Full Plate Diet

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The FullPlate Diet

Stuart A. Seale, M.D. • Teresa Sherard, M.D.

Diana Fleming, Ph.D., LDN

TM

Slim Down,Look Great,Be Healthy!



TM

10Questions

about

The

FullPlate

Diet

1. There are a lot o diet books, so what’s

special about this one?

It’s based on a simple, powerul

concept—dietary ber. “What Mom

always told us to eat—ruits, vegetables,

and other healthy oods.”

2. So, what about meat? Can I continue to

eat meat on this diet?

Sure, just eat your vegetables rst.

You’ll understand why later.

3. How does The Full Plate Diet work?

Fiber lls you up and you’ll eat ewer

calories. Fewer calories means you lose

weight. The beauty o The Full Plate Diet

is you don’t have to count calories—they

take care o themselves.

4. I this program is about fber, does the

ood taste good?

It’s the best-tasting ood you’ve ever

eaten. Seriously.

5.

Can I begin the diet without making a

lot o changes?

Yes, the key is adding more ber oods

to what you already eat. We will show

you how easy it is.

6. Is there any research that supports

the diet?

Lots o medical research supports ber

as a proven way to lose weight and stay

healthy.

7. How much and how ast can I

lose weight?

Weight loss is the result o eating

ewer calories than you burn. How

much and how ast you lose is up

to you.

8. Why is this better than other diets

I’ve tried?

Most diets are a quick-x and each o

them comes with a backlash. Because

you’re making small changes it’s

easier to stay on The Full Plate Diet.

9. Can I keep shopping at my regular

grocery store?

Absolutely.

10. Can I stay in my ood budget?

Good news! The Full Plate Diet will

probably cost you less than you’re

currently spending on ood.

ONE LAST QUESTION: You say, “Eat more

fber.” How, exactly, do I do that?

It’s easy, easy, easy. You’ll nd everything you

need to know in this book.

Change how you think and you’ll change your

actions. Change your actions and you’ll change

your weight. Change your weight and you’ll

change how you look. Feeling better, living

longer, and having ewer health problems are

just added benets you get or ree.



Austin, Texas

The FullPlate Diet

Stuart A. Seale, M.D. • Teresa Sherard, M.D.



TM



The Full Plate Diet™: Slim Down, Look Great, Be Healthy!

Printed by RR Donnelley in China

Copyright © by Ardmore Institute o Health, dba Liestyle Center o America

The Full Plate Diet™, Fiber Power Up™, Fiber Power Ups™, Fiber Wheel™, and Fiber

Wheels™ are trademarks and/or serv ice marks o Ardmore Institute o Health.

Permission to reproduce or transmit in any orm or by any means, ele ctronic or

mechanical, including photocopying and recording, or by any inormation storage

and retrieval system, must be ob tained by writing to the publisher at the ollowing

address:

Bard Press

5275 McCormick Mtn. Dr.

Austin, TX 78734

512-266-2112, ax 5 12-266-2749

[email protected]

www.bardpress.com

This book contains the opinions and ideas o its authors. It is sold with the

understanding that the authors and publisher are not engaged in rendering

medical, health, or any other kind o personal or proessional services to the reader.

Accordingly, the inormation and dietary programs in this book are not intended to

replace the services o trained m edical proessionals or be a substitute or medical

advice, such as a dietary regimen that may have been prescribed by your physician.

You should consult your physician or other competent health care proessional

beore adopting any o the suggestions in this book or drawing inerences rom

it. While dietary changes may be helpul in the long run, they can also inuence

medication requirements. I you are currently taking diuretics, insulin, or oral

diabetes medication, consult your physician beore starting any diet recommended

in this book. In addition, some individuals with long-standing diabetes may have

already developed kidney damage, and in such cases a high-ber diet could actually

result in a dangerous buildup o potassium in the body. Individuals with kidney

disease should have their dietary programs monitored by their physician. The

authors and publisher specically disclaim all responsibility or any liability, loss, or

risk, personal or otherwise, which is incurred as a consequence, directly or indirectly,

o the use and application o any o the contents o this book. M ention o specic

companies, organizations, or authorities in this book does not imply endorsement by

the authors or publisher, nor does mention o specic companies, organizations, or

authorities imply that they endorse this book, its authors, or the publisher.

ISBN 13-digit 978-1-885167-71-2, 10-digit 1-885167-71-7

Library o Congress Cataloging-in-Publication Data

Seale, Stuart A.

The ull plate diet : slim down, look great, be healthy! / by Stuart A. Seale,

Teresa Sherard, and Diana Fleming.

p. cm.

Includes index.

ISBN 978-1-885167-71-2

1. Reducing diets. 2. Fiber in human nutrition. I. Sherard, Teresa. II. Fleming, Diana.

III. Title.

RM222.2.S388 2010

613.2'5—dc22

2009032035

Authors may be contacted at:

Liestyle Center o America

4205 Goddard Youth Camp Rd.

Sulphur, OK 73086

1-800-596-5480

www.FullPlateDiet.org

Credits

Editor: Je Morris

Managing Editor: Sherry SpragueProduction Editor: Deborah Costenbader

Prooreader: Luke Torn

Indexer: Linda Webster

Cover Design: Hespenheide Design

Text Design & Production: Hespenheide Design

Photography: credits listed on page 152



5

10 Questions About The Full Plate Diet 1

Part I the Big Ide

Chapter 1 The Full Plate Concept 9

Chapter 2 The Big Health Benets 15

Part II Geig Sed

Chapter 3 Sig Whee Yo ae 23

Chapter 4 Geig Slimme Hppes Oe Pod time 35

Part III Powe Fibes o tke he Pods O

Chapter 5 Top 5s & Honorable Mentions 43

Chapter 6 Adding Fiber to Foods You Already Eat 75

Table o Contents



6

Part IV Eig Sme

Chapter 7 At the Ofce, Eating Out, & On the Road 109

Chapter 8 Become a Nutrition Detective 115

Chapter 9 A Little Medical Talk 133

Chapter 10 Onward! 139

About the Authors 143

Acknowledgments 144

The Full Plate Diet All-Stars 146

Index 147

About Liestyle Center o America—

Who We Are & Why We Care About You 153

Book Order Inormation 154I’M READY! tear-out sheet 155

I’M GOING FOR IT! tear-out sheet 157

Shopper’s Fiber Guide—Top 55 Fiber Foods 159



7

PART I

The Big IdeaChapter 1 t Full pl Conc

Chapter 2 t Big hl Bnfs



8



9

The Full Plate ConceptFiber is suddenly hip. Grandma, it turns out, was just ahead o her time.

— Health & Nutrition Letter

Tuts UniversityFebruary

CHAPTER ONE



10

Dietary ber makes you eel ull. Add ber to your meals

and you’ll eat ewer calories. Consume ewer calories

than you burn and you’ll lose weight. It’s that simple.

When most people think o ber, they think o

“roughage,” like bran. Although insoluble dietary ber

is important, you also need soluble ber. Both types o

ber are ound in ruits, vegetables, whole grains, beans,

nuts, and seeds.

The National Weight Control Registry tells us that

98% o the people who lost their target weight (an

average o 66 pounds)—and kept it o long term—

decreased their ood intake to lose the weight. The

Registry clearly indicates that a reduced-calorie diet isthe way to maintain weight loss.

So do you want to eat tiny portions or a ull plate?

The only thing that matters is how many calories you

consume.

Fiber contains no calories but it makes you eel

ull. Since ruits, vegetables, whole grains, beans, and

nuts have lots o ber and are easy to nd, sustainable

weight loss is simply a matter o buying healthy oods in

the produce section o your grocery store, selecting thebest products o the shel, ordering the right oods on

the menu, and not eating unless you are hungry.

Your Diet ChoicesYou have lots o choices when choosing a diet.

Right to Your Front Door

Brand-name programs sell you packaged ood and ship

it to you every month. Do you really want to do this

or the rest o your lie? The day you quit mailing them

checks will be the day you start gaining back all the

weight you lost.

Big on Bacon & SteakHigh-protein diets give you no limits on bacon, steak,

and other atty oods. But high protein means high

cholesterol. Your eyes say yes but your heart says

no. High protein = low health. Your body needs the

vitamins, minerals, antioxidants, and phytochemicals

that can be ound only in ruits, vegetables, beans, nuts,

and seeds.

Fad o the MonthGimmick diets are everywhere—the graperuit diet, the

cabbage soup diet, the lemonade diet, the Hollywood

diet, the chicken soup diet, even the Russian Air Force

diet. How many o these have you tried? Did any o

them work? More important, were you able to keep the

pounds o?

Fiber and Calories

Want to eat tinyportions or a ull plate?



11

Magic PillInomercial producers have made millions o dollars

selling ephedra, hoodia, green tea extract, and other

“at-burner” and “at-blocker” pills to an anxious public.

Ian K. Smith, M.D., dedicated himsel to studying these

products in extreme detail, then his ndings were

reported in Time magazine: “There are no shortcut pills

to a leaner body.”

Full Plate

The Full Plate Diet is easy, cheap, healthy, satisying,

sustainable—and most important, it works.

Harvard Study

The more ber you eat, the more weight you’ll lose. The

less ber you eat, the less weight you’ll lose.

When Walter Willett, M.D., and his colleagues at

the Harvard School o Public Health studied nearly

75,000 women over a 12-year period, one thing was

obvious: the women who ate whole-grain ber weighed

less than the women who did not.

By stimulating the release o certain intestinal

hormones, ber promotes a eeling o satisactionearlier in the meal. Fiber also slows the emptying o the

stomach, prolonging that sense o ullness. As a result,

ber helps you eat less. It also slows the digestion and

absorption o starches. This allows your body to break

down dietary ats instead o storing them.

T. Colin Campbell, Ph.D., (author o The China Study

and proessor emeritus at Cornell University), Dean

Ornish, M.D., and the National Heart, Lung, and Blood

Institute have also published studies that demonstrate

the power o ber to acilitate weight loss. In addition,

our 50 years o combined clinical practice, treating

thousands o patients, has shown The Full Plate Dietto be the easiest and most sustainable way to get trim,

eel great, and regain health. Weight loss o 5 to 10

pounds in the rst month and 50 to 75 pounds ater

one year are not uncommon or those who ollow

our recommendations—without hunger or eelings o

deprivation.

Why Diets FailFeeling ull is due to ood weight and volume, not

calories. I you eat a meal high in calories, you can gain

weight regardless o whether or not you eel ull. I

your idea o a diet is to keep eating those same high-

calorie oods, only less o them, you’ll eel deprived and

probably won’t succeed.

Most diets ail because they ask you to eat smaller

portions and weights o ood instead o changing the

kinds o oods you’re eating. Increase the amounto ber in your diet and you’ll have less room or

the concentrated, high-calorie oods that make you

overweight. It’s as simple as that.

The moreber youeat, themoreweight

you’ll lose



12

0

1000

2000

3000

4000

5000

6000

7000

8000

1 9 8 4

1 9 8 5

1 9 8 6

1 9 8 7

1 9 8 8

1 9 8 9

1 9 9 0

1 9 9 1

1 9 9 2

1 9 9 3

1 9 9 4

1 9 9 5

1 9 9 6

1 9 9 7

1 9 9 8

1 9 9 9

2 0 0 0

2 0 0 1

2 0 0 2

2 0 0 3

2 0 0 4

2 0 0 5

2 0 0 6

2 0 0 7

2 0 0 8

N u m b e r o f

M e d i a M e n t i o n s

People are getting excited about dietary ber. In 1984,

ber was mentioned in only 33 news stories.

By 1998, it was mentioned 2,456 times. By 2008, ber

articles had skyrocketed to 7,197 occurrences.

Nexis search o newspapers, newswire and press releases, aggregate news sources,

industry trade press, magazines and journals, and news transcripts



13

The Health & Nutrition Letter rom Tuts University or

February 2009 contained a special report on ber:

Fiber—it’s not just or Grandma anymore. Long the

butt o jokes and hopelessly “un-hip,” ber has become

the Next Big Thing in nutrition as Americans become

more aware o its health benets beyond battling

constipation. A recent U.S. Department o Agriculture

(USDA) survey ound that dietary ber inormation is

the only labeling component to have seen an increase

in use by U.S. consumers over the past decade.

Another indicator o the importance o ber is the

attention being paid to it by the ood companies with

Fiber has become theNext Big Thing in nutrition

the largest research divisions. Have you noticed how

many new high-ber packaged ood products have been

added to the shelves in recent months?

Kellogg’s, Quaker Oats, General Mills, and Proctor

& Gamble are just a ew o the companies oering new

products with added ber. In addition, a number o

other product categories have added ber recently as

well. Take a look in the dairy case o your local grocery

store and you’ll nd high-ber yogurt and high-ber

soymilk!

People e wkig p o he powe o be.



14

The State o American

Nutrition

1. Americans eat more than 500 million Twinkies

per year. Chicago is “the Twinkie capital o

the world,” gobbling down 27 million Twinkies

annually. There is no ber in a Twinkie.

2. Each year Americans drink an average o 490

12-ounce sot drinks. There’s almost ¼ cup o

sugar in a can o regular soda.

3. 34% o Americans are obese, with 33% being

“overweight” and only 33% at normal weight.

Only 5% o persons aged 12 to 19 were obese in

1976. Today it’s 18%.

4. In the 1800s, the average American consumed

only 10 pounds o sugar per year. Today it’s 158

pounds. There is no ber in sugar.

5. The U.S. is the attest country in the world.

Mexico is second, the U.K. third.

6. Obesity can shorten your lie by 10 years. In

2000, obesity accounted or 400,000 American

deaths, up rom 300,000 in 1990.

7. Obesity will soon surpass tobacco as the leading

cause o cancer in America.

8. American health care expenditures totaled

$2.4 trillion in 2007, equal to 17% o the grossdomestic product (GDP), rising at twice the

rate o ination.

9. The number o children who took pills or

type 2 diabetes more than doubled rom 2002

to 2005. Type 2 diabetes is closely linked to

obesity. An estimated one out o every three

children born in 2000 will develop type 2

diabetes.

10. Texas is the least healthy state, with

Tennessee and South Carolina not ar behind.

Vermont is the healthiest state, with Hawaii

and New Hampshire ollowing.

For the sources o this inormation and other

interesting acts about the American diet, go to

www.FullPlateDiet.org.

Twinkies, Twinkies Everywhere



15

The Big Health BeneftsI you have health, you probably will be happy, and i you have health and

happiness, you have all the wealth you need, even i it is not all you want.

—Elbert Hubbard

CHAPTER TWO



16

Medical researchers are among the

strongest supporters o a high-ber diet.

The Institute o Medicine, the American

Heart Association, the American Dietetic

Association, and the American Diabetes

Association all recommend that you

increase your intake o dietary ber. In

addition to helping you lose weight and

stay slim, The Full Plate Diet gives you these

advantages (all supported by scientic

research):

1. Heart Attack and Stroke?Fiber Lowers Your Risk

Consuming plant-based oods (ruits, vegetables,

nuts, beans, and whole grains) is associated with a

signicantly lower risk o heart attack and stroke—up to

40% lower. What is it about these oods that protects

you? Dietary ber, antioxidants, phytochemicals,

omega-3 atty acids, potassium, and low sodium—

all o which you will nd in The Full Plate Diet.

2. Cancer? The Full Plate DietFights It

Fruit and vegetable consumption has a preventive

eect or cancers o the stomach, esophagus, lung,

oral cavity and pharynx, endometrium, pancreas, and

colon. Vegetables and ruits protect against cancer by

giving your body a rich supply o vitamins, minerals,

antioxidants, and phytochemicals.

Doctors estimate that 30–40% o all cancers could

have been prevented by liestyle and dietary measures

alone.

Lab experiments have shown that naturally

occurring substances in The Full Plate Diet serve as

dietary antimutagens. This means they reduce or

interere with substances that cause genetic mutation.

It is believed that cancer is a disease caused by an

accumulation o mutations in a cell.

More ruits and vegetables = more antimutagens =

less cellular mutation = lower risk o cancer.

3. Diabetes? Fiber Controlsthe Sugar

“Based on current denitions, diabetes now aects an

estimated 24.1 million people in the United States, an

increase o more than 3 million in just 2 years. Another

Thirty to orty percent o allcancers could have beenprevented by liestyle anddietary measures alone



17

57 million people in the U.S. have pre-diabetes . . . which

raises short-term absolute risk o type 2 diabetes

5- to 6-old, and in some populations this may be even

higher.”—The American College o Endocrinology

In other words, 1 in 10 Americans currently have

diabetes and indications are that this ratio will soon

be 1 in 4. The rise o diabetes in America is due to themodern American diet creating an epidemic o obesity.

Being overweight or obese can increase your risk o

developing diabetes by up to 40 times.

Fiber reduces the risk o diabetes. The sugar spikes

that trigger the pancreas to produce insulin are reduced

by soluble ber. Additionally, sugars are metered into

the bloodstream more slowly when the digestive tract

contains soluble ber.

Eat more ber. Your pancreas will thank you.

4. Lung Problems? Fiber LetsYou Breathe Again

Emphysema, chronic bronchitis, and asthma are

becoming more common as obesity rises in the U.S.

Obesity contributes to restricted breathing by

placing excess weight on the chest and diaphragm.

The problem increases as weight increases, especially

i that weight is concentrated in the abdomen. Simply

put, weight loss improves lung unction.

The lung diseases mentioned above are all

associated with inammation, so a diet high in

phytochemicals with anti-inammatory properties can

be extremely helpul. Phytochemicals are specialized

chemicals produced by plants to help them ght

ungus and plant diseases. They have proven benecial

to humans as well. Berries are powerul ghters o

inammation, especially blueberries and strawberries.

Breathe easy on The Full Plate Diet.

5. Sleep Apnea? Lose Weightand Rest Easy

Losing weight reduces the symptoms o obstructive

sleep apnea. The Division o Endocrinology at the

University o Colorado, Denver, determined that “in

severely obese patients, even moderate weight loss

(approximately 10%) boasts substantial benet in terms

o the severity o sleep-disordered breathing and sleep

dynamics.”

Sleep soundly on The Full Plate Diet.

The rise o diabetes inAmerica is due to the modern

American diet



18

The best oods are unprocessedwhole-plant oods

6. Digestive Complaints? FiberCalms the Storm

I you’re battling chronic constipation, you need

plenty o high-ber oods. “Fiber is a stool regulator,

a stool normalizer,” says Paul McNeely, M.D., a

gastroenterologist at the Ochsner Health System

in New Orleans.

Fiber also works as a diarrhea treatment. “Fiber

can’t work miracles,” McNeely says, “but i you have a

loose stool, a lot o excess liquid in the stool, the ber

in your colon will absorb and rm up the stool, which

denitely helps diarrhea.”

7. Heartburn? Throw Awaythe Tums

Heartburn can be caused by the oods you eat. Fatty

oods increase heartburn; dietary ber reduces it. TheFull Plate Diet lets you win both ways. Heartburn is your

body’s way o telling you it needs more soluble ber.

Listen to your gut.

Abdominal cavity pressure goes up as you gain

weight, pushing stomach acid up into the lower

esophagus where it doesn’t belong. This creates a

eeling commonly known as heartburn or acid reux.

Lose weight and your symptoms will probably disappear.

8. Colon Problems? FiberFights ’Em

Inammatory bowel disease involving either the small

or large intestine can result in pain, blood in the stool,

diarrhea, and possible malabsorption o nutrients.

Soluble ber is digested by colon bacteria to produce

butyrate, a compound that reduces inammation. Some

oods naturally high in ber have inammation-reducing

omega-3 atty acids that stabilize inammatory bowel

disease, and low amounts o compounds that increase

inammation.

9. Joint Pain? Feel Free to Flex

Osteoarthritis is caused by inammation and erosion

o cartilage in the joints, especially the knees, back, hip,

and hands. This destruction o cartilage is related to

the production o cytokines by at, as well as wear and

tear on the joints. Weight loss can help in two ways.

It (1) reduces mechanical stress and (2) lowers the

level o cytokines. The result? A reduction in pain and

disability and an increase in perormance. Even small

amounts o weight loss can yield pleasant results.

10. Fatigued? Tap Your InnerChild’s Energy

Sugar and caeine will give you a short jolt o energy

ollowed by a crash. Not only does this crash eel bad,

it’s hard on the body. The best oods or long-lasting

energy are unprocessed, whole-plant oods—ruits,



19

vegetables, beans, and whole grains. The worst are

those that have little ber, such as processed plant

oods and animal products—in other words, ast ood

and vending machine snacks. These convenience oods

leave us overed and undernourished.

Fiber oods deliver a wide array o the

micronutrients your body requires to unction at ullcapacity. The Full Plate Diet gives you the nutrition

you need to eel young again.

11. Too Tired to Tango?Male sexual unction improves with weight loss. Sexual

inventory scores improve in all categories, including

sexual drive, erectile and ejaculatory unction, and

sexual satisaction.Women’s scores likewise improve ollowing

weight loss. Women experience eelings o sexual

attractiveness, sexual desire, a willingness to be seen

undressed, and enjoyment o sexual activity.

Both men and women report an overall increase

in the requency, quality, and enjoyment o sex

ollowing weight loss. As body image improves, there

is an increase in the initiation o sexual intercourse,

decreased sexual inhibition, increased sexual enjoyment,and increased requency o orgasm.

Fiber is sounding better and better, isn’t it?

Lose weight. Regain your sexuality.

12. In Short: Live Longer,Live Better

There’s ample evidence that a reduced-calorie diet

can increase your longevity, but only i you consume

sufcient vitamins, minerals, and phytonutrients.

In other words, consume the highest-quality, most

nutrient-packed oods possible—those ound in The

Full Plate Diet.

Caloric restriction works on three dierent levels:

(1) As ood intake decreases, metabolism slows down

and the ree radicals that orm as by-products o

metabolism decrease as well. This is good. (2) Less

ree radicals means less cellular damage and a lower

likelihood o cancer and other diseases linked to ree

radicals. (3) Additionally, caloric restriction causes

an increase in protective enzymes that counteract

ree radicals.

What all this means is that the ruits, vegetables,

beans, nuts, and whole grains o The Full Plate Diet

work to give you a longer, healthier lie.

Besides, they taste great.

Heartburn is your body’s wayo telling you it needs more

soluble ber



20



21

PART II

Getting StartedChapter 3 Sing W You a

Chapter 4 Ging Slimm hns

On pound tim

G o a l s



22



23

Starting Where You AreYou have brains in your head. You have eet in your shoes.

You can steer yoursel in any direction you choose.

You’re on your own. And you know what you know.

And YOU are the one who’ll decide where to go.

—Dr. Seuss

Oh, the Places You’ll Go!

CHAPTER THREE



24

How Much FiberDo You Eat?I you eat a typical American diet, which consists o

about 3 total servings per day o ruits and vegetables,little or no beans, and white or enriched bread and

cereals, then you are probably consuming about 10

grams o ber per day. That doesn’t sound like much

when you compare it to our recommendation o 40 or

more grams per day, but The Full Plate Diet will make it

easy or you to accomplish your goal. Just start with our

recommendations or Stage One. The good news is that

people who need to make the most changes also gain

the most benet, usually in the shortest period o time.

Perhaps you eat more than 3 but less than 9 total

servings per day o ruits and vegetables. Maybe you

eat some beans and usually stick to whole-grain cereals

and bread. That is good—you are probably getting closer

to 20 grams o ber per day—better than average,

but still not quite enough. I you ollow our advice orthose in Stage Two, you will nd it is easy to boost your

ber intake up to our recommendation, especially i

you power-up the oods you are eating now with ber-

packed additions. See our Power Up section (part III) or

ideas, then experiment on your own and develop Power

Ups and Fiber Wheels that best t your routine and

preerences. In no time you will nd your ber intake

going up, and your bathroom scale going down.

There may be some o you who eat 9 servingso ruits and vegetables per day, as well as beans and

whole grains. Congratulations! You may be getting

the 40 grams o ber per day The Full Plate Diet

recommends. You are in Stage Three, and likely will just

Many high-beroods are jumping

with protein



25

He can who thinks he can,and he can’t who thinks he can’t.

This is an inexorable, indisputable law.—Pablo Picasso

need to ne-tune things a bit in order to start losing

weight. For example, make sure you eat ber oods at

every meal and snack, and always eat ber oods rst.

Eat ewer snacks between meals and during the our

hours beore bedtime. Gradually increase your physical

activity. Become a nutrition detective and start paying

attention to ood labels. All o these actions will help

you become, and maintain, a thinner, healthier you.

Want to have some un and learn about how much

ber you eat in a day? Go to www.FullPlateDiet.org/

ber-calculator, and check out the ber calculator. It’s

easy to use—and you will also learn about which oods

have high and low ber.



26

The key to losing weight is to eat ewer calories than

your body burns each day. Fiber oods ll you aster and

contain ewer calories. This is how they help you reduce

your intake o calorie-concentrated oods.Here’s what too oten happens: You

buy a diet book, excited about a new way

to nally lose those extra pounds. Then you

get it home and start to read lists o rules,

do’s and don’ts. There’s no way you’re ever

going to be able to do this! A ew months

later, you give the book to Goodwill.

The good news about The Full Plate Diet is that it

works even when you do it imperectly.You can improve how you look and eel without

ever progressing past Stage One.

