It's actually pretty easy if I'm honest. Most fruit and vegetables are "speed" foods. Most meats, potato, sweet potato, rice, pasta, grains etc are "free", along with the fruit and veg that isn't "speed" (bananas, sweet corn, peas etc)
All meals should be made up at least 1/3 speed foods and the rest mainly all free foods.
In addition to this, you have two "healthy extra" choices. These have to be measured and theres a list of what you are allowed for each, but its things like cereal and bread for your B choice and cheese, milk etc for your A choice.
You also have syns which are other foods which don't fall into the above categories, or if you want more of A or B choices. They are all in the book too.