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Superfree &
Free Foods
superfree fruit

HH Nearly all fruits are Superfree Foods! Have as much fresh
or frozen fruit as you like for breakfast, for dessert, as a

foods
snack or just any time you feel peckish.
Note: Cooked, canned and dried fruit count as Healthy Extras or as
Syns: puréed fruit, fruit juice, nectars and smoothies always count
Make Free Food power work for you! as Syns.
Superfree Foods are super-satisfying Mammie apple
Free Food is the masterstroke that makes Food
for the appetite and very, very low
f Amla (Indian gooseberry)
Optimising so effective and so very easy. s Apples s Mandarins
in calories. s Apricots Mango
• Free Food is how you satisfy your
Babaco Mangosteen
appetite even on the hungriest of days. S
Fill 1 3 of your plate with Superfree Bananas F s Medlars
• Free Food is how you learn to lose weight
and keep it off for good. Foods and make them your first S Bilberries S Melon, all varieties
except watermelon
choice between meals. You’ll naturally f S Blackberries
Hundreds of healthy, delicious, everyday Free s Mulberries
Foods are yours to enjoy with absolutely no limits: limit your energy intake without f S Blackcurrants s Nectarines
no weighing, no calculating, no estimating, counting a single calorie, and you’ll be Blueberries
s Oranges
no counting, no kidding! enjoying a really healthy diet, making S Boysenberries
s Ortaniques (honey tangerines)
your weight loss success extra easy! s Carambola (star fruit)
On the following pages you’ll find lists of s Papaya (paw paw)
s Cashew fruit (not cashew nut)
Superfree Foods – super-satisfying for your f s Passion fruit
appetite and the very lowest in calories s Cherries
s Peaches
– tuck in anytime, anywhere! These include: s Clementines
• Fresh and frozen fruit s Pears
ree f S Cranberries Persimmon (sharon fruit)
• Vegetables re F
o o ds a e n* Custard apple (cherimoya)
ese
f
, Gr e Physalis
A ll t h E a s y s Damsons
xtra al*. s Pineapple
Plus all the fabulous Free Foods you can enjoy on E d Origin n and s Elderberries
any time to satisfy your appetite, also with no an fG ree a s Plums
ils o the extr s Feijoa
deta
limits. They include:
Orig downlo
e
*For inal se ads
s Figs
f Pomegranates
• Lean meat and poultry S Pomelo
S Gooseberries
• Fish and seafood s Prickly pears
S Grapefruit
• Potatoes, pulses and starchy vegetables Rambutan
• Rice, pasta and grains Grapes
S Raspberries
• Eggs s Greengages
f S Redcurrants
• Fat free dairy products f s Grenadilla S Rhubarb
• Vegetable proteins, eg Quorn and tofu f S Guava
F Sapodilla

enjoy
Jambu fruit
Jujube (Chinese date)
s Satsumas
S Kiwano (horned melon)
S Strawberries
s Kiwi fruit
S Tamarillos
any choice, healthwise... f s Kumquats s Tangerines

anytime, The Department of Health recommends that S Lemons f S Tayberries

we eat five portions of fruit and vegetables a S Limes
s Ugli fruit

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s Watermelon
anywhere! day – we recommend that you eat at least
that amount: more if you like!
S Loganberries
S Loquats f S Whitecurrants
Lychees S Yellow plums

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A good or very good source of calcium, F FF Are foods high or extra-high in fibre. H HH These foods are particularly healthy S SS Choose them regularly
or are vital for good health. and nutritious to speed or super-speed your weight loss.
free food step one: free food step one: free food step one: free food step one: free food step one: free food step one: free food step one: free food step one: free food step one: free food

superfreefoods All t
on
hes
e
Ext foods
Fill 1 3 of your plate with Superfree
Foods and make them your first
choice between meals. You’ll naturally
vegetables ra E
and asy, G Free
O
are limit your energy intake without
*Fo
rd rigin reen* counting a single calorie, and you’ll be
al*.
HH Nearly all vegetables are Superfree Foods! Enjoy them fresh, frozen, canned or Orig etails
in
al s of
Gre enjoying a really healthy diet, making
pickled in vinegar. Cook them in any way you like; without fat to keep dow ee the en an
nloa extr d
them Superfree! ds a your weight loss success extra easy!
s Acorn squash s Green beans
s Alfalfa sprouts s Karela
f Artichokes s Kohlrabi (cabbage turnip)
s Asparagus s Leeks
s Aubergine s Lettuce
s Baby whole sweetcorn s Mangetout
f s Balor beans s Marrow
s Bamboo shoots s Mushrooms
s Bean sprouts s Mustard & cress
s Beetroot c f s Okra
s Broccoli s Onions
f Brussels sprouts f s Papri beans
s Butternut squash s Passata (sieved tomatoes)
s Cabbage (all types) s Peppers/Pimentos
f s Capers s Pumpkin
s Carrots s Radicchio
s Cauliflower s Radishes
f s Celeriac s Runner beans
s Celery f s Salsify
s Chicory s Seakale
s Chillies F s Seaweed
C s Chinese leaves (amaranth) s Shallots
s Chioca s Spaghetti squash
s Choko (custard marrow) c s Spinach
c f s Cluster beans c f s Spring greens
s Courgettes s Spring onions
s Cucumber s Sugar snap peas golden rules...
c f s Curly kale s Swede
The two golden rules for a healthy diet are:
s Endive s Tomatoes
s Fennel s Turnips 1 a wide variety of foods
2 everything in moderation

