Syns list, Slimming World
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step three: syns step three: syns step three: syns step three: syns step three: syns step three: syns step three: syns step three: syns step three: syns step three: syns step three:
useful
weights
contents
measures
and
•
Biscuits&crispbreads
•
Bread&bakeryitems
•
Cakes
•
Cereals&cerealbars
•
Coleslaw&salads
•
Crisps&snacks
•
Dairyproducts
•
Dressings&dips
•
Drinks–alcoholic
•
Drinks–cold
•
Drinks–hot
•
Eggs
•
Fats&oils
•
Fish
•
Fruit
•
Ices
•
Jams,marmalades
&sweetspreads
•
Kitchenbasics
•
Meat&poultry
•
Nuts&seeds
•
Pancakes&Yorkshirepuddings
•
Pizzas
•
Puddings,desserts
&sweetsauces
•
Readymadesandwiches
•
Readymeals
•
Rice,pasta&grains
•
Savourypastries
•
Savourysauces&gravies
•
Savouryspreads&pates
•
Soups
•
Stufings&stufingmixes
•
Sweets&chocolates
•
Vegetables&pulses
•
Vegetarianfoods
choose
your
Syns
We have used metric measurements throughout this
book. If you prefer to use imperial measurements,
the following conversion lists will help you.
enjoy
5
to
15 Syn
s
a day
grams/ounces
millilitres/pints/
fluid ounces
14g
= ½oz
28g
= 1oz
42g
= 1½oz
57g
= 2oz
71g
= 2½oz
85g
= 3oz
100g
= 3½oz
113g
= 4oz
142g
= 5oz
170g
= 6oz
198g
= 7oz
227g
= 8oz
255g
= 9oz
283g
= 10oz
312g
= 11oz
340g
= 12oz
369g
= 13oz
397g
= 14oz
425g
= 15oz
454g
= 16oz = 1lb
100ml
= 3
1
/
2
fl oz
113ml
=
1
/
5
pint = 4 fl oz
142ml
=
1
/
4
pint = 5 fl oz
You know how powerful it is when things work together and
the result is greater than the sum of their parts? That’s
synergy!
And that’s why after
Free Foods
and
Healthy
Extras
,
Syns
are the third element that makes Food
Optimising the most generous, most effective plan ever!
284ml
=
1
/
2
pint = 10 fl oz
568ml
= 1 pint = 20 fl oz
How do Syns work?
It's the wonderful mix of freewheeling plus
just enough
structure and control that makes
Food Optimising so easy and effective in the long term. Syns provide the control! Foods
with a Syn value are those foods which would most certainly jeopardise our weight loss if
we didn't control them.
millilitres/gills
(pub measures)
35ml
=
1
/
4
of a gill
50ml
=
1
/
3
of a gill
The
synergy
between
Free Foods
,
Healthy Extras
and
Syns
makes Food Optimising
effective AND easy to live with.
Syns
are also the way you can enjoy the foods that many
diets ban – without a shred of guilt! All foods that aren’t Free have a Syn value. Counting
the
Syns
you use each day helps you balance your diet for optimum weight loss, and
maximum enjoyment.
grams/spoons
5g
= 1 level tsp
(teaspoon)
10g
= 1 rounded tsp
or 1 level dsp
(dessertspoon)
15g
= 1 level tbsp
(tablespoon)
30g
= 1 rounded tbsp
If you want to ind the Syn value of
Blue cheese dip
for example, look
for the heading
How to use
the Syns section
Foods in the Syns section have
an
orange
, a redand a green
number next to them.
To check the Syns on each
choice, look at the orange value
for Extra Easy, the red value for
Original and the green value for
Green. Syn values listed here
are averages for everyday foods.
Syn values for some brands will
differ, but using our averages
won’t affect your weight loss.
Dressings & dips
Dips
Barbecue dip,
1 level tbsp
2.0
2.0
2.0
hot
Some Syn values are listed per 28g
or per portion rather than for the
whole item. Protect your weight
loss by checking the weights and
measurements when looking up Syns.
eating out
1.0
1.0
1.0
Blue cheese dip,
1 level tbsp
• Burgerbars/hotdogstalls
• Chineserestaurants/takeaways
• Fish&chipshops
• Greekrestaurants
• Indianrestaurants/takeaways
• Italianrestaurants
• Mexicanrestaurants
3.5
3.5
3.5
2.0
2.0
2.0
Cheese & chive dip,
1 level tbsp
4.0
4.0
4.0
Syns Hotline:
09068 518 518*
(UK only. Mon-Fri 9am to 7pm)
If possible please have the product packaging with you when calling. *All calls
are charged at 60p per minute from a BT landline. Calls from other providers
may vary and calls from mobile phones may be considerably more. Please
contact your service provider for information.
reduced fat,
1 level tbsp
The Syn value
Look for the weights and measurements within the list
tip!
