Adding Fiber to Foods You Already Eat


They always say time changes things, but you actually have to change them yourself. I find a recipe is only a theme, which an intelligent cook can play each time with a variation.

The Fiber Power Up

 Most Americans eat less than 10 grams of fiber per day. Not knowing any better, they choose high-calorie, processed foods with most of the fiber removed. Consequently, it takes a lot more of these foods to satisfy the hunger. Bottom line: processed foods are making us fat. These next few pages will open your eyes to the great-tasting fiber foods readily available and show you how to “power-up” your preferred food choices. On the left are pictures of commonly eaten foods. The pictures on the right are power-up versions of the same food. We’re betting when you see the Power-Ups you

will say “Wow!, it really is easy to eat more fiber”—and, “I can do that!” Fiber Power-Ups are simple. Start using this big idea and you will see results. You’ll eat a full plate of great-tasting food, keep that “full” feeling longer, and consequently consume fewer calories without ever knowing it. A few weeks from now you’ll step onto the scales, look down at the number, and laugh. A few short weeks later, people will start looking at you differently. In a good way. A very good way.

The Fiber Wheel—Quick & Easy Recipes

 Each Fiber Wheel is a commonly eaten dish surrounded by many ingredients you might consider adding to it. Hopefully, you’ll notice some high-fiber additions to meals you already enjoy and say, “Hey! That would taste good!”—and, “That looks easy, I can do that!” Remember:

 1.  Weight loss is all about calorie reduction. For faster weight loss, stick to our recommended serving sizes for nuts, avocados, olives,  and oils.

 2.  Fiber foods fill you up and contain fewer calories.

3.  Eat more fiber and you’ll have less room for calorie-concentrated foods.

 4.  We’re absolutely NOT saying, “Don’t eat this. Don’t eat that.” Those diets fail. We want you to have a sustainable way of reduced-calorie dining that doesn’t feel restrictive to you. Just use the Fiber Wheel and the information on the opposing lefthand page to create your own meal that suits your taste and time.

 5.  Eat as many vegetables, beans, whole grains, and fruits as you want. Everything else will take care of itself.

 6. Yes, it really is that simple.

 7.  Meat and dairy? No problem.  Just eat your fiber first, then drink some water. (And leaving food on your plate is a good thing. Meat and dairy have lots of calories.)


1. One-third of all recipes for salad in 1930 were for Jell-O salads. Coleslaw got its name from the Dutch kool sla—“cabbage salad.” Oscar Tschirky created the Waldorf salad in 1893 for the re-opening of the Waldorf Astoria Hotel in New York. Bob Cobb of The Brown Derby restaurant in L.A. created the Cobb salad as a way to use up leftovers. Lots of people claim to have invented the Caesar salad, but the honor belongs to Caesar Cardini. When his restaurant ran low on food in 1924, he used whole romaine leaves to “fill” the plate—and told patrons to eat the leaves with their fingers so they’d focus on the novelty and not the salad.

2. Pancakes—cakes cooked in a pan—are as old as the Bible, and waffles were sold outside medieval churches during religious celebrations. In 1561, competition between waffle sellers became so heated that King Charles IX of France made a law requiring them to maintain a distance of at least deux toises (6 ft) from one another. Thomas Jefferson brought a waffle iron home from France in 1789. “We hold these truths to be self-evident, that pancakes and waffles are good.”

3. Pasta is truly ancient. Archeologists have discovered 3000-year old extruders for making pasta ribbons, later called “Lagana” by the Romans, from which we take the word “lasagna.” The Jewish Talmud tells us that cooking noodles was commonplace by 400 ad. Cortez, Balboa, Pizarro, and Ponce de León carried pasta to North and South America during the early 1500s. But the real genius, we think, is the unnamed hero who invented tomato sauce.

4. Superman was original “Superman”; he derived his amazing strength from tomato soup, and minestrone is what made him fly. Yes, we’re kidding, but it is true that Frank Sinatra always had chicken and rice soup in his dressing room before he went on stage, and that Andy Warhol painted those famous soup cans because it’s what he had for lunch every day for 20 years! Evidently, soup is the secret to artistic genius.

5. Americans eat 350 slices of pizza every second; that’s 100 acres of pizza a day. Evidently, we really like pizza. On October 11, 1987, Lorenzo Amato and Louis Piancone made a 44,457-pound pizza that covered 10,000 square feet. They cut it into 94,248 slices and served it to 30,000 happy people in Havana, Florida. In India, popular pizza toppings include pickled ginger, minced mutton, and tofu. The Russians prefer sardines, tuna, mackerel, salmon, and onions. No wonder we eat more pizza than they do.



About The Full Plate Diet

Solo family practitioner for 35 years, encompassing all aspects of primary care including obstetrics, newborn care, pediatric and adult medicine. Practice setting has included ambulatory as well as inpatient hospital critical and non-critical care. Concierge house-call medical practice from 2006 - 2016 in Sedona, Arizona. Lifestyle medical practice with emphasis on nutrition, physical fitness, stress management, health coaching, and behavior change medicine.

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