JACKIES ULTIMATE by mSOkHM6

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									                                          JACKIES ULTIMATE

                                          EATING OUT GUIDE

                                      YOUR GUIDE TO EAT OUT

                                          AND LOSE WEIGHT!!

 Can you really socialise and slim? Can you eat out at your favourite restaurants and still lose weight?
  Can you still tuck into a hearty portion at the pub without seeing a gain at the scales the following
                            week? When you’re Food Optimising – yes you can!

Because Food Optimising is based around normal, everyday foods – the kind of foods you’ll see on every menu –
eating out can be a breeze! Becoming aware of what to look out for on your menu – the good and the not so
good – is your first step to making a great choice every time!

BE PREPARED!!

      If you're going to a pub or restaurant for a meal, it can be helpful to ring ahead or look online for a
       copy of the menu. Making healthy choices is much easier when you know what lies ahead!
      Eating Free and Superfree Food throughout the day and/or saving your daily Syns for the meal can
       open up many more choices from the menu. And if you you just can’t resist the bread basket, knowing
       you have your Healthy Extra ‘b’ choice left means you don’t have to – just go for a wholemeal roll!

READ BETWEEN THE LINES...

       Knowing the menu lingo can help you steer towards the healthier options – and away from the high-Syn
       meals:

       Menu items described as grilled, steamed, griddled, roasted, baked or boiled are often healthier
       choices.

       Watch out for items described as deep-fried or battered, pan-fried, breaded, creamy, Alfredo, au
       gratin and those that come with creamy or cheesy sauces – they tend to be oily and packed with Syns

       Other high-Syn menu items include mayonnaise style dishes like prawn cocktail, pastry dishes including
       quiches, pies and traditional puddings, oily side orders like garlic bread, onion rings and breaded
       mushrooms. If you really can’t live without onion rings when you go out, check Syns Online so you can
       enjoy them safe in the knowledge you’re Food Optimising!

MAKE SURE YOU ARE IN CONTROL OF YOUR CHOICES...NOT THE CHEF!

      Don't let the restaurant scupper your slimming. Ask for vegetables without butter and with sauces on
       the side. That way you choose how much to enjoy.
      Many restaurants or pubs serve the main course with a choice of potatoes – chips, new potatoes, mash
       or jacket. If they don't ask you which you want, it's up to you to tell them! And if your meal doesn’t
       have the option of a healthy side, like a jacket potato, boiled spuds or rice, just ask – most places will
       happily oblige!
      If you get caught out and your Sunday roast arrives with boiled and roast potatoes, ask one of your
       friends to swap their new potatoes for your oily roasted ones… or count 4 Syns per roastie!
                                                     EATING OUT

                                                       PUB GRUB

                    Pub grub is easy for Food Optimisers, whether you nibble at the Nag’s Head or
                    feast at the Fox and Hounds! Steaks, fish, jacket potatoes and salads are
                    guaranteed to be available and American, Mexican and Italian influences are on
                    many menus. There are lots of ways to save Syns with other dishes too.

A great way to plan for a pre-arranged pub meal is to see if the pub has a website with the menu on.
If your pub trip is impromptu there are always fail-safe Food Optimising favourites.

take a look at these Wheatsheaf wonders...

      Starters: Prawns (without batter) are fab for an Original or Extra Easy day, ask for the
       cocktail sauce on the side so you choose how much to use (1 level tbsp thousand island sauce is
       2½ Syns).
      Huge slices of melon, a refreshing start to a meal, are Free on Green, Original and Extra Easy.
      For a meaty main course choose the Original or Extra Easy plan.
      Lean steak, gammon, roast chicken (with the skin removed) and bakedsalmon are great choices.
       Enjoy with salad, new or jacket potatoes (Healthy Extras on Original) or with lots of Free
       vegetable accompaniments like carrots and broccoli.
      If you prefer a veggie dish, go Green and pile up the salads and rice. There are plenty of
       veggie dishes on today’s pub menus. Because tomato sauces are lower in Syns than the creamy
       sauce varieties, go for roasted vegetable pasta (around 3 Syns*),
      vegetable lasagne (7 Syns*) or
      vegetable chilli (3½ Syns*).

*Per average serving

Watch out for…

items such as pies and Ploughman’s: deceptively high in Syns. An average steak pie is 25 Syns and a
Ploughman’s with a plate of French bread, butter, pickle, a huge wedge of cheese and pork pie means
you could be tucking into 60 Syns or more! Also keep an eye on sneaky side dishes like chips, deep-
fried mushrooms and onion rings.
                                   THE CHIPPY




CHIPS AVERAGE PORTION

17 ½ SYNS EASY & GREEN/ 27 SYNS ORIGINAL

FISH IN BATTER

SMALL- 10 SYNS EASY & ORIGINAL/ 15 SYNS GREEN

MEDIUM- 15 SYNS EASY & ORIGINAL/ 22 SYNS GREEN

LARGE- 19 EASY & ORIGINAL/ 28 SYNS GREEN



REMEMBER IF YOU TAKE THE BATTER OFF THE FISH IS FREE ON EASY AND ORIGINAL!



CURRY SAUCE PER PORTION- 6 SYNS ALL CHOICES

FISH CAKE- 7 SYNS EASY & GREEN/ 8 ½ SYNS ORIGINAL

GRAVEY AVERAGE PORTION- 7 ½ SYNS ALL CHOICES

MEAT PIE- 20 SYNSORIGINAL

MUSHY PEAS FREE ON EASY & GREEN

SAUSAGE

SMALL- 5 SYNS EASY & ORIGINAL

LARGE 10 SYNS EASY & ORIGINAL

MEAT PUDDING- 18 SYNS EASY & ORIGINAL



SYN FREE IDEA

FISH BATTER REMOVED TEAMED WITH MUSHY PEAS AND A PILE OF SW CHIPS AT HOME!!



REMEMBER THOUGH A LIGHTLY BATTERED FISH IN NOT THE SAME AS REMOVING THE
BATTER, IT STILL HAS SAME SYNS AS BATTERED FISH!
                                          EATING OUT

                                   HARVESTER RESTURANT

Eating out is always on the menu for us Food Optimisers – as every food fits in with our taste-packed
plan. We’ve taken a look at popular eateries in the UK to see which dishes on the menu fit perfectly
into a Food Optimising day – helping you maximise the healthy choices and stay on track with your
weight loss.

Harvester is a top choice for Food Optimisers thanks to the abundant healthy options on the menu –
not forgetting that famous salad cart! They’ve included calorie information on the menu; however
with your Food Optimising know-how you’ll be able to pack your plate with Free Food without needing
a calculator! After all, unlike calorie-counting, Food Optimising takes into account the nutritional
make-up of food and how satisfying a food is to our appetite.

Main meal marvels

There are delicious dishes galore on the grill menu. Any meat/fish that has all visible fat or skin
trimmed off is fabulously Free for Food Optimisers, however you’ll just need to count a Syn or two
for any oil that may have been used on the grill pan. Take your pick from:

      Flame-grilled chicken breast (keep it Free by removing the skin)
      Rump/sirloin/rib eye/fillet steak
      Lamb steak
      Gammon steak
      Flame-grilled salmon steak
      Grilled sea bass fillets

Max up the Free Food by choosing super side orders like:

      jacket potato
      pilau rice
      baby potatoes – ask for them with no butter (or butter on the side) so you control the Syns
      corn on the cob – again ask for no butter
      roasted flat mushrooms

       Add the finishing touches to your meal (and make it a real Extra Easy plate) by choosing
       Superfree food from the salad cart:

      lettuce
      tomatoes
      red and green peppers
      onions
      cucumber
      beetroot
      grated carrot

       Free Food favourites
   sweetcorn
   cous cous

    Low Syn options

   chickpea salad
   pasta salad



   Watch out for:
   Sometimes opting for salad isn’t as healthy as it sounds – look out for these salad saboteurs:
   Croutons- because they’re toasted in oil and not very satisfying to our appetite, they’re an
    easy way to add Syns without realising it.
   Bacon bits– although lean, grilled bacon is a Free Food, these bacon bits are made from soya
    and are 4 Syns per level tbsp.
   Coleslaw/potato salad– these creamy condiments are on average 2½ Syns per 28g – a very
    small portion – so the Syns can quickly mount up in just one or two spoons.
   Crispy onions– if you fancy an oniony addition to your salad, the fresh onions are the best Food
    Optimising option as these crispy onions are deep-fried in oil.
   Dressings – Creamy dressings can quickly add Syns to your salad. At Harvester dressings
    include Italian, blue cheese, thousand island, sour cream & chive, honey & mustard and French,
    with Syn values ranging from 2-3½ Syns per tablespoon! Fat free vinaigrette is a fabulously
    Free dressing if you’re looking to pep up your peppers!

                        Saucy secrets

   At Harvester there are lots of saucy additions available to go with your grill. A side of piri piri
    sauce is only 1 Syn per level tbsp, tomato salsa is ½ Syn per level tbsp, the chilli, ginger &
    spring onion sauce and the country gravy are also lower Syn options.
   Watch out for:
   Creamy dressings like peppercorn, Diane, asparagus & cream cheese and buttery garlic sauce.
   Sticky marinades and glazes, such as Jack Daniels sauce and the Harvester barbecue glaze are
    usually higher in Syns as they contain lots of sugar.

                        Menu menaces

   Unfortunately there are limited healthy options on the starter menu. Be aware of items
    described as ‘breaded’, ‘battered’, covered in sauce or loaded with cheese – generally very high
    in Syns and not a great option unless you’ve decided to have a flexible Syns day. The best
    options are the salad cart or fresh melon with berries.
   The same goes for the Earlybird menu – because you don’t choose the accompaniments, unlike
    the main grill menu, the Syns stack up on dishes like fish & chips, burger & chips, fried
    chicken, scampi and sausage & mash. The best Food Optimising option on this menu is the
    chicken breast served with jacket potato and peas – but for lots more choice, the grill menu
    really is the tastiest option.
                                       EATING OUT AMERICAN STYLE !!



America is always a popular holiday destination, whether meeting Mickey Mouse is your thing or you prefer the bright
lights of Vegas. Our guide to Food Optimising in the USA will give you the know-how to stay in control while still having a
rootin’ tootin time!

Fortunately, America is also the country where the customer is king and waiters take great pride in service, so you
should have no difficulty in having meals served exactly the way you want – and there’s no language barrier! Depending on
where you go in the USA you’ll find regional cuisine, such as Tex-Mex in the south or Creole around New Orleans. But
national chains with standardised menus are everywhere too, many of which feature low-fat dishes.

starter sense

Salads are popular starters in all kinds of American restaurants and are usually filling. The plainest may be a ‘garden
salad’ featuring the freshest produce, including fruit. Beware of American classics like Caesar and Waldorf salads which
have very creamy dressings. On Original days, look for crab, prawns, seafood, cold meats or barbecue dishes like chicken
wings or chilli ribs. As when eating out in the UK, the high-Syn starters will be those that are deep fried or made with
lots of mayonnaise.

Free – or almost Free – Feasts!

Americais home to ‘surf and turf’ – seafood and steak – which are perfect for Extra Easy or Original days. Go for grilled
chicken, fresh salmon or tuna served with a salad or steamed vegetables and a jacket potato (taken as a Healthy Extra
on Original), and pile your plate high for very few Syns. Ask for sauces to be served on the side, so that you can control
how much you have, and go for lean cuts such as fillet or sirloin. Plain burgers with salad can be low-Syn too, and roast or
broiled joints of beef or ham are on many menus. America has far more seafood and fish restaurants than we have in the
UK, specialising in crab, lobster, clams and all kinds of shrimps and prawns. As all these are Free Food on Extra Easy and
Original days if cooked plainly, you can make the most of all the fresh produce on offer: just check how they are served
before ordering.

You should have no problem finding jacket potatoes, pasta or rice dishes with vegetable-based sauces, and omelettes in
all kinds of restaurants – or if you don’t see what you’d like on the menu, ask for it! There are lots of Italian restaurants
for pasta specialities, and Tex-Mex dishes like vegetable chilli with plain rice can be filling choices. Watch out for dishes
very high in Syns because they’re cooked with a lot of melted cheese or in creamy sauces. Main course salads such as
country ham, roast salmon or grilled chicken (taken as Healthy Extras on Green) are likely to be generous, tasty and
filling.

good puds

Look out for virtually fat-free frozen yogurt and sorbets, which can be light and refreshing if you’ve eaten a big main
course. Fresh fruit, especially tropical varieties like pawpaw, pineapple and mango, are Free and abundant!

not so angelic afters

Classic American desserts like cheesecake and apple pie are very high in Syns: the US also brought us ‘Death by
Chocolate’! Watch out for special low-fat desserts on the menu - they may not necessarily be low in Syns.

top tip

Thankfully, when visiting the States, we don’t have a language barrier to cross (although some may disagree). Feel free
to ask for sauces on the side, veggies without butter or meat grilled not fried.
                                               EATING OUT

                                           AMERICAN DINERS



Bulging burgers, deep-fried dishes and piled-high portions are the familiar menu items at American-themed
restaurants. Diner disaster? Not for Food Optimisers! Juicy steaks, succulent seafood and huge tasty salads
are just some of the fantastically Free options!

With these delicious slimming-friendly options you’ll be guaranteed to ‘have a nice day!’

Diner delights

For Food Optimising-friendly dining, do as the Americans do and be assertive – ask for sauces on the side and
specify what you’d like to eat. Your slimming campaign will go like an American dream!

      For a Green starter, sink your teeth into Free corn on the cob - ask for butter on the side so you can
       add the amount you want – even better, enjoy it with salt and pepper and save the buttery Syns! On
       Original, tiger prawns are fabulously Free (when not in batter). Another appetiser option is a visit to
       the salad bar where you can choose lots of Superfree salad vegetables. On Extra Easy take your pick
       of any of the above!
      Tuck into a big juicy steak for your main course on Extra Easy or Original. Leaner steaks include fillet
       and sirloin but American favourites such as rib-eye and T-bone are also Free when the fat is removed.
       Other meaty mains include chicken (take off the skin to make it Free) and roast or broiled joints of
       beef or ham. Tuck into grilled fish, such as salmon and tuna steak, or enjoy succulent seafood like crab,
       lobster, shrimps and prawns – if cooked without batter, loads of oil or creamy sauces these can be a
       very low-Syn or even Free menu option. Add a baked potato on the side – Free on Extra Easy and Green
       or as a Healthy Extra on Original.
      With lots of Italian influences on American menus there are always plenty of pasta choices for an
       Extra Easy or Green day. Pasta served with tomato and vegetable sauces are a great option. There are
       also heaps of generous salads on offer. House salads and chef salads tend to have basic ingredients of
       lettuce, tomatoes, cucumber, onions and pepper, which are all fabulously Free. Grilled chicken and
       bacon are optional additions – Free on Extra Easy or taken as Healthy Extras on Green. Watch out for
       sneaky Syns from croutons and oily, cheesy or creamy dressings.

Watch out for…

Creamy high-Syn dressings and dips like sour cream (1 level tbsp is 2½ Syns), blue cheese (1 level tbsp is 3½
Syns), Thousand island (1 level tbsp is 2½ Syns), Caesar (1 level tbsp is 3½ Syns) and standard vinaigrette (3
Syns per tbsp). Opt for barbecue sauce (1 level tbsp is ½ Syn) or fat-free vinaigrette (Free).

Chicken wings are less angelic than you might think at around 7 Syns for 3 wings. Finger-lickin’ ribs are also a
stickin’ point – an average serving of barbecue spare ribs is 8½ Syns on Extra Easy and Original. When you
order a baked potato, be wary of the description ‘loaded’ which usually means it comes with sour cream,
cheese, butter or all three!
                                             McDONALDS

