I think the super free has 2 reasons behind it, firstly it encourages portion control. Secondly, by filling up on low calorie dense foods your stomach will be fuller and you'll feel less hungry, so you're less likely to follow up a meal of super noodles with further snackage later on, thereby reducing overall calories consumed, and being likely to lose more weight. Obviously it's up to you whether you want to add some super free to the meal, but to be following the plan correctly yep, you do need to have 1/3 super free. (I think adding some fruit as dessert is ok too though- I had a sausage sandwich for breakfast, and added a banana for my super free. )