Dr. Michael Greger, an American physician and author, created the Daily Dozen checklist as a way for people to easily access the most nutritious foods available every day. Based on decades of nutritional research, this checklist is designed to make it easy for people to maintain a healthy diet without having to spend hours researching which foods are the healthiest. The Daily Dozen checklist recommends at least one serving of each food group every day.
A great source of protein, beans are a versatile and nutritious food. They can be cooked in soups, stews, casseroles, salads, and even desserts. Beans are high in fiber, folate, iron, magnesium and potassium. Eating beans on a regular basis may reduce the risk of heart disease, stroke, and some types of cancer.
Berries are packed with antioxidants, vitamins, and minerals. All kinds of berries are rich in polyphenols, which can help reduce inflammation and provide protection against diseases like heart disease and cancer. Eating a variety of berries can also increase fiber intake and may even improve digestion health.
Fruits like apples, oranges, melons, kiwi, mangoes, and pears are full of essential vitamins, minerals, and antioxidants. Eating at least two servings of fruit per day helps to ensure that your body gets the nutrients it needs for proper functioning.
Cruciferous vegetables like broccoli, cauliflower, cabbage, and Brussels sprouts are full of vitamins, minerals, and fiber. Eating these veggies regularly can help reduce the risk of certain types of cancer as well as decrease inflammation in the body.
Greens such as kale, spinach, Swiss chard, and arugula are packed with essential vitamins and minerals like iron, calcium, potassium and magnesium. Eating greens on a regular basis is an important part of maintaining optimal health.
Other vegetables like carrots, squash, sweet potatoes, peppers and tomatoes provide a wide range of nutrients that are essential for good health. Eating at least four servings of vegetables per day is recommended for optimal health.
By consuming one to two tablespoons of ground flaxseeds daily, you can enjoy a plethora of health benefits. Not only are these seeds an outstanding source of fiber and omega-3 fatty acids, but they also possess powerful antioxidants that combat inflammation in the body while promoting healthy digestion.
Nuts and seeds provide essential fats that our bodies cannot make on their own. Eating a handful of nuts or seeds each day is an easy way to get these important nutrients and keep your heart healthy at the same time.
Spices like turmeric, ginger, garlic, cumin, and cinnamon are not only flavorful, but they also provide numerous health benefits. Spices are anti-inflammatory and can help reduce the risk of certain diseases like cancer and heart disease.
Drinking plenty of water is essential for maintaining good health, but other beverages like tea and coffee can be beneficial as well. Green tea has been shown to have protective effects against many cancers and other chronic diseases, while moderate amounts of coffee can improve cognitive performance and alertness.
Regular physical activity is important for overall health and wellbeing. It helps to lower blood pressure, reduce stress levels, prevent weight gain, boost immunity, improve mood, and increase energy levels. Aim for 30 minutes of exercise each day to reap the biggest benefits.
Eating beans on a regular basis can bring many health benefits. Beans are high in fiber, folate, iron, magnesium and potassium which can help reduce the risk of heart disease and stroke, as well as some types of cancer.
Fruits and vegetables provide important vitamins, minerals, and antioxidants to help maintain optimal health. Eating at least two servings of fruit per day and four servings of vegetables per day is recommended for optimal health. Additionally, cruciferous vegetables like broccoli and cauliflower have been linked to reduced risk of certain cancers.
Yes! Nuts and seeds provide essential fats that our bodies cannot make on their own, which can help keep your heart healthy. Eating a handful of nuts or seeds each day is an easy way to get these important nutrients into your diet.
Yes! Regular physical activity is essential for overall health and wellbeing. Aim for 30 minutes of exercise each day to reap the biggest benefits. Exercise helps to lower blood pressure, reduce stress levels, prevent weight gain, boost immunity, improve mood, and increase energy levels.
Yes! Spices like turmeric, ginger, garlic, cumin, and cinnamon are not only flavorful but they also provide numerous health benefits. They are anti-inflammatory which can help reduce the risk of certain diseases like cancer and heart disease. Adding more spices to your diet is a great way to get in some powerful antioxidants into your meals.
Flaxseeds are a great source of omega-3 fatty acids, fiber, and antioxidants. Eating one to two tablespoons of ground flaxseed every day can help reduce inflammation in the body and promote healthy digestion. Additionally, they may be beneficial for lowering cholesterol levels.
Yes! It is also important to include healthy fats like avocados and olives as well as probiotic foods such as yogurt and sauerkraut which can boost immunity and improve gut health. Additionally, incorporating more whole grains into your diet is a great way to get more fiber, vitamins, and minerals.
The best way to ensure you are consuming all of the necessary foods on Dr Greger's daily dozen checklist is by planning ahead and being mindful about what you eat. Try to include as many of the recommended foods into your meals and snacks each day. Additionally, it can be helpful to keep healthy snacks like nuts or fruits readily available in case of hunger cravings.
Dr. Greger’s Daily Dozen checklist is an excellent tool for maintaining overall health and wellbeing and can be especially beneficial for those looking to reduce their risk of heart disease, stroke, and certain types of cancer. The checklist includes foods such as beans, fruits, vegetables, nuts and seeds, spices, flaxseeds and more. To ensure that you are consuming all of the necessary foods from the checklist, it is important to plan ahead and be mindful about what you eat. Additionally, having healthy snacks readily available can help prevent hunger cravings and make staying on track easier. By including these foods into your diet on a regular basis, you can maximize your health potential and reduce your risk of chronic diseases.
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