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love food
love food
your road map to the most amazing, the
most generous, the most liberating and
the most effective way to lose weight
that you’ll ever experience. And the
easiest way to keep it off long term!
Losing weight without ever going hungry may sound too good to be true, yet this unique
approach has helped millions of Slimming World members to achieve their weight loss
dreams and, more importantly, to maintain them. Follow it faithfully and it will help you
achieve that slimmer, fitter, healthier lifestyle – and maintain it for life, too.
As someone who has faced (and fallen at) practically every hurdle that can confront a
slimmer, I know how vulnerable we can be to the hype surrounding the latest slimming
‘magic bullet’. Food Optimising offers no false hope or weird theories; it’s based on sound
healthy eating principles – the very latest scientific thinking and the safest, most effective
way to lose weight.
It’s like nothing you’ve ever tried before. So forget all those old rules, forget counting calories
and points, forget weighing and measuring everything, forget hunger, deprivation and
boredom, and forget the loneliness of struggling alone. Now you’ve found us! Now it’s time
for you to enjoy the thrill of the most exciting weight loss journey, to enjoy the freedom that is
Food Optimising!
You'll find a wealth of inspiration at your fingertips online so log on at least once a week
(preferably every day!), enter your weight and stay online for hundreds of recipes, features
galore, motivating tools and oceans of support.
A huge heartfelt thank you for allowing Slimming World into your
world. We’ll be with you all the way on this, the most exciting
journey of your life – and of ours!
steps
© Slimming World
3
optimising
y
s
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Are you ready to lose weight more effectively, more healthily and
more enjoyably than you ever thought possible? Then follow these
three simple steps to a wonderfully satisfying, slimming and extra
easy start!
1
2
3
choose your Free Foods
Most of the food you eat every day should come from the Free Foods lists. We
call them Free Foods because you can eat as much of them as you like. You
don’t have to weigh, count or calculate quantities of these foods in any way.
No fuss, just fill up any time on great-tasting, filling food.
choose your Healthy Extras
In addition to all the Free Foods you eat to satisfy your appetite, each day
choose from our list of Healthy Extra choices. Designed to give your body the
vital vitamins, minerals and fibre you need, Healthy Extras include milk and
cheese for calcium and wholemeal bread and breakfast cereals for fibre.
choose your Syns
On top of all that (if you still have room!) you can make even more choices with
our unique Syns system, designed to take the guilt right out of eating. All food
that isn’t Free has a Syn value – you simply choose how to spend your Syns
each day. Enjoy 5 to 15 Syns a day.
You’ll find Syn values for hundreds of everyday favourites in the Syns section.
Margaret Miles-Bramwell OBE HonMUniv FRSA
Slimming World’s Founder and Chairman
UK & ROI | May 2015
page 1/7
in extra easy,
You’ll discover that you’re able to
enjoy a whole new way of eating:
to eat to satisfy your appetite, not to keep
to a diet sheet
to eat at any time of day (or night if you like)
to eat without feeling guilty and without
counting a single calorie, point or unit.
How can you do all this and still expect to
lose weight?
Because – like many strokes of genius – Food
Optimising turns conventional wisdom (about
dieting) on its head – with marvellous results!
instead of telling you what you can and can’t
eat, we put you in control
instead of making you change your lifestyle
to fit your diet, we ask you to choose what
works for you
instead of forcing you to exercise iron
willpower, we offer you choice power!
The masterstroke that
makes Food Optimising fast,
effective and so easy is
Free Food.
filling power
Free Foods are low in energy density, which
means that they are low in calories for their weight.
