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Am I doing this right? Help

I'm very confused, going into my 3rd week now,
but don't seem to be getting the hang of Syns, HEA, HEB at all.

This is todays menu, does this look right? should Ibe eating more? less?
all help greatly appreciated


Milk skimmed 350ml HEA
Weetabix Weetabix 2 biscuits HEB
2 slices wholemeal bread FREE HEX
onions FREE
lettuce FREE
Tomato FREE
Cucumber FREE
Celeriac and Sweet Corn soup FREE
Beef (roast) FREE
Cabbage, all types s FREE
Carrots s FREE
Turnip s FREE
In between
1 of Bisto Gravy Granules Onion (1 level tsp) 1 level tsp 1 Syns
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