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s French beans C f s Vine leaves
f Garlic f Water chestnuts
s Gherkins c s Watercress

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A good or very good source of calcium, F FF Are foods high or extra-high in fibre. H HH These foods are particularly healthy S SS Choose them regularly
or are vital for good health. and nutritious to speed or super-speed your weight loss.
free food step one: free food step one: free food step one: free food step one: free food step one: free food step one: free food step one: free food step one: free food step one: free food

free foods
As well as all that fabulous Superfree Food, you can eat as much as
you like of all this wonderfully satisfying Free Food. Remember to
rice, pasta & grains
H Rice, pasta and grains are staples
that you can make into hundreds
of delicious meals. They are
nutritious and cooked without fat,
they’re Free Food.
fill 1 3 of your plate with Superfree Foods!
Buckwheat*
eggs
starchy h s f Mung beans
Mushy peas
Bulgur wheat* Enjoy eggs boiled, coddled, poached,
scrambled or fried using low calorie
h S
vegetables & pulses H f Parsnips


Couscous*
Dried pasta (all types,
cooking spray.

Beans, peas and lentils are known h S f Petits pois eg tagliatelle, spaghetti,
as pulses. They’re all super-healthy, h F Pigeon peas lasagne and cannelloni tubes) dairy products
super-filling and super-tasty. Choose Pinto beans Millet*
fresh, frozen or canned varieties.
h F
h c Quark – skimmed milk soft
If you add fat during cooking, count H Plantain Noodles, plain, dried
cheese
it as Syns. H Potatoes Pearl barley*
h c Fat free natural
h s f Processed peas Quinoa* cottage cheese*
h f Aduki beans h s F Red kidney beans Rice*
Baked beans in h c Fat free natural fromage frais*
h S f h F Soya beans
tomato sauce * If ground, or used as a flour substitute, h c Fat free natural yogurt*
Black beans
h Split peas
these foods have a Syn value.
h s F H Sweetcorn * Some flavoured varieties have Syns.
h f Black eye beans
Black gram beans
H Sweet potatoes
h S f h S Sword beans
h s f Borlotti beans
h S f Broad beans
H
H
Taro
Yams
healthwise... vegetable proteins/
h S f Butter beans Choose wholegrain or brown rice, and
wholemeal or wholewheat pasta, for
meat replacement
h S F Cannellini beans
extra fibre.
h f Chickpeas healthwise... h s f Quorn mince and pieces
H Corn on the cob
Potatoes don’t count towards your
Use this to replace meat in pies,
pasta dishes, chilli and curries.
h s f Dried peas ‘five a day’ – but they are filling and
h s f Flageolet beans a good source of vitamin C and fibre. C Tofu, naturally smoked
Garden peas and plain
h S f
h s F Haricot beans Textured vegetable protein
Lentils, all varieties (tvp)/soya protein
h s f re
h s f Marrowfat peas ods a Made with defatted soya
ese fo
A ll t h
on Ex
tra E a sy healthwise... healthwise...
Free ree n * ! If you have diabetes, let us know by
and G Gree
n
Pregnant women, the
etails
of the xtra
e
updating your profile. We’ll send you a copy
*For d e see the of our diabetes information factsheet. We elderly and babies are
ic ads

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ch o n lo
do w
recommend that you talk to your diabetes advised not to eat raw
care team about Food Optimising. or soft-boiled eggs.

symbol sense C CC

A good or very good source of calcium, F FF Are foods high or extra-high in fibre. H HH These foods are particularly healthy S SS Choose them regularly
or are vital for good health. and nutritious to speed or super-speed your weight loss.
step one: free food step one: free food step one: free food step one: free food step one: free food step one: free food step one: free food step one: free food step one: free food step one

free foods
meat & poultry fish
All these foods are
Free on Extra Easy
and Original*!
*For details of the Orig
choice see the extra
download.
inal


