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question about 1/3 superfree

Hi all!

Something confuses me about 1/3 superfree - perhaps someone can clarify for me?

As far as I understand it, 1/3 of my meal should be superfree, but this does not have to be a separate portion on the plate. So if I'm making a spag bol or cottage pie or something the superfree can be 'mixed in' as long as it makes up about 1/3 of the ingredients.

Is this right, and if so, my question is how do you judge 1/3? Is it by size, weight, cooked, uncooked? For example, if I make mushroom risotto, or pasta I can lay out the ingredients and by eye the mushrooms seem like the biggest part of the meal (compared to tiny pile of rice or pasta - certainly more than 1/3, but once cook they shrink up and the rice etc expands and I start to think they are not making up such a big proportion of the meal!!

Does anyone have any thoughts on this?

Or am I just over thinking things?!?! :rolleyes:
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If I make spag bol, curry, cottage pie etc I always count the sauce as my superfree as it's packed with tomatoes, onions, peppers... I've lost weight consistently since doing this. I don't lay out the ingredients to check if it looks a third, I can usually just tell that it is (often more than a third.)
I just tend to guesstimate it! I think as long as you're getting a decent amount of fruit and veg it doesn't really matter if it's not exact. I normally think I've been saintly if a meal has more than 3 different types of veg in it - if you're doing mushroom risotto, maybe tear up some spinach and add near the end, it might not be exactly 1/3 of your meal but "every little helps"! :)
I don't think you need to be too stressed about this. A reasonable guesstimate will do. And some meals you might have a bit less, and some loads more. The point is that superfree adds vitamins and minerals to your meal and also helps to make it much more filling without adding much in the way of calories.

Also, remember that the mushrooms look smaller because they have lost water, and the rice looks bigger because it has gained water!


Lives here....
My plates have a pattern across roughly 1/3 so I try to cover that in superfree. If its ingredients it's done by eye using common sense. I just bung in as much as poss!!!
If I'm doing something like Spag Bol or even an omelette - something where the superfree is mixed in, I often lay it all out in the chopping board (or next to it if it's raw packaged meat) and check that 1/3 of the ingredients are superfree. Then for example if the mince was taking up half of the ingredients then I would use less of it in the meal for cooking

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