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Thread: Third of the plate

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    *angela*'s Avatar
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    Third of the plate

    Hi everyone, was just wanting to clarify something that I sometimes find confusing in relation to the third of the plate.

    Example of last nights tea I had sw chips with a couple of poached eggs, as this had no superfree food I ate 4 celery sticks immediately afterwards... is this ok or should the third of the plate be part of the actual meal?

    Thanks in advance x

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    Not sure of the "official" line, but I try and make sure that a third of my food is superfree over the course of a day. Sometimes it is just not practical to include it in the meal.
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    Technically it should be on the plate to limit , naturally, free and synned food portions BUT like has been said it's not always practicable based on the meal. Doing what you did is a good compromise.
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    Quote Originally Posted by *angela* View Post
    Hi everyone, was just wanting to clarify something that I sometimes find confusing in relation to the third of the plate.

    Example of last nights tea I had sw chips with a couple of poached eggs, as this had no superfree food I ate 4 celery sticks immediately afterwards... is this ok or should the third of the plate be part of the actual meal?

    Thanks in advance x

    Sent from my GT-I9195 using MiniMins.com mobile app
    That sounds fine, it doesn't have to be on the same plate. SW often features meals where the superfree is included as a dessert, or even meals where there is no superfree at all. Try not to overthink it as it is supposed to be "extra easy"

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    When it was the red and green plans, I think most people automatically replaced potatoes/rice/pasta etc (on red) and meat/fish (on green) with veggie substitutes in order to make complete meals, so what is now classed as 'superfree' was sort of built in because of the limiting of other foods, even though it wasn't explicitly demanded. With Extra Easy there is less impetus to include veg if you don't want to, because you can make complete meals out of free foods - I seem to remember when EE was very first trialled there was no 'superfree' - you were just allowed free foods from both plans - and people reported a big drop in their veg consumption - so they added the expectation that you would have 1/3 superfree at every meal.

    I stressed out a bit over what constitutes a third at first, but then I figured as long as I was eating lots of fruit and veg (mainly veg) everyday it was fine not to be precise.

    I think 'technically' you are supposed to eat the superfree before or with the meal, rather than after, so that it fills you up and you don't over eat the other foods, but I'm not sure this matters too much with the kind of meal you mention. Sounds like you are doing fine!!

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    Personally i try to ensure every meal has third super free. Where possible i incorporate it into the main part of the meal, or at the very least i add things like beetroot, pickles, saurkraut, chopped tomato, onion etc.
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    If I feel I haven't had enough sf I have fruit after. My consultant says this is fine! X

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    I often make a superfree veg soup for a starter....ups the superfree and fills you up so you eat less free food

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    I also (where practical) try to make the superfree as part of the dish..such as making a sauce with loads of 'hidden' veg ..like finely grating carrots, courgettes, mushrooms into the meat of chillis, bolognaise and cottage pies etc which cooks down and bulks out the meat (with added benefit of making the meal cheaper overall!!). I also use passata as the basis of sauces for things like 'bbq' or curry sauces etc which also counts as superfree. However, as long as throughout the day 1/3 of the food we eat is superfree and we've eaten til we're full and not gorged ourselves..it all evens out ok.

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    *angela*'s Avatar
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    Thanks for the helpful comments... most of my meals I do try to include the sf into it but just the odd one wouldnt and wanted to check on the 'followed by' rule... example of meals yday id fruit for breakfast, pasta n sauce for lunch+coz that has no veg in it I put a load of sliced peppers on the plate+for dinner I made beef stroganoff that had loads of onions+mushrooms in it... when making chilli / spag bol etc I use the chopped tomatoes+passata as well as loads of veg so im well stocked up then but it's mainly on nights where I just fancy comfort food like bacon, egg+chips+ive ran out of mushrooms to go with it

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    Delighted to be started back on plan 11th June 2013 after a big gain during pregnancy number 2 - originally had lost 5st 8lb
    Total loss 17th June 2014 - 4st 5.5lb









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