Stage One

1. Eat more ber oods.

2. Drink more water—at least 6 glasses a day.

3. Stop eating when you no longer eel hungry.

I Stage One is easy or you and you eel like pushing

arther, aster, move to Stage Two:

Stage Two

1. Increase the ber in your diet to new levels. Eat ber

oods at the beginning o every meal or snack. 2. Experiment with a wider variety o high-ber oods.

3. Drink even more water, 8 to 10 glasses per day. (Your

body needs more water when you eat more ber.)

I you’re that one-in-a-thousand person (seriously, it’s

about one in a thousand) who has the interest and the

discipline to push an idea all the way to its limits, here’s

Stage Three:

Stage Three

1. Stabilize your ber intake to a consistent 40+ grams

each day.

2. Become a “label detective.” Always learn what’s

in the ood beore you put it in your basket at the

grocery store. You’ll nd all the inormation you need

at www.FullPlateDiet.org.

3. Reduce your intake o meat and dairy products, aswell as other oods that are high calorie, high at, and

low ber.

The Three Stages

You just needto eat moreber



27

Full Plate PayosLike anything else, what you get rom The Full Plate Diet

depends entirely on what you put into it. We suggest

you start slowly.

Here’s what we don’t want to happen: First week

o January—New Year’s resolution—get in shape. Youput on your new track outt and run 5 miles. The next

morning you have so many aches and pains you can

barely get out o bed. “It’s just not worth it.”

Okay, maybe you never did the New Year’s thing.

But did you ever sign up or a year’s membership at a

gym and then decide that you really didn’t have the

time? Here’s our point: don’t go nuts. In addition to

losing weight, The Full Plate Diet has long-term health

benets, so it’s important that you don’t try to changeso much, so ast, that you end up quitting.

Your long-term goal is to eat at least 40 grams

o ber a day. Some o our patients eat 45 grams or

more. But i you move to these levels too quickly, your

digestive system will complain in ways that neither you

nor your riends will like.

The 40+ grams o ber level will be reached when

you’re ready. I you’re currently eating only 10 grams o

ber a day, it will probably take you at least a ew weeksto get to 40 grams. I you’re currently at 20 grams, you’ll

be at 40 much aster.

It’s Not That Hard

You’ll be surprised how easy it is to increase your ber

intake. You’ll read about 55 o the best high-ber oods

in Chapter 5. In chapter 6 you’ll learn how you can add

high-ber oods to what you already eat. You’re going

to be pleasantly surprised how many o these oods you

like. You just need to eat more o them.

In the ollowing chapter, you’ll nd several tips to

help you be successul. People tell us it’s not that hard

to get started. For example, Joe Hamilton, a media

analyst at a communications rm we hired beore

writing this book, was intrigued by what we were saying

about ber. He asked a ew questions, got the basic

idea—eat more ber, drink more water, stop eating

when you no longer eel hungry—and lost 90 lbs in

14 months. Joe dropped rom a plump 280 to a movie

star 190. For more personal examples, visit www.

FullPlateDiet.org.

Exercise, o course, burns calories. Remember the

study published by the National Weight Control Registry

you read about in chapter 1? Losing weight is all about

When you’re ready, your long-termgoal is to eat at least 40 grams

o ber a day

Don’t go nuts



28

cutting calories, plain and simple. The beauty o The Full

Plate Diet is that increasing your ber intake helps you

lose weight naturally because you’re consuming ewer

calories. Even i you don’t increase your exercise you

still lose weight. Exercise will denitely help you burn

calories aster, but again, it’s up to you.

Your Eating Style: Busy,Busy, Busy

Did you ever see Leave It to Beaver ? The Cleavers werethe quintessential amily o the 1950s. June Cleaver had

dinner on the table every evening at precisely 5:30 or

her husband, Ward, and her two boys, Wally and Beaver.

They sat down and ate together every evening as a

amily. And o course June Cleaver vacuumed the house

every day wearing high heels and pearls. Things have

changed a bit, haven’t they?

Today’s June Cleaver juggles work and a amily. Like

all o us, she’s on the go. Like her, we can only dreamo everyone sitting down to eat at the same time. The

good news is that it’s easy to incorporate high ber into

a busy lie.

Chapter 6 has suggestions o high-ber oods you,

the kids, and your signicant other can eat to replace

those oods that have low or no ber. You’ll also nd

Power Ups and very simple Fiber Wheels to get you

started.

On the Go—Eating OutLots o us requently eat at casual and ast-ood

restaurants. Finding more ber in these situations

can be a challenge, but menus are changing and most

restaurants are happy to accommodate requests

or items not on the menu. In chapter 7 you’ll nd

suggestions or eating ber at your workplace, in

restaurants, and on the road.

Already into Foodand Nutrition?I you’ve been reading about nutrition, you know the

experts are already singing the praises o ber. The Full

Plate Diet, with ber as its main theme, will help you

attain that elusive next level. Take the opportunity to

experiment and enjoy the ber path to weight loss and a

healthy liestyle.

I you’re enjoying retirement or working rom homeyou can eat what you want, when you want, so you’ve

got total reedom to put The Full Plate Diet to work.

Most o us move in and out o these eating styles.

Sometimes, we’re busy, busy, busy and on the go and

eating out. Occasionally we’re at home—weekends,

vacations, holidays—giving us more time to experiment

with high-ber meals.

Fiber helps you lose weight naturally



29

When you are convinced thatlosing weight is more important

than what you’re giving

up, then you’reready or actionand you will

likely succeed

“Hey, Authors! WhatAbout Protein?”

I you’re worried about not getting enough protein—relax.

All ber-rich oods contain protein, and many are just

jumping with it. It’s virtually impossible to eat a high-ber

diet and ail to get enough protein. The Full Plate Diet is the

most nutritious diet a person can eat. Your body is going to

love you or it.

I you really want to dig into the details, go to

www.FullPlateDiet.org, where you’ll nd mountains o

interesting acts and all the latest scientic research.

Are You Ready?

The Full Plate Diet is a powerul way to lose weight. But

no matter how eective the diet may be, your results

will depend on your willingness to change some o your

old habits into healthier ones. The act that you’re taking

the time to read this book means you’re at least thinking

about making changes. You may be anxious to get going.

Hopeully this is the case, but a word o caution is in

order: When a change o behavior is undertaken without

adequate preparation, ailure will ollow more oten

than not. This leads to discouragement and a belie that

the diet itsel was at ault.

We want to help you avoid that outcome.

You get enjoyment rom your habits, even the

problematic ones. I this weren’t the case, you wouldn’t

have the habits. You want to lose weight, but you also

want to continue the behaviors that caused you to gain

the weight. I you get more satisaction rom your old

habits than what you secretly believe you’ll get rom

losing weight, this diet is going to ail.

When you are convinced—deep in your heart—that

losing weight and being healthy are more important

than what you’re giving up, then you’re ready or action

and you will likely succeed.We’ve included a Readiness Assessment rom the

work o James Prochaska, Ph.D., to help you determine i

you’re ready or change.



30

Readiness AssessmentTake a minute to assign a score (1–5) to each o the

ollowing 16 statements. This is important.

I you don’t want to write in the book, grab a sheet

o paper and write the numbers 1 to 16 in a vertical

column, then read the 16 statements below and assign ascore to each question number.

Please assign 1, 2, 3, 4, or 5 to each o the 16

statements below:

1 = not important 2 = slightly important

3 = somewhat important 4 = quite important

5 = extremely important

☐ 1. Some people would think less o me i I changed.

☐ 2. I would be healthier i I changed.

☐ 3. Changing would take a lot o time.

☐ 4. Some people would eel better about me i I

changed.

☐ 5. I’m concerned I might ail i I tried to change.

☐ 6. Changing would make me eel better about

mysel.

☐ 7. Changing takes a lot o eort and energy.

☐ 8. I would unction better i I changed.

☐ 9. I would have to give up some things I enjoy.

☐ 10. I would be happier i I changed.

☐ 11. I get some benet rom my current behavior.

☐ 12. Some people would be better o i I changed.

☐ 13. Some people benet rom my current behavior.

☐ 14. I would worry less i I changed.

☐ 15. Some people would be uncomortable i I

changed.

☐ 16. Some people would be happier i I changed.

Crunching Your Numbers

Add up the total score you gave the odd-numbered

statements, then do the same or the even-numbered

ones.

I the total or the odd-numbered questions is 17

or below, and the even-numbered score is at least 28

or above, you’re denitely ready to change and the

likelihood o your success is high. I your odd-numbered

total is higher than 17, or the even-numbered total is

below 28, we recommend you proceed slowly with

Stage One, and don’t push urther until you’re certain

you’re ready. Your body won’t change until your actions

change. And your actions won’t change until your

thoughts have changed. You’ll know when you’re ready

to move rom Stage One to Stage Two.

Two Techniques orGetting Ready

1. Write a paragraph that describes what it’s like to

be overweight. Write another paragraph describing

how dierent things will be when you’re at your ideal

weight. Read these paragraphs every day, even ater

Thingsdo notchange;we change

—Henry David

Thoreau

Walden



31

you have them memorized. Reading your own words

is a powerul tool or change.

2. As you eat, imagine healthy oods immediately

burning as uel to produce energy. When tasting

sweets or processed snacks, imagine them becoming

at and going to exactly the spot you’d most like to

trim down. Your imagination is a powerul tool, and itwants to help you. Let it.

For more tips and techniques, go to www.FullPlate

Diet.org.

Making the Commitment

I you’re ready to begin The Full Plate Diet, there are

some things you can do to accelerate your success.

Again, these are optional. Go as ar as you eel

comortable.

1. Take a look at I’M READY! on the next page. I you

eel ready to go, sign your name. Little actions like

this are known to deepen personal commitment.

2. I you’re willing to announce your commitment and

deepen your resolve, (1) go to www.FullPlate

Diet.org , (2) click “I’M READY!” and (3) type

in your name.

3. The page ater I’M READY! is I’M GOING FOR IT! I

you’d like to tell your amily, riends, and

co-workers what you’re doing, this is an easy way to

do it. Make as many copies as you want.

4. There are cut-out pages or I’M READY! and I’M

GOING FOR IT! at the back o the book. You can put

I’M READY! on your rerigerator door or near your

bathroom mirror. Make as many copies as you want

o both pages.

Why are we suggesting that you make a commitment in

writing? You already know the answer. When we make a

commitment in writing, even to ourselves, we increase

the likelihood o ollowing through. Yes, it sounds silly,

but it works. When we announce our commitment to

the world, and especially to people we care about, we

heighten our desire to succeed. We want to show themwe can do it.

On to chapter 4!

I you eel ready to go, signyour name, put it on your

rerigerator door, and tell youramily, riends, and co-workers



32



33



34

A table, a chair, abowl o ruit anda violin; what else

does a man needto be happy?

—Albert Einstein



35

Getting Slimmer HappensOne Pound at a Time

Never lose an opportunity o urging apractical beginning, however small,

or it is wonderul how oten in such

matters the mustard-seed germinates

and roots itsel.

—Florence Nightingale

CHAPTER FOUR



36

Set Your GoalMillions o people wish they were thinner, but a wish is

just a wish—on its own it doesn’t do much.

Your rst step is to set a weight-loss goal. Having

a target weight in your mind—and on paper—increasesthe odds that you will be successul. Tape your number

on your rerigerator door, your bathroom mirror, and

other places where you can see it every day.

Now you need to set a second goal, a short-term

goal, an immediate target. A long-term goal such

as “lose 40 pounds in the next 12 months” can eel

impossible when you’re standing at the bottom o

the mountain. Lower your sights. Losing 3 pounds

this month seems much more achievable, doesn’t it?When you’ve lost 3 pounds and have only 37 to go, that

mountain doesn’t seem quite so high.

I you don’t achieve your short-term goal, set a

new one! Just keep moving toward your long-term goal.

Perection is not required. Everyone misses the mark

occasionally. The important thing is to keep movingahead.

Don’t set yoursel up to ail. Losing 40 pounds in

2 months isn’t a good goal. People who lose weight

that quickly almost always gain it back. Set goals you

can achieve. Achieving your short-term goal builds

condence and deepens your resolve. Three pounds at a

time. Just 3 pounds. You can do it.

Now let’s lose those rst 3.

Find a Friend or Two, or Five

Some people nd things easier to do in a group. Are you

one o them? I so, tell your riends about The Full Plate

Diet and see i they want to join you. They may be ready

to make the commitment.

Think o your riends rom high school or college,

church or community organizations. Co-workers can

make excellent partners in weight loss. You can alsogo online, using Facebook or other social media. Your

riends don’t all have to live in the same town.

A riend is someone who will share the experience,

act as a sounding board, and oer encouragement and

suggestions, as well as be an accountability partner.



37

Support Along the WayThe three o us writing this book work or the Liestyle

Center o America, a non-prot organization whose only

mission is to help people live longer, better, healthier

lives.

Go to www.FullPlateDiet.organd you’ll nd anumber o things we have created to assist you.

Q A ber calculator to help you determine your ber

starting point

Q Encouraging success stories

Q A message board to share your experience and learn

rom others

Q Weekly tips will inspire new ways to make The Full

Plate Diet work or you

Q Insider Tip email provides weekly ideas along with

exclusive diet nuggets directly in your Inbox

Weighing & Keeping a LogI you have a good bathroom scale, that’s all you need.

I you weigh every day, be sure to weigh at the same

time each day. Some people weigh less oten, like once

a week. Do whatever works or you. Joe Hamilton, the

guy in chapter 3 who lost 90 pounds, weighed himsel only 3 or 4 times during the rst 14 months. Joe knew he

was losing weight rom the notches in his belt. That was

enough or him.

Other people might like to keep a daily log, writing

down their weight each day. This is an equally good

idea. Dierent personality types respond to dierent

orms o measurement and eedback. But i you choose

to weigh yoursel daily, it’s important that you not get

discouraged when you don’t lose weight or a ew days.

You might occasionally even gain a pound or two. The

important thing is your trend over time. Looking at your

daily numbers to nd a 7- or 10-day average is a more

accurate way to measure your progress. The battle isn’t

won in a day, a week, or even a month. You didn’t add

the weight that ast and you’re not going to lose it thatast either.

But you can lose it aster than you gained it.

Exercise I You WantYou learned in chapter 1 that weight loss is all about

calories. Exercise burns calories, so supplementing your

diet with exercise will help. But you don’t need to

go to the gym. Just move more—take the stairsinstead o the elevator. Park arther away when

shopping. Always look or ways you can be more

active.

Easy & Powerul Technique

Larry Wilson wrote an award-winning book,

Play to Win: Choosing Growth over Fear in Work

and Life. Larry has a marvelous technique orevaluating choices beore taking action. You

need to

Q Stop

Q Challenge

Q Choose

when making a decision that will inuence

your weight. 37



38

1. Learn about the problem you’re acing and how

to overcome it.

(Weight is gained when excess calories are

consumed, and modern oods tend to be calorie-

concentrated.)

2. Find out why you have gained weight and what

will correct it.

(You’ve been eating more calories than you burn.)

3.

Analyze your past habits and determine how they

should be changed.(You need to eat ewer calories. Foods high in

ber are lling, but low in calories.)

4. Gather reliable inormation.

(You are doing this now, by reading this book.)

5.Rely on the support o others.

(Seek out restaurants that serve healthy oods.

Find a local health ood store and talk to the

sta—they live to help people new to healthy

eating.)

6. Include your amily and riends.

(Recruit an accountability partner—someone you

will allow to be openly honest with you.)

7. Think positive. You can do this!

(Don’t let yoursel eel deprived when you

choose not to eat calorie-concentrated oods. Be

glad you have options. Millions o people have no

options regarding what they eat. You’re one o

the lucky ones. You get to choose.)

8. Give yoursel small rewards or making good

choices.

(You said no to the chocolate cake that contains

no ber, so go ahead and splurge on that pricey,

exotic high-ber ruit you saw at the market. A

person who can say no to chocolate deserves a

quart o perect blackberries!)

How Change Happens



39

9. Create sae havens at home and work.

(Don’t surround yoursel with temptations.

Instead o that bag o candy you keep in your

desk, stash an apple or some almonds.)

10.Make good choices at the supermarket.

(Then it’s easy to make good choices at

mealtime.)

The people you love most are going to watch

you become thinner, healthier, and happier. Your

success is going to encourage them. You’re not

doing this or yoursel alone.

The people you love will ollow in your ootsteps i

only you’ll lead the way.

Remember These 3 Things:1. Eat more ber oods.

2. Drink more water.

3. Stop eating when you no longer eel hungry.

Do these things and your weight will melt away.

Never eat more thanyou can lit.

—Miss Piggy

Howdierent

wouldyour lie

be i youwere

at yourideal

weight?



40



41

PART III

Power Fibers to Take the Pounds Off

Chapter 5 Top 5s & Honorable Mentions

Chapter 6 Adding Fiber to Foods You Already Eat



42

Things You Need to KnowAbout Chapter 5

Important things are sometimes disclosed on a “need to know” basis.The ollowing things aren’t particularly important, but we still think you need to know.

“Top 5” Lists We used the ollowing criteria to select the Top 5 ood items in each o the

5 ood categories:

1. How much ber does the ood contain?

2. How easy is the ood to nd?

That’s why you’ll nd wonderul oods like papaya on the Honorable Mentions list instead o within the Top 5s. Although

it’s higher in ber than 3 o the oods in the Top 5s, it’s not as easy to nd.

No Decimals Nutritional inormation is rounded to the nearest whole number. As scientists, we would have

elt better with the decimals in place, but the publisher just rolled his eyes and said, “Trust me.”

Fun Facts We want you to think about what you eat, so we dug up as many un pieces o ood trivia as we could

nd. I you think dierently, you’ll eat dierently, and then you’ll eel better and look FABULOUS .

Health Benets We highlighted a ew o the health benets you’ll gain by eating high-ber oods. Our goal

is to increase your intake o these healthy oods—and speed your weight loss.

Nutrition Inormation We chose the same ormat you’ll nd on ood labels. A quick glance will give

you inormation o importance and interest to you—carbohydrates, calories, sodium, saturated at, etc. The USDA was

our source or ber grams or each ood. The ber grams may vary rom product to product. I you want to check go to

www.nal.usda.gov/nic/oodcomp/Data/SR17/wtrank/sr17a291.pd .

Like we said at the top o the page, these things aren’t particularly important, we just thought you needed to

know. Now if only the publisher would let us include those decimals . . .



43

CHAPTER FIVE

Top 5s &Honorable Mentions

Food can look beautiul, taste exquisite, smell wonderul, make peopleeel good, bring them together, inspire romantic eelings.

—Rosamond Richardson

Top 5 Fruits Top 5 Vegetables Top 5 Beans Top 5 Nuts & Seeds Top 5 Grains



44

Top 5 Fruits or Your Diet

12

3

45

rspbeies/

Blkbeies

Pes

apples

Oges

Bs

8 g fber

1 cup

6 g fber 1 medium

4 g fber 1 medium

3 g fber

1 medium

3 g fber 1 medium

Most ruits develop rom a plant’s ower. There

are thousands o ruits. Most taste sweet, are low

in calories, and have virtually no at. Fruits deliver

a combination o sugars—ructose, glucose, andsucrose—in varying proportions. Fructose is the

principal sugar and is the sweetest, although sucrose

(common table sugar) is the main sugar in ruits like

oranges, melons, and peaches. The calorie content o

ruit is kept low by water, which makes up 80–95% o

most ruits and gives them their rereshing juiciness.

Ripeness is the key to good ruit. As ruit ripens,

its color changes, the vitamin content increases,acidic content decreases, and the starch changes to

sugar, giving ruit its mild, sweet avor and aroma.

These changes are caused by enzymes that continue

to act on the ruit even ater harvesting. Fruit has

excellent nutritional value and touches the human

spirit, ostering joy and happiness through rich

tastes and beautiul colors.

Honorable MentionsPapaya 6 g ber in 1 medium

Kiwi 5 g ber in 2 medium

Blueberries 4 g ber per 1 cup

Strawberries, sliced 3 g ber per 1 cup

Guava 3 g ber in 1 medium

Mango, sliced 3 g ber per 1 cup

Peach 2 g ber in 1 medium



45

Raspberries andBlackberries

Fun FactS

There are more than 200 species o raspberries

grown rom the Arctic to the equator. They range in

color rom yellow to orange to red, purple, and black.

Fragrantly sweet and with a subtle, tart overtone,

raspberries are a taste sensation. Technically,

both the raspberry and blackberry are

aggregate ruits—each berry

a collection o dozens

o tiny ruits. Asbramble ruits,

raspberries and

blackberries

are members

o the rose

amily.

Health Benets

rich source o vitamin B (olate) to

guard against heart disease

ber content o raspberries and

blackberries is twice that o

strawberries

anthocyanin pigments provide anti-

inammatory and antioxidant benets

abundant vitamin C protects bodyagainst oxidative damage

Nutrition Factsrspbeies d Blkbeies

Serving size: 1 cup

Diey Fibe ............. 8 g

Calories ........................................ 64

Total at ........................................ 1 g

Saturated at ................................0 g

Trans at ........................................0 g

Cholesterol ................................... 0 mg

Sodium .........................................1 mg

Potassium .................................... 186 mg

Total carbohydrate ....................15 g

Sugars ........................................... 5 g

Protein .......................................... 2 g



PearsFun Facts

The pear’s delicate avor and buttery texture

have earned it the nickname “butter ruit” in Europe.

The Greeks loved pears so much that Homer reers

to them in The Odyssey.

Pears are picked unripe; i

let to ripen on the tree,

they will have a gritty texture.

Pears need to be sot to attain

optimum avor. To speed

ripening, place pears in a

perorated bag, turningrequently to ensure

even ripening. There

are more than 5,000

varieties o pears.

Health Benefts

high vitamin C content acts as

antioxidant and bolsters immune

system

contains vitamins and nutrients

especially good or health o bones

and skin

known as one o the most

hypoallergenic oods, those least likely

to produce allergic reactions

rich source o vitamin A, known to

be good or visual acuity, immuneunction, and healthy skin

46

Per, rw

Serving size: 1 medium

Diery Fiber ............. 6 g

Calories ......................................... 103

Total at ........................................ 0 g

Saturated at ................................0 g

Trans at ....................................... 0 g

Cholesterol .................................. 0 mg

Sodium .........................................2 mg

Potassium ....................................212 mg


Sugars ........................................... 17 g

Protein .......................................... 1 g

Nutrition Facts



47

ApplesFun FactS

With about 7500 varieties worldwide, apples

are among the most widely consumed ruits on

earth, second only to the banana in America.

Most o the 2500 varieties grown

in the U.S. are hybrids o the apples

rst brought to America by early

colonists who established orchards

in Massachusetts and Virginia.

Johnny Appleseed was a real

person who traveled America

in the early 1800s plantingapple seeds as he went.

(His real name was

Johnny Chapman.)

Apples oat because

25% o their

volume is air.

Health Benets

one o the best oods available to ward

o cancer and harmul viruses

high ructose content requires less

insulin to digest, orestalling diabetic

reactions

brous, juicy, and nonsticky, apples

are excellent or health o teeth

and gums

contains quercetin, a strong antioxidant

and anti-inammatory avonoid

Nutrition Factsapple, w


Diey Fibe ............. 4 g

Calories ......................................... 95

Total at ........................................ 0 g

Saturated at ............................... 0 g

Trans at ....................................... 0 g

Cholesterol .................................. 0 mg

Sodium .........................................2 mg

Potassium .................................... 195 mg


Sugars ........................................... 19 g

Protein .......................................... 0 g



Nutrition FactsOges, w, ll ommeil vieies


Diey Fibe ............. 3 g

Calories ........................................ 62

Total at ........................................ 0 g

Saturated at ................................0 g

Trans at ....................................... 0 g

Cholesterol .................................. 0 mg

Sodium .........................................0 mg

Potassium ....................................237 mg


Sugars ........................................... 12 g

Protein .......................................... 1 g

OrangesFun FactS

One o the most popular ruits in the world, the

orange is actually a modied berry with a tough,

leathery rind. Rarely ound in cooler climates, it was

long considered a rare and expensive delicacy. Like

all citrus ruits, the orange is acidic, with a pH

level o around 2.5 to 3—as strong as vinegar,

though not as strong as the lemon.

Americans consume most o their

oranges in the orm o juice. This

processing removes most, or

all, o the ber.

Health Benets

rich in avonoids that inhibit blood

clotting and guard against stroke

ull o limonoids, compounds

that ght cancers o the entire

digestive tract

with over phytonutrients, a

rich source o daily nutritional

requirements

high in herperidin, a avonone

thought to lower high blood pressureand cholesterol

I junk ood is the devil,then a sweet orange is as

scripture.

—Audrey Foris

48



49

BananasFun FactS

Americans eat more bananas than any other ruit—

about 33 pounds per person annually. Although

there are more than 500 varieties o bananas, most

bananas sold in the U.S. are o the Cavendish variety.

Banana trees aren’t really trees, botanically speaking,

but are classied as the world’s largest herb,

Musa sapientium. Bananas were introduced

to the United States in 1876 at its rst

centennial celebration.

