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Extra Easy advice needed for a newbie ....

... I know you must have 1/3 of your plate filled with Super free foods but do these need to be separate from the rest of the meal?

Example, If I made a casserole packed with veg, would my plate need to have 1/3 of other salad/veg or can the 1/3 include the veg that is in the salad?

Or, as long as the dish is made with a 1/3 veg is that OK?

Sorry, just finding it a little confusing :eek:
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