Dr Greger’s Daily Dozen
Download the Daily Dozen Checklist here:
Serving Sizes
Beans
60 g hummus or bean dip
130 g cooked beans, split peas, lentils, tofu, or tempeh
150 g fresh peas or sprouted lentils
Daily Recommendation: 3 servings per day
Berries
60 g fresh or frozen
40 g dried
Daily Recommendation: 1 serving per day
Other Fruits
1 medium-sized fruit
120 g cut-up fruit
40 g dried fruit
Daily Recommendation: 3 servings per day
Cruciferous Vegetables
30–80 g chopped
12 g brussels or broccoli sprouts
1 tablespoon horseradish
Daily Recommendation: 1 serving per day
Greens
60 g raw
90 g cooked
Other Vegetables
60 g raw leafy vegetables
50 g raw or cooked nonleafy vegetables
125 ml vegetable juice
7 g dried mushrooms
Daily Recommendation: 2 servings per day
Flaxseeds / Linseeds
1 tablespoon ground
Daily Recommendation: 1 serving per day
Nuts and Seeds
30 g nuts or seeds
Daily Recommendation: 1 serving per day
Herbs and Spices
Daily Recommendation: ¼ teaspoon of turmeric, along with any other (salt-free) herbs and spices you enjoy
Whole Grains
100 g hot cereal or cooked grains, pasta, or sweetcorn kernels
50 g cold cereal
1 tortilla or slice of bread
½ a bagel or english muffin
30 g popped popcorn
Daily Recommendation: 3 servings per day
Beverages
One glass (12 ounces)
Daily Recommendation: 5 servings per day
Exercise
90 minutes of moderate-intensity activity
40 minutes of vigorous activity Daily Recommendation: 1 serving per day
Dr Greger’s Daily Dozen. Used by Permission:
Greger, Michael. How Not To Die: Discover the foods scientifically proven to prevent and reverse disease. Pan Macmillan.
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