If you’ve ever followed the Slimming World diet, you’ve likely come across the popular term “Healthy Extras”. These are a crucial part of the Slimming World plan and can make all the difference when it comes to getting the nutrients your body needs while still losing weight. In this unofficial guide, we’ll dive into what Slimming World Healthy Extras are, how they fit into your weight loss journey, and how to use them effectively.
As always, before undertaking any kind of weight loss or lifestyle change, it is always best to speak to a medical professional or registered dietician who is best suited to give personalised advice on your individual health needs and health issues. This blog post has been researched to the best of my ability, and the information posted is accurate at the time of publication. Soph-obsessed is not affiliated in any way with Slimming World. The information in this article is included for information only. For up-to-date information on all aspects of the SW plan visit their website directly.
What is Slimming World?
Slimming World is a popular weight loss plan that focuses on a method they refer to as Food Optimising. The idea is to encourage healthy eating by allowing members to enjoy a variety of foods without counting every calorie. The plan includes their famous free foods—foods that can be eaten in unlimited quantities—as well as Healthy Extras and Syns.
I’ll be the first to admit that the concept of “free meaning” foods can seem too good to be true, but many members have found success with Slimming World’s approach. I think like all diet plans there is no one size fits all and it’s about finding something sustainable that works for you.
Foods like lean meat, vegetables, and even pasta are considered “Free,” which means you can eat them without restriction. However, to ensure a balanced diet that includes enough calcium, fibre, and other essential minerals, Slimming World created the Healthy Extra system.
What Are Healthy Extras on the Slimming World Diet?
I know that whenever we begin a new weight loss plan it can seem overwhelming with lots of mechanical parts that ultimately work together to make the machine work effectively. I always say to people that in the beginning Slimming World can seem overwhelming but once you’ve had time to get your head around it things become much easier.
Healthy Extras are specific food items that provide important nutrients your body needs but may not get enough of if you’re focusing solely on Free Foods. These extras are divided into two categories:
Healthy Extra A Choices: Foods that are high in calcium, such as milk and soft cheese. These items are included to support bone health and provide important nutrients. Members can choose from dairy and non-dairy options like dairy-free milk (almond or soy) to meet their daily calcium needs.
Healthy Extra B Choices: These are fibre-rich foods like wholemeal bread, cereal bars, and even certain whole grains. They help keep you feeling full, aid digestion, and contribute to an overall healthy balanced diet.
UPDATE: It’s December 2024 and I have lost over 5 stone this year. Find out how here!
Why Are Healthy Extras Needed?
Slimming World’s nutrition team developed the Healthy Extra system to make sure members get a balanced mix of nutrients. Free Foods alone might not provide all the calcium and fibre needed for good health, so Healthy Extras are included as a necessary part of a healthy diet. That means that you shouldn’t be skimping or skipping them!
Healthy Extra A: Dairy and Calcium-Rich Foods
Your Healthy Extra A choices include items like:
- Cow’s milk allowance: You can have a specific amount of whole cow’s milk or semi-skimmed milk daily. The amounts vary depending on the type of milk.
- Soft cheeses: Cheese options like soft goat’s cheese, feta, or a tub of Philadelphia Light!
- Dairy-free milk: Alternatives such as almond milk or oat milk are available for those who are lactose intolerant or prefer a plant-based diet.
How Much Milk is a Healthy Extra on Slimming World?
The amount of milk you’re allowed varies depending on the type you choose. The Slimming World website advises that members can enjoy Two Healthy Extra A portions each day.
Some examples of these options are:
Milks:
- Whole Milk (200ml)
- Skimmed Milk (350ml)
- Semi-Skimmed milk (250ml)
- 1% fat milk (300ml)
- Channel Island/Jersey full cream milk (150ml)
- UHT Whole Milk (200ml)
- UHT Semi-Skimmed Milk (250ml)
- Almond Milk, Unsweetened (400ml)
- Soya Milk (400ml)
- Coconut Drink with Calcium, Unsweetened (400ml)
- Whole Oat Drink, chilled (200ml)
- Skinny Oat Drink, chilled (350ml)
- Semi Skimmed Oat Drink, chilled (275ml)
- Whole goats milk (200ml)
- Skimmed goat milk (400ml)
- Semi-skimmed goat milk (275ml)
- Rice milk (225ml)
Cheese:
- Cheddar standard (30g)
- Cheddar reduced fat/light (40g)
- Edam Cheese (35g)
- Gouda (30g)
- Smoked Cheddar Cheese Block (30g)
- Mozzarella (50g)
- Reduced Fat Mozzarella (70g)
- Feta/Greek-style salad cheese reduced fat/light (65g)
- Goat cheese (30g)
- Ricotta (90g)
- Halloumi standard (35g)
- Reduced fat Halloumi (45g)
- Smoked processed cheese Austrian/Bavarian (40g)
- Parmesan (30g)
- Paneer (40g)
- Halloumi standard (35g)
- Reduced fat Halloumi (45g)
- Manchego (25g)
Healthy Extra B: Fiber-Rich Foods
Healthy Extra B choices are fibre-filled foods that promote fullness and support digestion. Some examples include:
- Wholemeal bread: A slice or two of wholemeal bread is a typical Healthy Extra B portion.