reduced fat,
1 level tbsp
reduced fat,
1 level tbsp
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step three: syns step three: syns step three: syns step three: syns step three: syns step three: syns step three: syns step three: syns step three: syns step three: syns step three:
Amaretti
1.0
1.0
1.0
Jam sandwich
3.5
3.5
3.5
Muffin, cheese, 28g
3.5
3.5
3.5
3.0
3.0
3.0
Brown bread, full
size, 400g/800g
loaf, 1 thin slice
Pitta bread,
wholemeal, 28g
3.5
3.5
3.5
Bourbon cream
Lemon puff
67g average
3.5
3.5
3.5
3.0
3.0
3.0
Caramel wafer bar,
26g bar
2.0
2.0
2.0
30g mini
Brandy snap
Lincoln
2.0
2.0
2.0
Muffin, white/
wholemeal, 28g
3.0
3.0
3.0
3.0
3.0
3.0
7.5
7.5
7.5
Malted milk
3.5
3.5
3.5
60g standard
6.0
6.0
6.0
8.0
8.0
8.0
Pain au chocolate,
28g
2.0
2.0
2.0
1 medium slice
Marie
75g average
4.5
4.5
4.5
Pumpernickel
bread, 28g
3.0
3.0
3.0
7.5
7.5
7.5
Chocolate biscuit
bar, eg Breakaway/
Club/Penguin
1.0
1.0
1.0
1 thick slice
34g bar
Morning coffee
6.0
6.0
6.0
3.0
3.0
3.0
2.0
2.0
2.0
Brown bread,
small size,
400g loaf, 1 slice
Rye bread, 28g
Nice
6.5
6.5
6.5
3.5
3.5
3.5
30g small
2.5
2.5
2.5
Scottish batch
bread, 28g
5.5
5.5
5.5
Chocolate chip &
nut cookie
3.5
3.5
3.5
Seeded bread, 28g
Nice creams
14.5
14.5
14.5
Pain au raisin, 28g
Biscuits & crispbreads
Crispbreads
Each unless stated
Crackerbread,
all varieties
1.5
1.5
1.5
70g large
4.0
4.0
4.0
Petit beurre
5.0
5.0
5.0
Chapatis, made
with fat, 28g
3.0
3.0
3.0
2.0
2.0
2.0
4.5
4.5
4.5
Pink wafer
16.0
16.0
16.0
3.5
3.5
3.5
2.5
2.5
2.5
95g average
10.0
10.0
10.0
Soda bread, 28g
Rich shortie
60g average
Chocolate chip
cookie, 5g mini
Softgrain
bread, 28g
1.0
1.0
1.0
2.0
2.0
2.0
Pancakes,
raisin & lemon, 28g
3.0
3.0
3.0
1.0
1.0
1.0
Dutch crispbakes
3.5
3.5
3.5
1.0
1.0
1.0
Shortbread finger
3.5
3.5
3.5
Chapatis, made
without fat, 28g
3.0
3.0
3.0
4.5
4.5
4.5
15g standard
Rich tea finger
5.5
5.5
5.5
Tortillas,
corn flour, 28g
1.5
1.5
1.5
35g average
4.5
4.5
4.5
5.0
5.0
5.0
Chocolate
digestive,
all varieties
55g average
0.5
0.5
0.5
Pancakes,
scotch, 28g
6.0
6.0
6.0
4.0
4.0
4.0
Ciabatta bread,
28g
Melba toast
4.0
4.0
4.0
light
4.0
4.0
4.0
Chocolate finger
3.5
3.5
3.5
Shortbread round
4.5
4.5
4.5
3.5
3.5
3.5
38g standard
Rice cakes,
chocolate
Tortillas, wheat
flour, 28g
3.0
3.0
3.0
35g average
5.0
5.0
5.0
4.5
4.5
4.5
Shortbread triangle
Currant/fruit
bread, 28g
4.0
4.0
4.0
Focaccia bread, 28g
1.5
1.5
1.5
1.5
1.5
1.5
2.5
2.5
2.5
Pancakes,
syrup & sultana, 28g
7.0
7.0
7.0
4.0
4.0
4.0
plain/flavoured
4.0
4.0
4.0
42g standard
11.0
11.0
11.0
Vienna bread, 28g
2.5
2.5
2.5
4.5
4.5
4.5
Chocolate
Hob Nobs
1.5
1.5
1.5
garlic & rosemary/
multigrain
4.5
4.5
4.5
Shortcake
35g average
63g large
French bread,
brown/white, 28g
3.5
3.5
3.5
2.5
2.5
2.5
3.5
3.5
3.5
Potato farl, 28g
Chocolate
malted milk
5.0
5.0
5.0
3.0
3.0
3.0
Chocolate rich tea
2.0
2.0
2.0
West Indian
bread, 28g
3.0
3.0
3.0
60g average
Fried bread,
28g
7.0
7.0
7.0
4.0
4.0
4.0
Scones,
bannock, 28g
sunflower seed &
oat/tomato & basil
4.0
4.0
4.0
6.0
6.0
6.0
Wheatgerm
bread, 28g
2.0
2.0
2.0
Savoury biscuits
Each unless stated
Breadstick, 3g mini
1 thin slice
3.0
3.0
3.0
White bread, 28g
Chocolate
teacakes, 13g small
3.0
3.0
3.0
8.5
8.5
8.5
Scones, cheese, 28g
9.0
9.0
9.0
57g average
1 medium slice
3.5
3.5
3.5
5.5
5.5
5.5
5.0
5.0
5.0
11.0
11.0
11.0
Garlic bread slices,
25g average
24g standard
1 thick slice
12.0
12.0
12.0
White bread,
danish style, 28g
3.0
3.0
3.0
0.5
0.5
0.5
Chocolate wafer
bar, 19g small
5.0
5.0
5.0
65g average
5.0
5.0
5.0
Gluten free bread,
brown, 28g
Scones, Devon/
plain, 28g
1.0
1.0
1.0
7.0
7.0
7.0
Bread & bakery items
Bakery items
Bath bun, 28g
5.0
5.0
5.0
White bread, full
size, 400g/800g
loaf, 1 thin slice
6g standard
27g standard
2.5
2.5
2.5
Cheese sandwich,
Ritz
2.5
2.5
2.5
Tuc
4.0
4.0
4.0
Cheese straw/twist
3.0
3.0
3.0
11.0
11.0
11.0
3.0
3.0
3.0
3.5
3.5
3.5
Butter puff
Coconut cookie
2.0
2.0
2.0
60g average
4.5
4.5
4.5
3.0
3.0
3.0
Granary bread, 28g
4.0
4.0
4.0
5.0
5.0
5.0
Scones, fruit, 28g
white, 28g
Coconut ring
4.0
4.0
4.0
8.0
8.0
8.0
Scones, potato, 28g
3.5
3.5
3.5
1 medium slice
5.0
5.0
5.0
Crunch cream
14.5
14.5
14.5
Belgian bun, 28g
50g average
1 thick slice
3.0
3.0
3.0
80g average
4.0
4.0
4.0
3.0
3.0
3.0
6.5
6.5
6.5
5.0
5.0
5.0
