What are syns?
Syns are everything that don't fit into the category of free food or healthy extra - it's not just "treats" like chocolate, wine, sweets, biscuits etc.(although these do have a syn value). It can be things like gravy, butter, stuffing, additional Healthy Extra's like cheese, milk and bread. Syns are there so you don’t feel deprived or have to cut anything out. We all like a nice treat, whether it be a big bar of chocolate or gallons of gravy on our Sunday dinner, but too much causes weight gain.
Everything that isn’t a FF or HE has a syn number the number depends on how calorie dense it is. i.e. how many calories it has for its volume, and how quickly it turns to energy.
How many syns should I have?
Unless your consultant has told you different, aim for 15 syns a day and definitely no less than 5.
starting on Monday and trying to plan my week n shopping 