- Cereal bars: Look for light bar options that are low in sugar.
- Whole grains: Items like porridge oats, which can be used for a hearty breakfast.
You can find out more about Slimming World Healthy Extra B’s here.
What Bread is Free on Slimming World?
While no bread is considered “Free” on Slimming World, some wholemeal bread options are part of the Healthy Extra B list and can be enjoyed in limited quantities. It’s important to make sure you check with Slimming World which bread is included as a Healthy Extra B as not all bread is inclusive.
How to Use Slimming World Healthy Extras Effectively
Including Healthy Extras in your daily plan is essential for following Slimming World correctly. Here’s how to make the most of them:
- Track Your Healthy Extras Daily: Make sure you’re getting the correct portions by tracking your Healthy Extras in your Slimming World app or journal. Healthy extras do need to be weighed and measured to be completely accurate.
- Mix and Match: Combine your Healthy Extra A choices, such as milk in your coffee or soft cheese in a sandwich, with your Healthy Extra B options like cereal bars or porridge oats for a balanced day.
- Use for Snacks and Meals: Include Healthy Extras as snacks or as part of your meals to stay satisfied and avoid overeating. Try adding cheese to your evening meal for example.
Slimming World Healthy Extras When Pregnant or Breastfeeding
When pregnant or breastfeeding, Slimming World recommends an additional daily Healthy Extra to ensure you’re getting enough nutrients. Consult with a UK-registered dietitian or your Slimming World group leader to get guidance tailored to your specific needs and the most accurate information.
Popular Questions About Slimming World Healthy Extras
Are Tortilla Wraps a Healthy Extra on Slimming World?
Yes, certain brands of wholemeal tortilla wraps can count as a Healthy Extra B choice. Check the latest guidance on the Slimming World website or your SW app for the specific brands that qualify. Like with bread not all brands and types are included.
What is a Syn in Slimming World Terms?
A Syn represents foods that are not Free or Healthy Extras. Each food is given a syn value based on its calories, sugar, and fat content. Members are allowed a syn allowance of 5-15 Syns per day to keep the plan flexible. For more information on Syns, this post is helpful.
What’s Better, Weight Watchers or Slimming World?
Both Weight Watchers (WW) and Slimming World have their pros and cons. Slimming World’s extra easy plan and focus on Free Foods appeals to many because it doesn’t require counting calories. However, Weight Watchers might provide a more structured approach for those who like tracking their food intake more closely. Your choice depends on your individual needs and preferences. Weight loss is largely about finding a sustainable solution that works for you.
Can You Really Eat Unlimited Pasta on the Slimming World Diet?
Yes, you can eat unlimited pasta and rice, as they are part of the Free Foods list on Slimming World. However, it’s still essential to balance your intake with plenty of vegetables and protein-rich foods to avoid overeating and promote weight loss. Each plate of food should include a third of the plate consisting of speed food. By doing this it helps prevent overeating.
Slimming World Healthy Extras When Breastfeeding?
When breastfeeding, you can include extra portions of Healthy Extra A and B options to ensure you’re meeting your increased nutritional needs. The number of updates to the plan for new mothers is available through your first group session or in your Slimming World’s new member information pack.
Final Thoughts
Healthy Extras are an essential part of the Slimming World diet. They provide your body with the nutrients it needs while allowing you to enjoy a varied menu. Remember to check for any new changes or updates through the Slimming World website or Slimming World online for the most up-to-date information. Whether you’re following the extra easy plan or the extra easy SP plan, using your Healthy Extras wisely can help you reach your weight loss goals in a healthy and satisfying way!
Hopefully, this blog post has helped clear up any confusion around Slimming World Healthy Extras! Remember that not all diet plans work for everyone and there is no one size fits all!
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