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welcome to

Margaret Miles-Bramwell Slimming World’s Founder and President

Slimming WorldA huge, heartfelt thank you for allowing Slimming World into your world. These simple documents are your road map to the most amazing, the most generous, the most liberating and the most effective way to lose weight that you will ever experience!

Losing weight without ever going hungry may sound too good to be true, but this unique approach to losing weight, has helped millions of Slimming World members in the UK to achieve their weight loss dreams and, even more importantly, to maintain them. And no pills, no potions, no gadgets – no need!

It’s like nothing you’ve ever tried before. So forget all those old rules, forget counting calories and points, forget weighing and measuring everything, forget hunger, deprivation and boredom and forget the loneliness of struggling alone. Now you’ve found us. Now it’s time for you to enjoy the thrill of the most exciting weight loss journey.

We’ll be with you all the way on this, the most exciting journey of your life – and of ours!

Are you ready to lose weight more effectively, healthily and enjoyably than you ever thought possible? Follow these three simple steps to a wonderfully satisfying, slimming and ever so easy start!

Choose unlimited Free FoodsMost of your food each day should come from the Superfree and Free Foods lists. We call them Free Foods because you can eat as much of them as you like. There’s no need to weigh, count or measure these foods in any way. No fuss, just fi ll up any time on great-tasting, fi lling food. No kidding!

Choose two Healthy ExtrasIn addition to all the Free Foods you eat to satisfy your appetite, each day select two choices from our list of Healthy Extras. Designed to help give your body the vital vitamins, minerals and fi bre you need, Healthy Extras include milk and cheese for calcium and wholemeal bread and breakfast cereals for fi bre.

Choose 5-15 SynsOn top of all that (if you still have room!) enjoy even more foods with our unique Syns system, designed to take the guilt right out of eating. All food that isn’t Free has a Syn value: you simply choose how to spend your Syns each day.

(You’ll find Syn values for hundreds of everyday favourites on your Syns download.)

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symbol senseTo help you make the healthiest choices from the huge range of Free Foods on offer, we’ve marked some of them with symbols.

h H

s S

f F

c C

These foods are particularly nutritious or are important for good health; choose some of these every day.

These foods are low or extra-low in energy density compared to others in the same food group, so they have extra slimming power! Choose them regularly to speed or super-speed your weight loss.

These foods are high or extra-high in fi bre, so they are fi lling and good for the digestive system.

These foods are a good or very good source of calcium, which is essential for healthy bones and teeth. Experts agree that maintaining a high calcium intake when you’re slimming is benefi cial to health and could boost your weight loss.

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C CC

A good or very good source of calcium, F FF Are foods high or extra-high in fibre. H HH These foods are particularly healthy S SS Choose them regularlyor are vital for good health. and nutritious to speed or super-speed your weight loss.

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Make Free Food power work for you!

Free Food is the masterstroke that makes Food Optimising so effective and so very easy.

• Free Food is how you satisfy your appetite even on the hungriest of days.

• Free Food is how you learn to lose weight and keep it off for good.

Hundreds of healthy, delicious, everyday Free Foods are yours to enjoy with absolutely no limits: no weighing, no calculating, no estimating,no counting, no kidding!

On the following pages you’ll fi nd lists of Superfree Foods – super-satisfying for your appetite and the very lowest in calories– tuck in anytime, anywhere! These include: • Fresh and frozen fruit • Vegetables

Plus all the fabulous Free Foods you can enjoy any time to satisfy your appetite, also with no limits. They include:

• Lean meat and poultry • Fish and seafood • Potatoes, pulses and starchy vegetables • Rice, pasta and grains • Eggs • Fat free dairy products • Vegetable proteins, eg Quorn and tofu

anytime,anywhere!

anytime,anywhere!

anytime,any choice,

anytime,any choice,

anytime,

enjoyany choice,enjoyany choice,

superfreefoodsFree Foods

Superfree &

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s Apples

s Apricots

Bananas

S Bilberries

f S Blackberries

f S Blackcurrants

Blueberries

S Boysenberries Cape Gooseberry (physalis)

s Carambola (star fruit)

s Cashew fruit (not cashew nut)

s Cherries

s Clementines

f S Cranberries

Custard apple (cherimoya)

s Damsons

s Dragon fruit (pitaya)

s Elderberries

s Feijoa

s Figs

S Gooseberries

S Grapefruit

Grapes

s Greengages

f s Grenadilla

f S Guava

Jambu fruit

Jujube (Chinese date)

