Healthy Extra B is how you get your fibre intake. You’re allowed one portion a day from this wheat-based food option, such as bread or cereal. However, there are gluten-free alternatives.

Healthy Extra B is ideal for breakfast or for a sandwich at lunchtime. I prefer to have two medium slices of wholemeal toast for breakfast with a small amount of butter and a banana on the side.

Below is a list of the Healthy Extra B Options and their allowances.

Healthy Extra B

Bread

  • 60g wholemeal bread
  • 60g wholemeal roll
  • 60g wholemeal pitta bread
  • 60g rye bread
  • 1 thick slice wholemeal bread (800g sliced loaf)
  • 2 small slices wholemeal bread (400g sliced loaf)
  • 1 Hovis Wholemeal Sliced Roll
  • 1 Warburtons Gluten-Free Multiseed Sandwich Thin
  • 2 small slices gluten-free bread, brown/high fibre white/multiseed
  • 1 gluten-free roll, brown /high fibre white/multiseed (approx 60g)

Cereal

  • 45g bran flakes
  • 45g fruit-filled wheat biscuits, blueberry/raisin
  • 45g oat bran
  • 40g porridge oats (unflavoured)
  • 40g puffed wheat
  • 45g Dorset Cereals Simply Delicious Muesli
  • 40g Dorset Cereals Simply Nutty Muesli
  • 45g Jordans Natural Muesli No Added Sugar
  • 40g Alpen Muesli, No Added Sugar
  • 50g Kellogg’s All-Bran Original
  • 40g Kellogg’s All-Bran Golden Crunch
  • 40g Nestlé Bitesize Shredded Wheat
  • 45g Kellogg’s Wholegrain Wheats & Raisin
  • 40g Nestlé Honey Nut Shredded Wheat
  • 40g Nestlé Oat Cheerios, Less Than 5% Sugar
  • 40g Nestlé Shreddies Original
  • 2 Nestlé Shredded Wheat
  • 40g Post Grape Nuts
  • 40g Quaker Oat Crisp Cereal
  • 40g Weetabix Crispy Minis, Banana / Chocolate Chip / Fruit & Nut
  • 45g Weetabix Crunchy Bran
  • 2 Weetabix, All varieties
  • 1 sachet Quaker Oat So Simple Multigrain Porridge, All varieties

Cereal Bars

  • 1 Alpen Light Cereal Bar
  • 2 Alpen Light Cereal Bars 1 Hi-fi Bar
  • 2 Hi-fi Bars
  • 1 Kellogg’s Special K Chocolate Delight Bar, Dark / Dark & Coconut
  • 1 Weetabix Oaty Bar, Milk Chocolate

Crispbreads and Crackers

  • 6 Finn Crisp Original Rye / Multigrain Thin Crispbreads
  • 3 Finn Crisp Original Rye Round Crispbreads
  • 5 Real Foods Corn Thins Original / multigrain / sesame / soy, linseed & chia
  • 4 Ryvita Crunchy Rye Breads Cracked Black Pepper / Dark Rye / Original
  • 3 Ryvita Crunchy Rye Breads Multigrain / Sesame / Sweet Onion
  • 2 Ryvita Crunchy Rye Breads Pumpkin Seeds & Oats
  • 2 Ryvita Fruit Crunch
  • 2 Ryvita Crunchy Rye Breads, Dark Rye / Original
  • 6 Ryvita Rye Cakes, Multigrain
  • 5 Ryvita Rye Cakes, Lightly Salted
  • 30g bag Ryvita minis (all varieties)

Nuts And Seeds

  • 20 almonds or 25g flaked
  • 6 brazil nuts
  • 15 cashew nuts
  • 2 level tbsp chia seeds
  • 25 hazelnuts
  • 2 level tbsp flaxseed / linseed
  • 20g mixed nuts chopped
  • 35 unsalted peanuts
  • 11 pecan halves
  • 20g pine nuts
  • 40 pistachio nuts
  • 2 level tbsp pumpkin seeds
  • 2 level tbsp sesame seeds
  • 2 level tbsp sunflower seeds
  • 5 walnut halves

Dried Fruit

  • 50g apple
  • 60g apricots
  • 50g figs
  • 40g goji berries
  • 50g pears
  • 65gg prunes

Canned Fruit

  • 300g apple slices
  • 125g breakfast apricots
  • 250g pears

Cooked Fruits

  • 300g cooking apples
  • 250g eating apples
  • 400g fresh apricots
  • 250g blackberries
  • 225g blackcurrants
  • 300g blueberries
  • 275g fresh figs
  • 300g gooseberries
  • 375g peaches
  • 275g pears
  • 325g plums 
  • 250g raspberries
  • 350g redcurrants
  • 500g rhubarb
  • 200g strawberries

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