In addition to all the free and speed foods you can eat on Slimming World, you have additional Healthy Extras – known as your Healthy Extra A (HEA) an Health Extra B (HEB).
What is my Healthy Extra A?
Your healthy extra A is a weighed and measured portion of dairy per day. The idea is to make sure you get enough calcium in your diet.
You can choose your own healthy extra A in the form of milk or cheese, and generally the lower the fat content then the bigger portion you’re allowed.
For instance, your health extra A can be either:
- 350ml of skimmed milk
- 300ml of 1% fat milk
- 250ml of semi-skimmed milk
- 175ml of whole milk
If you go over your allocation of ‘A’ then you need to syn it. However you can also share your ‘A’ between 2 or more things. For example, you can have half a portion of skimmed milk and half a portion of cheese.
What is my Health Extra B?
Your healthy extra B is a weighed and measured portion of fibre per day.
You can choose your own healthy extra B in the form of bread, cereal, cereal bars, HiFi bars, crispbread, crackers, cooked fruit, dried fruit, or tinned fruit. The portion size will vary depending upon the fibre and nutritional content.
For the bread, you’re allowed up to 60g of any wholemeal bread or roll. In general this means you can only have one slice as your ‘B’, unless you’re using a small (400g) loaf or ‘slimmers’ bread.
Other common choices are to use your ‘B’ for 40g of porridge, or to have 2 Slimming World HiFi bars. I sometimes use my ‘B’ on 5 scanbran.
As with your ‘A’ if you go over your allocation of ‘B’ then you need to syn it. And you can also share your ‘B’ between 2 or more things.
If you’re doing an SP day then you’re meant to eat two health extra Bs, to ensure you get enough fibre. I assume that’s because you’re potentially losing some fibre from not eating free foods.
If you’re pregnant you are allowed two healthy extra As and two healthy extra Bs. Additional As are also recommended for breast-feeding mums.
Also when you become a Target Member, you’re advised that you can increase your A and/or B over a period of time, as long as it doesn’t impact upon your ability to maintain your weight.