Health Benets

helps stimulate production o

serotonin, elevating mood and

alleviating depression

a well-known source o potassium,

excellent or lowering blood pressure

and plaque in blood vessels

concentrated source o carbohydrates

or quick energy and endurance

rich in vitamin B, which improves

mental unction and perormance

Nutrition FactsBs, w


Diey Fibe ............. 3 g

Calories ......................................... 105

Total at ........................................ 0 g

Saturated at ............................... 0 g

Trans at ....................................... 0 g

Cholesterol .................................. 0 mg

Sodium .........................................1 mg

Potassium ..................................... 422 mg

Total carbohydrate .....................27 g

Sugars ............................................ 14 g

Protein ........................................... 1 g

Yeah, I like cars andbasketball. But you

know what I like more?Bananas.

—Frankie Muniz



Top 5 Vegetables or Your Diet

3

45

Spih

SweePooes

cos

4 g fber 1 cup

4 g fber

1 medium

5 g fber 1 cup

Vegetables are any owers, seeds, leaves, buds,

stems, tubers, or roots that can be eaten. A diet

high in vegetables reduces the risk o chronic

diseases including cardiovascular diseases, diabetes,hypertension, stroke, Alzheimer’s, digestive

disorders, cataracts, and cancer. Vegetables are rich

sources o vitamins, minerals, protein, carbohydrates,

and ber and contain a relatively new category o

nutrients called phytonutrients or phytochemicals.

These are ound in all vegetables and have

antioxidant, antibacterial, antiungal, antiviral, and

anticarcinogenic properties, depending on the plant.

The highest concentrations o phytochemicals are

ound in vegetables with rich colors, intense avors,

and enticing aromas. Brie steaming or rapid boiling

in the least possible amount o water results in the

smallest loss o nutrients. Notable exceptions are

tomatoes and carrots—their nutrient levels are

increased with cooking.

1avodo

14 g fber

1 medium

50

Honorable MentionsCorn 5 g ber per 1 cup, cooked

Green cabbage 3 g ber per 1 cup, cooked

Beets, resh 3 g ber per 1 cup, cooked

Kale, resh, chopped 3 g ber per 1 cup, cooked

Zucchini, sliced 3 g ber per 1 cup, cooked

Tomatoes, resh, chopped 2 g ber per 1 cup

Romaine lettuce, chopped 1 g ber per 1 cup5050

2 Booli 5 g fber

1 cup



51

AvocadoFun FactS

A avorite o the Aztecs, the avocado is native

to Central America, with evidence o avocado

cultivation in Mexico or thousands o years.

Avocados were rst cultivated in the United States

in the mid-1800s. Caliornia produces nearly 90% o

the domestic crop.

Avocados will not ripen on the

tree. This delay in ripening is a

boon to growers, who can

leave avocados on the

tree or up to 7 monthsi market conditions

aren’t avorable when

the ruit is rst ready

to harvest.

contains lots o heart-healthy

olate and oleic acid

rich in E, K, and B vitamins, with more

potassium than bananas

helps guard against high blood

pressure, heart disease, and stroke

cholesterol-lowering ood, second

only to olives in monounsaturated(good) at

Nutrition Factsavodo

Serving size: ½ medium

Diey Fibe ............. 7 g

Calories ......................................... 161

Total at ........................................ 15 g

Saturated at ............................... 2 g

Trans at ....................................... 0 g

Cholesterol .................................. 0 mg

Sodium .........................................7 mg

Potassium ..................................... 487 mg


Sugars ............................................ 1 g

Protein ........................................... 2 g

Health BenetsAvocado is the

veritable ruit o paradise.

—David Fairchild



BroccoliFun FactS

Broccoli is native to the shores o the Mediterranean.

The Italians were the rst to cultivate broccoli, and it

quickly became a avorite ood in ancient Rome.

It was introduced to France in the 1500s, and

then to England in the mid-18th century.

Broccoli arrived in America during

colonial times. George Washington

and Thomas Jeerson both grew

it in their kitchen gardens.

Caliornia and Arizona

produce 99% o the U.S.broccoli crop.

Health Benets

prevents anemia by enhancing the

absorption o iron rom other oods

assists in making thyroxin, which

regulates the metabolic rate

a gold mine o potent cancer-ghting

chemicals such as beta carotene

supplies vitamin C, necessary or

building healthy blood vessels andcartilage

Nutrition FactsBooli

Serving size: 1 cup, cooked, without salt

Diey Fibe ............ 5 g

Calories ......................................... 55

Total at ........................................ 1 g

Saturated at ............................... 0 g

Trans at ....................................... 0 g

Cholesterol .................................. 0 mg

Sodium .........................................64 mg

Potassium ..................................... 457 mg

Total carbohydrate ..................... 11 g

Sugars ............................................ 2 g

Protein ........................................... 4 g52



53

SpinachFun FactS

Spinach was the avorite vegetable o Catherine

de Medici during the Renaissance. When she let

Florence, Italy, to marry the king o France,

she brought along her own cooks so they

could prepare spinach in the ways she

preerred. Since that time, dishes

prepared on a bed o spinach are

reerred to as “à la Florentine.”

The United States and the

Netherlands are the largest

producers o spinach.Varieties include baby

spoon, at or smooth lea,

red, savoy, and semi savoy.

high in lutein, a carotenoid that

protects against macular degeneration

and cataracts

an excellent source o iron, especially

important or women

reduces symptoms o asthma,

osteoarthritis, osteoporosis, and

rheumatoid arthritis

calorie or calorie, provides morenutrients than any other ood

Nutrition FactsSpih

Serving size: 1 cup resh, cooked

Diey Fibe ............ 4 g

Calories ......................................... 41

Total at ........................................ 0 g

Saturated at ............................... 0 g

Trans at ....................................... 0 g

Cholesterol .................................. 0 mg

Sodium .........................................126 mg

Potassium ..................................... 839 mg


Sugars ............................................ 1 g

Protein ........................................... 5 g

I’m strong to the nish’cause I eats me spinach.

—Popeye

Health Benets



Nutrition FactsSwee Pooes

Serving size: 1 medium, baked in skin,

without salt

Diey Fibe ............. 4 g

Calories ........................................ 103

Total at ........................................ 0 g

Saturated at ................................0 g

Trans at ....................................... 0 g

Cholesterol .................................. 0 mg

Sodium .........................................41 mg

Potassium .................................... 542 mg


Sugars ........................................... 7 g

Protein .......................................... 2 g

Sweet PotatoesFun FactS

Sweet potatoes aren’t related to white potatoes at

all, but are in the morning glory amily. One o the

oldest known vegetables, the sweet potato is native

to the New World and has been ound in pre-Incan

ruins in Peru. Columbus brought sweet potatoes

to Europe ater his rst voyage in 1492. They

were a popular aphrodisiac

in Shakespeare’s day.

North Carolina is

the leading sweet

potato producer inthe U.S., ollowed

by Caliornia,

Louisiana, and

Mississippi.

excellent source o minerals such

as potassium, iron, manganese, and

copper

a perect blend o everything needed

or long-lasting energy

abundant in the “cancer-ghting

ninjas”—quercetin and chlorogenic acid

ranked by ood scientists as the most

nutritious o all vegetables

Health Benets

54



55

CarrotsFun FactS

Carrots were esteemed or their medicinal value

prior to the time o Christ. Settlers arriving in

Virginia were the rst to bring carrot seeds to

America. Originally, purple carrots came rom the

region now known as Aghanistan 5000 years ago.

Beta III carrots have 5 times the beta carotene o

regular carrots. Maroon carrots are sweeter than

regular carrots and have a porous texture like

celery or apples. Look or leay tops that

are crisp and green, an indication o

reshness.

high in beta carotene, rom which the

body makes vitamin A

very low in calories, with virtually no

at—a superlative diet ood

antioxidant and anti-cancer

properties in beta carotene

supplies calcium pectate, a soluble

ber that helps remove LDL (bad)cholesterol rom the body

Nutrition Factscos

Serving size: ½ cup sliced, cooked,

without salt

Diey Fibe ............. 2 g

Calories ........................................ 27

Total at ........................................ 0 g

Saturated at ................................0 g

Trans at ....................................... 0 g

Cholesterol .................................. 0 mg

Sodium .........................................45 mg

Potassium .................................... 183 mg


Sugars ........................................... 3 g

Protein .......................................... 1 g

Did you ever stop to taste acarrot? Not just eat it, but

taste it? You can’t taste thebeauty and energy o the

earth in a Twinkie.

—Astrid Alauda

Health Benets



56

Top 5 Beans or Your Diet

12

3

45

nvy Bes

Leils

Pio Bes

Blk Bes

Kidey Bes

10 g fber 1

/ 2 cup

8 g fber 1 / 2 cup

8 g fber 1 / 2 cup

8 g fber 1

/ 2 cup

6 g fber 1 / 2 cup

Beans are super-oods because o their nutritional

content, which includes protein, ber, iron,

manganese, magnesium, olate, antioxidants, and

phytochemicals. In the 1600s, Native Americanstaught European settlers how to plant beans and

corn together so that the bean vines would climb

the cornstalks or support. Some people avoid beans

because they’re concerned about intestinal gas

side eects. The gas is caused by intestinal bacteria

breaking down the natural sugars ound in beans.

This sugar is water soluble and is on the surace o

the bean, so i you soak dry beans overnight and

then drain o the water beore cooking them in

resh water, the gas problems will go away. Beans are

an excellent source o protein. One cup has twice

as much protein as a cup o milk, equal to a 2-ounce

serving o bee or sh. Beans are unsurpassed in

ber content.

Honorable MentionsLima beans, large 7 g ber per 1/2 cup, cooked

Garbanzo beans 6 g ber per 1/2 cup, cooked

Black-eyed peas 6 g ber per 1/2 cup, cooked

Green peas 4 g ber per 1/2 cup, cooked

Green beans 2 g ber per 1/2 cup, cooked



57

insoluble ber aids in preventing

constipation by stimulating the

digestive tract

bean protein is kinder to the

body, especially the kidneys, than

meat protein

good source o complex

carbohydrates, sustaining energy

and satiety or hours

soluble ber helps control cholesterol

and blood sugar and prevents diabetes

Nutrition Factsnvy Bes

Serving size: ½ cup, cooked, without salt

Diey Fibe ............. 10 g

Calories ........................................ 127

Total at ........................................ 1 g

Saturated at ................................0 g

Trans at ....................................... 0 g

Cholesterol ................................... 0 mg

Sodium .........................................0 mg

Potassium .................................... 354 mg


Sugars ........................................... 0 g

Protein .......................................... 7 g

Navy BeansFun FactS

Navy beans got their name during the years when

Theodore Roosevelt was Assistant Secretary o

the Navy. They were a staple ood o the U.S. Navy

during most o the 20th century. Small,

dense and smooth, creamy white

and mild in avor, these are

the beans used or the

amous Boston and

English baked beans.

With nearly 150,000

acres committed tothe eort, Michigan

leads the nation in

the production o

navy beans.

Health Benets



LentilsFun FactS

Named or their distinctive lens shape, lentils are

mentioned our times in the Bible, most amously

as the ingredient in the soup or which Esau sold his

inheritance to his younger brother, Jacob. In colors

ranging rom yellow to orange to red, green, brown,

and black, lentils are sold whole or split, with or

without the skins. Lentils have a high

drought tolerance, so they can

be grown in semi-arid

regions—in the U.S.,

the Palouse Region o eastern Washington

and the Idaho

Panhandle.

Health Benets

saponins and inositol hexaphosphate

reduce risk o cancer

as seeds, chock-ull o the energy

needed or the early growth o the

new plant

rich in olate and copper, both o which

contribute to red blood cell production

Current thinking is that thelentil is one o nature’s most

perect oods.

—Jon Carroll

Nutrition FactsLeils


Diey Fibe ............. 8 g

Calories ........................................ 115

Total at ........................................ 0 g

Saturated at ................................0 g

Trans at ....................................... 0 g

Cholesterol .................................. 0 mg

Sodium .........................................2 mg

Potassium ....................................365 mg

Total Carbohydrate .................... 20 g

Sugars ........................................... 2 g

Protein .......................................... 9 g58

protein and ber content satisy or

hours ater eating, helping control

appetite



59

Nutrition FactsPio Bes


Diey Fibe ............. 8 g

Calories ........................................ 122

Total at ........................................ 1 g

Saturated at ................................0 g

Trans at ....................................... 0 g

Cholesterol .................................. 0 mg

Sodium ......................................... 1 mg

Potassium .................................... 373 mg

Total Carbohydrate .................... 22g

Sugars ........................................... 0 g

Protein .......................................... 8 g

Pinto BeansFun FactS

Pinto means “painted,” and dry pinto beans have

a mottled surace that appears painted. When

cooked, this mottling disappears and the beans

adopt a uniorm color. They are the most commonly

consumed bean in America, with the average

American consuming 4 pounds

(dry weight) per year. Dove

Creek, Colorado, is the

“pinto bean capital o

the world.”

contains molybdenum, which helps

detoxiy sulte preservatives used in

packaged oods

rich in thiamine (vitamin B), essential

or good memory unction

high in iron, essential or production o

oxygen-transporting hemoglobin

high in olic acid, which helps reduce

inammation in artery walls

Health Benets



high in saponins that lower cholesterol

levels by preventing reabsorption into

the bloodstream

as seeds, beans are nutrient

reservoirs—energy, protein, vitamin,

and mineral accumulators

studies o adults over indicate that

bean consumption increases longevity

unlike canned vegetables, canned

beans retain all nutritional value

Nutrition FactsBlk Bes


Diey Fibe ............. 8 g

Calories ........................................ 114

Total at ........................................ 0 g

Saturated at ................................0 g

Trans at ....................................... 0 g

Sodium .........................................1 mg

Potassium ....................................305 mg


Protein .......................................... 8 g

Black BeansFun FactS

Black beans came to Europe when Spanish

conquistadors returned rom their voyages to the

New World. Spanish and Portuguese traders carriedthem into Arica and Asia. Black beans have a rich,

smoky avor that has been compared to mushrooms;

they have a velvety texture, yet hold

their shape well during cooking.

They are an important source

o protein in the cuisines

o Mexico, Brazil, Cuba,

Guatemala, and theDominican Republic.

60

Health Benets



61

magnesium and potassium content

good or lowering blood pressure

rich in manganese and copper,

helping protect against cancer and

vascular disease

with little at and no cholesterol, an

excellent substitute or meat protein

high soluble ber content helps reduce

cholesterol and stabilize blood sugar

Nutrition FactsKidey Bes


Diey Fibe ............. 6 g

Calories ........................................ 112

Total at ........................................ 0 g

Saturated at ................................0 g

Trans at ....................................... 0 g

Cholesterol ................................... 0 mg

Sodium .........................................1 mg

Potassium .................................... 358 mg


Sugars ........................................... 0 g

Protein .......................................... 8 g

Kidney BeansFun FactS

Originating in Peru, kidney beans were carried by

native traders into Central America where they were

discovered by the Spanish monks who accompaniedthe European explorers. Kidney beans

are part o Louisiana’s amous red

beans and rice. These regal

red, kidney-shaped beans

must be boiled or at

least 10 minutes to

destroy their natural

phytohemagglutinin,and then cooked

until tender. Failure

to boil these beans

could lead to unpleasant

gastric symptoms. (Canned

beans have been ully boiled.)

Health BenetsRed beans and ricely yours.

—Louis Armstrong



62

Top 5 Nuts & Seeds or Your Diet

12

3

45

Flxseeds

almods

Sfowe Seeds

Pes

Wls

8 g fber

1 oz

4 g fber 1 oz

2 g fber 1 oz

2 g fber

1 oz

2 g fber 1 oz

Americans tend to think o nuts as snack oods,

but they’re much more nourishing than that. Seeds

and nuts deserve a place in our daily meals. Seeds

and nuts grow all over the world and are veryversatile in cooking. Their reputation has been

transormed in recent years rom high-at villains

to nutritional heroes. These at-rich delights, once

considered a no-no when trying to lose weight,

have now been recognized as weight loss aids

when eaten in moderation and in place o other

atty oods. The majority o their at is the healthy

unsaturated kind, with well-known cholesterol-

lowering, heart-healthy benets. Seeds and nuts

oer vitamin E, B1, B2, B6, panothenic acid, and

olate. They also provide calcium, iron, magnesium,

and phosphorus. They’re rich in the trace minerals

zinc, manganese, copper, and selenium, all o

which help deend our bodies against oxidative

damage.

Honorable Mentions

Chia seeds 11 g ber in 1 oz

Pecans 3 g ber in 1 oz

Hazelnuts (lberts) 3 g ber in 1 oz

Brazil nuts 2 g ber in 1 oz

Pumpkin seeds 1 g ber in 1 oz



63

Nutrition FactsFlxseeds

Serving size: 2 Tbsp

Diey Fibe ............. 6 g

Calories ........................................ 110

Total at ........................................ 9 g

Saturated at ................................1 g

Trans at ....................................... 0 g

Cholesterol .................................. 0 mg

Sodium ......................................... 6 mg

Potassium .................................... 167 mg


Sugars ........................................... 0 g

Protein .......................................... 4 g

FlaxseedsFun FactS

Flax ber is the source o linen, and other parts

o the plant are used to make abric, dye, paper,

medicines, shing nets, and soap. Charlemagnemade ax popular in European culture. Impressed

with its versatility, he passed laws requiring its

cultivation and consumption. Canada is currently the

leading producer o axseeds in the world,

ollowed by China, India,

and the United States.

Nearly 100% o

the U.S. crop israised in North

Dakota, South

Dakota, and

Minnesota.

rich source o omega- at, which

provides protection rom cognitive

decline and depression

decreases severity o autoimmune

diseases and promotes bone health

omega- at reduces the risk o

dry eye syndrome

reduces attention decit hyperactivity

disorder (ADHD) by protecting neurons

Health Benets

l d



AlmondsFun FactS

The almond is actually the seed o the ruit o the

almond tree and is related to the other stone ruits

like peaches, apricots, and plums. Almonds arementioned 10 times in the Bible, beginning in the

book o Genesis. Caliornia is the only state that

produces almonds. With its sot texture, mild

avor, and light color, the almond can be

eaten raw or toasted. When pressed,

it yields a nutritious, delicately

avored almond milk, a

delightul alternativeto cow’s milk.

calcium content good or bones,

muscles, nerve unction, blood

pressure, immune deenses

highest o all nuts in ber content—

grams per ounce

lowers risk o diabetes and heart

disease by moderating insulin spikes

good source o vitamin B (riboavin),

niacin, olate, potassium, otherminerals

Nutrition Factsalmods

Serving size: 1 oz (23)

Diey Fibe ............. 4 g

Calories ........................................ 163

Total at ........................................ 14 g

Saturated at ................................1 g

Trans at ........................................0 g

Cholesterol ................................... 0 mg

Sodium .........................................0 mg

Potassium ....................................200 mg


Sugars ........................................... 1 g

Protein .......................................... 6 g64

Health Benets

d



65

Nutrition FactsSfowe seeds, hlled

Serving size: ¼ cup

Diey Fibe ............. 3 g

Calories ........................................ 204

Total at ........................................ 18 g

Saturated at ................................2 g

Trans at ....................................... 0 g

Cholesterol .................................. 0 mg

Sodium ......................................... 3 mg

Potassium ....................................226 mg


Sugars ........................................... 1 g

Protein .......................................... 7 g

Sunower SeedsFun FactS

Sunower seeds come rom the amiliar, large, daisy-

like ower o the sunower plant, which can grow as

tall as 10 eet. Native Americans used the seeds asa snack, pounded them into meal, cooked them as a

mash, and used them to make bread. Around 1500,

Spanish explorers took the plants to Europe. By the

18th century, it was discovered that the

seeds were valuable or their

oil. The Russians remain

the world’s top

producer o theseeds to this day.

alleviate severity and requency o hot

ashes in menopausal women

phytosterol content helps lower blood

cholesterol levels

reduce risk o colon cancer

outstanding source o E, the

antioxidant vitamin

Health Benets



PeanutsFun FactS

One o the most popular nuts in the United States,

peanuts are not true nuts but legumes, like peas and

beans. In 1870, P.T. Barnum began oering roastedpeanuts in his circus as a snack ood. Soon they

began showing up in ballparks and movie theaters.

Botanist George Washington Carver researched

peanuts at Tuskegee Institute in Alabama, where

he developed hundreds o uses

or the peanut, including

cosmetics, dyes,

paints, plastics,gasoline, and

nitroglycerin.

good source o niacin, which lowers

risk o Alzheimer’s disease

high monounsaturated at—good

or reducing body at

signicant resveratrol content cuts risk

o cardiovascular disease

rich source o cholesterol-lowering

plant sterols

Nutrition FactsPes, ll ypes, dy-osed

Serving size: 1 oz (28)

Diey Fibe ............. 2 g

Calories ........................................ 166

Total at ........................................ 14 g

Saturated at ................................2 g

Trans at ....................................... 0 g

Cholesterol ................................... 0 mg

Sodium .........................................2 mg

Potassium .................................... 187 mg


Sugars ........................................... 1 g

Protein .......................................... 7 g66

Health Benets

W l



67

WalnutsFun FactS

In the 18th century, Franciscan monks planted

walnuts in Caliornia, where the mild climate and

ertile soil provided ideal growing conditions.Caliornia now provides 99% o the United States’

and 67% o the world’s supply o walnuts. The

walnut’s botanical name, Juglans regia, comes rom

the Romans and means “the royal acorn o

Jupiter.” The Aghani word or walnut

is charmarghz or “our brains”

because o the unique shape

o the walnut kernel.Walnut trees can live

or 250 years.

ellagic acid strengthens the immune

system and helps prevent breast and

prostate cancer

omega- atty acids protect against

rheumatoid arthritis, lupus, eczema,

and psoriasis

with polyphenols, walnuts have

the highest antioxidant content o

the tree nuts

high levels o amino acid L-arginine

help control hypertension

Nutrition FactsWls, Eglish

Serving size: 1 oz (14 halves)

Diey Fibe ............. 2 g

Calories ........................................ 185

Total at ........................................ 18 g

Saturated at ................................2 g

Trans at ....................................... 0 g

Cholesterol ................................... 0 mg

Sodium .........................................1 mg

Potassium .................................... 125 mg


Sugars ........................................... 1 g

Protein .......................................... 4 g

Health Benets

T 5 G i Y Di



68

Top 5 Grains or Your Diet

12

3

45

Whe

Pel Bley

Qio

Os

Bow rie

8 g fber

1 cup

6 g fber 1 cup

5 g fber 1 cup

4 g fber

1 cup

4 g fber 1 cup

Grains are the seed-like ruit produced by

grasses such as wheat, oats, barley, corn, rice,

rye, amaranth, triticale, quinoa, millet, and

sorghum. Whole grains include all parts o thegrain: the bran (containing most o the grain’s

ber), endosperm (kernel containing the grain’s

starch and protein), and the germ (which orms

new plants and contains antioxidants, vitamins

B and E, and trace minerals). “Enriched” means a

grain has been processed to remove the nutritious

bran and germ, leaving behind only the starchy

endosperm, which is made into white our. Small

amounts o vitamins and minerals are then added

back into the our, thus “enriching” it. Look at the

ingredient list. Make sure it says “whole” beore

the name o the grain. Terms such as enriched,

bleached, unbleached, stone ground, hearty grain,

multi-grain, cracked, milled, or “100%” beore the

name o the grain are oten marketing ploys. These

products are not necessarily whole grain and will

be decient in nutrition and ber.

Honorable Mentions

Rye akes 5 g ber per 1 cup, cooked

Buckwheat groats 5 g ber per 1 cup, cooked

Whole-grain cornmeal 3 g ber per 1 cup, cooked

Wild rice 3 g ber per 1 cup, cooked

Millet 2 g ber per 1 cup, cooked

Wh t



69

Nutrition FactsWhe Blg


Diey Fibe ............. 8 g

Calories ........................................ 151

Total at ........................................ 0 g

Saturated at ................................0 g

Trans at ....................................... 0 g

Cholesterol .................................. 0 mg

Sodium ......................................... 9 mg

Potassium .................................... 124 mg


Sugars ........................................... 0 g

Protein .......................................... 6 g

WheatFun FactS

Wheat nourishes more o the world’s people than

any other grain. Columbus brought it to the West in

the late 15th century. Today the U.S. is among the topwheat-growing nations o the world. Winter wheat

is planted in autumn and harvested in the spring.

Spring wheat is planted in the spring, harvested in

late summer. Wheat grains have three layers:

bran, endosperm, and germ.

Vitamins, minerals, and

phytochemicals

reside mainlyin the bran and

germ. Kamut

and spelt, also

called arro, are two

ancient strains o

wheat sold mostly in in

health ood stores.

whole-grain wheat provides

health benets absent rom

rened, white our

bran and germ are rich in disease-

ghting avonoids, lignans, saponins,

and phytosterols

whole-grain wheat protects against

weight gain and aids in weight loss

bran and germ layers rich in vitamins,

minerals, and phytochemicals

Health Benets

P l B l



Pearl BarleyFun FactS

Reerences to barley are ound in Egyptian writings

more than 5000 years old. Barley has a chewy, pasta-

like consistency and is covered with a tough, inediblehull that must be removed by a mechanical sanding

process called “pearling.” The more the barley is

pearled, the lighter it will be in color.

Much o the barley grown in the

U.S. is soaked until it sprouts

and then used to make beer,

but barley is much more

nutritious as a cerealadded to other oods.

rich in selenium, an essential

component o thyroid hormone

metabolism

high in phosphorus, required or bone

and tooth ormation

good source o copper, required or

critical enzymes to unction properly

high in manganese, a co-actor or more

than important enzymes

Nutrition FactsBley, pel


Diey Fibe ............. 6 g

Calories ........................................ 193

Total at ........................................ 1 g

Saturated at ................................0 g

Trans at ....................................... 0 g

Cholesterol ................................... 0 mg

Sodium .........................................5 mg

Potassium .................................... 146 mg


Sugars ........................................... 0 g

Protein .......................................... 4 g

Health Benets

70

Q i



71

QuinoaFun FactS

Quinoa (KEEN-wah) is not a true grain, but the seed

o a leay vegetable. The Incas considered it sacred,

calling it the chisaya mama or “mother o all grains,”and the emperor sowed the rst seeds o each

season using golden implements. In the 1980s, two

Americans, learning o its nutritional benets, began

cultivating it in Colorado. Quinoa

has a low gluten content,

making it an ideal

grain or those

who are glutenintolerant.

contains high levels o all essential

amino acids, especially lysine

good source o iron to protect

against anemia, especially important

or women

high riboavin content cuts requency

o migraine occurrence

rich in high-quality protein, even more

than oats

Nutrition FactsQio


Diey Fibe ............. 5 g

Calories ........................................ 222

Total at ........................................4 g

Saturated at ................................0 g

Trans at ....................................... 0 g

Cholesterol ................................... 0 mg

Sodium .........................................13 mg

Potassium .................................... 318 mg


Sugars ........................................... 2 g

Protein .......................................... 8 g

Health Benets

O t



OatsFun FactS

“Oats are only t to be ed to horses and Scotsmen”

is a traditional saying in England. To which the

Scottish reply is, “and England hasthe nest horses, and Scotland

the nest men.” Oats oer

powerul nutrition. Oat

extract soothes the

skin, which is why

it’s the basis o the

Aveeno products.

( Avena is thegenus to which

oats belong.) Oats

preer the cool,

wet summers o

Northwest Europe.

They can even be grown

in Iceland.

slow-digesting starches stabilize blood

sugar levels

well-known ability to lower

cholesterol and maintain healthy

blood ow

oats supply % more protein than

wheat, % more than rice

best source o cholesterol-lowering

beta-glucan, which also regulates

blood sugar

Nutrition FactsOmel


Diey Fibe ............. 4 g

Calories ........................................ 166

Total at ........................................ 4 g

Saturated at ................................1 g

Trans at ....................................... 0 g

Cholesterol ................................... 0 mg

Sodium .........................................9 mg

Potassium .................................... 164 mg


Sugars ........................................... 1 g

Protein .......................................... 6 g72

Health Benets We load up on oat bran in themorning so we’ll live orever.

Then we spend the rest o the day living like there’s no

tomorrow.

—Lee Iacocca

B Ri l h



73

Nutrition Factsrie, bow, log-gi


Diey Fibe ............. 4 g

Calories ........................................ 216

Total at ........................................ 2 g

Saturated at ................................0 g

Trans at ....................................... 0 g

Cholesterol .................................. 0 mg

Sodium ......................................... 10 mg

Potassium .................................... 84 mg

Carbohydrate .............................. 45 g

Sugars ........................................... 1 g

Protein .......................................... 5 g

Brown RiceFun FactS

Rice is grown on every continent except Antarctica

and is the staple ood or hal the world’s population.

The milling and polishing that converts brown riceinto white rice destroys 67% o the vitamin B3, 80%

o the vitamin B1, 90% o the vitamin B6, 50% o

the manganese, 50% o the phosphorus,

60% o the iron, and 100%

o the dietary ber and

essential atty acids.

Brown rice is much

healthier than whiterice. It has a mild

nutty avor.

contains oryzanol, a powerul

antioxidant, in its outer layers

one cup o brown rice provides

% o daily manganese or a healthy

nervous system

guards against cancer, heart disease,

dementia, and aging

low in calories and at, brown rice is

virtually sodium-ree

Health Benets



74

Chapter SIX



75

Adding Fiber to Foods You Already Eat

They lwys sy time hnges things, ut you tully hve to hnge

them yoursel.

—Any Wrhol

The Philosophy of Andy Warhol

Chapter SIX

The Fier Power Up



76

The Fier Power UpMost Amerins et less thn 10 grms o

er per y. Not knowing ny etter, they

hoose high-lorie, proesse oos with

most o the er remove. Consequently,

it tkes lot more o these oos to stisy

the hunger.

Bottom line: proesse oos re

mking us t.

These next ew pges will open your

eyes to the gret-tsting er oos reily

ville n show you how to “power-up”your preerre oo hoies.

On the let re pitures o ommonly

eten oos. The pitures on the right re

power-up versions o the sme oo. We’re

etting when you see the Power Ups you

will sy “Wow!, it relly is esy to et more

er”—n, “I n o tht!”

Fier Power Ups re simple. Strt using

this ig ie n you will see results. You’ll

et ull plte o gret-tsting oo, keep

tht “ull” eeling longer, n onsequently

onsume ewer lories without ever

knowing it.

A ew weeks rom now you’ll step onto

the sles, look own t the numer, n

lugh.

A ew short weeks lter, people will strt

looking t you ierently.

In goo wy.

A very goo wy.

Fier Fe O He to He



77

THE REGULAR

Fier Fe-O—He to He

exmls Svig amou Fib Gms

FibER PowER UP

Kshi GoLen 1 up 10

Blkerries 1 up 8

Milk 1 up 0

tOtaL 18


THE REGULAR

Cheerios MultiGrin 1 up 3

Milk 1 up 0

tOtaL 3

VSTHE PowER UPS

Fier Fe O He to He



78

FAST FooD


FibER PowER UP

L Tortill Ftory Tortill Sot Wrp 1 12

Blk ens, ooke 1 ⁄ 2 up 8

Lettue, hoppe 1 up 1

Tomto, hoppe 1 ⁄ 2 up 1

Onion, hoppe 2 Tsp 0

Sls 1 ⁄ 4 up 1

Avoo 1 ⁄ 4 up 4

tOtaL 27


THE REGULAR

To Bell Freso Ben Burrito 1 9

tOtaL 9

VSTHE PowER UPS


Fier Fe O He to He



79

THE REGULAR


FibER PowER UP

Crem o tomto soup 1 up 2

Brley, ooke 1 ⁄ 2 up 3

Frozen or resh vegetles, ooke 1 ⁄ 2 up 4

tOtaL 9


THE REGULAR

Crem o tomto soup 1 up 2

tOtaL 2

VSTHE PowER UPS


Fier Fe O He to He



80

THE REGULAR



FibER PowER UP

Otmel, ooke 1 up 4

Milk 1/2 up 0

Apple, hoppe 1 meium 4

Slivere lmons 1 oz. 4

tOtaL 12


THE REGULAR

Otmel, ooke 1 up 4

Milk 1/2 up 0

Sugr 1 tsp 0

tOtaL 4

VSTHE PowER UPS




81

THE REGULAR



FibER PowER UP

Orowhet Doule Fierwhole grin re

2 slies 12

Crunhy penut utter 2 tlespoons 3

Bnn, slie 1 meium 3

tOtaL 18


THE REGULAR

Whet re(not whole whet)

2 slies 0

Smooth penut utter 2 Tsp 2

Jelly 1 tsp 0

tOtaL 2

VSTHE PowER UPS




82

THE REGULAR



FibER PowER UP

Bke potto, with skin 1 meium 4

Chili ens 1 up 12

Sls 1 ⁄ 4 up 1

tOtaL 17


THE REGULAR

Bke potto, with skin 1 meium 4

Sour rem 1 Tsp 0

Butter 1 Tsp 0

tOtaL 4

VSTHE PowER UPS

The Fier Wheel—Quik & Esy Reipes



83

The Fier Wheel—Quik & Esy ReipesEh Fier Wheel is ommonly eten ish

surroune y mny ingreients you might

onsier ing to it. Hopeully, you’ll

notie some high-er itions to melsyou lrey enjoy n sy, “Hey! Tht woul

tste goo!”—n, “Tht looks esy, I n

o tht!”

Rememer:

1. Weight loss is ll out lorie

reution. For ster weight loss,

stik to our reommene servingsizes or nuts, voos, olives,

n oils.

2. Fier oos ll you up n ontin

ewer lories.

3. Et more er n you’ll hve less

room or lorie-onentrte oos.

4. We’re solutely NOT sying, “Don’tet this. Don’t et tht.” Those

iets il. We wnt you to hve

sustinle wy o reue-lorie

ining tht oesn’t eel restritive

to you. Just use the Fier Wheel nthe inormtion on the opposing let-

hn pge to rete your own mel

tht suits your tste n time.

5. Et s mny vegetles, ens,

whole grins, n ruits s you wnt.

Everything else will tke re o itsel.

6. Yes, it relly is tht simple.7. Met n iry? No prolem.

Just et your er rst, then rink

some wter. (An leving oo on

your plte is good thing. Met n

iry hve lots o lories.)

For more reipes, go towww.fullldi.og/cis

I n reipe

is only theme,whih nintelligent

ookn plyeh timewith vrition.—Mme Jehne

Benoit

Create Your Own!



84

Getting StartedHere re 6 ierent sls tht n e me using the ingreients liste on the

opposite pge:

QGreen Sl—resh spinh, slie strwerries, n lmons

Q Multi-Ben Sl—grnzos, kiney ens, green ens, hoppe re pepper,

mrinte in Itlin ressing

Q Tropil Coleslw—shree ge n rrots, mnrin ornges, lemon

yogurt, hoppe wlnuts

Q To Sl—romine, ell peppers, lk ens, tortill hips, toppe

with sls

Q Pst Sl—whole-whet pst shells, tomtoes, onions, with Itlin ressing

Q Touli—ulgur whet (soke in oule mount o oiling wter), hoppe

uumer, tomtoes, n onions; seson to tste with lemon juie, it o olive oil, n i you re luky enough to hve them, grnish with resh mint n

prsley. These resh hers grow esily in pots on sunny winowsill or ptio.

Good Foods rom Your StoreEen Orgni Gret Northern Bens 1 ⁄ 2 up, ooke 8 g

Guiltless Gourmet Nturl Tortill Chips 1 oz (18 hips) 2 g

DressingsNewmn’s Own Lighten Up Itlin Dressing 2 Tsp 0 g

Orteg Sls Vere1

⁄ 4 up 0 g

Just a Little Caution

Dressings, unless they re t-ree, n lots o lories to

sl, so serve the sl ressing on the sie. Be espeilly

reul o the remy ones—like Rnh ressing.

STUART’S FAve

When I entertin I like to use ll the spokes o the

Sl Fier Wheel. I isply owls o greens, ens,

nuts, tortill hips, rown

rie, sls, lemon weges,

n ssorte peppers. Myguests pile their pltes

high with whtever suits

their ny to rete

to sl. The est prt

is tht no reipes re

neee.

FUn FAcTS

One-thir o ll reipes or sl in 1930 were or

Jell-O sls. Coleslw got its nme rom the Duth

kool sla—“ge sl.” Osr Tshirky retethe Wlor sl in 1893 or the pre-opening o

the Wlor Astori Hotel in New York. Bo Co

o The Brown Dery resturnt in L.A. rete the

Co sl s wy to use up letovers. Lots o

people lim to hve invente the Cesr sl,

ut the honor elongs to Cesr Crini. When his

resturnt rn low on oo in 1924, he use whole

romine leves to “ll” the plte—n tol ptrons

to et the leves with their ngers so they’ ouson the novelty n not the sl.

Salad Fiber Wheel



85

(Serving size = 2 cups)

Romine Lettue (2 g), Fresh Spinh (2 g),

Cge (shree) (4 g), Spring Mix (2 g)

(Serving size = 3 oz)

Cheese (1 oz) (0 g), Chiken (0 g),

Slmon (0 g), Len Bee (0 g)

(Serving size = 1 cup, cooked)

Spirl Pst (6 g), Tortill Chips (1 oz) (3 g),

Brown Rie (4 g), Bulgur Whet (8 g)

(Serving size = 1 ⁄ 2 cup, chopped)

Mnrin Ornges (nne, rine) (1 g),

Kiwi (3 g), Berries (3 g), Grpes (0 g)

Meats/Dairy

Whole Grains

Fruit

Greens

(Serving size = 2 Tbsp)

Sls (0 g), Itlin (0 g),

Yogurt (0 g), Lemon Juie (0 g)

Dressings


Almons (slie) (1 g), Pens (hlve) (1 g),

Sunower Sees (2 g), Wlnuts (hoppe) (1 g)

(Serving size = 1 ⁄ 2 cup, cooked)

Grnzos (6 g), Kiney Bens (6 g),

Blk Bens (8 g), Green Bens (2 g)

Vegetables

Nuts

Beans/Legumes

(Serving size = 1 ⁄ 2 cup, sliced)

Tomtoes (1 g), Cuumer (0 g),

Onion (1 g), Sweet Green Peppers (1 g)

Create Your Own!



86

Don’t turn your wfe or pnke into essert! Nuts,

nut utters, utter, mrgrine, n whippe rem

re ll high in t. Also, mny o these re or your

rteries n hert. Use them springly, i t ll, or

gretest weight loss. Keep in min tht mny pnke

n wfe prouts

ontin little or no

er. Be sure you

re lels n uy

only those tht re

whole grin.

Getting StartedLet’s e it—most o us on’t hve time in the

morning to mke wfes or pnkes rom srth.

The goo news is tht it oesn’t relly tke thtlong. There re mny quik, esy-to-use prouts

ville—rom rozen whole-grin wfes, whih you

n het in the toster, to esy-to-mke pnke mixes using vriety o grins.

Good Foods rom Your StoreArrowhe Mills Orgni Bukwhet

Pnke & Wfe Mix 1 ⁄ 3 up 7 g

Arrowhe Mills Orgni Ot Brn

Pnke & Wfe Mix 1 ⁄ 4 up 6 g

ToppingsMott’s Unsweetene Applesue 1 ⁄ 2 up 1 g

MrNth Almon Butter 2 Tsp 4g

HomemadeI you eie to use mix, or mke rom srth, pln he n prepre oule

th. Freeze the letovers—they rehet gret. For eliious power up,

hoppe pple or lueerries to the tter eore ooking.

DiAnA’S FAve

This is my vorite pnke/wfe topping euse it’s quik, esy, eliious, n

loe with er. I just sok 6–8 pitte tes in wter until sot n put the tes

n wter in the lener. I some resh or thwe lueerries or lkerries

n len until not quite remy. Then I pour this over smll owl o the whole

erries n mix ll together. Sue thikens within minutes s it sits.

FUn FAcTS


Pnkes—kes ooke in pn—re s ol s the

Bile, n wfes were sol outsie meievl hurhes

uring religious elertions. In 1561, ompetition

etween wfe sellers eme so hete tht King

Chrles IX o Frne me lw requiring them to

mintin istne o t lest deux toises (6 t) rom

one nother. Thoms Jeerson rought wfe iron

home rom Frne in 1789. “We hol these truths to e

sel-evient, tht pnkes n wfes re goo.”

Wale/Pancake Fiber Wheel



87

Nuts

(Serving size = two 6'' wales or pancakes)

Multi-grin (10 g), Bukwhet (10 g),

Whet (6 g), Spelt (8 g)


Almons (slie) (1 g),

Wlnuts (hoppe) (1 g),

Pens (hoppe) (1 g),

Mmis (1 g)


Drie Fruit Puree (1 g),

Nut Butter (1 g),

Applesue (1 up) (4 g)

Toppings

Whole Grains

(Serving size = 1 ⁄ 2 cup)

Yogurt (0 g),

Butter (1 Tsp) (0 g),

Non-hyrogente

mrgrine (1 Tsp) (0 g)

Dairy

Fruit

(Serving size = 1 cup)

Blueerries (4 g),

Apple (hoppe) (4 g),

Bnn (slie) (3 g),Strwerries (slie) (3 g)

Create Your Own!



88

FUn FAcTS

Pst is truly nient.

Arheologists hve

isovere 3000-yer-ol extruers or

mking pst rions,

lter lle “lgn”

y the Romns, rom

whih we tke the

wor “lsgn.” The

Jewish Tlmu tells us

tht ooking nooles

ws ommonpley 400 ad. Cortez,

Blo, Pizrro, n

Pone e León rrie

pst to North n

South Ameri uring

the erly 1500s. But

the rel genius, we

think, is the unnme

hero who inventetomto sue.

Getting Started

You hve mny hoies. Lots o whole grins re use in pst—everything rom

whet, ukwhet, spelt, mrnth, quino, sproute grins, rie—n mny

shpes re ville, like elow mroni, ettuine, spghetti, ngel hir, nshells. Whihever you hoose, look or er-rih prout.

Good Foods rom Your StoreDeBoles Orgni Whole Whet Spghetti Style 2 oz 5 g

Bionture Orgni 100% Whole Whet Elows 2 oz 6 g

Gi Russ 100% Whole Whet Spghetti n Penne 2 oz 5 g

Pasta SauceAmy’s Orgni Fmily Mrinr Pst Sue 1 ⁄ 2 up 3 g

Rgu Rousto Roste Grli Pst Sue 1 ⁄ 2 up 3 gNewmn’s Own Mrinr Sue 1 ⁄ 2 up 3 g

or

Homemade (serving or 2)A resh or nne tomtoes (4 ups), tomto sue (1 ⁄ 2 up), onions, grli

(2 hoppe loves), other hers, n extr-virgin olive oil (2 tespoons). A slt,

lemon juie, resh hers, or Itlin sesoning to tste.


Mny store-ought sues

re high in lories, t, n

soium. Consier mking

th o your own. It will

keep or ew ys in the

rige or you n reeze it.

DiAnA’S FAve

One o my vorite wys to power-up whole-whet rotini

is y ing soke, sun-rie tomtoes tht hve een

sutée in extr-virgin olive oil with grli, onions, n

orsely hoppe kle. I mix the veggies with the ooke

pst, n sil n slt to tste. Sometimes I throw

in some nnellini or nvy ens. Srumptious!

Pasta Fiber Wheel



89


Whole Whet (6 g), Multi-grin (4 g),

Ezekiel 4:9 Sproute Grin (7 g), Bukwhet (3 g)

(Serving size = 1 Tbsp, chopped)

Bsil (0 g), Prsley (0 g), Grli (0 g),

Chives (0 g)


Mrinr (3 g),

Fresh Tomtoes (hoppe) (1 g),

Pesto (2 Tsp) (2 g),Olive Oil (2 Tsp) (0 g)

Fresh Herbs

Sauces

Whole Grains


Cnnellini Bens (5 g),

Kiney Bens (6 g),

Blk Bens (8 g),

Green Pes (5 g)

Beans


Cheese (1 oz) (0 g), Chiken (0 g), Metless

Burger Crumles (4 g), Len Groun Bee (0 g)

Meat & Dairy

Vegetables


Brooli (3 g),

Sweet Green Peppers (1 g),

Blk Olives (2 g),Mushrooms (2 g)

Create Your Own!



90

Getting StartedWe on’t hve room to list ll the possiilities, ut here re ew eliious

high-er omintions to try:

Q Col Gzpho Soup—Vegetle juie, hoppe rw rrots, sweet or spiypeppers, uumer, n resh ilntro

Q Chili—Stewe tomtoes, ens, pst, onion, peppers, n hili power

Q Lentil Stew—Broth, lentils, ulgur whet, ie pottoes n rrots, n

urry power

The min ierene etween these ishes is the mount o roth, with soups

hving the most. Chili usully ontins more ens, n sine ens re the er gints, it is hr to go wrong

with hili. But i you like soups or stews etter, just inlue some ens n plenty o vegetles.

Good Foods rom Your StoreLkewoo Super Veggie Vegetle Juie Blen 1 up 4 g

Hunt’s Stewe Tomtoes No Slt Ae 1 up 3 g

Imgine Orgni No Chiken Broth 1 up 0 g


Cnne soups usully re

low in er n high in t

n slt—so e goo lel

etetive. Or, etter still,

mke your own helthy

soup using the Fier Wheel.

STUART’S FAve

I like hili, so I mke it oten n put it on ke pottoes, pst, or sl. It

just tkes me ew minutes to het up lrge n o stewe tomtoes n

ouple o smll ns o whtever kins o ens I hve in my upor.

Sometimes I smll pkge o metless urger rumles n then spie

it up with hili power n yenne. Tht’s it. I I hve the time n wnt to go

ny, I hoppe onion n hili peppers n top it o with resh ilntro.

FUn FAcTS

Supermn ws

originlly “Soupermn”;

he erive his mzingstrength rom tomto

soup, n minestrone is

wht me him y. Yes,

we’re kiing, ut it is

true tht Frnk Sintr

lwys h hiken n

rie soup in his ressing

room eore he went

on stge, n tht AnyWrhol pinte those

mous soup ns

euse it’s wht he

h or lunh every y

or 20 yers! Eviently,

soup is the seret to

rtisti genius.

Soup/Chili/Stew Fiber Wheel



91

(Serving size = 2 cups)

Vegetle Broth (0 g), Stewe Tomtoes (5 g),

Chiken Stok (0 g), Vegetle Juie (3 g)

(Serving size = 2 Tbsp,

resh, chopped)

Bsil (0 g), Cilntro (0 g),Prsley (0 g), Grli (0 g)

(Serving size = 1 cup, raw)

Onion (hoppe) (2 g),

Pottoes (ue) (4 g),

Sweet Peppers (hoppe) (2 g),

Crrots (resh, slie) (3 g)

Herbs

Vegetables

Soup Stock


Metless Burger Crumles (4 g), Chiken (0 g),

Len Groun Bee (0 g), Bke Tou (2 g)


Chili Bens (7 g), Lentils (8 g), Split Pes (8 g),

Green Bens (2 g)

Meats


Chili Power (0 g),

Curry Power (0 g), Cyenne (1 tsp) (0 g)

Whole Grains

Beans/Legumes

Spices


Brley (6 g),

Bulgur Whet (8 g),

Brown Rie (8 g),

Whole-Whet Pst Shells (5 g)

Create Your Own!



92

FUn FAcTS

Amerins et 350

slies o pizz every

seon; tht’s 100res o pizz y.

Eviently, we relly like

pizz. On Otoer 11,

1987, Lorenzo Amto

n Louis Pinone

me 44,457-poun

pizz tht overe

10,000 squre eet.

They ut it into 94,248slies n serve

it to 30,000 hppy

people in Hvn,

Flori. In Ini,

populr pizz toppings

inlue pikle ginger,

mine mutton, n

tou. The Russins

preer srines, tun,mkerel, slmon, n

onions. No woner we

et more pizz thn

they o.

Getting Started

Nerly ll pizzs t resturnts or in rozen oo setions re

me with proesse grins, ontin no er, n re usully high

in t n soium. Here re some o the etter groery hoies.No mtter whih rust you hoose, e sure it hs er.

Good Foods rom Your StoreWhole Foos 365 Orgni Whole Whet Pizz Crust 1 ⁄ 4 rust 3 g

Booli 100% Whole Whet Pizz Crust 1 ⁄ 5 shell 5 g

Trer Joe’s Tul Rs Whole Grin Crust 1 ⁄ 8 rust 4 g

Pizza SaucesEen Orgni Pizz Pst Sue—Itlin Trition 1 ⁄ 2 up 5 g

Green Mill Clssi Pizz Sue 1 ⁄ 2 up 2 gRgu Pizz Sue—Homeme Style 1 ⁄ 2 up 2 g

HomemadeTo mke n iniviul pizz, use high-er tortill or whole-grin pit poket s

the rust. Tost or ew minutes in the oven, then sue n toppings, n

ke until one.


Cheese n met prouts oost the t

n lories o pizz. Enjoy pizz vor

without sotging your weight-loss gols

y leving o the heese n met, or use

them springly. The rel vor o pizz

omes rom the hers, spies, n veggies.

DiAnA’S FAve

One o my vorite rete-your-own pizz options t

resturnt, or t home, is to sustitute Brushett or pizz

sue. I get more resh tomtoes, sil, n grli with

Brushett, plus the olive oil; then spinh, rooli owers,

n olives. Wonerul! When mking pizz t home, I love to

reple pizz sue with hummus, whih gets it o heesy

onsisteny when ke.

Pizza Fiber Wheel



93

Whole-Grin Pizz Crust ( 1 ⁄ 2 o 12" rust) (6 g),

L Tortill Ftory (1 Sot Wrp) (12 g),

Whole-Whet Pit (6") (5 g)

(Serving size = 2 Tbsp,

resh chopped)

Bsil (0 g), Prsley (0 g),

Grli (0 g), Oregno (0 g)


Mrinr (6 g),

Fresh Tomtoes

(hoppe) (2 g),Pesto (2 Tsp) (2 g),

Olive Oil (2 Tsp) (0 g)

Herbs

Sauces

Whole Grains


Blk Bens (ooke) (8 g),

Cnnellini Bens (ooke) (5 g),

Hummus (8 g), Rerie Bens (6 g)

Beans (Serving size = 3 oz)

Metless Burger Crumles (4 g),

Chiken (0 g), Cheese (1 oz) (0 g),

Soy Cheese (1 oz) (0 g)

Meat & Dairy

Vegetables


Blk Olives (2 g),

Mushrooms (slie) (0 g),

Bell Pepper (slie) (1 g),Onion (slie) (1 g)

Create Your Own!



