Slimming World — January-February 2018

The slimmer

you starts here

Cheeseburger-

fries pies,

recipe p

>

Fill up on Free Food®

All our recipes are based on

what, at Slimming World, we call

Free Food – food that’s naturally

low in energy density (calories) and

high in satiety (appetite satisfaction),

so great for weight loss! Free Food

includes most fresh or frozen fruit

and veg; lean meat, poultry, fish and

eggs; beans and pulses; and cooked

dried pasta, rice and couscous.

You can snack on Free Food freely

between meals, too, and some have

the extra bonus of being Speed

Food – the fruit and veg that are

super-low in energy density and

keep you slimming beautifully.

Include at least a third of a plate

of Speed Food at every meal, where

it makes sense.

Add in Healthy Extras®

Each day, choose a portion of

wholemeal bread or cereal and a

portion of milk or cheese. Pick from

„…†ml skimmed or ‡…†ml semi-

skimmed milk, or ˆ†g reduced-fat or

„†g full-fat hard cheese (to keep things

easy, we’ve built your bread or cereal

Healthy Extra into each day’s menu).

Choose your Syns®

Can’t do without your ketchup,

glass of wine, crisps or chocolate

bar? Relax! We’ve also factored in

life’s little pleasures – with Syns.

Foods that aren’t Free have a Syn

value and we recommend you treat

yourself to between … and Ž… Syns

a day. You’ll find an idea on each

page, or see your Food Optimising

book, available from group.

Make simple swaps

Remember these easy tips, too.

When cooking, trim all fat off meat

and remove skin from poultry. Use

low-calorie cooking spray in place

of oil or butter (only brands with one

calorie or less per spray are Syn free

and you’ll find them in the cooking

oils aisle at the supermarket). Swap

sugar for sweetener (tablets and up

to Ž level tbsp sweetener are Syn free)

and pick diet soft drinks, and if you

take milk in your tea or coffee, take it

from your Healthy Extra allowance or

count ½ Syn per dash of skimmed.

That’s Food Optimising® in a

nutshell. Let’s get started...

How it works...

Get the fresh start you want with our week of delicious meal

and snack ideas – and see results in seven days

Photographs: Toby Scott

SLIMMING WORLD 

recipes for success

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