Healthy Extra B Choices | Slimming World 2021

If you are following the Slimming World plan you can enjoy ONE measured portion of Healthy Extra B per day. Because we need enough fibre in our diet to get everything moving and for our bodies to receive all of the nutrients needed Slimming World allow us a small portion of fibre per day. This portion does not need to be “Synned” but you must weigh and stick to this portion each day.

Many of us associate fibre with digestive health and bowel function. But eating foods high in fibre can do so much more than keep you regular. It can lower your risk for heart disease, stroke, and diabetes, improve the health of your skin, and help you lose weight. It may even help prevent colon cancer.




When Should I Eat My Healthy Extra B?

This is a question I am asked regularly. In all honesty there is no answer to this. It is completely up to you! As long as you stick to the required portion per day you can devour at any time.

Top tips for enjoying your Healthy Extra B

  • Enjoy a portion of cereal for breakfast
  • 2 Slices of toast for breakfast
  • Save the bread and use it for a sandwich at lunchtime
  • Whizz up breadcrumbs to add to a recipe in your evening meal
  • Enjoy some nuts as an evening snack
  • Smother cracker breads with cottage cheese for a cheeky snack
  • Have a tasty cereal bar with a cup of tea in front of the TV

Can I mix and match my Healthy Extra B? 

Yes you can, for example Slimming World recommend 
1 Weetabix and 1 Hifi bar. So have a Weetabix topped with a whole banana sliced in the morning.. and enjoy a Hifi bar in the evening with a cup of tea. 

I can’t find anything I like on the list, where else could I get my portion of fibre from?

No one can force you to eat anything and I do often see people asking what else they can eat. There is actually plenty of fibre in many Syn free foods. If you don’t enjoy any of the foods from the Healthy extra B list try adding more of these to your diet.

  • Pears
  • Strawberries
  • Apples
  • Banana
  • Carrot
  • Lentils
  • Kidney beans
  • Baked beans
  • Chickpeas

HEALTHY EXTRA B LIST – 2021

Last Updated: January 2021

BAKERY

White bread is not included in the Healthy Extra B allowance. Remember a slice of White bread can be anything up to 6 Syns. 

  • 60g wholemeal bread (any unsliced loaf)
  • 60g rye bread
  • 1 wholemeal roll (approx 60g)
  • 1 wholemeal pitta bread (approx 60g)
  • 1 gluten-free roll, brown /high fibre white / multiseed (approx 60g)
  • 1 thick slice wholemeal bread (800g sliced loaf)
  • 2 small slices wholemeal bread (400g sliced loaf)
  • 2 slices (approx 60g) gluten-free bread, brown / high fibre white / multiseed (small sliced loaf)
  • 1 Hovis Wholemeal Sliced Roll
  • 1 Warburtons Gluten-Free Multiseed Sandwich Thin
  • 3 slices Kingsmill No Crusts Wholemeal Bread (400g loaf)
  • 1 Weight Watchers Tortilla Wrap (Standard and Wholemeal)

TIP: If you are purchasing a wholemeal pre-pack sandwich, first check the Syns using the Slimming World app. Then deduct 6 Syns if you intend to use the wholemeal bread as your healthy extra B.

CEREAL

  • 45g bran flakes
  • 45g fruit-filled wheat biscuits, blueberry / raisin
  • 45g oat bran*
  • 40g porridge oats (unflavoured)
  • 40g puffed wheat*
  • 50g Kellogg’s All-Bran Original
  • 45g Dorset Cereals Simply Delicious Muesli
  • 45g Jordans Natural Muesli No Added Sugar
  • 45g Kellogg’s Wholegrain Wheats & Raisin
  • 45g Weetabix Crunchy Bran
  • 40g Alpen Muesli, No Added Sugar
  • 40g Dorset Cereals Simply Nutty Muesli
  • 40g Kellogg’s All-Bran Golden Crunch
  • 40g Nestlé Bitesize Shredded Wheat*
  • 40g Nestlé Honey Nut Shredded Wheat
  • 40g Nestlé Oat Cheerios, Less Than 5% Sugar*
  • 40g Nestlé Shreddies Original
  • 40g Post Grape Nuts
  • 40g Quaker Oat Crisp Cereal
  • 40g Weetabix Crispy Minis, Banana / Chocolate Chip / Fruit & Nut
  • 2 Nestlé Shredded Wheat*
  • 2 Weetabix, Original / Organic / Protein*
  • 2 Weetabix, Banana / Chocolate / Golden Syrup
  • 2 Weetabix, Additions, all varieties
  • 1 sachet Quaker Oat So Simple Big Bowl Porridge, Original*
  • 1 sachet Quaker Oat So Simple Gluten Free Porridge, Original*
  • 1 sachet Quaker Super Goodness Porridge, all varieties

Cereals marked with * have the lowest sugar content.

TIP: Most similar supermarket own brand cereals can also be Healthy Extra B. For example 2 x Asda Wheat Biscuits (Asdas version of Weetabix) are classed as Healthy Extra B. Always check the Slimming World app first.

CEREAL BARS

  • 2 x Alpen Light Cereal Bar (All varities)
  • 2 Hi-fi Bars (All varities)
  • 1 Kellogg’s Special K Chocolate Delight Bar, Dark / Dark & Coconut
  • 1 Fibre One Popcorn Bar (Milk Chocolate)
  • 1 Fibre One Popcorn Bar (Peanut)
  • 2 Aldi Harvest Morn Light Benefit Bars

COOKED FRUIT

Cooked Weight

  • 300g cooking apples
  • 250g eating apples
  • 400g fresh apricots
  • 250g blackberriess
  • 225g blackcurrants
  • 300g blueberries
  • 275g fresh figs
  • 300g gooseberries
  • 375g peaches
  • 275g pears
  • 325g plums / damsonss
  • 250g raspberries
  • 350g redcurrantss
  • 500g rhubarb
  • 200g strawberries




DRIED FRUIT

  • 50g apple
  • 60g apricots (approx 7)
  • 50g figs (approx 3)
  • 40g goji berries
  • 65g prunes (approx 8)

TINNED FRUIT

In Juice NOT syrup

(Weight Includes Juice)

  • 300g apple slices
  • 125g breakfast apricots
  • 250g pears

CRIPSBREAD/CRACKERS

  • 3 Finn Crisp Original Rye Round Crispbreads
  • 5 Real Foods Corn Thins Original / Sesame
  • 4 Ryvita Crunchy Rye Breads Cracked Black Pepper / Dark Rye / Original
  • 3 Ryvita Crunchy Rye Breads Multigrain / Sesame / Sweet Onion
  • 2 Ryvita Crunchy Rye Breads Pumpkin Seeds & Oats
  • 2 Ryvita Fruit Crunch
  • 2 Ryvita Crunchy Rye Breads, Dark Rye / Original
  • 6 Ryvita Rye Cakes, Multigrain
  • 5 Ryvita Rye Cakes, Lightly Salted 

NUTS/SEEDS

  • 20 almonds or 25g flaked
  • 6 brazil nuts
  • 15 cashew nuts
  • 2 level tbsp chia seeds
  • 25 hazelnuts
  • 2 level tbsp flaxseed / linseed
  • 20g mixed nuts chopped
  • 35 unsalted peanuts
  • 11 pecan halves
  • 20g pine nuts
  • 40 pistachio nuts
  • 2 level tbsp pumpkin seeds
  • 2 level tbsp sesame seeds
  • 2 level tbsp sunflower seeds
  • 5 walnut halves