They’re bulky too, so they fill you up and you
automatically find you’re consuming a lot less
calories – great news for slimmers!
satisfying power
Free Foods keep you feeling fuller for longer
than other foods.
slimming power
When you eat Free Foods to satisfy your
appetite, you will automatically be making healthier
food choices, which naturally limit your calorie
intake and help you lose weight beautifully –
without having to count a single calorie!
liberating power
Because you never have to worry about being
hungry, about counting every mouthful you eat,
or about feeling guilty for eating, Free Foods
unlock the door to a feeling of freedom and
relaxation around food that magically lightens the
burden of slimming.
appetite-reducing power
Who needs a magic pill? No-one when they
have the power of Free Food. The combined
synergistic effect of all these powerful physical
and psychological weight loss boosters actually
reduces appetite naturally and healthily. As the
weeks go by you’ll find you actually need (and
want) to eat less. Free Foods are the answer to
your weight-loss prayers!
symbol e
sens
© Slimming World
you can be confident that you have found the most generous, flexible and
effective weight loss plan you could dream of.
To help you make the healthiest choices from the huge range of
Free Foods and Healthy Extras on offer, we’ve marked some of
them with symbols.
foods are very low in energy density (calories) so they have extra slimming
sSpeed
power! For the best results, enjoy at least one third of a plate of Speed foods at
each mealtime (wherever you can) and reach for them first between meals.
foods are packed with filling power, helping you stay fuller for longer.
pProtein-rich
What’s more, our Protein-rich Free Foods are naturally slimming too. Choose
them regularly to stay deliciously satisfied and sailing towards your dream weight!
foods are high in fibre, so they are filling and good for a number of health
fThese
conditions such as maintaining a healthy heart, digestive system and reducing risk of
some cancers.
foods are a good source of calcium, which is essential for healthy bones and
cThese
teeth. Experts agree that maintaining a high calcium intake when you’re slimming is
beneficial to health and could boost your weight loss.
power up your weight loss
When ever you want to super-charge your weight loss, take a look at our new Extra
Easy SP plan. It brings very low energy dense Speed foods s and the satisfying
power of Protein-rich foods p together for mind-blowing results!
UK & ROI | May 2015
page 2/7
Make Free Food power work for
you!
Free Foods are the master-stroke of genius that
makes Food Optimising so very effective and so
very easy.
Free Food is how you satisfy your appetite
even on the hungriest of days.
Free Food is how you learn to lose weight
and keep it off for good.
Hundreds of healthy, delicious, everyday Free
Foods are yours to enjoy with absolutely no
limits: no weighing, no calculating, no
estimating, no counting, no kidding!
how can you eat Free
Foods freely?
Free Foods are naturally low in energy density
(calories) and high in satiety (appetite satisfaction)
– which means they help to fill you up, and slim
you down… without you having to worry a jot
about keeping track!
On the following pages, you’ll find a list of these
satisfying, tasty Free Foods. Enjoy any time,
anywhere:
Fruit
Vegetables
Fish
Meat and poultry
Vegetable proteins / meat
replacement
Dairy products
Eggs
Rice, pasta and grains
Beans, peas and pulses
the
only restriction is
your appetite!
free foods
Over the next few pages you’ll discover a whole new world – a world of
satisfying, slimming, delicious Free Foods. Fill up on Free Foods, make your
meals with Free Foods – all without weighing or counting. Make Free Foods
your unbreakable habit and you’ll sail towards your dream weight and stay
there for life!
fruit
Nearly all fresh fruits are Free Foods! Have as much fresh or frozen fruit as you like for breakfast, for
dessert, as a snack or just any time you feel peckish.
s
s
fs
fs
s
s
fs
s
s
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fs
Apples
Apricots
Bananas
Blackberries
Blackcurrants
Blueberries
Carambola (star fruit)
Cherries
Clementines
Cranberries
Custard apples (cherimoya)
Damsons
Dragon fruit (pitaya)
Figs
Gooseberries
Grapefruit
Grapes
Greengages
Guava
Kiwi fruit
f s
s
s
s
s
s
s
s
fs
s
s
f s
f s
s
Kumquats
Lemons, juice and zest
Limes, juice and zest
Loganberries
Lychees
Mandarins
Mango
Melon, all varieties
Nectarines
healthwise
NHS C
h
that we oices recomm
ends
aim to e
at
of fruit a
nd vege five portions
tables a
we reco
day –
mme
at least nd that you ea
t
that am
oun
more if
you like t,
!