                                              SYN VALUES

                       ALL SYNS ARE CORRECT AS OF NOVEMEMBER 2011

            SYNS VALUES ARE FOR ALL CHOICES UNLESS STATED OTHERWISE



                                              SANDWICHES

BIG MAC - 24 ½ SYNS ON ALL CHOICES

QUARTER POUNDER WITH CHEESE - 24 ½ SYNS ON ALL CHOICES

FILLET O FISH - 17 ½ SYNS ON ALL CHOICES

McCHICKEN SANDWICHES - 19 ½ SYNS ON ALL CHOICES

CHICKEN McNUGGETS

X4= 6 ON EASY & ORIGINAL/ 8 ½ ON GREEN

X6= 9 ON EASY & ORIGINAL / 15 ON GREEN

X9= 13 ON EASY & ORIGINAL/ 19 ½ ON GREEN

CHICKEN LEGEND WITH COOL MAYO- 27 ½ SYNS

CHICKEN LEGEND WITH SPICY TOMATO SALSA=- 26 SYNS

CHICKEN SELECTS

X3= 12 ½ ON EASY & ORIGINAL / 18 ½ ON GREEN

X5= 20 ½ ON EAY & ORIGINAL / 30 ½ ON GREEN

HAMBURGER- 12 ½ SYNS

CHEESEBURGER – 15 SYNS

DOUBEL CHEESEBURGER- 22 SYNS

MAYO CHICKEN – 16 SYNS

FISH FINGERS X3= 6 ½ ON EASY & ORIGINAL/ 10 ON GREEN

                                                SALADS

GRILLED CHICKEN & BACON SALAD- 1 ½ ON EASY & ORIGINAL/ 6 ON GREEN

CRISPY CHICKEN SALAD – 8 ON EASY & ORIGINAL/14 ON GREEN

GARDEN SIDE SALAD FREE ON ALL CHOICES
                                            DELI CHOICES

GRILLED CHICKEN SALAD WRAP- 18 ½ SYNS

SWEET CHILLI CRISPY CHICKEN WRAP- 23 ½ SYNS

SPICY VEGETABLE WRAP- 22 ½ SYNS

CRISPY CHICKEN & BACON WRAP- 25 SYNS

GRILLED CHICKEN SALAD SANDWICH – 30 SYNS

SPICY VEGETABLE SANDWICH – 27 ½ SYNS

CRISPY CHICKEN & BACON SANDWICH- 32 SYNS

                                                FRIES




SMALL= 8 ½ ON EASY & GREEN/ 12ON ORIGINAL

MEDIUM = 11 ½ ON EASY & GREEN / 16 ½ ON ORIGINAL

LARGE= 16 ½ ON EASY & GREEN/ 23 ON ORIGINAL

                                              MILKSHAKES

BANANA

SMALL- 11 ½ /MEDIUM- 21/LARGE- 27 ½

CHOCOLATE

SMALL- 11/MEDIUM- 21/LARGE- 26 ½

STRAWBERRY-SMALL- 11/MEDIUM – 21/LARGE- 27

VANILLA

SMALL- 11 /MEDIUM- 21/LARGE – 27

                                                DRINKS

ORANGE JUICE – 6 SYNS

FRUIT SHOOT NO ADDED SUGAR - ½ SYN

REGULAR LATTE- 7 SYNS

REGUKAR CAPPUCINO- 4 ½ SYNS
                                             DESSERTS




CHOCOLATE BROWNIES- 19 ½ SYNS

BLUEBERRY MUFFIN – 15 SYNS

DOUBLE CHOCOLATE MUFFIN- 26 SYNS

SUGAR DONUT- 10 SYNS

HOT APPLE PIE- 12 SYNS

STRAWBERRY SUNDAE – 15 SYNS

TOFFEE SUNDAE- 17 ½ SYNS

ICE CREAM CONE- 7 ½ WITH FLAKE- 10 SYNS

                                             McFLURRY

DAIRY MILK- 17 SYNS

CRUNCHIE- 16 ½ SYNS

CHOCOLATE- 20 SYNS

SMARTIES- 16 ½ SYNS

RASPBERRY – 18 ½ SYNS

                                              DRINKS

ORANGE JUICE – 6 SYNS

FRUIT SHOOT NO ADDED SUGAR - ½ SYN

REGULAR LATTE- 7 SYNS

REGUKAR CAPPUCINO- 4 ½ SYNS

                                          MILKSHAKES

BANANA

SMALL- 11 ½ /MEDIUM- 21/LARGE- 27 ½

CHOCOLATE

SMALL- 11/MEDIUM- 21/LARGE- 26 ½

STRAWBERRY-SMALL- 11/MEDIUM – 21/LARGE- 27
VANILLA

SMALL- 11 /MEDIUM- 21/LARGE – 27

                                              BREAKFAST

BREAKFAST WRAP WITH BROWN SAUCE- 29 ½ SYNS

BACON ROLL WITH KETCUP/BROWN SAUCE- 17 SYNS

BACON & EGG MUFFIN- 17 ½ SYNS

SAUSAGE & EGG MUFFIN- 21 SYNS

DOUBLE SAUSAGE & EGG MUFFIN- 28 SYNS

DOUBLE BACON & EGG MUFFIN- 21 ½ SYNS

BACON, EGG & CHEESE BAGEL- 23 SYNS

SAUSAGE , EGG & CHEESE BAGEL- 27 SYNS

BIG BREAKFAST- 31 SYNS

PANCAKES & SYRUP- 21 SYNS

PANCAKES WITH SAUSAGE & SYRUP- 31 SYNS

OATSO SIMPLE WITHOUT MILK- 10 SYNS- MILK IS EXTRA

HASH BROWN EACH- 4 ON EASY & GREEN/ 6 ½ ON ORIGINAL

                                CONDIMENTS & SAUCES PER PORTION( small)

KETCHUP- 1 ½ SYNS

BBQ – 2 ½ SYNS

SWEET CURRY- 6 ½ SYNS

SWEET & SOUR – 2 ½ SYNS

SMOKY BBQ- 4 ½ SYNS

SOUR CREAM & CHIVE- 8 ½ SYNS

BALSAMIC DRESSING- 1 SYN

BUTTER 9 g- 3 ½ SYNS

FLORA- 3 SYNS

PHILIDELPHIA LIGHT – 2 ½ SYNS

JAM- 2 ½ SYNS

PANCAKE SYRUP- 9 ½ SYNS
                                           KENTUCY FRIED CHICKEN

                                                SYN VALUE

                                     CORRECT AS OF NOVEMEBER 2011




SYNS WILL BE FOR EASY & ORIGINAL UNLESS STATED




CHICKEN CRISPY STRIPS EACH- 3 SYNS

CHICKEN WITHOUT DRESSING PER SERVING- 6 SYNS

CHICKEN DRUMSTICK EACH- 5 ½ SYNS

HOT WINGS EACH- 4 ½ SYNS

CHICKEN RIBS – EACH 6 ½ SYNS

CHICKEN THIGHS EACH- 8 ½ SYNS

POPCORN CHICKEN REGULAR- 12 ½ SYNS

POPCORN CHICKEN LARGE- 20 ½ SYNS

BBQ ROLLER- 12 SYNs




BURGERS

BLAZIN HOT MINI FILLET BURGER- 12 ½ SYNS

BRAZER BURGER- 21 ½ SYNS

FILLET BURGER- 20 ½ SYNS

TOWER BURGER- 29 SYNS

MINI FILET BURGER- KIDS- 12 SYNS

ZINGER BURGER- 25 SYNS

ZINGER TOWER BURGER- 33 ½ SYNS

KENTUCKY JACK BURGER-28 ½ SYNS

BIG DADDY BURGER- 33 ½ SYNS




SALADS

ORIGINAL RECIPE SALAD- 12 ½ SYNS
BRAZER SALAD – SYN FREE

ZINGER SALAD – 9 SYNS




SNACK BOXES- THIS IS FRIES WITH THE CHICKNE – PRETTY HIGH SYNS!!

ORIGINAL RECIPE CHICIKEN – 30 ½ SYNS

MINI BREASTS FILLET- 24 ½ SYNS

HOT WINGS- 29 ½ SYNS

POPCORN CHICKEN- 32 SYNS




SIDES

FRIES

REGULAR- 11 ½ EASY & GREEN/15 ½ ORIGINAL

LARGE- 14 EASY & GREEN/20 ½ ORIGINAL




BEANS- SYN FREE ON EASY & GREEN

COLESLAW

REGULAR- 5 ½ SYNS

LARGE- 11 ½ SYNS

GRAVEY

REGULAR- 4 SYNS

LARGE – 10 SYNS

CORN ON TH COBB WITH BUTTER- 1 ½ SYNS EASY & GREEN

DRINKS

KRUSHENS

MALTEASER- 15 ½ SYNS

OREO- 18 ½ SYNS

STRAWBERRY SHORTCAKE- 15 ½ SYNS

AVALANCE DESSERT- 8 ½ SYNS
                                         BURGER KING

                                         SYN VALUES

                                 CORRECT AS OF NOVEMEBER 2011

SYNS ARE FOR ALL CHOICES UNLESS STATED

BURGERS

ANGUS -27 ½ SYNS

WHOPPER – 31 ½ SYNS

WHOPPER WITH CHEESE- 36 SYNS

DOUBLE WHOPPER- 44 SYNS

DOUBLE WHOPPER WITH CHEESE- 48 SYNS

WHOPPER JUNIOR- 17 SYNS

JUNIOR WHOPPER WITH CHEESE- 19 ½ SYNS

HAMBURGER- 14 SYNS

CHEESEBURGER- 16 SYNS

DOUBLE CHEESEBURGER- 23 SYNS

BACON DOUBLE CHEESEBURGER- 23 ½ SYNS

XL BACON DOUBLE CHEESEBURGER- 48 SYNS

SMOKED BACON & CHEDDAR DOUBLE ANGUS- 45 ½ SYNS

DOUBLE ANGUS- 42 ½ SYNS

VEGGIE , FISH & CHICKEN

VEGGIE BEAN BURGER – 29 ½ SYNS

VEGGIE BURGER KIDS- 14 ½ SYNS

VEGGIE WRAP- 23 SYNS

OCEAN CATCH- 24 ½ SYNS

CHICKEN ROYALE- 30 ½ SYNS

CHICKEN ROYALE WITH CHEESE- 34 ½ SYNS

SWEET CHILLI CHICKEN ROYALE- 27 ½ SYNS

CHICKEN TENDERCRISP- 31 SYNS
CHICKEN CAESAR TENDERCRISP- 31 ½ SYNS

SWEET CHILLI CHICKEN WRAP- 15 SYNS

CAESAR CHICKEN WRAP – 17 SYNS

CHICKEN NUGGETS X 6 - 13 ON EASY & ORIGINAL

CHICKEN NUGGETS X 9- 19 ½ SYNS

BREADED CHICKEN STRIPS- 9 ½ EASY & ORIGINAL

CHARGILLED CHICKEN STRIPS ( KIDS) -SYN FREE EASY & ORIGINAL

CHARGRILLED MINI BURGER- 11 ½ SYNS

CHICKEN BITES- 5 ½ EASY & ORIGINAL

CHICKEN WINGS PER SERVING- 6 ½ EASY & ORIGINAL

PIRI PIRI CHICKEN BAGUETTE – 17 SYNS

SWEET CHILLI CHICKEN BAGUETTE- 25 ½ SYNS

SALADS

LA GARDEN SALAD- NO DRESSING- FREE ON ALL CHOICES

FLAME GRILLED CHICKEN SALAD – 5 SYNS EASY & ORIGINAL

SIDES

KETCHUP SACHET- ½ SYN

MAYONNAISE SACHET- 4 SYNS

SWEET CHILLI SAUCE DIP POT- 5 SYNS

BBQ SAUCE DIP POT- 2 ½ SYNS

FRENCH DRESSING SACHET- ½ SYN

HONEY & MUSTARD DRESSING SACHET- 1 ½ SYNS

SIDES

FRIES

SMALL- 7 ½ SYNSEASY & GREEN/ 10 ½SYNS ORIGINAL

REGULAR-11 ½ SYNS EASY & GREEN / 16 ½ SYNS ORIGINAL

LARGE-14 SYNS EASY & GREEN/ 20 SYNS ORIGINL

SUPER-- 17 SYNS EASY & GREEN& 24 ½ SYNS ORIGINAL
ONION RINGS

REGULAR-23SYNS

LARGE-35 SYNS

SUPER – 46 SYNS

BREAKFAST SYNS – SYNS VALUE ALL CHOICES

BACON BUTTY – 19 SYNS

BACON BUTTY WITH EITHER KETCHUP / BROWN SAUCE – 19 ½ SYNS

BACON & EGG ROLL- 16 ½ SYNS

BACON & EGG BUTTY WITH KETCHUP/BROWN SAUCE- 24 SYNS

EGG & CHEESE BUTTY- 22 SYNS

EGG & CHEESE BUTTY WITH KETCHUP/BROWN SAUCE – 24 ½ SYNS

SAUSAGE BUTTY- 15 ½ SYNS

ADDING KETCHUP/BROWN SAUCE? ADD ½ SYN

SAUSAGE & EGG BREAKFAST ROLL- 22 SYNS

SAUSAGE , EGG & CHEESE BUTTY- 22 ½ SYNS

ADDING KETCHUP/BROWN SAUCE? ADD ½ SYN

BREAKFAST ROLL- 29 SYNS

BIG BEEFY WITH KETCHUP/BROWN SAUCE- 36 ½ SYNS

6 MINI PANCAKES WITH MAPLE SYRUP PER SERVING- 13 ½ SYNS

HASHBROWNS REGULAR- 7 ½ EASY & GREEN/10 ½ ORIGINAL

HASHBROWNS LARGE- 11 ½ EASY & GREEN / 16 ORIGINAL
                                    COFFEE SHOPS




Coffee shops have never been more in demand. Over recent years, grabbing a latte
on your way to work or relaxing in a coffee bar after shopping has become a part of
everyday life.

However, the little extras can turn a simple Free coffee into high-Syn surprise so we’ve
put our coffee-shop know-how into action to help you ensure Starbucks won’t sabotage
your slimming and Costa won’t cost you Syns!

Coffee shop shockers

     The Syns in lattes and cappuccinos can really mount up when whole milk is used
      rather than skimmed/semi skimmed. A Starbucks Grande Latte containing whole
      milk is an unexpected 12 Syns!
     Mochas, which are a blend of coffee, chocolate and steamed milk topped with
      whipped cream, contain between 8 and 19 Syns, depending on the size of the cup
      and sort of milk used.
     Adding syrup (eg caramel) or whipped cream to drinks also sends the Syns soaring –
      2½ to 5 Syns per serving for cream and around 3-5 Syns per syrup serving! Sugar-
      free syrup is a Syn-free option.
     Hot chocolate is 19 Syns on average (and up to a whopping 25+ Syns for a Grande
      with whole milk) and that’s even before you’ve started adding whipped cream and
      marshmallows! If you need a hot chocolate fix, a better choice is classic hot
      chocolate (short) made with skimmed milk. Asking for it without cream totals it up
      at 5 Syns.
     Beware of the healthy-sounding spicy chai tea – it’s often ready sweetened and can
      have as many as 18 Syns!
     Smoothies and frappuccinos made with fruit sound deceptively like a healthier
      choice – in fact a grande mango passion fruit frappuccino is actually a less-than-
      thirstquenching 9½ Syns!

Delicious drinks – the Food Optimising way

The great news is that the menu offers plenty of choice for Free or minimal Syns. Basic
coffee and tea are fabulously Free at Slimming World and a number of other drinks make
brilliant beverages for Food Optimisers:

     Freshly brewed coffee, Americano and espresso are all prepared without milk so it’s
      up to you how much you’d like to add – meaning they’re all low in Syns or Free! If you
      add milk count the milk as part of your Healthy Extra ‘a’ choice, or ½ Syn per splash
      to keep beautifully on track with Food Optimising.
     Another good choice for slimmers is cappuccino – made with skimmed milk. Serving
      sizes and ingredients vary between coffee shops but an average small cappuccino
      works out at between 1½ to 3 Syns. (Keep tabs of any Syns for a chocolate
      sprinkling or sugar).
     Latte, made with coffee and skimmed milk is also a lower-Syn choice at 5-6½ Syns
      on average for a medium cup.
     Fruit teas (made with a teabag) are a top choice for a refreshment break – they’re
      packed with flavour and fabulously Free!
     If you want something refreshingly different ‘tall’ coffee, mocha or caramel
      frappuccinos made with skimmed milk and ‘no whip’ measure up at 4-5 Syns… saving
      you around 10 Syns compared with the creamy varieties!
     Asking for skimmed (skinny) milk and by swapping sugar for sweetener can reduce
      the Syns massively – especially if you’re enjoying your medium skinny latte as your
      Healthy Extra ‘a’ choice and reducing the Syns by 6!

Size matters!

A common theme in coffee shops is the curious descriptions of cup sizes! Learn the lingo
for small/medium/large so you can order the size (and Syns) you really want

Tall = Small
Grande = Medium
Venti = Large

Regular = Small
Primo = Small
Medio = Medium
Massimo = Large
                                   STARBUCKS

