The Daily Dozen

May 28

While I was studying for my nutrition certification, I came across ‘The Daily Dozen’ created by Dr. Greger. Dr. Greger is a physician, New York Times bestselling author, and internationally recognized professional speaker on a number of important public health issues. ‘The Daily Dozen’ is a summary of all the “healthiest of healthy foods” and habits that can easily be incorporated into your daily routine to stay fit and prevent disease. The list is a fantastic tool to get you into a routine - when prepping or ordering a meal ask, “Can I add greens to this? Can I sprinkle some seeds or dried fruit?” The checklist, hopefully, gets you into the habit of thinking, “how can I make this meal healthier?”

There’s no need to be obsessive over the checklist. On hectic travel / work days, sometimes you might not eat as well as you’d like, but if you eat poorly one day, just try to eat better the next.

I hope the checklist will just serve as a helpful reminder to try to eat a variety of some the healthiest foods every day. I like to keep this printout of the checklist on my fridge to help.

Beans

Black beans, cannellini beans, chickpeas / garbanzo, edamame, english peas, kidney beans, lentils, pinto beans, small red beans, miso, tempeh, split peas

Serving size

1/4 of hummus or bean dip
1/2 cup of cooked beans, split peas, tempeh or tofu
1 cup of fresh peas or sprouted lentils

Daily recommendations

3 servings

Berries

Acai berries, blackberries, blueberries, cherries, concord grapes, cranberries, goji berries, kumquats, mulberries, raspberries, strawberries

Serving Size

1/2 cup fresh or frozen
1/4 cup dried

Daily recommendations

1 serving

Other fruits

Apples, dried apricots, avocado, bananas, clementines, dates, dried figs, kiwi, limes, nectarines, oranges, pears, black plums, pomegranates, tangerines, watermelons, prunes

Serving Size

1 medium-size fruit
1 cup cut-up fruit
¼ cup dried fruit

Daily recommendations

3 servings

Cruciferous Vegetables

Broccoli, cauliflower, kale, collard greens, arugula, radishes and all types of cabbage

Serving Size

½ cup chopped cruciferous vegetables
¼ cup brussels or broccoli sprouts
1 tablespoon horseradish

Daily recommendations

1 serving

Greens

Arugula, collard greens, kale, mesclun mix, mustard greens, spinach, swiss chard, turnip greens

Serving Size

1 cup raw
1/2 cup cooked

Daily recommendations

2 servings

Other Vegetables

Artichokes, asparagus, beets, bell peppers, carrots, corn, garlic, mushrooms, onions, purple potatoes, sea vegetables, snap peas, squash, sweet potatoes, tomatoes, zucchini

Serving Size

1 cup raw leafy vegetables
1/2 cup or cooked non leafy vegetables
1/2 cup vegetable juice
1/4 cup drie mushrooms

Daily recommendations

2 servings

Flaxseeds

Brown or golden

Serving Size

1 tablespoon ground

Daily recommendations

1 serving

Nuts and seeds

Almonds, brazil nuts, cashews, chia seeds, hazelnuts, hemp seeds, macadamia nuts, pecans, pistachios, pumpkin seeds, sesame seeds, sunflower seeds, walnuts

Serving Size

1/4 cup nuts or seeds
2 tablespoons nut or seed butter

Daily recommendations

1 serving

Herbs and spices

Barberries, bay leaves, basil, cardamon, chili powder, cilantro, cinnamon, cloves, coriander, cumin, curry powder, dill, garlic, ginger, horseradish, lemongrass, marjoram, mustard powder, nutmeg, oregano, smoked paprika, pepper, peppermint, rosemary, saffron, sage, thyme, turmeric, vanilla

Serving Size

1/4 teaspoon of turmeric, along with any other (salt free) spices you enjoy

Whole grains

Barley, brown rice, buckwheat, millet, oats, popcorn, quinoa, rye, whole wheat pasta, wild rice

Serving Size

1/2 cup cooked grains, oatmeal, pasta or corn kernels

1 cup cereal
1 tortilla or slice of bread

1/2 bagel or english muffin
3 cups popped popcorn

Daily recommendations

3 servings per day

Beverages

Black tea, chai tea, vanilla chamomile tea, coffee, early grey tea, green tea, hibiscus tea, jasmine tea, lemon balm tea, matcha tea, almond blossom oolong tea, peppermint tea, rooibos tea, white tea