94

Getting StartedI you re snwih lover n like ensely pke

llers, use met slier or vegetle mnolin to

slie vegetles pper thin. Slie s mny kins

o rw veggies s you wnt n stk etween

your re with ollop o your vorite snwih

spre n sprinkle o oregno. A ew leves o resh sil, n you will hve

snwih with more olor n vor thn you ever imgine.

Good Foods rom Your StoreL Tortill Ftory Sot Wrps 1 wrp 12 g

Orowhet Doule Fier Whole Grin Bre 1 slie 6 g

Rui’s Orgni Bkery Multigrin Wrp 1 wrp 3 g

Touyn 12 oz Whole Whet Pit 1 pit 3 g

SpreadsCer’s Hommus Thini Originl 2 Tsp 1 g

Amy’s Orgni Rerie Blk Bens—Light in Soium 1 ⁄ 2 up 6 g


Some snwih

spres, suh s

myonnise, re high

in t n lories n

hve no er. Better

hoies re voo,

hummus, or nut

utter.

TeReSA’S FAve

I enjoy uiling snwih or wrp y strting with ountion o rk ley

greens, then ing vrious vegetles or ruit. Thin lyers re etter thn thik—

they stk up etter. A lyer o onion, tomto, n shree rrots is e to

hummus, veggie urger, or ke tou. For interest, I my grin suh s

orn or perle rley. A little sweetness n e she in y sprinkling rie

rnerries, risins, or urrnts. Fresh sil leves, ilntro, oregno, or prsley

n it o zing to the lettues or reple them ltogether. I oten ress the

snwih with voo or homeme myonnise.

FUn FAcTS

The rst reore

snwih ws me in

Isrel y Hillel the Elerin 20 bc when he put

lm n itter hers

insie t, unlevene

re uring Pssover.

Seventeen-hunre

yers lter, John

Montgu, the ourth

Erl o Snwih,

routinely orere hisvlet to ring him

met tuke etween

two piees o re.

Montgu ws lso

gret supporter o

Cptin Jmes Cook,

who nme the

Snwih Islns

(now Hwii) terhim in 1778.

Pita/Sandwich/Wrap Fiber Wheel



95

(Serving size = 6" round)

Whole-Whet Pit Poket (5 g), Whole-Grin Bre (2 slies) (4 g),

Whole-Grin Tortill Wrp (1) (3 g)


Mustr (0 g), Myo (0 g), Itlin

Dressing (0 g), Sls (0 g)

(Serving size = 2 slices)

Tomto (1 g),

Cuumer (0 g),

Sweet Peppers (2 rings) (0 g),

Avoo (1 ⁄ 2 meium) (7 g)

Spreads

Vegetables

Whole Grains

Cheese (1 oz) (0 g), Tun (3 oz) (0 g),

Slmon (3 oz) (0 g), Egg (1) (0 g)


Hummus (8 g), Rerie Bens (6 g),

Blk Bens (ooke) (8 g), Chili Bens (7 g)

Meat/Dairy


Almons (slie) (1 g), Pens (1 g),

Pumpkin Sees (1 g), Nut Butter (1 g)

Greens

Beans

Nuts


Lettue (hoppe) (1 g),

Spinh (hoppe) (1 g),

Bsil (1 ⁄ 4 up) (0 g),

Cge (1 ⁄ 2 up, shree) (1 g)

Create Your Own!



96

Getting StartedBuy ruit in seson, when it is the sweetest n hepest; ripe or over-ripe ruit

n e rozen. When rozen ruit is lene to mke smoothie, the texture

is lmost like ie rem. You n lso thiken smoothies n oost their er

ontent y ing groun xsee, shews, or ew tlespoons o mil-

vore ens. Smoothies re superior to ruit juies euse they re powere-

up with er.

Good Foods rom Your StoreBlue Dimon Almon Breeze Originl 1 up 1 g

Silk Soymilk Originl Unsweetene 1 up 1 g

Dole Wil Blueerries (rozen) 1 up 4 g

Dole Whole Strwerries (rozen) 1 up 3 g


It’s ne to use rie

ruits; they ontin

onentrte sugrs

n work well s

sweetener—tes, or exmple, re

iel. The ownsie—onentrte

sugrs = onentrte lories.

STUART’S FAve

My vorite smoothie is gret tsting, er-

rih, n superhrge with ntioxints. Oh,

n y the wy, it’s green. I simply len resh

Swiss hr, rozen nn, n lmon milk.

It’s gret wy to strt the y.

FUn FAcTS

Stephen J. Poplwski

invente the lener

in 1922. Seven minuteslter he invente the

smoothie. Toy,

Amerins spen

2 illion ollrs uying

highly sweetene retil

smoothies uner the

illusion tht they’re

goo or us.

tIp: When you orer

rom smoothie

shop, tell them, “No

turino.” Turino is

just helthy-souning

nme or SUGAR.

Better yet, uy some

ruit n mke your

own.

Smoothie Fiber Wheel



97


Almon Milk (0 g), Fruit Juie (unsweetene) (0 g),

Soy Milk (0 g), Low-Ft Milk (0 g)


Cshews (1 g), Almons (4 g),

Pens (3 g), Flxsee (2 Tsp) (6 g)


Dtes (1 ⁄ 4 up) (3 g),

Agve Netr (0 g),

Honey (0 g),

Fruit Juie Conentrte (0 g)

Nuts & Seeds

Sweeteners

Liquid Base

(Serving size = 1 tsp)

Vnill Extrt (0 g), Almon Extrt (0 g),

Coonut Extrt (0 g), Cinnmon (1 ⁄ 4 tsp) (0 g)


Gret Northern Bens (3 g), Nvy Bens (5 g),

Cnnellini Bens (3 g), Lim Bens (3 g)

Flavorings


Swiss Chr (2 ups, hoppe) (1 g), Crrots (shree) (3 g),

Beets (shree) (4 g), Celery (slie) (2 g)

Fruit

Beans

Vegetables


Berries (6 g),

Pehes (6 g),

Bnn (3 g),

Pinepple (2 g)

Create Your Own!



98

Getting StartedStir-rys n e serve on e o ny whole grin, suh s rown or wil rie,

ukwhet nooles, rley, or quino. Quino is ooke muh the sme s rie.

Good Foods rom Your StoreAnient Hrvest Quino 1 up, ooke 5 g

Een Foos Bukwhet So Nooles 1 up, ooke 3 g

Whole Foos 365 Orgni Shelle Emme 1 ⁄ 2 up 5 g


It is esy to lots

o lories to stir-ry i

you use too muh oil

or ommeril sues.

TeReSA’S FAve

When I stir-ry, I look or vegetles tht hol their shpe—slie rrots, snow

pes, sweet peppers, elery, rooli, smll squshes, green ens, even hoppe

greens like kle. Lots o onion n grli re essentil. Throwing in ew urrnts or

rnerries n nie surprise. I you like het, you n use ginger or yenne.

Cook quikly so tht the veggies retin their right olors. I usully stem them or

short urst, then spry with smll mount o oil to sel in olor n rispness.

Ple the prepre vegetles over e o rown or wil rie n top with trt

ressing or penut sue. Et with hopstiks or hnge n hllenge! I you

like nger oos, wrp it ll in romine lettue.

FUn FAcTS

From its origins in

Tiet, stir-rying spre

into Chin, where itis one with penut

oil, ginger, n soy

sue, n Ini, where

ooks preer mustr

oil, onions, n urry.

Jpnese hes stir-ry

with sesme oil, rie

wine, n grli. In

Thiln, oil is voiein vor o wtery

stok, so the resulting

oo is light n right.

Serious enthusists

worlwie reognize

two istintly ierent

tehniques: Cho,

low-het suté, n

Bo, high-het shooking.

Stir-Fry Fiber Wheel



99


Brown Rie (4 g), Bukwhet Nooles (3 g),

Quino (5 g), Wil Rie (3 g)


Tempeh (6 g), Chiken (0 g),

Slmon (0 g), Len Bee (0 g)


Low-Soium Soy Sue (0 g), Miso (0 g),

Brgg Liqui Aminos (0 g),

Toste Sesme Oil (0 g)

(Serving size = 1 ⁄ 2 cup,

resh, chopped)

Pinepple (1 g), Mnrin Ornges (1 g),

Mngo (2 g), Ppy (1 g)

Meats

Flavorings

Fruit

Whole Grains

(Serving size = 1 ⁄ 2 cup, resh, chopped)

Cilntro (0 g), Bsil (0 g),

Green Onion (2 g), Ginger Root (1 Tsp) (0 g)

Herbs


Cshews (1 g), Sesme Sees (4 g),

Pine Nuts (1 g), Penut Butter (2 Tsp) (2 g)

(Serving size = 1 ⁄ 2 cup, raw)

Snow Pes (1 g), Green Bens (2 g),

Emme (3 g),

Grnzo Bens (ooke) (6 g)

Vegetables

Nuts & Seeds

Beans/Peas

(Serving size = 1 cup, sliced)

Crrots (3 g), Sweet Peppers (2 g),

Chinese Cge (1 g), Bmoo Shoots (3 g)

Create Your Own!



100

Getting StartedChop or slie your vorite ruit(s), then top with

grnol, oonut, wlnuts, mmi nuts, pens,

pumpkin sees, or xsees. Mix in 1 ⁄ 2 up o yogurt.

For extr sweetness, rie ruit puree to ny o the

sues liste on our Fier Wheel. Sok rie ruits suh

s priots, pers, mngoes, or tes in smll mount o

hot wter, then len until smooth. A wter to get the

onsisteny you esire. A smll mount o puree goes

long wy euse o the onentrte sugr it ontins.

Good Foods rom Your StoreSilk Live Soy Yogurt Plin 1 ⁄ 2 up 1 g

Nture’s Pth Orgni Pumpkin Flx Plus Grnol 3 ⁄ 4 up 5 g


Just euse you re mking ruit sl

oesn’t men you nee to whippe rem.

It hs no er n ontins lrge mounts o

t n lories—mkes it hrer when you

re trying to lose weight. Try one o the other

sues on our Fier Wheel.

TeReSA’S FAve

To little extr sweetness, I put in ew risins, rie

rnerries, or urrnts. The olors n textures o sweet

ruit, with runhy nuts n hewy rie ruit, mke it

tret. I uy ruit in seson s muh s possile in orer

to get the mximum vor or the lest prie, sometimes

splurging on items tht re ville only one yer. A

ontiner o lueerries is heper thn going to the otor.

FUn FAcTS

Every ulture tresures

its ruit sl. A sl

o rie ruits n nutsis known s khoshab

in the Mile Est.

Rujak , the spiy ruit

sl o Inonesi,

ontins pinepple,

mngoes, green pples,

uumer, lk ens,

hili pste, n lime.

A Jpnese ruit slwhose nme we n’t

pronoune is me

rom lyhees, pers,

pinepple, pehes, n

strwerries toppe

with instnt oee

grnules. Arins

mix melons, pples,

nns, n orngeswith innmon n

vnill. Yum!

Fruit Salad Fiber Wheel



101


Apples (hoppe) (3 g), Berries (6 g),

Cntloupe (hoppe) (1 g), Kiwi (slie) (5 g)


Almons (slivere) (2 g),

Mmi Nuts (1 g),

Pens (1 g),

Grnol (1 ⁄ 2 up) (3 g)


Agve Netr (0 g),

Fruit Juie Conentrte (0 g),

Fruit Jm (0 g),

Drie Fruit Puree (0 g)

Toppings

Sweeteners

Fresh Fruit


Fresh Mint Leves (hoppe) (0 g),

Cnie Ginger (1 tsp, hoppe) (0 g),

Cinnmon (sprinkle) (0 g), Nutmeg (sprinkle) (0 g)

Herbs & Spices


Yogurt (0 g), Puree Berries (3 g),

Fruit Juie (unsweetene) (0 g),

Smoothie (3 g)

Sauces

Dried Fruit


Dtes (hoppe) (2 g),

Crnerries (1 g),

Coonut (shree) (1 g),

Risins (1 g)

Fiber Meal



102

6 gms

7 gms

13 gms

tOtaL 26 gms

See How the Fiber Adds Up

Fiber Meal



103

17 gms

5 gms

tOtaL 29 gms

See How the Fiber Adds Up

7 gms

Tste Power Ups



104

CRUnCHy

lmons

sunower sees

pplesell peppers

jim

uumer

elery

rrots

ennel

Z i nGy

sls

hili peppers

yenne pepper

urry/grm msl

pprik

mustr

gingerlemon or lime juie

rushe re pepper

SwEET

risins

tes

pehes

pers

pinepple or pinepple juie

nns

grpes or grpe juie

honey

gve netr

FLAvoR

roste re peppers

lemon or lime

pio e gllo

pikle relish

grli

sil

oregnoill wee

extrts (vnill, oonut, lmon)

10 Weight-Loss Tips

The Exhnge



105

More This Less That*

✔Oranges

✔ Brown Rice

✔High-Fiber Tortillas

✔Whole-Grain Bread

✔ Almonds

✔ Apples/Bananas

✔ Sweet Potatoes

✔ Berries

✔Oatmeal

✔ Fruit Smoothies

✔ Beans or Hummus Dips

✔ Bran Mufns

✔ Fruit Sorbets

✔ Applesauce

✔ Beans & Salsa on

Baked Potatoes

Orange Juice

White Rice

White Flour Tortillas

White Bread

Candy

Cookies

White Potatoes

Brownies

Eggs

Milk Shakes

Sour Cream Dip

Donuts

Ice Creams

Pudding

Butter & Sour Cream on

Baked Potatoes

1. Strt every mel with er oo n

glss o wter.

2.

Be wre o hunger.

Quit eting when it’s gone.

3. Seek vegetles. They love you

unonitionlly.

4. Put the silverwre own etween ites.

Et slower.

5. Leve oo on your plte.

It’s oky.

6. I you’re going to snk,

pik high-er oo.

7. Fruits re your riens.

Don’t ignore them.

8. Strt Full Plte Diet lu.

Get skinny together.

9. Crete high-er mels rom resturnt menus.

10. Clories love Stury.Be reul or they’ll

snek up on you.StOp

ChaLLenGe

ChOOSe

* These hve little or no er



PART IV



107

Eating Smarter Chapter 7 At the Ofce, Eating Out, & On the Road

Chapter 8 Become a Nutrition Detective

Chapter 9 A Little Medical Talk

Chapter 10 Onward!



108

Chapter SeVeN



109

At the Ofce,Eating Out,& On the Road

Tell me what you eat, and I

will tell you what you are.

— Jean Anthelme Brillat-Savarin

The Physiology of Taste

Lunch at the Oce



110

Eat a high-ber breakast at home and you’re happily on

your way to 40 grams o ber. Dinner will be a breeze.

The trick is lunch. You can carry portable ber oods,

pack a brown bag, or make a quick and easy ber meal in

the kitchen at work.

Oce Kitchen

Many companies have a lunchroom with a rerigerator

and microwave—not much, but enough to prepare a

high-ber meal or snack. You want a blender or making

smoothies? Ask the boss i you can bring your own. And

don’t orget to drink plenty o water throughout the day.

Most people get dehydrated at work, and thirst makesyou eat too much.

FriendsIn chapter 4 we mentioned the advantage o having

riends join you on The Full Plate Diet—you can nd new

avorite oods together, give each other encouragement,

and watch the pounds melt away. Talking makes you eat

slower, and when you eat slower, you eat less.

Brown Bag

Bringing lunch rom home gives you complete control

o your ber intake. I you eat plenty o ber at lunch

you’ll be less hungry at dinner. The earlier you eat your

calories, the more time you have to burn them beore

going to bed. Eat late and you’ll add weight.

TemptationsThe oce is littered with tempting oods that have no

ber but are loaded with calories and chemicals that will

make you unhappy. When a well-meaning riend bringsa big box o donuts—Stop, Challenge, and Choose.

Quick. Take a bite o an apple or a banana and eel that

temptation ade.

Most Portable Fiber FoodsR i



111

Birthday bashes and company parties are knee-

deep in attening oods. I you can’t nd any ber

and you want to be part o the party, just eat smaller

portions and don’t eel guilty. There will be other times

or you to get your ber. The secret is to minimize your

portions. Remember, a tiny portion carries the same

avor as a big bite.Take the edge o by eating a high-ber ood beore

the party, such as resh ruit, veggies, or a big salad.

Quick & Easy Oce FoodsHigh-ber soups (lentil bean, vegetable,

minestrone)

Baked sweet potato

Letover brown rice with beans, other veggies

Smoothie (see chapter 6 or some ideas)

Whole-grain sandwich, pita, or wrap with

ber ood

Yogurt with resh ruit

Garden salad topped with canned beans

and salsa

Raw veggies

Veggie or antipasto salad

Fresh ruit

Fruit salad

Bean salad

Whole-grain salad (such as tabouli)

Pita pocket with hummus & veggies

Whole-wheat veggie sandwiches

Bean or veggie wraps

Canned beans

Eating Out Here are some tips



112

We don’t expect you to use all o these

suggestions, but do try to nd a ew that

work or you. One big advantage o The Full

Plate Diet is its innite exibility—that’swhat makes it sustainable. You might

already be doing some o these things. I

so, keep up the good work. Onward, to

slimming down and looking great!

Restaurants

A restaurant menu isn’t a problem, but a puzzle to besolved. And the prize or solving the puzzle is a slimmer,

sexier you. There’s always at least one high-ber ood

on every menu, and some menus are simply loaded

with them. When you’re having a meal with a client or a

group o riends, the temptation is to “join the crowd”

when you order. This is a great time to—

Stop

ChalleNge

ChooSe

1. Select a restaurant with healthy menu options.

Avoid buets—you’ll eat more when there’s a

greater variety o ood available.

2.Plan ahead. Look up the restaurant online or call

ahead to get menu inormation.

3. Beware o the bar. A cocktail while waiting to be

seated can loosen your inhibitions and tempt you

to order higher-calorie menu items.

4. Don’t starve yoursel beore going out to eat. I

you haven’t eaten all day, you’re much more likely

to overeat. Drink a glass o water when you rst

sit down, and another beore you order. This willreduce eelings o hunger, and you’ll order less.

Order a high-ber starter, such as a salad, and eat

it slowly beore the rest o your meal arrives.

5. Divide your servings in hal and share with a

riend, or ask the waiter to bring a to-go box

when your ood is served, so you can halve your

portion beore you start eating.

6. Eat slowly. This will allow time or the ber in

your ood to begin satisying your brain’s hunger

center. You’ll eel ull aster and you’ll eat less.

Less ood = more weight loss.

7. Be creative. Think o the menu as a list o

ingredients available in the kitchen. I you see an

item anywhere on the menu, it can be used to

9. Ask that your vegetables be steamed, baked,

roasted, or grilled, not ried.



113

item anywhere on the menu, it can be used to

create a new menu option. Don’t orget to look

at the side dishes—many times there will be high-

ber oods you can use to power-up your entrée

(or example: add steamed broccoli to your pizza

or beans to your salad).

8. Ask or whole grains—whole-wheat pastas and

bread, or brown rice. I your avorite restaurants

don’t carry them now, ask them to do so in the

uture.

10. Going out to eat does not require you to have

dessert—and in the long run you’ll get more

pleasure rom not eating it and losing weight

than rom having a brie moment o taste-bud

stimulation. I you eel the need or somethingsweet, order resh ruit.

When you no longer eel hungry,stop eating. Leave it on your plate or

ask or a take-out container.

On the Road One can notthi k ll l ll



114

Business travel means eating at restaurants, so keep

the tips above in mind. When ying, take ood with you.

Take another look at the Most Portable Fiber Foods in

this chapter.

It’s easy to put something good in a resealableplastic bag or plastic container and slip it into your

briecase. Not only will it taste better than airplane

ood, it’s better or your gure. Airports are ull o

get-at snacks: candy bars at the newsstands, aromatic

cinnamon rolls, giant pretzels, ice cream. It’s like a

carnival. But things are slowly changing, and i you

pay attention you may notice healthy ber oods

are available also. This is a wonderul time to Stop,

Challenge, Choose—go or something you nd that ishealthy, or pull out your portable ber ood.

When driving, plan ahead by doing a restaurant

search or places that promise options. In a pinch, let

the “home cooking” restaurant x you a vegetable plate

instead o going to that burger place or ried chicken

joint.

The key to eating on the road is a high-ber

breakast. Most restaurants oer oatmeal, muesli, and

other healthy grain dishes. Add some resh ruit andyou’re o to a great start.

Onward!

think well, love well,sleep well i one has not

dined well.—Virginia Wool

Chapter eIght



115

Become aNutrition Detective

I we’re not willing to settle or

junk living, we certainly shouldn’t

settle or junk ood.

—Sally Edwards

Nutrition Reports—3-Flag Ratings



116

Become a Detective

In chapter 3 we mentioned that Stage Three o The Full

Plate Diet requires you to become a “label detective.”

To help get you get started, we made several trips to

the grocery store to check random o-the-shel product

labels and obtained nutrition inormation rom the web

sites o ast-ood and dine-in restaurants.

We came up with a 3-ag rating system—

gn means “go ahead.” These oods

can be eaten without sacricing health or

interering with weight loss.Yw means “caution.” These oods

should be eaten in moderation or less

requently.

rd means “stop and think” beore eating

these oods. They will have a negative

eect on your eorts to lose weight.

The ollowing ratings aren’t meant to be

comprehensive. Our goal is merely to show you enough

green, yellow, and red ags or you to recognize how

we’re arriving at these judgments—a starter list. These

lists aren’t meant to be a guide you carry with you to

the grocery store. They’re intended only to show you

the things you should be looking or on nutrition labels

and lists o ingredients.

Details o our rating system are at the end o this

chapter.

At Your Grocery Store

Let’s start with o-the-shel products. There are a ew

generalities to keep in mind while grocery shopping.

First, the more convenient a ood has been made to

prepare, the more likely it will be highly processed

or otherwise loaded with unhealthy ingredients.

The same is true or all snack oods. Read labels

careully. I you need help understanding the labels,

visit www.FupDi..

