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Free foods or syns?!

Hi, I've only just started sw and not got any info with me at work! Could someone please tell me what the following are please?!
Fresh pineapple
Small bag of cheddars
Special k cereal bar

I'm having jacket potato for tea with baked beans and a syn free tea of chicken and sw chips/wedges and salad.

Also do you have to have 1/3 of every meal as superfree? Like if I had chicken curry and rice, which has no fruit or veg, would I then just have to have some fruit after? And how much fruit? Would a small bowl of apple, strawberries and grapes ok?

Any help will be great!

Kelly x
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Hi Kelly, fresh pineapple is free as is all fresh fruit and vegetables! United Biscuits Baked Mini Cheddars, Original, 25g bag 6½ and Kellogg's Special K Cereal Bar, 23g bar 4½. Your lunch and tea sound lovely. I personally dont have the recommended amounts of fruit and veg and superfree foods as i simply dont like them - but superfree food speeds up weightloss as i was told monday at group. Any fruit is fantastic to eat and its all free and has no syn value. Unless its canned with syrup i believe.
All fresh or frozen fruit is free, so you don't need to count for the pineapple. The cereal bar is 4.5 syns according to the website, and the cheddars I couldn't find but apparently if you divide the kcal on the packaging by 20 it will give you a rough estimate of the syn value for biscuits or crisps.

The SW FAQs say you don't have to have 1/3 superfree but they encourage it as it's healthy and you'll lose weight faster. Could you stir some cooked veg into your curry, or have some salad or fried onions on the side? I don't think it's as good to have fruit after, as you may already be full and eating just to get your 1/3 superfree in, whereas the idea is to use the superfree food to help fill you up. A bowl of free soup before your meal would be better.
S: 15st11lb C: 15st4lb G: 11st11lb BMI: 39.1 Loss: 0st7lb(3.17%)
if i am making my own curry (which i do) i bung loads of onion, peppers, and mushrooms into it (actually that is the base of most of my dishes) to add to the 1/3 super free, and then if i am feeling snacky will have an orange afterwards
Evening!! Am glad to hear that you don't have to have superfree foods!! I only eat carrots, parsnips, pears and apples. I have been very good and having a piece of the fruit I do like while I wait for my mug shot to thicken at lunchtime and have a heap of carrots with every cooked meal. I always have a piece of fruit in the evening as well, so am trying to include them in my diet. Time will tell as I have my first weigh in tomorrow!! I do add other Veg etc for flavouring, but I pick round it


Strutting her stuff
S: 17st12lb C: 10st7lb BMI: 22.3 Loss: 7st5lb(41.2%)
Probably worth mentioning that there is one fruit that is not syn free and that is avocado - this weighs in at an enormous 14 syns if i remember rightly
also worth bearing in mind and especially handy when doing shopping.

Things like crisps, chocolate, snacks, sauces, cakes etc don't have any free food allowance. So you can work out the syns using the snackulator calculation of 1 syn = 20 calories.
Thankfully nobody in our house likes avocado!! And I haven't had any sweets or crisp since last week!! Was going to allow myself a car of something tomorrow after wi, but I'm getting a tooth out tomorrow as well so may end up slurping soup and yogurt :)


Silver Member
S: 15st8lb C: 11st11.5lb G: 10st10lb BMI: 27.5 Loss: 3st10.5lb(24.08%)
Get you!!! A car lucky girl! :D ;)


S: 19st3lb C: 18st1.5lb BMI: 42.2 Loss: 1st1.5lb(5.76%)
Also something to remember is that unfortunately parsnips are not superfree as they are a starchy veg the same as sweetcorn and peas.

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