Dr. Greger's Daily Dozen Checklist
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- Опубликовано: 8 сен 2024
- In my book How Not to Die I center my recommendations around a Daily Dozen checklist of all the things I try to fit into my daily routine.
If this video inspired you to try eating the Daily Dozen, join our free Daily Dozen Digest at nutritionfacts...
New subscribers to our e-newsletter always receive a free gift. Get yours here: nutritionfacts...
Whoa, that was quite the departure from our regular videos! Normally we just show you the science from the primary sources in the peer-reviewed medical literature, but I want NutritionFacts.org to be more than just a reference site. I want it to be a practical guide on translating this mountain of data into day-to-day decisions. So that’s where my Daily Dozen slips into the mix. It’s available for free on iTunes (itunes.apple.c...) as well as an Android app (play.google.co...) thanks to an amazing group of volunteers through our Open Source Initiative (nutritionfacts....
It’s also totally different in style. Those animation wonders are thanks to the talents of the video production company Purposeful Films (www.purposefulf...) who heavily discounted their rates in support of our work.
Here are direct links to the two videos I referenced in the video: How Many Glasses of Water Should We Drink a Day? (nutritionfacts...) and How Much Should You Exercise? (nutritionfacts.....
For more intro-type videos check out:
• The Story of NutritionFacts.org (nutritionfacts...)
• Why You Should Care About Nutrition (nutritionfacts...)
• Taking Personal Responsibility for Your Health (nutritionfacts...)
• The Philosophy of NutritionFacts.org (nutritionfacts...)
• Behind the Scenes at NutritionFacts.org (nutritionfacts...)
• How Not to Die from Heart Disease (nutritionfacts...)
• How Not to Die from Cancer (nutritionfacts...)
• How Not to Die from Diabetes (nutritionfacts...)
• How Not to Die from Kidney Disease (nutritionfacts...)
• How Not to Die from High Blood Pressure (nutritionfacts...)
OK, but how do you actually incorporate those Daily Dozen foods into your diet? Check out my new How Not to Die Cookbook! (nutritionfacts...) (all the proceeds I receive from my books go to charity).
Have a question about this video? Leave it in the comment section at nutritionfacts.... and someone on the NutritionFacts.org team will try to answer it.
Want to get a list of links to all the scientific sources used in this video? Click on Sources Cited at nutritionfacts..... You’ll also find a transcript and acknowledgements for the video, my blog and speaking tour schedule, and an easy way to search (by translated language even) through our videos spanning more than 2,000 health topics.
If you’d rather watch these videos on RUclips, subscribe to my RUclips Channel here: www.youtube.co...
Thanks for watching. I hope you’ll join in the evidence-based nutrition revolution!
-Michael Greger, MD FACLM
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If this video inspired you to try eating the Daily Dozen, join our free Daily Dozen Digest at nutritionfacts.org/daily-dozen/ -NF Team
Dr Greger thank you so much for giving us the app for free... it’s so refreshing to have someone that genuinely cares and isn’t in it for the money! You’re the best!!
Whoever did the animation/illustration is very good.
Give this man a nobel prize of medicine! NOW! You deserve it more than anyone else.
You are amazing, sir! Thank you very much for your effort.
he is nobel himself..
He is a good person.
He's the best!!!
Forget that, I want him to be "Surgeon General of the United States"! I can hear the crowds now, "GO GREGER", "GO GREGER"! Well...... I can dream.
yeah and he looks so healthy , with his bald head , thick coke bottom glasses , hearing aids , nerdy high pitched voice ......
I want to personally apologize to all vegans!!! I have recently have had some blood pressure issues!! I have done the keto diet over 5mnths. My pressure and stress level was elevated throughout this experiment. Yesterday I went back eating Oatmeal and more healthy grains. My sleep, blood pressure is perfect in one day. I'm slowly going back to almost all plant based. At least I can admit it when I'm wrong. Sorry to all you vegans, y'all are good people!!!!!
Good job mate! We're here to cheer you on and provide help when needed! 🤗
Milka S Thank you so much!! I'm New to this but I feel like I have a good vegan family to help me along the way. Today I'm going full vegan.
Kevin Jackson I had to leave low carb/Keto to as the high cholesterol was killing me slowly. Numbers are greatly improving. Although I still avoid wheat and rice for now to keep my BS in check.
In just one day? What was your original hypertension reading?
Good for you Kevin. Best wishes.
