Some followers of Slimming World find the whole cooking or mashing fruit means Syns a bit odd. Mainly because most fruit is Syn free on the Slimming World plan. But unfortunately it is a fact and I am here to give you a list for fruits if they are cooked, mashed or blended.
Some cooked fruits can be used as your Healthy Extra B allowance so I will mark them if this is the case.
Please note: You do not need to Syn pureed, blended or mashed vegetables.
- Apple, cooking 100g – 1.5 (375g can be a Healthy Extra B)
- Apple, eating 100g – 2.5 (250g can be a Healthy Extra B)
- Fresh Apricots 100g – 1.5 (450g can be a Healthy Extra B)
- Avocado 100g (fresh or pureed) – 9.5
- Banana (1 Whole) – 4
- Blackberries 100g – 1 (300g can be a Healthy Extra B)
- Blackcurrants 100g– 1 (250g can be a Healthy Extra B)
- Blueberries 100g – 2
- Cherries 100g – 2.5
- Cranberries 100g – 1
- Damson plums 100g – 1.5 (350g can be a Healthy Extra B)
- Elderberries 100g – 2
- Figs 100g – 2 (275g can be a Healthy Extra B)
- Gooseberries 100g – 1 (350g can be a Healthy Extra B)
- Grapefruit 100g – 1.5
- Grapes, green 100g – 3.0
- Grapes, black/red 100g – 3.5
- Greengages 100g – 2 (150g can be a Healthy Extra B)
- Guava 100g – 1.5
- Kiwi 100g – 2.5
- Kumquats 100g – 2
- Loganberries 100g – 0.5
- Lychees 100g – 3
- Mandarin/satsuma/tangerine 100g – 2
- Mango 100g – 3
- Melon 100g – 1.5
- Mixed berries/summer fruits 100g – 1.5
- Mulberries 100g – 1.5
- Nectarine 100g – 2
- Oranges 100g – 2
- Papaya 100g – 2
- Passion fruit 100g – 2
- Peach 100g – 1.5 (300g can be a Healthy Extra B)
- Pears 100g – 2 (350g can be a Healthy Extra B)
- Pineapple 100g – 2
- Plums 100g – 1.5 (400g can be a Healthy Extra B)
- Pomegranate 100g – 2.5
- Pomelo 100g – 1.5
- Prickly pears 100g – 2.5
- Prunes 100g – 4 (150g can be a Healthy Extra B)
- Quinces 100g – 1.5
- Raspberries 100g – 1 (250g can be a Healthy Extra B)
- Redcurrants 100g – 1 (350g can be a Healthy Extra B)
- Rhubarb 100g – 0.5 (500g can be a Healthy Extra B)
- Sharon fruit (persimmon) 100g – 3.5
- Strawberries 100g – 3.5
- Ugli fruit 100g – 2
- Whitecurrants 100g – 1 (275g can be a Healthy Extra B)
LOOKING FOR SYNS?
We agreed with Slimming World that we would remove the Syns from our food and shopping lists.
LOOKING FOR WEIGHT WATCHERS SMART POINTS?
Since Weight Watchers introduced the new Personal Points plan it is harder to calculate points. This means I can no longer offer exact WW Points for food lists. (I am working on the recipe part).
HOW MANY CALORIES SHOULD I BE CONSUMING PER DAY?
When we eat and drink more calories than we use up, our bodies store the excess as body fat. If this continues, over time we may put on weight. As a guide, an average man needs around 2,500kcal (10,500kJ) a day to maintain a healthy body weight. For an average woman, that figure is around 2,000kcal (8,400kJ) a day.
These values can vary depending on age, size and levels of physical activity, among other factors. To find out more about calories and losing weight with a calorie controlled plan please visit NHS.