                                   SYN VALUES


CAKES & BISCUITS ETC



SYNS ARE EACH

ALL BUTTER CROISSANT- 14 SYNS

ALMOND BISCOTTI- 8 ½ SYNS

ALMOND CROISSANT- 23 ½ SYNS

APPLE & CINNAMON MUFFIN- 20 ½ SYNS

APPLE & SULTANA CAKE LOW FAT- 8 ½ SYNS

APRICOT & OAT SLICE- 14 SYNS

BLUEBERRY MUFFIN- 22 ½ SYNS

BLUEBERRY CHEESECAKE PER SLICE- 24 SYNS

BERRY SCONE -22 SYNS

BUTTERMILK PANCAKES PER SERVING- 11 ½ SYNS

CARROT CAKE- 29 SYNS

CHOCOLATE CARAMEL SHORTBREAD- 18 SYNS

CHOCOLATE & HAZELNUT LOAF CAKE PER SLICE – 23 ½ SYNS

CHOCOLATE CHUNK COOKIE- 20 SYNS

CHOCOLATE CORNFLAKE SQUARE- 14 ½ SYNS

CHOCOLATE MUFFIN WITH BELGIAN CHOC SAUCE CENTRE- 22 ½ SYNS

CHOCOLATE VELVET CAKE- 26 ½ SYNS

DOUGHNUT CAKE-22 ½ SYNS

FAIRTRADE CHOCOLATE CHUNK SHORTBREAD- 25 ½ SYNS
GINGER SNAP BISCUIT- 6 ½ SYNS

GRANOLA BAR- 17 ½ SYNS

SKINNY STEM GINGER ICED MUFFIN- 20 SYNS

MINI SALTED PECAN BARS – 12 ½ SYNS

LEMON LOAF PER SLICE- 22 ½ SYNS

SKINNY LEMON & POPPYSEED ICED MUFFIN – 21 ½ SYNS

SKINNY PEACCH & RASPBERRY MUFFIN- 17 SYNS

MARSHMELLOW SWIZZLE CAKE - 7 SYNS

MINI WHITE CHOCOLATE & RASPBERRY CAKE- 13 ½ SYNS

PAIN AU CHOCOLATE- 15 SYNS

PAIN AU RAISIN- 21 ½ SYNS

RISE AND SHINE MUFFIN- 21 ½ SYNS

ROCKY ROAD CAKE – 18 ½ SYNS

SAVOURY CHEESE PASTRY TWIST- 18 ½ SYNS




BREAKFAST ITEMS

PANNINI'S

ALL DAY BREAKFAST PANNINI- 17 ½ SYNS

CHEESE & MARMITE PANNINI- 16 SYNS
CHICKEN & GREEN PESTO PANNINI-17 ½ SYNS

CHICKEN PASTRAMI PANINNI- 20 ½ SYNS

CROQUE MONSIEUR HAM & CHEESE PANNINI- 20 ½ SYNS

FALAFEL PANNINI- 19 SYNS

ITALIAN MOZZARELLA & SLOW ROASTED TOMATO PANNINI- 21 SYNS

ROASTED CHICKEN & TOMATO PANNINI- 16 SYNS

STEAK & CHEESE PANNINI- 21 SYNS

TUNA MELT & MATURE CHEDDAR CHEESE PANNINI- 23 SYNS



BACON BUTTY- 19 SYNS

SAUSAGE BUTTY – 24 SYNS

CHEESE & MUSHROOM CROISSANT- 21 1.2 SYNS

HAM & CHEESE CROISSANT- 19 SYNS

LUXURY FRUIT BREAD PER SLICE – 24 ½ SYNS



PERFECT PORRIGE

FULL FAT MILK & DRIED FRUIT- 17 SYNS

SEMI SKIMMED MILK & DRIED FRUIT- 16 SYNS

SKIMMED MILK & DRIED FRUIT- 14 ½ SYNS

SOYA MILK & DRIED FRUIT- 15 ½ SYNS



SANDWICHES

BLT- 24 ½ SYNS

FREE RANGE EGG MAYO- 18 ½ SYNS

MATURE CHEDDAR & PICKLE- 24 SYNS

ROASTED CHICKEN WITH HERB MAYO- 16 SYNS
TOASTED CLUB- 27 SYNS

GLUTEN FREE CHICKEN & PESTO MAYO- 21 ½ SYNS

TUNA LIVE WELL- 15 ½ SYNS

ROASTED CHICKEN & SALSA WRAP-18 SYNS



SALADS

CHICKEN & RED PESTO PASTA SALAD- 8 ½ EASY & GREEN 12 ½ ORIGINAL

FRUIT SALAD CHILLED – 3 ½ SYNS

TOMATO & MOZZARELLA PASTA SALAD-4 ½ EASY & GREEN /9 ORIGINAL

TUNA & POTATOE SALAD-81/2 EASY & GREEN/ 9 ORIGINAL
                                    DRINKS

      I HAVE ONLY LISTED THE DRINKS USING SEMI AND SKIMMED MILK



CLASSIC HOT CHOCOLATE WITH WHIPPED CREAM SEMI SKIMMED MILK

SHORT - 9 SYNS

TALL-13 SYNS

GRANDE-16 SYNS

VENTI- 20 SYNS

SAME AGAIN BUT USING SKIMMED MILK

SHORT- 8 SYNS

TALL- 11 SYNS

GRANDE- 14 SYNS

VENTI- 17 SYNS

SIGNATURE HOT CHOCOLATE WITH WHIPPED CREAM SEMI SKIMMED MILK

SHORT-12 SYNS

TALL-21 SYNS

GRANDE- 27 SYNS

VENTI-33 ½ SYNS

SAME AGAIN SKIMMED MILK

SHORT-13 ½ SYNS

TALL- 19 ½ SYNS

GRANDE- 25 ½ SYNS

VENTI-31 SYNS

GINGERBREAD LATTE WHIPPED CREAM NON FAT MILK

SHORTBREAD-8 SYNS

TALL- 11 SYNS

GRANDE-13 ½ SYNS
VENTI -16 ½ SYNS

ESPRESSO CON PANNA PER SERVING

SOLO- 1 ½ SYNS

DOUBLE- 2 SYNS

ESPRESSO MACCHIATO PER SERVING

SINGLE – ½ SYN

DOUBLE – 1 SYN

ICE CAFE AMERICANO

TALL- ½

GRANDE – 1

CAPPUCCINO

SKIMMED MILK

SHORT- 2 ½ SYNS

TALL- 3 SYNS

GRANDE- 4 SYNS

VENTI- 5 ½ SYN

SEMI SKIMMED MILK

SHORT- 4 SYNS

TALL- 4 ½ SYNS

GRANDE -6 SYNS

VENTI – 8 SYNS

CAFE MISTO

SKIMMED MILK

SHORT- 2 ½ SYNS

TALL-3 SYNS

GRANDE – 3 ½ SYNS

VENTI- 4 ½ SYNS
SEMI SKIMMED MILK

SHORT – 2 ½ SYNS

TALL- 4 SYNS

GRANDE -5 ½ SYNS

VENTI- 6 SYNS

CAFE LATTE

SKIMMED MILK

SHORT -3 ½ SYNS

TALL- 5 SYNS

GRANDE – 6 ½ SYNS

VENTI-8 ½ SYNS

SEMI SKIMMED MILK

SHORT – 5 SYNS

TALL -7 ½ SYNS

GRANDE -9 ½ SYNS

VENTI- 12 SYNS

CAFE MOCHA WITH WHIPPED CREAM

SKIMMED MILK

SHORT – 8 SYNS

TALL -11 ½ SYNS

GRANDE – 14 ½ SYNS

VENTI- 17 ½ SYNS

SEMI SKIMMED MILK

SHORT – 9 SYNS

TALL- 13 ½ SYNS

GRANDE – 16 ½ SYNS

VENTI- 20 ½ SYNS
WHITE CHOCOLATE MOCHA WITH WHIPPED CREAM

SKIMMED MILK

SHORT – 11 ½ SYNS

TALL – 16 ½ SYNS

GRANDE – 21 ½ SYNS

VENTI-26 SYNS

SEMI SKIMMED MILK

SHORT – 12 ½ SYNS

TALL – 18 ½ SYNS

GRANDE – 23 ½ SYNS

VENTI-29 SYNS

HAZELNUT MOCHA WITH WHIPPED CREAM

SKIMMED MILK

SHORT -10 SYNS

TALL- 14 SYNS

GRANDE – 18 SYNS

VENTI- 21 ½ SYNS

SEMI SKIMMED MILK

SHORT – 11 SYNS

TALL- 15 ½ SYNS

GRANDE -20 SYNS

VENTI – 24 ½ SYNS

PEPPERMINT MOCHA WITH WHIPPED CREAM

SKIMMED MILK

SHORT – 10 ½ SYNS

TALL- 15 SYNS

GRANDE -18 ½ SYNS
VENTI- 22 ½ SYNS

SEMI SKIMMED MILK

SHORT – 11 ½ SYNS

TALL-16 ½ SYNS

GRANDE – 21 SYNS

VENTI- 26 SYNS

CHAI TEA LATTE

SKIMMED MILK

SHORT – 5 SYNS

TALL-7 ½ SYNS

GRANDE – 10 SYNS

VENTI- 13 SYNS

SEMI SKIMMED MILK

SHORT – 6 SYNS

TALL- 9 SYNS

GRANDE – 12 SYNS

VENTI- 15 SYNS

ICED CAFE LATTE

SKIMMED MILK

TALL – 3 ½ SYNS

GRANDE – 4 ½ SYNS

VENTI- 5 SYNS

SEMI SKIMMED MILK

TALL – 5 SYNS

GRANDE -6 ½ SYNS

VENTI-7 SYNS

ICED COFFEE MOCHA WITH WHIPPED CREAM
SKIMMED MILK

TALL- 10 ½ SYNS

GRANDE – 14 ½ SYNS

VENTI -15 SYNS

SEMI SKIMMED MILK

TALL – 11 ½ SYNS

GRANDE – 16 SYNS

VENTI- 17 SYNS

ICED CARAMEL MACCHITO

SKIMMED MILK

TALL- 7 SYNS

GRANDE – 9 ½ SYNS

VENTI- 11 SYNS

SEMI SKIMMED MILK

TALL – 8 ½ SYNS

GRANDE – 11 ½ SYNS

VENTI- 13 SYNS

ICED CHAI TEA LATTE

SKIMMED MILK

TALL – 7 ½ SYNS

GRANDE – 10 ½ SYNS

VENTI- 12 SYNS

SEMI SKIMMED MILK

TALL- 9 SYNS

GRANDE – 12 SYNS

VENTI- 14 SYNS

ICED VANILLA LATTE
SKIMMED MILK

TALL -6 SYNS

GRANDE – 8 SYNS

VENTI- 9 SYNS

SEMI SKIMMED MILK

TALL- 7 SYNS

GRANDE -9 ½ SYNS

VENTI- 11 SYNS

ICED HAZELNUT MOCHA

SKIMMED MILK

TALL- 16 SYNS

GRANDE – 21 ½ SYNS

VENTI- 28 SYNS

SEMI SKIMMED MILK

TALL- 17 SYNS

GRANDE – 22 ½ SYNS

VENTI- 30 SYNS

FRAPPUCCINO COFFEE

TALL-9 SYNS

GRANDE – 12 SYNS

VENTI- 14 SYNS

MOCHA FRAPPUCCINOS WITH WHIPPED CREAM

SKIMMED MILK

TALL- 12 ½ SYNS

GRANDE – 17 ½ SYNS

VENTI- 20 ½ SYNS

SEMI SKIMMED MILK
TALL- 13 ½ SYNS

GRANDE – 18 SYNS

VENTI- 21 ½ SYNS

CARAMEL FRAPPUCCINO WITH WHIPPED CREAM

TALL – 15 SYNS

GRANDE – 19 SYNS

VENTI- 21 ½ SYNS

LIGHT CARAMEL NO WHIP

TALL- 5 SYNS

GRANDE – 6 ½ SYNS

VENTI- 8 ½ SYNS

STRAWBERRIES & CREAM FRAPPUCCINO WITH WHIPPED CREAM

SKIMMED MILK

TALL- 15 SYNS

GRANDE – 19 SYNS

VENTI- 21 SYNS

SEMI SKIMMED MILK

TALL16 SYNS

GRANDE – 20 SYNS

VENTI- 22 ½ SYNS

CARAMEL CREAM FRAPPUCCINOS WITH WHIPPED CREAM

SKIMMED MILK

TALL- 12 SYNS

GRANDE – 16 SYNS

VENTI- 18 ½ SYNS

SEMI SKIMMED MILK

TALL- 13 SYNS
GRANDE – 17 SYNS

VENTI- 19 ½ SYNS

CHOCOLATE CREAM FRAPPUCCINO WITH WHIPPED CREAM

SKIMMED MILK

TALL- 11 ½ SYNS

GRANDE – 15 ½ SYNS

VENTI- 18 SYNS

SEMI SKIMMED MILK

TALL 12 SYNS

GRANDE – 17 SYNS

VENTI- 19 ½ SYNS

VANILLA CREAM FRAPPUCCINO WITH WHIPPED CREAM

SKIMMED MILK

TALL- 11 SYNS

GRANDE – 15 ½ SYNS

VENTI- 17 ½ SYNS

SEMI SKIMMED MILK

TALL- 11 ½ SYNS

GRANDE – 16 ½ SYNS

VENTI- 17 ½ SYNS
                                               EATING OUT

                                                CARIBBEAN




You probably won’t find a more exciting assortment of flavours on your plate than in Caribbean cookery.
Exotic vegetables and tropical fruit make the dishes of the Caribbean brilliant choices for Food
Optimisers.

Enjoy the laid-back atmosphere of the Caribbean dining experience – browse the colourful menu and you’ll
have ‘no problem’ finding a slimming-friendly dish!

Restaurant revelations

With a chilled out, informal atmosphere, Caribbean dining is like popping round to a friend’s house! With
generous portions too, it’s an altogether fab place for Food Optimisers!

      Start your meal on Green with callaloo soup, a deliciously spicy soup packed with callaloo (spinach
       leaves), plantains, yam, okra and chillies. Some restaurants make callaloo soup with coconut milk which
       pushes the Syns up slightly but overall it’s one of the healthier choices, packed with Free vegetables.
       Grilled spicy shrimp is a good Original option and there are often meaty soups on the menu, like beef or
       mutton, which are lower Syn choices as they’re water-based rather than creamy. On Extra Easy choose
       either!
      For main course there are heaps of healthy options for an Extra Easy or Original day, especially if you
       like it hot! The national dish of Jamaica is ackee and saltfish which is salted cod with the tropical fruit
       ackee, peppers, onions and thyme - all Free Foods. As in all restaurant meals, oil added during cooking
       can send Syns soaring. Asking for your ackee and saltfish to be grilled rather than fried keeps the
       Syns low. Another fabulous fish choice is red snapper, a tropical fried fish often served with spices,
       pepper and onions. A classic Caribbean dish is jerk chicken - a terrific menu choice as the chicken is
       marinated with hot spices and then char-grilled, which keeps the Syns low.
      On Extra Easy or Green, try traditional rice and peas – various beans such as black-eyed beans and
       kidney beans are mixed with rice and coconut cream. The only Syns are from the coconut cream, which
       is quite low at 2½ Syns per level tbsp. Another low in Syns option is Caribbean vegetable stew - a tasty
       way to try some less run-of-the-mill vegetables such as yam, okra, plantain, sweet potato and cho-cho.
      For dessert tuck into mouth-watering tropical fruits on offer such as guava, mango, passion fruit,
       papaya and pineapple.

WATCH OUT FOR...

Fried side orders such as dumplings and deep-fried plantain. Also, meat or vegetable patties are a less
healthy choice as they’re encased in pastry and deep-fried in Caribbean cookery.
                                                EATING OUT

                                                  NANDO'S

Nando’s is most famous for its flame-grilled peri-peri chicken – flavoured to your liking – with a selection of
your favourite tasty side-dishes. Can it spice up your slimming campaign?

We’ve taken a look at Nando’s’ mouth-watering menu to give you the heads up on the healthier options for
Food Optimisers, along with hints and tips to steer clear of sneaky hidden Syns!

Starter shocks!

Unfortunately there are limited healthy options on the ‘appeteasers’ menu. Pre-dinner nibbles such as
houmous, olives in an oily dressing, peri-peri nuts and red pepper dip are generally very high in Syns and are
very easy to keeping digging into while you’re waiting for your main course.

Portuguese flame-grilled chicken

The menu at Nando’s is bursting with flame-grilled chicken and spicy foods that’ll tantalise your tastebuds.
Although lean chicken is a fabulously Free Food, the marinade on Nando’s chicken, and because it’s served in
its skin, means that by enjoying your peri-peri chicken as it comes, you’ll also be eating an unexpected number
of Syns.

By removing all the skin, you’ll make your chicken lower in Syns while still enjoying the fiery flavours. Estimate
a few Syns for the marinade and oil that may have been used on the grill pan, and take your pick from:

      Flame-grilled butterfly chicken breast
      A whole flame-grilled chicken!
      Quarter chicken leg and thigh
      Quarter chicken breast and leg

Watch out for:

      Wraps, burgers and pittas are served with yogurt mayonnaise or chilli jam (3-5 Syns per level tbsp),
       and the bread and sides add even more!
      3 chicken wings don’t give you much meat for your 7 Syns!
      The veggie and beanie burgers might seem like healthy veggie options but they both contain hidden
       extras like soya, cheese and seeds – before you’ve even added your bread you’re looking at 10-12 Syns
       for the patties alone.
      While lean steak with all fat removed is a Free Food, the Prego steak is served in a roll. If you can
       bear to part with the bread enjoy this juicy steak for a handful of Syns to keep track of the peri-peri
       marinade and oil.

Sizzling side-dishes

The side dishes at Nando’s are almost as famous as its chicken and there are some lower-Syns options to
choose from:

      Corn on the cob – estimate a couple of Syns for any oil it’s been brushed with
      Mixed leaf salad – by asking for any dressings on the side, you can ensure your salad’s FreeSpicy rice –
      2½ Syns per regular serving
Watch out for:

      Macho peas – what might look like Free Food is mixed with oil, so if you’re choosing this side dish stay
       on track by counting a reasonable 3 Syns for the regular portion and less palatable 6½ Syns for the
       large
      Ratatouille – even though it’s filled with Free roasted vegetables the tomato sauce is quite oily!
      Chips – they’re the only thing on the menu that are deep-fried and are 13 Syns per regular serving. Add
       1-2 more Syns if you enjoy them sprinkled with per-peri salt.
      Coleslaw – this creamy condiment is on average 12 Syns per regular portion.
      Garlic bread – averaging 7 Syns per slice (and with two slices per serving) it’s an easy way to add Syns.
      Creamy mash and sweet potato mash – both these sides dishes contain Free Foods as their main
       ingredient but because they’re mixed with cream and butter (which lets it all slide down without you
       noticing!), the Syn value is sent soaring - as much as 6-8 Syns per large spoonful!

Salad options

The salads at Nando’s are served without chicken, however by bulking out your salad with a skinless chicken
breast (counting a few Syns for the marinade) you’ll be creating one of the healthier options on the menu!

      The mixed leaf salad is Free and bursting with Superfree foods like mixed salad leaves, mixed peppers
       and tomatoes. Ask for any dressing on the side to stay in control of how much you enjoy.

Watch out for:

      The couscous salad contains lots of Free Foods like chickpeas, peppers, mixed leaves and savoury
       couscous – as well as the olives, there’s a lot of hidden oil in here.
      Caesar salad – the croutons, grated cheese and Caesar dressing all add up!
      Mediterranean salad – while this salad is bursting with Free Foods, it’s topped with feta cheese and
       splashed with a lemon and oil based dressing. Request your salad without dressing and count the feta as
       your Healthy Extra to reduce the Syns.

Let’s get saucy

At Nando’s there are lots of saucy additions available to go with your meal. While perinaise is 5 Syns per level
tbsp and chilli jam is 3 Syns per level tbsp, the peri-peri sauces are only ½ Syn per level tbsp so they’re a
better option for adding flavour to your plate.

With a day of enjoying stacks of Free Food under your belt, and saving your Healthy Extras and Syns for the
evening, it is possible to enjoy your meal at Nando’s and stay on track… but your choices are limited (and we
haven’t included any drinks or desserts yet!).
                                                         EATING OUT

                                                            MEXICAN



                         Mexican food is well known it’s spicy kick that’ll get you reaching for the
                         water jug quicker than Speedy Gonzales!

                          Most of the dishes served in restaurants today are quite different to those
                          found in Mexico itself. The familiar ‘Mexican’ recipes we see are more often
a blend of Southern American food (Texan) and Mexican, hence the name ‘Tex-Mex.’ Nachos, tacos,
chilli con carne and fajitas are all Tex-Mex inventions.

restaurant meals: a Mexican wave for...

      ‘Mixed grill’ style meals eg charcoal-grilled beef steak, pork ribs and chicken breast. Terms
       like ‘grilled’ and ‘char-grilled’ are good options to look out for as it usually means the meat has
       not been fried or encased in batter. If this isn’t on the menu, fajitas (griddled spiced chicken
       or steak with peppers and onions, are usually available. The spicy meat and vegetables are
       usually sizzling and ready to be wrapped in tortilla wraps (average each, 6 Syns). If you’re
       being extra careful with your Syns you could always give the wraps a miss and enjoy your
       filling with salsa (average portion 3 Syns) or rice (Free on Green if meat is taken as a Healthy
       Extra).
      Vegetable enchiladas - made by wrapping soft tortillas around a filling of chilli, with either
       meat or vegetables, and then garnished with a tomato-based sauce and cheese. Oil is still used
       in the process of making these (to soften the tortilla) and an average vegetable enchilada
       (245g serving) is 14 Syns on all choices. However, accompanied by a huge crispy salad to fill
       you up, or heaps of boiled rice, this dish makes a good restaurant choice. Watch out for meat-
       filled enchiladas that are slightly higher in Syns (average 275g serving chicken enchiladas 22
       Syns).
      Chilli con carne - you can’t beat chilli made in a Mexican restaurant with its full-of-flavour,
       melt-in-the-mouth qualities! An average portion (400g serving) is 8½ Syns on Extra Easy and
       Green and 10 Syns on Original.
      Vegetable Chilli is a great choice with only 3½ Syns per serving on Extra Easy and Green and
       12½ Syns on Original. Add piles of boiled rice for Free!

watch out for...

