A serving of whole grains can be considered a half-cup of hot cereal, such as oatmeal, cooked whole grains, or so-called “pseudograins,” like amaranth, buckwheat, and quinoa, or a half-cup of cooked pasta or corn kernels, a cup of ready-to-eat (cold) cereal, one tortilla or slice of bread, half a bagel or English muffin, or three cups of air-popped popcorn. Cheap option: Go for black beans in a can! More of a mid-range item, but the nutrients you get from this food far outweigh the costs. Should you be more of a visual person, feel free to watch the below video: Berries such as blueberries, strawberries and blackberries are loaded with antioxidants (50 times that of ANY animal-based food). Copyright © 2018 - Likely the easiest ways to eat your nutrients, turmeric contains curcumin which helps treat lung disease and cancer. Two cups of spinach, a handful of arugula, a handful of walnuts, a half-cup of chickpeas, a half-cup of red bell pepper, and a small tomato. The checklist also helps me picture what a meal might look like. It’s so comforting, delicious and very … If not, lettuce is super cheap! What’s more important for the average person is … As the list of foods I tried to fit into my daily diet grew, I made a checklist and had it up on a little dry-erase board on the fridge, and we’d make a game out of ticking off the boxes. Dr. Greger has a Daily Dozen challenge that you can do with friends or a support group, etc. So, scroll down for breakfasts, lunch, dinner, dessert, snacks, beverages, and exercise. So, scroll down for breakfasts, lunch, dinner, dessert, snacks, beverages, and exercise. Again, I’m using the colloquial, rather than the botanical, definition. I happen to like one-bowl meals, where everything’s mixed together, but the checklist still helps me to visualize. Once you download the app you will have access to so many amazing videos, serving size facts, a breakdown of what foods are available in each category and a checklist to help you keep track of what you have consumed for the day. Our support group did a challenge we called A Dozen Days of the Daily Dozen. Introducing: Dr. Greger’s Daily Dozen. It is in fact comprised of 10 food groups (beans, grains, berries, fruit etc. I recommend putting minor strength training with walking. Two of the healthiest options are black beans and soybeans, as they also contain reasonable amounts of iron. For instance, cruciferous veggies including broccoli, cauliflower, kale (and the list goes on) contain a component called sulforaphane which is thought to prevent DNA damage, the spread of certain cancers, defend against pathogens & pollutants, prevent lymphoma, protect your brain, help to manage Type 2 Diabetes, help to treat Autism and so much more! All information is intended for your general knowledge only and is not a substitute for medical advice or treatment for specific medical conditions. Even walking for 60 minutes a day could reduce your mortality rate by 25 percent. Nuts and seeds including almonds, cashews, pumpkin seeds, sunflower seeds and peanut butter are just some of the ways to meet the recommended intake. I also recommend one-quarter teaspoon a day of the spice turmeric, along with any other (salt-free) herbs and spices you may enjoy. Sign up … Plant-Based Carrot, Lentil and Celery Curry, 15 Common Foods And Juices To Avoid If You Suffer From Indigestion And Heartburn, 7 Of The Best Ever Plant-Based Breakfasts, Plant-Based Butter Bean and Chickpea Curry, Plant-Based Carrot, Parsnip, Butterbean and Ginger Soup, 6 Reasons You’re Putting on Weight Without Knowing It, 11 foods to eat if you’ve been taking antibiotics. We should try to get three servings a day. In part 2’s “10 Daily Dozen Vegan Recipes” I’ll show you how to best utilize this method of eating to its ultimate potential! So we should have at least one serving of cruciferous veggies a day. Should you be more of a visual person, feel free to watch the below video: What foods can you eat on a Whole Food Plant Based diet? Instead of a big bowl of spaghetti with some veggies and lentils on top, I think of a big bowl of vegetables with some pasta and lentils mixed in. Fruits like apples, bananas and peaches are also loaded with antioxidants, but they also contain polyphenol phytonutrients which can help with delayed ageing and are anti-inflammatory. are some of my favourite ways to meet the recommended servings. are some of my favourite ways to meet the recommended servings. The other two involve exercise and water intake. Beans are a fantastic source of protein, fibre, folate and manganese. What The Heck is Whole Food Plant Based Anyway? Another link is at the bottom! Dr. Greger's Daily Dozen Food Serving Size Beans Serving = ¼ cup hummus or bean dip ½ cup cooked beans, split peas, lentils, edamame, tofu, or tempeh 1 cup fresh peas or sprouted lentils Serving = Berries ½ cup fresh or frozen or ¼ cup dried Other Fruit Cheap options: Nuts can be pricey in general, but peanuts and almonds are among the best priced. All Rights Reserved. The checklist just got me into the habit of thinking, How can I make this meal even healthier? Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. You know, whenever I was sitting down to a meal, I would ask myself: Could I add greens to this? To summarize, Dr. Greger started the non-profit charity, Nutrition Facts, where they make daily bite-sized nutrition videos based on scientific studies. Vitamin B12 and Vitamin D are also included, as supplementation for both are necessary on a plant-based diet. Cheap options: Buy in bulk. That concludes the 10 ways you can quickly get all the vital nutrients you need from food. Berries such as blueberries, strawberries and blackberries are loaded with antioxidants (50 times that of ANY animal-based food). Peppers, carrots, beets, turnips, mushrooms etc. I am a God follower, disease fighter, plant eater, support group leader, mad researcher and I hold a certificate in Whole Food Plant Based nutrition through Center for Nutrition Studies eCornell University. It’s also practically flavourless in that small of a portion, so you can put it on any dish. He came out with a book called How Not to Die to help people prevent our 15 leading killers with food. A serving of berries is a half-cup fresh or frozen, or a quarter-cup of dried. So, I place tomatoes in the Other Vegetables group. Dr. Greger’s Daily Dozen details the healthiest foods and how many servings of each we should try to check off every day from his book How Not Die—now including the 21 Tweaks from How Not to Diet—weight-loss accelerators to help maximize our natural fat-burning capabilities.

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