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Syns selection

Jam & mallow wheels, & sweet biscuits eg. Wagon Wheels 5.0 Jam biscuits, Each unless stated eg. Jammie Dodgers, Jam Rings 4.0 Malted 2.0 Amaretti 1.5 Morning 1.0 American-style , large, syns choc chip/double choc 15.5 Nice 2.0 crispbreads oat & raisin 13.0 Oat biscuits, eg. Hobnobs, coated 4.5 all about American-style cookies, Only high-fibre crispbreads You’ve filled up on Free Food, you’ve chosen your Healthy Extras – and now it’s time mini , all varieties 4.5 plain 3.5 are Healthy ‘b’ choices. to find out more about Syns. /cantuccini 2.0 sandwich 2.5 bars, cream Pink wafers 2.0 In this section you’ll find hundreds of everyday foods. Any food that isn’t Free Food or Each unless stated filled & chocolate coated 5.5 Rich tea biscuit, 3.0 isn’t being used as a Healthy Extra has a Syn value listed next to it – this value applies Corn /thins, all varieties 1.0 Bourbon 3.5 chocolate/cream filled 2.0 when you’re following Extra Easy and Extra Easy SP. Crackerbread , all varieties 1.0 snaps, plain basket 5.0 1.5 Crispbreads, reduced fat/light made with oil, eg. Dr Karg 5.5 curl 3.0 Rich tea fingers 1.0 The Syn values listed here are averages taken from over 40,000 branded products. Crispbreads, eg. Ryvita, Chocolate & , Syn values for brands differ and products do change from time to time, as brands and multigrain 2.0 caramel wafer bar 6.0 finger 4.5 supermarkets change their recipes. We update our Syns database daily to reflect those original/rye 1.5 round 5.0 changes, so you might find differences between online values and the values printed seeded 2.0 tail/triangle 3.0 here. You’ll always find the most up-to-date Syn values online. sweet/savoury flavours 2.5 steps to success Viennese whirl 8.0 Dutch crispbreads 1.5 Biscuits, , crisps, In this section you’ll also find extra pointers and ‘steps to success’ to help you perfect Melba 0.5 nuts, savoury – your Food Optimising know-how, show you where those cheeky hidden Syns could cakes, coated 4.0 ‘trigger’ foods are packed plain, large 1.5 steps to success creep into an otherwise perfect Food Optimising day and ensure you sail smartly with Syns, almost impossible savoury, large 1.5 Picture yourself making the through a successful Food Optimising week, every week. Enjoy! to resist and completely savoury, 30g pack 5.0 right choices. Visualise the moreish! No food is banned, sweet, large 3.0 next time you will have to so learn to know yourself, and sweet, 30g pack 6.0 decide ‘yes’ or ‘no’ and see if you know something is your yourself making the right Syns Online ‘trigger’ food, steer clear! decisions. Good picture = Available on your computer, and mobile – the best place to check the most savoury biscuits good weight loss! up-to-date Syn values. Each unless stated cookies, eg. Maryland 2.5 Syns hotline: 09068 518 518* (UK only. Mon-Fri 9am to 7pm) Breadsticks , flavoured 1.5 1.0 Chocolate fingers 1.5 If possible please have the product packaging with you when calling. *All calls are charged at 60p per minute plain, standard & from a BT landline. Calls from other providers may vary and calls from mobile phones may be considerably plain, mini 0.5 Chocolate , eg. Tunnock's 5.5 more. Please contact your service provider for information. puffs 2.5 items Chocolate wafer biscuit bar 5.0 crackers/thins 1.0 ring 2.0 biscuit, eg. Tuc 3.5 cream 3.5 bakery items Cheese straws/twists 2.0 creams, contents standard/ free 3.0 Cornish wafers 2.5 Each unless stated Digestive biscuit, biscuits & drinks – alcoholic nuts & seeds savoury spreads Cream crackers, chocolate coated 4.0 , & raisin 11.0 crispbreads drinks – cold & & pates standard 2.0 plain 3.5 multigrain/seeded 11.5 bread & bakery yorkshire puddings soups reduced fat 1.5 drinks – hot reduced fat/light 3.0 items , flavoured/plain 2.5 11.5 eggs stuffings & stuffing gluten free 2.5 plain, standard 11.0 cakes mixes twists, fats & oils puddings, eg. Chive/onion/olive 2.0 Fig rolls 3.5 plain, mini 4.5 cereals & cereal & sweet sauces sweets & fish Water biscuits, Florentines 2.0 Belgian bun 19.0 bars ready chocolates large 1.5 Fruit puffs 3.5 , chocolate/plain, 25g 4.5 fruit & salads rice, pasta & grains vegetables & small 0.5 Fruit shortcake 2.0 Chelsea buns 12.5 ices pulses & grain crackers 1.5 Garibaldi 2.0 crispbakes & , all butter 9.0 jams, crisps & snacks sushi vegetarian foods men, standard 8.5 & sweet spreads standard 8.5 reduced fat/light 7.5 dairy products savoury kitchen basics mini 2.5 mini 6.5 dressings & dips savoury sauces & eating out Ginger nuts/snaps 2.5 meat & poultry Jaffa cakes 2.5 page 1/10 Syns selection

bakery items cont... , ring, each 12.0 Porridge oats 4.5 steps to success ring, mini, each 2.5 cereals & Puffed wheat, plain 4.5 /pikelets 4.5 custard, each 12.0 Rice pops 5.0 If you are thinking of spreading butter on your bread, Currant bread/fruit loaf, jam, each 9.0 cereal bars Rice wheat & barley flakes, think again. Study the ‘butter & ’ section before 35g slice 5.0 jam & cream, each 12.0 all varieties, eg. Special K/ Finesse 4.5 English , fruit 9.5 you decide. You’ll find a new flavour comes through Eccles , each 14.5 when you decide not to! Shredded wheat, plain 4.5 cheese 9.0 Eclair with cream & cereal bars white 8.0 chocolate , standard, each 12.0 with fruit 4.0 wholemeal 8.0 Pitta bread, white, Ciabatta rolls 11.0 mini, each 2.5 Sultana 4.0 Each unless stated Fruited 10.0 large 11.0 Finger rolls, white 6.0 Egg custard tart, Wholewheat biscuits, eg. Weetabix, plain, 2 biscuits 6.0 9.5 standard 7.5 rolls 12.0 individual, each 11.5 cereal bars 5.5 flavoured, 2 biscuits 7.5 Iced bun/finger, large 11.5 mini 4.0 Petit pain rolls, part-baked 6.5 Fairy cakes, iced, each 5.0 Cereal bars, luxury, 35g bar 9.0 Wheat germ 4.5 standard 7.0 Pitta bread, wholemeal, Submarine rolls, white 12.0 plain, each 4.0 50g bar 12.5 large 10.5 loaf, 25g 4.0 wholemeal 11.0 Flapjack, Cereal bars, nuts 8.0 standard 7.5 chocolate coated, each 11.5 , chocolate 6.5 chocolate coated, bitesize, each 4.0 standard 12.5 mini 3.5 fruit & 6.0 coleslaw fruit, each 14.5 mini 6.0 , 50g serving 5.0 fruit 5.5 plain, each 9.5 Pancakes/crepes, Seeded bread, any loaf, higher fibre 3.5 & salads 6.5 medium slice 4.0 cakes plain, bitesize, each 4.0 filled with chocolate reduced calorie/light 3.0 4.5 thick slice 5.5 Fondant/French fancy, each 5.0 plain Hi-fi 6.0 Pastries , pain au raisin 20.5 , Fruit cake, plain, 25g 4.5 brown/wholemeal, 50g serving 6.0 Hi-fi Light 3.0 coleslaw maple & pecan 19.5 slice, individual, each 7.0 with icing & , 25g 4.5 White & wholemeal Granola bars 9.5 /, 65g each 5.5 American-style , large, gluten free, individual, each 7.0 bread (50/50), any loaf, blueberry, each 13.5 Season low fat natural , cheese 13.0 medium slice 4.0 Fruit pie, individual, each 11.5 choc chip, each 18.0 with salt and pepper, fruit 11.5 thick slice 5.0 Fruit tart, with cream, cereals powder, lemon juice and mix double chocolate, each 16.0 individual, each 17.0 plain 13.0 White bread, large loaf, Only high-fibre, wholegrain American-style muffins, mini, with finely chopped carrot, Scotch pancakes 4.0 medium slice 4.5 Ginger cake, 25g 4.5 blueberry, each 5.5 cereals count as a Healthy onion and , to make Soda farl, 142g each 16.5 thick slice 5.5 Jam tart, individual, each 6.0 choc chip, each 6.0 Extra ‘b’ choice. a super homemade coleslaw White bread, small loaf, gluten free, each 7.5 Sweet 6.5 double chocolate, each 5.0 medium slice 2.5 Lemon slice, individual, each 5.5 that saves Syns galore. Bakewell slice, individual, each 7.5 25g unless stated thick slice 3.5 , cherry, 25g 5.0 , 25g 5.0 bread White bread, gluten free, plain, 25g 4.5 Bran flakes 4.0 100g unless stated medium slice 3.0 individual, each 10.0 iced, 25g 4.5 Cocoa rice pops 5.0 Coleslaw , cheese 11.5 , white, 50g serving 6.5 Wholemeal bread, large loaf, gluten free, each 10.5 , with cream, each 7.5 Corn flakes 5.0 luxury 11.0 / , each 6.5 medium slice 4.0 , 25g 5.0 , iced, each 11.0 Frosted flakes 5.0 standard 9.0 Ciabatta, , half loaf 22.0 thick slice 5.0 mini, each 7.0 plain, each 12.5 Fruit & fibre 4.5 reduced fat 4.5 garlic, individual slice 5.0 Wholemeal bread, small loaf, , with icing, 25g 5.0 medium slice 3.0 Mini rolls, chocolate, each 5.0 Fruit-filled wheat biscuits, value 3.0 