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C CC A good or very good source of calcium, F FF Are foods high or extra-high in fibre. H HH These foods are particularly healthy S SS Choose them regularly or are vital for good health . and nutritious to speed or super-speed your weight loss. symbol sense f Amla (Indian gooseberry) s Apples s Apricots S Babaco Bananas S Bilberries f S Blackberries f S Blackcurrants Blueberries S Boysenberries s Carambola (star fruit) s Cashew fruit (not cashew nut) s Cherries s Clementines f S Cranberries Custard apple (cherimoya) s Damsons s Elderberries s Feijoa s Figs S Gooseberries S Grapefruit Grapes s Greengages f s Grenadilla f S Guava Jambu fruit Jujube (Chinese date) S Kiwano (horned melon) s Kiwi fruit f s Kumquats S Lemons S Limes S Loganberries S Loquats Lychees Mammie apple s Mandarins Mango Mangosteen F s Medlars S Melon, all varieties except watermelon s Mulberries s Nectarines s Oranges s Ortaniques (honey tangerines) s Papaya (paw paw) f s Passion fruit s Peaches s Pears Persimmon (sharon fruit) Physalis s Pineapple s Plums f Pomegranates S Pomelo s Prickly pears Rambutan S Raspberries f S Redcurrants S Rhubarb F Sapodilla s Satsumas S Strawberries S Tamarillos s Tangerines f S Tayberries s Ugli fruit s Watermelon f S Whitecurrants S Yellow plums fruit HH Nearly all fruits are Superfree Foods ! Have as much fresh or frozen fruit as you like for breakfast, for dessert, as a snack or just any time you feel peckish.Note: Cooked, canned and dried fruit count as Healthy Extras or as Syns: puréed fruit, fruit juice, nectars and smoothies always count as Syns. A l l t h e s e f o o d s a r e F r e e o n E x t r a E a s y, G r e e n * a n d O r i g i n a l *. * F o r d e t a i l s o f G r e e n a n d O r i g i n a l s e e t h e e x t r a d o w n l o a d s Make Free Food power work for you! Free Food is the masterstroke that makes Food Optimising so effective and so very easy. ã Free Food is how you satisfy your appetite even on the hungriest of days. ã Free Food is how you learn to lose weight and keep it off for good .Hundreds of healthy, delicious, everyday Free Foods are yours to enjoy with absolutely no limits : no weighing, no calculating, no estimating, no counting, no kidding! On the following pages you’ll find lists of Superfree Foods – super-satisfying for your appetite and the very lowest in calories – tuck in anytime, anywhere! These include: ã Fresh and frozen fruit ã Vegetables Plus all the fabulous Free Foods you can enjoy any time to satisfy your appetite, also with no limits. They include: ã Lean meat and poultry ã Fish and seafood ã Potatoes, pulses and starchy vegetables ã Rice, pasta and grains ã Eggs ã Fat free dairy products ã Vegetable proteins, eg Quorn and tofu Superfree Foods are super -satisfying for the appetite and very, very low in calories. Fill of your plate with Superfree Foods and make them your first choice between meals. You’ll naturally limit your energy intake without counting a single calorie, and you’ll be enjoying a really healthy diet, making your weight loss success extra easy! 1 3 healthwise... The Department of Health recommends that we eat five portions of fruit and vegetables a day – we recommend that you eat at least that amount: more if you like! superfree foods Free Foods Superfree & p a g e 1 / 5 C CC A good or very good source of calcium, F FF Are foods high or extra-high in fibre. H HH These foods are particularly healthy S SS Choose them regularly or are vital for good health . and nutritious to speed or super-speed your weight loss. symbol sense A l l t h e s e f o o d s a r e F r e e o n E x t r a E a s y , G r e e n * a n d O r i g i n a l * . * F o r d e t a i l s o f G r e e n a n d O r i g i n a l s e e t h e e x t r a d o w n l o a d s s Acorn squash s Alfalfa sprouts f Artichokes s Asparagus s Aubergine s Baby whole sweetcorn f s Balor beans s Bamboo shoots s Bean sprouts s Beetroot s Broccoli f Brussels sprouts s Butternut squash s Cabbage (all types) f s Capers s Carrots s Cauliflower f s Celeriac s Celery s Chicory s Chillies C s Chinese leaves (amaranth) s Chioca s Choko (custard marrow) c f s Cluster beans s Courgettes s Cucumber c f s Curly kale s Endive s Fennel s French beans f Garlic s Gherkins s Green beans s Karela s Kohlrabi (cabbage turnip) s Leeks s Lettuce s Mangetout s Marrow s Mushrooms s Mustard & cress c f s Okra s Onions f s Papri beans s Passata (sieved tomatoes) s Peppers/Pimentos s Pumpkin s Radicchio s Radishes s Runner beans f s Salsify s Seakale F s Seaweed s Shallots s Spaghetti squash c s Spinach c f s Spring greens s Spring onions s Sugar snap peas s Swede s Tomatoes s Turnips C f s Vine leaves f Water chestnuts c s Watercress vegetables HH Nearly all vegetables are Superfree Foods ! Enjoy them fresh, frozen, canned or pickled in vinegar. Cook them in any way you like; without fat to keep them Superfree! superfree foods Fill of your plate with Superfree Foods and make them your first choice between meals. You’ll naturally limit your energy intake without counting a single calorie, and you’ll be enjoying a really healthy diet, making your weight loss success extra easy! 1 3 golden rules... The two golden rules for a healthy diet are: 1 a wide variety of foods 2 everything in moderation p a g e 2 / 5 p a g e 3 / 5 C CC A good or very good source of calcium, F FF Are foods high or extra-high in fibre. H