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Did I do it right? Advice please

#1
Hi all
I've only just started SW this week after reading about it in a magazine here (I'm in TX, USA, but originally from England). I have no other literature other than what I've read on line, and then I found these wonderful forums :). After reading many posts in the overseas section and asking many questions I think I've finally started understanding the whole SW concept. :)

With that said I'd be grateful if anyone could look at my food diary for today, EE, and help me with syn values.

Breakfast: coffee w/ 1 tbsp coffee creamer- does anyone know the syn value for this?
28g Total Bran cereal HExb
4oz 2% milk, part of HExa
Banana

Lunch:
Large salad w/ 2tbsp ff thousand island dressing (syn value ?)
Baked potato w/ shrimp. Marinara sauce was made with ff Greek yogurt + ketchup

Snack: Archers Farm ff yogurt
Peach

Dinner: Chicken Chow Mein. Recipe from SW recipe on iPad app.

Evening treat: WW icecream bar, 120 cals, I'm guessing about 6 syns

Would appreciate any info/advice. Thanks guys
 
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#3
Looks like you are doing well. For things with no free food allowance (snacks type foods, sauces, ice cream, dressings etc) you can use 1 syn for every 20 calories.

So you can use that for the creamer, dressing, ketchup and ice cream etc
 


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