Monday, January 4, 2016

Dr. Greger's Daily Dozen to Print

Dr. Greger's Daily Dozen

Beans ___  ___  ___  Serving = 1/4cup hummus or bean dip or 1/2 cup cooked beans, split peas, lentils, tofu, or tempeh or 1 cup fresh peas or sprouted lentils

Berries ___ Serving = 1/2 cup

Other Fruit ___ ___ ___ Serving = 1 medium fruit or 1cup cut up fruit or 1/4 dried fruit
Cruciferous Vegetables ___ ___ ___  Serving = 1/2 cup chopped or 1/4 cup Brussels or broccoli sprouts or 1 tablespoon horseradish (broccoli, cauliflower, cabbage, Brussels sprouts, kale, collards, etc.)

Greens ___ ___ Serving = 1 cup raw, 1/2 cup cooked (kale, collards, romaine, leaf lettuce, etc.)

Other Vegetables ___ ___ Serving = 1 cup raw leafy veg, 1/2 cup raw cooked nonleafy, 1/2 cup vegetable juice or 1/4 cup dried mushrooms

Flaxseeds ___ Serving = 1 tablespoon ground

Nuts ___ Serving = 1/4 cup nuts or seeds, 2 tablespoons nut or seed butter (raw unsalted)

Spices - 1/4 tsp turmeric along other salt free herbs and spices

Whole Grains ___ ___ ___ Serving = 1/2 cup hot cereal, cooked grains, pasta, or corn kernals or, 1 cup cold cereal or 1 tortilla or slice of bread or 1/2 a bagel or English muffin or 3 cups popped popcorn (remember the label must say 100% whole wheat or 100% whole grain)

Beverages ___ ___ ___ ___ ___ Serving = 12 ounces (water, tea, etc.)

Exercise ___ Serving = 90 minutes moderate activities or 40 minutes vigorous activities


Check off your servings after each meal.
Note: You need not eat every food listed under every category. I listed them to provide ideas.

You can cut and paste this into a word document and print it. I couldn't figure out how to attach it. The app is easier but for folks authorised phones this works.

If you want to know why these foods are so healthy you can read Dr. Greger's book,  HOW NOT TO DIE.








No comments: