Hiya! Welcome!! I don't have my book handy but I'll try my best
Super free: all fruit (except avocado)
All non starchy veg (ie salad veg, greens, peppers, onions, broccoli, carrots, tomatoes, tins of tomatoes, turnip, leeks etc) eggs.
Free foods: all starchy veg (peas, sweetcorn, parsnip, potatoes etc) also meat (that's 95% fat free) pork (fat removed) chicken, fish. And grains: rice, dried noodles, dried pasta.
You have to have 1/3 of every plate consisting of super free foods.
Allowed 5-15syns a day. You can work out the syns by 20cal=1syn.
There's loadsa threads here bout it so have a look around.
If anyone else remembers anything, feel free to fill in the gaps
Good luck!