Understanding Your Healthy Extra B
In the Slimming World Food Optimising plan, Healthy Extras are an important component designed to ensure members consume a balanced range of nutrients beyond the unlimited 'Free Foods'. The Healthy Extra B is specifically your daily allowance of fibre, which is crucial for digestive health, and also helps with satiety, keeping you feeling fuller for longer. Unlike 'Free Foods', Healthy Extras are measured portions to safeguard your weight loss journey, and a standard plan includes one Healthy Extra B choice per day. It is important to always refer to the most current official information via the Slimming World website or app, as product lists and portion sizes can be updated.
Diverse Options for Your Daily B Choice
The beauty of the Healthy Extra B allowance is the wide variety of foods available, making it easy to fit into any meal or snack schedule. Here are some of the most popular categories and examples of what you can have:
Wholemeal Bread and Crispbreads
Wholemeal bread is a fantastic source of fibre and can be a versatile Healthy Extra B. The type of bread and portion size can vary, so weighing is key.
- Wholemeal Rolls & Pittas: A 60g portion of most wholemeal rolls or pittas typically counts as one Healthy Extra B.
- Sliced Wholemeal Bread: Specific thick slices (800g loaf) or two smaller slices (400g loaf) can also count, as long as the weight is correct.
- Crispbreads: Fibre-rich options like Ryvita crispbreads offer a great crunchy alternative for toppings. The specific number allowed, such as 4 Ryvita Crunchy Rye Breads, is based on the specific type.
- Slimming World Wraps: Certain wraps, including wholemeal varieties, are designed to be a Healthy Extra B choice.
High-Fibre Cereals
Starting your day with a high-fibre cereal is a popular way to use your Healthy Extra B. Measuring your portion is essential for accuracy.
- Porridge Oats: A 40g portion of unflavoured porridge oats makes for a warming and filling breakfast. Baked oats are also a favourite recipe using this allowance.
- Bran Flakes: A 45g portion of bran flakes is a solid choice for a fibre boost.
- Weetabix: Two standard Weetabix biscuits, including some flavoured varieties, are a common option.
- Muesli: Certain natural muesli types, such as 45g of Dorset Cereals Simply Delicious Muesli No Added Sugar, can be counted.
Nuts and Seeds
Nuts and seeds are nutrient-dense and provide healthy oils, protein, and fibre. Due to their higher calorie content, precise measuring is critical.
- Almonds: A portion might consist of around 20 almonds.
- Seeds: Measured tablespoons of seeds like chia, flaxseed, sunflower, and pumpkin seeds are also included.
- Nuts: Other nuts like cashews and walnuts are also on the list, each with their own specific measured allowance.
Dried, Canned, and Cooked Fruit
While fresh fruit is generally a Free Food, certain prepared fruits count as a Healthy Extra B due to their higher energy density.
- Dried Fruit: Options like dried apricots (approx 7) or prunes (approx 8) have a measured allowance.
- Canned Fruit: Portions of fruit canned in juice, such as pears or apples, can be used.
- Cooked Fruit: Measured amounts of cooked or stewed fruit, like cooking apples or rhubarb, are also an option.
Comparison of Healthy Extra B Options
| Food Item | Portion Size (Approx.) | Type | Notes |
|---|---|---|---|
| Wholemeal Roll | 60g | Bread | Weigh for accuracy. |
| Porridge Oats | 40g | Cereal | Great for breakfast or baked oats. |
| Bran Flakes | 45g | Cereal | A classic high-fibre choice. |
| Weetabix | 2 Biscuits | Cereal | Popular and versatile. |
| Almonds | 20 nuts | Nuts | Good source of healthy fats; must be measured carefully. |
| Chia Seeds | 2 level tbsp | Seeds | Boosts fibre in smoothies or puddings. |
| Dried Apricots | 60g (approx 7) | Dried Fruit | A handy on-the-go snack. |
| Ryvita Crispbreads | 4-6 (varies by type) | Crispbread | Check the official list for specific count. |
Conclusion: Making the Most of Your Healthy Extra B
Incorporating your Healthy Extra B into your daily meals is a simple yet powerful way to ensure you are getting enough fibre and essential nutrients while on your weight loss journey. Whether you enjoy a bowl of porridge in the morning, a sandwich for lunch using wholemeal bread, or a healthy snack of nuts and seeds, there are endless ways to vary your choices. The key to success is measuring accurately and consulting the official Slimming World resources for the most up-to-date options and portion sizes. By doing so, you can enjoy a wide range of satisfying foods that support a healthy and balanced diet.
For more information on the principles of the plan, you can refer to the official Slimming World Food Optimising guide.