      Deep-fried dishes and accompaniments such as sour cream and cheese that send the Syns
       soaring. Chicken Chimichangas are a staggering 37½ Syns for an average portion!
      The main ingredients in guacamole (avocado, onion, garlic, lime and tomato) make it seem like a
       healthy choice; however an average avocado alone is 13½ Syns!
                                         SYNS



BEEF BURRUTOS 400g- 37 SYNS ALL CHOICES

CHICKEN CHIMICHANGAS 370g – 37 ½ SYNS ALL CHOICES

CHICKEN QUESIDILLAS 210g – 33 SYNS ALL CHOICES

CHILLI CON CARNE 400g – 8 ½ EAY & GREEN/ 10 ORIGINAL

ENCHILDAS

BEEF 250g- 17 SYNS ALL CHOICES

CHEESE N BEAN 275g – 20 ½ SYNS ALL CHOICES

CHICKEN 275g – 22 SYNS ALL CHOICES

VEGETABLE 245g- 14 SYNS ALL CHOICES

FAJITAS

BEEF/STEAK 275g- 26 SYNS ALL CHOICES

CHICKEN 315g- 25 SYNS ALL CHOICES

VEGETBLE 475g – 36 SYNS ALL CHOICES

GUACOMOLE PER SERVING – 10 SYNS ALL CHOICES

LOADED SKINS WITH SOURED CREAM DIP 150g- 10 ½ EASY & GREEN / 15 ½ ORIGINAL

NACHOS AND SAUCE PER SERVING- 25 ½ SYNS ALL CHOICES

SALSA SIDE DISH PER SERVING- 3 SYNS ALL COICES

SOUR CREAM SIDE DISH PER SERVING- 10 SYNS ALL CHOICES

TORTILLA CHIPS & GAUCAMOLE PER SERVING- 25 SYNS ALL CHOICES

TORTILLA CHIPS & SALSA PER SERVING- 18 SYNS ALL CHOICES

VEGETABLE CHILLI 380g – 3 ½ EASY & GREEN / 12 ½ ORIGINAL

RICE SYN FREE EAY & GREEN/ 20 ORIGINAL
                                         EATING OUT

                                             FRANCE

The French love their food with an unrivalled passion (with the exception of us Food Optimisers, of
course!) But is it possible to be a gastronomique for a couple of weeks without regretting it the next
time we venture onto the scales? Of course it is!

With a little Food Optimising know-how, French food doesn’t need to be a disaster area for
slimmers. You will be able to find plenty of tasty choices based on fish, meat, fruit and vegetables
that will help to keep you on track during the day so you can enjoy a glass or two of the local red
wine later!

Starter sense - say: 'oui, oui!'

Depending on where you’re staying in France, you’ll find a huge variety of fresh and usually local
produce being served in restaurants. Look out for vegetables in season such as asperges (asparagus)
or artichauts (artichokes), a salade de tomates (tomato salad), crudités (raw vegetable sticks) or
clear soups such as consommé – all great choices.

If you’re staying near the coast, you’ll be overwhelmed by the incredible seafood on offer including
huîtres (oysters), coquilles (scallops) and langoustines (Dublin bay prawns). Cooked lean meats such as
Bayonne ham are also very popular and, like the seafood, can be enjoyed for Free on Extra Easy and
Original, and as a Healthy Extra on Green.

Watch out for...

Traditional French pâté - made with rich ingredients such as fois gras (fattened liver) and port - plus
the bread to spead it on, it's a sure-fire way of adding lots of Syns!

Main course - great choices for Green and Extra Easy

Meat-free Cassoulet (bean stew) is a tasty option. Fettuccini is popular on French menus and usually
comes with a tomato-based sauce which is a healthier choice. To accompany main courses, in-season
vegetables such as asparagus, courgettes, shallots, tomatoes and peppers roasted with herbs and
garlic are fantastic for filling up. Mixed leaf salads with bacon and crumbled Roquefort (Healthy
Extra ‘b’ choice on Green) are good choices - ask for dressing on the side to save Syns.

Many French menus, especially in the south, have Italian influences so you should find pasta (pâtes)
with vegetable or tomato sauces. Thanks to the North African influence, couscous with roasted veg
is popular too. Omelettes are nearly always on the menu, and because they’re always made from
scratch it’s easy to ask for no oil, a little cheese or your choice of vegetables to be included. It’s
also worth watching our for ‘salades composés’ (main course salads) like Niçoise (with tuna taken as a
Healthy Extra on Green). Mediterranean dishes like ratatouille, or tomates provençales (stuffed
tomatoes) make filling main courses too, served with rice or pasta. Pommes vapeur (steamed
potatoes) with an omelette aux fines herbes (herb omelette) and salad makes a substantial café
lunch.
Main course - filling Original and Extra Easy options

Make a bee-line for lean meat dishes such as bifteck (grilled steak), poulet roti (roast chicken), coté
d’agneau (lamb cutlets) and roti de porc (roast pork). The cuts of steak in French restaurants are
tender and tasty without the creamy sauce, or there’s sometimes steak coated in crushed
peppercorns available. If you’re brave enough, steak tartare (raw steak often marinated in balsamic
vinegar) is another lower-Syn option.



If you like game, go for choices such as caille (quail), lapin (rabbit) or lapareau (hare).

Tuck into platters of traditionally dry-cured meats for Free, but watch out for re-formed meats
such as salami that aren’t as lean.

Coq au vin (chicken cooked in wine) is one of the healthier options available. Although it will still
contain some Syns, the broth is made using stock and wine rather than butter and cream.




Succulent seafood usually available on menus includes scallops, mussels, salmon, halibut or sea bass.
These are great choices if they’re described as ‘roasted’, ‘steamed’ or ‘grilled.’

Watch out for...

‘Wine’ or ‘mushroom’ sauces which can be pseudonyms for ‘creamy’ and packed with Syns. And if you
see ‘sautéed with’ on the menu, it usually means it’s cooked in butter. Traditional French dishes such
as dauphinoise potatoes can be 20+ Syns on Green and thanks to the creamy, buttery sauce steak au
poivre can also be sky-high in Syns. If you simply can't resist it, ask for the sauce on the side, so
you're in control of how much sauce you enjoy... and not the chef!

Pudding perfection!

If you can't say no the dessert menu, salade de fruits (fruit salad) or other fresh fruit in season
(like peaches, apricots and plums which are at their best in France in summer) are excellent ways to
end a meal. Sorbet's an even more popular dessert in France than in the UK and will adorn many a
menu. It’s not quite Free but at around 5 Syns for an average portion it’s a good way to end a meal.

Watch out for...

If you’re tempted by chocolate mousse, crème brulée, cheese platter or tarte aux citrons (lemon
tart) (after all, you're only human!) go for choice power and decide: are you going to be angelic and
go for the fruit salad instead; could you bear to share a portion and enjoy your pud for half the
Syns... or will you decide to have a flexible Syns day (you are on holiday!) - decide on an upper limit
for your day, keep counting, and get back to Food Optimising 100% the very next day. The choice is
yours!
                                                     EATING OUT

                                                           GREECE

Whether you choose the English restaurants for a home-from-home holiday or go all out with traditional Greek fare, you
should find plenty of fresh fish, meat, fruit and vegetables to help you stay on track throughout your Greek getaway!

Greece is famous for olives and olive oil; it’s a huge part of Greek culture. Olive oil is one of the staples of the Greek
diet and it’s used copiously in many dishes. We’ve picked out some of the less oily dishes to help you eat, enjoy and slim
during your Greek Island adventure.

Starter sense

Is it right to visit Greece and not enjoy a Greek salad? If you want to taste the real thing, ask for Saláta horátiki
(Greek salad, with cucumber, olives and feta cheese). It makes a filling first course and is an ideal starter for an Extra
Easy, Green or Original day. Count your feta and olives as Healthy Extras or Syns. Asking for no oil (horis iádhi) will
reduce the Syns considerably. If there’s seafood on the menu it will be Free or almost Free on an Extra Easy or Original
day – once again, look out for excess oil. If it’s not too hot for soup, avogolémono, a clear soup made with chicken, rice
and lemon, is usually a good choice – keep track of the Syns in the chicken or rice, depending on the type of day you’re
having.

The most popular Greek starter is meze, a selection of snacks to share. Stay on track withtzatziki (yogurt and cucumber
dip), marinated calamari, dolmades (vine leaves stuffed with rice), and keftédes (meatballs), which are lower Syn choices.
Meze such as taramasalata (cod’s roe dip), deep fried haloumi cheese and pitta bread are at the opposite end of the
spectrum, so might want to avoided or enjoyed occasionally. Bread is also very popular in Greece and you could well find a
nice tempting basket full of rustic bread with a bowl of olive oil to dip it in – as delicious as it looks, it’s worth
remembering that the olive oil is 6 Syns per tablespoon and the bread 3 Syns per 1oz/28g – that way you can decide
whether to enjoy as part of your daily allowance, have a flexible day or give it a miss!

Great for Green

Many Food Optimisers choose to follow Extra Easy and Original days in Greece as low-Syn Green choices are not so easy
to find. Look out for large salads, steamed potatoes or skordaliá (garlic mashed potato) with kotópoulo sti soúvla (grilled
chicken) or fish as a Healthy Extra, or look for peppers or tomatoes stuffed with rice and spices – although these may
be cooked in oil. In the more popular Greek resorts there is likely to be more choice. In any restaurant, whether you’re
on holiday or not, if the starters take your fancy more than the main course, order two or three and give the main course
a miss!

Extra Easy and Original options

If you love meat, fish and barbecues, you’ll love Greek food. You should be able to find lamb, chicken, beef and pork with
vegetable or salad accompaniments: you’re often expected to put on your own salad dressing, which is ideal. For the
healthier options, look for meats cooked sti soúvla (barbecued), vrasto (boiled) or psitó (roasted). Stifado is a slow-
cooked, spicy meat stew, while souvláki is meat cooked on the grill or spit-roasted. You should also find plenty of fish on
menus, from seafood platters to swordfish steaks, whole fish baked in foil or grilled, or psaria plaki kai gavros plaki
(baked fish with tomatoes and garlic).

Baked dishes such as pastitsio (macaroni casserole) and moussaka (aubergines, mince and tomato with creamy sauce) are
incredibly tempting and very delicious. Typically they contain a lot of oil, which is worth bearing in mind if you are trying
to stick to a set number of Syns – maybe you could persuade a friend or partner to choose it, and pinch a spoonful of
theirs!
                                           EATING OUT

                                             ITALIAN

Traditional Italian food is perfect for a Food Optimiser – piles of pasta, tender cuts of meat and
tasty tomato dishes filled with Speed Food Mediterranean vegetables!

Food Optimising means there are loads of tasty options so you can still have a pisa the action!

an Italian feast...

      A great Italian starter is antipasto - a selection of meats such as Parma ham (½ Syn per 28g
       on Extra Easy and Original), olives (7 olives are 1 Syn),
      mozzarella (42g is a Healthy Extra ‘a’ choice), with accompanying vegetables such as
       artichokes,
      sun-dried tomatoes (28g is 1½ Syns) or salad leaves. Watch out for olive oil-soaked items.
      Minestrone soup is another tasty and filling starter at 6½ Syns on Extra Easy, Original and
       Green for an average portion.
      Pasta dishes are fantastic options for an Extra Easy or Green day.
      Any ‘al Pomodoro’ pasta has a tomato and basil sauce (typical Syns per portion 3½ Syns) – a
       healthier option than the creamy sauces such as carbonara (average tagliatelle carbonara
       portion is 12½ Syns on Extra Easy and Green and 15 Syns on Original).
      An average portion of vegetable cannelloni is 9½ Syns on Extra Easy and Green and 17 Syns on
       Original, or spaghetti Bolognese is another fab option at 7½ Syns on Extra Easy and Green and
       only 10 Syns on Original.
      There are tons of meaty options in Italian restaurants too.
      With pork, steak and veal escalopes on the menu (Free when not in breadcrumbs) and tasty
       vegetables such as courgettes, tomatoes and peppers, you can easily pile your plate high for
       Free! Chicken dishes are popular too;
      try Chicken Cacciatore (average portion 8½ Syns on Extra Easy and Original, 28½ Syns on
       Green)
      or chicken wrapped in Parma ham (½ Syn per 28g on Extra Easy and Original if not in a sauce).

watch out for...

Delicious Italian breads such as ciabatta and focaccia contain up to 4 Syns per 28g, and an average
garlic baguette is a whopping 31 Syns! Get your bread fix with breadsticks at 1 Syn each. Also watch
out for high-Syn pizzas, creamy sauces and cheese-filled pasta.



                                SYNS FOR SOME ITALIAN MEALS

CANNELLONI 390g SERVING

BEEF- 12 ½ SYNS EASY & GREEN/ 16 ORIGINAL
SPINACH & RICOTTA- 101/2 EASY& GREEN/ 16 ORIGINAL

VEGETABLE- 9 ½ EASY & GREEN/ 17 ORIGINAL

CHICKEN CACCIATORE- 8 ½ SYNS EAY & ORIGINAL/ 28 ½ GREEN

LASAGNE-

BEEF- 370g -12 1../2 EASY & GREEN/14 ORIGINAL

SEAFOOD 295g 9 EAY & ORIGINAL/10 GREEN

VEGETABLE 355g – 7 EAY & GREEN/ 14 ½ ORIGINAL

MACARONI CHEESE 360G- 12 ½ EAY & GREEN / 24 ORIGINAL

MOZZARELLA & TOMATO SALAD – 14 SYNS ALL CHOICES

RAVOILI

BEEF 400g- 7 EAY & GREEN/ 20 ORIGINAL

FOUR CHEESE 320g 8 EAY & GREEN/ 18 ORIGINAL

MUSHROOM/VEGETABLE 340g – 9 ½ EASY & GREEN/ 18 ORIGINAL

SOUP- MINSTONE- 6 ½ PER SERVING ALL CHOICES

SPAGHETTI BOLOGNESE 360g – 7 ½ EASY & GREEN/ 10 ORIGINAL

SPAGHETTI MARINARA 400g – 11 ½ EASY & GREEN/ 14 ORIGINAL

STUFFED PEPPERS 280g- 10 ½ ALL CHOICES

TAGLIATELLE CARBONARA 400g- 12 ½ EAY & GREEN/ 14 ORIGINAL

DESSERTS

CASSATA ALLA SICILIAN PER SERVING – 30 SYNS

GELATI PER SERVING- 14 SYNS

GRANITA PER SERVING- 5 SYNS

TIRAMISU PER SERVING- 20 SYNS

ZABAGLIONE PER SERVING- 10 SYNS
                                            EATING OUT

                                          SPAIN / TAPAS



With freshly caught seafood and plump locally grown vegetables adorning many restaurants' specials
board, it's easy to see that the Spanish share our love of food!

No need for the Spanish inquisition though, from tapas to tortillas and paella to pollo there are loads
of healthy, delicious Food Optimising options on every menu.

Oil awareness

Spanish cuisine is well-known for its oil-dressed dishes. There are many health benefits to olive oil,
thanks to its antioxidant properties. You’ll find olive oil in your Healthy Extra lists for this reason,
but the recommendation is to have only one or two tablespoons per day, because of its fattening
properties. Our recommendation, as always, is not to ban it from your table but instead, keep aware
of any oil that slips into dishes.

It’s not possible to give accurate Syn counts for restaurant dishes as they vary so much. Instead,
we’ve given general recommendations below for the most Food Optimising-friendly holiday dishes…

Starter sense

Tapas are the traditional Spanish snacks also served as starters; small plates with just a taster of
the dish, so most people order a selection and share (if you want a larger portion ask for a ‘racion’.)
Look for dishes like:

      boquerones en vinagre (baby anchovy fillets in vinegar)
      pincho morunos (marinated pork kebabs)
      ensalada de marisco (seafood salad with prawns, mussels, squid and clams)
      pulpo gallego (grilled, spicy octopus)
      Langostinos a la plancha (Grilled tiger prawns, with lemon and sea salt)
      Brochetas de pollo (Skewers of chicken breast and pepper, marinated in paprika)
      Pisto Manchego (tomato, onion and courgette mix)
      Habas Verdes (Green beans and onion in chicken stock)
      Boquerones en Vinagre (small marinated anchovies in garlic & vinegar)
      slices of tortilla (omelette)
      pimentos del piquillo (fire roasted sweet red peppers)
      revuelto de esparragos (sautéed asparagus with eggs)
      Pisto manchego (Slow-roasted mixed peppers, onion, courgette and aubergine, in a tomato
       sauce)
      Patatas bravas (Potatoes in a spicy sauce)
      Ensalada de Tomates (tomato salad)
      Enjoy the fabulous local olives too (8 olives are 1 Syn
Other low-Syn starters include chilled gazpacho soup and cocido andaluz, a "hot-pot" made of chick-
peas and different vegetables – both great on Extra Easy and Green. On Extra Easy and Original
days, look out for grilled sardines or jamon serrano (dry-cured ham) and rabo de toro, a ragout of
bull's tail!

As in all Mediterranean cuisine, olive oil is a key ingredient. If you’re trying to keep the Syns low use
choice power and go for meat or fish and vegetable dishes that are grilled or baked without oil.

Great veggie options

Salads often come with oil and vinegar to dress your self. Vegetables or potatoes might be served
hervido (boiled) or al vapor (steamed), and tomatoes or peppers stuffed with rice (relleno) can be
filling choices. Look for pasta or rice ‘encebollado’ (in tomato or onion sauce) and for samfaina, a
mixture of cooked Mediterranean vegetables.

