hi and welcome! just so you have a rough idea about the fruit and veg and which ones are free etc...
Fruit
Avocado, medium 155g 6
Apple medium 150g 0.5
Apricots, 120g 0.5
Apricots, canned in juice 210g 1
Apricots, dried x3 50g 1.5
Banana small, 80g 1
Banana medium, 100g 1.5
Banana, large – over 130g 2
Blackberries, 100g 0.5
Blackberries, stewed in sugar, 100g 1
Blackcurrants, canned in juice 210g 1
Blackcurrants, fresh 100g 0.5
Blueberries, medium 100g 1
Cherries, medium 100g 0.5
Clementines, x2 medium 140g 0.5
Cranberries, medium 100g 0.5
Currants, heaped tbsp 25g 1
Currants, 100g 4
Damson, without stone x6 – 90g 0.5
Date, each 15g 0.5
Dragon Fruit, 80g 1
Dried Fruit, Apple rings x4 – 26g 1
Banana Chips, 25g 1.5
Mango, 25g 1
Mixed, 100g 4
Mixed, snack pack, 25g 1
Papaya, 25g 1
Peaches, 25g 1
Pears, 25g 1
Fig, 22g 0.5
Fig, fresh x2 0.5
Fruit cocktail, canned in juice – small can, 210g 1
Gooseberries, 100g 0.5
Gooseberries, stewed in sugar, 100g 1
Grapes, small bunch – 100g 1
Kiwi fruit medium 60g 0.5
Kumquats x8, 64g 0.5
Lemon 0
Lime 0
Lychees six 90g 0.5
Maderine Segments, in juice, small tin 210g 1
in Syrup, 1/2 tin, 210g 1.5
Manderine, peeled x3 180g 1
Mango, med slice 45g 0.5
Mango 300g 1.5
Mango, dried 25g 1pts
Melon, Cantaloupe, med slice 150g 0.5
Melon, Galia – half 250g 1
Melon, Honeydew, med slice 200g 1pts
Nectarine, medium 140g 0.5
Olives 10, dry or in brine 30g 0.5
Orange, medium 160g 0.5
Papaya, whole fruit, medium 340g 1.5
Passion fruit, x6 – 90g 0.5
Peach, medium 110g 0.5
Peaches, canned in juice – small can 210g 1
Peaches, dried 25g 1
Pear, medium 160g 1
Pear, canned in juice – small can 210g 1
Pear dried 25g 1pt
Phyllasis fruit x9 0.5
Pineapple, canned in juice – 2 rings 0.5
Pineapple, fresh 2 slices 80g 0.5
Plums, 3 90g 0.5
Plums, stewed in sugar – 100g 1
Pomegranate, 154g 0.5
Pumpkin 0
Raisins, heaped tablespoon 30g 1
Raisins, 100g 4
Raspberries, 100g 0.5pts
Raspberries, canned in juice – 210g 1
Redcurrants, medium 100g 0.5
Rhubarb 0
Sharon Fruit, 1 med. 115g 1
Satsuma’s x2 140g 0.5
Star Fruit, 1 medium 150g 0.5
Strawberries, medium 150g 0.5
Sultanas, heaped tbsp 30g 1
Sultanas 100g 4
Tangerines x2 140g 0.5
Ugli Fruit (Tangelo) each 0.5
Watermelon, med. slice 250g 1
VEGETABLES
Artichoke Hearts 0
Asparagus Spears 0
Aubergine 0
Beetroot 0
Black eye beans, dried, heaped tbsp – 35g 0.5
Broad Beans, heaped tbsp –35g 0.5
Broccoli 0
Cabbage 0
Capers
Carrot, fresh of tinned 0
Cauliflower 0
Celeriac 0
Celery 0
Cherry Tomatoes 0
Chillies 0
Courgette 0
Cranberries, 100g 0.5
Cucumber 0
Fennel 0
French Beans 0
Garlic 0
Garlic Puree 1 tbsp 15g 1
Gherkins 0
Gourd, karela 0
Green Beans 0
Haricot Beans, dried, 1 tbsp 15g 1.5
Herds, fresh or dried 0
Jerusalem Artichoke 0
Kale 0
Kidney Beans, cooked or tinned, drained – heaped tbsp 35g 0.5
Leek 0
Lettuce 0
Mange-Tout 0
Marrow 0
Mixed Vegetables, cooked 80g 0.5
Mooli 0
Mushrooms 0
Mushrooms, creamed, small tin 213g 4
Mustard and Cress 0
Okra 0
Onion, all types 0
Palm Hearts 0
Parsnip, 125g 1
Passata (strained tomatoes) 0
Peas, tinned or frozen, per heaped tbsp, 35g 0.5
Pimientos 0
Plantain, 179g 1.5
Potato, boiled per 100g 1
Instant made up with water, 1 scoop 60g 0.5
Jacket, large 375g 5
Medium 225g 2.5
Mashed with Margerine, 1 scoop 60g 1
Roast, small 50g 1.5
Pumpkin 0
Pumpkin seeds, tablespoon, 10g 1
Radish 0
Rocket 0
Runner Beans 0
Sauerkraut 0
Shallots 0
Spinach 0
Spring Onions 0
Sundried tomato paste/puree tbsp 15g 1
Sundried Tomatoes ½ pack, 50g 1
Swede 0
Sweet Potato 150g 2
Sweetcorn, 2 tbsp 60g 0.5
Sweetcorn, baby 0
Tomatoes, fresh or tinned 0
Tomato Puree 0
Turnip 0
Water Chestnuts 0Watercress 0
hope this helps!
good luck xx