Full Plate Diet Food Rating



117

Food Item Rating Reason

Bakery Goods

Chips Ahoy! Chocolate Chip Cookies Rened grain; Fat content; Added sugar

Nature Valley Granola Bars, Oats and Honey Rened grain; Fat content; Added sugarTLC Roasted Almond Crunch Bars Rened grain; Fat content; Added sugar

Oreo Cookies Sugar 1st ingredient; Rened grain; Fat content

Canned Beans / Bean Spreads

Amy’s Organic Reried Black Beans—Light in Sodium

Eden Organic Great Northern Beans

Westbrae Organic Pinto Beans

Bush’s Best Chili Beans Medium Sauce Sodium 540 mg

Bush’s Best Garbanzo Chick Peas Sodium 470 mgBush’s Best Pinto Beans Sodium 450 mg

Cedar’s Hommus Tahini Original Fat Content

Van Camp’s Pork and Beans in Tomato Sauce Sodium 390 mg

Hormel Chili Turkey with Beans Sodium 1250 mg

Canned Fruit

Del Monte Tropical Fruit Salad (in 100% Juice)

Dole Pineapple Chunks (in 100% Juice)

Mott’s Healthy Harvest No Sugar Added Applesauce

Mott’s Plus Fiber, Cranberry Raspberry

Musselman’s Natural Unsweetened Applesauce

Del Monte No Sugar Added Sliced Pears Articial sweeteners

Del Monte Sliced Pears in Heavy Syrup Added sugar

Dole Pineapple Chunks in Light Syrup Added sugar

Musselman’s Sweetened Applesauce Added sugar

Del Monte Fruit Chillers, Polar Raspberry Sugar 2nd ingredient

Ocean Spray Jellied Cranberry Sauce Sugar 2nd ingredient

Full Plate Diet Food Rating (continued)




118

Canned Vegetables

Del Monte Fresh Cut Sliced Carrots

Farmer’s Market Organic Pumpkin

Farmer’s Market Organic Sweet Potato PureeS&W Julienne Carrots

Del Monte Cut Green Beans—no salt added

Del Monte Whole Kernel Corn—low sodium

Del Monte Sliced Beets

Hunt’s Stewed Tomatoes

Muir Glen Organic Italian Herb Pasta Sauce

Amy’s Organic Family Marinara Pasta Sauce Fat content; Sodium 590 mg

Ragu Robusto Roasted Garlic Pasta Sauce Fat content; Sodium 550 mg

Newman’s Own Marinara Sauce Sodium 510 mg; Added sugarEden Organic Pizza Pasta Sauce—Italian Tradition Fat content

Green Mill Classic Pizza Sauce Added sugar

Ragu Pizza Sauce—Homemade Style Fat content

Del Monte French Style Green Beans Sodium 390 mg

Del Monte Whole Lea Spinach Sodium 360 mg

Hunt’s Diced Tomatoes Added sugar

Bruce’s Yams in Syrup Added sugar

Del Monte Mixed Vegetables Sodium 360 mg

Del Monte Peas and Carrots Sodium 360 mgS&W Petit Pois Peas Sodium 360mg

Chips

Guiltless Gourmet All Natural Tortilla Chips:Blue Corn, Yellow Corn, Chili Lime,Chile Verde, Unsalted Yellow Corn, Chipotle

Fritos Original Corn Chips Fat content

Mission Tortilla Triangles Fat content; Rened grain






119

Natural Tostitos, Original—Blue or Yellow Corn Fat content

Rold Gold Classic Style Tiny Twists (pretzels) Sodium 450 mg; Rened grain

Sun Chips Original, Multi Grain Fat content

Doritos Spicy Nacho Chips Contains MSG

Lay’s Potato Chips, Classic Fat content

Cold Cereals

Cheerios (Sugar 6g or less/serving)

Kashi GoLean (Sugar 6g or less/serving)

Shredded Wheat Original

Total, Whole Grain (Sugar 6g or less/serving)

Wheaties (Sugar 6g or less/serving)

Frosted Flakes Rened grains; Added sugar

Special K Rened grainsFiber One Original Articial sweetener

Nature’s Path Organic Pumpkin Flax Plus Granola Fat content; Added sugar

Apple Jacks Sugar 1st ingredient; Rened grain

Corn Pops Sugar 2nd ingredient; Rened grain

Fruit Loops Sugar 1st ingredient; Rened grain

Shredded Wheat Honey Nut Sugar 2nd ingredient

Condiments & Pickles

French’s Mustard Classic Yellow

Newman’s Own Lighten Up Italian Dressing

Pace Picante Sauce, Mild

Vlasic Kosher Dill Spears

Ortega Original Salsa

Hunt’s Catsup

A1 Steak Sauce

Hellman’s Real Mayonnaise Fat content






120

Hidden Valley Ranch Original Fat content; Contains MSG

Kikkoman Soy Sauce Sodium 920 mg

Crackers

Triscuits OriginalWasa Light Rye Crackers

Cheez-It Baked Snack Crackers Rened grain; Fat content

Kashi TLC Original 7 Grain Crackers Rened grain

Ritz Crackers Rened grain

Wheat Thins Rened grain; Fat content

Dairy Case

Lisanatti Cheddar Style Almond Cheese

Lisanatti Mozzarella Style Almond Cheese

Blue Diamond Almond Breeze Original (almond milk) Fat content; Added sugar

Silk Live Soy Yogurt Plain Fat content; Added sugar

Horizon Organic Low Fat Milk Contains no ber

Silk Soymilk—plain Fat content

Silk Soymilk—unsweetened Fat content

Krat Shredded Colby & Monterey Jack Cheese Fat content

Land O’Lakes Butter Fat content

Fiber Bars

Gnu Foods Flavor & Fiber BarsOrange Cranberry

Chocolate Brownie Added sugar

Fiber 35 Diet FitSmart BarsLemon Poppy Added sugar

Cranberry Apple Added sugar

Fiber One Chewy BarsOats & Chocolate Rened grain; Added sugar

Oats & Peanut Butter Rened grain; Added sugar

g





121

Kellogg’s FiberPlus Antioxidant Chewy BarsChocolate Chip Rened grain; Fat content; Added sugar

Dark Chocolate Almond Rened grain; Fat content; Added sugar

Quaker Fiber & Omega 3 Bars

Peanut Butter Chocolate Rened grain; Added sugarDark Chocolate Chunk Rened grain; Added sugar

South Beach Living Fiber Fit Granola Bars

S’mores Rened grain; Added sugar

Frozen Desserts

Breyer’s Natural Vanilla Ice Cream Fat content

Breyer’s Snickers Ice Cream Fat content; Added sugar

Rainbow Popsicle Added sugar

Luigi’s Real Italian Ice, Cherry Sugar 2nd ingredient

Mrs. Smith’s Dutch Apple Crumb Pie Trans at

Frozen Entrees

Boca Burger Original Vegan

Morningstar Farms Burger Crumbles

Lean Cuisine Vegetable Egg Roll Rened grain; Sodium 620 mg

Morningstar Garden Vegetable Patty Rened grain; Sodium 350 mg

DiGiorno Supreme Pizza Rened grain; Sodium 1000 mg

Stouer’s Vegetable Lasagna Rened grain; Sodium 980 mg

Frozen Fruits

Dole Frozen Blueberries

Dole Frozen Whole Strawberries

Great Value WalMart Sliced Strawberries Sugar 2nd ingredient

Frozen Vegetables

Birds Eye Broccoli, Cauliower & Carrots

Green Giant Baby Sweet Peas

g





122

Whole Foods 365 Organic Shelled Edamame

Green Giant Shoepeg White Corn & Butter Sauce

Green Giant Broccoli, Carrots & Italian Seasoning Fat content

Grain Products

Ancient Harvest Quinoa

Rudi’s Organic Bakery Multigrain Wrap

Touayan 12 oz Whole Wheat Pita

Whole Foods 365 Organic Whole Wheat Pizza Crust

Trader Joe’s Tabula Rasa Whole Grain Crust

Arrowhead Mills Organic Buckwheat Pancake &Wafe Mix

Arrowhead Mills Organic Oat Bran Pancake &Wafe Mix

DeBoles Organic Whole Wheat Spaghetti Style

Eden Foods Buckwheat Soba Noodles

Bionaturae Organic 100% Whole Wheat Elbows

Gia Russa 100% Whole Wheat Spaghetti and Penne

La Tortilla Factory Sot Wraps Added sugar

Orowheat Double Fiber Whole Grain Bread Added sugar

Boboli 100% Whole Wheat Pizza Crust Rened grain; Added sugar

Juices, Fruit

Mott’s 100% Apple Juice

Welch’s 100% Grape Juice

Archer Farms (Target) Pink Peach Italian Soda Added sugar

Diet Ocean Spray Cranberry Grape Drink Articial sweeteners (2)

Ocean Spray White Cranberry & Strawberry Drink Sugar 2nd ingredient

Juices, Vegetable

Archer Farms (Target) Tropical Carrot Juice

Lakewood Super Veggie Vegetable Juice Blend

g





123

Archer Farms (Target) Vegetable Juice Sodium 600 mg

Campbell’s Tomato Juice Sodium 680 mg

V8 100% Vegetable Juice Sodium 480 mg

V8 100% Vegetable Juice—low sodium Added sugar

Mott’s Clamato Tomato Cocktail, original Sodium 880 mg; Contains MSG

V8 Splash—Tropical Blend Sugar 2nd ingredient; articial sweetener

Mins/Snin

Smart Balance Light Fat content

Earth Balance Buttery Spreads Fat content

Earth Balance Natural Shortening Fat content

Nut Butters

Earth Balance Natural Peanut Butter Crunchy

Laura Scudder’s Organic Peanut Butter Nutty Ji Natural Peanut Butter Creamy

Smart Balance Peanut Butter Creamy

Skippy Natural Peanut Butter

MaraNatha Almond Butter

Ji Reduced Fat Peanut Butter Creamy Contains ully hydrogenated oil

Peter Pan Peanut Butter Creamy Contains ully hydrogenated oil; Trans at

Skippy Peanut Butter Creamy Contains ully hydrogenated oil; Trans at

Processed & Packaged Meat

Ground bee patty Fat content

Chicken, breast Fat content

Salmon Fat content

Turkey, ground patty Fat content

Louis Rich Turkey Bacon Fat content

Oscar-Mayer Bologna Fat content

Tony Roma’s World Famous Ribs Sodium 910 mg; Trans at

Mrs. Paul’s Crunchy Fish Sticks Trans at

Full Plate Diet Food Rating




124

Hillshire Farm Bee Smoked Sausage Fat content; Trans at

Oscar Mayer Lunchables Turkey & American Sodium 870 mg; Trans at

Cracker Stackers

Snack Foods

Crunchies Freeze Dried Mixed Fruit

Crunchies Freeze Dried Strawberries

Sun Maid Raisins

Goldsh Rened grain

Planter’s Mixed Nuts Fat content

Sun Chips Original Rened grain; Fat content

Pringle’s Original Fat content; Rened grain

Soups

Amy’s Organic Lentil Vegetable

Amy’s Organic Chunky Tomato Bisque Added sugar

Amy’s Organic Low Fat Black Bean Vegetable Sodium 430 mg

Campbell’s Select Harvest Light ItalianStyle Vegetable Sodium 480 mg

Imagine Organic No Chicken Broth Sodium 450 g

Pacic Natural Foods Organic CreamyButternut Squash Sodium 550 mg

Progresso Chicken with Rice Sodium 440 mg

Campbell’s Chicken Noodle Sodium 870 mg; Contains MSG

Campbell’s Tomato Sodium 790 mg; Added sugar

Progresso Lentil Soup Sodium 870 mgProgresso Light Italian Style Vegetable Sodium 700 mg; Contains MSG



125

Eating OutMost restaurants have ew healthy ood choices



126

Most restaurants have ew healthy ood choices

available. Restaurant oods are usually highly processed,

contain large amounts o at and sodium, and are

high in calories. Because o this, we’ve given nearly all

restaurant oods at best a “yellow.” You’re going to have

to eat at restaurants. We know that. Compromise is an

inescapable act o lie. The goal o the rating system is

merely to give you a better sense o when your diet is

on the bull’s-eye and when it’s a little o target.

Many national chain restaurants don’t have

nutritional inormation posted on their web sites.

During our time online, we were unable to nd complete

nutritional ino or a number o restaurants. I a

restaurant chooses not to post nutritional inormation

about its ood, you’ve got to ask yoursel why.

A good detective will plan ahead and visit the

restaurant’s web site, nd the menu, and read the

nutritional inormation.

Try to choose oods you can rate as “green.” I

you must choose “yellow” items, split portions with

another person to minimize your exposure to unhealthy

ingredients and/or concentrated calories. Sharing a

dessert isn’t as good as skipping dessert entirely, but it’s

twice as good as eating the whole dessert yoursel.

Fast-Food Rating



127

Restaurant Menu Item Rating Reason Tips to Improve Rating

Burger King BK Fresh Apple Fries w/o caramel

Macaroni and Cheese Rened grain pasta

Garden Salad w/Light Sodium 550 mg Cut dressing by 1/2

Italian dressing

BK Veggie Burger w/o mayo Rened grain bread; Sodium 1030 mg

Tendergrill Chicken Sandwich Rened grain bread; Sodium 1130 mg

w/o mayo

Chili’s Guiltless Grilled Salmon Sodium 420 mg; 46% total calories

rom at

Grilled Salmon w/ garlic & herbs 46% total calories rom at

Bualo Chicken Fajitas Sodium 5260 mg; 65% total

calories rom at

KFC 3-Bean Salad

Corn on Cob, no butter

Cole Slaw 50% total calories rom at

Chicken Breast Sodium 1050 mg

w/o skin or breading Sodium 510 mg

Chicken and Biscuit Bowl 1 g trans at; Sodium 2440 mg

McDonald’s Premium Southwest Salad,

no dressing

w/Newman’s Southwest Sodium 490 Cut dressing by 1/2 dressing

w/Newman’s Ceasar Sodium 650 to 680 mg,

or Ranch dressing depending on dressing

w/any other dressing Sodium 880 to 890 mg Cut dressing by 1/2

* All burgers rom the ast ood restaurants are rated RED because o rened grain bread, trans at, high at calories, and high sodium


w/crispy chicken Sodium 1260 to 1660 mg,

& any dressing depending on dressing



128

& any dressing depending on dressing

Filet-O-Fish Sandwich Sodium 640 mg; rened grain bun

Medium Fries 45% total calories rom at

Egg McMufn Sodium 820 mg Get plain mufn

Quarter Pounder w/o cheese* 1 g trans at

Papa John’s The Works, 14" Original Crust, Rened grain crust; Sodium 890 mg

1 slice

Garden Fresh, 14" Sodium 660 mg No olives, cheese

Whole Wheat Crust

P.F. Chang’s Sweet and Sour Chicken 39% total calories rom at

Stir Fried Eggplant Sodium 438 mg

Bee with Broccoli Sodium 2159 mg

Red Lobster 1 ⁄ 2 portion o any resh sh,

except Arctic Char or Cobia;

broiled or grilled, with

broccoli, and no Che’s Spices

or Sauces

Full portion o Sole, Tilapia,

or Cod;

broiled or grilled, with

broccoli, and no Che’s

Spices or Sauces

Blackened Catsh 43% total calories rom at

Shrimp Linguine Alredo Sodium 3160 mg


Romano’s Spaghetti & Meat Balls Sodium 4900 mg

MacaroniGrill Chi k P b ll S di 3140



129

Macaroni Grill Chicken Portobello Sodium 3140 mg

Subway Veggie Delight Salad

w/ Ranch Dressing Sodium 635 mg Cut dressing by 1/2

w/Low Fat Italian Sodium 795 mg Cut dressing by1

/2 6" Veggie Delight Sandwich Rened grain bread; Sodium 500 mg

6" Turkey Breast Rened grain bread; Sodium 1200 mg

Veggie Delight Wrap Rened grain wrap; Sodium 750 mg

Taco Bell Chalupa Supreme—Steak 48% total calories rom at;

Sodium 530 mg

Bee Burrito Supreme Rened grain tortilla;

1 g trans at; Sodium 1350 mg

Fresco Bean Burrito** Rened grain tortilla;

0.5 g trans at; Sodium 1200 mg

Grilled Stut Burrito—Chicken Rened grain tortilla;

0.5 g trans at; Sodium 2160 mg

Fiesta Taco Salad w/o shell 1.5 g trans at; Sodium 1520 mg

Wendy’s Baked Potato

w/broccoli & buttery spread

w/broccoli & cheese Sodium 450mg

w/bacon pieces Sodium 530 mg

w/bacon pieces & cheese Sodium 950 mg

1/4 lb Single Burger Rened grain bread; 1 g trans at;

42% total calories rom at; Sodium 870 mg

Southwest Taco Salad 55% total calories rom at; Sodium 1570 mg; Remove strips;

1 g trans at at-ree Ranch

** Taco Bell reried beans contain trans at, except in New York City

Suggestions or AvoidingTrans Fat

Food SourcesThink o these as general guidelines when evaluating

ood:



130

rmmb: Hydrogenated and “partially hydrogenated”

oil and shortening are trans at.

1. Avoid deep-ried oods

Qpartially hydrogenated oil is used or deeprying

2. Salad dressings

Q ask i the salad dressing is made with partially

hydrogenated oil

Q use lemon juice and/or olive oil

Q bring your own

3.

Watch out or those dinner rolls!

Q they’re usually made with partially

hydrogenated oil. And i you don’t eat the rolls,

you won’t need the butter (high in saturated

at) or the margarine (usually contains partially

hydrogenated oil)

4. Go easy on the crackers

Q they’re almost always made with partially

hydrogenated oils

5. Avoid cakes, pies, donuts, and other pastries

Q they’re loaded with shortening and/or partially

hydrogenated margarines and oils. (You didn’t

really think we were going to give donuts a

green ag, did you?)

ood:

1. Grown organically and resh rom your own

garden. BEST! Happy, Happy, Happy.

2.Organically grown, armer’s market or store-

purchased. GREAT! Happily dancing.

3. Grown non-organically in your garden. Still

GREAT!

4. Farmer’s market or store-resh veggies & ruits,

with selected whole-grain breads and cereals,

beans, and nuts. VERY GOOD.

5. Canned and rozen ruits, veggies, and beans

without added at, salt, or sugar. GOOD. Muchbetter than the average American diet.

6. Careully selected restaurant oods. GOOD.

Sort o.

7. Canned and rozen ruits, veggies, and beans with

at, salt, or sugar added. BAD.

8. Junk restaurant ood. VERY BAD.

9. Junk snack ood & drinks. EXTREMELY BAD. You

may all over dead beore you eat that last bite.

Just looking at the wrapper has been known to

cause blindness. (You know we’re kidding, right?

Still, snack oods are very unhappy.)

Beyond FiberIncrease your dietary ber and you’ll experience

numerous health benets one o which is sustainable

are the ones you should eat. For grain products, you

should see the words “whole grain.” Other packaged

products have numerous ingredients or are processed

with additives that make them less healthy Try to avoid



131

numerous health benets, one o which is sustainable

weight loss. Seek out oods that are high in ber. The

nutritional quality o a ood, however, is more than just

how much ber it contains. This is especially true when

it comes to commercial ood products. A whole-plantood is the gold standard. Whole-plant oods are wholly

derived rom plants, and as close as possible to the way

they came o the vine or tree, or out o the ground.

Shop in the produce section and you’ll lose weight.

Packaged oods are a dierent story. Some

packaged products oer high nutrition, have very

little processing, and use only a ew ingredients. These

with additives that make them less healthy. Try to avoid

products containing white or “enriched” our, ats,

sugars, or articial sweeteners.

The worst oods are highly processed and include

ingredients that are extremely unhealthy. These shouldbe avoided completely. Watch out or trans at and

monosodium glutamate (MSG), and oods that have

high-ructose corn syrup or sugar as the rst or second

ingredient on the list. (By ederal law, an ingredient list

must show the highest volumes at the top o the list.

The closer an ingredient appears to the top o the list,

the more o it is in the ood.)

Details o Our Rating System

gn

Yw

Q Red meat, pork, poultry, sh, and most dairy

products (milk, cheese, yogurt, ice cream, etc.),

d



132

Q All whole-plant oods. Those that contain high

amounts o at, such as coconut, avocado, nuts,

seeds, and nut butter, should be eaten in moderation

i you want to lose weight asterQ Commercial or restaurant items that contain:

– 100% whole grains (no white or enriched our)

– Sodium less than 350 mg per serving

– Calories rom at less than 25% o the total

– No trans at, MSG, articial sweeteners

(aspartame, sucralose, saccharin, or acesulame)

– No added sugars (high-ructose corn syrup,

dextrose, evaporated cane juice, etc.)

and eggs

Q Commercial or restaurant items that contain:

– Processed grains

– Sodium between 350 mg and 750 mg per serving

– Calories rom at between 25% and 60% o the total

– Articial sweeteners

– Added sugars

rdQ Commercial or restaurant items that contain:

– MSG

– Added trans at

– Fat calories more than 60% o the total– Sodium more than 750 mg per serving

– Added sugars rst or second on the ingredient list

I you’re aware o what you eat, and what’s in what

you eat, you’ll live a longer, happier, healthier lie. And

you’ll slim down and look great, too. That’s our wis

or you.

Chapter NINe



133

A Little Medical Talk Let ood be your medicine and medicine be your ood.

—Hippocrates

A Little Medical & Nutrition Talk

Audience QsYou probably bought this book because you



134

Audience Qs

1. So, what’s the big uss about trans at? I get

conused sometimes. There’s polyunsaturated

at and trans at. What’s the dierence?

A: Trans ats are detrimental to health because

they increase your “bad” cholesterol and lower

“good” cholesterol levels in your body. Trans

ats promote blockage o your arteries, thus

increasing your risk or heart attack, stroke,

and other vascular diseases. Trans at is called

“partially hydrogenated oil” or “shortening” in the

ingredient list. Polyunsaturated at, on the other

hand, is healthy and helps prevent blood vesseldisease. Vegetable oils are an excellent source o

these benecial ats, provided they’ve not been

hydrogenated or partially hydrogenated.

2. What about artifcial sweeteners?

A: There’s conicting research regarding the

efects o articial sweeteners. As o this writing,

it is our opinion that natural sweeteners are a

better choice, and the use o articial sweeteners

should be limited until conclusive research is

available.

You probably bought this book because you

want to look better. You’re denitely going

to get that rom it. The mirror is going to

love the new you.Hopeully, what you’ve read has caused

you to become a little more interested

in living a healthy liestyle. Vigor, vitality,

stamina, and optimism ow rom a healthy

body.

Prior to publishing this book, we gave a

ew hundred advance copies to readers andasked them to submit any questions they

might have.

Here’s what we got.

Follow up Q: What substitutes do you

recommend?

A: Honey is a readily available natural sweetener.

A t d th t i l

5. I’ve noticed several new products that advertise

high ber. Are these or real, or are they just

processed ood in disguise?

A: Th b t t i di t b i t t



135

Agave nectar, made rom the agave cactus, is also

an excellent substitute. These sweeteners are

much better or you than table sugar, but they

should still be used in moderation.

3. Why should I care about sodium?

Is it the same as salt?

A: Most Americans consume at least twice the

daily maximum recommended amount o sodium,

which is 10 to 20 times the amount necessary to

sustain lie. Most o this sodium is rom salt which

is added to processed oods. Sodium raises blood

pressure, a major risk actor or heart attack,

stroke, kidney ailure, and blindness.

4. Do I need to continue taking supplements

like B-6, omegas, and minerals i I’m eating

lots o ber?

A: One o the beautiul things about ber-rich

oods is that they’re also packed with vitamins,

essential atty acids, minerals, antioxidants,

and phytochemicals. Most supplements areunnecessary when you eat The Full Plate Diet,

unless you’re taking special supplements under

the guidance o your physician.

A: The best way to increase dietary ber is to eat

whole-plant oods as unprocessed as possible.

Some manuacturers are adding ber to their

processed oods but it’s not yet clear i this added

ber is as benecial as naturally occurring ber.

I a product is essentially unhealthy, it will still be

unhealthy i you add ber. Fiber isn’t magic, it’s

merely a marker or oods that contain vitamins,

essential atty acids, minerals, antioxidants, and

hundreds o important phytochemicals that can

be obtained no other way.

6. How can I use The Full Plate Diet to help control

my diabetes?

A: Fiber is a great way to help control blood

sugar, and losing weight is also critical. This diet

will help you do both. I you want to stop, and

possibly reverse, type 2 diabetes, you need to

count carbs, limit high glycemic oods, get regular

physical activity, check your blood sugar routinely,

eat meals at a consistent time every day, manage

stress, and get adequate rest. I you want help in

any or all o these areas, call 877-775-2610, or go to

www.FupDi. .

7. There’s been a lot o advertising or green tea

and acai. I assume they have no ber, but are

they good? Or is it all hype?

A: Y ’ i ht t d j i d ’t t i

9. The Full Plate Diet allows me to eat meat and

dairy products i I choose, but health-wise, does

it make a dierence?

A: M t d d i d t hi h i h l



136

A: You’re right, teas and juices don’t contain

ber but they do oten contain other benecial

nutrients. Green tea and acai are sources o

healthy antioxidants. But i you eat a variety o

ber-rich oods such as are in The Full Plate Diet,you’ll get these antioxidants, plus the benets o

ber, too.

8. What does sugar do to us?

A: Most carbohydrates are eventually broken

down and converted into “blood sugar,” which is

the body’s basic uel. For blood sugar to become

energy, the pancreas must secrete insulin to allow

the sugar to enter our cells. Rened, “simple”

carbohydrates like table sugar are easily digested

and rapidly absorbed, making the pancreas

work very hard to move the blood sugar into

the cells. Added sugars in oods overwork our

organs. Unprocessed oods containing natural

sugars almost always contain ber. This slows the

absorption o the sugar, causing much less stress

to the body.

Follow up Q: Is corn syrup the same as sugar?

A: Corn syrup (HFCS) is not technically the

same compound as table sugar (dextrose) but it’s

almost as bad or you. Corn syrup is especially

prevalent in juices, sot drinks, and other

processed or snack oods. Avoid it i you can.

A: Meat and dairy products are high in harmul

saturated at, low in antioxidants, and contain

zero phytochemicals and ber. Additionally,

meat and dairy products are high in calories per

volume o ood and very likely high in toxinsdue to pesticides, antibiotic residues, and

growth hormones. These nasty chemicals are

the opposite o antioxidants, contributing to

heart attack, stroke, high blood pressure, high

cholesterol, cancer ormation, osteoporosis,

antibiotic sensitivities, and bacterial antibiotic

resistance. The lower your consumption o meat

and dairy products, the better your health will be.

Follow up Q: How about sh, isn’t it supposed

to be high in omegas?

A: Fatty sh like salmon contain omega-3

essential atty acids. The major problem with

sh is that the pollution o our oceans has

contaminated most sh with heavy metals,

pesticides, chemical dyes, and other toxins.

These problems are probably manageable i your

sh consumption is occasional, but a steadydiet o sh is becoming questionable. Fish get

their omega-3 atty acids rom marine algae—a

green “vegetable,” so to speak. Likewise, you can

get omega-3 atty acids by eating green leay

vegetables, nuts, and seeds. Ground axseed and

walnuts are good sources o omegas.

10. What about ber supplements—will they help

me lose weight?

A: Research shows that increasing your ber

intake helps you lose weight even i the ber

benecial in reducing heart attacks. Other

studies show a denite link between alcohol

consumption in any amount and an increase

in certain cancers in women. Also, as we



137

intake helps you lose weight, even i the ber

comes rom a supplement. While it is more

desirable to get your ber rom ood, this is not

always easy to do, such as when traveling or at

the oce. In those instances you can considerusing a supplement such as Metamucil,

Metamucil Clear and Natural (previously

known as Fibersure), or Citrucel. I you use

these products, do not exceed the serving size

recommendations.

11. I know this is a silly question, but is chocolate

good or bad or you? I’ve heard both.

A: Ah, i only it were that simple! Imagine how

many books we’d have sold i this had been

called The Chocolate Diet. Cacao (cocoa) beans

are high in benecial antioxidants. However,

they’re also more than 50% at. And we never

eat these cacao beans raw. We add sugar,

at, and milk. Like other things, a little dark

chocolate rom time to time is okay, but eating

it every day is a bad idea.

12. Is it okay to drink beer and wine?

A: There’s research to indicate that drinking

one serving per day o beer or wine may be

mentioned earlier, alcohol lowers inhibitions,

which oten leads to more eating.