© Slimming World
free foods
speed awareness!
Fill at least one third of your plate with
Speed foods s where you can and make
them your first choice between meals.
fs
s
s
s
s
s
fs
Redcurrants
Rhubarb (raw)
Satsumas
Sharon fruit (Persimmon)
Strawberries
Tangerines
Ugli fruit
Whitecurrants
Oranges
Papaya
Passion fruit
Peaches
Pears
Physalis
Pineapple
weightwise
Cooked, canned and dried fruit
count as Healthy Extras or as Syns.
Puréed fruit, fruit juice, nectars and
smoothies always count as Syns.
Plums, all varieties
Pomegranates
Pomelo
Raspberries
UK & ROI | May 2015
page 3/7
vegetables
Nearly all fresh vegetables are Free Foods! Enjoy them fresh, frozen, canned or pickled in vinegar.
Acorn squash
Alfalfa sprouts
Amaranth
Artichokes
Asparagus
Aubergine
Baby sweetcorn
Bamboo shoots
Bean sprouts
Beetroot
Broccoli
Brussels sprouts
Butternut squash
Cabbage, all types
Capers
Carrots
Cassava
Cauliflower
Celeriac
Celery
Chard
Chicory
Chillies
Chinese leaf
Courgettes
Cucumber
Endive
Fennel
French / green
beans
healthwise
Potatoes don’t count
towards your ‘five a day’
– but they are filling and a
good source of vitamin C.
s
s
cfs
s
s
s
s
s
s
cfs
s
s
f s
Garlic
s
s
s
s
s
fs
s
s
c s
cfs
s
s
s
Plantain
Gherkins
Kale, all varieties
Leeks
Lettuce
Mangetout
Marrow
Mushrooms
Mustard & cress
Okra
Onions
Pak choi
Parsnips
Peppers /
pimentos
s
s
Potatoes
Pumpkin
Radicchio
s
cfs
f c s
Turnip
Vine leaves
Water chestnuts
Watercress
Yams
speed
awareness!
Fill at least one third of
your plate with Speed
foods s where you can
and make them your first
choice between meals.
You’ll naturally limit your
energy intake (even
more!) without counting
a single calorie, making
your weight loss success
extra easy!
Radishes
Rocket
Runner beans
Samphire
Shallots
Spaghetti squash
Spinach
Spring greens
weightwise
Cook veg without fat to keep
them Free! If you add fat,
make sure you count the fat
as Syns.
Fish and seafood is packed with protein and it’s naturally low in
calories, which means it’s mega-satisfying for your appetite and
superbly slimming too.
white fish
p
p
p
p
p
p
p
Bream
Cod, plain or smoked
Coley
Dab
Dover sole
Flounder
Haddock, plain or
smoked
p
p
p
p
p
p
p
p
p
p
p
cp
cp
p
p
Hake
Halibut
Hoki
John Dory
Lemon sole
Monkfish
Mullet
Plaice
Pollack
Red snapper
River cobbler
Sea bass
Tilapia
Turbot
Whiting
Spring onions
Sugar snap peas
Swede
Sweet potatoes
Sweetcorn, corn
on the cob
and kernels
Tomatoes, fresh
Tomatoes,
canned / passata
/ tomato purée
(no added oil)
weightwise
Most fish is Free Food and
can be cooked in any way you
like as long as it’s without fat.
If you add fat, count the fat as
Syns. Fish canned in brine or
spring water is also Free Food.
Some fish canned in tomato
sauce is Free. If you don’t see
your favourite here, check Syns
Online. For fish canned in oil
see the Syns section.
healthwise
extra satisfying
healthwise
Mums-to
-b
feeding m e and breastums are
ad
to limit c
onsump vised
tion of
fish and
shellfish
.S
pregnan
cy feature ee the
for detail online
s.
shellfish
p
p
cp
Abalone
p
p
p
p
p
c
p
p
cp
p
p
cp
Crayfish
Clams
Cockles
Crab, fresh or
canned
Cuttlefish
Lobster
Mussels
Octopus
Oysters
Prawns
Scallops
Shrimps
Squid
Whelks
Winkles
*For good health, aim to
eat at least two portions
of fish a week, of which
one should be oily fish.