Hovis, 28g
2.0
2.0
2.0
Custard cream
3.5
3.5
3.5
8.5
8.5
8.5
Scones, wholemeal
fruit, 28g
1 extra thick
19.5
19.5
19.5
57g average
Malt bread,
fruited, 28g
Digestive
4.0
4.0
4.0
Malted bread, 28g
White bread,
small size,
400g loaf, 1 slice
1.0
1.0
1.0
110g average
3.5
3.5
3.5
Cheese thin
5.0
5.0
5.0
light
3.0
3.0
3.0
3.0
3.0
3.0
2.5
2.5
2.5
4.5
4.5
4.5
Brioche roll, 28g
3.5
3.5
3.5
Cornish wafer
8.0
8.0
8.0
Fig roll
1.0
1.0
1.0
Tuc
1.5
1.5
1.5
Crackers, gluten free,
7g mini
8.0
8.0
8.0
45g standard
50g average
Mediterranean
style bread, 28g
Wholemeal
bread, 28g
Crackers, Ritz
18.0
18.0
18.0
Chelsea bun, 28g
4.0
4.0
4.0
Milk roll, white, 28g
3.0
3.0
3.0
Flapjack,
chocolate, 28g
6.5
6.5
6.5
100g large
3.5
3.5
3.5
5.0
5.0
5.0
Soda farl, 28g
3.5
3.5
3.5
Multigrain bread,
28g
3.0
3.0
3.0
Naan bread, garlic
& coriander, 28g
13.5
13.5
13.5
15.5
15.5
15.5
Wholemeal
bread, full size,
400g/800g loaf,
1 thin slice
60g medium
15.5
15.5
15.5
130g average
1.5
1.5
1.5
20.5
20.5
20.5
Flapjack, fruit, 28g
85g average
90g large
5.0
5.0
5.0
Teacakes,
fruited, 28g
2.5
2.5
2.5
4.5
4.5
4.5
3.0
3.0
3.0
6.5
6.5
6.5
Croissants, 28g
11g standard
6.5
6.5
6.5
10.0
10.0
10.0
4.0
4.0
4.0
13.5
13.5
13.5
35g mini
4.0
4.0
4.0
Crackers, matzo,
5g small
60g average
1.0
1.0
1.0
60g medium
9.5
9.5
9.5
1 medium slice
20.0
20.0
20.0
Flapjack, plain, 28g
50g standard
22.5
22.5
22.5
5.0
5.0
5.0
4.0
4.0
4.0
90g large
3.0
3.0
3.0
Bread
Baguette,
garlic, reduced fat,
average, 28g
160g average
1 thick slice
21g large
7.0
7.0
7.0
Crumpets, 28g
2.0
2.0
2.0
4.0
4.0
4.0
Currant bun, 28g
Wholemeal
bread, small size,
400g loaf, 1 slice
Naan bread,
peshwari, 28g
Cream cracker
15.0
15.0
15.0
40g average
3.5
3.5
3.5
1.5
1.5
1.5
60g medium
4.0
4.0
4.0
3.0
3.0
3.0
reduced fat
22.0
22.0
22.0
4.0
4.0
4.0
20.5
20.5
20.5
1.5
1.5
1.5
90g large
9.0
9.0
9.0
Danish pastry, 28g
160g average
Hovis cracker
2.0
2.0
2.0
65g average
23.0
23.0
23.0
2.0
2.0
2.0
Fruit shortcake
5.0
5.0
5.0
170g each
Naan bread,
plain, 28g
4.0
4.0
4.0
Bread rolls
Bagel, 28g
Hovis digestive
2.0
2.0
2.0
4.0
4.0
4.0
1.0
1.0
1.0
Garibaldi
19.0
19.0
19.0
Baguette,
garlic, standard,
average, 28g
23.0
23.0
23.0
Oatmeal bread, 28g
Oatcake, 4g mini
2.5
2.5
2.5
110g medium
160g average
11.5
11.5
11.5
2.5
2.5
2.5
Ginger nut
31.0
31.0
31.0
Hot cross bun, 28g
5.0
5.0
5.0
3.5
3.5
3.5
85g average
13g standard
1.5
1.5
1.5
Gingerbread, 28g
180g large
3.5
3.5
3.5
Ginger thin
4.5
4.5
4.5
31.0
31.0
31.0
Brown bap, 28g
Water biscuit,
1 large
5.5
5.5
5.5
Gingerbread man,
50g each
170g each
13.5
13.5
13.5
1.5
1.5
1.5
Paratha bread,
plain, 28g
5.5
5.5
5.5
4.5
4.5
4.5
113g average
36g mini
Baguette,
white, average, 28g
3.5
3.5
3.5
1.5
1.5
1.5
Wholemeal cracker
22.5
22.5
22.5
10.0
10.0
10.0
Iced bun/finger,
28g
Brown roll,
crusty, 28g
2 small
10.5
10.5
10.5
Hob Nob Creams
1.5
1.5
1.5
65g standard
21.5
21.5
21.5
140g average
3.5
3.5
3.5
3.5
3.5
3.5
170g each
6.5
6.5
6.5
Brown roll, soft, 28g
Pitta bread,
white, 28g
5.0
5.0
5.0
4.0
4.0
4.0
3.5
3.5
3.5
50g average
3.5
3.5
3.5
Barm brack, 28g
3.5
3.5
3.5
Sweet biscuits
Each unless stated
Almond thin
Hob Nobs
7.0
7.0
7.0
3.0
3.0
3.0
4.0
4.0
4.0
3.0
3.0
3.0
40g standard
Bran bread, 28g
30g mini
5.5
5.5
5.5
Light
12.0
12.0
12.0
7.5
7.5
7.5
45g average
1.0
1.0
1.0
2.5
2.5
2.5
70g large
60g standard
Jaffa cake
Brown bread, 28g
3.5
3.5
3.5
4.0
4.0
4.0
8.0
8.0
8.0
Rich tea
Shortbread
petticoat tail
Ryvita, dark rye/
original/sesame
step three: syns step three: syns step three: syns step three: syns step three: syns step three: syns step three: syns step three: syns step three: syns step three: syns step three:
step three: syns step three: syns step three: syns step three: syns step three: syns step three: syns step three: syns step three: syns step three: syns step three: syns step three:
10.0
10.0
10.0
Granary bap, 28g
3.5
3.5
3.5
American muffin,
chocolate chip, 28g
5.5
5.5
5.5
Dundee cake, 28g
5.0
5.0
5.0
Sponge cake,
creaming method,
28g
Frosties
5.0
5.0
5.0
80g average
6.0
6.0
6.0
Eccles cake,
average each
9.5
9.5
9.5
6.5
6.5
6.5
Fruit & Fibre
3.5
3.5
3.5
6.0
6.0
6.0
30g mini
Granola
13.5
13.5
13.5
17.0
17.0
17.0
fatless, whisking
method, 28g
5.0
5.0
5.0
113g average
3.5
3.5
3.5
85g average
22.5
22.5
22.5
5.0
5.0
5.0