If you’re a fan of seafood, watch out for calamari salad (calamari can be enjoyed as a Healthy Extra
on Green) which is often served with toasted ciabatta (3½ Syns per 28g / 1oz) as an appetiser or
light meal. Escalivada, a vegetable salad, is also a good option and can be enjoyed hot or cold – enjoy
with a Healthy Extra portion of barbecued fish for a terrific taverna treat!

Although Spanish menus feature lots of meat and fish dishes, there are plenty of veggie options too.
Vegetable dishes such as arroz a la cubana (rice with tomato sauce and a fried egg), tortilla espanola
(omelette with potatoes) or tortilla a la paisana (with mixed vegetables), are delicious, but may be
oily. Because many of the local restaurants will cook from scratch, ask for your meal ‘sin aceite’ or
without oil to keep the Syns at a minimum.

If you’re planning to tuck into a bowl of paella enjoy the mussels and prawns as a Healthy Extra
choice on Green, or go for paella vegetariana (vegetarian paella). It may still be quite an oily, high-
Syn meal, so don’t forget about flexible Syns or sharing with a friend!

Meaty options

If you enjoy steak, chicken, fish and seafood you’ll love eating out in Spain. Look for dishes that are
cooked al horno (in the oven), asado con espetón (spit roasted) or a la parrilla (barbecued), rather
than a la romana (battered and deep fried) or empanado (breaded and deep fried).

Specialities include:

      pollo al chilindrón (chicken with tomatoes and garlic)
      cordero asado (roast lamb)
      caldereta de langosta (lobster stew with peppers, tomatoes, onions and garlic)
      zarzuela de pescados (fish stew)
      lenguado a la plancha (grilled Dover sole)

Have these with ensalada (salad) or verduras (vegetables) for a delicious and filling meal.
                                    EATING OUT

                                      JAPENESE
Japanese food is one of the healthiest choices for dining out (hard to believe from the
country that gave us sumo wrestling!)

With Free Food such as seafood, lean meat, rice and noodles in abundance it’s heaven for
a Food Optimiser! What’s more, the sauces and marinades used to flavour the dishes are
often Food Optimising-friendly too!

Feast your eyes on these Japanese jewels…

     Sushi - probably the most famous Japanese dish. With so many varieties of sushi
      there’s one to suit every taste - yes really! Nigiri sushi is raw fish and sticky rice
      (rice in sweetened rice vinegar) wrapped in seaweed. Choosing fish as a Healthy
      Extra choice makes this a delicious dish for a Green day. Not your cup of saki? No
      problem! Vegetarian varieties of sushi (with beansprouts, peppers, mushrooms and
      spring onions) are also great for Green. The accompanying pickles - Japanese
      cucumber and aubergine, are practically, if not totally Free!
     Noodles – soba noodles (thin egg noodles) and udon noodles (thick, white egg-free
      noodles) are popular menu items enjoyed hot in a broth, cold with a dipping sauce, or
      with meat, fish or vegetables – ideal for Extra Easy! So for a Green day count the
      meat/fish as a Healthy Extra, or for an Original meal, count the noodles as Syns. (A
      medium portion, 100g, is around 6 Syns).
     Teppanyaki – This type of cooking is a very entertaining experience - in some
      restaurants the food is cooked right in front of you on a ‘teppan’ griddle - fast-
      paced and flamboyant! The meat, fish and noodles cooked on the teppan griddle are
      very low in Syns thanks to little oil being used. Fresh salmon, scallops, monkfish,
      tuna, chicken and beef are all teppanyaki favourites, making it a fab Extra Easy and
      Original dish. An advantage of having your meal cooked in front of you is that you
      can specify what to include, which keeps the meal low in Syns or Free!
     Miso soup– fermented soya beans with wakame seaweed, tofu and mushrooms is a
      great starter for an Extra Easy or Green day, at around 2½ Syns.

Watch out for...

...any item that’s deep-fried like tempura (vegetables/seafood encased in light batter),
spring rolls and deep-fried tofu.
                                            EATING OUT

                                              CHINESE

Basic traditional Chinese ingredients such as rice, noodles, beansprouts, mushrooms, chicken, prawns
and beef are all fantastic Free Foods! It’s a fabulous start to a Food Optimising feast, so no need to
avoid the little Oriental palace in your neck of the woods!

With only minor tweaks to your take-away a low-Syn Chinese feast is guaranteed!

out on the China-town...

BBQ SPARE RIBS 160g - SERVING 8 ½ ON EASY & ORIGINAL/17 ½ GREEN

BEEF CHOW MEIN- 8 ½ SYNS EASY & GREEN/ 13 ½ ORIGINAL

BEEF IN BLACKBEAN SAUCE- 5 SYNS EASY & ORIGINAL / 16 ½ GREEN

BEEF WITH MUSHROOMS- 4 ½ SYNS EASY & ORIGINAL/ 19 ½ GREEN

BEEF WITH PEPPERS/ONION/WATER CHESTNUTS -12 EASY & ORIGINAL/ 14 GREEN

CHICKEN & CASHEW NUTS- 8 ½ EASY & ORIGINAL/ 18 GREEN

CHICKEN & MUSHROON- 5 ½ EASY & ORIGINAL/ 11 GREEN

CHICKEN CHOP SUEY- 5 ½ EASY & GREEN/ 9 ORIGINAL

CHICKEN CHOW MEIN- 7 EASY & GREEN/ 11 ½ ORIGNAL

CHICKEN IN BLACKBEAN SAUCE- 5 EASY & ORIGINAL/14 GREEN

CHICKEN IN OYSTER SAUCE- 4 ½ EASY & ORIGINAL/ 15 GREEN

CRISPY DUCK 125g- 10 ½ EASY & ORIGNAL/ 20 ½ GREEN

GINGER & GARLIC PRAWNS WITH NOODLES- 5 EASY & GREEN/ 14 ½ ORIGINAL

NOODLES- PLAIN BOILED NOT FRIED- FREE ON EASY & GREEN/ 15 ORIGINAL

PEKING DUCK WITH PANCAKES 375g SERVING- 30 ½ EASY & ORIGINAL/ 52 ½ GREEN

PRAWN TOASTS 2 PIECES- 7 SYNS ON ALL CHOICES

PRAWNS IN BATTER WITH SWEET CHILLI SAUCE- 19 EASY & ORIGINAL//22 ½ GREEN

RICE- FRIED- 4 EASY & GREEN/ 21 ½ ORIGINAL

RICE -BOILED FREE EASY & GREEN/ 20 ½ ORIGINAL

SOUP- CHICKEN & SWEETCORN- 7 ½ ALL CHOICES
SOUP- CRAB & SWEETCORN- 6 ½ ALL CHOICES

HOT & SOUR- 5 ALL CHOICES

WON TON- 13 ALL CHOICES

SPECIAL FRIED RICE – 9 ½ EASY & GREEN/ 17 ORIGINAL

STIR FRIED MIX VEGGIES- 6 ½ ALL CHOICES

SWEET & SOUR CHICKEN- 8 ½ EASY & ORIGINAL/ 17 GREEN

SWEET & SOUR CHICKEN IN BATTER- 17 ½ EASY & ORIGINAL/ 25 ½ GREEN

SWEET & SOUR PORK- 15 EASY & ORIGINAL/ 23 ½ GREEN

SWEET & SOUR PRAWNS – 9 EASY & ORIGINAL/ 12 GREEN

                            *Per average take-away serving



IF YOU FIND YOUR FAVOURITE NOW HERE, LOOK FOR A DISH THAT IS SIMILAR AND
COUNT THAT SYN VALUE

ALWAYS WORTH ASKING YOUR LOCAL CHINESE HOW THEY COOK THE MEALS , YOU MAY
FIND DUE TO HOW THEY COOK IT , SOME MAY BE LOWER THAN STATED !
                                     EATING OUT

                                           THAI


Thai food is a popular eating out choice thanks to its tasty fusion of spicy, sour, sweet
and salty flavours. With delicious dishes such as creamy green curry, deep fried
fishcakes and saucy satay, is it really possible to Food Optimise and have more than a
taste of Thai? Yes Yes Yes! We’ve got tons of tips, recipes and suggestions to show you
how.

restaurant revelations...

Eating in a Thai restaurant is an experience in itself with attentive waiters and ornately
decorated food.

Get your tongue Thai’d with these tasty dishes! Food Optimising-friendly options include:

     Starters orders– avoid deep fried, pastry-packaged spring rolls and samosas, go for
      broths such as Poh taek (mixed seafood soup) - a fantastic Extra Easy and Original
      choice. Som Tum (spicy vegetable salad) is hot stuff for an Extra Easy or Green
      choice.
     Main event– green or red curry are the most well-known Thai dishes, (with those
      names you’d think they’d be Food Optimising-friendly!) However, the dishes are
      made with rich Syn-filled sauces. Healthier menu items include fish and meat that
      are described as steamed or grilled. These include Hor neung mok pla (hot & sour
      steamed fish) this tastes and looks pretty impressive – packaged in a banana leaf!
      Pat gaprao gai (minced chicken with chillies and lime leaves) is another of the
      healthier Extra Easy and Original options. Although it’s a stir-fry dish, it’s made up
      of Free basic ingredients and there’s no creamy sauce. For an Extra Easy or Green
      choice, pad thai jay is a veggie version of the classic stir fried noodle dish (although
      the Syns in the oil will need to be taken into account). Khao Suey (Thai fragrant
      rice) is delicately flavoured steamed rice and gorgeous for an Extra Easy or Green
      day.

Watch out for... many Thai dishes take their flavours from coconut milk, peanut oil and
carefully blended curry pastes. These are the high-Syn dishes to avoid or enjoy
occasionally using Flexible Syns.
                                                      EATING OUT

                                                         INDIAN




Creamy curries, rich rice dishes and non-stop poppadoms – a night in an Indian restaurant can amount to staggeringly high
Syns! (And that’s not including the lager to help it down!) But it’s not all bad news for your baltis; there are loads of
tikka-tastic ways to enjoy a Food Optimising feast, Indian-style!

The basis for most curries is ghee (clarified butter); the addition of oil and cream is why the Syns start soaring. Indian
dining doesn’t have to be a Syn slip-up however. Great options include dishes that come minus the creamy sauce, eg
tandoori chicken (marinated in spices and yogurt) and rice dishes such as biryani (meat/vegetables mixed with rice).

TANDOORI TIPS

BEEF MADRAS- 11 EASY & ORIGINAL/ 24 GREEN

BOMBAY POTATOES- 7 EASY & GREEN/ 16 ORIGINAL

CHAPATI EACH- 7 ½ ALL CHOICES

CHICKEN BHUNA- 11 EASY & ORIGINAL/ 22 GREEN

CHICKEN BIRYANI- 12 ½ EASY & GREEN/ 18 ORIGINAL

CHICKEN CURRY- 11 ½ EASY & ORIGINAL/ 23 ½ GREEN

CHICKEN DHANSAK- 6 ½ EASY & ORIGINAL/ 18 ½ GREEN

CHICKEN JALFREZI- 8 ½ EASY & ORIGINAL/ 18 ½ GREEN

CHICKEN KASHMIRI- 9 ½ EASY & ORIGINAL/ 21 ½ GREEN

CHICKEN KORMA- 16 ½ EASY & ORIGINAL/ 30 GREEN

CHICKEN MAKHANI – 16 ½ EASY & ORIGINAL/ 30 GREEN

CHICKEN PASANDRA- 20 EASY & ORIGINAL/ 33 ½ GREEN

CHICKEN SAAG- 11 EASY & ORIGINAL/23 GREEN

CHICKEN TANDOORI- 9 EASY & ORIGINAL/ 21GREEN

CHICKEN TIKKA BALTI -11 ½ EASY& ORIGINAL/ 25 ½ GREEN

CHICKEN TIKKA MASALA- 14 ½ EASY & ORIGINAL/ 26 ½ GREEN

CHICKEN VINDALOO- 8 EASY & ORIGINAL/ 20 GREEN

CHICK PEA DAHL- 5 EASY & GREEN/ 27 ORIGINAL

CUCUMBER RAITA 1 LEVEL TBSP- 1 SYN

GOBI ALOO SAAG- 11 EASY & GREEN/ 14 ½ ORIGINAL
LAMB BHUNA- 12 EASY & ORIGINAL/ 29 GREEN

LAMB BIRYANI- 20 ½ ALL CHOICES

LAMB PASANDRA- 21 ½ EASY & ORIGINAL/ 39 GREEN

LAMB ROGAN JOSH- 6 ½ EASY & ORIGINAL/ 23 ½ GREEN

LIME PICKLE 1 LEVEL TBSP- 1 ½ SYNS

MANGO CHUTNEY- 1 L;EVEL TBSP- 2 SYNS

NAAN BREAD PESHWARI- 25 ½ SYNS EACH PLAIN 20 SYNS EACH

ONION BHAJI EACH- 8 ½ ALL CHOICES

ONION SAMBAL 1 LEVEL TBSP- ½ SYN

PARATHA EACH- 12 SYNS ALL CHOICES

POPPADOMS EACH – 4 SYNS ALL CHOICES

PRAWN BHUNA – 10 EASY & ORIGINAL/ 17 ½ GREEN

PRAWN BIRYANI- 15 EASY & GREEN /22 1.2 ORIGINAL

PICE- PILAU- 2 ½ EASY & GREEN/ 14 ORIGINAL

RICE – BOILED – FREE EASY & GREEN/ 20 ORIGINAL

SAMOSAS 2 SMALL MEAT- 12 ½ SYNS ALL CHOICES

SAMOSAS 2 SMALL VEGGIE- 7 ½ SYNS ALL CHOICES

VEGETABLE BIRYANI- 11 ½ EASY & GREEN/ 21 ORIGINAL

VEGETABLE CURRY- 9 EASY & GREEN/ 12 ½ ORIGINAL

VEGETBALE JALFREZI- 7 ½ SYNS ALL CHOICES

VEGETABLE KORMA- 15 EAY & GREEN/ 19 ORIGINAL




IF YOU CANNOT FIND YOU FAVOUTITE LOOK FOR ONE WHICH IS SIMILAR AND COUNT THAT SYN

                                                 MEMBER TOP TIP!!

       “Whenever I go for an Indian I ask for my meal to be ghee-free. No-one has ever said it can’t be done and
       it tastes just as good!”

      While these are some of the lower Syn Indian options, to enjoy a real slap-up Food Optimising feast, fill up on
       heaps of salad as an accompaniment to your dishes. On Extra Easy and Green enjoy mountains of rice - whilst an
       average portion of pilau rice is 2½ Syns on Green, you can enjoy piles of boiled basmati rice for Free!
      Watch out for... high-Syn starters such as vegetable samosas (2 small ones are 7½ Syns) and onion bhajis (8½
       Syns each).
                                                     EATING OUT

                                                        SUBWAY

You’ll find Subway sandwich shops on most high streets and with a little know-how, you can still enjoy the unique Subway
flavours making the most of Free Foods like chicken, ham, turkey, steak, beef and piles of fresh salad. At Slimming
World you really can have your sub – and eat it!

Our superb Subway guide will glide you through a Free Food frenzy and give you the pointers you need to make the very
healthiest Food Optimising choices, along with hints and tips to avoid those sneaky hidden Syns here and at other
sandwich shops – it’s easy when you have the know how!

Getting started…

One of the great things about Food Optimising is that bread isn’t ‘banned’ (as it is with some diets). Wholemeal bread
sadly isn’t on the Subway menu, however if you want to enjoy a sub sandwich the 6-inch wheat or Italian are the better
options for 9 Syns each. ASK JACKIE REGARDING THE BREAD CHOICES!

Italian cheese and herbs, hearty Italian, honey oat and wraps come in at between 10-12 Syns.

If you’d prefer to save your Syns and enjoy a fab Free lunch – opt for a ‘bread-free sub’…a huge salad bowl selection.

Combo time…

Subway has a selection of signature subs, or you can simply make up your own and knowing how this works with Food
Optimising makes choosing a filling, delicious sub or salad easy peasy!

Great choices include: beef, chicken breast, steak, ham and turkey breast – all fab Free fillings and you can choose as
many as you want!

The tuna is mixed with light mayonnaise, so estimate three or four Syns if you’re tempted.

Watch out for:

      Meatballs, pepperoni and salami – because they’re processed they tend to contain hidden extras, so they can be
       unexpectedly high in Syns.
      Chicken breast fillet in breadcrumbs and chicken tikka both contain extra Syns because of their coatings.
      Bacon will bump up the Syn value because Subway uses streaky/fatty bacon and this contains Syns.
      The veggie pattie, although contains Free Foods like carrots, sweetcorn and red peppers has hidden extras –
       count 7-8 Syns for just the pattie.
      At Subway there’s always the option to have cheese with your combo – count two slices as an extra 4-6 Syns – or
       choose to have yours without.

Select your salad…

Wow – with all this salad to choose from, it’s a Food Optimiser’s dream!

Lettuce, cucumber, red onion, green peppers, pickles, jalapeños and tomatoes – ask the sandwich artist to pile it high, it’s
all Free!

Count ½ Syn if you enjoy a sprinkle of olives on your sub or salad

Let’s get saucy…

Sauces in general are where a Free Food salad can quickly become packed with Syns. In Subway, you’re in charge so you
can have as much or as little dressing as you like.
Count one or two Syns for sweet onion, honey mustard, hot chilli and BBQ sauce on your salad or sub.

And keep track of three to five Syns for creamy sauces such as light mayonnaise, Chipotle Southwest sauce and ranch
dressing.

Watch out for…breakfast subs

At Subway the breakfast subs on offer could blow your Syns for the day before you’ve even made it past the mid-
morning rush! All breakfast subs are served in a 6-inch sub sandwich (9-12 Syns), the bacon isn’t lean (6 Syns) and the
sausage isn’t Syn-free! (another 6 Syns – at least!




                                                      SUBWAY

                                                   SYN VALUES



I HAVE TRIED TO INCLUDE ALL THE SUBWAYS SANDWICHES

THESE SYNS WERE TAKEN OFF SLIMMING WORLD WEBSITE NOVMBER 2011

OFFICALLY YOU CANNOT USE WHEAT BREAD FOR YOUR HEALTHY EXTRA B
CHOICE

SYNS ARE FOR 6 INCE SANDWICHES NOT THE FOOTLONG!!!



