09/07/2025
The Daily Dozen: A Simple Guide for Optimal Nutrition
To make healthy eating easier, Dr. Greger introduces the "Daily Dozen" checklist—a list of 12 essential food groups that should be included in a daily diet. These include:
1. Beans (Legumes) – A great source of fiber, protein, and essential nutrients.
2. Berries – Rich in antioxidants and great for brain and heart health.
3. Other Fruits – Provide vitamins, fiber, and phytochemicals.
4. Cruciferous Vegetables – Broccoli, cauliflower, and kale have strong anti-cancer properties.
5. Greens – Leafy greens support cardiovascular and bone health.
6. Other Vegetables – Essential for overall nutrient balance.
7. Flaxseeds – High in omega-3 fatty acids and fiber.
8. Nuts & Seeds – Provide healthy fats and essential minerals.
9. Whole Grains – Help regulate blood sugar and support digestive health.
10. Herbs & Spices – Such as turmeric, which has strong anti-inflammatory effects.
11. Beverages – Hydration from water and antioxidant-rich drinks like green tea.
12. Exercise – While not a food, daily movement is crucial for overall health.
By following the Daily Dozen, individuals can ensure they are getting a variety of essential nutrients while avoiding unhealthy, disease-promoting foods.
Dr. Michael Greger’s How Not to Die presents a compelling case for using food as medicine. He combines scientific evidence with practical recommendations to empower individuals to take charge of their health. The book highlights how chronic diseases are largely preventable through diet and lifestyle changes, offering a hopeful and actionable approach to health and longevity. His emphasis on a whole-food, plant-based diet provides a blueprint for not just avoiding disease, but thriving in optimal health.
