SW Minute Info: What are SW healthy Extras?

Healthy Extras are designed to give your body the vital vitamins, minerals and fibre you need. Choices include wholemeal bread and breakfast cereals for fibre, and milk and cheese for calcium. When you’re Food Optimising you’ll choose two measured Healthy Extra ‘a’ options (for calcium) and one measured Healthy Extra ‘b’ choice (for fibre) each day.

What Is Healthy Extra “a”?

When following the official Slimming World plan, each day you are allowed to consume 2 portions of dairy. These are called “Healthy Extra A”.

Quite simply, your Healthy Extra A gives you extra vitamins and calcium.

It helps to keep your teeth and bones strong, regulates your muscle contractions (including your heart), and makes sure that your blood clots normally.

Don’t worry if you’re vegetarian, vegan, have a food intolerance, or just prefer to avoid dairy products. There’s a great selection of substitutes to choose from too.

Your Slimming World Healthy Extra A List

Cheese:

30g Cheddar
40g Reduced Fat Cheddar
35g Danish Blue
30g Double Gloucester
35g Edam
30g Emmental
40g Reduced Fat Emmental
45g Feta
30g Gouda
30g Grana Padano
30g Gruyère
30g Red Leicester
65g Reduced fat Feta
65g Reduced fat Greek style salad cheese
30g Hard goats cheese
35g Halloumi
30g LactoFree Mature Cheddar
45g Reduced fat Halloumi
25g Manchego
50g Mozzarella (cows milk)
70g Reduced Fat Mozzarella
40g Paneer
30g Parmigiano Reggiano
30g Parmesan
90g Ricotta
40g Smoked cheese
40g Dairy-Free Cheddar Alternative

3 Dairylea Original Triangles
4 Dairylea Light Triangles
2 Dairylea Light Cheese Slices
2 Kerry Cheestrings, Original
2 Mini Babybel Original Cheeses
3 Mini Babybel Light Cheeses
4 McLelland Seriously Spreadable Lighter Creamy Cheese Squares
2 The Laughing Cow Original Triangles
5 The Laughing Cow Light Triangles, plain / blue cheese / Cheddar / Emmental
6 The Laughing Cow Extra Light Triangles

Milk:

350ml skimmed milk
300ml 1% fat milk
250ml semi-skimmed milk
200ml whole milk
400ml skimmed goats milk
275ml semi-skimmed goats milk
200ml whole goats milk
300ml semi-skimmed lactose free dairy drink
400ml almond milk substitute, plain and unsweetened
400ml soya milk substitute, plain and unsweetened
225ml rice milk substitute, plain and unsweetened

What is  Healthy extra B?

When following the official Slimming World plan, each day you are allowed to consume 1 weighed portions of fibre. This is called “Healthy Extra B”. Use this for breakfast or for a sandwich at lunch time etc.

Your Healthy Extra B allowance is all about ensuring you’ve got enough fibre in your diet.

This is going to help you feel full and satisfied, prevent constipation, and can also play a role in lowering your risk of heart disease, strokes, type 2 diabetes, and bowel cancer.

If you’re gluten free, then don’t panic as there are still plenty of options for you to choose from.

Your Slimming world Extra B list:

Bread:

Bread rolls wholemeal (1 small roll – 60g)
Pitta bread wholemeal (1 x standard pitta- 60g)
Rye bread (60g)
Seeded wholemeal bread (1 slice)
Wholemeal bread large loaf (1 thick slice)
Wholemeal bread small loaf (2 x medium slices – 60g)

Bread rolls, gluten free white/brown/multiseed (1 roll – 60g)
Brown/multiseed bread gluten free (2 slices – 60g)
High fibre white bread gluten free (2 slices – approx 60g)

Weight Watchers Wrap (1 wrap)

Cereal:

Cereals marked with * have the lowest sugar content.

45g bran flakes
45g fruit-filled wheat biscuits, blueberry / raisin
45g oat bran*
40g porridge oats (unflavoured)
40g puffed wheat*
50g Kellogg’s All-Bran Original
45g Dorset Cereals Simply Delicious Muesli
45g Jordans Natural Muesli No Added Sugar
45g Kellogg’s Wholegrain Wheats & Raisin
45g Weetabix Crunchy Bran
40g Alpen Muesli, No Added Sugar
40g Dorset Cereals Simply Nutty Muesli
40g Kellogg’s All-Bran Golden Crunch 40g Nestlé Bitesize Shredded Wheat*
40g Nestlé Honey Nut Shredded Wheat
40g Nestlé Oat Cheerios, Less Than 5% Sugar*
40g Nestlé Shreddies Original
40g Post Grape Nuts
40g Quaker Oat Crisp Cereal
40g Weetabix Crispy Minis, Banana / Chocolate Chip / Fruit & Nut
2 Nestlé Shredded Wheat*
2 Weetabix, Original / Organic / Protein*
2 Weetabix, Banana / Chocolate / Golden Syrup
2 Weetabix, Additions, all varieties
1 sachet Quaker Oat So Simple Big Bowl Porridge, Original*
1 sachet Quaker Oat So Simple Gluten Free Porridge, Original*
1 sachet Quaker Super Goodness Porridge, all varieties

Cooked fruits:

300g cooking apples
250g eating apples
400g fresh apricots
250g blackberriess
225g blackcurrants
300g blueberries
275g fresh figs
300g gooseberries
375g peaches
275g pears
325g plums / damsonss
250g raspberries
350g redcurrantss
500g rhubarb
200g strawberries

Nuts And Seeds:

20 almonds or 25g flaked
6 brazil nuts
15 cashew nuts
2 level tbsp chia seeds
25 hazelnuts
2 level tbsp flaxseed / linseed
20g mixed nuts chopped
35 unsalted peanuts
11 pecan halves
20g pine nuts
40 pistachio nuts
2 level tbsp pumpkin seeds
2 level tbsp sesame seeds
2 level tbsp sunflower seeds
5 walnut halves

Dried Fruit:

50g apple
60g apricots (approx 7)
50g figs (approx 3)
40g goji berries
65g prunes (approx 8)
Credits: slimmingworld.co.uk/ fatgirlskinny.net/ Slimmingviolet.com

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