plain/olive, half loaf 18.0 Carrot cake slices, apricot 4.0 thick slice 4.0 individual, each 6.0 jam & cream, each 4.0 plain/olive, individual slice 4.0 blueberry 4.0 Wholemeal/, Chocolate brownies, , 7.0 cranberry 4.0 , 50g serving gluten free, medium slice 3.0 standard, each 10.0 with jam & fresh cream, 25g 4.0 salads 12.5 raisin 4.0 , medium slice Wraps/tortillas, mini, each 3.0 bites, each 4.5 Granola , plain 5.0 100g unless stated Garlic baguette, seeded, each 9.5 bar, each 6.5 Stollen slices, individual, each 10.0 standard, half baguette 15.0 fruit & nuts 5.5 white, each 9.0 Chocolate crispy cakes, each 3.5 , salad 0.5 slice 4.5 chocolate & cream filled, 25g 5.0 High fibre wheat bran cereal, white & wholemeal (50/50), 5.0 Caesar salad, Chocolate cake, 25g eg. All-Bran Original 3.5 Garlic baguette, each 8.5 jam/cream filled, 25g 4.5 individual, with chicken 4.5 reduced fat, half baguette 11.5 Chocolate sponge cake, nut corn flakes 5.0 wholemeal, each 8.0 with icing, 25g 5.0 slice, Caesar salad, kit with lettuce, slice 3.5 custard/cream filled, each 13.0 Instant oat cereal, 5.5 croutons, parmesan & dressing 8.0 Chocolate , 25g eg. Oat So Simple, Granary/mixed grain/ Vanilla sponge cake, iced, 25g 4.5 salad, wholegrain bread, any loaf, bread rolls Choux bun, plain , 27g sachet 5.0 16.0 chicken/vegetable 2.0 medium slice 4.5 with fresh cream, each flavoured , 33g sachet 6.0 5.5 Moroccan/fruity 3.5 thick slice 5.5 , 25g Malt , Each unless stated Florida salad 6.0 bread, Coconut , each 7.0 eg. Shreddies, garlic & , large 22.5 Bread rolls, Country slice, individual, each 4.5 plain/flavoured 4.5 Fruit , celery & nut salad 10.5 white, large 11.5 mini 8.5 , each 12.5 Muesli , fruit & nuts 4.0 4.5 white, standard 8.0 Naan bread, peshwari, large 23.0 , chocolate, each 16.0 no added 4.5 Mixed salad 2.0 white & wholemeal (50/50) 7.5 mini 8.5 vanilla, each 14.5 Swiss style, eg. Alpen 4.5 salad 1.5 wholemeal, large 11.0 Naan bread, plain, large 17.5 mini, all varieties, each 4.5 Multigrain hoops, wholemeal, standard 8.0 mini 7.0 eg. 4.5 gluten free 10.5 Oat bran 4.0 granary/mixed grain 10.0 cheese-topped 9.0 page 2/10 Syns selection salads cont... Potato rings, standard 6.5 Walkers French Fries, cheese Mozzarella , breaded 4.0 cream baked/reduced calorie 4.5 all varieties, 19g bag 4.0 buffalo 3.5 Pasta salad, cheese 5.5 Potato snacks, twirls/squares 6.0 22g bag 5.0 grated/sliced 3.5 A whole host of delicious Aerosol cream, chicken 4.0 fries 6.0 Walkers Pops, all varieties, cow's milk 3.0 19g bag 4.0 are Healthy Extra standard, 2 level tbsp 0.5 chicken & 7.0 sticks 6.0 reduced fat/light 2.5 23g bag 5.0 ‘a’ choices. Carefully weigh reduced fat/light, 3 level tbsp 0.5 pesto 5.0 Prawn cocktail shells 6.5 Paneer 4.5 Walkers Quavers, 16.4g bag 4.5 your portion to make sure it Clotted cream, 1 level tbsp 4.5 prawn/ 4.5 Prawn crackers 6.5 Parmesan, parmigiano 20.5g bag 5.5 is a Healthy Extra. 100g 29.5 & vegetable 2.0 , sour cream/bacon 5.5 reggiano, grana padano, fresh 5.0 25g bag 6.5 Creme fraiche, standard, Potato salad, luxury 8.0 salted 5.0 Parmesan , dried 6.0 1 level tbsp 2.5 Walkers Wotsits, 17g bag 4.5 25g unless stated standard 6.0 Tortilla chips, standard 6.0 Pecorino 5.0 100ml 17.5 21g bag 5.5 reduced fat 2.5 baked 5.5 Austrian smoked cheese 3.5 Port Salut 4.0 Creme fraiche, half fat, 40g bag 11.0 value 4.0 Vegetable crisps 6.0 Bavarian smoked cheese 4.0 Processed cheese slices, 1 level tbsp 1.0 standard 3.5 Rice salad 2.0 Wasabi peas 5.0 Brie 4.0 100ml 8.0 Caerphilly 5.0 reduced fat/light 2.5 Dairy-free cream alternative, dairy Cambozola 5.5 , flavoured, 100g 1.5 1 level tbsp 1.0 crisps & snacks – Camembert 3.5 5.0 100ml 8.0 branded products in breadcrumbs 4.0 Ricotta 1.5 Double cream, crispbakes 1 level tbsp 3.5 Cheddar , standard 5.0 Roquefort 4.5 100ml 23.0 Cheeselets, 25g serving 6.0 sliced/grated 5.0 Roule , standard 4.5 Jacobs Twiglets, 24g bag 4.5 reduced fat/light 2.0 Single cream, standard, butter & margarine reduced fat/light 3.5 1 level tbsp 1.5 Each unless stated Kelloggs Special K Shropshire blue 5.0 Cheese slices, cheddar, 100ml 9.5 Crispbake , bean/vegetable 12.5 Crisps, all varieties, 21g bag 4.0 Butter on your potato or 25g slice 5.0 Single cream, reduced fat, cheese 12.5 Kettle Chips, all varieties, continental varieties, 25g slice 4.5 30g bag 7.5 spread on your bread? Take 1 level tbsp 1.0 chicken & vegetable 11.5 , standard 3.0 40g bag 10.0 a look at the Syns below, 100ml 7.0 /minced beef 12.0 reduced fat/lighter 2.0 steps to success KP Hula Hoops, all varieties, then measure carefully or Soured cream, standard, ham 13.0 25g bag 6.5 better still switch to fat free flavoured 2.5 Share your ‘reasons 1 level tbsp 1.5 34g bag 9.0 Cheese triangles, why’ with your nearest 100ml 9.5 natural yogurt or reduced fat standard, 17.5g triangle 2.0 55g bag 14.0 and dearest. Let them Soured cream, reduced fat, cheese triangles. reduced fat/lighter, 17.5g 1 level tbsp 1.0 crisps & KP Nik Naks, all varieties, triangle 1.5 understand how being 25g bag 7.0 100ml 6.0 Butter , 1 level tsp 2.0 Cheshire 5.0 overweight really makes 30g bag 8.5 Whipping cream, 1 level tbsp 3.0 snacks 1 level tbsp 5.5 Cottage cheese, standard, you feel. Help them to 38g bag 11.0 100ml 18.5 10g pat 3.5 plain, 100g 2.0 understand how it affects KP Skips, 9.0 standard, flavoured, 100g 2.0 15.5g bag 4.0 25g your happiness in so many low fat/fat free, flavoured, 100g 0.5 milk crisps & snacks – 17g bag 4.5 Butter, spreadable, standard, ways. Share your feelings 1 level tsp 2.0 Dairy-free cheese, hard 3.5 non-branded 40g bag 11.0 with your Slimming World 1 level tbsp 5.5 soft 3.5 100ml unless stated McCoy's Ridge Cut Crisps, family too. Together we 25g 9.0 Danish blue 4.5 25g unless stated 30g bag 8.0 can do it. Almond drink, 35g bag 9.0 Butter, spreadable, reduced fat, Dolcelatte 4.5 plain, sweetened, 6.5 1 level tsp 1.5 1.0 Penn State Pretzels, Double Gloucester 5.0 calcium-enriched Cheese curls 6.5 4.0 original salted, 30g bag 6.0 1 level tbsp Edam 4.0 plain, unsweetened, 7.0 25g 7.0 calcium-enriched 0.5 Popchips, all varieties, Emmental, standard 4.5 Soft cheese, flavoured, full fat 3.0 Cheese savouries 6.5 Fat spread, standard, Buttermilk , 3.0 23g bag 4.5 reduced fat/light 3.5 reduced fat/light 2.0 Corn snacks 6.0 1 level tsp 1.5 Channel Island/ Pringles, all varieties, 3.5 low fat/extra light 1.5 Mini poppadoms 6.0 25g serving 6.5 1 level tbsp 4.0 Jersey full cream milk 4.0 Goats' cheese, hard 5.0 Soft cheese, plain, full fat 3.0 Onion rings 6.5 Seabrook Crinkle Cut Crisps, 25g 6.5 Coffee whitener, soft 4.0 reduced fat/light 2.0 standard, 2 level tsp 2.0 6.5 all varieties, 31.8g bag 8.5 Fat spread, light/reduced fat, Oriental rice crackers Gorgonzola 4.0 Tayto Crisps, all varieties, 1 level tsp 1.0 low fat/extra light 1.5 light/unsweetened, 2 level tsp 1.5 Popcorn, air-popped, Gouda 4.5 all varieties 5.0 25g bag 6.5 1 level tbsp 2.5 Stilton, blue 5.0 Condensed milk, Greek-style salad cheese, full cream/sweetened, Popcorn, popped with oil, 37.5g bag 10.0 10g pat 2.0 white with fruit 4.5 reduced fat/light 2.5 1 level tbsp 2.5 salted 6.5 Walkers Baked, all varieties, 25g 4.5 Taleggio 4.0 Gruyere 5.0 light/unsweetened, 1 level tbsp 2.0 sweet 6.5 25g bag 5.0 Fat spread, extra light/low fat, Wensleydale, , standard 4.0 Cow's milk, whole 3.5 chocolate 5.5 37.5g bag 7.5 1 level tsp 0.5 standard/with fruit 4.5 reduced fat/light 3.0 semi-skimmed 2.5 toffee 5.0 Walkers Crisps, all varieties, 1 level tbsp 1.5 25g bag 6.5 Jarlsberg 4.5 1% fat 2.0 Pork scratchings 7.5 25g 2.5 32.5g bag 8.5 Lancashire 4.5 skimmed 1.5 Potato crisps, hand-cooked 6.5 Walkers Doritos, all varieties, Manchego 5.5 Dried milk powder, ridge-cut 6.5 30g bag 7.5 Mascarpone , standard 5.5 skimmed, 2 level tsp 1.0 standard 6.5 40g bag 10.0 reduced fat/light 3.0 25g 4.5 reduced fat 6.0 baked 5.0 page 3/10 Syns selection milk cont... Sherry , medium/dry, 50ml 3.0 dressings drinks – sweet, 50ml 3.5 Evaporated milk, full cream/ steps to success steps to success sweetened, 1 level tbsp 1.0 Decide here and now that & dips Always choose reduced alcoholic lager light/unsweetened, 2 level tbsp 1.5 nothing is going to stop fat or fat free salad Flavoured milk, chilled, you. Make a commitment dressings if you’re buying chocolate, 250ml 10.0 Lager, reduced alcohol/ to log on to Slimming World a ready-made one. banana, 250ml 9.0 dips alcopops alcohol free, Online each and every day. 330ml bottle 3.5 , 250ml 8.5 Continuity and persistence 1 level tbsp unless stated Alcopops , rum-based, 275ml 10.0 440ml can 4.5 Goats' milk, whole 3.0 1 will bring results you never /2 pint 3.0 semi-skimmed 2.0 French dressing/vinaigrette, vodka-based, 275ml 9.5 Cheese & chive dip 2.5 1 pint 6.0 skimmed 1.5 thought possible. standard 3.5 Dipping sauce, Lager, 4-6% ABV, reduced fat 0.5 Lactose-free dairy drink, sweet chilli/hoisin 1.5 330ml bottle 6.5 whole 3.0 Garlic & herb dressing 2.0 Guacamole, 440ml can 9.0 standard 1.5 semi-skimmed 2.0 Garlic mayonnaise/aioli, 1 1 Yogurt, low fat, Alcoholic ginger beer, /2 pint 7.5 /2 pint 6.0 powder, reduced fat 1.0 luxury 4.5 fruit layer, 125g pot 2.0 500ml bottle 13.0 1 pint 11.5 all flavours, 20g dry 4.0 Houmous, flavoured, standard 2.5 fruit, 125g pot 2.0 Bitter, best/special Lager, above 6% ABV, Milkshake, ready-made, standard 2.0 Honey & mustard dressing, , 150g pot 4.0 (4.2-4.7% ABV), 330ml bottle 11.0 chocolate, 250ml 10.0 reduced fat 1.5 standard 3.5 1 natural, 100g 1.0 /2 pint 5.0 440ml can 14.5 banana, 250ml 9.5 Houmous, plain, reduced fat 1.0 9.5 1 4.5 1 pint /2 pint 9.5 strawberry, 250ml 8.0 toffee, 150g pot standard 2.5 fat free 0.5 vanilla, 125g pot 3.5 Bitter, light/pale 1 pint 18.5 Rice drink, reduced fat 1.5 sauce, (under 3.5% ABV), plain, calcium-enriched 2.5 Yogurt, fat free, 1 Nacho cheese dip 2.0 luxury/creamed 2.5 /2 pint 4.0 fruit layer, 160g pot 1.5 Soya drink, flavoured, Onion & garlic dip, standard 1.5 1 pint 7.5 calcium-enriched 3.0 fruit, 120g pot 0.5 liqueurs standard 2.5 Hot chilli pepper sauce 0.5 Bitter, standard 0.5 plain, sweetened, toffee, 120g pot reduced fat 1.0 Mayonnaise, (3.5-4.1% ABV), calcium-enriched 2.0 1 Coffee liqueurs, vanilla, 125g pot 1.0 /2 pint 4.5 1.0 luxury/standard 5.0 3.5 plain, unsweetened, eg. Tia Maria/Kahlua, 25ml Yogurt, split pot, Sour cream & chive dip, reduced fat/light 2.0 1 pint 8.5 calcium-enriched 1.5 35ml 4.5 crunch/chocolate, 150g pot 7.5 standard 2.0 Bitter, strong/premium low fat/extra light 1.0 Cream liqueurs, all varieties, fruit, 150g pot 4.5 reduced fat 1.0 (4.8% ABV and above), egg free 3.5 1 25ml 4.0 Yogurt, Greek-style, full fat/ /2 pint 6.0 yogurt & 5.0 Mint jelly 2.0 35ml 5.5 luxury/thick & creamy, 1 pint 12.0 fromage frais honey, 200g pot 10.0 Tapenade , all varieties 2.0 0.5 Orange liqueurs, fruit, 125g pot 5.5 3.5 Mustard, ready made, eg. Cointreau/Grand Marnier, Some fat free fruit all varieties, 1 level tsp 0.5 25ml 4.0 fruit split pot, 150g pot 5.5 Tomato salsa 0.5 cider & perry are Free… and some have Pesto , green 3.5 35ml 5.5 natural, 100g 3.5 1.0 Syns. Check Syns Online for Wasabi 1.5 red 2.5 1 Yogurt, Greek-style, low fat, Cider , , /2 pint 6.0 the most up-to-date details. natural, 100g 1.0 reduced fat/light, all varieties 1.5 500ml bottle 11.0 spirits 0.5 1 Yogurt, Greek-style, fat free, Cider , fruit, /2 pint 8.5 honey, 100g 1.5 dressings Pickle , beetroot 1.5 Dairy-free yogurt alternative, 500ml bottle 15.0 Bitters, eg. Angostura, fruit, 125g pot 2.0 fruit layer, 130g pot 1.0 1 lime 1.5 2 7.0 1 level tsp 0.5 1 level tbsp unless stated Cider, pear, / pint plain, 125g pot 0.5 fruit, 120g pot 1.0 sandwich 1.0 500ml bottle 12.0 Brandy , 25ml 3.0 Goats' milk yogurt, 0.5 Ranch/thousand island Perry, eg. Babycham, Lambrini, 35ml 4.0 fruit, 100g 2.5 dressing , standard 2.5 Balsamic & dressing 2.5 175ml 5.5 Gin, 25ml 3.0 natural, 100g 2.0 yogurt drinks reduced fat/light 0.5 Balsamic dressing 1.0 200ml 6.0 35ml 4.0 Fromage frais, Redcurrant jelly/sauce 2.0 Barbecue sauce 1.0 250ml 8.0 Pimms No.1, 25ml 2.0 natural, standard, 100g 4.0 Pouring yogurt, Relish, Blue cheese dressing 3.0 35ml 3.0 Fromage frais, fruit, all varieties, 100ml 3.0 onion/sweetcorn/tomato 1.0 Brown sauce 1.0 Rum, all varieties, standard, 100g 3.5 Yogurt drink, standard, 100g 4.0 , standard 2.5 fortified wine low fat, 100g 2.5 low fat/fat free, 100g 2.5 Caesar dressing, eg. Bacardi, Malibu 25ml 2.5 standard 3.5 reduced fat/light 1.0 fat free, 100g 1.0 35ml 3.5 reduced fat 0.5 Seafood sauce, standard 3.5 Ginger wine, 25ml 2.0 fruit layer, fat free, 100g 0.5 Schnapps 21% ABV, , 2.0 reduced fat/light 2.5 35ml 2.5 eg. Archers, 25ml 3.0 Yogurt, full fat/luxury/ Tartare sauce 2.5 Port , 50ml 4.0 thick & creamy, tomato & vegetable 1.5 35ml 4.5 fruit, 150g pot 6.5 caramelised onion 1.5 Tomato , standard 1.0 Rice wine, Mirin, 1 level tbsp 2.0 Spirits 40% ABV, hazelnut, 150g pot 8.0 Cranberry jelly 2.0 reduced sugar & salt 0.5 25ml 3.5 eg. Tequila, 25ml 3.0 natural, 100g 1.5 Cranberry sauce 1.5 Rice wine, Sake, 1 level tbsp 1.0 35ml 4.0 toffee, 150g pot 6.5 25ml 1.5 Vermouth , dry, 50ml 2.5 vanilla, 150g pot 7.5 Rice wine, Shaoxing, sweet, 50ml 4.0 2 level tbsp 0.5 25ml 0.5 page 4/10 Syns selection alcoholic drinks cont... fruit & vegetable juice Scampi, in breadcrumbs, drinks – cold eggs fish baked/grilled 8.5 Vodka , 25ml 3.0 Juiced and pureed fruit loses Tuna , canned in oil, drained 3.5 35ml 4.0 its filling power and becomes Whisky , 25ml 3.0 very easy to over consume – 35ml 4.0 carbonates keep count of the Syns… or Eggs, when cooked without Fish is packed with filling fat, are fabulously Free!! protein and great for your Many hot and cold drinks swap to something Free fruit wine health. are Free. Eggs , fried in fat/oil, each 1.0 100ml unless stated , 100g unless stated Bucks fizz/mimosa, 125ml 3.5 250ml unless stated Apple juice, unsweetened 2.0 cheese, frozen, each 2.5 Fresh and frozen fruit is Mulled wine, homemade, Apple & mango juice drink 2.5 Spanish, chilled, 100g 4.5 Anchovies, canned in oil, 125ml 12.5 Bitter lemon 4.5 drained 1.0 Free. Beetroot juice, unsweetened 2.0 175ml 17.5 Cherryade 4.0 Cod , in butter sauce, each 3.5 Carrot juice, unsweetened 2.0 250ml 25.0 Cola 5.5 in sauce, each 3.5 Coconut water, fresh 1.0 Red wine, Cream soda 4.0 Cod, in breadcrumb, fruit – canned 125ml 4.5 Dandelion & burdock 4.0 Cranberry juice drink, standard 2.5 baked/grilled, each 8.5 reduced sugar/light 1.0 fats & oils 175ml 6.0 Energy drinks, in batter, baked/grilled, each 11.0 100g unless stated 250ml 8.5 with , eg. Red Bull 6.0 Grapefruit juice, unsweetened 2.0 , sliced 2.0 wine, Ginger ale 4.5 Mango juice drink 2.5 125ml 4.5 Ginger beer 6.0 Mango & drink 2.5 Apricots, Although too much fat, breakfast, in juice 4.5 175ml 6.0 Lemonade 6.5 Orange juice, especially saturated fat, steps to success halved, in juice 2.5 250ml 9.0 Mixed fruit drinks, eg. Shloer 6.0 freshly squeezed/unsweetened 2.0 is linked to weight gain Make a list before you go halved, in 3.5 Sparkling wine/champagne, Orangeade 4.0 juice of 1 orange 1.0 125ml 4.5 Pineapple juice, unsweetened 2.5 and health problems, oils shopping and stick to it. Berries/summer fruits, Shandy 3.0 in syrup 3.0 juice drink 2.5 which contain unsaturated Impulse buys can wreak Tonic water 3.0 Black cherries, in light syrup 3.5 Prune juice, unsweetened 3.5 fat are good for health, havoc. Never shop on an Fruit cocktail/medley, in juice 2.5 Smoothies, with coconut 3.5 helping to lower cholesterol empty stomach! in syrup 3.0 steps to success cordials red berries 2.5 levels and keep our hearts Fruit pie filling 5.0 yellow fruit 2.5 Keep counting. Choosing to healthy. If you’re cooking Grapefruit , in juice 2.0 Barley water, Tomato juice, unsweetened 1.0 ignore something you have diluted as directed, 250ml 2.5 with oil, choose one high in Fish cakes, melting middle, in syrup 3.0 eaten as ‘not worth counting’ undiluted, 50ml 2.5 unsaturated fat such as olive baked/grilled, each 8.5 Lychees , in syrup 2.5 can destroy your success. Blackcurrant cordial, oil, rapeseed, groundnut, with cheese, baked/grilled, each 8.0 Mandarins , in juice 2.5 diluted as directed, 250ml 5.5 peanut, sunflower, corn, cod/haddock, baked/grilled, in syrup 3.0 each 7.5 undiluted, 50ml 5.5 drinks – hot flaxseed, avocado, salmon, baked/grilled, each 7.0 Elderflower cordial, or almond oil. White wine, dry, diluted as directed, 250ml 3.5 Fish fingers, 125ml 4.0 undiluted, 50ml 3.5 baked/grilled, each 2.0 steps to success 175ml 6.0 Fruit cordial, Many hot and cold drinks Dripping/lard, Haddock, in breadcrumbs, 250ml 8.0 diluted as directed, 250ml 3.5 are Free. 1 level tsp 2.0 baked/grilled, each 8.5 Canned fruit labelled White wine, medium, undiluted, 50ml 3.5 1 level tbsp 6.5 battered, baked/grilled, each 9.5 ‘no added sugar’ can be 4.5 25g 11.0 125ml High juice, Cocoa powder, 1 level tsp 1.0 , with butter, misleading. Sugar may have 6.5 Duck/goose fat, boil in the bag, each 4.0 175ml diluted as directed, 250ml 4.5 Drinking chocolate, 1 level tsp 2.0 been added as a fructose 250ml 9.0 undiluted, 50ml 4.5 not including milk, 3 heaped tsp 3.5 Lemon sole, breaded, 1 level tbsp 6.5 baked/grilled, goujon 1.5 using apple or other sweet White wine, sweet, Lime/ginger/ Instant coffee drinks, 125ml 6.0 cordial, latte, sachet 4.0 25g 11.0 breaded, baked/grilled, fillet 11.0 fruit juices. Natural maybe, 175ml 8.0 diluted as directed, 250ml 3.5 , sachet 3.5 , , Mackerel, canned in oil, but still Syn-laden, so stick 1 level tsp 2.0 drained 1.0 250ml 12.0 undiluted, 50ml 3.5 mocha, sachet 3.5 with fresh. 