HH These foods are particularly healthy S SS Choose them regularly or are vital for good health . and nutritious to speed or super-speed your weight loss. symbol sense A l l t h e s e f o o d s a r e F r e e o n E x t r a E a s y a n d G r e e n * ! * F o r d e t a i l s o f t h e G r e e n c h o i c e s e e t h e e x t r a d o w n l o a d s starchy vegetables & pulses Beans, peas and lentils are known as pulses. They’re all super-healthy, super-filling and super-tasty. Choose fresh, frozen or canned varieties. If you add fat during cooking, count it as Syns. h f Aduki beans h S f Baked beans in tomato sauce h s F Black beans h f Black eye beans h S f Black gram beans h s f Borlotti beans h S f Broad beans h S f Butter beans h S F Cannellini beans h f Chickpeas H Corn on the cob h s f Dried peas h s f Flageolet beans h S f Garden peas h s F Haricot beans h s f Lentils, all varieties h s f Marrowfat peas h s f Mung beans h S Mushy peas H f Parsnips h S f Petits pois h F Pigeon peas h F Pinto beans H Plantain H Potatoes h s f Processed peas h s F Red kidney beans h F Soya beans h Split peas H Sweetcorn H Sweet potatoes h S Sword beans H Taro H Yams rice, pasta & grains H Rice, pasta and grains are staples that you can make into hundreds of delicious meals. They are nutritious and cooked without fat, they’re Free Food . Buckwheat* Bulgur wheat* Couscous* Dried pasta (all types, eg tagliatelle, spaghetti, lasagne and cannelloni tubes) Millet* Noodles, plain, dried Pearl barley* Quinoa* Rice* * If ground, or used as a flour substitute, these foods have a Syn value. healthwise...healthwise...healthwise... Potatoes don’t count towards your ‘five a day’ – but they are filling and a good source of vitamin C and fibre.Choose wholegrain or brown rice, and wholemeal or wholewheat pasta, for extra fibre.Pregnant women, the elderly and babies are advised not to eat raw or soft-boiled eggs. healthwise... If you have diabetes, let us know by updating your profile. We’ll send you a copy of our diabetes information factsheet. We recommend that you talk to your diabetes care team about Food Optimising. As well as all that fabulous Superfree Food, you can eat as much as you like of all this wonderfully satisfying Free Food . Remember to fill of your plate with Superfree Foods! free foods eggs Enjoy eggs boiled, coddled, poached, scrambled or fried using low calorie cooking spray. dairy products h c Quark – skimmed milk soft cheese h c Fat free natural cottage cheese* h c Fat free natural fromage frais* h c Fat free natural yogurt* * Some flavoured varieties have Syns. vegetable proteins/ meat replacement h s f Quorn mince and pieces Use this to replace meat in pies, pasta dishes, chilli and curries. C Tofu, naturally smoked and plain Textured vegetable protein (tvp)/soya protein Made with defatted soya 1 3 p a g e 4 / 5 Meat products such as burgers and sausages generally have a Syn value, see the Syns download or use Syns Online. tip! A ll these f oods ar e F r ee on E x tr a E asy and Or iginal* ! * F o r d eta i ls of the O r ig i n a l c ho i ce see t he e x t ra d ow n l o ad . meat & poultry Very lean cuts of meat and poultry are Free Food so enjoy your favourites!Remove all skin and fat from poultry and trim all visible fat from meat before eating, to ensure it's Free. If you add fat, count the fat as Syns. meat Bacon (back/lean) Beef Gammon Ham Lamb Pork s Veal poultry h s Chicken Duck h s Turkey game & offal Brains Brawn Grouse / Guinea fowl s Heart s Kidney Liver, all types Oxtail Partridge / Quail Pheasant Pigeon Rabbit / Hare Sweetbreads S Tripe s Venison fish H Most fish is Free Food (on the Extra Easy and Original choices) and can be cooked in any way you like. If you add fat, count the fat as Syns. Fish canned in brine, tomato sauce or spring water is also Free Food. For fish canned in oil, see the Syns section. All fish is good for your health, and many are Speed or Super Speed foods, so they can help boost your weight loss. white fish s Bream S Cod, plain or smoked S Coley Dogfish S Dover sole S Haddock, plain or smoked s Hake s Halibut S John Dory S Lemon sole S Monkfish Mullet S Plaice s c Sea bass S Skate s Turbot S Whiting oily fish Carp s Eel, jellied Eel, plain Herring s Jackfish Kippers Mackerel (not smoked) C Pilchards Rollmop herring Salmon, plain or smoked C Sardines Sprats s Swordfish Trout s Tuna, canned Tuna, fresh Whitebait shellfish Abalone S Clams S Cockles S c Crab, canned s Crab, fresh S Crayfish S Cuttlefish s Lobster s Mussels S Octopus S c Oysters s Prawns Scallops s Scampi (not in breadcrumbs) C Shrimps S Squid S Whelks S c Winkles fish products s Caviare s Cod roe s Herring roe Seafood or crab sticks fish counter treats Look out for these more unusual fish when you’re shopping: they’re all Free Foods ! s Catfish Conger eel S Dab S Flounder S Flying fish S Hoki S Ling S Parrot fish S Pollack s Pomfret S Red snapper s Redfish s Shark S c Tilapia free foods healthwise... For good health, aim to eat at least two portions of fish a week, of which one should be oily fish.* *Mums-to-be, breastfeeding mums and teens are advised to limit consumption of fish and shellfish. C CC A good or very good source of calcium, F FF Are foods high or extra-high in fibre. H HH These foods are particularly healthy S SS Choose them regularly or are vital for good health . and nutritious to speed or super-speed your weight loss. symbol sense