The key to the checklist is to multiply it by 3, and then make sure all checkboxes are hit over 72 hours. It is ok to miss some items on some days, if there are twice as much on another day. A 72-hour cycle of 3 times the checkboxes keeps everything covered without all the complexity.
Even though I've been vegan for a few years and consider myself a pretty healthy eater, I find the app a fantastic way to see how many good things I can squeeze into my day. Which helps squeezes out the less nutritious things. Thank you for all your hard work 😇
Same here!
A broad variety of fruits, veggies, nuts, etc. is the way to go. And I love the daily dozen because it shows us exactly what categories are worth giving attention to. I grew up hating mushrooms, but after learning about their unique benefits, I now eat them all the time! Thanks again Dr Greger! xD
I used to hate mushrooms too....now I love almost all of them
I found this delicious recipe for miso soup with shiitakes & kale. It was like: "Where have you been all of my life!?" :-D
Also hated mushrooms growing up. I love them now as long as they are fresh and not from a jar or can.
Dr. Weil has written about them more than 20 years ago.
I love this app. I was using a calorie counter before. I hated that it caused me to focus on weight loss rather than nutrition. The daily dozen list is SUPER helpful for avoiding processed foods. I now look at a plate of food and ask myself, are these items on my daily dozen list? If not I avoid eating them because I can't check them off the list! Also, the list helps me see what I'm missing from my diet that day. I tend to not eat enough beans and greens. Anyway, thank you so much for this helpful tool!
Guy is a legend. Hope he lives to 100.
We love you, Dr. Greger, and all the volunteers! Thank you all!!!
Dr. Michael Greger You Rock!
I use the app every now and then to be sure I'm on track!
My boyfriend and I use it every day. It’s awesome!
Dr. Greger, you're a blessing!! Thank you so much for sharing! 🥰🤩 It makes me interested what all these food items have in common now. At first, I was lured into spices for their aroma but after reading about the health benefits.. I've started to be more interested in other food items, but the problem is which ones are better? Aside from legumes, coconut, and flax seeds, I didn't know what else is good but This video just answered it!! THANK YOUUUUU
This video is so visually engaging- so appealing 🤩 and I bet that app is too!!
Thank you for not trying to sell me something or guilt me in to eating a certain way. Very refreshing - keep up the great work!
I've been using the check list for a while now. It is definitely a great reference. The checklist is so easy to fill out I no longer have to think about how I'm gonna get certain foods in, and I usually have nearly half of it completed by breakfast.
Since I like to stay fairly active, I stay concerned about getting in starchy root vegetables, and legumes with Brown rice/ or quinoa for the carbs and fiber.
Although I eat loads of whole foods, I still found that I'm not always getting the fiber I needed. In addition I've been more concerned about my iodine intake, thanks to another great video of his, so now I will be incorporating kelp and dulse into my cooking.
As far as I'm concerned, I believe to be consuming a diet with more than an adequate amount of the micronutrients I need.
BUT as long as Greger keeps laying down the facts, I'm always gonna be picking up the knowledge. Eating better and getting stronger, and showing others da wayyy!
Thanks for the amazingly helpful and educational content. Keep it up!
I love this!! Thank you for making this easy, Dr. Greger!
I start the day with a "shake" with 3 Kale, 8 dates, 1/2 cucumber, 2 carrots, 1/2 avocado, flaxseeds and pumpkin seeds, an apple and 1 kiwifruit water or almond milk. Checks most boxes before I get to work.
Probably too sweet because of the dates, ie very yummie. :)
I think the point is to eat the whole food, unprocessed.
Is it 3 leaves of kale or 3 bunches? Sounds delicious!
3 leaves, you can tweak it to your liking. I use spinach instead if I am out of kale or running low.
David Eichelt thanks👍
nobel prize for dr greger
I use it everyday now. It also helps me to see my problem areas. I think it helps make my new diet fun🍒🍍
Excellent video! Just downloaded the app!
I love the new 2.0 version of the app. For me much more helpful because of the metric units 👌👍
This whas really helpfull for me, especially the serving sizes. Since I'm in my fourties (45), I can't eat this much food anymore, but will do my best.
Beans are a bit harder for me, here in Belgium we eat most days patatoes, meat and vegtables and not much beans at all, so I had to learn to like them. I still hate kidney beans, tofu and chickpeas (but I do like hummus), but learned to love lentils, black beans and pinto beans now. The only beans I ever tasted before I became vegan where white beans in tomato sauce and green beans, Thank you for all the info.
