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As well as our generous Extra Easy plan, Food Optimising offers you 

two more delicious plans – for extra choice, extra variety and 

extra freedom! Every day can be an Extra Easy day, or you can 

choose a day at a time from Extra Easy, 

Green

 and 

Original

. 

The choice is yours!

The Green choice offers you unlimited pasta, potatoes, grains, pulses and 

vegetables, fruit, eggs and vegetable proteins like Quorn and tofu, with double the 

Healthy Extra choices each day – that’s 1 or 2 ‘a’ choices and 2 ‘b’ choices! To unlimited 

Free Food, add measured Healthy Extra portions of meat, fish, milk, bread and cereal or 

nuts and seeds for extra protein and extra calcium. It’s super-slimming, it’s super-healthy 

and it’s just perfect for vegetarians!

Choose

 

your

 Healthy Extras

choose 

once or twice from the Healthy Extra ‘a’ section and twice 

from an extended Healthy Extra ‘b’ section (on the getting started 

Healthy Extras download 

and the green list opposite)

2

Choose

 

your

 

Free Foods

choose freely from the 

Superfree Foods

 

and from the 

Green Free Foods

 

(on the Getting started downloads) – that means any Free Food that’s coloured 

green

 or 

orange

1

meat & poultry

Cook meat and poultry any way you like 

without adding fat, or stir-fry with 

a little low fat cooking spray.

Remove all visible fat from meat 

and all fat and skin from poultry before 

eating. All measurements are for flesh only, 

with bones and skin removed.

raw 

cooked 

weight 

weight

 

 

 

beef

85g 

57g 

beef or steak

85g 

71g 

extra lean minced beef

113g 

57g 

veal fillet

85g

 

57g

 

lamb

 

 

 

poultry

113g 

71g 

chicken

85g 

57g 

duck

113g 

71g 

turkey

 

 

 

pork

85g 

57g 

bacon

85g  

57g 

gammon

85g  

85g 

ham

100g   57g 

pork

 

 

 

offal

113g  

71g 

kidney, any type

113g  

71g 

liver (calf, chicken, pig)

85g  

57g 

liver (lamb)

fish

Cook any way you like without adding fat, 

or stir-fry with a little low fat cooking spray. 

 

 

white fish

113g    hake
 

 

halibut

 

 

sea bass

 

 

turbot

142g   

cod

 

 

haddock

 

 

hoki

 

 

lemon sole

 

 

plaice

 

 

whiting

170g   

monkfish

 

 

skate

 

 

oily fish

57g   

herring

 

 

kippers

 

 

mackerel, fresh

 

 

salmon, fresh

71g

    

salmon, canned in brine

 

C

 sardines, canned in 

 

 

tomato sauce

 

 

sardines, fresh

85g

 

c

 pilchards, canned in 

 

 

tomato sauce

 

 

salmon, smoked

 

 

trout

 

tuna, fresh

113g   

carp

 

 

swordfish

 

 

tuna, canned in brine

 

 

tuna, canned in spring water

Even more choice for you...

healthwise...

For good health, aim to eat at least 

two portions of fish a week, of which 

one should be oily fish.

each day enjoy 5 to 

15 Syns, counting 

the 

Green

 Syn value

3

Choose

Syns

your

x

e  tra

healthy

‘

b

’

 choices

the 

green

choice

the Green choice  the Green choice  the Green choice  the Green choice  the Green choice  the Green choice  the Green choice  the Green choice  the Green choice  the Green choice  the Green choice  the Green 

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

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x

e  tra

healthy

‘

b

’

 choices

Nuts and seeds contain high levels of 

oil. Check measurements for Healthy 

Extras or count them as Syns. 

tip!

hot

shellfish

113g of the following fish is a 

Healthy Extra serving:

 

crab, fresh

 

lobster

 

mussels

c

  prawns, cooked & peeled

c

  scampi (not in breadcrumbs)

C

  shrimps

142g of the following fish is a 

Healthy Extra serving:

c

  crab, canned in brine

 

octopus

c

  prawns, raw & shell on

 

scallops, without shells

 

squid

170g of the following fish is a 

Healthy Extra serving:

s

  cockles

c

  oysters

227g of the following fish is a 

Healthy Extra serving:

c

  cockles

nuts & seeds

Nuts and seeds are a great source of 

protein and minerals and a super snack!

 

10 almonds, shelled and whole or 

 

2 level dsp flaked almonds

 

6 brazil nuts, shelled and whole

 

20 cashew nuts, shelled and whole

s

  3 chestnuts, shelled and whole

f

  7 chestnuts, shelled and whole

 

28g coconut, fresh

 

9 hazelnuts

 

28g houmous

s

  28g houmous, reduced fat

 

57g houmous, reduced fat

 

2 level dsp linseed

 

2 level dsp mixed nuts, chopped

 

16 peanuts, shelled & whole

 

3 pecan nuts

 

1 level tbsp pine nuts or kernels

 

2 level dsp pistachio nuts, shelled

 

2 level dsp pumpkin seeds

 

2 level dsp sesame seeds

 

2 level dsp sunflower seeds

s

  2 level dsp tahini paste

 

28g tiger nuts

 

6 walnut halves

cheese

28g of the following cheese is a 

Healthy Extra serving:

 

Brie (any variety)

c

  Caerphilly

c

  Cheddar

c

  Cheshire

 

Cream cheese

c

  Danish Blue

c

  Derby

c

  Double Gloucester

c

  Edam

C

  Emmental

 

Goats’ milk soft cheese

 

Gorgonzola

c

  Gouda

C

  Gruyère

 

Jarlsberg

c

  Lancashire

C

  Parmesan

c

  Red Leicester

c

  Roquefort

c

  Soya cheese

 

Stilton

c

  Wensleydale

42g of the following cheese is a 

Healthy Extra serving:

   Camembert

c

  Cheese spread 

c

  Feta

 

Full fat soft cheese

c

  Mozzarella

C

  Processed

C

  Reduced fat Cheddar/Cheshire/

Red Leicester

 

Reduced fat Edam

57g of the following cheese is a 

Healthy Extra serving:

 

Medium fat soft cheese

 

Reduced fat Feta

c

  Reduced fat Mozzarella

85g of the following cheese is a 

Healthy Extra serving:

 

Low fat soft cheese

c

  Ricotta

go!

&

grab

Choose these Healthy Extras when you 

have time to eat – but not to measure!

C

  2 x 25g Dairylea Light Cheese 

Slices

C

  4 x 20g Dairylea Light Triangles

C

  2 x 20g Dairylea Original Triangles

C

  6 x 17.5g The Laughing Cow 

Extra Light Triangles

C

  5 x 17.5g The Laughing Cow 

Light Triangles

C

  2 Mini Babybel Emmental Cheeses

C

  2 Mini Babybel Light Cheddar 

Cheeses

C

  3 Mini Babybel Light Cheeses

C

  2 Mini Babybel Original Cheeses

the Green choice  the Green choice  the Green choice  the Green choice  the Green choice  the Green choice  the Green choice  the Green choice  the Green choice  the Green choice  the Green choice  the Green 

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