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Chapter 8 in the book flags various foods as red, yellow, and green and encourages consumption of green flagged foods. Remember, just because it has fiber, it doesn't mean a product is good for you. Learn to balance out fat, sugar, and fiber content and you'll be consuming healthier, more nutritiously slimming foods.

The Full Plate Diet has no relationship with the food items reviewed below.

Breakfast Cereals

Fiber One Original Cereal. The cereal boasts 14g of fiber, 1g fat, and only 60 calories in a ½ cup serving. This is of course fantastic! The reason we give it a yellow flag in the book? It contains artificial sweeteners.

It's still a good choice, just not the best!

Kashi Go Lean Cereal packs a mean nutrition punch. With only 1g of fat and 6g of sugar, the 10g of fiber found in this 140 calorie breakfast meal is a great start to your day. It gets the green flag because it's as natural as you're going to get cereal wise. Definitely the better choice.

Be careful of the Crunch version though - it has a lot of added sugar that makes it more of a sweet snack than a cereal.

Breads

Oroweat 100% Whole Wheat Bread. It's about as natural as bread gets in regular grocery stores. Completely whole? Unfortunately no. All whole wheat bread in regular grocery stores contains added sugar. If you'd like a "purer", more naturally healthy bread, check out some health food stores in your area. If you don't want to bother, enjoy. It's still a good choice at 3 grams of fiber per slice!

Oroweat Double Fiber Bread and English Muffins. Oroweat definitely set the standard about a year ago, and other bread companies have followed suit. Instead of getting 3 grams of fiber from a slice of bread, you garner 6g. Amazing, right? Virtually any sandwich can become a high fiber meal. Since the extra fiber comes from isolated fibers it will help keep you regular. However, don't expect it to lower blood cholesterol levels or control blood sugars. Because of the extra fiber, we'll deem this one the better choice.

Soups

Amy's Soups. Amy's gets a bigger nod from us because their sodium content is amongst the lowest, which can mean more bland taste. But if you're on a low sodium diet, this would be a great item to get better acquainted with. Target stores stack it in their grocery section, so if you want to try it out, check them out. The organic lentil boasts 6g of fiber per cup. Better choice due to lower sodium content.

Grain Products

FlatOut Light Original Flat Bread. This little bakery gem provides 9g of fiber to spruce up any burrito or wrap. Add beans to that, and you're easily topping 15g fiber per serving. Don't care for beans? Try using the flatbread as your pizza crust. The endless variety of vegetable toppings will only increase the fiber count from there. We rate it as a good choice only, simply because of the higher sodium content.

Ezekiel 4:9 Sprouted Grain Tortillas and Prophet's Pocket Bread. These are diabetic friendly to boot, and the sodium content is just right. You can make wraps and burritos (the tortillas feature 5g fiber), or use the pita pockets to create your own pizzas (4g fiber per serving). The better choice due to lower sodium content.

Pastas

Barilla Plus Pastas. It gives you 7g of fiber per serving, but it's not 100% whole wheat. It's a great start. So we say it's a good choice. This is especially helpful if you don't like the texture or taste of the whole wheat pasta.

Barilla Whole Grain Pastas. Sure, there are other whole grain pasta's out there, but what we love about Barilla is that it's readily available, even at Walmart. And they offer a plethora of different pastas from penne to linguini. With only 1.5g fat and 6g fiber, this is a great base for your favorite pasta dishes. Better choice because the whole grain makes it more nutritious.