Wellness Blog

Eat more to lose more. Confused? On Monday, May 23, Dr. Diana Fleming, the co-author of The Full Plate Diet gave a presentation on the importance of fiber at the General Conference World Headquarters. The concept is fairly simple, "eat more fiber and lose weight." The average American is eating 3 to 4 times less fiber than the daily recommended. On the Full Plate Diet it is recommended to work up to eating 40 grams of fiber.

I was given a colorful handout with the top fiber-rich foods in different categories. I learned that avocados have close to 7 grams of fiber per serving (1/2 medium)!

Examples of Top Fiber-Rich Foods:


  • Raspberries
  • Pears
  • Apples
  • Bananas
  • Papayas


  • Avocados
  • Broccoli
  • Kale
  • Beets
  • Sweet Potatoes


  • Garbanzos
  • Green beans
  • Lentils
  • Kidney beans
  • Navy Beans


  • Brown rice
  • Oats
  • Quinoa
  • Wheat
  • Millet
Nuts and Seeds
  • Almonds
  • Brazil Nuts
  • Walnuts
  • Sunflower seeds
  • Pumpkin seeds

Dr. Fleming was very engaging and used visuals to catch our attention. She provided many tips and examples to give us ideas on how to increase our fiber content. For example, you can take your regular baked potato with butter and sour cream and power it up by adding a cup of chili, which is full of high fiber foods like beans, tomatoes and other vegetables without needing the extra added fat. This clearly is a much healthier choice.

The Full Plate Diet shows you how to eat more at home and outside of the home, no calorie counting or expensive pills, provides recipes, and features top fiber-rich foods. The Full Plate Diet has now turned into a weight loss program and more information is available at

The Lunch N’ Learn seminars are conducted on a weekly basis during lunchtime at 11:45 a.m. in the General Conference auditorium. These seminars are open to the public.

Posted in: Nutrition


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