"What day is it?"
"It's today", squeaked Piglet.
"My favorite day", said Pooh.
Wow... well done your visuals, dr. Greger! Easy to understand. Thanks.
I never realized how small the serving sizes actually are. I was using 1.5 cups of blueberries in my smoothies. I had no idea that was 3 servings of berries/fruit. Similarly with beans, I was using 1+ cups at a time. I had no idea that the serving size was half a cup.
¡Gracias! Thanks so much, Dr. Gregger, this is so useful and helpful for explaining people how going healthy plant based can be actually easy 🙏🙃💚🌱
Thank you for making this app free. I love it. I really think I'm eating better. It helps remind me to eat the right things. I realized I wasn't getting some things very often.
I love the app. It is a really helpfull tool for me. Thanks to the volunteers who created it.
thanks dr Greger:):) You are a gem and your videos are so effortlessly informative and fun. You are a wonderful resource not only for us vegans but everyone interested in eating well.
next surgeon general, dr. greegor
Just realized I check all the boxes every single day! 🙏🙏🙏 need to increase the grains amount though. And exercise is more than the required serving 🤣 1:15 ashtanga practice and 1 hour of walking on the treadmill.
I like how you are doing it. the whole grains should be last thing if a person is still hungry.
Ben Dowell thank you! I do a lot of fruit and green smoothies and huge salads during the day and a cooked meal at night. Every now and then I’ll have oatmeal for breakfast but it’s usually fruit.
where do you get your cholesterol and vitamin A from?
Ivan Bryan
while it is true that dietary cholesterol is only found in animal products, as it turns out, the human body makes it's own cholesterol, and makes all the cholesterol that it needs. this would explain why the plant eating animals such as cows and lambs have cholesterol in them, because their bodies produced it. so long story short, if humans really did need dietary cholesterol, then vegans wouldn't exist as they would die from lack of dietary cholesterol since we can't live without cholesterol.
as for vitamin A, while it is true that true vitamin a is only found in animal products, it turns out that plants contain carotenoids which your body can convert into vitamin a (hence the reason why true vitamin a is only found in animals, because they either ate plants, or ate another animal that ate plants, and their body converted the carotenoids into vitamin a).
veganhealth.org/vitamin-a/
gentleworld.org/vegan-sources-of-vitamins-minerals/
@@Shinobi_Master There's no proof that any being can create all the cholesterol it needs. Hence why all herbivores need to drink milk which is loaded with cholesterol and saturated fat for them to grow. And later on when they reach maturity they would have a gut rich in protozoa which are essentially tiny animals that they eventually digest for cholesterol and saturated fats. So technically cows are carnivores since they feed on tiny animals for their nutrients. Nothing new there as some of the biggest mammals on earth feed on planktons. You can't create cholesterol out of nothing. That's like saying our lungs produce all the oxygen we need without any knowledge about air.
Dear doctor, thank you for sharing your knowledge, your app is a life-saver for me and i use it for over a year. I want to thank you for all your hard work.
🌹
I am in that stage when life hits you in the face and tell you that you should take care of your body and your self and i am 1 month triening to find a way to eat clean and healthy and i am sooooo grateful i gound your yt channel... you helped me a lot to have some idea how to proceed and i am happy i am on a good track. Thank you a lot for sharing you knowlege with the rest of the world. I hope i will hit my curent condition in the face with all this infos i got from you dr. 😃 thank you again
How about rice? I noticed you haven't mentioned rice under the whole grain section. It must be a reason or you just cited other grains examples...Will check your other videos!
You are a blessing from the Universe, Dr. Greger! I love your videos!
Excellent summary of all your work. Thank you sir!
Muchas gracias Dr. y felicidades por tan gran labor.
¡¡Ánimo para continuar siempre con ese entusiasmo!!
The daily dozen is great because it is a concrete recommendation.
Old info, amazing new look, definitely it's worth donating on this amazing project. Gongats to the team!
Thanks for Caring so much Dr. Greger. I watch your videos all the time I've lost 13 pounds in two months. You are my favorite. Thank you ❤❤❤❤
I love the app. I don't often get enough exercise or water or whole grains. I get about 12-15 of the 24 each day. But hey, that's better than I was eating before!
