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Extra Easy Healthy Extras

On this page you will nd the lists of all the Healthy Extras you can enjoy on Extra Easy days. These include :
calcium, a mineral that is vital for good health and that could also benet your weight loss.

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b choices
bread
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a choices are dairy foods that are high in

or contain important nutrients for a healthy balanced diet B choices

b choices are foods that are high in bre

57g of any wholemeal bread (except pitta bread) 57g wholemeal roll 2 slices wholemeal bread (400g loaf) 2 slices Allinson Wholemeal bread (400g loaf) 1 slice Allinson Wholemeal bread (800g thick sliced loaf) 2 slices Kingsmill Tasty Wholemeal bread (400g loaf) 2 slices Nimble Malted Wholegrain bread 2 slices Nimble White bread 2 slices Nimble Wholemeal bread 2 slices Warburtons Healthy Inside Oats Wholemeal bread (400g loaf) 2 slices Warburtons Healthy Inside Wholemeal bread (400g loaf) 2 slices Warburtons Organic Wholemeal bread (400g loaf) 2 slices Warburtons Wholemeal bread (400g medium sliced loaf) 3 slices Weight Watchers Sliced Brown Danish (400g loaf) 2 slices Weight Watchers Wholemeal bread (400g sliced loaf)

cereals & crispbreads

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Make 1 choice from the a section

a choices
milk
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& every day!

1 choice from the b section

28g Alpen (any variety) and 1 Oat/Scan Bran 28g Jordans Muesli (any variety) with 1 Ryvita Wholegrain Crackerbread 28g Kelloggs All-Bran Bran Flakes and 1 Ryvita Dark Rye/Original/ Sesame 28g Kelloggs All-Bran Crunchy Oatbakes 42g Kelloggs All-Bran Fibre Plus 28g Kelloggs All-Bran Fibre Plus and 1 Ryvita Multigrain 28g Kelloggs All-Bran Sultana Bran and 1 Ryvita Multigrain 28g Kelloggs Chocolate Wheats 28g Kelloggs Frosted/Raisin Wheats and 1 Ryvita Dark Rye/ Original/Sesame 28g Kelloggs Fruit n Fibre and 1 Oat/Scan Bran 28g Kelloggs Special K Sustain 28g Nestl Bitesize Shredded Wheat 28g Nestl Fruitful Shredded Wheat and 1 Ryvita Dark Rye/ Original/Sesame 28g Nestl Honey Nut Shredded Wheat 28g Nestl Shreddies (Honey or plain) and 1 Ryvita Wholegrain Crackerbread 28g Nestl Wholegrain Clusters and 1 Ryvita Wholegrain Crackerbread

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cheese
Use in sandwiches, on jacket potatoes or on pasta whole, grated, sliced, melted or grilled!
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& go!
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grab

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Enjoy milk on its own, in hot drinks, or on cereal.

350ml skimmed milk 250ml semi-skimmed milk 175ml whole milk 250ml semi-skimmed goats milk 200ml whole goats milk 130ml sheeps milk 350ml unsweetened calcium enriched soya milk 250ml sweetened calcium enriched soya milk 250ml calcium-enriched rice milk

Choose these Healthy Extras when you have time to eat but not to measure! 2 x 25g Dairylea Light Cheese Slices 3 x 22.5g Dairylea Light Triangles 3 x 14g Dairylea Original Triangles (not chunky) 6 x 17.5g The Laughing Cow Extra Light Triangles 5 x 17.5g The Laughing Cow Light Triangles 2 Mini Babybel Cheeses 2 Mini Babybel Emmental Cheeses 2 Mini Babybel Light Cheddar Cheeses 3 Mini Babybel Light Cheeses

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28g Cheddar 28g Double Gloucester 28g Edam 28g Emmental 28g Gouda 28g Gruyre 28g Parmesan 28g Red Leicester 42g Feta 42g Mozzarella 42g Reduced fat Cheddar

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healthwise...
Fibre-rich foods are among the most powerful appetite-satisers. Fibre can also help protect against many diseases and keeps your digestive system healthy.

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A good or very good source of calcium, or are vital for good health.

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Are foods high or extra-high in fibre.

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These foods are particularly healthy and nutritious

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Choose them regularly to speed or super-speed your weight loss.

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Extra Easy Healthy Extras

cereals & crispbreads contd
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170g greengages, stewed 340g greengages, stewed 397g loganberries, stewed 57g peaches, dried 340g pears, canned in juice* 57g pears, dried 198g pineapple, canned in juice* and 340g rhubarb, stewed 42g pineapple, dried 397g plums, stewed 142g prunes, canned in juice* 85g prunes, semi-dried ready to eat 142g prunes, stewed
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nuts & seeds