plain, average each
4.0
4.0
4.0
Grape Nuts
Granary roll, 28g
113g large
4.0
4.0
4.0
Honey Nut
Bran Flakes
5.5
5.5
5.5
Sponge cake,
with jam, 28g
5.0
5.0
5.0
6.5
6.5
6.5
4.0
4.0
4.0
Angel cake, 28g
56g average
Fancy
iced cake, 28g
Angel slice,
average each
5.0
5.0
5.0
Luxury Crunch,
all varieties
Hamburger bun,
28g
3.5
3.5
3.5
7.5
7.5
7.5
Asian pastries, 28g
with jam &
dairy cream, 28g
4.0
4.0
4.0
6.0
6.0
6.0
Muesli, all varieties
Coleslaw & salads
Coleslaw
per 100g unless stated
Coleslaw, cheese
7.5
7.5
7.5
Bakewell tart, 28g
5.0
5.0
5.0
6.5
6.5
6.5
Flan, pastry
with fruit, 28g
5.0
5.0
5.0
50g medium
6.5
6.5
6.5
1.5
1.5
1.5
Stollen, 28g
5.0
5.0
5.0
Oatibix, 2 biscuits
11.0
11.0
11.0
Hot dog roll, 28g
4.0
4.0
4.0
Oat Bran
85g large
4.0
4.0
4.0
sponge with
fruit, 28g
Swiss roll, 28g
9.0
9.0
9.0
individual,
average each
1.5
1.5
1.5
6.0
6.0
6.0
9.0
9.0
9.0
10.0
10.0
10.0
Toffee cake, 28g
5.0
5.0
5.0
11.0
11.0
11.0
64g standard
5.0
5.0
5.0
mini, average each
Fondant fancy,
average each
Treacle tart,
individual,
average each
Oatibix Bites
10.5
10.5
10.5
5.5
5.5
5.5
Oatmeal, 28g raw
5.5
5.5
5.5
Fresh cream choux
bun, average each
12.0
12.0
12.0
Morning roll, 28g
Battenberg, 28g
fruity
85g large
7.5
7.5
7.5
8.0
8.0
8.0
Oatibix Flakes
5.5
5.5
5.5
3.5
3.5
3.5
4.0
4.0
4.0
light/reduced fat
18.5
18.5
18.5
Fresh cream eclair,
1 small
11.5
11.5
11.5
5.5
5.5
5.5
7.0
7.0
7.0
Carrot & orange
cake, 28g
Vanilla slice,
custard/cream,
average each
luxury
50g average
5.5
5.5
5.5
Oats & More
7.5
7.5
7.5
4.0
4.0
4.0
18.5
18.5
18.5
standard
5.0
5.0
5.0
Celebration cake,
iced fruit, 28g
7.0
7.0
7.0
Oats So Simple,
flavoured,
35-6g sachet
Seeded roll, 28g
8.0
8.0
8.0
Carrot cake, 28g
10.5
10.5
10.5
Submarine roll, 28g
with prawns
6.5
6.5
6.5
75g average
12.0
12.0
12.0
Fresh cream horn,
average each
Victoria
sandwich, 28g
1 large
3.5
3.5
3.5
5.5
5.5
5.5
5.5
5.5
5.5
8.5
8.5
8.5
Salads
per 100g unless stated
Beetroot salad
13.0
13.0
13.0
5.5
5.5
5.5
13.0
13.0
13.0
47g sachet
100g average
Viennese whirl,
average each
iced sponge, 28g
7.0
7.0
7.0
3.5
3.5
3.5
5.5
5.5
5.5
Oats So Simple,
plain, 27g sachet
5.0
5.0
5.0
1.0
1.0
1.0
White bap, 28g
Cherry cake, 28g
Fresh cream
meringue, 1 small
14.5
14.5
14.5
White finger roll,
28g
7.5
7.5
7.5
Walnut
layer cake, 28g
7.0
7.0
7.0
113g average
5.5
5.5
5.5
Chinese cakes
& biscuits, 28g
6.0
6.0
6.0
15.5
15.5
15.5
Porridge oats,
28g dry
5.0
5.0
5.0
Caesar salad
1 large
6.0
6.0
6.0
Celery,
fruit & nut salad
3.5
3.5
3.5
5.0
5.0
5.0
Welsh cake, 28g
5.0
5.0
5.0
11.5
11.5
11.5
Chocolate
brownies, 28g
Fruit cake, 28g
Puffed Wheat
6.0
6.0
6.0
6.0
6.0
6.0
Welsh
cheesecake, 28g
4.5
4.5
4.5
2.0
8.5
2.0
50g average
6.0
6.0
6.0
Raisin Wheats
5.0
5.0
5.0
Fruit pie, individual,
average each
Couscous salad
Chocolate
cake, 28g
White roll,
crusty, 28g
6.0
6.0
6.0
Ready Brek,
original, 28g dry
6.5
6.5
6.5
Couscous salad
with roasted
vegetables
3.5
3.5
3.5
Yule log, 28g
5.0
5.0
5.0
6.5
6.5
6.5
9.5
9.5
9.5
5.5
5.5
5.5
2.5
6.0
2.5
50g average
Chocolate
coated mini roll,
average each
30g sachet
4.5
4.5
4.5
5.5
5.5
5.5
8.5
8.5
8.5
White roll,
gluten free, 28g
6.0
6.0
6.0
Genoa cake, 28g
Florida salad
3.5
3.5
3.5
5.0
5.0
5.0
5.5
5.5
5.5
Shredded Wheat,
average each
2.5
7.0
2.5
cherry, 28g
Pasta salad
Ricicles
9.0
9.0
9.0
White roll, soft, 28g
Chocolate
crispie cake, 28g
5.5
5.5
5.5
Greek pastries, 28g
6.5
6.5
6.5
Chocolate crispie,
individual, average
each
75g average
3.5
3.5
3.5
Ginger cake, 28g
4.5
4.5
4.5
3.5
3.5
3.5
Shredded Wheat
Bitesize, all varieties
Pasta salad
with cheese
7.0
10.5
7.0
5.5
5.5
5.5
8.5
8.5
8.5
Pasta salad
with chicken
45g average
6.0
6.0
6.0
Halva, 28g
5.5
5.5
5.5
5.5
5.5
5.5
5.0
6.5
5.0
Pasta salad with
chicken & bacon
Wholemeal bap,
28g
3.5
3.5
3.5
Jam tart, 28g
5.0
5.0
5.0
Shreddies
Chocolate cup
cake, average each
5.0
6.5
5.0
Pasta salad with
chicken caesar
14.0
14.0
14.0
7.5
7.5
7.5
individual,
average each
6.5
6.5
6.5
2.0
2.0
2.0
113g average
Cereals & cereal bars
Cereals
28g unless stated
All Bran
Soya bran
5.0
5.0
5.0
Wholemeal
finger roll, 28g
3.5
3.5
3.5
Chocolate fudge
cake, 28g
5.0
5.0
5.0
Lardy cake, 28g
Special K,
all varieties
5.0
5.0
5.0
7.0
7.5
7.0
Lemon drizzle
cake, 28g
6.5
6.5
6.5
5.5
5.5
5.5
5.5
5.5
5.5
Pasta salad
with prawns