S Kiwano (horned melon)

s Kiwi fruit

f s Kumquats

S Lemons

S Limes

S Loganberries

S Loquats Lychees

fruitHH Nearly all fruits are Superfree Foods! Have as much fresh or frozen fruit as

you like for breakfast, for dessert, as a snack or just any time you feel peckish.Note: Cooked, canned and dried fruit count as Healthy Extras or as Syns: puréed fruit, fruit juice, nectars and smoothies always count as Syns.

Superfree Foods are super-satisfying for the appetite and very, very low in calories.

Fill of your plate with Superfree Foods and make them your fi rst choice between meals. You’ll naturally limit your energy intake without counting a single calorie, and you’ll be enjoying a really healthy diet, making your weight loss success extra easy!

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Mammie apple

s Mandarins

Mango

Mangosteen

F s Medlars

S Melon, all varieties

s Mulberries

s Nectarines

s Oranges

s Ortaniques (honey tangerines)

s Papaya (paw paw)

f s Passion fruit

s Peaches

s Pears

Persimmon (sharon fruit)

s Pineapple

s Plums, all varieties

f Pomegranates

S Pomelo

s Prickly pears

Rambutan

S Raspberries

f S Redcurrants

S Rhubarb

F Sapodilla

s Satsumas

S Strawberries

S Tamarillos

s Tangerines

f S Tayberries

s Ugli fruit

f S Whitecurrants

All these foods are Free on Extra Easy, Green*

and Original*. *For details of Green and

Original see the extra downloads

free food step one: free food step one: free food step one: free food step one: free food step one: free food step one: free food step one: free food step one: free food step one: free food

C CC

A good or very good source of calcium, F FF Are foods high or extra-high in fibre. H HH These foods are particularly healthy S SS Choose them regularlyor are vital for good health. and nutritious to speed or super-speed your weight loss.

symbol sense

All these foods are Free

on Extra Easy, Green*

and Original*.

*For details of Green and

Original see the extra

downloads

superfreefoods

Fill of your plate with Superfree Foods and make them your fi rst choice between meals. You’ll naturally limit your energy intake without counting a single calorie, and you’ll be enjoying a really healthy diet, making your weight loss success extra easy!

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golden rules...The two golden rules for a healthy diet are:

1 a wide variety of foods2 everything in moderation

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healthwise...The Department of Health recommends that we eat fi ve portions of fruit and vegetables a day – we recommend that you eat at least that amount: more if you like!

s Acorn squash

s Alfalfa sprouts

f Artichokes

s Asparagus

s Aubergine

s Baby sweetcorn

s Balor beans

s Bamboo shoots

s Bean sprouts

s Beetroot

s Broccoli

f Brussels sprouts

s Butternut squash

s Cabbage (all types)

f s Capers

s Carrots

s Caulifl ower

f s Celeriac

s Celery

s Chard

s Chicory

s Chillies

C s Chinese leaves (amaranth)

s Chioca

s Choko (custard marrow)

c f s Cluster beans

s Courgettes

s Cucumber

c f s Curly kale

s Endive

s Fennel

s French beans

f Garlic

s Gherkins

s Green beans

s Karela

s Kohlrabi (cabbage turnip)

s Leeks

s Lettuce

s Mangetout

s Marrow

s Mushrooms

s Mustard & cress

c f s Okra

s Onions

vegetablesHH

Nearly all vegetables are Superfree Foods! Enjoy them fresh, frozen, canned or pickled in vinegar.

Cook them in any way you like; without fat to keep them Superfree! If you add fat, count the fat as Syns.

s Pak choi

f s Papri beans

s Passata (sieved tomatoes)

s Peppers / Pimentos

s Pumpkin

s Radicchio

s Radishes

s Runner beans

f s Salsify

s Seakale

F s Seaweed

s Shallots

s Spaghetti squash

c s Spinach

c f s Spring greens

s Spring onions

s Sugar snap peas

s Swede

s Tomatoes (including tomato purée)

s Turnip

C f s Vine leaves

f Water chestnuts

c s Watercress

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All these

foods are Free

on Extra Easy

and Green!