ALSO THE SYNS ARE MORE OR LESS THE SAME WHICH EVER BREAD YOU CHOOSE
I HAVE CHOOSE WHITE

SYNS ARE SAME FOR ALL CHOICES



LOW FAT 6 “ SUBS

BEEF- 13 ½ SYNS

CHICKEN TERIYAKI & SWEET ONION- 17 SYNS

HAM- 12 ½ SYNS

ROASTED CHICKEN BREAST – 14 ½ SYNS

SUBWAY CLUB- 14 ½ SYNS

TURKEY BREAST & HAM- 13 SYNS
TURKET BREAST – 12 ½ SYNS

VEGGIE DELITE- 10

OTHER SUBS



MINI SUB- BEEF- 9 SYNS

MINI SUB HAM- 8

MINI SUB TUNA & CHEESE- 12 ½ SYNS

CHICKEN & BACON RANCH WITH CHEESE- 24 SYNS

HAM & CHEESE- 16 ½ SYN

ITALIAN BLT & CHEESE- 21 SYNS

MEATBALL MARINARA & CHEESE- 25 ½ SYNS

ROAST BEEF- 14 ½ SYNS

SPICY ITALIAN – 22 ½ SYNS

STEAK & CHEESE- 16 ½ SYNS

SUBWAY CHEESE MELT- 17 ½ SYNS

TUNA & CHEESE- 20

VEGGIE PATTY- 20 ½ SYNS

CHICKEN TEMPTATION- 22 ½ SYNS

CHICKEN TIKKA – 18 ½ SYNS

SAG PANEER- 23 SYNS



SALADS

THE BRILL THING ABOUT SUBWAY SALADS ARE THAT YOU CONTROL WHATS
GOES ON IT!!
FILLIT FULL OF FREE MEATS- CHICKN, BEEF,TURKEY BREAST AN FILL IT WITH
YOUR FAVOURITE VEGGIES!! FOR A SYN FREE LUNCH!

WRAPS

CHICKEN & BACON RANCH- 18 ½ SYNS

CHICKEN TERIYAKI WITH SWEET ONION- 14 SYNS

TUNA & CHEESE- 20 ½ SYNS

TUNA – 15 ½ SYNS

TURKEY & BACON WITH CHIPOTLE SAUCE MELT- 19 SYNS

TURKEY BREAST & BACON MELT- 19 SYNS

BREAKFAST SUBS 6 “

BACON- 13 SYNS

BACON EGG & CHEESE- 21 ½ SYNS

EGG & CHEESE- 17 ½ SYNS

SAUSAGE EGG & CHEESE- 26 ½ SYNS

SAUSAGE- 17 ½ SYNS



CREATE YOU OWN SUB

BREADS 6”

HEARTY ITALIAN- 9 ½ SYNS

HONEY OAT- 11 SYNS

ITALIAN HERBS AND CHEESE- 11 SYNS

ITALIAN- 9 SYNS

WHEAT-9 SYNS

WRAP- 16 ½ SYNS

AGAIN PICK FREE MEATS AND VEGGIES
THE ADD THE EXTRAS!

PER SERVING

RANCH DRESSING- 2 SYNS

CHIPOTLE SOUTH WEST SAUCE- 4 ½ SYNS

HONEY MUSTARD SAUCE- 1 ½ SYNS

SWEET ONION SAUCE- 2 SYNS

LIGHT MAYONNAISE- 3 SYNS

EXTRA CHEESE PER SERVING- 2 SYNS

EXTRA MONTERY CHEDDAR PER SERVING – 3 SYNS

EXTRA BACON PER SERVING- 2 SYNS



COOKIES AND CAKES

CHOCOLATE CHIP COOKIE- 10 ½ SYNS

RAINBOW COOKIE- 11 SYNS

DOUBLE CHOC CHIP COOKIE- 11 SYNS

OATMEAL RASIN COOKIE- 10 ½ SYNS

WHIT CHIP MACADAMIA NUT COOKIE- 11 SYNS

CHOCOLATE DOUGHNUT- 12 SYNS

SUGERED DOUGHNUT- 10 ½ SYNS

BLUEBERRY MUFFIN- 17 ½ SYNS

CHOCOLATE CHUNK MUFFIN- 19 ½ SYNS

DOUBLE CHOCOLATE CHIP MUFFIN- 19 ½ SYNS

SOUPS PER SERVING
BEEF GOULASH- 10 SYNS

CARROT & CORIANDER- 4 SYNS

COUNTRY CHICKEN & VEGETABLE- 8 ½ SYNS

CREAM OF CHICKEN – 8 SYNS

CREAM OF MUSHROOM- 8 SYNS

HIGHLAND VEGETABLE-3 ½ SYNS

LEEK & POTATO-6 SYNS

LENTIL & BACON- 9 SYNS

MINESTONE- 4 SYNS

RED PEPPER & TOMATO- 5 SYNS

THAI STYLE VEGETABLE- 4 ½ SYNS

TOMATO- 5 SYNS

WILD MUSHROOM- 5 SYNS
                                         PIZZA SHOP

                                         SYN VALUES


I HAVE USED THE SYNS FROM PIZZA HUT TAKEAWAY MENU FROM SYNS ONLINE

SYNS FOR EASY UNLESS STATED

STARTERS

GARLIC BREAD ¼ SLICE- 12 ½ SYNS

GARLIC BREAD WITH CHEESE PER ¼ SLICE- 15 ½ SYNS

GARLIC MUSHROOMS NO DIP- 2 SYSN EACH

ONION RINGS 100g SERVING- 14 SYNS

CHICKEN NUGGET EACH- 1 ½ SYNS

CHICKEN WINGS PER SERING OF 3- 7 SYNS

SPARE RIBS PER 100g SERVING – 9 ½ SYNS

PIZZA

THESE SYNS ARE PER SLICE OF PIZZA LARGE SIZED CUT INTO 10 SLICES

REMEMBER SYNS ARE FOR SLICE NOT THE WHOLE PIZZA!

LARGE CHEESEY BITES PIZZA...QUITE HIGH IN SYNS

BBQ STEAK- 14 ½ SYNS

BEEF SIZZLER – 14 SYNS

CHICKEN SIZZLER- 13 ½ SYNS

CHICKEN SUPREME- 13 ½ SYNS

FARMHOUSE- 13 SYNS

HAWAIIAIN- 13 SYNS

MAGRGHERITA- 14 SYNS

MEAT FEAST- 16 SYNS

MEAT MACHINE- 17 SYNS

PEPPERONI FEAST- 15 SYNS
STEAK SUPREME- 13 ½ SYNS

SUPER SUPREME- 16 ½ SYNS

SUPREME- 14 ½ SYNS

VEGGIE SIZZLER- 13 SYNS

VEGGIE SUPREME- 14 SYNS

LARGE ITALIAN PIZZA STILL HIGH BUT BETTER OPTION THAN THE CHEESEY BITES ONE!

BBQ STEAK- 9 SYNS

BEEF SIZZLER- 8 SYNS

CHICKEN SIZZLER-8 SYNS

CHICKEN SUPREME- 8 SYNS

FARMHOUSE- 8 SYNS

HAWAIIAIN- 8 SYNS

MARGHERITA- 8 ½ SYNS

MEAT FEAST- 10 ½ SYNS

MEAT MACHINE- 11 ½ SYNS

PEPPERONI FEAST – 10 ½ SYNS

STEAK SUPREME- 8 SYNS

SUPER SUPRME- 10 SYNS

SUPREME- 9 ½ SYNS

VEGGIE SUPREME- 7 ½ SYNS

VEGGIE SIZZLER- 7 ½ SYNS

KEBABS

DONNER KEBAB MEAT AND PITTA

SMALL- 15 ½ SYNS

LARGE- 20 SYNS

LAMB /CHICKEN /TANDOORI KEBABS – 3 SYNS EACH- NOT BAD!!!

PITTA BREAD- 7 ½ SYNS

NAAN BREAD 23 SYNS
                                                 We’re Having A buffet!




OK….First DON’T panic! You can still lose weight AND go to a Buffet! It’s all about choices. We don’t expect you to rely
on will-power alone, but use choice power. YOU decide what you want to change in order to still enjoy yourself and still
find those pounds slipping away as well.

Tips.

I was once advised to eat before you go, sounds like going against the grain when you have a free buffet, but it’s your
choice. You can do whatever is best for you; resist the urge to follow the crowd. Be the one who succeeds. It’s really
about planning what to do before you go, and if you’re actually making the buffet, then you’re in complete charge!
Checking out the following syns of the most popular buffet foods may help you decide whether to eat before, or save
some syns, or even go flexi.

Buffet Favourites

Pork Pies, mini 10 syns each

Potato salad, 100g 9 syns

Coleslaw, 100g 5 ½ syns

Egg Mayo sandwiches, a standard pack 18 ½ syns

Bread roll & butter, 113g 16 ½ syns

Coronation Chicken, 1 tbsp 2 ½ syns

Vol Au Vents 5 each

Pasta Dish, 28g 2 ½ to 8 syns

Quiche, 28g 3 ½ syns

Scotch Eggs 14 syns each

Spring Rolls 5 ½ syns each

Doritos, 28g 6 ½ syns

Dips, cheese & chive, 1 tbsp 4 syns

Sausage rolls, small 5 syns each

Cheesecake, 28g 4 ½ syns

Fudge cake, average portion About 35 syns!

Pavlova, 28g 5 syns
                                                 Planning your own Buffet?




Syn free Coleslaw -

Shred white cabbage & carrots, thinly slice red or white onion, add 2 tbsp Fat free Natural yogurt. (Or extra light Mayo
15g, ½ syn)

Syn Free Coronation chicken –

Frylight some chicken pieces, allow to cool, add 2 tbsp mild curry powder to a vanilla Muller light. Add cooled
chicken….Delicious!

Low Syn Scotch Eggs – (½ syn each half)

Use 1 Morrisons eat smart sausage to one boiled egg, remove skin, and wrap around shelled egg. Roll in ¼ scan Bran. Make
in eights.

Low Syn Tuna Pasta Salad – 2 ½ syns all of it!

Cook a small bag of pasta shapes, drain & cool. Add a chopped red onion, Sweetcorn & I tin of Tuna flakes. Add 75g of
Hellman’s Extra Light Mayo (2 ½ syns).Season with salt & pepper. Use any meat, fish or veg as well….

Syn Free Slimming World Quiche –

1 tub smart price cottage cheese to 1 egg. Add any fillings. Cooked free Batchelors Pasta, veg, chicken, bacon, etc. Bake
30 mins, med oven.

Cheese & chive Dip – (3 syns)

Blend a tub of Syn Free chive cottage cheese with 2 Dairylea light Triangles (3 syns). Try different flavour cottage
cheeses with fresh herbs.

Salad –

Lots & lots of syn free salad, try Fat free vinaigrette dressing on the side!

Meat & Fish –

Smoked, poached & tinned salmon. Sliced ham, turkey, chicken etc.

Low Option Sandwiches –

Use small wholemeal & white Baps (Asda 57g approx.), & Very Low fat spread. Lots of syn free fillings. Egg mayo? (15g
VLF Mayo =1/2 syn)

Potato Salad – 2 ½ syns all of it!

Boil 250g new potatoes, cool. Add 75g mayo & chopped fresh chives.

Crisps? - Try, including quavers, French fries & light varieties instead

Desserts? – Check out www.slimmingworld.com for loads of recipe ideas.

Also more Buffet choices on website, just login, and off you go!
                                 ENJOY YOUR BITS ON THE SIDE

if you fancy a ‘bit on the side’ – like ketchup on your bacon sandwich, or real mayo on your tuna and sweetcorn
jacket – you can! We’ve created an at-a-glance guide to some of our favourite ‘bits on the side’ below, along
with some nifty swaps to help you save Syns along the way…

All day long

      Dash of milk – ½ Syn per dash of semi-skimmed milk
      1 level tsp sugar – 1 Syn *Swap to sweetener and enjoy for Free
      Fruit cordial (250ml made up) – 2½ Syns *Swap for sugar free varieties for a Free drink

Breakfast accompaniments

      1 level tbsp butter – 5½ Syns *Swap for reduced fat butter and save 1½ Syns
      1 level tbsp margarine/spread – 5½ Syns *Swap for reduced fat marg and save 2½ Syns
      1 level tbsp jam – 2 Syns *Swap for reduced sugar jam and save ½ Syn
      1 level tbsp honey – 2½ Syns
      1 level tbsp marmalade – 1½ Syns *Swap for reduced sugar and save ½ Syn
      1 level tbsp peanut butter – 4½ Syns *Swap for Marmite for a Free toast topper!
      1 level tbsp tomato ketchup – 1 Syn
      1 level tbsp brown sauce – 1 Syn
      Small (142ml) glass of orange juice – 2½ Syns (or enjoy a couple of oranges for Free!)

Lunchtime additions

      1 level tbsp mayo – 5 Syns *Swap for extra light mayo and save 4½ Syns!
      1 level tbsp salad cream - 2½ Syns *Swap for reduced calorie salad cream and save 1 Syn!
      1 level tbsp sweet pickle – 1 Syn
      1 level tbsp coleslaw - 1½ Syns *Swap for reduced fat coleslaw and save ½ Syn
      1 level tbsp vinaigrette dressing - 3 Syns *Swap for fat free vinaigrette for a Free salad dressing!

Watch out for those sneaky Syns:

      An average multi-pack bag of crisps is around 7½ Syns.
      A sprinkle of Cheddar cheese (around 28g) is 6 Syns. Swap to reduced fat cheddar and enjoy 42g of
       cheese for 6 Syns or count it as your Healthy Extra ‘a’ choice
      A generous drizzle of olive oil on your salad could cost 6+ Syns. *Swap for lemon juice or balsamic
       vinegar for Free or count olive oil as your Healthy Extra ‘b’ choice.

Dinner trimmings

      4 level tbsp gravy (made with granules, no fat added) – 1 Syn
      1 level tbsp apple sauce – 1 Syn
      1 level tbsp mint sauce – 1 Syn *Swap for no added sugar mint sauce to make it Free!
      1 level tbsp cranberry sauce – 1 Syn
      1 level tbsp redcurrant jelly – 2 Syns
      1 level tbsp horseradish sauce – 1 Syn
      1 level tbsp mustard – ½ Syn
      1 level tbsp olive oil - 6 Syns per tbsp *Count it as your Healthy Extra ‘b’ choice, or use Fry Light spray
       for Free
      1 small Yorkshire pud (average 30g) – 3-4½ Syns
                                          DAY TRIP SURVIVAL

A day at the zoo? A trip to a theme park? Whatever you’re up to on your days out we’ve got loads of top tips
and ideas to help you enjoy a fabulous trip and stay on track towards your slimming goal!

Whether you’re visiting a castle or cave, travelling by car or coach we’ve got the trip tips to ensure a fun-
packed day!

Be prepared!

Do as the scouts do – preparation is the key to successful Food Optimising! By packing some snack essentials
for when hunger strikes, you’ll always ‘be prepared’!

       Healthy Extra cereal bars, whole fruit, bagged chopped fruit and grapes are marvels for munching
        during long car journeys.
       Ryvita Minis are a savoury snack saviour – a Healthy Extra ‘b’ choice or a fab 5 Syns.
       With a super-cool cool bag there’s a whole host of transportable snacks on offer: yogurts, Babybel or
        Dairylea cheese triangles, cold meat, Free quiche – they’ll all keep hunger at bay!

Member Brian Semple lost an amazing 15st 2lbs whilst spending a lot of his time on the road. He puts his
success down to planning.

       I travel a lot with work and from the start I was determined my weight loss wouldn’t be scuppered.
       Instead I use a large holdall as a portable larder and pack a chopping board, knives, plates and
       essentials like fruit, so I never go hungry! And when I get near my destination, I stop at a
       supermarket and buy cold meats and salad.

Pit stops

If you’re on a long car journey you’ll probably need to ‘re-fuel’ along the way – and there are lots of options
for filling up, the healthy way.

Motorway service stations needn’t be a minefield. Self-service food courts often have a healthier range of
meals like jacket potatoes, salads and tomato-based pasta dishes on offer. Many service stations have a
Marks & Spencer 'Simply food' or large newspaper shops that stock healthier snacks like fruit and yogurt.

Country pubs usually have a range of Food Optimising-friendly dishes – steaks, fish, jacket potatoes and
salads are all top options. Asking for butter/dressings on the side means that you can add the amount you
want - keeping you in control of your Syns, and not the chef!

White knuckle knowledge

Food Optimising at a theme park doesn’t have to be a rollercoaster ride! All it takes is a bit of awareness
about healthy food choices.

Jacket potato stands, barbecued meat stalls or grilled ribs and chicken kiosks all feature healthier choices.
Take care with your toppings… they can contain hidden Syns! If in doubt, ask for a pot of sauce on the side so
you decide how much to dip!

Taking along a picnic means saving money and Syns. Food Optimising salads, sandwiches, chicken legs, Free
quiche and boiled eggs are all perfect picnic items. Most theme parks provide locker facilities so there’s no
need to haul a picnic bag round for the dayWatch out for…
      Hot dog in roll with onions, ketchup & mustard = 21 Syns!
      Ice cream, eg Cornetto classic = 11½ Syns!
      Deep-fried donuts = 15 Syns!
      Cheeseburger = 15½ Syns!

Time for tea

If you’re visiting a stately home or castle you’re likely to find traditional tea rooms and snack bars. Menu
items are often freshly-prepared – giving you the opportunity to specify what you’d like on your plate!

Healthier choices include salads, jacket potatoes or Free Food-filled sandwiches made with wholemeal bread
(taken as a Healthy Extra ‘b’ choice).

Watch out for filled baguettes and Ploughman’s salads – a surprising way to add Syns. A plate of French
bread, butter, pickle, a wedge of cheese and a sliver of pork pie means you could be tucking into 60 Syns or
more!Taking along your own flask means you can slurp your favourite warming snack while enjoying the
gardens! Healthy Extra soup, homemade chilli, spaghetti in tomato sauce or savoury rice all make delicious
flask foods.

                           It’s one day out of your Food Optimising week

Above all, enjoy yourself and… if you do succumb to a slice of cake, a burger or a baguette (or even all three),
remember that tomorrow’s a brand new day. By getting back on track and Food Optimising 100% for the rest
of that week, you’ll be maximizing your chance of enjoying a positive result at the scales next week!

