its a plan where you can have free food from red and green..on the same day!
you can only have one healthy extra a
and one healthy extra b though
so for like a meal you choose any free food (either from red and green), you could have a meat..with pasta!
but then you need to fill up a 1/3 of your plate with superfree foods, a nice salad on the side?
oh and as for syn values you always count the lowest syn
so say you wanted to eat a ready meal which was 5 syns on red but only 3 syns on green then you would use the green syn value..3 syns!