The food guide and the food list work together to fill out your dietary recommendations. It might be helpful to think of the food guide as the general guide to aim for while the list is tell you what foods specifically and it's encouraging variety. Eat your 4 and 5 smilies daily, fill in with 3's and do eat 1 and 2 smiliey foods just not as often.
So for example..
If your food guide suggests...
White fish: If guide says eat 3-4 times a week. You might have most white fish are 2 smiles or so. So variety is key here. Have sole one day, then halibut, then flounder, then sole, etc. Play with a variety of white fish.
Oily fish and shellfish would be same; Tip, you can put the work “oily fish” into the search and it’ll show all oily fish. Makes things easy for a search ;)
Red Meat...If guide says eat red meat 3 times a week choose from the top choices in your food list.
Citrus fruit, choose from your top choices; lemon, lime, orange, clementine and mandarin, etc. You could include some of this for breakfast or lunch. Lemon juice, for example, on an empty stomach in the morning helps cleanse the liver.
And dried fruit is as a snack on occasion throughout the week (so small portions) which corresponds to the 2 smiles for “dehydrated food” and the 1-3 smiles for the various types in the food list. Just small portions as a snack or sprinkled onto other meals is sufficient here.