1 level tbsp 6.5 smoked, plain/flavoured 4.0 White wine spritzer, 250ml 4.5 skinny, all varieties, sachet 2.5 , in white wine Wine, low alcohol/alcohol free, 25g 11.0 Instant , & garlic sauce 1.5 125ml 1.5 standard, 3 heaped tsp 3.5 Oil, all varieties, Pilchards, canned in oil, 175ml 2.0 1 level tsp 2.0 Mango , in syrup 3.5 reduced calorie/light, drained 3.0 250ml 3.0 2 heaped tsp/1 sachet 2.0 1 level tbsp 6.0 Peaches , in juice 2.5 Plaice, in batter/breadcrumbs, Suet , beef, 25g 10.5 in syrup 3.5 Wine, reduced alcohol, Malt drink, original, not baked/grilled, each 11.0 125ml 3.0 including milk, 4 heaped tsp 5.0 Suet , vegetable/light, 25g 8.5 Pears , in juice 2.0 Prawn cocktail, luxury 14.5 175ml 4.0 chocolate, not including milk, in syrup 3.0 standard 11.0 250ml 5.5 4 heaped tsp 4.5 Pineapple , in juice 2.5 reduced fat/light 6.5 Malt drink, reduced calorie/ in syrup 3.0 light, instant, 4 heaped tsp 5.0 , canned in oil, drained 3.0 page 5/10 Syns selection fruit – canned cont... Grapes, black/red, Walls Mini Milk, all varieties 1.5 syrup, 1 level tsp 1.0 Ginger, in syrup/crystallised, pureed/cooked 3.5 ices Walls Solero Exotic 4.5 1 level tbsp 3.0 25g 3.5 Prunes , in juice 4.5 Greengages , pureed/cooked 2.0 Walls Twister, , standard, Icing , fondant, ready to roll, 25g 5.0 in syrup 5.0 Guava , pureed/cooked 1.5 standard 4.0 1 level tsp 1.5 -style, 25g 5.0 Rhubarb , in syrup 2.0 Kiwi fruit, pureed/cooked 2.5 mini 2.0 1 level tbsp 4.5 Liquid , 1 level tbsp 2.5 Kumquats , pureed/cooked 2.0 ices – non-branded Peanut butter, reduced fat, 25g 4.0 Loganberries, pureed/cooked 0.5 1 level tsp 1.5 Marzipan , 25g 5.5 fruit – dried 1 level tbsp 4.0 Lychees , pureed/cooked 3.0 Each unless stated Mincemeat , 1 level tsp 0.5 Mandarin/satsuma/ jams, 1 level tbsp 2.0 2.5 25g unless stated tangerine , pureed/cooked 2.0 Arctic roll/ roll, 25g 25g 3.5 10.5 marmalades & Apple 3.0 Mango , pureed/cooked 3.0 Mixed peel, 25g 3.5 Cones only, standard 0.5 kitchen basics Apricots 2.5 Melon, all varieties, Pastry , , 25g raw 3.5 pureed/cooked 1.5 cone 2.5 sweet spreads Banana chips, chewy 4.0 puff, 25g raw 4.5 Mixed berries/summer fruits, Frozen yogurt, all flavours, 25g 2.0 crunchy & sweetened 6.5 puff, all butter, 25g raw 5.0 pureed/cooked 1.5 Ice cream, Arrowroot , 1 level tsp 1.0 Blueberries 4.0 Black treacle/molasses, shortcrust, 25g raw 5.5 Mulberries , pureed/cooked 1.5 luxury/dairy, chocolate/ powder, 1 level tsp 0.5 Cherry mix 4.0 caramel, 25g 3.5 1 level tbsp 2.0 reduced fat, all types, 25g raw 4.0 Nectarine , pureed/cooked 2.0 Bicarbonate of soda, Chocolate & nut spread, Pastry case, Cranberries 4.0 Oranges , pureed/cooked 2.0 luxury/dairy, vanilla, 25g 3.0 1 level tsp 0.5 1 level tsp 1.5 ready made, 25g 6.0 Currants/raisins/sultanas 4.0 Papaya (paw-paw), luxury/dairy, fruit flavours, 25g 2.5 Breadcrumbs, 1 level tbsp 4.0 Poppadoms , each 2.5 Dates , without stones 3.5 pureed/cooked 2.0 standard/soft scoop, 25g 2.0 ready made, 25g 4.5 , 1 level tsp 1.5 Sponge fingers/ Dried mixed fruit 3.5 Passion fruit, pureed/cooked 2.0 reduced fat, 25g 2.0 Cake decorations, 1 level tbsp 4.0 boudoir biscuits, each 1.0 Figs 3.0 Peach, pureed/cooked 1.5 value, 25g 1.5 all varieties, 25g 6.0 Curd, lemon/lime/orange, Coconut , desiccated, 25g 7.5 Sugar, all varieties, Goji berries 3.5 Pears , pureed/cooked 2.0 non-dairy alternative, 25g 2.5 1 level tsp 1.0 1 level tsp 1.0 Coconut cream, 1 level tbsp 1.5 Mango 3.5 Pineapple , pureed/cooked 2.0 Ice cream, , 1 level tbsp 2.5 1 level tbsp 3.0 eg. Mr Whippy, 100g serving 10.5 block, 25g 8.5 Pear 3.0 Plums , pureed/cooked 1.5 Fruit conserve, all varieties, 25g 5.0 Coconut milk, standard, Pineapple 4.5 Pomegranate , pureed/cooked 2.5 , 1 level tsp 0.5 Taco shells, each 3.5 eg. , individual 10.5 1 level tbsp 1.5 Prunes 2.5 Pomelo, pureed/cooked 1.5 1 level tbsp 2.0 , dried, 1 level tsp 0.5 multipack 9.5 100ml 9.0 Raisin & berry mix 4.0 Prickly pears, pureed/cooked 2.5 Golden syrup, 1 level tbsp 2.5 1 sachet 1.0 Ice cream lolly, chocolate Coconut milk, reduced fat, 4.0 Tropical fruit mix 4.0 Prunes, pureed/cooked coated, eg. Magnum 12.5 Honey , 1 level tsp 1.0 1 level tbsp 1.0 Yeast , fresh, 50g 1.5 1.5 Yogurt coated, raisins 5.5 Quinces, pureed/cooked Ice lolly, fruit flavour 3.0 1 level tbsp 2.5 100ml 5.0 berries 6.0 fruit & ice cream 4.0 Jam, standard, Cooking chocolate, 1 level tsp 0.5 Sorbet , all flavours, 25g 1.0 all varieties, 25g 7.0 1 level tbsp 2.0 meat & Wafers , standard 1.0 Cornflour/sauce , fruit – pureed & cooked Jam, reduced sugar, 1 level tsp 0.5 steps to success fan 2.0 poultry 1 level tsp 0.5 1 level tbsp 1.0 Pureed and cooked fruit If you still feel hungry when 1 level tbsp 1.0 25g 4.5 loses its filling power and you’ve finished your , ices – branded Maple syrup, 1 level tsp 0.5 Very lean meat and poultry becomes very easy to over wait 10 minutes. You could 1 level tbsp 2.0 (that’s with all visible fat and consume – keep count well find that by giving food Each unless stated , standard, skin taken off) is Free! of the Syns… or swap time to digest, your 1 level tsp 0.5 steps to success to something Free. 1 level tbsp 2.0 Save Syns by using fat free hunger will vanish. 8.5 Marmalade, reduced sugar, natural yogurt for thickening beef Del Monte Smoothies 1 level tsp 0.5 100g unless stated 4.5 and casseroles, and ice lollies, mango 1 level tbsp 1.5 4.0 making salad dressings, etc. 100g unless stated Apples, cooking, Raspberries , pureed/cooked 1.0 raspberry pureed/cooked 1.5 7.0 Redcurrants , pureed/cooked 1.0 ice cream bar, standard Beef joint, any cut, Apples, eating, pureed/cooked 2.5 3.5 lean & fat, raw 3.5 Rhubarb , pureed/cooked 0.5 mini steps to success Apricots , pureed/cooked 1.5 4.0 Beef mince, Sharon fruit (persimmon), Nestle ice lolly, standard Cream of tartar, 1 level tsp 0.5 9.5 A rounded spoonful is lean, typically 10% fat, raw 2.0 Avocado, fresh/pureed pureed/cooked 3.5 mini 2.5 Dumpling mix, lean, typically 15% fat, raw 4.0 Banana , pureed/cooked 4.0 , pureed/cooked 1.5 Nestle Fruit Pastille ice lolly 3.0 twice as much as a level made up with water, 30g 4.0 standard, typically 20% fat, raw 6.5 Blackberries , pureed/cooked 1.0 Ugli fruit, pureed/cooked 2.0 ice cream bar 9.0 spoonful. A heaped spoonful Dumplings, ready made, Beef , Blackcurrants , pureed/cooked 1.0 1.0 Walls Calippo, is three times as much as a frozen, each 9.0 Whitecurrants, pureed/cooked any cut, lean & fat, raw 2.0 Blueberries , pureed/cooked 2.0 standard, orange 5.0 level spoonful. Don’t cheat Flan base, ready made, 25g 4.5 Bresaola 0.5 Cherries, pureed/cooked 2.5 mini, all varieties 4.0 yourself out of a good weight Flour , chapatti, 25g 4.0 fruit in jars Corned beef 3.0 Cranberries, pureed/cooked 1.0 Walls Cornetto, loss. Use spoon sense. white, plain, 25g 4.5 10.5 Minced beef with Damson plums, pureed/cooked 1.5 individual, mint white, self raising, 25g 4.0 9.0 & , canned 2.0 Elderberries, pureed/cooked 2.0 Cherries , glace/cocktail, 25g 4.0 strawberry wholemeal, all varieties, 25g 4.0 Stewed steak in gravy, canned 1.0 Figs , pureed/cooked 2.0 each 1.0 Walls Magnum, gluten free, all varieties, 25g 4.5 classic, standard 12.0 Gooseberries, pureed/cooked 1.0 , stuffed, 8 olives 3.0 classic, mini 8.5 Grapefruit, pureed/cooked 1.5 whole, marinated, 8 olives 2.5 almond, standard 13.5 Grapes, green, pureed/cooked 3.0 in brine, 8 olives 1.5 page 6/10 almond, mini 9.0 Syns selection