50g average
Christmas cake,
with marzipan &
royal icing, 28g
4.0
4.0
4.0
4.5
4.5
4.5
Weetabix, 2 biscuits
3.5
5.0
3.5
Wholemeal roll,
28g
5.0
5.0
5.0
Coconut cake, 28g
Sultana Bran
Lemon slice,
average each
3.0
3.0
3.0
5.0
5.0
5.0
Madeira cake, 28g
4.5
4.5
4.5
6.5
6.5
6.5
Pasta salad
with spinach &
pine nuts
6.0
6.0
6.0
Apricot Wheats
6.0
6.0
6.0
5.5
5.5
5.5
4.5
4.5
4.5
5.5
9.0
5.5
57g average
Bran Flakes
Weetabix Minis,
all varieties
Coconut
macaroons,
average each
5.0
5.0
5.0
5.0
5.0
5.0
Mince pie,
individual,
average each
Cheerios
Pasta salad
with tomato &
mozzarella
7.0
7.0
7.0
Coconut snowball,
average each
5.5
5.5
5.5
5.0
5.0
5.0
11.0
11.0
11.0
Choco Hoops
5.5
5.5
5.5
Weetaflakes
3.0
3.0
3.0
4.5
8.5
4.5
Coco Pops
Wheat Bran
5.0
5.0
5.0
5.0
5.0
5.0
5.0
5.0
5.0
Raisin cakes,
average each
Pasta salad
with tuna
8.0
8.0
8.0
Coco Shreddies
5.0
5.0
5.0
Wheatgerm
5.0
7.0
5.0
Coffee & walnut
cake, 28g
Corn Flakes
6.0
6.0
6.0
Custard tart, 28g
Reduced
fat cake, 28g
4.0
4.0
4.0
Cereal Bars
Hi-fi bar,
all varieties, 32g bar
Potato salad,
light/reduced fat
3.0
5.5
3.0
4.0
4.0
4.0
Country Crisp,
all varieties
6.0
6.0
6.0
Cranberry Wheats
8.0
10.5
8.0
6.0
6.0
6.0
Rock cakes,
average each
9.0
9.0
9.0
4.5
4.5
4.5
luxury
individual,
average each
4.5
4.5
4.5
6.0
8.5
6.0
12.0
12.0
12.0
4.5
4.5
4.5
Light, 23g bar
standard
Cakes
Crunchy Bran
Rum baba,
average each
12.0
12.0
12.0
11.5
11.5
11.5
Luxury, 50g bar
Rice salad
with chicken
Date & walnut
cake, 28g
3.5
5.5
3.5
5.5
5.5
5.5
Doughnut, custard,
average each
Crunchy
Nut Clusters
12.5
12.5
12.5
Standard, 25g bar
6.0
6.0
6.0
6.0
6.0
6.0
Almond slice,
average each
7.0
7.0
7.0
American muffin,
blueberry, 28g
Nut bar, 45g bar
Seviyaan, 28g
5.5
5.5
5.5
Rice salad with
fruit/vegetables
5.0
5.0
5.0
3.5
7.0
3.5
Three bean salad
13.5
13.5
13.5
Crunchy Nut
Corn Flakes
Simnel, 28g
5.5
5.5
5.5
Crunchy Oatbakes
7.5
7.5
7.5
5.5
5.5
5.5
35g bar
1.0
5.5
1.0
5.5
5.5
5.5
Frosted Shreddies
fresh cream,
average each
5.5
5.5
5.5
13.0
13.0
13.0
11.0
11.0
11.0
30g mini
5.0
5.0
5.0
Waldorf salad
16.0
16.0
16.0
12.5
12.5
12.5
85g average
jam, average each
5.0
5.0
5.0
21.5
21.5
21.5
12.0
12.0
12.0
Frosted Wheats
113g large
ring, average each
Ciabatta roll, 28g
5.0
5.0
5.0
Fairy cake, iced,
average each
with marzipan &
royal icing, 28g
Rice Krispies
Sugar Puffs
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step three: syns step three: syns step three: syns step three: syns step three: syns step three: syns step three: syns step three: syns step three: syns step three: syns step three:
Kettle Chips,
all varieties,
50g serving
Ghee (clarified
butter), 1 level tsp
2.0
2.0
2.0
Cottage cheese,
fat free flavoured,
per 100g
Port Salut
4.5
4.5
4.5
Cream, sterilised,
canned, 1 level tbsp
2.0
2.0
2.0
12.0
12.0
12.0
6.5
6.5
6.5
28g
12.5
12.5
12.5
Margarine/spread,
full fat varieties,
1 level tsp
0.5
0.5
0.5
Processed slices,
light/reduced fat,
20g each
1 level tbsp
Cream, UHT
individual portion for
coffee, 15ml pot
36.0
36.0
36.0
FREE
FREE
FREE
low fat flavoured,
per 100g
2.0
2.0
2.0
standard, 20g each
150g bag
fat free natural
2.5
2.5
2.5
1.5
1.5
1.5
Cream, whipping,
1 level tbsp
KP Hula Hoops,
all varieties, 34g bag
9.0
9.0
9.0
1.0
1.0
1.0
4.0
4.0
4.0
2.0
2.0
2.0
Processed, plain
3.0
3.0
3.0
4.0
4.0
4.0
KP Nik Naks,
all varieties, 30g bag
low fat natural,
per 100g
8.5
8.5
8.5
5.5
5.5
5.5
28g
10.5
10.5
10.5
Margarine/spread,
low fat varieties,
1 level tsp
0.5
0.5
0.5
smoked
26.5
26.5
26.5
Cream, with alcohol,
1 level tbsp
142ml
1 level tbsp
6.0
6.0
6.0
Quark, skimmed
milk soft cheese
FREE
FREE
FREE
Crisps & snacks
Crisps — basic/non branded
28g unless stated
Bombay mix
Pringles Minis,
all varieties,
23g tube
Cream cheese
2.5
2.5
2.5
3.0
3.0
3.0
5.5
5.5
5.5
light
6.0
6.0
6.0
Red Leicester
30.5
30.5
30.5
2.5
2.5
2.5
3.5
3.5
3.5
142ml
1.0
1.0
1.0
Curd cheese
reduced fat
Quaker Seasons
Crispbread Snacks,
all varieties, 24g bag
5.5
5.5
5.5
Creme fraiche,
1 level tbsp
7.0
7.0
7.0
3.0
3.0
3.0
28g
5.5
5.5
5.5
Margarine/spread,
very low fat varieties,
1 level tsp
2.5
2.5
2.5
Standard, 25g each
Red Windsor
3.0
3.0
3.0
5.0
5.0
5.0
1 level tbsp
2.0
2.0
2.0
28g
5.5
5.5
5.5
3.5
3.5
3.5
Dairylea Triangles,
Light, 20g triangle
Ricotta
Cereal & potato
snacks, eg cheese