                                           FREE QUICHE RECIPE

peppers, diced
onions, chopped
courgettes, diced
baby sweetcorn, sliced
asparagus, sliced lengthways
mushrooms, chopped
tomatoes, sliced
3 eggs
150g fat free natural cottage cheese

1. Prepare whatever Superfree veggies take your fancy… we’ve used peppers, onions, courgettes, baby
sweetcorn, asparagus, mushrooms and tomatoes. You can dry-fry them until soft or leave them raw for extra
crunch.

2. Mix together the 3 eggs, 150g fat-free natural cottage cheese and some chopped parsley.

3. Lay the chopped vegetables out in an oven-proof flan dish then pour the cottage cheese mix over.

4. Pop in the oven at 190ºC/375ºF/Gas 5 for around 30 minutes, or until the quiche is set and golden brown.

Tip: Serve the quiche in wedges with Free Slimming World chips on an Extra Easy or Green day, or piles of
salad - ideal for lunchboxes!

As this recipe contains all Free Food, you can eat as much as you like
                                         MOVIE MUNCHIE



With an eye-popping array of sweet and savoury snacks available (in bucket-size packaging!) it can be
hard to mix movies with healthy munchies. But fear not - Food Optimising means there’ll always be a
happy ending to your cinema visit! We’ve got all the tips and tactics for surviving the cinema
experience!

We’ve reviewed the most popular cinema snacks to see whether they’re a Hollywood blockbuster or
total turkeys...

Pup fiction

Slush puppies, the luminous iced drinks made famous in the seventies are a
slurping 2 Syns per 100ml so are a good option for icy refreshment. The
slushy drinks are usually served in cups that are roughly 284ml, so it works
out at around 5 Syns. If you fancy a cool drink that’s totally Free, opt for a
diet Coke!

Reservoir (hot) dogs

This simple sausage-in-a bun-snack is unfortunately not the best bite for a
slimmer. An average hot dog, in a bread roll with a dollop of ketchup or mustard
is a whopping 17 Syns – so you don’t get much snack for your Syns!

Making your own hot dogs for a home-based movie marathon will save you loads
of Syns! Grilling Low Syn sausages such as Asda Reduced Fat Pork Sausages
50% Less fat (1 Syn each on EE and Original, 4½ Syns each on Green) and
sandwiching them between a Healthy Extra wholemeal roll means the additional
Syns to count are for your splodge of ketchup (1 Syn per level tablespoon) or mustard (½ Syn per
teaspoon)! Add piles of dry-fried onions for Free!

Ice (s)cream

Even though the ushers of yesteryear aren’t around to serve                         ice-cream during
the interval, there are still plenty of ice cream options at                        the cinema!
Unfortunately these aren’t usually that low in Syns – a                             typical mini ice
cream tub such as Haagen-Dazs Belgian Chocolate is a frosty                         16 Syns each!

For a low-Syn option, look for the scoop stand. At just 5½                           Syns for a scoop of
delicious ice cream (4 Syns for the reduced fat variety) it’s                        a great
accompaniment to a good film! A lower Syn option is to slurp                         on a sorbet – at
around 3 Syns per scoop these are refreshing – in taste and                          Syns! Another
great option is an iced lolly such as Walls orange Calippo – at only 5 Syns it’s certainly a cool choice!

Snatch(os)
Nachos are definitely a favourite cinema snack (despite the fact they’re hard to
eat quietly when the opening credits begin!). The good news is jalapeno peppers
are Free! The salsa is a better option than the melted cheese dip (½ Syn per
tbsp compared with 2½ Syns), but the nachos remain high in Syns (7 Syns per
28g).

For a savoury snack that’s less high in Syns, a 17g packet of Walker’s Quavers
makes a great alternative to Nachos at 4½ Syns. Better still, creating your own
smorgasbord of Free snacks such as ham, pickles and your Healthy Extra choices
of nuts and cheese makes a yummy pre-cinema snack!

Chocolat

The huge grab-size bags of chocolate in cinemas are often costly - in money and
Syns! A cinema size 200g bag of Galaxy Minstrels is a whopping 50½ Syns, M&Ms
are 48½ Syns for a 200g bag and Maltesers are 38 Syns for a 150g bag! It’s
often difficult to ‘only eat a few’ from these huge packets, when becoming
engrossed in the film’s plot makes hand-to-mouth action very easy!

Stay in control of your Syns by taking along a ‘normal’ sized packet of chocolate
treats – 42g packet of Minstrels is a tastier 10½ Syns, a 21.5g bag of Maltesers
is a fab 5½ Syns and M&Ms in a 20g packet are only 5 Syns!

Sweetie home Alabama

The sweets at the pick and mix stand are generally around the same Syn value –
jellies, fruit gums, liquorice allsorts and pastilles are 1 Syn each. Fruit salads
and Blackjacks are slightly lower in Syns at ½ Syn each.

A packet of sugar free sweets such as Sweet ‘n low summer fruitsworks out at 1
Syn for 3 sweets. A much sweeter option Syn-wise is to take along your Healthy
Extra choice of dried apricots to dip into as the film begins!

Never been butterkist

The resounding favourite cinema treat is good old popcorn – whether it’s the
salty or the sweet kind that tickles your tastebuds! Even though un-popped
corn (maize) is a Free grain, once popped and turned into a snack it’s not Free
anymore. This is because it becomes very easy to over-consume and you take in
a lot of energy in a non-filling, unsatisfying way (which can easily affect your
weight loss when you eat it in unlimited quantities). Just 28g popcorn, popped in fat is 8½ Syns –
that’s without the added sugar or salt!

A bag of ready-made toffee popcorn such as Butterkist toffee popcorn is slightly lower in Syns at
5½ Syns per 28g; however you could tuck into a whole 30g bag of Savoury Salted Snack-a-Jacks for
6 Syns – providing that popcorn crunch for fewer Syns!
                           SURVIVING THE NIGHT SHIFT

Whatever hours you’re working, we’ve come up with lots of delicious meal and snack
suggestions that’ll brighten up your shift, keep you satisfied, give you an amazing weight
loss... and make your colleagues wish they had your packed lunch box!

Load your lunchbox

Whether you want something hot or cold, there are lots of ways to load up your lunchbox.

Keeping cool…

      Pack a sumptuous, satisfying salad… throw together some cold, cooked meat, boiled
       potatoes, hard boiled eggs, halved cherry tomatoes, red onion, cucumber chunks and
       chopped gherkins and pickled onions.
      Leftovers from dinner are a great way to give your lunchbox a bit of added oomph!
       Leftover pasta, rice, couscous, potatoes, cold cuts of meat – they’re tasty and
       comforting hot or cold.
      Make a bulging sandwich with two slices of wholemeal bread, filled with layers of
       chicken, bacon, Cheddar cheese, tomato and lettuce. It’s Free on Original and Extra
       Easy – using Healthy Extras for your bread and cheese.
      Whenever you have a spare half an hour make a quick Free quiche using Free fillings
       such as lean bacon or ham, sliced potatoes or sweet potatoes and whatever Superfree
       vegetables you’ve got in your fridge. Pour over beaten eggs, fat free cottage cheese
       and herbs, and bake as a normal quiche. It’s great hot or cold and it will keep in the
       fridge for a couple of days (if it lasts that long!)

Heating up…

If you’ve got access to a microwave, then the possibilities are practically endless.

      Whether you bake it at home and warm it up, or microwave it at work, a jacket potato
       provides plenty of mealtime inspiration. Enjoy with your favourite Free filling like tuna,
       prawns, fat free cottage cheese and baked beans.
      Many of our successful members tell us that they cook extra-large pans of food, then
       freeze portions for a busy day… or to take to work for a speedy meal.

      Soup is one of the ultimate comfort foods and great for filling you up. For a quick and
       easy meal, or if you haven’t got the time to cook at home, there are many soups that
       can be enjoyed as your Healthy Extra ‘b’ choice. Our warming favourites include:
          o Baxter’s chunky smoked bacon and three bean (208g)
          o New Covent Garden minestrone fresh soup (300g)
          o Heinz classic chicken and barley broth (400g)
No matter what time of day or night it is, the glowing vending machine and charity sweet box
can provide more temptation that we can bear! Knowing the Syns of the treats that tempt
you the most means you can make a decision – do I want to use 10 Syns on a chocolate bar
right now? If the answer’s yes, go ahead and keep count. If you’d rather save your Syns for
later, being prepared with a handy drawer of Free snacks means that you can still have a
midnight feast! How about these Free Food options:

      Chopped vegetables like carrot, celery, peppers and cucumber
      Fresh fruit
      Hardboiled eggs
      Crab sticks
      Lean ham, chicken, turkey or beef
      Mullerlights
      Mugshots

If you've got your Healthy Extras left, tuck into one of these super snacks...

      Cheese and crackers – 4 Ryvita Original/Dark Rye/Sesame (Healthy Extra 'b' choice)
       topped with 6 Laughing Cow Light Triangles (Healthy Extra 'a' choice)
      Three Babybel lights (Healthy Extra 'a' choice)
      Two Ryvita fruit crunch (Healthy Extra 'b' choice)
      Bag Ryvita minis (Healthy Extra 'b' choice)

If you fancy a sweet treat with a cuppa mid-shift then these low Syn lovelies are just the
ticket.

      Cadbury Curly Wurly, 15g 3½ Syns
      Milky Way Magic Stars, 12g 3½ Syns
      Maltesers, 21.5g 5½ Syns

And if you’ve got a savoury snack urge then these are great.

      Salt and vinegar, cheese or barbeque flavour Jumbo Snack a Jacks, 2 Syns
      Quavers, 17g bag 4½ Syns
      Thai Sweet Chilli Velvet Crunch, 20g 4 Syns
                                  PACK THE PERFECT PICNIC!!




The traditional British picnic conjures up an image of great food, lush green grass, wild flowers, and
possibly a hint of romance! Well we can't promise the latter three, but we have some fantastic ideas
for tasty, quick, easy, and best of all low-Syn picnic food.

the picnic sandwich

For a perfect picnic sandwich try these tasty Free fillings:

      Grilled sweet pepper with 42g mozzarella (Healthy Extra ‘a’ choice) served on a bed of salad
       greens and basil (Free on Extra Easy, Green and Original)
      Crisp lean bacon, thick slices of firm fresh tomato and plenty of watercress for a deliciously
       peppery BLT (Free on Extra Easy and Original, count bacon as Healthy Extra ‘b’ choice (85g)
       or 6 Syns on Green)
      Pickled beetroot, sliced salad onions, halved cherry tomatoes, cucumber, lettuce and shredded
       carrot make up a super salad sarnie that's completely Free on both choices. For extra oomph,
       include sliced boiled eggs!

For more scrumptious sandwich suggestions, feast your eyes on our feature.

the meaty picnic

Pack up your hamper with these goodies, and get out into the great outdoors…

      Cold skinless roast chicken- Free on Extra Easy and Original
      Fresh pineapple cubeswrapped in lean ham slices - Free on Extra Easy and Original
      Sliced ham, turkey, chicken, beef- Free on Extra Easy and Original
      Chilled kebabs- skewer cherry tomatoes, rolled up ham/turkey, cubes of cucumber, inches of
       celery, squares of pepper and basil leaves to make a delicious lunch box treat that's Free on
       Extra Easy and Original
      Low-Syn Scotch eggs– shape sausage meat from Marks & Spencer Count On Us pork sausages
       (½ Syn each ) around a hard-boiled egg, making sure that the egg is covered. Crush a Scan
       Bran with a rolling pin. Roll the covered egg in the crumbs until evenly coated. Bake in a pre-
       heated oven at 180ºC for about 25 minutes. Use the Scan Bran as a Healthy Extra ‘b’ choice or
       count 1 Syn per crispbread used.

the veggie picnic

Grab your picnic blanket, along with these tasty ideas…

      Potato salad- made with boiled salad or new potatoes and fat free fromage frais. Flavour with
       garlic or fresh herbs for a fresh and Free salad on Extra Easy and Green.
      Pasta/rice/couscous salad- made with 100% Free Food. Try mixed beans, sweetcorn, celery,
       raw mushroom, pepper, cherry tomatoes, radish, spring onion, and flavour with Syn-free
       vinaigrette, fat free natural yogurt or fromage frais for a Free extravaganza on Extra Easy
       and Green.
      Broccoli quiche- made with a roasted red pepper base, lots of eggs, fat free natural cottage
       cheese, broccoli florets and seasoning. Cook at about 160ºC until golden brown. Free on Extras
       Easy, Green and Original.

perfect picnic puddings

You can't beat a punnet of strawberries. Did you know that many people eat strawberries with
vinegar or black pepper? Apparently, it enhances their flavour (and it's Free) - try it!

Fruit kebab - skewer lychees, kiwi, pineapple, physalis, kumquats and grapes for a fruit salad on a
stick - Free on both choices.

Keep it simple, and take a whole melon. Nibbling on a huge slice will be wonderfully refreshing before
or after your sandwich!

Syn-free snacks

Instead of sweets, why not take broad beans or peas still in their pods (both Free on Extra Easy and
Green) or unshelled boiled eggs (Free on Extra Easy, Green and Original). Shelling them will take
more time than opening a sweet wrapper, and the centre is Free!

Take a selection of raw vegetables cut into sticks to nibble on. You could make a variety of Free dips
out of fat free natural yogurt, fromage frais or cottage cheese, flavoured with finely chopped
garlic, paprika, chopped fresh pineapple or your favourite herbs.

Hints & tips

      Invest in a cool bag and freezer packs to keep your picnic fresh
      Take along a football or badminton racquets for a Body Magic boost between courses!
      Avoid melted, sticky chocolate by packing chocolate flavour Snack-a-Jacks and topping them
       with slices of banana when you get there.
      Get into the spirit of British picnics and take your brolly!

Packed with mouthwatering ideas for laid-back summer picnics, sizzling barbecues and family
entertaining, our gorgeous Simply Summer book is guaranteed to give you a taste of sunshine -
whatever the season.
                                                    SURVING THE SEASIDE




                               Deckchairs, sandcastles, paddling in the sea and… all that lovely food!
Even with the enticing smell of fish and chips wafting by, the ice cream stalls around every corner
and sweetshop treats aplenty, isn’t it great to know that a trip to the seaside doesn’t have to
sabotage your slimming!

turn a seaside shock into sun-kissed success

Whether you’re day-tripping, camping or staying at a B&B, being in the know about the good food
choices available – as well as the high-Syn shockers – is a great place to start when deciding how to
handle your holiday!

Take a look at the Extra Easy options below to feel confident in your seaside slimming.

the seaside shocker

B&B’s finest Full English breakfast - sausages, bacon, eggs, fried bread, beans (32+ Syns)

99 ice cream (13 Syns)

Hot dog lunch with ketchup and onions (21 Syns)

Deep fried doughnut coated in sugar (15 Syns)

Fish and chip supper (39½ Syns)

Total – a whopping 123 Syns!


seaside satisfaction

B&B or self-catered breakfast of lean grilled bacon, poached mushrooms, grilled tomatoes and
poached eggs with 1 slice of wholemeal toast. (Free plus a Healthy Extra ‘b’ choice)

Fab ice lolly (4½ Syns)

Visit the Jacket potato van for a potato topped with baked beans and no butter. (Free! Asking for
it without butter saves you 3½ Syns per pat.) Visit the fresh fish stall for a pot of mussels, whelks,
winkles or cockles (Free!)

Pick up a pint of prawns if you’re feeling peckish (Free!)

End the day with a fish supper (remove the batter for Free fish – and save 17 Syns!) with mushy
peas (Free!). Or visit a seafood restaurant for grilled fresh fish, new potatoes and steamed
vegetables – or even surf and turf – it can all be done for Free!
Total – a saintly 4½Syns!

With Food Optimising there are tons of ways to make seaside grub good for you, we’re here to help
with our seaside solutions…

breakfast before the beach

Starting the day off with a good hearty breakfast in a B&B is easy; all it takes is a few tweaks to
the regular menu!

A full English breakfast of egg, lean bacon, sausages, tomatoes and mushrooms is a good choice for
an Extra Easy or Original day (everything is Free with the exception of the sausage - 1 thick sausage
is 5½ Syns, 1 thin is 4 Syns). Asking for your breakfast to be grilled rather than fried and choosing
poached or scrambled egg combats hidden Syns.

For a Green or veggie choice, poached egg, mushrooms, baked beans and tomatoes are all great
choices, and all Free.

Most B&Bs have a choice of cereals – Weetabix, Branflakes, Shredded Wheat and Ready Brek can all
be enjoyed as Healthy Extra ‘b’ choices.

Tuck into two medium slices of wholemeal toast for only 2½ Syns (as a Healthy Extra ‘b’ choice)
spread on a 20g packet of marmalade or strawberry jam for only 2½ Syns, or swap these for a thick
layer of totally Free Marmite!

snacks among the sandcastles

The point of going to the seaside is to have fun, and the last thing we want when everyone else is
enjoying a tasty bite to eat, is to be missing out. The good news is some of the traditional seaside
snacks are lusciously low in Syns! Savour your Syns by swapping deep-fried doughnuts and hotdogs
for these seaside snacks:

      Pot of whelks/clams/winkles – Free on Original and Extra Easy
      Crabsticks or jellied eels – Free on Original and Extra Easy
      Potted shrimp – Free on Original and Extra Easy
      Mini Milk ice cream – 1½ Syns
      Stick of candy floss – 3 Syns
      Fruit Pastil ice lolly – 3 Syns
      Fab lolly – 4½ Syns
      Small stick of rock (32g) – 6 Syns

By packing Food Optimising snacks where you can, you'll always have a nibble at hand to keep hunger
at bay until lunchtime! Fresh fruit, Free yogurts, Hi-fi bars and Ryvita Minis all make great options.
                                        FOOD ON THE MOVE


Whether it’s a sandwich on the run, lunch in a hurry or a speedy snack you’re after,
we’ve got the tips and ideas for saving Syns (and time!) when you’re on the
move!Sandwich shops

A sandwich on the go doesn’t have to be a massive-Syn, mayonnaise-loaded minefield! Because
there are so many Free Foods to choose from there are heaps of Food Optimising ways to
‘sandwich in’ a slimming snack!