I did use this app for some time just to check my daily routine and after some time I realized that most of the days I was 90% and more. The only issue I had was berries. Not very affordable in my area. Otherwise ... my children love this kind of eating. Especially daily "Big salat routine". And like Dr.Greger point out in the video... I also think all the time what to add to a salad to even increase the nutritional density... usually, I put some broccoli, onion, flax, lemon, and some red cabbage and paprika as a dressing. Very tasty, recommended!
Dr. Greger, the hero the world needs.
Great information!
Seriously amazing, thank you
I like this, and it is very gratifying to get some validation about the way I eat now. Thanks Doc, your the greatest!
I do use the app every day for about a few months now. It do helps me so much eating enough and healthy!
daily dozen is the best thing ever! I never count my macros, daily dozen is way better and I try to hit at least 20 out of 24 every day.
That is the most satisfying ding sound for the checklist.
Haha, I thought the opposite!
purpleblueunicorn lol I think it's just nostalgic for me. That sound was in quite a few 90s 00s video games.
It was distracting
it was perfect
Super Mario : )
Bravo!
Well done.
Video quality goes through the roof now, motion designer doing good job :)
A slickly produced video filled to the brim with coherent and useful information; TFP!
I put lions mane mushrooms in my stew or chili
Beans mushrooms yams onion tomato bell pepper and lots of chili powder
The check mark sounds were perfect!
Dr Greger, Excellent presentation and your app is an excellent reminder list at the grocery store. Many thanks. I follow your program daily, almost to the letter as I have been on the Dr Esselstyn's Plant Based Diet to reverse coronary blockage since January 24th 2018 with excellent results beyond my wildest expectations!
May I ask your feelings on Vitamin C? I have read many positive articles on this.
Thank you,
Jason
btw... if people would follow follow your diet exclusively, almost everyone on blood pressure and cholesterol medications (plus some others) would not need them after 60 days and I am living proof of that! Until actually following this diet, I would have never dreamed this was even remotely possible! Your body becomes and is what you eat and drink!
I’m so excited today marks the start of my one year challenge to not consume an animal product
Love this video. I had to go grocery shopping today and the Daily Dozen App was so handy. Thank you so much!
@ 7:04 that looks like Canada's new food guidelines!
All in one bowls are the thing for me! Love tossing everything into one giant bowl of binner!
Excelent! A great tool to help us all. Thanks for share.
You're the best! Thanks for this tool!
One of my favorite videos!!💚
5 Shares from me! Your Brilliant Dr. Greger! Thanks for all your hard work to help educate!
The production value of the recent animated videos have improved significantly! Really loving the new style and visual cues.
The audio needs to be normalized a bit though- the coin sound is great but it's quite a bit more loud than the speech track.
Keep them coming! These "summation" videos are very welcome.
Dear Dr. Gregor,
First I would like to tank you so much for sharing so much valuable information with us! You changed my life...During pregnancy I had gestational diabetes and after following your daily nutrition advise (as much as I could - I am not vegetarian or vegan - yet), I felt excelent and gave birth to a wonderful child.
I would also like to ask you to which cathegory do you include onions, garlic, olives and olive oil?
Many thanks in advance for your response.
I can answer part this from reading his book. Fresh onions and garlic are vegetables. Dr. Greger is anti oils, as they process out all the nutritional value. He's also not a fan of olives because of the brine. I'll probably never give up olives, as they are one of my all time favorites, but I started using vegetable stock in place of oil when cooking.
I used to be one of those vegan athletes who just ate everthing (vegan), but I've been implementing the good changes in my diet and I just can't believe the results. I now have a bit of trouble keeping up my fats (haha). I train a lot so I had to add some extra boxes to my used-to-be-dozen app! Anyway, thank you! Much love from Brazil!
great service you do for humanity. If only you had a broader audience and more people were interested in their health
Very useful checklist! I wonder if GOS (inulin) containing veggies also deserve a seperate place on the daily checklist?
What about hemp seeds. Thank you for sharing this wonderful information
Such a useful and informative video. Thank you for your service to humanity! :D
Great app! Thanks for being so helpful👌🏽
I love the app! It demonstrates the big variety of a vegan diet! There are so many categories to eat that I did not realize, there‘s no categorie for sweets etc. just fruits.
I wonder, did he cut out potatoes?
Great video. Thanks so much Dr. Greger and team. I'll be sure to use your app!