meat & poultry cont... Pork loin chops, meat & fat, Grillsteaks , beef, each 7.5 nuts, shelled 7.5 thin/deep pan base 12.0 pudding, 25g 3.5 raw 7.5 lamb, each 4.0 Seeds , linseeds/flaxseed 6.0 Garlic , plain 17.0 Creme brulee, 25g 4.0 grilled 5.5 Venison burgers, each 3.0 mixed 7.0 with cheese 16.0 individual, 100g pot 16.0 Pork luncheon meat 5.5 lamb mixed, with fruits 5.5 Ham pizza, stone-baked crust 11.0 Creme caramel, 100g pot 5.5 Pork mince, poppy 7.0 thin/deep pan crust 12.0 Fruit , lean, typically 10% fat, raw 1.5 pumpkin 7.5 Margherita/mozzarella pizza, all varieties, 25g 3.0 100g unless stated standard, typically 20% fat, raw 6.5 8.0 thin/deep pan crust 12.0 , 114g pot 9.5 Pork spare ribs, with bone 8.0 Beef sausages, each 3.5 Lamb chops, sunflower 7.5 Meat feast pizza, Fruit mousse, any cut, lean & fat, raw 4.0 Pork spare ribs in sauce, Bratwurst , each 9.0 thin/deep pan crust 14.0 luxury, 100g pot 13.0 7.0 8.5 Lamb doner meat 9.5 with bone Chorizo , 100g 10.5 Pepperoni pizza, standard, 62.5g pot 5.0 5.0 Wasabi nuts 7.5 Lamb joint, Prosciutto/Parma ham, 100g Frankfurters , pork, 1 jumbo 9.0 stone-baked crust 12.0 Fruit pie, large, any cut, lean & fat, raw 4.5 1 slice 0.5 pork, 1 standard 3.5 thin/deep pan crust 14.0 all varieties, 25g 3.5 Lamb mince, standard, Garlic , 100g 7.0 Vegetable pizza, Fruit sponge pudding, 25g 3.0 4.5 stone-baked crust 9.0 typically 20% fat, raw poultry Pepperoni , 100g 17.0 individual, 120g pot 14.0 Pork sausage meat, 100g 7.0 pancakes & thin/deep pan crust 11.0 Fruit , all varieties, 25g 3.0 Gateau , black forest, 25g 3.0 offal 100g unless stated Pork sausages, premium, each 5.0 standard, each 5.5 yorkshire chocolate, 25g 3.5 Breaded chicken, reduced fat, each 1.5 fruit, 25g 2.5 100g unless stated fillets/, each 9.0 puddings value, each 2.5 puddings, Ginger/lemon sponge , drumsticks & thighs, 100g 7.5 chipolatas, each 2.0 pudding , standard, 25g 4.5 grilled/dry fried 9.0 mini fillets, each 3.5 cocktail, each 1.0 Pancake/batter mix, desserts & individual, 120g pot 20.5 7.5 goujons, each 2.5 Poultry sausages, made up as directed, per 100g 11.0 Instant powder, Tongue , ox 3.5 1.5 nuggets, baked, each chicken/, each 3.0 , sweet sauces standard eg. Angel Delight, pork 3.5 dry, 1 sachet 14.0 Chicken burgers, 1 standard 4.0 , all types, 100g 13.0 frozen/chilled, 1 giant 14.0 Turkey giblets, boiled 2.5 1 quarterpounder 9.5 1 large 5.0 no added sugar eg. Angel Venison sausages, each 3.0 Delight, dry, 1 sachet 11.0 Chicken kiev, 1 small 2.5 puddings & desserts cheese & ham, each 10.5 Jam sponge pudding, 25g 4.0 pork made with beef dripping, garlic butter, each 12.5 5.5 individual, 120g pot 19.0 scotch/savoury eggs 1 large Banoffee dessert, 25g 4.5 reduced fat, each 10.0 Jelly crystals, 100g unless stated individual, 90g pot 16.0 sugar free, as sold, 25g 4.0 Chicken breast with skin, Scotch egg, standard, each 14.0 Banoffee pie/tart, 25g 4.5 11.5g sachet 2.0 Bacon , back, meat & fat, raw 7.0 grilled 2.0 mini, each Chicken drumsticks with skin, steps to success Blancmange, Jelly , cubes, as sold, 25g 3.5 1 thick rasher, raw 3.5 all flavours, made up, 25g 1.0 roasted 3.0 2.5 Imagination is powerful. 135g packet 20.0 1 medium rasher, raw 2.0 Bread & butter pudding, Chicken skin, roasted, 25g 6.5 Imagine yourself succeeding, Jelly, ready to eat, Bacon, streaky, nuts & luxury, 25g 4.5 standard, 125g pot 5.0 meat & fat, raw 6.0 Chicken thigh with skin, not failing. Every day as you casseroled 6.0 standard, 25g 2.5 with fruit pieces, 175g pot 5.5 1 rasher, raw 1.0 seeds Chicken whole with skin, awake and before you sleep, reduced fat/light, 25g 1.5 no added sugar, 175g pot 0.5 Chopped ham & pork, raw 5.0 imagine yourself succeeding. , chocolate, 25g 5.0 standard 9.0 Key lime pie, 25g 4.5 roasted 4.5 Use your imagination! fruit, luxury, 25g 4.5 reduced fat 6.5 25g unless stated Lemon meringue pie, 25g 4.0 Chicken wing quarter fruit, standard, 25g 3.5 Gammon, glazed, cooked 3.0 Lemon mousse, 60g pot 5.0 with skin, roasted 5.0 , New York style, 25g 4.5 Gammon, whole/flaked/ground 7.5 Lemon sponge pudding, Chicken wings, marinated 5.0 toffee, 25g 4.0 reduced calorie, 25g 2.5 meat & fat, raw/cooked 1.0 sugared/coated 7.5 Duck , meat & skin, raw 14.0 vanilla, 25g 5.0 individual, 100g pot 9.5 Almonds & raisins 5.5 roasted 13.5 reduced fat, all flavours, 25g 2.5 Brazil nuts, chocolate coated 7.0 pizzas Goose , meat & skin, roasted 7.0 Chocolate mousse, steps to success Processed chicken roll, 1 slice 1.0 whole, plain 8.5 luxury, 100g pot 15.5 steps to success Turkey skin, roasted, 25g 6.0 Cashew nuts, whole, plain 7.5 standard, 60g pot 5.5 100g unless stated Non-stick pans save fat, Turkey thigh mince, roasted/salted 7.5 reduced fat, 60g pot 3.5 Accept that your eating save Syns – stick to more than 5% fat, raw 1.0 Cashew nuts & raisins 5.0 Pizza base, gluten free 13.0 value, 60g pot 4.0 habits have to change for non-stick! Turkey , whole with skin, raw 0.5 , whole, plain 2.0 standard 15.0 Chocolate sponge good. Start to examine roasted 2.5 Coconut flesh 4.5 Pizza base mix, pudding, luxury, how deliciously different 25g 5.0 , whole/chopped 8.5 made up as directed 14.5 your diet can become. Macadamia nuts 9.5 Pizza, any toppings, individual, 130g pot 24.5 Haslet 8.5 burgers & grillsteaks Allocate some time for Mixed nuts 8.5 baguette crust 11.0 Chocolate sponge Pancetta, 100g 12.0 Cheese pizza, stone-baked crust 11.0 pudding, standard, yourself and develop your Peanuts , whole, plain 7.0 25g 4.0 1 slice 1.0 Beef burger, Cheese feast/four cheese favourite recipes. Don’t just dry roasted/coated 7.5 18.0 Pork belly, slice/joint 9.5 luxury, 1 large 9.5 pizza , thin/deep pan crust 13.5 individual, 120g pot think about it – do it now! Peanuts & raisins 6.0 Pork crackling, roasted, 25g 7.0 luxury, 1 medium 5.0 Chicken pizza, Chocolate sponge Pecan nuts 9.0 stone-baked crust 11.0 pudding, reduced fat, Pork leg joint, meat & fat, standard, 1 large 9.0 Pine nuts 9.0 25g 2.0 raw 4.5 standard, 1 medium 6.5 individual, 110g pot 10.0 roasted 3.5 value, each 3.5 page 7/10 Syns selection puddings, desserts & sweet sauces Beef stroganoff with rice, Spaghetti/pasta , Sweet & sour chicken rice sweet sauces cont... standard 16.5 luxury 23.0 with rice, standard 5.0 reduced fat 12.0 standard 15.5 reduced fat 2.5 100g unless stated Custard powder, 25g dry 4.5 Bolognese pasta bake, reduced fat 5.5 Vegetable 8.5 , plain, 25g 5.0 made up with standard 14.5 & ricotta cannelloni, Vegetable 6.5 Egg fried rice, 1 nest 2.5 semi-skimmed milk, 100ml 5.0 value 7.5 standard 16.5 microwavable pouch 1.0 Panna cotta, 25g 3.0 made up with Chicken & tomato pasta bake 9.5 reduced fat 6.0 frozen 2.0 whole milk, 100ml 6.0 , fruit, 25g 3.5 Chicken with rice 15.5 Sweet & sour chicken chilled 2.5 toffee, 25g 4.5 Custard powder, with rice 9.5 rice, pasta Flaked rice, 25g dry 4.5 instant , standard, 25g dry 5.5 Chicken casserole/ with with dumplings 18.0 Thai with rice, Microwavable rice pouches, 100ml made up 3.5 cream & sauce, 25g 4.5 Chicken chow mein, green/red, standard 14.0 & grains flavoured 1.5 each 4.0 Custard powder, standard 10.5 reduced fat 8.5 plain 1.0 instant , low fat, 25g dry 5.0 , standard, reduced fat 7.0 Vegetable curry 12.0 Pilau rice, chilled 1.0 100g canned 5.0 100ml made up 3.0 Chicken curry with rice 11.5 Vegetable lasagne, When cooked without fat, microwavable pouch 1.0 individual, 120g pot 6.0 Custard, canned/carton, standard 9.5 standard, 100g 5.0 Chicken in black bean rice, dried pasta and grains Rice, ground/used as flour Rice pudding, reduced fat, sauce with rice 13.5 reduced fat 4.5 dry, 25g 4.5 100g canned 4.5 low fat, 100g 4.5 are Free. Chicken with rice 16.5 Vegetable moussaka, Savoury rice, cooked, flavoured, 100g 7.0 individual, 115g pot 5.0 Chicken 17.0 standard 13.5 all varieties 0.5 Rice pudding, chilled, Custard, chilled, reduced fat 5.5 luxury, 100g 10.5 Chicken korma with rice, with clotted cream, 100g 11.0 standard 19.5 grains standard, 100g 6.0 standard, 100g 8.0 reduced fat 7.0 reduced fat, 100g 4.0 Dessert sauce, ready meals – frozen 100g unless stated chocolate, 1 level tbsp 3.0 Chicken masala 15.5 sandwiches Roulade , fruit, 25g 4.0 masala fruit, 1 level tbsp 1.0 Average meal unless stated Bulgar wheat, chocolate/toffee/nut, 25g 5.0 