Nuts and seeds are a great source of protein and minerals and a super snack! 10 almonds, shelled and whole or 2 level dsp aked almonds 6 brazil nuts, shelled and whole 20 cashew nuts, shelled andwhole
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28g porridge oats and 1 Oat/Scan Bran 28g puffed wheat and 2 Oat/Scan Bran 28g Ready Brek Original and 1 Ryvita Dark Rye/Original/ Sesame 42g Weetabix Crunchy Bran 28g Weetabix Minis (any variety) and 1 Ryvita Wholegrain Crackerbread 28g Weetabix Oatibix Bitesize (any variety) and 1 Ryvita Wholegrain Crackerbread 28g Weetabix Oatiakes (any variety) and 1 Oat/Scan Bran 28g Weetabix Weetaakes and1 Ryvita Dark Rye/Original/ Sesame

dried, canned & cooked fruit

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Gouda Gruyre Jarlsberg Lancashire Parmesan Red Leicester Roquefort Gorgonzola Gouda Gruyre Jarlsberg Lancashire Parmesan Red Leicester Roquefort Soya cheese Stilton Wensleydale

42g apple, dried

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198g apple, stewed 369g apple, stewed 198g apple and 227g blackcurrants, stewed 283g apple and 283g rhubarb, stewed 227g apple, baked and 227g apple, baked and 113g blackberries, stewed 227g apple, baked and 1 level tbsp mincemeat 71g apricots, semi-dried, ready to eat 142g apricots, dried, stewed 340g apricots, canned in juice* 198g apricots, canned in juice* and 227g raspberries, stewed

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3 chestnuts, shelled and whole 7 chestnuts, shelled and whole 28g coconut, fresh 9 hazelnuts 28g houmous
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28g houmous, reduced fat 57g houmous, reduced fat 2 level dsp mixed nuts, chopped 16 peanuts, shelled & whole 3 pecan nuts 1 level tbsp pine nuts or kernels 2 level dsp pistachio nuts, shelled 2 level dsp pumpkin seeds 2 level dsp sesame seeds 2 level dsp sunower seeds

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255g raspberries, stewed 454g rhubarb, stewed

cereal bars
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cheese
28g of the following cheese is a Healthy Extra serving: Brie, any variety
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42g of the following cheese is a Healthy Extra serving: Camembert

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2 Alpen Light Cereal bars, any variety (21g each bar) 1 Kelloggs All-Bran Honey & Oat bar (27g bar) 2 Ryvita Goodness bars, any variety (23g each bar) 1 Ryvita Goodness Luxury bar, any variety (35g bar)

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227g apricots, fresh, stewed 454g apricots, fresh, stewed 283g blackberries, stewed 227g blackcurrants, stewed 340g damsons, stewed 57g gs, dried 397g fruit cocktail, canned in juice* 312g fruit cocktail, canned in juice* and 227g gooseberries, stewed
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2 level dsp tahini paste 28g tiger nuts 6 walnut halves

Caerphilly Cheddar Cheshire Cream cheese Danish Blue Derby Double Gloucester Edam Emmental Goats milk soft cheese Gorgonzola

Cheese spread Feta Full fat soft cheese Mozzarella Processed Reduced fat Cheddar/ Cheshire/Red Leicester Reduced fat Edam

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If you choose a ready-made sandwich made with wholemeal bread, you can count the bread as a Healthy Extra choice and deduct 6 Syns from the value of your sandwich. Wholemeal bread is a Healthy Extra because its higher in fibre than other bread.

hot tip!

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340g gooseberries, stewed

symbol sense

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A good or very good source of calcium, or are vital for good health.

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Are foods high or extra-high in fibre.

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These foods are particularly healthy and nutritious

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Choose them regularly to speed or super-speed your weight loss.

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Extra Easy Healthy Extras

57g of the following cheese is a Healthy Extra serving: Medium fat soft cheese Reduced fat Feta
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& go!
Choose these Healthy Extras when you have time to eat but not to measure!
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grab

& go!
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grab

Reduced fat Mozzarella

Choose these Healthy Extras when you have time to eat but not to measure! 415g can Baxters Healthy Choice Minestrone Soup with Wholemeal Pasta 400g can Heinz Spring Vegetable Soup 400g can Heinz Winter Vegetable Broth 295g can Weight Watchers Country Vegetable Soup

85g of the following cheese is a Healthy Extra serving: Low fat soft cheese
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6 Finn Crisp Original Thin Crisps 3 Finn Crisp Organic Crispbread 3 Finn Crisp Original Rye Crispbread 5 Oat/Scan Bran 3 Pagen Wholegrain Krisprolls 2 Ryvita Breaks/Muesli Crunch/ Pumpkin Seeds & Oats
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Ricotta
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soups
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300g serving Baxters Favourites Scotch Vegetable Soup 320g serving Baxters Healthy Choice Soup, Chicken & Vegetable/Italian Bean & Pasta/ Lentil & Vegetable 208g serving Baxters Vegetarian Soup, Carrot & Butterbean/Spicy Parsnip/Tomato & Butterbean

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2 Ryvita Dark Rye/Original/ Sesame 4 Ryvita Dark Rye/Original/ Sesame 7 Ryvita Wholegrain Crackerbread 30g bag Ryvita Minis, any variety 3 Ryvita Multigrain/Sunower Seeds & Oats 1 Shredded Wheat and 1 Ryvita Breaks 2 Weetabix 1 Weetabix and 3 Ryvita High Fibre Crackerbread 1 Weetabix and 4 Oat/Scan Bran

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symbol sense

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A good or very good source of calcium, or are vital for good health.

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Are foods high or extra-high in fibre.

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These foods are particularly healthy and nutritious

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Choose them regularly to speed or super-speed your weight loss.