This was great info for me. Thanks for the tips. Very helpful. Much appreciation for you. Thanks bunches for making and sharing this video.
Thank you so much sir, for the invaluable information. It is hard to pick up on for people, when all the corporate interest's stand in the way of the truth.
so beautiful we would expect the revisitation of all videos....
👩🏼🌾 You’re fast becoming my favorite nutrition specialist. 😘 thanks for the free app. 🙋
Oh you are awesome.. So So glad I found you.... I will be donating soon.
Dr. Greger is our virtual home doctor.
I use the app every day. It makes everything so easy. X
Gracias,muy buenos concejos para mejorar la calidad de vida.
Video presentation is really good :) I love it
Dr. McDougall would have issue with you coming at his potatoes lol
This was very helpful. Thank you!
The app is the best! It really helps me! Thanks doc... 👏👏👏👏👏😄
I've been using the app for about a year and have only checked all the boxes off a handful of times.
The Vegan Wallflower The multivitamin pills I take are very potent so I don't feel the need to check the B12 box every single day.
The Vegan Wallflower its easy if you make a green/fruit smoothie
ElioraEliana soup can definitely work or even pasta. Smoothies in the summer and soup in the winter works for me.
If you'd perfer to stay away from cold smoothies go with a nice warm bowl of oats, throw in so frozen fruit (I use bananas and mixed berries) then sprinkle in some seeds (flax, chia, or hemp) then toss some walnuts or almonds, sip down some tea, coffee, or water and you're good to go for the day.
It's usually only the cruciferous category or beans that I miss in a day.
Excellent video. Very practical and useful!
Excellent video as always - very informative
This works great for people who can afford unlimited food or are planning a garden but if you can't afford all this fancy stuff you can still be plenty healthy eating starches like we've done for thousands of years! Yes greens are awesome but if your not rich then eat what you can forage seasonally or start growing what you can and if it's winter then don't worry eat grains and roots and you will be just fine. Sprout some dried beans and whole grains in a sunny window or under a cfl if you can and get your greens that way. Add what you can when you can but if you're looking at this list and thinking healthy eating is to expensive then you're doing it wrong. Starches like whole grains, roots, tubers, and legumes have been staples for people all over the world since the dawn of time. Start every meal with a starch: oats, rice, wheat, potatoes, yams, bananas, plantains... There is a starch for every taste, meal, budget, lifestyle! If you start with a tried and true staple you will get the calories you need to feel full and good without going broke, then you can fit in these other foods if they are available but if not you will still be healthier than anyone who is starving of nutrition on the sad diet or energy because they are trying to live off of super foods that are to expensive and low in calories to be sustainable. I think the foods on this list are great and if you can then add them but nothing is more sustainable, affordable, or time tested than a starch based diet so please don't give up if you think all wfpb diets have to be this detailed to be healthy because the definitely do not. I want to save as many animals including people from suffering as possible and I know this daily dozen is not obtainable for so many of us so please be aware that there are affordable healthful options that can feed the world while saving lives
Gi
Thank you for sharing this knowledge!
Thank you, Dr Greger!!!!!! ❤️
Okay the vidioe game loot sound was too cute!
Question time?
How many garlic cloves equal a daily dozen?
How much soya milk or yoghurt (or other plant milk) is equal to a daily dozen?
Can you use the same food twice (like 45 grams of oats at breakfast and lunch)?
Is it possible to get all of the daily dozen below 1500 calories or even 1200 calories? (not for weight loss just out of my own curiosity).
Thanks Dr Greger!
I'd say this program is for those with a sturdy digestive system. Some of us don't do well eating many different foods in one meal. Some of us don't do well with beans. Although there are universal basics, most RDs consider nutrition/diet an individualized thing. Even with limitations, one should eat as healthfully as possible. Although this program is loaded with great choices and options, making blanket recommendations can be counter-productive for some, causing undue stress, digestive discomfort/problems and, ultimately, failure.
Thank you very very very much!
Some people,are taking this as it’s all you need to eat for the day. It’s not enough calories. It should be more as a guideline of minimums not maximum food for a day
Saw it at 2,999 likes and I couldn't resist. First time I've ever liked a vid.
What not to eat is most important in present civilization where most people are obese, everyone knows what is good to eat but hardly anyone following good eating habits.
Dr. Greger mentioned that mushrooms contained beneficial compounds not found in other foods, but did not specify how much of the fungus we should be getting daily.