13. Sometimes when I eat sweets or drink alcohol

or coee, I need to take an antacid. What’s

happening?

A: Sweets, alcohol, and coee contain

irritating acids and they also stimulate the

stomach to over-produce its own acid. This

causes stomach acids to get up into the

esophagus where they don’t belong. This

problem is accelerated i you overeat or you’re

overweight. Lying down too soon ater you eatalso contributes to the problem. Stomach acid

in the esophagus is called heartburn or sour

stomach. Thus, the antacids.

Follow-up Q: So how do I stop it?

A: Your body is telling you to quit eating or

drinking the oending oods, especially within

4 hours o lying down to sleep. The Full Plate

Diet has been shown to reduce and eliminateheartburn and sour stomach. Try it.

For more inormation, please visit

www.FupDi..



138

No one cancheat you out o ultimate success

but yoursel.

—Ralph Waldo Emerson

Chapter teN



139

Onward!The most dicult thing is the decision to act, the rest

is merely tenacity. The ears are paper tigers. You can

do anything you decide to do.

—Amelia Earhart



140

Dear Reader,

You’re it. You’re the one. It’s you.

No one else has the authority to decide

ONE LAST TIME: Eat 40+ grams o ber

each day, begin every meal and snack with

ber oods, drink more water, and don’t eat



141

No one else has the authority to decide

how you’ll think, look, and eel.

What have you decided?

We want—very much—or you to lovebeing alive. Health, energy, and a positive

sel-image are wealth beyond words.

We wrote this book to give those things

to you.

You thought we did it or the money?

What money? The authors’ royalties rom

this book will go to a non-prot organization.We wanted it that way.

We didn’t write this book to make

money. We wrote it to make a dierence in

your lie.

You. You’re the one.

We’ve shared these nancial details

only to strengthen your condence in ourmotives and hopeully, lit your spirit. We

desperately want you to know how special

you are.

We have condence in you.

You can do this!

when you’re not hungry—and your lie will

change. It’s as simple as that.

Cutting out just 350 calories per day

translates to 35 pounds o weight loss in a

year. And i you’re eating high-ber oods,

you’ll never miss those calories. Take the

stairs instead o the escalator and your

results will happen even aster.

Did you know The Full Plate Diet is

thousands o years old? The earliest record

o it is ound in the rst chapter o the book

o Daniel. Medical historians consider it to

be the world’s rst clinical trial o a diet:

When Daniel asked that he and Shadrach,

Meshach, and Abednego be exempted rom

eating the ood provided by the king o

Babylon, the guard replied, “I am araid o my

lord the king, who has assigned your ood and

drink. Why should he see you looking worse

than the other young men your age? The king

would then have my head because o you.”

Daniel then said to the guard, “Please test

your servants or ten days: Give us nothing

but vegetables to eat and water to drink. Then

compare our appearance with that o the

young men who eat the royal ood, and treat

your servants in accordance with what you

Now is the time to begin thinking about

these things. Remember: I you ail to

plan, you plan to ail. Develop a plan or



142

your servants in accordance with what you

see.” So the guard agreed to this and tested

them or ten days. At the end o the ten days

they looked healthier and better nourished

than any o the young men who ate the royal

ood. So the guard took away the ood and

the wine they were to drink and gave them

vegetables instead.

Just as Daniel had to gain the cooperation

o the guard sent by the king o Babylon,

you’ll have to deal with well-meaning riends,amily, and co-workers. Will you know

what to say when someone who loves you

announces she made your avorite brownies?

And how will you respond to the riend

who’s convinced you’re not getting enough

protein? Sadly, the biggest problem oten

occurs ater the pounds begin to noticeablydrop o. That’s when jealousy and ear

can show up in the attitudes o the people

nearest you. These loved ones are going to

need reassurance that the new you is going

to continue loving the old them.

dealing with every potential setback. Win

the support o the people around you. You

might even inspire a ew o them to ollow

in your ootsteps.

Never orget you can do this. The Full

Plate Diet is easy, un, healthy, and it works.

You’re going to lose weight, eel younger,

look better, and regain lost vitality.

We oresee a healthy, happy you.

Send us an email to let us know o your

success. You can do this.

Stuart A. Seale, M.D.

Teresa Sherard, M.D.

Diana Fleming, Ph.D, LDN

About the Authors

i i h d



143

Su a. S, M.D.

Stuart A. Seale, M.D.,

board-certied amily

physician and coauthor

o The 30-Day Diabetes

Miracle (Penguin,

New York 2008) has

helped thousands o

patients over the past

quarter century. While

managing a solo amily

practice in Springeld,

Missouri, or 21 years,he treated an increasing number o patients who

suered rom liestyle-related diseases, including

obesity. This experience encouraged him to learn more

about treating the cause o these conditions, not just

how to control the symptoms.

He now serves as the medical director or

Ardmore Institute o Health and is the medical

director, physician, and educator or Liestyle Center o

America’s diabetes and weight management programs

in Sedona, Arizona.Dr. Seale graduated rom Loma Linda University

School o Medicine in 1979 and completed a amily

practice residency at the University o Missouri in 1983.

He has received the 3-year AMA Physician Recognition

Award 8 times, most recently in 2007.

Diana Feming, ph.D., l.D.N.

Diana Fleming,

Ph.D., was coounder

and comanager

o Country Lie

Vegetarian

Restaurants in

New York City and

London and a cooking

consultant or

Harvard University

and Wellesley

College. She earnedher Ph.D. in nutrition at Tuts University in Boston.

All our o her thesis papers were published in the

American Journal of Clinical Nutiriton.

Diana coauthored The 30-Day Diabetes Miracle

Cookbook (Penguin, New York 2008), where

her knowledge and expertise were valuable in

developing tasty high-ber, plant-based recipes

that help readers achieve signicant diabetes relie

and weight loss.

She joined the sta at the Liestyle Centero America in 2002, serving as Director o

Nutritional Services since 2003. Too oten

nutrition proessionals don’t know how to take

the theory o nutrition rom research to the plate.

Not so with Diana. She has a passion or nutrition

which translates into her personal love or

cooking, baking, and eating.

ts Sd, M.D.

Teresa Sherard,

M.D., earned her

medical degree

rom Loma Linda

University School

o Medicine in 1999.

She completed

her internship and

residency at Loma

Linda University

Hospital in 2002.

Two years later, shecompleted a ellowship in liestyle medicine at the

Liestyle Center o America.

As a sta physician at the Liestyle Center

o America, Dr. Sherard educates patients

to recapture their health and to successully

achieve weight loss. This is accomplished when

nutrition, exercise, and behavior treatment are

used together. Her warm personality enables

Dr. Sherard to build great riendships with her

patients.Dr. Sherard’s interest in liestyle medicine

began as she worked as a volunteer at the

Wildwood Liestyle Center and Hospital located

in Wildwood, Georgia, near her hometown o

Chattanooga, Tennessee.

In every recipe or success, quality ingredients are

Authors’ Acknowledgments

thank them deeply or the condence and trust they



144

In every recipe or success, quality ingredients are

necessary. One o these is creative genius. Along those

lines, we are grateul to our publisher Ray Bard who

accepted us as clients, and subsequently developed a

love aair with The Full Plate Diet. Ray took a rathermundane topic like ber and breathed into it reshness

and vitality. He then worked tirelessly to take us ar

beyond what we imagined possible. We are blessed to

now call him our riend. In the same category is Roy

Williams—what you hold in your hands is in large part

because o them.

The herbs and spices o our endeavor, what gives

The Full Plate Diet avor and substance, came rom the

sta o the Liestyle Center o America. They workeddaily to help us enrich this book, and our nal product

would not have been the same without them. LCA and

their Board o Directors supported this undertaking

rom the beginning, and they truly are the receptacle

that allowed The Full Plate Diet to be ormed. We

thank them deeply or the condence and trust they

have demonstrated in allowing us to be a part o this

opportunity.

There are individuals who stand out or each o us.

Diana wishes to thank her Mom, or raising her with alove or ber-rich oods without realizing what a git she

bestowed. Teresa is thankul or her wonderul parents,

who have been a source o continual inspiration. And

Stuart has deep gratitude or Sandra, his wie and a

secret ingredient in The Full Plate Diet recipe. Because

o her, he was able to remain dedicated and ocused.

She worked behind the scenes, lending encouragement,

editing skills, and priceless advice at the times they were

needed the most.O course, we also acknowledge and give thanks to

God, the creator o all health-giving, ber-rich oods. We

hope you enjoy the nal product o our endeavors as

much as we take pleasure in presenting it to you.

The author team, directed by Stuart Seale, worked long

Publisher’s Acknowledgments

Joe Pruss, our author services manager, coordinated



145

, y , g

and hard, making the book their number one priority.

Their goal was to oer a diet that meets people where

they are and guides them along a successul and

rewarding path. They wanted the book to be immediatelyuseul and reader riendly. We hope we have helped

them achieve those goals. Coauthors Teresa Sherard and

Diana Fleming brought unbounded enthusiasm and did

tons o research, checked the grocery shelves, and made

valuable contributions about the health and nutritional

benets o a high-ber diet. Stuart, at all hours, was

relentless in hammering out the concepts and details and

bringing his real-world experience to bear.

Sherry Sprague brought all her managing editorskills just in time. She was trac cop, cheerleader, and

enorcer. And, she got us to the nish line on time.

Je Morris was an editor or the very rst Bard

Press book. Over the years I’ve come to appreciate his

rare ability to retain the author’s voice while editing

with a sharp pencil and keen eye.

Deborah Costenbader, production editor

extraordinaire, made sure details were correct and in

place. Luke Torn with his eagle eye served once again asprooreader.

Gary Hespenheide, o Hespenheide Design, went

beyond his usual stylish design to create a very useul

and appealing book. The fexibility and patience o

Gary and his team, especially Randy Miyake, allowed

us to work through many variations and a demanding

schedule.

J , g ,

the reader’s survey, worked the booth at the big book

show, and kept the operation running while I worked on

the book.

Todd Sattersten contributed strategies or gainingthe readers’ commitment and sharing their success

with others.

Montague, my son who lives in God’s country,

reviewed early drats and provided valuable eedback.

Without Roy Williams there would be no book. As

marketing strategist or The Liestyle Center o America,

he saw the signicant weight loss o patients in the LCA

intensive diabetes program. He knew LCA’s mission was

to reach as many people as possible—to oer them away to change their eating liestyle or the better. He

said, “I you want to reach a large audience, take your

success to the world with a diet book.” CEO Sid Lloyd

quickly got on board and under his able leadership

gained the commitment o the LCA Board o Directors.

All along the way, Chairman o the Board Dr. Franklin

House gave support and encouragement that lited

our spirits and eorts. Roy stayed involved throughout,

even proposing the idea or the book ’s title.This is also a personal book or me. Beore we

signed the publishing agreement I started The Full Plate

Diet. I lost 30 pounds in the rst 5 months and have

kept it o since. So, I know how it changes your lie.

Ray Bard

Publisher

The Full Plate Diet All-StarsEarly on we sent the Cameron Alexander Marge Lambert



146

y

authors’ rst drat to

38 readers—a mix o ages

rom 15 to 85. We wantedto get their ideas about

how to make The Full

Plate Diet a better book.

We encouraged them to

be tough and talk to us

straight. They did. Lots

o good ideas. As wecontinued to develop the

book, we went to them

to report on our progress

and to get their eedback.

Many thanks to all our

readers. They are indeed

All-Stars.

Linda Blackburn

Gwen Bosley

Rick Bramlett Jason Brockwell

Amy Buckley

Dan Carnahan

Judy Carr

Ed Conway

Diana Deaton

Tamara EavesTommy Emde

Amy Esqueda

Jennier Evans

Joe Hamilton

Sue Hawkins

Kate Hendricks

Rosie HilliardMeg LaBorde Kuehn

g

Pat Miller

Hazel Nobe

Kenneth C. NobeMona Ozbirn

Laura Pack

JoAnn Panke

Jerry Pruss

Kim Pruss

Peggy Pruss

Kay RoachCynthia Robbins

Jennie Rollins

Sara Schneider

Elmer H. Seale

Jordan Seale

Sarah Sprague

Felicia StonedaleAne Urquiola

Index

A Bathroom scale, 37 Bread ruits or, 16, 47, 48



147

Acai, 136

Accountability partners, 36, 38

Acid reux, 18, 137

ADHD, 63

Agave nectar, 135Agriculture Department, U.S., 13

Alauda, Astrid, 55

Alcohol consumption, 137

Algae, marine, 136

Almond butter sandwich, 81

Almonds, 62, 64, 80, 105

Alzheimer’s disease, 50, 66

American College o Endocrinology, 16–17

American Diabetes Association, 16

American Dietetic Association, 16

American Heart Association, 16

Amino acids, 67, 71

Anemia, 52, 71Antacids, 137

Anthocyanin pigments, 45

Antibiotic sensitivities and resistance, 136

Antioxidants, 47, 56, 67, 73, 135, 136, 137

Apples, 44, 47, 80, 105

Applesauce, 86, 87, 105

Armstrong, Louis, 61

Arthritis, 18, 53, 67

Articial sweeteners, 131, 132, 134.

See also Sugar; Sweeteners

Asthma, 17, 53

Attention decit hyperactivity disorder

(ADHD), 63Autoimmune diseases, 63

Avocados, 25, 50, 51

BBaked potatoes, 82, 105

Bakery goods, 105, 117, 130. See also Bread;

Desserts

Bananas, 44, 49, 81, 105

Barley, 68, 70, 79

Bean dip, 105

Bean Salad, 84

Beans. See also specic beans

on baked potato, 82, 105

burritos, 78

health benets o, 56–61

intestinal gas rom, 56, 61

list o, 56–61

nutrition rating o canned beans, 117

in pasta, 89

in pitas, sandwiches, and wraps, 94–95

in pizzas, 93

as portable/oce oods, 111

in salads, 84–85, 111

in smoothies, 97

in soups, chili, stews, 90–91

in stir-rys, 98–99

Beer, 137Beets, 50

Behavior change, 29–33, 37–39

Benoit, Jehane, 83

Berries, 17, 44, 45, 77, 105. See also Fruits

Beta carotene, 52, 55

Beta-glucan, 72

Birthday parties, 111

Black beans, 56, 60

Black-eyed peas, 56

Blackberries, 44, 45, 77

Blood pressure

ruits or lowering, 48, 49

meat and dairy products and, 136nuts and seeds or lowering, 64, 67

sodium and, 135

vegetables or lowering, 50, 51

Blood sugar, 17, 57, 61, 64, 72, 136. See also

Diabetes

Blueberries, 17, 44

Bone health, 46, 63, 64, 70

Bran muns, 105

Brazil nuts, 62

peanut butter sandwich, 81

whole-grain bread, 68, 81, 105

Breakast cereals, 77, 119–20

Breast cancer, 67. See also Cancer

Brillat-Savarin, Jean Anthelme, 109

Broccoli, 50, 52

Bronchitis, chronic, 17

Brown bag meals, 110. See also Portable

ber oods

Brown rice, 68, 73, 105, 111

Buckwheat groats, 68

Burritos, 78

Butter. See also Fats

Butyrate, 18

CCabbage, 50

Caeine, 18, 137

Calcium, 62, 64

Calcium pectate, 55

Calculator, ber, 25, 37

Calories. See also specic oods

ber and, 10–11, 141

health and reduced-calorie diet, 16–19

high-calorie oods and weight gain, 11

weight loss and reduced-calorie diet,

10, 27–28, 141

Campbell, T. Colin, 11

Cancer

alcohol consumption and, 137

breast cancer, 67colon cancer, 65

ree radicals and, 19

meat and dairy products contributing

to, 136

obesity and, 14

prostate cancer, 67

Cancer prevention

beans or, 58, 61

caloric restriction or, 19

Full Plate Diet or, 16

grains or, 73

nuts and seeds or, 65, 67

vegetables or, 16, 50, 52, 54, 55

Canned oods, nutrition ratings o, 11 7–19,

130

Carbohydrates, 136

Cardiovascular health

ber and, 16

grains or, 73

meat and dairy products and, 136

nuts and seeds or, 64, 66

vegetables or, 50

Carroll, Jon, 58

Carrots, 50, 55

Cataracts, 50, 53

Cereals

cold cereals, 77, 119–20hot cereals, 80, 105

Chain restaurants. See Restaurants

Changes in behavior, 29–33, 37–39

Cheese. See Dairy products

Chia seeds, 62

Chicken. See Meats

Childs, Julia, 76

Chili Fiber Wheel, 90–91

The China Study (Campbell), 11

Chips, 119, 125

Chlorogenic acid, 54

Chocolate, 137

Cholesterol, 10, 134, 136Cholesterol-lowering oods

beans, 57, 60, 61

ruits, 48

grains, 72

nuts and seeds, 62, 65, 66

vegetables, 51, 55

Coee, 137

Coleslaw, Tropical, 84

Colon cancer, 65. See also Cancer

Colon problems, 18

Condiments. See Dressings; Sauces;

Spreads

Constipation, 18, 57

Convenience oods. See Fast-ood

restaurants; Packaged oods; Snack

choices o, 10–11

ailure o, 11, 83

“at-burner” and “at-blocker” pills, 11

gimmick diets, 10

high-protein diets, 10

reduced-calorie diet and weight loss,

“Fat-burner” and “at-blocker” pills, 11

Fatigue, 18–19

Fats

chocolate and, 137

in packaged oods, 117–25, 132

polyunsaturated at, 134

soups, chili, stews, 90–91

stir-rys, 98–99

wafes and pancakes, 86–87

Filberts, 62

Fish, 136

Flavonoids, 47, 48, 69



148

oods

Cookies, 117. See also Desserts

Copper

in beans, 58, 61

in grains, 70

in nuts and seeds, 62

in vegetables, 54

Corn, 50

Corn syrup, 131, 136

Cornmeal, whole-grain, 68

Crackers, 120, 130

DDaily log, 37

Dairy products

in Fiber Wheels generally, 83

health problems rom, 136

nutrition ratings or grocery products,121

in pasta, 89


in pizzas, 93

reduced intake o, 25, 26

in salads, 85

in wafes and pancakes, 86–87

Daniel, Book o, 141–42

Dark chocolate, 137

Dementia, 73. See also Alzheimer’s disease

Depression, 49, 63

Desserts, 14, 113, 117, 122, 130. See also

SugarDiabetes

in children, 14

control o, with Full Plate Diet, 17, 135

oods or prevention o, 50, 57, 64

statistics on, 14, 16–17

type 2 diabetes, 14, 135

Diarrhea treatment, 18

Dietary ber. See Fiber; and specic oods

Diets. See also Full Plate Diet; Weight loss

10, 27–28

research on, 11, 16–19

Digestive complaints, 18, 50, 57

Dinner rolls, 130. See also Bakery goods

Dressings or salads, 84, 120, 130

Dried ruit, 100–101, 104, 125. See also

Fruits

Drinks

coee, 137

ruit juices, 123

smoothies, 96–97, 105

sot drinks, 14

tea, 136

vegetable juices, 123–24

wine and beer, 137

Dry eye syndrome, 63

EEarhart, Amelia, 139

Eating out

ast-ood restaurants, 28, 126–49

rating system or, 126–29

tips or, 112–13

web sites or nutritional inormation

or, 126

Eczema, 67

Edwards, Sally, 115

Einstein, Albert, 34

Ellagic acid, 67

Emerson, Ralph Waldo, 138

Emphysema, 17Enriched grains, 68, 131. See also Grains

Entrees, rozen, 122

Exchanges or high-ber oods, 105, 160

Exercise, 25, 27–28, 37

FFairchild, David, 51

Family members, 38, 142

Farmer’s markets, 130

Fast-ood restaurants, 28, 126–29


in restaurant ood, 127–29, 132

trans at, 117–25, 127–29, 130, 132, 134

Fatty acids, 18, 63, 67, 135, 136

Fiber. See also Fiber Power Ups; Fiber

Wheels; Full Plate Diet; and specic

oods

calories and, 10–11, 141

daily amount o (number o grams), 24,

26, 27, 141

ood label inormation on, 25, 26, 116

gram counts or ber meals, 102–3


high-ber exchanges, 105

media on, 12–13

new packaged ood products with, 135

portable ber oods, 111

protein and, 29research on, 11, 16–19

ten weight-loss tips, 105

top ber oods list, 159–60

and weight loss, 10, 11, 141

Fiber bars, 121

Fiber calculator, 25, 37

Fiber Power Ups

baked potato, 82, 105

breakast cereal, 77

burritos, 78

oatmeal, 80

peanut butter sandwich, 81

tomato soup, 79Fiber Wheels

ruit salads, 100–101

gram counts or ber meals, 102–3

introduction to, 83

pasta, 88–89

pitas, sandwiches, and wraps, 94–95

pizzas, 92–93

salads, 84–85, 100–101

smoothies, 96–97, 105

Flavorings

or smoothies, 97

or stir-rys, 98–99

Flaxseeds, 62, 63, 136

Fleming, Diana, 143

Folate

in almonds, 64

in avocados, 51

in beans, 56, 58

in berries, 45


Folic acid, 59

Food labels, 25, 26, 116, 131

Foris, Audrey, 48

Free radicals, 19

Fried oods, 130

Friends, 36, 38, 110, 142

Frozen oods, nutrition ratings o, 122, 130Fructose, 44. See also Sugar

Fruit juices, 123

Fruit Salad Fiber Wheels, 100–101

Fruit sorbet, 105

Fruits. See also specic ruits

dried ruit, 100–101, 104, 125

in ruit salads, 100–101


list o, 44–49

nutrition ratings or canned ruit,

117–18, 130

nutrition ratings or rozen ruits, 122,

130in oatmeal, 80


ripeness o, 44

in salads, 84–85, 111

in sandwiches, 81

in smoothies, 97, 105


sugar in, 44

Taste Power Ups, 104


yogurt and, 111

Full Plate Diet. See also Fiber; Fiber Wheels

behavior change and, 29–33, 37–39

commitment to, 31–33

exercise and, 27–28, 37

at restaurants, 113

in salads, 84–85




whole grains dened, 68, 131

heartburn, 18, 137

joint pain, 18

lung problems, 17

rom meats and dairy products, 136

obesity and overweight, 14, 17

sexuality, 19

in beans, 56, 59

in grains, 71


in vegetables, 52, 53, 54

JJoint pain 18



149

Fiber Power Ups or, 76–82

goal setting or, 36


long-term goal o, 26, 27, 141

medical research supporting, 16–19

rating system or commercial and

restaurant oods, 116–29, 132

Readiness Assessment or, 30–33

starting the process, 24–33, 36–39

success stories on, 27, 37

support or, 36–37

ten questions on, 1

three stages o, 24–26

web site or, 14, 25, 37, 116

weighing and daily log or, 37

GGarbanzo beans, 56

Gazpacho Soup, 90

Gimmick diets, 10

Glucose, 44. See also Sugar

Goals

or Full Plate Diet, 26, 27, 141

short-term goals, 36

or weight loss, 36

Goethe, Johann Wolgang von, 160

Grains. See also specic grains

enriched grains dened, 68, 131


list o, 68–73

nutrition ratings or grocery products,123

packaged oods with rened grains,

117–25

in pasta, 89


in pizzas, 93

restaurant ood with rened grains,

127–29

Green beans, 56

Green cabbage, 50

Green peas, 56

Green Salad, 84

Green tea, 136

Greens. See also Vegetables


in salads, 84–85

Groats, buckwheat, 68

Grocery shopping and grocery oods,

116–25

Growth hormones, 136

Guava, 44

HHamilton, Joe, 27, 37

Harvard School o Public Health, 11

Hazelnuts, 62

Health. See also Health benets; Health

problems

and longevity, 19, 60

state ranking on, 14

statistics on, 14

Health & Nutrition Letter , 9, 13

Health benets. See also Health problems

o ruits, 44–49

o grains, 69–73

o nuts and seeds, 62–67

o vegetables, 50–55

Health care expenditures, 14

Health problems. See also Blood pressure;Cholesterol; Diabetes; Health benets;