C CC

A good or very good source of calcium, F FF Are foods high or extra-high in fibre. H HH These foods are particularly healthy S SS Choose them regularlyor are vital for good health. and nutritious to speed or super-speed your weight loss.

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freefoodsOnline

starchyvegetables & pulsesBeans, peas and lentils are known as pulses. They’re all super-healthy, super-fi lling and super-tasty. Choose fresh, frozen or canned varieties. If you add fat during cooking, count it as Syns.

h f Aduki beans

h S f Baked beans in tomato sauce

h s F Black beans

h f Black eye beans

h S f Black gram beans

h s f Borlotti beans

h S f Broad beans

h S f Butter beans

h s F Cannellini beans

h s f Chickpeas

H Corn on the cob

h s f Dried peas

h F Edamame beans

h s f Flageolet beans

h S f Garden / fresh peas

h s F Haricot beans

h s f Lentils, all varieties

h s f Marrowfat peas

h s f Mung beans

h S Mushy peas

H f Parsnips

h S f Petits pois

h F Pigeon peas

h F Pinto beans

H Plantain

H Potatoes

h s f Processed peas

h s F Red kidney beans

h F Soya beans

h Split peas

H Sweetcorn

H Sweet potatoes

h s Sword beans

H Yams

rice, pasta & grainsH

Rice, pasta and grains are staples

that you can make into hundreds of delicious meals. They are nutritious and cooked without fat, they’re Free Food.

Buckwheat* Bulgur wheat* Couscous* Dried pasta (all types, eg tagliatelle, spaghetti, lasagne and cannelloni tubes)

Millet* Noodles, plain, dried

Pearl barley* Quinoa* Rice*

* If ground, or used as a flour substitute, these foods have a Syn value. Please see the Syns section.

eggsEnjoy eggs boiled, coddled, poached, scrambled or fried using one calorie cooking spray.

healthwise...Potatoes don’t count towards your ‘fi ve a day’ – but they are fi lling and a good source of vitamin C and fi bre.

healthwise...Choose wholegrain or brown rice, and wholemeal or wholewheat pasta, for extra fi bre.

healthwise...Pregnant women, the elderly and babies are advised not to eat raw or soft-boiled eggs.

healthwise...If you have diabetes, we recommend that you talk to your diabetes care team about Slimming World and Food Optimising.

As well as all that fabulous Superfree Food, you can eat as much as you like of all this wonderfully satisfying Free Food. Remember to fill of your plate with Superfree Foods!

dairy productsh c Quark – skimmed milk

soft cheese

h c Fat free natural cottage cheese*h c Fat free natural fromage frais*h c Fat free natural yogurt*

* Some flavoured varieties have Syns. For the latest information please visit Syns Online, or check the latest Food Directory or Low Syn Snacks book.

vegetable proteins/meat replacementh s f Quorn mince and pieces Use this to replace meat in pies, pasta dishes, chilli and curries.

C Tofu, naturally smoked and plain

F C Textured vegetable protein (tvp) / soya protein Made with defatted soya

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freefoods

C CC

A good or very good source of calcium, F FF Are foods high or extra-high in fibre. H HH These foods are particularly healthy S SS Choose them regularlyor are vital for good health. and nutritious to speed or super-speed your weight loss.

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meat & poultryVery lean cuts of meat and poultry are Free Food so enjoy your favourites!

Remove all skin and fat from poultry and trim all visible fat from meat before eating,to ensure it’s Free. If you add fat, count the fat as Syns.

* Some mince has a Syn value, please see the Syns section.

meat Bacon (back / lean) Beef (including extra lean mince)* Gammon Ham Lamb* Pork* s Veal

poultry

h s Chicken Duck

h s Turkey (including extra lean breast mince)*

game & offal Brains Brawn Grouse / Guinea fowl

s Heart

s Kidney Liver, all types Oxtail

Partridge / Quail Pheasant Pigeon Rabbit / Hare Sweetbreads

S Tripe

s Venison

fishH

Most fi sh is Free Food (on the Extra Easy and Original choices) and can be cooked in any way you like. If you add fat, count the fat as Syns. Fish canned in brine, tomato sauce or spring water is also Free Food. For fi sh canned in oil, please see the Syns section. All fi sh is good for your health, and many are Speed or Super Speed foods, so they can help boost your weight loss.