**Please note, canned
tuna does not provide
the same health benefits
as fresh tuna or other
oily fish.
oily fish*
p
p
p
p
Carp
Herring
Kippers
Mackerel (not
smoked), fresh,
canned in tomato
sauce
cp
Pilchards, canned in
brine or tomato sauce
p
p
Rollmop herring
cp
cp
Sardines
p
p
p
Sprats
Salmon, fresh,
canned or smoked
Sardines, canned in
brine or tomato sauce
Trout, plain or smoked
Tuna, fresh or
canned**
fish products
p
p
Caviar
Cod roe
Herring roe
Seafood or crab sticks
Look out for the p symbol. These foods are packed with
protein – the very best way to satisfy your appetite and stay
feeling full for longer.
UK & ROI | May 2015
page 4/7
© Slimming World
s
s
c s
fs
s
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s
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fs
s
s
s
s
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fs
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s
s
fish
meat & poultry
weightwise
So
*
me m
a Syn v ince has
alu
products e. Meat
such a
burgers
and sau s
sa
generall
y have a ges
Syn
value to
o.
meat
p
p
p
p
p
p
p
p
p
Bacon (back / very lean)
Lamb
Mince, lean beef or pork
(labelled ‘5% fat or less’)*
Pork
Veal
poultry
p
p
p
Chicken
Duck
Turkey (including mince
labelled ‘5% fat or less’)*
healthwise
To help reduce the risk of bowel
cancer, the Department of Health
recommends that people who eat
a lot of red and processed meat
(including ham, bacon, sausages
etc) aim to cut down to no more than
500g of cooked meat per week. So
you can still enjoy hearty helpings
of meat, and to meet the guidelines,
we recommend you choose fish,
poultry and pulses as often as meat
in a week.
pieces
fcp Textured vegetable
Gammon
Ham
f p Quorn mince and
protein(tvp) soya protein
(made with defatted soya)
cp Tofu, naturally smoked
Beef
Goat
Use this to replace meat in pies, pasta
dishes, chilli and curries.
game & offal
p
p
p
p
p
p
p
p
p
p
p
healthwise
Guinea fowl
Liver, all types
Oxtail
Partridge
Pheasant
Pigeon
Quail
If you have diabetes,
please update your account,
and we’ll add a copy of our
diabetes information factsheet
to your homepage. We
recommend that you talk to
your diabetes care team about
Slimming World and
Food Optimising.
Rabbit / hare
Venison
weightwise
Remove all skin and fat from poultry and
trim all visible fat from meat to ensure it’s
Free. If you add fat, make sure you count
the fat as Syns.
Rice, pasta and grains are staples
that you can make into hundreds of
delicious meals. They are nutritious
and, cooked without fat, they’re
Free Food.
fBulgar wheat*
Couscous*
**Dried pasta, all colours*
f**Dried pasta, wholewheat /
wholemeal*
Spaghetti / pasta shapes,
canned in tomato sauce
Grouse
Kidney, all types
and plain
rice, pasta & grains
eggs
Enjoy eggs boiled, coddled, poached,
scrambled or fried using low calorie
cooking spray.
p
**Dried noodles, plain
f Pearl barley*
Quinoa*
Rice*
*
If ground, or used as a flour substitute,
these foods have a Syn value.
Fresh pasta and noodles contain
Syns, see the Syns section.
**
healthwise
Pregnant women, the
elderly and babies are
advised not to eat raw
or soft-boiled eggs.
Eggs
dairy products
Packed with calcium, these fab four
are really versatile. Use them in meals,
as desserts, to create dips or simply as
they come!
c
Fat free natural fromage
frais*
c Fat free natural yogurt*
c pLow fat / virtually fat free
cottage cheese*
c pQuark – skimmed milk soft
cheese*
UK & ROI | May 2015
weightwise
*Some flavoured varieties
of these dairy products
have Syns (even some of
those that say fat free!).