and other specic health problems

cancer, 14, 16, 19, 67, 136

cardiovascular diseases, 16, 50, 64, 66,

73, 136

diabetes, 14, 16–17, 50

digestive complaints, 18, 50, 57

atigue, 18–19

sleep apnea, 17

Heart attack, 16, 136

Heart disease. See Cardiovascular health

Heartburn, 18, 137

Hemoglobin, 59

Herbs


in pasta, 88–89

in pizzas, 93




Herperidin, 48

High blood pressure. See Blood pressure

High-ber oods. See Fiber; Fiber Power

Ups; Fiber Wheels; Full Plate Diet; and

specic oods

High-protein diets, 10. See also MeatsHippocrates, 133

Honey, 135

Hot cereals, 80, 105

Hot ashes, 65

Hubbard, Elbert, 15

Hummus, 105, 111

Hydrogenated oil. See Trans at

Hypertension. See Blood pressure

IIacocca, Lee, 72

Immune system, 46, 64, 67

Inammatory bowel disease, 18Inositol hexaphosphate, 58

Insulin, 136. See also Diabetes

Internet

Full Plate Diet web site, 14, 25, 37, 116

restaurant nutritional inormation

on, 126

Intestinal gas rom beans, 56, 61

Iron

Joint pain, 18

Juices

ruit juices, 123

vegetable juices, 123–24

KKale, 50

Keller, Helen, 158

KFC, 127

Kidney beans, 56, 61

Kiwi, 44

Kiyosaki, Robert, 156

LL-arginine, 6 7

Legumes. See Beans

Lentil Stew, 90

Lentils, 56, 58, 90

Lettuce, 50Liestyle Center o America, 37, 153

Lignans, 69

Lima beans, 56

Limonoids, 48

Liquid base o smoothies, 97

Longevity, 19, 60

Lung problems, 17

Lupus, 67

Lutein, 53

Lysine, 71

M

Macular degeneration, 53Magnesium, 56, 61, 62

Manganese

in beans, 56, 61

in grains, 70, 73

in nuts and beans, 62

in vegetables, 54

Mangoes, 44

Margarines, 124

Marine algae, 136

McNeely, Paul, 18

Meats

in Fiber Wheels generally, 83

health problems rom, 136

nutrition ratings or processed and

state o American nutrition, 14

supplements or, 135

Nuts and seeds. See also specic types o

nuts and seeds


list o, 62–67

Peanut butter, 81, 124

Peanuts, 62, 66

Pearl barley, 68, 70

Pears, 44, 46

Peas, 56, 99

Pecans, 62

Psoriasis, 67

Pumpkin seeds, 62

QQuercetin, 47, 54

Quinoa, 68, 71



150

packaged meat, 124–25

in pasta, 89


in pizzas, 93


in salads, 85



Medical research, 16–19

Memory unction, 59

Menopause, 65

Metabolic rate, 52

Migraine, 71

Millet, 68

Minerals, 19, 135. See also specic minerals

Miss Piggy, 39

Monosodium glutamate. See MSG

MSGavoidance o, 131


Muns, 105. See also Bakery goods; Grains

Multi-Bean Salad, 84

Muniz, Frankie, 49

Mylybdenum, 59

NNational Heart, Lung, and Blood Institute,

11

National Weight Control Registry, 10,

27–28

Navy beans, 56, 57Niacin, 64, 66

Nightingale, Florence, 35

Nut butters, 25, 81, 124

Nutrition. See also Fiber; and specic oods

ber as important in, 13, 28

ood label inormation on, 25, 26, 116,

131

in grocery oods, 116–25

in restaurant ood, 126–29


reduced intake o, 25

in salads, 84–85

in smoothies, 97




OOatmeal, 80, 105

Oats, 68, 72

Obesity and overweight, 14, 17

Oce oods, 110–11

Oleic acid, 51

Olives, 51

Omega-3 atty acids, 18, 63, 67, 136

Oranges, 44, 48, 105

Organic ood, 130

Ornish, Dean, 11

Oryzanol, 73

Osteoarthritis, 18, 53

Osteoporosis, 53, 136

Overweight individuals. See Obesity and

overweight

PPackaged oods

canned oods, 117–19, 130

cautions on, 130, 131

ber added to processed oods, 135

rozen oods, 122, 130

nutrition ratings o, 116–25

Pancake/Wafe Fiber Wheel, 86–87

Panothenic acid, 62

Papaya, 44

Partially hydrogenated oil. See Trans at

Parties, 111

Pasta Fiber Wheels, 88–89

Pasta Salad, 84

Pasta sauces, 88–89

Peaches, 44

Phosphorus, 62, 70

Physical activity, 25, 27–28, 37

Phytonutrients

in beans, 56

denition o, 17

in ruits, 48

in grains, 69

in high-ber oods generally, 19, 135

in vegetables, 50

Phytosterols, 65, 69

Picasso, Pablo, 25

Pickles, 120

Pills or weight loss, 11

Pinto beans, 56, 59

Pita pockets, 94–95, 111

Pizza Fiber Wheels, 92–93

Pizza sauces, 92

Play to Win (Wilson), 37–39Polyphenols, 67

Polyunsaturated at, 134

Popeye, 53

Portable ber oods, 111

Positive thinking, 38

Potassium

in ruits, 49


in vegetables, 51, 54, 61

Potatoes. See Baked potatoes; Sweet

potatoes

Poultry. See Meats

Power Ups. See Fiber Power Ups; TastePower Ups

Processed oods. See Packaged oods

Prochaska, James, 29

Prostate cancer, 67. See also Cancer

Protein. See also Meats

in beans, 56, 58, 61

ber and, 29

in grains, 71, 72

high-protein diets, 10

RRaspberries, 44, 45

Rating system or commercial and

restaurant oods, 116–29, 132

Respiratory problems, 17Restaurants

ast-ood restaurants, 28, 126–29

rating system or, 126–29

tips or, 112–13

web sites or nutritional inormation

rom, 126

Resveratrol, 66

Rewards or behavior change, 38

Rheumatoid arthritis, 53, 67

Riboavin (vitamin B2), 62, 64, 71

Rice, brown, 68, 73, 105, 111

Rice, wild, 68

Richardson, Rosamond, 43Rolls, 130. See also Bakery goods

Romaine lettuce, 50

Rye akes, 68

SSalad dressings, 84, 120, 130

Salad Fiber Wheels, 84–85, 100–101

Salads

dressings or, 84, 120, 130

ruit salads, 100–101, 111


vegetable salads, 84–85, 111

Salt. See SodiumSandwiches

Fiber Wheel, 94–95

nut butter sandwiches, 81

veggie sandwiches, 111

Saponins, 58, 60, 69

Sauces

or ruit salads, 100–101

nutrition ratings or grocery oods, 120

pasta sauces, 88–89

pizza sauces, 92


Scale, bathroom, 37

Seale, Stuart A., 143

Seeds. See Nuts and seeds

Selenium, 62, 70

corn syrup, 131, 136

diabetes and, 17

atigue and, 18

ructose, 44

in ruits, 44

glucose, 44

h h

Trans at

cholesterol and, 134



suggestions or avoiding, 130

Traveling, 114

l l l

WWafe/Pancake Fiber Wheels, 86–87

Walnuts, 62, 67, 136

Warhol, Andy, 75

Water

amount needed daily, 26



151

Serotonin, 49

Seuss, Dr., 23

Sexuality, 19

Sherard, Teresa, 143

Shortening, 124. See also Fats; Trans at

Sleep apnea, 17

Smith, Ian K., 11

Smoothie Fiber Wheels, 96–97, 105

Snack oods, 19, 25, 125, 130

Sodium

health problems and, 135



Sot drinks, 14

Sorbet, 105

Soup stock, 90–91

Soups

Fiber Wheel or, 90–91nutrition ratings or canned soups, 125


stock or, 90–91

tomato soup power up, 79

Spices




Spinach, 50, 53

Spreads

nut butters, 25, 81, 124

nutrition ratings or grocery oods, 120

in pitas, sandwiches, and wraps, 94–95Stew Fiber Wheel, 90–91

Stir-ry Fiber Wheels, 98–99

Strawberries, 17, 44

Stroke, 16, 50, 51, 136

Sucrose, 44. See also Sugar

Sugar. See also Desserts; Sweeteners

biochemistry o blood sugar, 17, 136

consumption o, 14

high-ructose corn syrup or sugar, 131


sucrose, 44

turbinado, 96

Sunower seeds, 62, 65

Supplements, 135

Support

o riends and amily members, 36,

38, 110

Internet support, 37

or weight loss, 36–37

Sweet potatoes, 50, 54, 105, 111

Sweeteners. See also Sugar

agave nectar, 135

articial sweeteners, 131, 132, 134


honey, 135

or smoothies, 97Taste Power Ups, 104

TTabouli, 84, 111

Taco Salad, 84

Taste Power Ups, 104. See also Herbs;

Spices; Toppings

Tea, 136

Teeth and gums, 47, 70

Thiamine, 59

Thoreau, Henry David, 30

Thyroid hormone metabolism, 70

Thyroxin, 52Tobacco, 14

Tomato soup, 79

Tomatoes, 50

Toppings



or wafes and pancakes, 86–87

Tortillas, 78, 105

Tropical Coleslaw, 84

Tuts University, 9, 13

Turbinado, 96. See also Sugar

Twinkies, 14

Type 2 diabetes, 14, 135

UUniversity o Colorado, Denver, 17

USDA (U.S. Department o Agriculture),

13, 42

VVegetable juices, 123–24

Vegetables. See also specic vegetables


list o, 50–55

nutrition ratings or rozen vegetables,

42, 122, 130

nutrition ratings o canned vegetables,118–19, 130

in pasta, 89


in pizzas, 93


at restaurants, 113

in salads, 84–85, 111

in smoothies, 97



in tomato soup, 79

Vitamin A, 46, 55

Vitamin B, 45, 51

Vitamin B1, 59, 62

Vitamin B2, 62, 64, 71

Vitamin B6, 49, 62

Vitamin C, 45, 46, 52

Vitamin E, 51, 62, 65

Vitamin K, 51

Vitamins, 19, 135. See also specic vitamins

at restaurants, 112

Web sites

or Full Plate Diet, 14, 25, 37, 116

or restaurant nutritional inormation,

126Weighing on scale, 37

Weight loss. See also Diets; Fiber; Full

Plate Diet

behavior change and, 29–33, 37–39

and ber, 10, 11, 141

goal or, 36

pills or, 11

Readiness Assessment or, 30–33

reduced-calorie diet and, 10, 27–28, 141

research on, 11, 16–19

support or, 36–37

ten tips or, 105

Wendy’s, 129Wheat, 68, 69

Wheels. See Fiber Wheels

Whole grains. See Grains

Wild rice, 68

Willett, Walter, 11

Wilson, Larry, 37–39

Wine, 137

Wool, Virginia, 114

Wraps, 94–95, 111

YYoda, 38

Yogurt, 111

ZZinc, 62

Zucchini, 50

Cv, © Antonio Muñoz Palomares/iStockphoto; 2, © Ensa/

iStockphoto; 5, © Sporrer/Skowronek /StockFood Munich;

iStockphoto (quinoa), © sasimoto/iStockphoto (oats),

© ilmwa555/iStockphoto (brown rice); 69, © ilmwa555/iStockphoto;

95, © Scott Hirko (alael), © Leonid Nyshko/iStockphoto (spinach),

© Steanie Timmermann/iStockphoto (almonds & blackberries),

Photo Credits



152

6, © Lise Gagne/iStockphoto; 7, © Food Collection/StockFood;

8, © webphotographeer/iStockphoto; 9, © Matilda Lindeblad/

StockFood Munich; 13, © Luis Albuquerque/iStockphoto; 14, © Brent

Shetler/iStockphoto; 15, © evirgen/iStockphoto; 20, © Ernesto Solla

Domínguez/iStockphoto; 21, © DNY59/iStockphoto; © digitalskillet/

iStockphoto; 22, © digitalskillet/iStockphoto; 23, © David Joyner/iStockphoto (water), © Jason Reekie/iStockphoto (broccoli), © Leonid

Nyshko/iStockphoto (spinach), © Klaudia Steiner/iStockphoto

(peach); 24, © Rob/Fotolia; 25, © Matteo Torri/StockFood Munich;

29, © Leo Kowal/iStockphoto; 31, © Lise Gagne/iStockphoto;

32, 33, © Antonio Muñoz Palomares/iStockphoto; 34, © Juice Images/

Fotolia; 35, © David Crockett/iStockphoto; 36, © Klaudia Steiner/

iStockphoto (peach), © Jupiterimages/Getty Images; 37, © iooto/

Shutterstock Images; 39, © Simone van den Berg/iStockphoto;

40, © Monkey Business Images/Shutterstock Images; 41, © archana

bhartia/iStockphoto; 43, © bluestocking/iStockphoto (raspberries),

© Jason Reekie/iStockphoto (broccoli), © Steanie Timmermann/

iStockphoto (black beans, almonds), © sasimoto/iStockphoto

(oatmeal); 44, © IvanMikhaylov/iStockphoto (blackberries),

© bluestocking/iStockphoto (raspberries), © elinda/iStockphoto(pears), © Viktor Kitaykin/iStockphoto (apple), © Doug Cannell/

iStockphoto (orange), © kutay tanir/iStockphoto (bananas);

45, © IvanMikhaylov/iStockphoto (blackberries), © bluestocking/

iStockphoto (raspberries); 46, © elinda/iStockphoto; 47, © Viktor

Kitaykin/iStockphoto; 48, © Doug Cannell/iStockphoto; 49, © kutay

tanir/iStockphoto; 50, © eyewave/iStockphoto (avocado), © Jason

Reekie/iStockphoto (broccoli), © Leonid Nyshko/iStockphoto

(spinach), © DNY59/iStockphoto (sweet potatoes), © Enity Stock

Photography/iStockphoto (carrots); 51, © eyewave/iStockphoto

(avocado); 52, © Jason Reekie/iStockphoto; 53, © Leonid Nyshko/

iStockphoto; 54, © DNY59/iStockphoto; 55, © Enity Stock

Photography/iStockphoto; 56, © Teresa Azevedo/iStockphoto

(navy beans), © asterix0597/iStockphoto (lentils), © Donald Erickson/

iStockphoto (pinto beans), © Steanie Timmermann/iStockphoto(black beans), © Anna Yu/iStockphoto (kidney beans); 57, © Teresa

Azevedo/iStockphoto; 58, © asterix0597/iStockphoto; 59, © Donald

Erickson/iStockphoto; 60, © Steanie Timmermann/iStockphoto;

61, © Anna Yu/iStockphoto; 62, © Steanie Timmermann/iStockphoto

(axseeds, almonds), © Nina Shannon/iStockphoto (sunower seeds),

© Matej Michelizza/iStockphoto (peanuts), © MistikaS/iStockphoto

(walnuts); 63, 64, © Steanie Timmermann/iStockphoto; 65, © Nina

Shannon/iStockphoto; 66, © Matej Michelizza/iStockphoto;

67, MistikaS/iStockphoto; 68, © ilmwa555/iStockphoto (wheat),

© sasimoto/iStockphoto (barley), © Steanie Timmermann/

70, © sasimoto/iStockphoto; 71, © Steanie Timmermann/

iStockphoto; 72, © sasimoto/iStockphoto; 73, © ilmwa555/

iStockphoto; 74, © Jack Puccio/iStockphoto; 75, © Gretchen

Halverson/iStockphoto (cereal), © Jens Hilberger/iStockphoto

(blackberries), © Nathan Jones/iStockphoto (tomato soup),

© sasimoto/iStockphoto (barley), © Robyn Mackenzie/iStockphoto(salad), © Steanie Timmermann/iStockphoto (black beans),

© Shannon Long/iStockphoto (pasta), © Diane Diederich/

iStockphoto (vegetables); 77, © Scott Hirko (cereal), Scott Hirko

(Power Up cereal); 78, © Scott Hirko (Taco Bell Fresco burrito),

© Scott Hirko (Power Up Burrito); 79, © Scott Hirko (soup), © Scott

Hirko (Power Up soup); 80, © Scott Hirko (oatmeal), © Scott Hirko

(Power Up oatmeal); 81, © Scott Hirko (sandwich), © Scott Hirko

(Power Up sandwich); 82, © Scott Hirko (potato), © Scott Hirko

(Power Up potato); 84, © Tomboy2290/iStockphoto; 85, © lepas

2004/iStockphoto (spinach), © stoupa/iStockphoto (pepper),

© stoupa/iStockphoto (pepper), © Nina Shannon/iStockphoto

(sunower seeds), © Steanie Timmermann/iStockphoto (beans),

© sparkia/iStockphoto (salsa), © ivanmateev/iStockphoto (salmon),

© picstodisc/iStockphoto (croutons), © Jamesmcq24/iStockphoto(mandarins), © Scott Hirko (salad); 86, © JackJelly/iStockphoto

(pancakes), © Lana Langlois/iStockphoto (wafes); 87, © ilmwa555/

iStockphoto (spelt berries), © absolutely_renchy/iStockphoto

(strawberry), © Scott Hirko (pancakes/wafes), © rjzinger/

iStockphoto (yogurt), © duckycards/iStockphoto (peacans),

© AbbieImages/iStockphoto (apple sauce); 88, © vpd/iStockphoto

(olives), © photka/iStockphoto (pasta), © VMJones/iStockphoto

(olive oil); 89, © AdrlnJunkie/iStockphoto (pasta), © Scott Hirko

(pasta plate), © Jason Reekie/iStockphoto (broccoli), © Steanie

Timmermann/iStockphoto (black beans), © Yasonya/iStockphoto

(cheese), © vtupinamba/iStockphoto (garlic), © JackJelly/iStockphoto

(pesto); 90, © Scott Hirko (soup), © adliemarketing/iStockphoto

(chili); 91, © Scott Hirko (soup), © ranplett/iStockphoto (tomato),

© ilmwa555/iStockphoto (pasta), © iStockphoto (chili), © otogal/iStockphoto (beans), © YinYang/iStockphoto (chicken),

© vtupinamba/iStockphoto (garlic), © Dmitriooo/iStockphoto

(onion); 92, © Bienchen-s/iStockphoto (herb), © YinYang/iStockphoto

(mushrooms), © bluestocking/iStockphoto (tomatoes), © Juanmonino/

iStockphoto (tortillas), © Jamesmcq24/iStockphoto (pepper);

93, © Scott Hirko (pizza); © og-vision/iStockphoto (pita bread),

© Dmitriooo/iStockphoto (onion), © Yasonya/iStockphoto (cheese),

© Steanie Timmermann/iStockphoto (black beans), © vtupinamba/

iStockphoto (garlic), © JackJelly/iStockphoto (pesto); 94, © kcline/

iStockphoto (sandwich & alael), © creacart/iStockphoto (wrap);

© prill/iStockphoto (egg), © sparkia/iStockphoto (salsa), © eyewave/

iStockphoto (avocado); 96, © kutay tanir/iStockphoto (bananas),

© JPecha/iStockphoto (peaches), © egal/iStockphoto (dates), © Scott

Hirko (pink smoothie), © V. J. Matthew/iStockphoto (green smoothie);

97, © EasyBuy4u/iStockphoto (milk), © Olga Lyubkina/Shutterstock

(smoothie), © absolutely_renchy/iStockphoto (strawberry), © EnityStock Photography/iStockphoto (carrots), © Teresa Azevedo/

iStockphoto (navy beans), © nataq/iStockphoto (vanilla), © Steanie

Timmermann/iStockphoto (axseeds), © lonmar/iStockphoto

(honey); 98, © Steano Tiraboschi/Shutterstock (vegetables),

© oscargalway/iStockphoto, © B.G. Smith/Shutterstock (wok);

99, © Scott Hirko (stir ry), © ilmwa55/iStockphoto (rice),

© NoDerog/iStockphoto (napa), © timsa/iStockphoto (sesame),

© trigga/iStockphoto (snow peas), © vtupinamba/iStockphoto

(garlic), © ivanmateev/iStockphoto (salmon), © LeroySmart/

iStockphoto (soy sauce), © elinda/iStockphoto (papaya);

100, © JackJelly/iStockphoto (ruit salad), © mchudo/iStockphoto

(pineapple), © ilmwa555/iStockphoto (granola), © billberry-

photography/iStockphoto (cantaloupe), © thebroker/iStockphoto

(cinnamon); 101, © irabel8/Shutterstock (ruit salad), © timsa/iStockphoto (kiwi), © vladm/iStockphoto (raisins), © rjzinger/

iStockphoto (yogurt), © Valentyn Volkov/iStockphoto (mint),

© stray_cat/iStockphoto (nuts), © orley/iStockphoto (jam);

102, © Scott Hirko; 103, © Scott Hirko; 104, © Steanie Timmermann/

iStockphoto (almonds), © Jamesmcq24/iStockphoto (pepper),

© Enity Stock Photography/iStockphoto (carrots), © sparkia/

iStockphoto (salsa), © magnet-creative/iStockphoto (red chili),

© Entienou/iStockphoto (lemons), © elinda/iStockphoto (pears),

© kutay tanir/iStockphoto (bananas), © lonmar/iStockphoto

(honey), © bedo/iStockphoto (ginger), © vtupinamba/iStockphoto

(garlic); 105, © yurok/iStockphoto (emale), © Nina Shannon/

iStockphoto (sunower seeds), © Viktor Kitaykin/iStockphoto

(apple); 106, © Sean Locke/iStockphoto; 107, © 20/21/iStockphoto;

108, © webphotographeer/iStockphoto; 109, © Creatista/iStockphoto; 110, © mammamaart/iStockphoto; 111, © GagarinART/

iStockphoto; 112, © Pumba1/iStockphoto; 114, © scorpion56/

iStockphoto; 115, © Randy Miyake; 125, © iooto/Shutterstock;

126, © vladacanon/iStockphoto; 128, © bloodstone/iStockphoto;

131, © michaelangeles/iStockphoto; 132, © Tim Pannell/Corbis;

133, © Mustaa Deliormanli/iStockphoto; 138, © Yuri Arcurs/

iStockphoto; 139, © ranplett/iStockphoto; 140, © Yuri Arcurs/

Shutterstock; 155, © Antonio Muñoz Palomares/iStockphoto;

157, © Antonio Muñoz Palomares/iStockphoto; 160, © yurok/

iStockphoto; ends , © Mosich/iStockphoto

Who We Are & Why We Care About YouThe Liestyle Center o America is a 501c3 non-prot group o people whose only mission is to



153

improve the health and vitality o human beings around the world.

You love your lie enough to be reading this book right now, so you’re the person we were

sent to help.We’ve got all kinds o resources available to you that aren’t available in bookstores. You’ll

nd them at www.FupDi.. Just look or the button marked “Resources.”

Or you can call us at 877-775-2610.

Here is one o our recent publications available only rom us direct—not available in

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Lifestyle Center of America®

The FullPlate Diet

™

for Weight Management

My Journal

Book Order Inormation

To order more copies o



154

p

The Full Plate Diet

Slim Down, Look Great, Be Healthy!

The Full

Plate DietStuart A. Seale, M.D. Teresa Sherard, M.D.



TM

Visit your avorite

bookstore

or

For orders o 100 or

more you can also call

800-596-5480 Ext 3015

Quantity discounts available

Hardcover $19.95



155



156

Your uture is createdby what you do today,

not tomorrow.—Robert Kiyosaki

Rich Dad, Poor Dad series



157



158

Whatever you can do or dream you can, begin it.

Boldness has genius, power, and magic in it.Begin it now.

—Goethe

No pessimist ever discovered the secret o the stars, or sailed to an unchartered land, oropened a new doorway or the human spirit.

—Helen Keller

The Full Plate DietShopper’s Fiber Guide—Top 55 Fiber Foods



159

Tops Fruits

• Apples

• Bananas

• Blackberries

• Blueberries

• Guava

• Kiwis

• Mangoes

• Oranges

• Papaya

• Peaches

• Pears

• Raspberries

•

Strawberries

Top Vegetables

• Avocado

• Beets

• Broccoli

• Carrots

• Corn

• Green cabbage

• Kale

• Romaine lettuce

• Spinach

• Sweet potatoes

• Tomatoes

• Zucchini

Top Beans & Peas

• Black beans

• Black-eyed peas

• Garbanzo beans

• Green beans

• Green peas

• Kidney beans

• Lentils

• Lima beans

• Navy beans

• Peas

• Pinto beans

Top Grains

• Brown rice

• Buckwheat groats

• Millet

• Oats

• Pearl barley

• Quinoa

• Rye akes

• Wheat

• Whole-grain

cornmeal

• Wild rice

Top Nuts & Seeds

• Almonds

• Brazil nuts

• Chia seeds

• Flaxseeds

• Hazelnuts (lberts)

• Peanuts

• Pecans

• Pumpkin seeds

• Sunower seeds

• Walnuts

S oppe s be Gu de op 55 be oods

The Exchange

More This Less That*



160

✔Oranges

✔ Brown Rice

✔High-Fiber Tortillas

✔Whole-Grain Bread

✔Almonds

✔Apples/Bananas

✔ Sweet Potatoes

✔ Berries

✔Oatmeal

✔ Fruit Smoothies

✔ Beans or Hummus Dips

✔ Bran Mufns

✔ Fruit Sorbets

✔Applesauce

✔ Beans & Salsa on Baked Potatoes

Orange Juice

White Rice

White Flour Tortillas

White Bread

Candy

Cookies

White Potatoes

Brownies

Eggs

Milk Shakes

Sour Cream Dip

Donuts

Ice Creams

Pudding

Butter & Sour Cream on Baked Potatoes

The secreto gettingahead isgettingstarted.

—Mark Twain

More This Less That

* These have little or no ber

Stop

ChalleNge

ChooSe



$24.95

Slim Down, Look Great, Be Healthy!



The Full Plate Diet™ is based on eating oods our Moms said we should

eat—ruits, vegetables, whole grains, beans & peas, and nuts & seeds.These oods fll us up so we eat ewer calories—the key to success.

• You’ll stay on this diet becauseyou won’t feel deprived

• The Full Plate Diet is a much betterchoice than tiny portions

• Easy to stay on because you make

small changes, not big ones

• OK to eat meat if youeat vegetables frst

• Don’t have tocount calories

• Quickly create meals to yourown taste

• Shop at your regular grocery store

• Spend less on food than youdo now

• Payos include heart health,cancer fghting, diabetesriendly and a long lie

• Medical research backsThe Full Plate Diet™

Get o the up-and-down dietroller coaster. Get onThe Full Plate Diet™.It’s easy to loseweight and keep it

o when you understandthe power o fber. Changehow you look. Enjoy more energy

and better health.

Full Plate Diet

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