balls
6.0
6.0
6.0
5.5
5.5
5.5
Roule, garlic & herb
28g bag
Roquefort
7.5
7.5
7.5
25.0
25.0
25.0
Seabrook Crinkle
Cut Crisps,
all varieties, 32g bag
4.0
4.0
4.0
Creme fraiche,
reduced fat,
1 level tbsp
120g bag
1.5
1.5
1.5
Original, 20g triangle
1.5
1.5
1.5
0.5
0.5
0.5
Corn snacks,
eg Nik Naks
2.5
2.5
2.5
8.0
8.0
8.0
garlic & herb,
reduced fat
2.5
2.5
2.5
28g
2.5
2.5
2.5
2.0
2.0
2.0
5.0
5.0
5.0
7.5
7.5
7.5
9.0
9.0
9.0
1 level tbsp
Danish blue
4.5
4.5
4.5
eg Wotsits
28g
3.5
3.5
3.5
5.5
5.5
5.5
plain
2.5
2.5
2.5
Snack-a-Jacks,
Chocolate Delight,
all varieties, each
Derby
Milk
Coffee whitener,
dried, 2 level tsp
Popcorn, plain,
popped in fat
8.5
8.5
8.5
5.5
5.5
5.5
Double Gloucester
plain, reduced fat
Dolcelatte
5.5
5.5
5.5
Soft cheese, full fat,
eg Philadelphia
3.0
3.0
3.0
Cheese
28g unless stated
Appenzeller
5.5
5.5
5.5
Sage Derby
1.5
1.5
1.5
plain, popped
without fat
5.5
5.5
5.5
5.0
5.0
5.0
Jumbo,
all varieties, each
4.5
4.5
4.5
6.0
6.0
6.0
2.5
2.5
2.5
5.5
5.5
5.5
Austrian smoked
Edam
1.0
1.0
1.0
Milk shake powder,
dried, 1 level tbsp
3.0
3.0
3.0
salted
4.5
4.5
4.5
Bavarian smoked
reduced fat
6.5
6.5
6.5
low fat,
eg Philadelphia
Extra Light
Walkers Baked,
all varieties, 25g bag
sweet
5.0
5.0
5.0
5.5
5.5
5.5
4.5
4.5
4.5
5.5
5.5
5.5
Emmental
3.0
3.0
3.0
2.0
2.0
2.0
3.5
3.5
3.5
toffee
7.5
7.5
7.5
5.5
5.5
5.5
Feta
5.5
5.5
5.5
37.5g bag
Beaufort
3.0
3.0
3.0
28g dry
Poppadoms,
10g each
5.0
5.0
5.0
medium fat,
eg Philadelphia Light
2.5
2.5
2.5
Pork scratchings
reduced fat
Walkers Crisps,
all varieties,
25g bag
3.0
3.0
3.0
Blue Shropshire
Milk shake,
average ready made,
standard, 284ml
8.5
8.5
8.5
4.5
4.5
4.5
6.5
6.5
6.5
Blue Vinney
Goats' milk
hard cheese
5.0
5.0
5.0
4.5
4.5
4.5
5.5
5.5
5.5
Soya
9.0
9.0
9.0
average ready made,
thick, 284ml
5.5
5.5
5.5
9.0
9.0
9.0
Boursin
Potato & corn
sticks, eg chipsticks
6.5
6.5
6.5
Stilton, blue
34.5g bag
2.0
2.0
2.0
Goats' milk
soft cheese
4.5
4.5
4.5
5.0
5.0
5.0
13.0
13.0
13.0
Light
13.0
13.0
13.0
white
50g bag
5.0
5.0
5.0
4.5
4.5
4.5
4.0
4.0
4.0
Potato crisps,
crinkle cut
7.5
7.5
7.5
Bresse bleu
Gorgonzola
Taleggio
Walkers French
Fries, all varieties,
19g bag
4.5
4.5
4.5
5.5
5.5
5.5
Milk, buttermilk,
2 level tbsp
0.5
0.5
0.5
7.0
7.0
7.0
Brie
Gouda
The Laughing
Cow Triangles, Extra
Light, 17.5g triangle
4.0
4.0
4.0
6.0
6.0
6.0
jacket
5.5
5.5
5.5
10.5
10.5
10.5
blue
6.5
6.5
6.5
Gruyere
1.0
1.0
1.0
Light, 17.5g triangle
568ml
4.5
4.5
4.5
5.5
5.5
5.5
low fat
4.5
4.5
4.5
22g bag
Caerphilly
6.0
6.0
6.0
Halloumi
1.5
1.5
1.5
Milk, channel
island/gold top,
whole, 1 level tbsp
6.0
6.0
6.0
square
3.5
3.5
3.5
7.5
7.5
7.5
Walkers Lights,
all varieties, 24g bag
5.5
5.5
5.5
Cambozola
reduced fat
0.5
0.5
0.5
standard
4.0
4.0
4.0
5.0
5.0
5.0
Original,
17.5g triangle
Camembert
7.0
7.0
7.0
2.0
2.0
2.0
6.5
6.5
6.5
Walkers Quavers,
all varieties, 17g bag
Jarlsberg
22.0
22.0
22.0
6.0
6.0
6.0
thick crinkle cut
28g bag
5.0
5.0
5.0
568ml
7.0
7.0
7.0
Cheddar
5.5
5.5
5.5
Wensleydale blue
Lancashire
4.0
4.0
4.0
Wensleydale
thick cut
5.5
5.5
5.5
Milk, condensed,
sweetened, full fat,
1 level tbsp
7.5
7.5
7.5
4.5
4.5
4.5
reduced fat
Leerdammer
5.5
5.5
5.5
5.5
5.5
5.5
Potato rings
6.0
6.0
6.0
2.5
2.5
2.5
5.5
5.5
5.5
5.5
5.5
5.5
vegetarian
Mascarpone
Pretzels
20g bag
9.0
9.0
9.0
Cheese slices,
light/reduced fat,
20g slice
Cream
Cream, aerosol,
2 level tbsp
Mini Babybel
Cheddar, 20g each
Puffed potato,
eg Quavers
34g bag
3.5
3.5
3.5
condensed,
sweetened, skimmed,
1 level tbsp
7.5
7.5
7.5
2.5
2.5
2.5
3.0
3.0
3.0
0.5
0.5
0.5
2.0
2.0
2.0
Milk, evaporated,
1 level tbsp
7.0
7.0
7.0
4.0
4.0
4.0
Light, 20g each
eg Snaps
30g slice
7.5
7.5
7.5
Mini Babybel
Emmental Cheese,
20g each
Cream, clotted,
1 level tbsp
1.0
1.0
1.0
Punjabi puri
Cheese slices,
standard, 20g slice
4.5
4.5
4.5
Cream, dairy free,
1 level tbsp
4.0
4.0
4.0
3.0
3.0
3.0
6.5
6.5
6.5
Taco shells, 1 shell
6.0
6.0
6.0
1.5
1.5
1.5
Milk, evaporated,
reduced fat, 2 level
tbsp
30g slice
2.5
2.5
2.5
Mini Babybel
Goats' Cheese,
20g each
1.5
1.5
1.5
12.5
12.5
12.5
Cheese spread,
reduced fat,
eg Dairylea Light/
Primula Light
6.5
6.5
6.5
Crisps — branded
Golden Wonder
Crisps, all varieties,
34.5g bag
3.5
3.5
3.5
142ml
Tortilla chips
Milk, goats',
semi-skimmed,
2 level tbsp
Cream, double/
extra thick double,
