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Daily Dozen!

I read an interesting book by Dr Michael Greger called "How Not To Die".

I enjoyed it because it is full of valuable information about preventing chronic diseases and it is evidence-based.

He provides the research to back his suggestions to eat whole-food, plant-based nutrition.

He features his "DAILY DOZEN" in this book which is designed to "add years to your life".

I'm sure we can all use some advice about how to eat healthily in order to add healthy, productive years to our life!

Here is the DAILY DOZEN list...

No. of servings (✅)

✅✅✅ Beans (beans [al varieties], lentils, chickpeas, green peas, split peas etc.)

Berries (blueberries, cherries, cranberries, cranberries, raspberries, strawberries etc.)

✅✅✅ Other Fruits (apples, apricots, avocados, bananas, grapefruit, kiwifruit, lemons, limes, mangos, nectarines, oranges, papaya, passion fruit, peaches, pears, pineapples, plums, pomegranates, watermelon etc.)

Cruciferous Vegetables (rocket, bok choy, broccoli, Brussel sprouts, cabbage, cauliflower, collard greens, kale, watercress etc.)

✅✅ Greens (spinach, rocket, kale, collard greens, mustard greens, sorrel, swiss chard, turnip greens etc.)

✅✅ Other Vegetables (asparagus, beetroot, carrots, capsicum, garlic, mushrooms, onions, pumpkin, squash, sweet potatoes, tomatoes, zucchinis etc.)


Nuts and Seeds (almonds, Brazil nuts, cashews, hazelnuts, macadamia nuts, pecans, pistachio, walnuts; chia seeds, hemp seeds, pumpkin seeds, sesame seeds, sunflower seeds)

Spices (allspice, basil, bay leaves, cardamom, chilli powder, cinnamon, cloves, coriander, cumin, curry powder, dill, garlic, ginger, horseradish, lemongrass, marjoram, mustard powder, nutmeg, oregano, paprika, parsley, pepper, peppermint, rosemary, saffron, sage, thyme, turmeric, vanilla)

✅✅✅ Whole Grains (barley, brown rice, buckwheat, millet, oats, quinoa, rye, teff, whole-wheat pasta, wild rice)

✅✅✅✅✅ Beverages (black tea, chai tea, vanilla chamomile tea, earl grey, green tea, hibiscus tea, jasmin tea, lemon balm tea, matcha tea, oolong tea, peppermint tea, rooibos tea, water)

Exercise (90 mins moderate activity or 40 mins vigorous activity)

If you have ever thought about becoming a vegetarian or a vegan, this is a good book to read. It will help you to make an informed decision.

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