with the 20 calories/free foods thing; how can you tell when foods are counted as free? With the cheesecake for example, there's cheese involved, but that doesn't count towards a HE. So does an ingredient ever count in prepacked food or only if you bake it yourself?
Cakes and biscuits don't qualify for a free food allowance even if they have free foods in them, so you can just use the 20 calorie rule for that. And yes prepacked food can have an allowance where the main ingredient is a free food - say a ready meal where the main ingredient was pasta.