Healthy Extras

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.

Exceptions

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.

Actifry Chorizo, Bacon and Prawn Risotto

Syns: 4 + HEA per portion
Serves: 2 very generous portions
Prep/Cooking Time: 45 mins

This recipe uses an air fryer for cooking, and the method is based upon that, but I’m sure it could easily be adapted to more traditional cooking methods with pans and such.

Syns Values

Please check the exact syn values for the ingredients you use, and use this information only as a rough guide:

  • The 50g of chorizo contributes around 8 syns to this recipe (or 4 syns per portion), and can be omitted if you prefer – but in my opinion it adds so much extra flavour to the meal, so I like to use my syns on it.
  • The 15g of parmesan cheese on each portion also makes up half of a Healthy Extra A, or about 3 syns. 
  • In general this recipe doesn’t require any oil to be added, as the chorizo will release oil as they cook. If you decide to omit the chorizo, perhaps add a bit of spray oil at the start, and allow syns for that.

Ingredients

  • 200g risotto rice
  • 1 packet of bacon medallions (diced)
  • 50g of chorizo (chopped finely) 
  • small packet of frozen/fresh uncooked prawns
  • 2 red onions (chopped)
  • 200g frozen peas (or edamame beans, or chopped up green beans)
  • 1 litre of stock (made using 2 veggie stock cubes)
  • 30g of grated parmesan (Half a Healthy Extra A each)

Method

  1. Add the bacon and onions to the air fryer and cook for 3 minutes
  2. Add the chorizo and cook for 2 minutes
  3. Add the rice and cook for another 3 minutes, or until the rice is coated in the oil from the chorizo and starts to change colour
  4. Add 1/3 of the stock, and cook for 5 minutes. Check to see if the liquid is getting absorbed into the rice, and add more stock if the mixture gets dry.
  5. Add another 1/3 of the stock, and cook for 10 minutes
  6. Add the final 1/3 of the stock, and cook for 10 minutes. You should give the mixture a good stir during cooking to make sure bits are getting stuck around the air fryer paddle.
  7. Add the vegetables and prawns, and cook for a final 5 minutes
  8. Serve with the grated parmesan on top

Slimming World Acronyms and Abbreviations

I thought it might be useful to define a few Slimming World acronyms that are seen quite commonly on blogs and forums, for any new people that might not be sure what they mean.

AcronymDefinition
CWCurrent Weight
EEExtra Easy – the name given to the standard Slimming World food optimisation plan
HEA / HXA / HEXAHealthy Extra A – your measured daily allowance of dairy (milk, cheese, etc.)
HEB /
HXB / HEXB
Healthy Extra B – your measured daily allowance of fibre (bread, cereals, crackers, etc.)
IMAGEIndividual Motivation And Group Experience – sometimes called IMAGE Therapy – the guided discussion that happens in group when the consultant goes from person to person
NSVNon Scale Victory – an improvement or benefit of weight loss that doesn’t show on the scales, like an improvement in your health, dropping a dress size, or being able to do things that weren’t possible before
PATPersonal Achievement Target – your self-set target weight. It is recorded by the consultant on your behalf, and comes up on the tablet when you weigh-in.
SOTMSlimmer of the Month – given out on the last week of the month to the person in class who lost the most weight in that month
SOTWSlimming of the Week – award given to the person in class who lost the most weight (excludes new members and those who gained in previous week)
SPSpeed Protein – a variation on the food optimisation plan where you only eat Speed and Protein foods, and no Free foods – meant to boost weight loss by removing carbs from your diet
SWSlimming World
SWStarting Weight
SYNSShort for ‘Synergy’
TWTarget Weight

I’ll add to this list as other ones occur to me. If you know of any I’ve missed, feel free to add them to the comments.

Scan Bran and Laughing Cow Light

You can have 5 Scan Bran (Scandinavian Bran Crispbread) as your Health Extra  B, and 4 Laughing Cow Light cheese triangles as you Healthy Extra A.

Serve with a slice of lean ham on the top for a snack or lunch.

Scan Bran is something that seems to really divide my class – some love it and some hate it – with most people being in the hate category! It’s a very dry and hard crispbread, and it’s also very dense. But that’s why I like it. I find it very filling, and it takes quite an effort to eat, and by the time you’re finished you feel like you’ve had something substantial to eat – not just a quick snack.

They are available for sale in most Slimming World classes – I say most because some consultants don’t stock it if it doesn’t sell that well. And you can also get them in branches of Holland & Barrett.