Daily Dozen2019-07-05T21:09:35+00:00

Dr Greger’s Daily Dozen

Servings & 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.