Healthy Extra's

Slimmer’s are allowed to have two healthy extra’s a day. One from the “A” section and one from the “B” section.

“A” choices

These are dairy foods that are high in calcium.

Maintaining a high intake of calcium when you are slimming is important for good health and may aid your weight loss too.

Milk (C) – this can be enjoyed on its own, in hot drinks or on cereal.

350ml skimmed milk

300ml 1% fat milk

250ml semi-skimmed milk

175ml whole milk

400ml skimmed goat’s milk

275ml semi-skimmed goat’s milk

200ml whole goat’s milk

400ml unsweetened calcium enriched plain soya drink

300ml sweetened calcium enriched plain soya drink

300ml lactose free semi-skimmed dairy drink

200ml lactose free whole dairy drink

250ml calcium enriched plain rice drink

500ml sweetened calcium enriched plain almond drink

1 litre unsweetened calcium enriched plain almond drink

Cheese (C) – this can be used in a sandwiches, on jacket potatoes or on pasta. This can be whole, grated, sliced, melted or grilled.

30g lactofree mature cheddar

30g cheddar/red Leicester

40g reduced fat cheddar

30g double Gloucester

35g Edam

30g emmental/gruyere

40g reduced fat emmental

45g Feta

30g Gouda

30g parmesan/parmigiana reggiano/grana padano

35g halloumi

45g reduced fat halloumi

50g mozzarella

65g reduced fat mozzarella

75g reduced fat/light soft cheese

90g ricotta  

Grab and go (C) – these are healthy extra’s that can be chosen when you have time to eat but not to measure

2 dairylea light cheese slices

4 dairylea light triangles

3 dairylea original triangles

6 the laughing cow extra light triangles

4 the laughing cow light triangles

3 mini babybel light cheeses

2 mini babybel original cheeses

2 x 35g tubs of Philadelphia light soft cheese

3 x 35g tubs of Philadelphia lightest soft cheese

“B” choices  

These are foods that are high in fibre or contain important nutrients for a healthy balanced diet.

Cereals (F) – many high fibre wholegrain cereals can be enjoyed as a healthy extra “B”. Any of the options can be replaced with a supermarket’s own version.

35g asda/tesco wholegrain blueberry wheats

35g Dorset cereals simply delicious muesli/simply nutty muesli

35g jordans natural no added sugar muesli

40g Kelloggs all bran

35g Kelloggs all bran bran flakes

30g Kelloggs all bran chocolate wheats

30g Kelloggs all bran golden crunch

30g Kelloggs all bran red berry crunch

35g Kelloggs all bran sultana bran

35g Kelloggs frosted/raisin wheats

35g Kelloggs fruit “n” fibre

35g Morrison’s/Sainsbury’s puffed wheat

35g nestle bitesize shredded wheat

35g nestle shredded wheat, summer fruit/orchard fruit

30g nestle honey nut shredded wheat

35g nestle shreddies, coco, honey, original

35g porridge oats (unflavored)

35g post grape nuts

35g Quaker oat crisp cereal

35g Weetabix crispy minis, fruit and nut

30g Weetabix crispy minis, chocolate chip

40g Weetabix crunchy bran

Bread (F) – wholemeal bread is a healthy extra as it is higher in fibre than other bread.

60g of any wholemeal bread

60g wholemeal roll

2 medium slices of wholemeal bread (small 400g loaf)

1 slice of allinson wholemeal batch bread (800g sliced loaf)

2 slices of Hovis nimble malted wholemeal bread

2 slices of Hovis nimble wholemeal bread

2 slices of Hovis wholemeal bread (small 400g loaf)

1 slice of Hovis wholemeal bread (800g thick sliced loaf)

2 slices of Warburton’s wholemeal bread (400g medium sliced loaf)

1 slice of Warburton’s wholemeal rye bread (800g thick sliced loaf)

Crispbread and cereals (F) – these are high in fibre and perfect for breakfast, lunch, supper or as a snack.

5 Finn crisp original thin crisps

2 Finn original rye round crispbread

5 oat scan bran

5 real food corn thins original and sesame

3 ryvita cracked black pepper/hint of chili/multi-grain/pumpkin seeds and oats/sesame/sunflower seeds and oats/sweet onion

2 ryvita dark rye and original (S)

4 ryvita dark rye and original

2 ryvita fruit crunch

30g bag of ryvita minis

1 ½ nestle shredded wheat

2 Weetabix

1 Weetabix and 1 hifi light bar

1 Weetabix and 2 oat/scan bran

1 Weetabix and 3 ryvita wholegrain crackerbread

Cereal bars (F) – these are the perfect on the go choice.

1 Alpen light cereal bar (S)

2 Alpen light cereal cars

1 Hifi bar

1 HiFi light bars (S)

2 HiFi light bars

1 Kellogg’s special k chewy delight bar dried

Fruit (F) – this is another handy on the go option.

50g apple

60g apricots

50g figs

40g goji berries

50g pears

65g prunes

Canned fruit (F) – These are a sweet healthy extra when it is canned in juice and not in syrup.

300g apple slices

125g breakfast apricots

350g pears

125g prunes

Cooked fruit (F) – These are ideal for desserts they can be smothered in fat free yogurts and a sprinkle of sweetener.

225g of baked apple and 1 level tbsp mincemeat

375g of cooking apples

250g dessert apples

450g fresh apricots

300g blackberries (S)

250g blackcurrants (S) (C)

350g damsons

275g fresh figs

350g gooseberries (S)

150g greengages (S)

300g peaches

350g pears

400g plums

150g prunes

250g raspberries (S)

350g redcurrants (S)

500g rhubarb (S) (C)

275g whitecurrants (S)

Soups (F) – These are ideal for when you have time to eat but not cook. These are high enough in fibre that they can be counted as an healthy extra “B”.

200g serving Baxter’s deli inspired soup bowl, butternut squash and marscarpone with giant butterbeans/roasted red peppers and feta with black eyed beans

200g serving of Baxter’s favorites soup, pea and ham and Scotch broth

400g can of Baxter’s favorite soup, chicken broth

200g serving of Baxter’s hearty soup, broccoli, salmon and watercross/butternut squash and sweet potato/chicken and black eyed pea gumbo/country vegetable/smoked bacon and three bean/tomato, chorizo and mixed bean/Tuscan style bean/bacon and pecorino

200g serving of Baxter’s vegetarian soup, carrot and butterbean/garden pea and mint/minestrone and wholemeal pasta/put lentil and tomato/spicy parsnip

400g can of Baxter’s vegetarian soup, Mediterranean tomato

200g serving of Heinz farmers market garden pea and mint

300g serving of new Covent Garden soup, carrot and coriander/kale and nutmeg/pea, ham and leek/slow roast tomato and basil/sweetcorn and chili/vegetable with raw split lentils/wild mushroom

399g serving new Covent Garden skinny soup, goan spiced chicken and lentils/minestrone and ditalini pasta/souper green with Italian pesto/tomato and vegetables with lentils.

Nuts and seeds – these are a good source of proteins, minerals and healthy oils.

16 almonds or 20g flaked

5 brazil nuts

14 cashew nuts

7 chestnuts (F)

35g fresh coconut flesh

23 hazelnuts

2 level tbsp of linseed

1 level tbsp of chopped mixed nuts

30 small unsalted peanuts

11 pecan halves

1 level tbsp of pine nuts of kernels

35 pistachio nuts

2 level tbsp of pumpkin seeds, coat removed

2 level tbsp of sesame seeds (F)

2 level tbsp of sunflower seeds, coat removed

5 walnut halves