with rice, standard 20.0 ground/used as flour, 25g 4.5 toffee, 1 level tbsp 2.5 & sushi pudding, 25g 4.0 reduced fat 7.5 Beef casserole/ Couscous, Fruit coulis, individual, 120g pot 20.0 stew with dumplings 8.0 flavoured, made up 0.5 no added sugar, 1 level tbsp 0.5 Chilli con carne with rice, Sticky toffee sponge standard 13.5 Beef curry with rice 8.0 plain, ground/used as flour, 25g 4.5 Ice cream sauce, pudding, luxury, If you choose a ready- all varieties, 1 level tbsp 2.5 reduced fat 6.5 Beef in black bean Pearl barley, 25g 5.0 Cottage pie, luxury 16.0 sauce with rice 10.0 ground/used as flour, 25g 4.5 made sandwich made with individual, 130g pot 25.0 standard 10.5 Beef lasagne, standard 15.5 , wholemeal bread (beware – Sticky toffee sponge reduced fat 8.0 reduced fat 6.5 ready to use/made up 4.0 not granary or wholegrain!), pudding, standard, value 12.0 instant grains, 25g dry 4.5 25g 4.0 ready meals value 5.5 you can count the bread as a Chicken & tomato Quinoa, individual, 120g pot 20.0 Creamy chicken pasta bake 18.5 Healthy Extra ‘b’ choice and pasta bake 5.0 ground/used as flour, 25g 4.5 , 25g 1.5 Fisherman's/ocean pie, deduct 6 Syns from the Syn standard 15.5 Chicken chow mein 7.0 , 25g dry 4.0 Syrup sponge pudding, 25g 4.0 value of your sandwich. ready meals – canned reduced fat/value 8.0 Chicken curry with rice 6.5 Tapioca , 25g dry 4.5 individual, 110g pot 18.5 Lamb moussaka, luxury 17.0 Chicken jalfrezi with rice 9.5 Tarte au chocolat 400g can unless stated Chicken korma with rice 15.0 (chocolate tart), 25g 6.0 standard 14.0 pasta sandwiches – standard Tarte au citron (lemon tart), Chicken tikka masala 13.5 reduced fat 5.5 with rice, standard 11.0 25g 4.5 Chilli con carne 8.0 Lamb with rice 16.0 100g unless stated reduced fat 5.0 Per twin pack unless stated Tarte aux fruits (fruit tart), Macaroni cheese 6.0 Macaroni cheese, luxury 18.5 25g 3.5 Cottage pie, standard 13.0 Fresh pasta, plain, cooked 1.5 Sandwiches, Ravioli , all varieties 3.0 standard 18.0 individual, 130g 17.0 reduced fat 2.5 cheese filled, cooked 4.5 bacon, sausage & egg 24.5 Spaghetti bolognese 5.5 value 9.5 , 25g 3.0 value 12.5 meat filled, cooked 4.0 BLT 24.5 Vegetable curry 8.0 Mushroom risotto 10.0 Creamy chicken pasta bake, mushroom/vegetable filled, cheese & ham 24.0 , chocolate, 25g 5.0 Paella with chicken & prawns, standard 13.0 cooked 3.0 lemon, 25g 3.5 standard 11.0 cheese & onion 26.5 ready meals – chilled reduced fat 5.5 Instant flavoured noodle cheese/ploughman's 25.5 , 25g 4.5 reduced fat 7.0 block , standard, cooked 3.0 Fisherman's/ocean pie 12.0 chicken 19.5 , luxury/sherry, 25g 3.0 Pasta with meatballs & value, cooked 2.0 Average meal unless stated tomato sauce, standard 15.5 Macaroni cheese 10.0 chicken & bacon 27.0 individual, 150g pot 18.0 , fresh/straight to wok, reduced fat 7.0 Paella with chicken & prawns 8.5 egg mayonnaise 17.5 Trifle , chocolate, 25g 2.5 Beef cannelloni 18.0 cooked 1.0 Pasta with meatballs individual, 130g pot 14.0 Prawn masala with rice 15.0 ham 14.0 Beef casserole/ & tomato sauce 11.5 Pasta & sauce, Trifle , fruit, 25g 2.0 stew with dumplings 17.0 Sausages & mash, standard 14.5 all varieties, cooked 1.0 prawn 18.5 Prawn balti with rice 7.5 individual, 135g pot 8.5 Beef in black bean reduced fat 7.0 Pot noodles, all varieties, salmon 17.5 Prawn curry with rice 5.5 5.5 reduced calorie, 100g pot 6.0 sauce with rice 11.0 value 7.0 1 standard pot made up & 24.0 Sausages & mash 12.5 Beef lasagne, luxury 18.5 Shepherd's pie, luxury 11.0 tuna 19.0 Shepherd's pie 8.5 standard 17.0 standard 10.5 Wraps , chicken, each 23.5 Spaghetti bolognese, reduced fat 6.5 reduced fat 6.0 three bean & cheese, each 22.5 standard 9.0 value 9.0 Spaghetti bolognese, value 8.5 standard 14.0 Spaghetti/pasta carbonara 9.0 reduced fat 6.5 value 6.0 page 8/10 Syns selection sandwiches & sushi Salmon en croute, Cheese pasta sauce, chilled soup Caramel & biscuit/ cont... luxury, 100g 16.0 chilled, 100g 7.0 savoury crispy rice filled chocolate standard, 100g 12.5 Cheese sauce, packet, 25g dry 5.0 bar , eg. Toffee , 25g 6.5 , meat 6.5 packet, made up, 100g 4.0 spreads & 100g unless stated with caramel/fudge/toffee, vegetable 5.0 Cook-in sauce jar, Soup , beetroot 2.5 eg. , 25g 6.0 sandwiches – all varieties, 100g 2.5 pates Sausage rolls, broccoli & stilton 2.5 Chocolate bar with 24.0 reduced calorie jumbo/large Curry cooking sauce jar, butternut squash 2.0 creamy whipped filling, 10.5 balti, 100g 4.5 standard carrot & coriander 2.0 eg. Milky Way, 25g 6.5 7.5 jalfrezi, 100g 4.0 25g unless stated Per twin pack reduced fat chicken & miso 3.5 Chocolate bar with wafers, vegetarian 8.0 korma, 100g 7.5 Ardennes pate 4.0 eg. , 25g 6.5 Sandwiches , cheese 12.5 chicken & vegetable 2.5 size 5.0 thai green/red, 100g 5.5 Brussels pate, standard 4.5 Chocolate coated honeycomb, chicken 15.0 Soup , creamy chicken 3.0 eg. Crunchie, 25g 6.0 mini/bite size 2.5 tikka, 100g 5.0 reduced fat 2.5 egg 17.0 & potato 2.5 Chocolate coated nuts, 25g 6.5 Spring rolls, chicken 7.5 reduced fat, 100g 4.0 Chicken liver pate 4.5 ham 12.5 minestrone 2.5 Chocolate coated raisins, 25g 5.5 prawn 7.0 Curry , 1 level tbsp 2.0 Crab pate 2.5 prawn 12.0 mushroom 2.5 Chocolate mint creams, each 2.0 vegetable 7.0 Curry sauce mix, Duck pate 4.0 tuna 13.5 packet, 25g dry 4.5 pea & ham 2.5 Chocolate truffles, each 3.5 duck, mini 2.5 Farmhouse pate 3.0 Garlic paste/puree, pea & mint 2.0 Chocolates with Steak pie, 1 level tbsp 1.0 Fish paste 2.5 spicy chicken 3.5 centres , each 3.0 luxury, 100g 14.5 sushi Ginger paste/puree, Game pate 3.5 tomato & 2.0 Crispy coated chocolate standard, 100g 13.0 1 level tbsp 0.5 Mackerel pate 4.0 vegetable 2.0 pieces , eg. , 25g 6.0 Sushi , fish, 100g 2.0 Steak & kidney pie, 100g 13.5 Hollandaise sauce, Meat paste/spread 2.5 vegetable & 2.5 , 25g 6.5 Steak & kidney pudding, 100g 12.0 vegetable, 100g 1.5 packet, 25g dry 4.5 Mushroom pate 3.0 , 25g 6.5 chilled, 1 level tbsp 2.0 Pork pate 4.0 with fruit & nuts, 25g 6.5 Miso paste, 1 level tsp 0.5 Potted meat 2.5 dried soup , 25g 7.0 Parsley sauce mix, Salmon pate 3.0 savoury packet, 25g dry 4.5 savoury Sandwich filler, Soup , instant, made up, 100ml 2.0 pastries packet, made up, 100g 3.5 cheese, 1 level tbsp 2.5 instant, dry, per sachet 4.5 chocolate – branded sauces & Stir-fry sauce, chicken, 1 level tbsp 1.5 Soup with croutons, all varieties, 100g 6.0 gravies tuna, 1 level tbsp 1.5 instant, made up, 100ml 2.0 , all varieties, 40g bar 11.0 Sun-dried tomato paste/ instant, dry, per sachet 6.0 , single bar 7.0 Each unless stated puree , 1 level tbsp 3.0 reduced fat, all varieties, 1 level tbsp 1.0 Soup, reduced calorie, twin bar 14.0 , 100g 12.5 Sweet & sour sauce, 100g 5.5 Tuna pate 4.0 instant, made up, 100ml 1.5 , 15g bag 4.0 Cheese & onion /slice 22.5 sauces – homemade Tomato pasta sauce/sauce for bolognese, chilled/jar, Vegetarian pate 2.5 32g bag 8.5 Cheese & onion rolls, instant, dry, per sachet 3.0 standard 11.0 100g 3.5 Cadbury Giant Buttons, 100ml unless stated 40g bag 10.5 mini 3.0 White sauce, packet, 25g dry 4.5 stuffings & , each 8.5 Chicken & mushroom pie, Bread sauce, packet, made up, 100g 3.5 stuffing mixes 100g 12.5 made with whole milk 5.5 jar, 100g 6.0 soups Cadbury Crunchie, 32g multipack bar 7.5 Chicken pasty/slice 22.5 made with semi-skimmed milk 5.0 40g single bar 9.5 Chicken pie, 100g 12.5 made with skimmed milk 4.0 stocks & gravies Stuffing balls, ready made, Cadbury Curly Wurly, 26g 6.0 Cornish pasty, large 27.5 Cheese sauce, canned soup chilled/frozen, each 3.0 made with whole milk 10.0 , standard 20.5 Stock pots, liquid stock, 25g 3.0 made with semi-skimmed milk 9.0 20g kids bar 5.5 mini 9.5 100g unless stated Stuffing mix, packet, dried, 25g 4.5 made with skimmed milk 8.5 bouillon powder and stock 36g multipack bar 9.5 Minced beef & onion pie, cubes are Free. Condensed soup, undiluted, made up, 25g 1.5 45g single bar 12.0 standard, 100g 14.0 White sauce, savoury, made with whole milk 7.5 chicken 5.0 Cadbury Dairy Milk Caramel, value, 100g 16.0 made with semi-skimmed milk 6.5 Gravy granules/paste, mushroom 4.5 37g multipack bar 9.0 Onion , standard 5.5 made with skimmed milk 5.5 dry, 1 level tsp 1.0 tomato 7.5 49g single bar 12.0 mini 2.0 made up, 100ml 1.5 reduced fat, all varieties 3.0 sweets & Cadbury Dairy Milk , chicken 3.0 Gravy