     Automatically reduce the Syns in pre-packed sandwiches by choosing wholemeal bread
      as a Healthy Extra ‘b’ choice (deducting 6 Syns from the sandwich). Check that it is
      wholemeal – watch out for those delicious granary and wholegrains.
     On Extra Easy and Original, choose fillings like chicken, beef, ham, tuna or prawns with
      salad - all Free Food. Keep track of mayo, cheese, dressing or butter.
     On all choices go for sliced egg, salad or houmous (Healthy Extra ‘b’ choice).
     In made-to-order sandwich shops you can specify exactly what you’d like, without
      having the added pickle/mayonnaise that accompanies ready-made ones. Ask for extra
      delicious Free fillings. Also, there are usually salad boxes available which is a fab
      option if you don’t want to use your Healthy Extra choice on bread.

Barmy sarnies: Be wary of baguettes and speciality breads – even wholemeal baguettes can
be a staggering 21½ Syns. Also, watch out for ‘healthy’ versions of pre-packed sandwiches –
often still high in Syns.

Speedy snacks

     Pasta salads in a vinaigrette or tomato-based dressing are healthier options for an
      Extra Easy and Green day, as are couscous or rice and bean salads. Watch out for Syns
      that slip in from cheese, olive oil or mayonnaise.
     On Extra Easy and Original, grab ready-cooked marinated chicken pieces or chicken
      drumsticks with the skin taken off. Seafood sticks are a fab Free filler, or a packet of
      wafer-thin honey roast ham makes a great on-the-go snack.
     A carton of very low fat cottage cheese with chives makes a nourishing nibble, or try a
      very low fat flavoured variety such as pineapple, tuna and sweetcorn or prawn (these
      are all usually Free or very low-Syn). A packet of Ryvita Minis (Healthy Extra ‘b’
      choice) goes great with them!
     Sushi makes a very low-Syn snack on Extra Easy and Green, especially the vegetarian
      varieties (on average 1 Syn per pack).
     Many stores have ready-prepared bags of baby carrots or other veg just ready for you
      to crunch into.
     If you’re near a greengrocer you can’t beat a good old piece of fruit to keep you going – all fresh fruit is Free!
Hot stuff!

It’s a Saturday afternoon, you’re shopping in town and your tummy starts to rumble… with
fast food outlets galore, is there a Food Optimising option around? You bet!

     Most fast food restaurants these days have salads on the menu; many come with
      grilled chicken that works out around 5½ Syns per serving. Dressings usually come in a
      separate pot so you can stay in control of Syns.
     If you want a lot more meal for your Syns the best place to visit is the jacket potato
      van – unlimited baked beans or tuna (Free on Extra Easy, or a Healthy Extra 'b' on
      Green and Original) with no butter of course, fill you up and don’t use any Syns!
     Going for a black coffee, tea, diet Coke or low-cal fruit drink to stave off the hunger
      until you get home for a quick Free snack of ham, chicken or fruit helps you avoid Syns.
     Pop in to a supermarket to buy some sliced ham or cooked chicken.

Sipping your Syns

Watch out for high-Syn lattes and creamy cappuccinos from trendy coffee bars – a regular
cappuccino (12fl oz/340ml) made with whole milk contains around 7 Syns. Whole milk lattes
are even more at around 11½ Syns for a regular cup and mocha topped with whipped cream,
ranges between 11 and 21 Syns! Adding syrups sends the Syns sky high! Asking for skimmed
(skinny) milk (counting it as part of your Healthy Extra ‘a’ choice) and swapping sugar for
Free sweetener helps to save Syns.
                                                OPTIMISE YOUR DRINKS!

Food Optimising, as we know, doesn’t mean cutting out the fun from life! Our top tipples guide means your drinks
cabinet will be brimming with booze that’s low in Syns!

Alcopop alternatives

Every bar nowadays has a barrage of brightly coloured bottles, tempting us with their exotic sounding names! Check out
our alcopop alternatives - cutting out the sugary Syns but not the alcohol content!

       A bottle of WKD Vodka Blue at a whopping 13½ Syns can easily be made low in Syns. Sugar Free Red Bull and a
        25ml shot of vodka at just 2½ Syns will give you wings!
       Smirnoff Ice at a huge 9 Syns a bottle can be reduced to 2½ Syns by mixing vodka and diet lemonade – don’t
        forget a twist of lemon and lime for extra flavour!
       Bacardi Breezer has the lowest Syn alcopop options with their Diet Lemon flavour at 5 Syns a bottle and Diet
        Orange at 4 Syns a bottle.

        Wine and dine

Is it me or are wine glasses getting bigger? When confronted with a goldfish bowl sized glass it can be hard not to sink a
load of Syns!

       125ml of any dry white wine is just 4 Syns!
       Make your wine go further with a spritzer – topping it up with fizzy water adds no Syns - just sparkle!
       Red wine is 4½ Syns for a 125ml glass

Spirits, in general are reasonably low in Syns - a 25ml shot is roughly the size of a small egg cup.

       Bacardi, Brandy, Gin, Vodka and Whisky are all 2½ Syns for a 25ml shot – add slimline tonic water, diet coke or
        sugar free cordial for a Free mixer!
       A relaxing glass of port is 4 Syns per 50ml; Croft Original Sherry is 3½ Syns, or you could enjoy one of the many
        oriental dishes containing sherry as an ingredient such as our tasty Chinese Chicken.
       For an after dinner liqueur, a 25ml glass of Tia Maria is 3½ Syns, whilst 25ml of Cointreau or Drambuie can be
        enjoyed for 4 Syns or made into a delicious after dinner coffee!

A beery good time

There’s nothing like a cold glass of beer on a hot summer’s day, but with bottled lager containing up to 8½ Syns and beer
up to 9½ Syns it can be easy to sip quite a few Syns!

Making your lager or beer into shandy, with sugar free lemonade means your pints will last you that little bit longer. An
alcohol free lager is only 3 Syns for 284ml, meaning you can enjoy the taste of lager but cut down on Syns (and a
hangover!)

Brilliant beverages – alcohol free!

It’s not all sugar-free orange squash and Diet Coke! You can make non-alcoholic drinks just as exciting as their all-singing,
all-dancing cocktail cousins!

       Sugar free apple and lime cordial mixed with 250ml of no added sugar cranberry juice, crushed ice and soda
        water equals a zingy sensation on your tongue for only ½ Syn!
       For something different, 284ml of Ginger Ale is only 3 Syns. Mixing this into a jug with sugar free lemonade and
        diced fruit makes this into a summery punch!
       Iced coffee, made simply by blending instant coffee, milk and sweetener, then chilling in the fridge is totally
        Free (milk used as a Healthy Extra ‘a’) and is fantastically refreshing!
                                          RAISE YOUR GLASS

                              WITHOUT RAISING YOUR WEIGHT !



As you know at Slimming World no food or drink is banned and we positively encourage you to have a
daily quota of “bits on the side” or as we call them, Syns.

By including your drinks within your normal 5-15 Syns daily it is easy to naturally stay within the recommended
intake levels. Isn’t it terrific to know that we can raise a glass without raising our weight?

Syn values at a glance - what's your poison?

Bacardi [35ml] 4 Syns
Bacardi Breezer, Pineapple [275ml bottle] 7½ Syns
Bacardi Breezer, Orange [275ml bottle] 7½ Syns
Bailey's Irish Cream [35ml] 4½ Syns
Beck's [275ml bottle] 5 Syns
Bitter (John Smith's) [440ml can] 7 Syns
Brandy [35ml] 4 Syns
Budweiser [300ml bottle] 6 Syns
Champagne [¼pt/142ml] 5½ Syns
Drambuie [35ml] 6 Syns
Gin [35ml] 4½ Syns
Guinness Original [440ml can] 8 Syns
Martini Bianco [50ml] 3½ Syns
Port [50ml] 4 Syns
Scrumpy Jack [440ml can] 10 Syns
Sherry (Croft Original) [50ml] 3½ Syns
Tia Maria [35ml] 4½ Syns
Vodka [35ml] 4 Syns
Whisky [35ml] 4 Syns
Wine - Dry white [175ml] 6 Syns
Wine - Red [175ml] 6 Syns
Wine - Sweet white [175ml] 8 Syns

Top tips for tantalising tipples

      Add soda water to your wine or spirits to make a long spritzer.
      Drink Free fizzy mineral water or a carbonated diet drink between glasses of alcohol - these generally
       take longer to drink than still drinks, and they're also more filling!
      A slimmer's best bet is a single shot of spirit [35ml measure] with a low calorie mixer, e.g. gin and
       Slimline tonic [4 Syns] or Bacardi and Diet Coke [4 Syns]. Other good choices include shandy made
       from lager or bitter with diet lemonade [approx 4 Syns per half pint]; dry white wine spritzer with low
       calorie fizzy water [6½ Syns for 175ml wine] or Campari [35ml] with diet lemonade [4½ Syns].
      Sorry Del Boy, drinks to avoid are the creamy ones (Bailey’s, advocaat, pina colada), and cocktails for
       which you can’t easily work out the Syn content. Alcopops have the same amount of alcohol as beer, but
       usually much more sugar which bumps up their calorie content and Syn value. Branded spirit and fruit
       juice combinations (e.g. Bacardi Breezers) may seem healthy, but each bottle usually provides more
       than a standard measure of spirit and the fruit juice has as many calories as a full sugar soft drink!
                              WEEKENDS, SOCAILISING, SHOPPING, SUNDAY ROAST
                                             AND SLIMMING!!!



                          After a long and hard week at work the weekends are certainly to be
                          enjoyed and slimming shouldn't spoil that. Whether your weekend's full
                          of shopping, socialising or staying in, these tips should help you eliminate
your weekend worries and achieve that fabulous weight loss that you so deserve next week.

Shopping

Spending Saturday in town can be a real minefield for us slimmers. Surrounded by fast food joints
and needing something quick and hassle-free can mean that we sometimes scupper our slimming
campaign faster than a shopaholic in a shoe sale! If shopping is one of your danger areas, take along
some of our tips next time you’re in town...

      Don’t walk past the jacket potato van, pause to have a look at the menu. On a Green or Extra
       Easy day choose a huge jacket with baked beans. Ask for your spud without butter and the
       whole thing is completely Free!
      For a ready-made snack on the go, Marks & Spencer or Boots often have healthier options. Go
       for salad pots (without dressing or croutons to make it low-Syn), sushi packs, or sandwiches
       made from wholemeal bread. (Deduct 6 Syns from the sandwich by taking the bread as your
       Healthy Extra ‘b’ choice). Free fillings like ham, chicken or tuna without the mayonnaise will
       keep the Syns low. If you’ve got time before your shopping trip take a look on Syns Online for
       the healthiest snack options so you’ll be prepared when hunger strikes!
      Fast Food doesn’t have to be high in Syns. If you’re dragged into a burger bar (kicking and
       screaming – we know!) relinquish your Burger King Whopper (30½ Syns) for Chicken fillet
       strips (3 pieces are 6 Syns on Original/Extra Easy) and an LA Garden Salad with no dressing
       (Free). Swap your McDonald’s Big Mac (25 Syns) for a grilled chicken McSalad without Caesar
       dressing & croutons (2 Syns on Original/Extra Easy, 8 Syns on Green).

Going out with friends for food

      If you're going to a pub or restaurant for a meal, it can be helpful to ring ahead (or go online)
       for a copy of the menu – choosing Food Optimising-friendly options in advance can make it
       easier to resist temptation. Decide whether you’re going to stick to Food Optimising as usual,
       making the most of Free Food options or whether you’re going to have a flexible Syns day
       (working out an upper limit on your Syn allowance for this).
      Don't let the restaurant scupper your slimming. Ask for vegetables without butter and sauces
       on the side. That way you're in control - not the chef!
      Eating lots of Free Food during the day and saving your daily Healthy Extras and Syns for the
       meal could open up many more choices from the menu.
      Many restaurants or pubs will serve a main course with a choice of potatoes - chips, new
       potatoes, mash or jacket. If they don't ask you which you want, let them know... the customer
       is always right!
                      Going out with friends for drinks

                            Add soda water to your wine or spirits to make a long spritzer.
                           Drink fizzy mineral water or a carbonated diet drink between glasses of
                             alcohol - these generally take longer to drink than still drinks, and
                             they're also more filling!
                           A slimmer's best bet is a single shot of spirit (25ml measure) with a low
      calorie mixer, eg gin and Slimline tonic (2½ Syns) or Bacardi and Diet Coke (2½ Syns). Other
      good choices include dry white wine spritzer with sparkling water (4 Syns for 125ml wine) or
      Tia Maria on ice (3½ Syns per 25ml).

Staying in: entertaining at home

Staying in is the new going out, you know and if you're planning a dinner party, here are a few ideas
for a terrific Food Optimising menu. Your friends won't know you (and they!) are slimming!



Staying in: Sunday dinner

Whether or not it’s a Sunday, the roast dinner was made for Food Optimisers – it’s packed with loads
of lovely Free Food, and even with all the trimmings, it's easy to enjoy for just a few Syns! (So
you've got plenty left for a glass of wine to go with it!)

The Original Sunday roast (4 Syns each, plus a healthy Extra 'b' choice)
Fill your plate with loads of lean roast beef/pork/chicken/turkey/salmon/Quorn fillet… the choice is
yours! Pile on the broccoli, carrots, green beans and any other Free vegetable that you fancy. Choose
boiled potatoes or a jacket potato from the Healthy Extra 'b' list. 1 small Yorkshire pud counts as 3
Syns. 4 tbsp gravy (no added fat) counts as 1 Syn.

The Green Sunday roast (4 Syns each, plus a healthy Extra 'b' choice)
Pile your plate with loads of boiled, mashed and/or dry roast potatoes and parsnips. Don’t scrimp on
the broccoli, carrots, peas, corn, green beans and any other Free vegetable that you fancy! Choose a
measured portion of lean roast beef/pork/chicken/turkey/salmon as a Healthy Extra 'b' choice - or
Quorn fillets for Free. 1 small Yorkshire pud counts as 3 Syns. 4 tbsp gravy (no added fat) counts as
1 Syn.

The Extra Easy Sunday roast (4 Syns each)
Fill your plate with loads of lean roast beef/pork/chicken/turkey/salmon/Quorn fillet… the choice is
yours! Pile on the broccoli, carrots, green beans and any other Free vegetable that you fancy. Add
boiled, mashed and/or dry roast potatoes and parsnips. 1 small Yorkshire pud counts as 3 Syns. 4
tbsp gravy (no added fat) counts as 1 Syn.
                                      FLEXIBLE SYNS



Many people put themselves under appalling pressure without even realising it. The
scenario can vary tremendously in content but the process is the same.

The scenario is all too familiar and goes something like this: There we are, bounding along,
being incredibly 'good', losing weight well, when along comes temptation and we let that iron
control slip - just a little. We're so disappointed that we tell ourselves we've spoiled
everything, we've 'blown' it. We continue to 'blow' it [might as well, now we've ruined our
perfect run] for days or even weeks. Result - significant weight gain, significant damage to
our self-esteem, significant reinforcement of our belief that we're useless at this slimming
game.

At Slimming World, we have a wonderful eating plan, it's called Food Optimising. You can eat
loads of food and lose weight. There's a list as long as your arm of what we call Free Food -
different foods that you can eat freely to satisfy your appetite. Then we ask you to eat
some more food, called Healthy Extras, to ensure a good nutritional balance. Then, on top of
all that, there's what we humorously call Syns - foods often banned on diets because they're
quite fattening. Between 10 and 15 Syns is about the recommended amount a day for
someone who's two to three stones overweight [you can have more if you have more to lose].
This helps you lose weight at a good and sensible rate, say a couple of pounds a week.

In other words, it's a way of eating that can be adopted quite naturally as a way to eat for
life. It's a way of eating that you can feel so comfortable with that it's no hardship to adopt
it for good. It's a way of eating that slim people do as a matter of course and they've never
even tried Food Optimising!

Flexible friends

The point I'm making is that it's a super way of losing weight and keeping it off. However,
there are times when those usual Syns just aren't enough. Certainly, you could eat out or go
to a party and stick rigidly to your Syns, but you may find yourself feeling just a touch
deprived, like a martyr. And that's when trouble can start. So what's the alternative?
Flexibility!

Slim people overeat occasionally and don't worry about it. They carry on with their normal
routine as soon as they're able. Or they adjust what they eat beforehand. Or they
compensate afterwards. Slimmers can do the same - and it works.

Most slimmers are happy with the idea of cutting down beforehand or compensating
afterwards. Maybe that's because they can see the logic of it, or because they feel they
must 'pay' or suffer for their pleasures. But at Slimming World we don't believe in
suffering! We take flexibility much further: we believe that sometimes flexibility means
doubling or even trebling your Syns for the day - without paying!

Ask a dedicated slimmer to be really flexible - to have maybe 30 Syns for a day, without
compensating before or after - and you'll often see a look of shock and disbelief.

But trust me, the most common reason for failure I've found has been lack of flexibility.
Over-rigid adherence to any slimming plan has been the ultimate cause of many a slimmer's
downfall. That's when 'diet' becomes a four-letter word. That's when that weight that you
swore you would never regain comes creeping back.

Remember the scenario I described earlier? Now imagine, when you've 'blown' it, how many
extra Syns (or calories) you actually ate. You probably have no idea because you stopped
counting. And you stopped counting the next day, and the next... We're now talking hundreds
of extra calories (or Syns) - hundreds! That's when the real weight loss damage is done, not
by just allowing yourself a bit of extra leeway - say an extra 20 Syns or so - but by giving up
for a week or a month or a year.

We often see people who take the fast route, the motorway to slimming success, and end up
so exhausted at the end of their journey that they relapse. Those who take the scenic route
still reach their destination, maybe a little later, but they've had a much more pleasant
journey and are in great spirits to continue. So, be kind to the most important person you
know - you.

Every now and then, ease the pressure on yourself. How much and how often? You decide.
Try it out. Give yourself an extra allowance when you need it most, negotiate an upper limit
with yourself - even if it's just a stressful day - and you'll also be giving yourself a real
chance of success, for life. Just keep counting - and stick to your upper limit - you can count
on it!

								
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