oily fish
Carp
s Eel, jellied
Eel, plain
Herring
s Jackfish
Very lean cuts of meat and poultry are Most fish is Free Food (on the
H Extra
Kippers
Mackerel (not smoked)
fish products
Free Food so enjoy your favourites! Easy and Original choices)
and can be cooked in any way you like.
C Pilchards s Caviare
Remove all skin and fat from poultry and Rollmop herring
If you add fat, count the fat as Syns. s Cod roe
trim all visible fat from meat before eating, Salmon, plain or smoked
Fish canned in brine, tomato sauce or
to ensure it's Free. If you add fat, count the
spring water is also Free Food. For fish C Sardines s Herring roe
fat as Syns. Seafood or crab sticks
canned in oil, see the Syns section. All Sprats
fish is good for your health, and many are
meat s Swordfish
Bacon (back/lean)
Speed or Super Speed foods, so they
can help boost your weight loss.
Trout fish counter treats
Beef s Tuna, canned Look out for these more unusual
Gammon white fish Tuna, fresh fish when you’re shopping: they’re
Ham Bream Whitebait all Free Foods!
s
Lamb S Cod, plain or smoked
shellfish
Pork
S Coley s Catfish
Abalone Conger eel
s Veal Dogfish
S Clams S Dab
poultry S Dover sole S Cockles
S Haddock, plain or smoked S Flounder
h s Chicken S c Crab, canned S Flying fish
Duck s Hake s Crab, fresh
s Halibut S Hoki
h s Turkey S Crayfish S Ling
S John Dory S Cuttlefish
game & offal S Lemon sole S Parrot fish
s Lobster S Pollack
Brains S Monkfish s Mussels
Brawn Mullet s Pomfret
Grouse / Guinea fowl S Plaice S Octopus S Red snapper
s Heart s c Sea bass S c Oysters s Redfish
s Kidney S Skate s Prawns s Shark
Scallops
Liver, all types s Turbot S c Tilapia
Oxtail s Scampi (not in breadcrumbs)
S Whiting C Shrimps
Partridge / Quail
Pheasant S Squid
Pigeon
Meat products such as
S Whelks healthwise...
Rabbit / Hare
Sweetbreads hot burgers and sausages S c Winkles For good health, aim to eat at least
two portions of fish a week, of which

tip! generally have a Syn value,

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one should be oily fish.*
S Tripe see the Syns download or *Mums-to-be, breastfeeding mums and teens are advised to limit
consumption of fish and shellfish.
s Venison use Syns Online.

symbol sense C CC

A good or very good source of calcium, F FF Are foods high or extra-high in fibre. H HH These foods are particularly healthy S SS Choose them regularly
or are vital for good health. and nutritious to speed or super-speed your weight loss.
step one: free food step one: free food step one: free food step one: free food step one: free food step one: free food step one: free food step one: free food step one: free food step one

free foods
eggs vegetable proteins/
storecupboard
staples
Even more Free Foods to choose from each day, including drinks,
Enjoy eggs boiled, coddled, poached, meat replacement dressings and spices.
scrambled or fried using low calorie
cooking spray. h s f Quorn mince and pieces drinks dressings &
C Tofu, naturally smoked Aim for 6-8 mugs or glasses of any type accompaniments
dairy products and plain of fluid per day (alcohol doesn't count!).
Agar agar
Textured vegetable protein
(tvp)/soya protein Bovril Bovril
h c Quark – skimmed milk soft
cheese Made with defatted soya Coffee* Fat free French style salad dressing*
h c Fat free natural Low calorie fizzy drinks Fat free vinaigrette style salad dressing*
cottage cheese* Low calorie squashes Gelatine
h c Fat free natural fromage frais* Mineral water Marmite
h c Fat free natural yogurt* Tea (including herbal teas)* Mint sauce (no sugar added)
Nam pla (Thai fish sauce)
* Some flavoured and low fat varieties have * Use milk from your Healthy Extras
Syns. Soy sauce
in tea and coffee, or count
half a Syn for each dash you use. Tabasco
healthwise...
Pregnant women, the elderly and there’s no need to flavourings
Vecon
Vegemite
babies are advised not to eat raw or
soft-boiled eggs. weigh, measure, Experiment with herbs, spices and
seasonings to add zest and flavour to
Vinegar, all varieties
Worcestershire sauce
count or calculate
enjoy!
your food, and as an alternative to salt
(see healthwise point, left). * Must be less than 40kcals per 100ml.
For all other types of ‘fat free’ salad dressings

simply sweeteners see the Syns pages or Syns Online

healthwise...
Artificial sweeteners in tablet or
drop form are Free; so are granular
stocks
sweeteners with less than Bouillon powder
For health reasons aim to
limit your salt intake to no 2 calories per teaspoonful, eg Canderel, Cubes
more than 6g (1 level tsp) per Hermesetas, Splenda, Sweet ‘n’ Low Liquid stock concentrate
day. Add less salt to food at Ready to use liquid stock
the table and watch out for
salt added to manufactured low calorie For gravy powder
foods and sauces.
cooking spray and granules,
see the Syns pages
All th
Free
ese f
on E
oods
are

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Fry Light and any other brand which xtra
Gree Easy
n an ,
contains 2 calories or less per spray is
Origin d
Free. al!

symbol sense C CC

A good or very good source of calcium, F FF Are foods high or extra-high in fibre. H HH These foods are particularly healthy S SS Choose them regularly
or are vital for good health. and nutritious to speed or super-speed your weight loss.