powder, dry, 1 level tsp 0.5 Consomme , all varieties 0.5 Fruit & Nut, 49g bar 12.5 vegetable 3.5 sauces in cans, Gravy, ready made, Standard soup, chocolates Cadbury Dairy Milk , jars & packets chilled, 100ml 2.5 beef & vegetable 2.5 Whole Nut, 49g bar 13.5 standard, 100g 19.5 Sauce concentrates/jellies, chicken & vegetable 2.5 Cadbury Double Decker, 54g bar 12.5 mini 9.5 Beef bolognese sauce, 100g 5.0 each 1.5 chicken noodle 1.5 Quiche , cheese & bacon, 100g 13.0 chocolate – Cadbury , Bread sauce, chilled, 100g 7.0 cream of chicken 2.5 25.5g multipack bar 7.0 cheese & onion, 100g 13.5 non-branded packet, 25g dry 4.5 cream of mushroom 2.5 32g single bar 8.5 crustless, 100g 11.0 packet, made up, 100g 4.0 cream of tomato 3.0 Cadbury Flake 99, 9g 2.5 Lorraine, 100g 14.0 After dinner mints, each 3.0 Carbonara pasta sauce, lentil 2.5 Cadbury Fudge, 25g bar 5.5 vegetable, 100g 11.0 chilled, 100g 8.0 minestrone 1.5 Caramel & filled chocolate bar, eg. Mars, 25g 6.0 Cadbury , 19g 5.0 Quiche, reduced fat, jar, 100g 6.5 oxtail 2.0 all varieties, 100g 8.0 Casserole mix, dry, 40g sachet 6.5 Caramel, nougat & nut filled potato & leek 2.0 chocolate bar, eg. Snickers, 25g 6.0 scotch broth 2.0 page 9/10 vegetable 2.0 Syns selection sweets and chocolate sweets – non-branded Werther's Original Potato slices, battered, baked 5.0 cont... Butter , Potato waffles, baked/grilled, vegetarian standard 1.0 1 standard 2.5 Each unless stated sugar free Cadbury , 1 mini 1.0 foods 34g multipack bar 9.0 American hard gums 1.5 Potato wedges, 0.5 4.5 43g twin bar 11.5 Aniseed/ balls 1.5 seasoned/coated, baked Cadbury , vegetables plain, baked 3.5 Boiled sweets, all varieties 1.5 Some Quorn, TVP and tofu is 30g multipack bar 8.5 Bon bons 1.5 Roast potatoes, & pulses ready to cook, chilled/frozen 2.5 Free – when cooked without 39g single bar 10.5 floss, 18g stick 3.5 fat. Fry's , 51g bar 9.5 50g tub 10.0 Caramel, 48g bar 11.5 Chew sweets, vegetables Each unless stated Galaxy Counters, 35g bag 9.5 eg. 1.0 Vegetables and pulses are Bean burgers, baked/grilled 3.5 Galaxy Milk Chocolate, Chewing gum, 1 stick 0.5 great for your health and 100g unless stated 42g bar 11.5 Breaded meat-free products, sugar free, 5 pellets 0.5 your weight, which is why baked/grilled, 100g 4.5 Galaxy Minstrels, 42g bag 10.5 Ackee , canned & drained 7.5 Chewy hard mints, most are Free Foods. , ready to eat 1.5 Galaxy Ripple, 33g bar 8.5 eg. Humbugs 2.0 Aubergine , cooked with fat 14.5 mix, dry, 100g 13.5 Kit Kat, Chewy soft mints 1.0 Cauliflower cheese, 2 fingers 5.5 homemade, made with Meat-free burgers, Chocolate eclairs 1.5 semi-skimmed milk 3.0 baked/grilled, quarterpounder 1.5 4 fingers 11.5 Coconut sweets, Cauliflower cheese, standard 0.5 Kit Kat Chunky, ice/mushrooms/teacakes, 25g 5.5 ready made, 48g bar 12.5 100g unless stated Sausages, grilled, Cola bottles 0.5 chilled, luxury 6.0 cheese & leek 3.0 M & M's, chocolate, Flying saucers 0.5 Baked beans, chilled, standard 2.5 45g bag 11.0 flavoured eg. curry, cheese 0.5 meat-free 1.0 Foam sweets, 25g 5.0 frozen 2.0 peanut, 45g bag 11.5 Baked beans, in tomato sauce, Quorn 0.5 Fruit sherbets, with pork sausages 2.0 reduced fat 2.0 tofu 3.5 eg. sherbet lemons 1.5 with vegetarian sausages 2.0 Chopped tomatoes/passata, Tofu , flavoured, 100g 3.0 Fudge , 1 square 3.0 with oil/olives 0.5 Vegetable burgers, Glacier mints/ baked/grilled, quarterpounder 10.5 steps to success mint imperials 1.0 potatoes standard 8.5 1.0 Biscuits, chocolates, crisps, Vegetable fingers, nuts, savoury snacks – Jelly sweets, 100g unless stated steps to success baked/grilled 2.5 eg. Haribo, 25g 4.5 ‘trigger’ foods are packed The road to success with Liquorice , all varieties, 25g 4.0 Bombay potatoes, your body starts in your with Syns, almost impossible Liquorice allsorts, 25g 5.0 canned/chilled 2.5 head. Instead of dwelling to resist and completely Nougat , 25g 5.5 Chips, frozen, crinkle cut, baked 3.5 moreish! No food is banned, Peppermint creams 2.0 on what you can’t eat, southern fried/coated, baked 6.0 so learn to know yourself, and 1.0 concentrate instead on what straight cut, baked 3.5 if you know something is your Popping candy, 25g 5.5 you can have. With Food thick cut, baked 3.0 ‘trigger’ food, steer clear! Seaside rock, 100g stick 19.5 Optimising there’s so much! thin cut/fries, baked 5.5 Toffee 2.5 Chips , homemade, deep fried 5.0 Toffee apple 11.5 Chips , straight cut, deep fried 9.5 Turkish delight, plain 3.0 , 19.5g funsize bag 5.0 Chips , thick cut, deep fried 7.5 Wine gums 1.0 Mushrooms , cooked with fat 7.0 37g standard bag 9.5 Chips, thin cut/fries, creamed, canned 4.0 deep fried 14.0 Mars Bar, 18g funsize bar 4.0 in breadcrumbs, baked/grilled 10.0 Colcannon mash, ready made 2.5 51g single bar 11.5 sweets – branded Onion rings, battered, 78.8g Duo bar 17.5 Gnocchi (potato dumplings), baked/grilled 11.0 boiled 1.5 Milky Way, 16g funsize bar 3.5 Each unless stated Onion rings, in breadcrumbs, Hash browns, 21.5g single bar 5.0 baked/grilled 11.0 mints, baked/grilled, each 2.0 Onions , cooked with fat 6.0 43.8g twin bar 10.0 standard, 34g tube 7.0 Mashed potato, Parsnips , cooked with fat 3.5 , 12g bar 3.5 sugar free, 34g tube 4.0 instant, flavoured, made up 1.0 Plantain , cooked with fat 7.0 25g bar 7.0 Rowntrees Fruit Gums, Mashed potato, ready made, , 52g tube 12.5 48g tube 8.0 luxury 5.0 Ratatouille, canned/chilled 0.5 Smarties, 38g tube 9.0 Rowntrees Fruit Pastilles, standard 1.5 Red cabbage with apple 3.0 Snickers, 48g bar 12.0 52.5g tube 9.0 with cheese 3.0 Sun-dried tomatoes, in oil, drained 6.5 83.4g Duo bar 21.5 Sherbet Fountain 4.5 Mashed potato, homemade, made with milk & butter 1.5 Tomatoes , cooked with fat 3.0 Toffee Crisp, 44g bar 11.5 Starburst, 45g tube 9.0 Potato croquettes, , 50g twin bar 12.5 , all varieties, 18g 3.5 plain, baked/grilled, each 2.0 whip, each 9.0 55g 11.0 flavoured, baked/grilled, each 3.0 , milk, 55g bar 15.0 page 10/10 Syns selection

eating out the Kentucky Fried Chicken chinese Boneless mini fillets, each 3.0 restaurants/ Coleslaw , 1 regular 5.5 Original recipe chicken takeaways way Burger King fillet burger, mini, each 14.0 food optimising standard, each 22.0 Angus burger, classic, each 28.5 Original recipe chicken pieces, Barbecue spare ribs, Eating out is part of everyday life, whether it’s grabbing a bite after double, each 41.5 1 drumstick/thigh 6.0 160g serving 8.5 work or joining friends on a special occasion. The great news for Food Chicken royale burger, each 30.5 Zinger tower burger, each 31.0 Beef chow mein, 550g serving 23.5 Optimisers is that, with Free Food and low-Syn dishes on almost every Egg & cheese butty, with Beef in black bean sauce, tomato ketchup, each 17.5 Nandos 550g serving 8.0 menu, dining out really is a doddle! , each 19.5 Beef with mushrooms, Double cheeseburger, each 23.0 550g serving 8.5 Corn on the cob, Fries , small 7.5 Beef with peppers/ without butter FREE onions/water chestnuts, medium 9.0 top eating out tips Grilled halloumi cheese, 550g serving 19.0 large 13.0 as served 9.0 Chicken & cashew nuts, Plan ahead. Ask for a menu beforehand for a chance to pick out the Food Optimising 1 super 15.5 Peri-peri /2 flame-grilled 550g serving 14.0 options that will help you keep on track and still have a great time. , each 13.5 chicken , as served 11.0 Chicken & mushroom, Ocean catch, each 25.0 Peri-peri flame-grilled 550g serving 9.5 Fill up on Free Food all day and leave your Healthy Extras, Syns – and more Free chicken butterfly, as served 3.0 Onion rings, 5 pieces 11.5 Chicken chop suey with Food – to enjoy at the restaurant. Spicy rice, regular 2.0 each 2.5 noodles , 550g serving 9.5 large 4.5 Veggie bean burger, each 31.5 Chicken chow mein, If the menu isn’t specific about a dish, ask how it’s cooked and what comes with 550g serving 24.0 Whopper , standard, each 32.5 it. Don’t be afraid to ask for substitutions, eg, new potatoes instead of chips, extra veg, Chicken in black bean sauce, sauce on the side. junior, each 17.0 hot dogs 550g serving 7.5 Chicken in oyster sauce, McDonald’s in a bun, each 19.0 550g serving 6.5 Takeaways: new data on takeaway eating out Hot dog in a bun with Ginger & garlic prawns food has revealed the growing trend fast food fried onions & ketchup, each 24.0 with noodles, 550g serving 24.0 Bacon & egg