Syns-List.Pdf
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Syns selection Jam & mallow wheels, biscuits & sweet biscuits eg. Wagon Wheels 5.0 Jam sandwich biscuits, crispbreads Each unless stated eg. Jammie Dodgers, Jam Rings 4.0 Malted milk 2.0 Amaretti 1.5 Morning coffee 1.0 American-style cookies, large, syns choc chip/double choc 15.5 Nice 2.0 crispbreads oat & raisin 13.0 Oat biscuits, eg. Hobnobs, chocolate 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 Extra ‘b’ choices. to find out more about Syns. Biscotti/cantuccini 2.0 Oreo cream sandwich 2.5 Biscuit 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 cakes/thins, all varieties 1.0 Bourbon creams 3.5 chocolate/cream filled 2.0 when you’re following Extra Easy and Extra Easy SP. Crackerbread , all varieties 1.0 Brandy snaps, plain basket 5.0 1.5 Crispbreads, reduced fat/light made with olive 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 & Shortbread, 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, chocolates, crisps, In this section you’ll also find extra pointers and ‘steps to success’ to help you perfect Melba toast 0.5 nuts, savoury snacks – your Food Optimising know-how, show you where those cheeky hidden Syns could Rice 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, tablet and mobile – the best place to check the most savoury biscuits good weight loss! up-to-date Syn values. Each unless stated Chocolate chip 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 bread & from a BT landline. Calls from other providers may vary and calls from mobile phones may be considerably plain, mini 0.5 Chocolate teacakes, eg. Tunnock's 5.5 more. Please contact your service provider for information. Butter puffs 2.5 bakery items Chocolate wafer biscuit bar 5.0 Cheese crackers/thins 1.0 Coconut ring 2.0 Cheese sandwich biscuit, eg. Tuc 3.5 Crunch cream 3.5 bakery items Cheese straws/twists 2.0 Custard creams, contents standard/gluten 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 Bagels , cinnamon & raisin 11.0 crispbreads drinks – cold pancakes & & 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 Oatcakes , flavoured/plain 2.5 onion 11.5 eggs pizzas stuffings & stuffing gluten free 2.5 plain, standard 11.0 cakes mixes Pastry twists, fats & oils puddings, desserts 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 meals chocolates large 1.5 Fruit puffs 3.5 Brioche , chocolate/plain, 25g 4.5 fruit coleslaw & salads rice, pasta & grains vegetables & small 0.5 Fruit shortcake 2.0 Chelsea buns 12.5 ices pulses Wheat & grain crackers 1.5 Garibaldi 2.0 crispbakes sandwiches & Croissant , all butter 9.0 jams, marmalades crisps & snacks sushi vegetarian foods Gingerbread men, standard 8.5 & sweet spreads standard 8.5 reduced fat/light 7.5 dairy products savoury pastries kitchen basics mini 2.5 mini 6.5 dressings & dips savoury sauces & eating out Ginger nuts/snaps 2.5 meat & poultry gravies Jaffa cakes 2.5 page 1/10 Syns selection bakery items cont... Doughnut , ring, each 12.0 Porridge oats 4.5 steps to success ring, mini, each 2.5 cereals & Puffed wheat, plain 4.5 Crumpets/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 & margarine’ section before 35g slice 5.0 jam & cream, each 12.0 all varieties, eg. Special K/ Finesse 4.5 English muffin, fruit 9.5 you decide. You’ll find a new flavour comes through Eccles cake, 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 bran 4.0 Each unless stated Fruited teacake 10.0 large 11.0 Finger rolls, white 6.0 Egg custard tart, Wholewheat biscuits, eg. Weetabix, plain, 2 biscuits 6.0 Hot cross bun 9.5 standard 7.5 Panini rolls 12.0 individual, each 11.5 Breakfast 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 Malt loaf, 25g 4.0 wholemeal 11.0 Flapjack, Cereal bars, nuts 8.0 standard 7.5 chocolate coated, each 11.5 Pain au chocolat, chocolate 6.5 chocolate coated, bitesize, each 4.0 standard 12.5 mini 3.5 fruit & nut 6.0 coleslaw fruit, each 14.5 mini 6.0 Rye bread, 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 Soda bread, Fruit cake, plain, 25g 4.5 brown/wholemeal, 50g serving 6.0 Hi-fi Light 3.0 coleslaw maple & pecan 19.5 Almond slice, individual, each 7.0 with icing & marzipan, 25g 4.5 White & wholemeal Granola bars 9.5 Potato farl/scone, 65g each 5.5 American-style muffins, large, gluten free, individual, each 7.0 bread (50/50), any loaf, blueberry, each 13.5 Season low fat natural yogurt Scones , cheese 13.0 medium slice 4.0 Fruit pie, individual, each 11.5 choc chip, each 18.0 with salt and pepper, mustard 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 cabbage, 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 waffles 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 Madeira cake, cherry, 25g 5.0 Bakewell tart, 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 Baguette , white, 50g serving 6.5 Wholemeal bread, large loaf, gluten free, each 10.5 Meringue , with cream, each 7.5 Corn flakes 5.0 luxury 11.0 Chapati/roti , each 6.5 medium slice 4.0 Battenberg cake, 25g 5.0 Mince pie, iced, each 11.0 Frosted flakes 5.0 standard 9.0 Ciabatta , garlic, 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, Carrot cake, 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/multigrain bread, Chocolate brownies, Sponge cake, 7.0 cranberry 4.0 Focaccia, 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 Fried bread, medium slice Wraps/tortillas, mini, each 3.0 Stollen bites, each 4.5 Granola , plain 5.0 100g unless stated Garlic baguette, seeded, each 9.5 Chocolate cake 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 Swiss roll, Beetroot 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 fudge cake, 25g eg.