So you have finally taken the plunge and joined Slimming World! It will probably be one of the best decisions you have ever made. But the first group session can be very daunting… You are hearing all sorts of new terminology and everyone else in the group seems to “get it”. Never fear… you will soon get the hang of it.
One of the first things you will hear about is your Healthy Extra Calcium Portion.. on this page you will find my unofficial opinion and information about Hex-Calcium.
Slimming World has now introduced three Healthy Extras, giving members even more flexibility to make balanced choices throughout the day. These extras are designed to provide important nutrients while keeping you on plan, and Slimming World specifically recommends that at least one of these extras should be a Healthy Extra Calcium. This is because Healthy Extra Calcium options—like milk, cheese, or fortified plant-based alternatives—are an excellent source of calcium, which is essential for strong bones, teeth, and overall health. By including at least one Healthy Extra Calcium each day, you can easily make sure you’re meeting your calcium needs while still enjoying a variety of foods.
Healthy Extra Calcium foods provide you with the necessary calcium you need to succeed on the plan. To find out portion information and what you should be eating you must join www.slimmingworld.co.uk.
However I am regularly contacted by followers asking the same question.. “do I really have to eat Healthy Extra Calcium?” I agree it can be difficult.. especially if you are not a tea/coffee drinker. But it is a necessary part of a healthy diet and I would highly recommend squeezing them in.
Tips for including Healthy Extra Calcium in your diet:
- Sprinkle cheese over your meal, i.e bolognese, chilli, pasta.
- Choose a full fat cheese so that there is less to consume.
- Have plenty of tea and coffee throughout the day. These are great at helping suppress hunger.
- Add Babybel or cheese triangles as a lunchtime snack instead of crisps.
- Make porridge in the morning, this uses a lot more milk than standard cereal.
- Mix a handful of cooked pasta, spinach and sliced ham with a cheese triangle for a quick and easy lunch.
- Make a hot chocolate (using an Options sachet) with all milk instead of water.
- Try one of my Healthy Extra Calcium recipes. Check them out here.
All about Calcium
Calcium has several important jobs:
- helping build bones and keep teeth healthy
- regulating muscle contractions, including your heartbeat
- making sure blood clots normally
HEALTHY EXTRA CALCIUM CHOICES
MILK
- 350ml Skimmed Milk
- 300ml 1% Fat Mill
- 250ml Semi Skimmed Milk
- 200ml Whole Milk
- 400ml Skimmed Goats Milk
- 275ml Sem Skimmed Goats Milk
- 200ml Whole Goats Milk
- 350ml Skimmed Lactose Free Milk
- 300ml Semi Skimmed Lactose Free Milk
- 400ml Almond Drink Plain & Unsweetened with added calcium
- 400ml Coconut Drink Plain & Unsweetened with added calcium
- 225ml Rice Drink Plain & Unsweetened with added calcium
- 400ml Soya Drink Plain & Unsweetened with added calcium
CHEESE
- 30g Cheddar/Double Gloucester/Red Leicester/Lactose Free Cheddar
- 40g Reduced Fat Cheddar/Reduced Fat Emmental
- 35g Danish Blue
- 35g Edam
- 30g Emmental/Gouda/Gruyere
- 45g Feta
- 65g Reduced Fat Feta/Greek Style Salad Cheese
- 30g Hard Goat Cheese
- 35g Halloumi
- 45g Reduced Fat Halloumi
- 50g Mozzarella (Cows Milk)
- 20g Manchego
- 70g Reduced Fat Mozzarella
- 40g Paneer
- 30g Parmesan/Parmigiano Reggiano/Grand Padano Fresh
- 90g Ricotta
- 40g Smoked Processed Cheese (Austian/Bavarian)
- 4 x Dairylea Light Cheese Slices
- 3 x Dairylea Original Triangles
- 4 x Dairylea Light Triangles
- 2 x Strings and things, Cheesestrings
- 2 x Mini Babybel Original Cheeses
- 3 x Mini Babybel Light Cheeses
- 2 x Babybel Plant Based
- 3 x The Laughing Cow Original Triangles
- 5 x The Laughing Cow Light Triangles (Plain/Blue cheese)
- 6 x The Laughing Cow The Lighest Triangles
What if I don’t enjoy dairy products?
Fitting in the Healthy Extra Calcium can be a struggle if you are not a milk or cheese lover. If you are struggling there are other foods that help you to get in that calcium you need.
- Chia Seeds
- Dried Figs
- White Beans
- Tofu
- Sunflower Seeds
- Kale
- Sesame Seeds
- Broccoli
- Sweet potatoes
