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Extra Easy Days HE A AND B

Sorry if i have asked this before but all new ...... with the HEA and HEB you have one from each.... do you HAVE to have these in order to loose weight? I dont have milk or cheese but am making myself eat cheese every day so get my HEA in incase it affects weight loss..... is scary when i always see cheese as fattening!!!! But know i should eat it for calcium..... anyone else have this problem or can help advise me?;)
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Strutting her stuff
From the SW website:

Q: Do I have to eat all my Healthy Extras every day?
A: It won't affect your weight loss if you don't take all your Healthy Extra choices. However, the Healthy Extra section is there to ensure a balanced diet, so from a health point of view we recommend that you enjoy all your Healthy Extras each day.
don't FORCE yourself to eat something you don't want to.. that's not what the plan is about..
If you don't like milk or cheese then there must be other ways to get your calcium..
Do yogurts have calcium? do you eat those?