McMuffin, each 17.0 Noodles , plain, boiled FREE in bigger and bigger portion sizes. chinese restaurants/takeaways Baked , each 12.5 Peking duck with pancakes, We’ve used this new data to update Big Mac, each 24.5 doner 375g serving 30.0 the Syn listings. If you’ve been a coffee bars/sandwich shops Cheeseburger , each 15.0 Prawn sesame toasts, member before, you may find that Chicken McNuggets, each 1.5 Lamb 2 pieces 7.0 12.5 some Syn values have changed – fish & chip shops 6 pieces 9.0 meat with salad, each Prawns in batter with a sweet chilli sauce, Filet-o-fish , each 16.5 Lamb doner kebab please check before you choose. greek restaurants with pitta bread, 550g serving 35.0 French fries, regular 8.0 salad and mayonnaise, each 33.5 Rice , fried, 350g serving 5.0 There can be enormous differences medium 11.5 indian restaurants/takeaways Rice , plain, boiled FREE in how takeaway food is cooked, how large 16.5 italian restaurants Soup, much sauce, butter and oil is used Garden side salad, chicken & sweetcorn, per serving 7.5 without dressing FREE for example. And that means the Syn steps to success crab & sweetcorn, per serving 6.5 mexican restaurants Hamburger , each 12.5 values will vary hugely between local Visit Slimming World Online hot & sour, per serving 5.0 Hash brown, each 4.5 takeaways. To protect your weight pizza restaurants each week (every day if won ton, per serving 13.0 McChicken sandwich, each 19.5 losses, we’ve included the higher you can) for top eating out Special fried rice with McFlurry , Crunchie, each 16.5 values for the full container. and takeaway tips, along chicken, pork & prawns, Dairy Milk, each 17.0 350g serving 11.0 with slimming strategies, As you do when you eat out, choose Smarties, each 16.0 Stir-fried mixed vegetables, successes and recipes 550g serving 10.5 those dishes that are packed with Quarterpounder with cheese, each 24.5 to help you achieve your Sweet & sour chicken, Free Foods, and avoid foods that are Sweet chilli crispy target weight. 550g serving 27.0 creamy, rich and saucy, battered, chicken wrap, each 23.0 Sweet & sour chicken fried, deep fried and crispy. This Thick milkshake, in batter, 550g serving 30.5 way you’ll naturally steer towards the all flavours, 1 medium 19.5 Sweet & sour pork, 550g serving 25.0 healthy choices that will guarantee Sweet & sour prawns, you a great result on the scales next 550g serving 28.5 week!

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Latte, made with skimmed milk, Fries , 150g serving 14.0 1 regular 3.0 Guacamole for side dish, coffee bars/ 1 medium 4.0 steps to success indian steps to success per serving 10.0 sandwich 1 large 5.5 If you can’t resist the pull restaurants/ Save Syns… switch from Loaded skins with Latte, made with whole milk, of the fish & chip shop, a fried or pilau rice (5 Syns sour cream dip, 150g serving 10.0 shops 1 regular 5.5 large battered fish – with the takeaways per 350g serving) to & sauce, per serving 25.0 1 medium 7.0 Rice , plain, boiled FREE batter removed – and mushy Free boiled rice. 1 large 9.0 peas is absolutely Free! Salsa for side dish, per serving 3.0 Almond croissant, each 19.5 Mocha, made with skimmed Beef madras, 550g serving 15.0 Sour cream for side dish, milk, 1 regular 8.0 per serving 10.0 Butter croissant, each 16.0 Bombay potatoes, 1 medium 11.0 Spicy rice, large serving 4.5 Carrot cake, slice 27.5 350g serving 7.0 Vegetable jalfrezi, 1 large 14.0 Fish cake, each 7.0 550g serving 10.5 Tortilla chips, , each 18.0 Chapatti , each 7.5 Mocha, made with whole milk, Gravy , per serving 7.5 Vegetable korma, with guacamole, per serving 25.0 Flapjack, each 20.5 Chicken bhuna, 550g serving 18.0 1 regular 13.0 , eg. Pukka pie, each 20.0 550g serving 21.5 with salsa, per serving 18.0 Muffin , chocolate, each 23.0 Chicken , 550g serving 18.5 1 medium 18.0 Mushy peas FREE Vegetable chilli, 550g serving 5.0 reduced fat, each 16.0 Chicken curry, 550g serving 16.0 1 large 23.0 Saveloy , each 6.5 Pain au chocolate, each 19.5 Chicken , Low fat sub on Scampi in breadcrumbs, 550g serving 10.5 Blended iced coffee 9-grain wheat bread, 170g serving 16.0 eg. Frappuccino, beef with salad, 6 inch 13.5 Chicken jalfrezi, 550g serving 13.0 italian 1 regular 8.0 chicken with salad, 6 inch 14.5 Chicken kashmiri, pizza 550g serving 15.5 restaurants 1 medium 11.0 , 6 inch 15.0 Chicken korma, 550g serving 25.5 restaurants 1 large 14.0 ham with salad, 6 inch 13.0 greek Blended iced cream Chicken makhani, Salads without dressing, 550g serving 24.0 eg. Frappuccino Creme, chicken FREE restaurants Cannelloni , beef, 550g serving 17.5 1 regular 13.0 Chicken , lean ham FREE spinach & ricotta, 550g serving 17.0 1 medium 18.0 550g serving 29.5 Pizza Express turkey FREE Lasagne , beef, 550g serving 18.5 1 large 20.5 Chicken , 550g serving 17.0 Sandwiches , cheese, twin pack 20.0 , per serving 18.0 vegetable, 550g serving 11.0 Chicken tandoori, Baked balls Cappuccino, made with Macaroni cheese, 550g serving 19.0 skimmed milk, 1 regular 2.5 chicken, twin pack 19.5 Greek salad with 350g serving 9.5 with garlic butter, as served 17.5 feta cheese, per serving 9.0 Soup, minestrone, per serving 6.5 1 medium 3.0 egg mayo, twin pack 18.5 Chicken tikka balti, Classic pizza, American, each 40.0 , per serving 13.0 550g serving 17.0 Spaghetti bolognese, 1 large 4.0 tuna mayo, twin pack 20.5 Four Seasons, each 34.0 Houmous with pitta bread, Chicken tikka masala, 550g serving 11.0 Cappuccino, made with Toasted panini or ciabatta, La Reine, each 37.0 chicken, each 24.0 per serving 23.0 550g serving 22.5 Spaghetti marinara, whole milk, 1 regular 4.5 550g serving 15.5 Margherita, each 34.0 ham & cheese, each 22.5 Lamb kebabs, 100g each 3.0 Chicken , 1 medium 6.0 550g serving 12.0 Tagliatelle carbonara, Sloppy Guiseppe, each 47.5 mozzarella & tomato, each 21.0 Meatballs , 550g serving 24.5 1 large 7.5 dhal, 350g serving 5.0 550g serving 17.0 Garlic bread, as served 12.0 tuna melt, each 20.5 Moussaka, beef/lamb, 550g serving 16.0 raita, 1 level tbsp 1.0 with mozzarella, as served 15.0 vegetable, 550g serving 20.0 Gobi aloo saag, 350g serving 12.0 Leggera pizza, American Hot, each 20.0 Pitta bread, each 11.0 Lamb bhuna, 550g serving 19.0 Padana, each 21.0 steps to success Soup , bean, per serving 12.5 Lamb biryani, 550g serving 25.0 mexican Pollo ad Astra, each 21.0 The road to success with fish & chip lentil, per serving 10.0 Lamb pasanda, 550g serving 33.5 restaurants Pomodoro Pesto, each 20.0 your body starts in your Stuffed vine leaves, Lamb rogan josh, 550g serving 10.0 shops Romano pizza, Padana, each 41.5 head. Instead of dwelling 250g serving 21.0 Lime pickle, 1 level tbsp 1.5 Taramasalata with Pomodoro Pesto, each 57.5 on what you can’t have, Mango chutney, 1 level tbsp 2.0 pitta bread, per serving 22.5 Beef burritos, per serving 37.0 Rusticella, each 51.0 concentrate instead of what Naan bread, peshwari, each 25.0 Chips , 220g serving 14.0 Tzatziki with pitta bread, Chicken chimichangas, 15.0 Naan bread, plain, each 20.0 you can have. With Food Curry sauce, per serving 6.0 per serving per serving 37.5 Onion bhaji, each 8.5 Pizza Hut Optimising there’s so much! Fish , battered, 1 large 18.0 Chicken quesidillas, Onion sambal, 1 level tbsp 0.5 per serving 33.0 1 medium 14.5 , each 12.0 Chilli con carne, 550g serving 11.5 Pan pizza, regular 9 inch, batter removed FREE Poppadoms , each 4.0 Drinks , margarita, each 6.5 Hawaiian, per slice 8.5 Hot chocolate, made with Prawn bhuna, 550g serving 14.5 tequila sunrise, each 9.0 Margherita, per slice 9.0 skimmed milk, 1 regular 9.0 Prawn biryani, 550g serving 19.5 Enchiladas , beef, per serving 17.0 Meat Feast, per slice 9.0 1 medium 12.5 Rice , pilau, 350g serving 5.0 cheese & bean, per serving 20.5 Pepperoni Feast, per slice 9.5 1 large 16.5 Rice , plain, boiled FREE chicken, per serving 22.0 Veggie Supreme, per slice 7.5 Hot chocolate, made with Samosas , meat, 2 small 12.5 Ultimate garlic bread, per slice 6.5 whole milk, 1 regular 13.5 vegetable, per serving 14.0 vegetable, 2 small 7.5 with cheese, per slice 7.5 1 medium 19.0 Fajitas , beef/steak, per serving 26.0 Vegetable biryani, 1 large 24.0 chicken, per serving 25.0 550g serving 15.0 vegetable, per serving 36.0 Vegetable curry, 550g serving 12.5

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