The Daily Dozen, popularized by Dr. Michael Greger, is a dietary recommendation encouraging the daily consumption of twelve specific food groups. While not intended as a rigid meal plan, it serves as a practical guide to incorporating a wider variety of nutrient-rich whole foods into your diet.

What are the Daily Dozen?

1. Beans (3 servings):

A source of protein, fiber, and essential nutrients like iron and folate. Examples include lentils, chickpeas, and black beans.

2. Berries (1 serving):

 Packed with antioxidants and vitamin C. Choose from options like blueberries, strawberries, and raspberries.

3. Other Fruits (3 servings): 

Aim for a variety of colors and types, such as apples, oranges, bananas, and mangoes, for a diverse range of vitamins and minerals.

4. Cruciferous Vegetables (1 serving):

Rich in fiber, vitamin K, and phytonutrients. Broccoli, cauliflower, kale, and Brussels sprouts are examples.

5. Greens (2 servings):

Leafy greens like spinach, kale, and collard greens offer a wealth of vitamins, minerals, and antioxidants.

6. Other Vegetables (2 servings):

 Aim for variety beyond leafy greens, including bell peppers, carrots, sweet potatoes, and mushrooms.

7. Flaxseeds (1 serving):

A source of plant-based omega-3 fatty acids and fiber. Ground flaxseed can be incorporated into smoothies, yogurt, or oatmeal.

8. Nuts and Seeds (1 serving):

 Provide healthy fats, protein, and fiber. Choose almonds, walnuts, cashews, chia seeds, or pumpkin seeds.

9. Herbs and Spices (1 serving):

Not just for flavor, herbs and spices offer various health benefits. Include turmeric, ginger, cinnamon, garlic, and chili peppers in your cooking.

10. Whole Grains (3 servings): 

Opt for brown rice, quinoa, oats, whole-wheat bread, or other whole grains for sustained energy and fiber.

11. Beverages (5 servings): 

Primarily water, but also unsweetened tea or coffee are encouraged. Limit sugary drinks.

12. Exercise (1 serving): 

Aim for at least 90 minutes of moderate-intensity exercise or 40 minutes of vigorous activity most days of the week.

Remember:

The Daily Dozen is a suggestion, not a strict rule. Adapt it to your individual needs and preferences.
Portion sizes are crucial. One serving of beans might be ½ cup cooked, while a serving of fruit could be one small apple or ½ cup berries.
Focus on variety within each food group to maximize your nutrient intake.
Don't be afraid to experiment: Find healthy and delicious ways to incorporate these foods into your meals and snacks.

The Daily Dozen is not a magic solution, but it can be a helpful tool for:

Increasing your intake of whole, unprocessed foods.
Ensuring a wider range of essential nutrients in your diet.
Promoting healthy eating habits that can be sustained long-term.

Remember, a balanced and varied diet, combined with regular physical activity, is key to achieving and maintaining overall well-being. Consult a healthcare professional for personalized guidance on your dietary needs.