So to protect your weight
loss please double-check
Syns Online, the latest Food
Directory or the Low Syn
Snacks book. Average Syns
are also included in the Syns
section of this book.
healthwise
Choose wholegrain or brown rice,
and wholewheat or wholemeal
pasta for extra fibre and for extra
filling power.
beans, peas & pulses
Beans, peas and lentils are known
as pulses. They’re packed with fibre
and protein which gives them super
filling power. Plus they’re all superhealthy, super-tasty and fabulously
Free! Choose fresh, frozen or varieties
canned in water.
fp
fp
Aduki beans
fp
fp
fp
fp
fp
fp
fp
fp
fp
fp
p
fp
fp
Black eye beans
p
fp
fp
fp
Peas, mushy
Soya beans
(edamame beans)
fp
Split peas
Baked beans in
tomato sauce
Black / turtle beans
Borlotti beans
Broad beans
Butter beans
Cannellini beans
Chickpeas
Flageolet beans
Haricot beans
Lentils, green / brown
Lentils, red
Mung beans
Peas, canned /
frozen / petit pois /
marrowfat / processed
Pinto beans
Red kidney beans
page 5/7
© Slimming World
Very lean cuts of meat and poultry are
packed with filling protein p, and have
great slimming power too… and that’s why
they’re Free! No weighing, no counting…
no kidding!
vegetable proteins/
meat replacement
storecupboard
On top of all that filling, satisfying Free Food, there’s a whole storecupboard
of Free Foods to bring taste, flavour and variety to each and every Food
Optimising day.
spice things up!
Sweetener – even if you’re sweet enough
already, tablet or drop sweeteners are the Free
method of sweetening up drinks, desserts or
cereal! Granular sweeteners with less than
2 calories per teaspoon are also Free eg
Canderel, Hermesetas, Splenda, Sweet n’ Low.
Vinegar, salt and pepper – season your
recipes freely! All types of vinegar are Free
so shake on good old malt vinegar or go
posh with some red wine vinegar or balsamic
vinegar.
Tomato purées – only those that contain no
oil – are an easy way to add extra richness to
your cooking without Syns.
Soy sauce – not just for stir fries, this Free
sauce flavours anything!
Low calorie cooking spray – ideal for fried
eggs, roast potatoes and Slimming World
chips. Fry Light and any other brands which
contain 1 calorie or less per spray are Free.
(Please note, they’re only Free when sprayed,
not poured!)
Oyster sauce – perfect for adding depth and
richness to your Eastern eats!
Marmite – you either love it or hate it but as
it’s Free, we love it!
Mustard powder – is Free and is great for
adding flavour to sandwiches, meaty stews,
soups, dips, dressings and more. All other
types of mustard count as ½ Syn per level
teaspoon.
Fat free dressings – drizzle fat free
vinaigrette, Italian or French style dressing over
your salads for Free! Must be 50kcals or less
per 100ml to be Free. For all other types of
salad dressings see the Syns section.
healthwise
Our fabulous Free Food list includes drinks too. To keep beautifully
hydrated and for general good health, aim for 6-8 mugs or glasses
of any type of fluid per day (sorry, alcohol doesn’t count!).
Bovril – simply add hot water and enjoy for Free.
Spice rack – as all herbs and spices are Free,
there’s no limit to the tastes and flavours you
can create.
Stock pots, liquid stock, bouillon powder
and stock cubes – add flavour in a flash!
For gravy granules and powder see the Syns
section.
a brew!
Other Free cooking ingredients and
dressings include:
Agar agar
Gelatine
Mint sauce (no sugar added)
Nam pla (Thai fish sauce)
Tabasco
Vecon
Vegemite
Worcestershire sauce
For health reasons aim to limit your salt intake to no more than 6g (1 level tsp) per day. Add
less salt to food at the table and watch out for salt added to manufactured foods and sauces.
Coffee* – freshly ground, instant, Americano or espresso: enjoyed as it comes, it’s
totally Free. Watch out for coffee shop Syns in cream, milk and syrups.
Low calorie/diet fizzy drinks – including slimline mixers – giving you loads of Free
and low-Syn options for long drinks.
No added sugar cordials – good for the whole family… and you can make Free
lollies too!
Mineral water – still or sparkling are both Free!
Flavoured water may have Syns, check Syns Online
for details.
Tea* (including herbal teas) – from a good old
builder’s brew to camomile, peppermint to Ceylon.
weightwise
*Use milk from your Healthy Extras (see page
weightwise
Swapping fr
Free sweete om sugar to
ner will save
1 Syn per le
you
vel tsp (whi
ch could
easily add
up
day!). Swap to 10 Syns a
ping from co
shop syrup
ffee
to F
syrup can sa ree sugar-free
ve up to 5 S
yns
per serving
!
27) in tea and coffee, or count ½ Syn for each
dash you use. Many members pour their
measured Healthy Extra allowance of milk into a
separate jug or bottle, to help them keep track.
healthwise
Drinking plenty of water can help reduce bloating, boost your
brain power, improve your skin and aid digestion, plus hunger
is sometimes thirst in disguise. So raise a glass to your health
and stay topped up every day!
For more coffee shop knowhow, search for ‘coffee’ in LifelineOnline’s
useful features search. Visit www.slimmingworld.com to log on.
UK & ROI | May 2015
page 6/7
© Slimming World
staples
enjoying
free food essentials
slimming success
Make these nifty swaps to optimise your weight loss success
swap this
sugar (1 Syn per level tsp)
white bread (4½ Syns per medium slice
from standard 800g loaf)
regular mayo (5 Syns per level tbsp)
for this
sweetener (Free)
wholemeal bread (2 medium slices from
small 400g loaf is a Healthy Extra)
extra light mayo (1 Syn per level tbsp)
regular dressing (up to 3½ Syns per tbsp)
fat free vinaigrette (Free)
semi-skimmed milk (2½ Syns per 100ml)
or whole milk (3½ Syns per 100ml)
skimmed milk (1½ Syns per 100ml)
regular yogurts (from 4½ Syns per 100g)
fat free yogurts/fromage frais
(Free or very low Syn)
tuna in oil (drained) (3½ Syns per 100g)
tuna in brine/spring water (Free)
high juice cordial (4½ Syns per 50ml)
butter (3½ Syns per 10g pat)
regular cola (7 Syns per can)
no added sugar cordial (Free)
light/reduced fat spread
(2 Syns per 10g pat)
diet cola (Free)
© Slimming World
top swaps for your
shopping list
Loads of ideas for a Food Optimising friendly shopping trip!
fresh food
eggs
virtually fat free natural
cottage cheese
quark
fat free fromage frais and
yogurts (check online for
Free and Synned varieties)
veg – eg lettuce, tomatoes, onion,
peppers, mushrooms, radish, celery,
cucumber, carrots, courgettes, broccoli,
cabbage, leeks, potatoes
fruit – eg apples, bananas,
grapes, kiwi fruit, oranges,
pears, strawberries, melon
cooked and fresh meat* –
ham, chicken, bacon,
lean beef mince (5% fat or less)
frozen food
frozen veg – peas, sweetcorn,
corn on the cob, mixed veg
Quorn products – mince, fillets
fish and seafood – fish portions, prawns,
seafood sticks
frozen meat* – chicken portions, diced
lean beef
canned food
baked beans
mushy peas
canned chopped tomatoes
canned fish – tuna, salmon, pilchards,
sardines (not in oil)
mixed beans
packets
plain
plain
plain
plain
pasta (dried)
rice
couscous
noodles (dried)
sundries
low calorie cooking spray
sweetener
spice rack
vinegar, salt and pepper
soy sauce/oyster sauce
tomato purée
(only those that contain no oil)
Marmite
stock pots or stock cubes
dressings – fat free vinaigrette,
French or Italian
drinks – no added sugar cordial,
diet cola
*Remember, it’s only Free when all the fat and skin’s removed and no oil is added.
UK & ROI | May 2015
page 7/7