1 level tbsp
Dairy products
Butter & margarine
Butter, full fat,
1 level tsp
2.5
2.5
2.5
2.0
2.0
2.0
Original, 20g each
3.5
3.5
3.5
0.5
0.5
0.5
3.0
3.0
3.0
12.5
12.5
12.5
standard,
eg Dairylea/Primula
35.0
35.0
35.0
568ml
3.5
3.5
3.5
3.5
3.5
3.5
142ml
9.0
9.0
9.0
5.5
5.5
5.5
Mozzarella
Cream, half,
1 level tbsp
Milk, goats',
whole, 1 level tbsp
0.5
0.5
0.5
2.0
2.0
2.0
Cheshire
2.5
2.5
2.5
1.0
1.0
1.0
4.0
4.0
4.0
reduced fat
3.5
3.5
3.5
28g
10.5
10.5
10.5
Butter, reduced fat,
1 level tsp
17.5
17.5
17.5
Milk, instant dried
skimmed, 2 level tsp
reduced fat
6.0
6.0
6.0
grated, 1 level tbsp
10.5
10.5
10.5
Golden Wonder
Golden Lights,
all varieties, 21g bag
568ml
10g portion
4.5
4.5
4.5
Parmesan, fresh
142ml
4.5
4.5
4.5
Chevre
1.5
1.5
1.5
5.0
5.0
5.0
Cream, single/
soured, 1 level tbsp
1.5
1.5
1.5
Cornish yarg
1.5
1.5
1.5
1.5
1.5
1.5
Parmigano
reggiano
2.5
2.5
2.5
5.5
5.5
5.5
14.5
14.5
14.5
1 level tbsp
4.0
4.0
4.0
5.5
5.5
5.5
142ml
5.0
5.0
5.0
1 level tbsp
Pecorino
28g powder
28g
7.5
7.5
7.5
Dairylea Slices,
Light, 25g each
light, dried,
2 level tsp
Savoury sticks,
eg Twiglets
Mini Babybel,
Light, 20g each
step three: syns step three: syns step three: syns step three: syns step three: syns step three: syns step three: syns step three: syns step three: syns step three: syns step three:
step three: syns step three: syns step three: syns step three: syns step three: syns step three: syns step three: syns step three: syns step three: syns step three: syns step three:
Milk, instant dried
whole, 1 level tsp
1.0
1.0
1.0
Yogurt, greek style,
fruit/flavoured
4.0
4.0
4.0
Houmous dip,
1 level tbsp
2.5
2.5
2.5
French dressing,
1 level tbsp
3.5
3.5
3.5
Plum sauce,
1 level tbsp
1.5
1.5
1.5
Worcestershire
sauce
FREE
FREE
FREE
1 level tbsp
greek style,
low fat natural
French style
dressing, fat free
Ranch dressing,
1 level tbsp
Yogurt
based dressing,
1 level tbsp
7.0
7.0
7.0
1.0
1.0
1.0
greek style, natural
FREE
FREE
FREE
3.5
3.5
3.5
Redcurrant jelly,
1 level tbsp
28g powder
3.5
3.5
3.5
Houmous dip,
reduced fat,
1 level tbsp
2.0
2.0
2.0
Milk, rice,
2 level tbsp
0.5
0.5
0.5
1.5
1.5
1.5
28g
2.5
2.5
2.5
Onion & garlic dip,
1 level tbsp
Garlic &
herb dressing,
1 level tbsp
2.0
2.0
2.0
Relish, all varieties,
1 level tbsp
reduced fat,
1 level tbsp
14.0
14.0
14.0
Milk, rice, calcium
enriched, 2 level tbsp
greek, cows'
milk, natural
2.5
2.5
2.5
3.5
3.5
3.5
0.5
0.5
0.5
568ml
1.0
1.0
1.0
reduced fat,
1 level tbsp
0.5
0.5
0.5
greek, sheep's
milk, natural
1.5
1.5
1.5
3.5
3.5
3.5
1.0
1.0
1.0
Salad cream,
1 level tbsp
2.5
2.5
2.5
14.0
14.0
14.0
Milk, semi-skimmed,
2 level tbsp
Garlic puree,
1 level tsp
Yogurt, low fat
fruit/flavoured
reduced fat,
1 level tbsp
568ml
1.5
1.5
1.5
1.0
1.0
1.0
1.0
1.0
1.0
reduced calorie,
1 level tbsp
FREE
FREE
FREE
Herbs, all varieties
1.5
1.5
1.5
Seafood dressing,
1 level tbsp
0.5
0.5
0.5
Yogurt, muesli/nut
0.5
0.5
0.5
low fat natural
Peanut dip,
1 level tbsp
Harissa paste
3.5
3.5
3.5
FREE
FREE
FREE
13.0
13.0
13.0
3.5
3.5
3.5
568ml
4.5
4.5
4.5
Raita dip,
1 level tbsp
Hoisin sauce,
1 level tbsp
Yogurt,
organic, natural
1.0
1.0
1.0
1.5
1.5
1.5
Hollandaise sauce,
1 level tbsp
Milk, sheep's,
2 level tbsp
1.0
1.0
1.0
1.5
1.5
1.5
Sour cream
& chive dressing,
1 level tbsp
2.0
2.0
2.0
26.5
26.5
26.5
Salsa dip,
1 level tbsp
3.0
3.0
3.0
Yogurt, soya, fruit
568ml
1.5
1.5
1.5
Yogurt, whole milk,
children's, fruit
0.5
0.5
0.5
5.5
5.5
5.5
Drinks — alcoholic
Alcopops
eg Bacardi Breezer,
275ml bottle
soya, natural
Milk, skimmed,
3 level tbsp
0.5
0.5
0.5
Sour cream
& chive dip,
1 level tbsp
Honey &
mustard dressing,
1 level tbsp
Soy sauce,
all varieties
FREE
FREE
FREE
9.0
9.0
9.0
Milk, soya, calcium
enriched, sweetened,
2 level tbsp
2.0
2.0
2.0
2.5
2.5
2.5
3.0
3.0
3.0
568ml
3.0
3.0
3.0
whole milk, natural
Sweet & sour
sauce, take-away,
1 level tbsp
7.0
7.0
7.0
eg Bacardi Breezer
Diet, 275ml bottle
whole milk, fruit
1.0
1.0
1.0
1.0
1.0
1.0
Taramasalata dip,
1 level tbsp
1.0
1.0
1.0
Horseradish sauce,
1 level tbsp
1.0
1.0
1.0
Sweet chilli sauce,
1 level tbsp
0.5
0.5
0.5
5.0
5.0
5.0
eg Bacardi Breezer
Half Sugar,
275ml bottle
whole milk,
thick & creamy
twinpot, fruit
12.0
12.0
12.0
4.0
4.0
4.0
1.0
1.0
1.0
creamed, 1 level tbsp
1.5
1.5
1.5
568ml
3.0
3.0
3.0
1.5
1.5
1.5
