.0 pasta, red, tomato and basil, 3½ oz 3.5 pasta, red, traditional, 3½ oz 3.0 pasta, red, with meat, 3½ oz 4.0 pasta, white, 3½ oz 8.5 pasta, white, cheese, 3½ oz 9.0 pizza, 3½ oz 2.5 sweet & sour, 3½ oz 6.5 gravy Gravy mix, brown, measured dry, 2 level tsp 1.0 white, measured dry, 1 level tbsp 1.5 Gravy, canned, beef/mushroom/turkey, 2 level tbsp 1.0 3½ oz 2.5 Gravy, canned, chicken, 2 level tbsp 1.0 3½ oz 4.0 Gravy, homestyle, all flavors, 2oz serving 1.5 savory spreads & pâtés Pâté, chicken liver, 1 level tbsp 1.5 1oz 3.0 Pâté, liver, 1 level tbsp 2.5 1oz 4.5 soups You ll find a list of Healthy Extra soup choices on page 30. soups canned Condensed, beef broth, undiluted, 3½ oz 1.0 black bean, undiluted, 3½ oz 4.5 chicken noodle, undiluted, 3½ oz 2.5 cream of celery, undiluted, 3½ oz 3.5 cream of chicken, undiluted, 3½ oz 4.5 cream of mushroom, undiluted, 3½ oz 4.5 cream of potato, undiluted, 3½ oz 3.0 tomato, undiluted, 3½ oz 3.0 Light, chicken and dumpling, 1 cup 4.0 chicken and corn chowder, 1 cup 5.5 chicken noodle, 1 cup 3.5 clam chowder, 1 cup 4.5 chicken with vegetables, 1 cup 4.0 vegetable, 1 cup 3.0 Ready to serve, beef and vegetable, 3½ oz 3.0 beef broth, 3½ oz 0.5 chicken and vegetable, 3½ oz 3.5 chicken noodle, 3½ oz 3.5 lentil, 3½ oz 3.0 minestrone, 3½ oz 2.5 tomato, 3½ oz 2.5 vegetable, 3½ oz 2.5 soups dry Soup mix, dry, average of all flavors, 1oz dry 5.0 dry, average of all flavors, prepared with water, 8.9oz cup 3.0 vegetables & beans Vegetables and pulses are great for your health and your weight, which is why most are Free Foods. Beans, baked, 3½ oz 0.5 Onions, fried, dried, eg French's, 4 level tbsp 2.5 Onions, onion rings, breaded, par fried, heated in oven, 2 rings 3.5 Plantains, ripe, fried, 1oz 2.5 Potatoes, french fries, frozen, deep fried, 1oz cooked 3.5 oven cooked, 1oz cooked 1.0 Potatoes, hash browns, frozen, uncooked, 3½ oz 0.5 Potatoes, mashed, dehydrated, dry, 3½ oz 0.5 Potatoes, scalloped, dry, 3½ oz 13.5 Sun dried tomatoes, in oil, drained, 3½ oz 6.5 Vegetarian baked beans, ½ cup 0.5 vegetarian foods Beanburgers, 1oz 3.5 Textured vegetable protein, dried, 3½ oz 1.0 Tofu, fried, 1oz 2.0 Vegetable burgers, 1oz 3.0 The road to success with your body starts in your head. Instead of dwelling on what you can t eat, concentrate instead on what you can have. With Food Optimizing there s so much! Photographers: Michelle Hall, Will Heap, Lara Holmes, Gareth Morgans, Karen Thomas, and Kate Whitaker Cover image: Pesto, Pork and Fennel Pasta. Slimming World All rights reserved. No part of this publication may be reproduced, stored in a retrieval system or transmitted in any form, mechanical, electronic, photocopying, recording or otherwise, without the prior written consent of Slimming World. NOT FOR RESALE 59