with ee
youre only allowed 1 of each healthy extra.
with red or green days you have 2 of each.
hea's are your calcium so cheese/milk
heb's are usually your fibre so bread/soup/cereal.
however on red days youre allowed a weight of potato/wholemeal pasta as your heb.
on green days youre allowed meat/fish as a heb.
there are so many things you can have, it best to get a book for the list.
they do usually work out to be around 6 syns but I wouldnt choose items that are 6 syns for them. Its about getting the vital nutrients.