Italian dressing,
1 level tbsp
5.5
5.5
5.5
Milk, soya,
calcium enriched,
unsweetened,
3 level tbsp
Tzatziki dip,
1 level tbsp
1.0
1.0
1.0
Sweet chutney,
1 level tbsp
1.5
1.5
1.5
Yogurt drinks
drinking yogurt,
per 100ml
eg Smirnoff Ice,
275ml bottle
3.0
3.0
3.0
9.0
9.0
9.0
1.0
1.0
1.0
reduced fat,
1 level tbsp
0.5
0.5
0.5
Sweet pickle,
1 level tbsp
1.0
1.0
1.0
3.0
3.0
3.0
9.5
9.5
9.5
reduced fat,
1 level tbsp
FREE
FREE
FREE
eg WKD, Vodka
Blue, Original,
330ml bottle
568ml
2.0
2.0
2.0
Tabasco sauce
13.5
13.5
13.5
Aperitifs & vermouths
Campari, 35ml
Dressings
Apple sauce,
1 level tbsp
Milk, soya,
unsweetened,
3 level tbsp
1.5
1.5
1.5
Mango chutney,
1 level tbsp
4.5
4.5
4.5
28g
8.5
8.5
8.5
Tamarind paste,
1 level tbsp
0.5
0.5
0.5
1.0
1.0
1.0
Balsamic dressing,
1 level tbsp
7.5
7.5
7.5
568ml
2.5
2.5
2.5
Barbecue sauce,
1 level tbsp
2.0
2.0
2.0
1.0
1.0
1.0
4.5
4.5
4.5
Milk, sterilised,
skimmed,
3 level tbsp
Mayonnaise,
1 level tbsp
5.0
5.0
5.0
Cinzano Bianco/
Rosso, 50ml
4.0
4.0
4.0
1.0
1.0
1.0
0.5
0.5
0.5
Black bean sauce,
1 level tbsp
Tartare sauce,
1 level tbsp
2.0
2.0
2.0
10.0
10.0
10.0
extra light,
1 level tbsp
Cinzano
Extra Dry, 50ml
568ml
0.5
0.5
0.5
2.5
2.5
2.5
0.5
0.5
0.5
Teriyaki sauce,
1 level tbsp
1.5
1.5
1.5
3.0
3.0
3.0
Milk, sterilised,
whole, 1 level tbsp
0.5
0.5
0.5
Dressings & dips
reduced calorie,
1 level tbsp
2.5
2.5
2.5
Dubonnet, 50ml
Blue cheese
dressing,
1 level tbsp
Thousand
island dressing,
1 level tbsp
18.5
18.5
18.5
Martini Bianco/
Rosso, 50ml
Dips
Barbecue dip,
1 level tbsp
3.5
3.5
3.5
568ml
3.5
3.5
3.5
Mint jelly,
1 level tbsp
2.0
2.0
2.0
2.5
2.5
2.5
Milk, UHT whole,
individual portion
for tea, 15ml pot
2.0
2.0
2.0
Martini
Extra Dry, 50ml
reduced fat,
1 level tbsp
2.5
2.5
2.5
0.5
0.5
0.5
0.5
0.5
0.5
Mint sauce,
no added sugar,
FREE
FREE
FREE
reduced calorie,
1 level tbsp
1.5
1.5
1.5
4.5
4.5
4.5
reduced fat,
1 level tbsp
1.0
1.0
1.0
Blue cheese dip,
1 level tbsp
Ouzo, 35ml
Milk, whole,
1 level tbsp
Brown sauce,
1 level tbsp
0.5
0.5
0.5
1.0
1.0
1.0
Caesar dressing,
1 level tbsp
standard,
1 level tbsp
Tomato
based dressing,
1 level tbsp
5.5
5.5
5.5
1.0
1.0
1.0
Pernod, 35ml
18.5
18.5
18.5
Yogurt & fromage frais
per 100g unless stated
Fromage frais, fat
free fruit/flavoured
2.0
2.0
2.0
Tomato chutney,
1 level tbsp
4.5
4.5
4.5
Beer — basic/non branded
Barley wine, 250ml
3.5
3.5
3.5
FREE
FREE
FREE
Pimms, 35ml
568ml
3.5
3.5
3.5
Mustard powder
2.0
2.0
2.0
Cheese & chive dip,
1 level tbsp
Mustard,
Dijon/English/
French/wholegrain,
1 level tsp
1.0
1.0
1.0
Tomato ketchup,
1 level tbsp
reduced fat,
1 level tbsp
2.0
2.0
2.0
8.5
8.5
8.5
4.0
4.0
4.0
0.5
0.5
0.5
1.0
1.0
1.0
0.5
0.5
0.5
Chilli pickle,
1 level tbsp
2.5
2.5
2.5
4.0
4.0
4.0
low alcohol, 250ml
Tomato paste,
sun-dried,
1 level tbsp
FREE
FREE
FREE
reduced fat,
1 level tbsp
Nam pla
(fish sauce)
1.5
1.5
1.5
1.5
1.5
1.5
Garlic & herb dip,
1 level tbsp
FREE
FREE
FREE
fat free natural
Chilli sauce,
1 level tbsp
0.5
0.5
0.5
3.0
3.0
3.0
4.0
4.0
4.0
low fat fruit/
flavoured
4.5
4.5
4.5
2.0
2.0
2.0
Oyster sauce,
1 level tbsp
0.5
0.5
0.5
standard, 250ml
Tomato puree,
1 level tbsp
Cranberry jelly,
1 level tbsp
3.0
3.0
3.0
2.0
2.0
2.0
Cranberry sauce,
1 level tbsp
0.5
0.5
0.5
Brown ale,
bottled, 250ml
4.0
4.0
4.0
low fat natural
reduced fat,
1 level tbsp
Pesto dressing,
1 level tbsp
1.5
1.5
1.5
4.0
4.0
4.0
Vinaigrette
dressing,
1 level tbsp
Yogurt, fat free
fruit/flavoured
0.5
0.5
0.5
1.0
1.0
1.0
Mild,
draught, 250ml
3.0
3.0
3.0
3.0
3.0
3.0
Vinaigrette style
dressing, fat free
Guacamole dip,
1 level tbsp
1.5
1.5
1.5
Pesto sauce,
green, 1 level tbsp
4.0
4.0
4.0
FREE
FREE
FREE
Curry paste,
1 level tbsp
fat free natural
2.0
2.0
2.0
2.5
2.5
2.5
3.5
3.5
3.5
Strong ale, 250ml
FREE
FREE
FREE
3.0
3.0
3.0
goats' milk, natural
reduced fat,
1 level tbsp
1.0
1.0
1.0
red, 1 level tbsp
8.5
8.5
8.5
Curry/chilli
powder
FREE
FREE
FREE
Piccalilli,
1 level tbsp
0.5
0.5
0.5
Vinegar,
all varieties
2.0
2.0
2.0
FREE
FREE
FREE
3.5
3.5
3.5
28g
4.5
4.5
4.5
reduced fat,
1 level tbsp
reduced fat,
1 level tbsp
Tahini paste,
1 level tbsp
Lime pickle,
1 level tbsp
reduced fat,
1 level tbsp
Bitter, best/
premium, 250ml
Pale ale,
bottled, 250ml
Yogurt, goats'
milk, fruit/flavoured
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