shellfi sh Abalone

S Clams

S Cockles

S c Crab, canned

s Crab, fresh

S Crayfi sh

S Cuttlefi sh

s Lobster

s Mussels

S Octopus

S c Oysters

s Prawns

S Scallops

s Scampi (not in breadcrumbs)

C Shrimps

S Squid

S Whelks

S c Winkles

white fi sh

s Bream

s Catfi sh

S Cod, plain or smoked

S Coley

S Dab

S Dover sole

S Flounder

S Flying fi sh

S Haddock, plain or smoked

s Hake

s Halibut

S Hoki

S John Dory

S Lemon sole

S Monkfi sh Mullet

S Parrot fi sh

S Plaice

S Pollack

S Red snapper

s c Sea bass

S c Tilapia

s Turbot

S Whiting

fish productss Caviare

s Cod roe

s Herring roe

Seafood or crab sticks

oily fi sh* Carp

s Eel, jellied Eel, all varieties Herring

Kippers

Mackerel (not smoked)

C Pilchards

Rollmop herring Salmon, plain or smoked

C Sardines Sprats Trout, plain or smoked

s Tuna, canned Tuna, fresh Whitebait

healthwise...* For good health, aim to eat at least two portions of fi sh a week, of which one should be oily fi sh.

Meat products such as burgers and sausages generally have a Syn value, please see the Syns section.

hot tip!

Sprats Trout, plain or smoked

s

All these foods are Free on

Extra Easy and Original!

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freefoodseggsEnjoy eggs boiled, coddled, poached, scrambled or fried using one calorie cooking spray.

vegetable proteins/meat replacementh s f Quorn mince and pieces

C Tofu, naturally smoked and plain

F C Textured vegetable protein (tvp) / soya protein Made with defatted soya

C CC

A good or very good source of calcium, F FF Are foods high or extra-high in fibre. H HH These foods are particularly healthy S SS Choose them regularlyor are vital for good health. and nutritious to speed or super-speed your weight loss.

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drinksAim for 6-8 mugs or glasses of any type of fl uid per day (alcohol doesn’t count!).

Bovril

Coffee*Low calorie fi zzy drinks

Low calorie squashes

Mineral water

Tea (including herbal teas)** Use milk from your Healthy Extras in tea and coffee, or count half a Syn for each dash you use.

healthwise... Pregnant women, the elderly and

babies are advised not to eat raw or soft-boiled eggs.

Even more Free Foods to choose from each day, including drinks, dressings and spices.

there’s no need to weigh, measure, count or calculate simply enjoy!

storecupboardstaples

healthwise...For health reasons aim to limit your salt intake to no more than 6g (1 level tsp) per day. Add less salt to food at the table and watch out for salt added to manufactured foods and sauces.

dressings & accompanimentsAgar agar

Bovril

Fat free French dressing*Fat free vinaigrette*

Gelatine

Marmite

Mint sauce (no sugar added)

Nam pla (Thai fi sh sauce)

Soy sauce

Tabasco

Vecon

Vegemite

Vinegar, all varieties

Worcestershire sauce

* Must be less than 40kcals per 100ml. For all other types of ‘fat free’ salad dressings please see the Syns section.

one caloriecooking sprayFry Light and any other brand which contains one calorie or less per spray is Free.

stocks & concentratesBouillon powder

Cubes

Liquid stock concentrate

Ready to use liquid stock

Vegetable purées such as tomato, garlic, ginger (only those that contain no oil)

For gravy powder and granules, please see the Syns section.

flavouringsExperiment with herbs, spices and seasonings to add zest and fl avour to your food, and as an alternative to salt (see healthwise point, left).

sweetenersArtifi cial sweeteners in tablet or drop form are Free; so are granular sweeteners with less than 2 calories per teaspoonful, eg Canderel, Hermesetas, Splenda, Sweet ‘n’ Low.

dairy productsh c Quark – skimmed milk

soft cheese

h c Fat free natural cottage cheese*h c Fat free natural fromage frais*h c Fat free natural yogurt*

* Some flavoured varieties have Syns. For the latest information please visit Syns Online, or check the latest Food Directory or Low Syn Snacks book.

All these foods are Free on Extra Easy, Green and Original!