Understanding the Healthy Extra B (HEXB) Allowance
On the Slimming World Food Optimising plan, Healthy Extras are an important part of a balanced diet, supplementing the unlimited Free Foods with measured portions of fibre (HEXB) and calcium (Healthy Extra 'a'). The B choice is your daily allowance for high-fibre foods, which are essential for digestive health and help you feel fuller for longer. While the exact list can be updated, the core principle remains the same: prioritising wholemeal and high-fibre options. It's vital to measure your portion accurately to stay on track with your weight loss goals.
Cereals and Oats
Cereals and oats are a popular and versatile HEXB choice, perfect for a filling breakfast or baked into a tasty snack. Portion sizes are measured in grams, so a food scale is a vital tool. A simple and classic option is plain porridge oats, which can be prepared in many different ways.
- Oats: A 40g serving of plain porridge oats is a standard HEXB. You can use this for traditional porridge, overnight oats, baked oats, or even savoury oat pancakes.
- High-Fibre Cereal: Many high-fibre cereals are also on the list. For example, 45g of bran flakes or 45g of Weetabix Crunchy Bran are typically a Healthy B choice. Always check the official Slimming World app or website for the most current information and precise portion sizes, especially with branded cereals like Weetabix or Shredded Wheat.
- Muesli: Certain mueslis, such as 40g of Alpen Muesli (No Added Sugar), can be counted as a HEXB.
- Cereal Bars: For a quick, on-the-go option, two Slimming World Hi-fi bars count as one HEXB. This is a convenient choice for busy mornings or as a mid-afternoon snack.
Bread and Wraps
For those who love sandwiches or toast, certain wholemeal and high-fibre breads are permitted as a HEXB, but portion control is crucial. Bread that is labelled as 'brown' is often not high enough in fibre, so sticking to the wholemeal or high-fibre options is important.
- Wholemeal Bread: Specific portion sizes apply, such as two small slices from a 400g wholemeal loaf or one thick slice from an 800g wholemeal loaf.
- Wholemeal Rolls & Pitta: A wholemeal roll or pitta bread (around 60g) can also be used for your allowance.
- Wraps: Some high-fibre tortillas, such as specific Weight Watchers or Slimming World-branded wraps, are also on the list, making them perfect for lunch or a quick pizza base.
Nuts and Seeds
Nuts and seeds offer a good source of healthy oils, protein, and minerals. However, they are also calorie-dense, so precise measurement is essential.
- Examples: A typical HEXB portion might include 20 almonds, 40 pistachios, or 25g flaked almonds.
- Seeds: Two level tablespoons of chia seeds, flaxseed, pumpkin seeds, or sunflower seeds are also popular choices. Nuts and seeds are great for adding crunch to salads or as a satisfying snack.
Other Fibre Options
Less commonly known, but still valid, Healthy Extra B choices include dried and canned fruits, offering a sweet option for those with a sweet tooth.
- Dried Fruit: Measured portions of dried fruits like apricots or prunes can be used as a HEXB. For example, 60g of dried apricots (approximately 7) or 65g of prunes (approximately 8) count as a HEXB.
- Canned Fruit: Canned fruit in juice (not syrup) is also an option, with specific weights for different fruits.
- Cooked Fruit: Some cooked fruit, such as cooking apples or berries, can also be used as a Healthy B.
Comparison of Healthy B Options
| Healthy Extra B Choice | Portion Size | Best For | Pros | Cons |
|---|---|---|---|---|
| Oats (plain porridge) | 40g | Breakfast, baking | Extremely versatile, filling, good for meal prep | Takes some preparation time (for porridge/baking) |
| Wholemeal Bread (thick slice) | 1 slice (800g loaf) | Sandwiches, toast | Satisfying, classic, easy for packed lunches | Can be high in calories if not measured correctly |
| Slimming World Hi-fi Bar | 2 bars | On-the-go snack | Convenient, pre-portioned, good for a treat | Less filling than oats or bread, fewer vitamins |
| Nuts & Seeds | Measured portion (e.g., 40 pistachios) | Snacking, adding to dishes | Good source of healthy fats and protein, great for variety | Calorie-dense, requires accurate weighing |
Making the most of your Healthy B
To make your Healthy Extra B as satisfying as possible, consider incorporating it into your meals creatively. Instead of just a slice of toast, why not try a savoury eggy bread with unlimited Free Foods like tomatoes and mushrooms? Or for a sweet treat, use your oats allowance to create baked oat pots with berries and fat-free natural yogurt. The official Slimming World website offers a wealth of recipes designed to use your Healthy Extras to their fullest.
Conclusion
Choosing the right Healthy B options is a key part of the Slimming World plan, helping to ensure you get enough fibre to feel full and satisfied. From classic choices like wholemeal bread and oats to more convenient options like Hi-fi bars, there is a wide variety available to suit different tastes and needs. By accurately measuring your daily allowance and exploring different ways to prepare these foods, you can make your weight loss journey both effective and enjoyable. Remember to always consult the official Slimming World resources for the most up-to-date list and portion sizes, as these can be subject to change.
