Dr. Michael Greger specializes in clinical nutrition and he keeps a list of all the “healthiest of healthy foods” and habits he tries to squeeze in every day. He calls it his Daily Dozen and he talks about it in his new book, “How Not to Diet: The Groundbreaking Science of Healthy, Permanent Weight Loss.” He advises a whole-food, plant-based diet, with less meat, eggs, dairy and processed foods. But Greger says a lot of people are unsure what to eat, so the Daily Dozen list gets specific about what to fill up on. Here’s what’s on it:
- Beans, three servings- All kinds of beans, including lentils, chickpeas, and black beans, are packed with protein, fiber, and iron.
- Berries, one serving- Strawberries, raspberries, cherries, blueberries, and blackberries are high in antioxidants and fiber.
- Other fruits, three servings- This is where your apples, avocados, bananas, oranges, peaches, and any of your other favorite fruits come in.
- Cruciferous veggies, one serving- Bring on the broccoli, kale, and cauliflower.
- Greens, two servings- This includes salad greens, spinach, and kale once again.
- Other vegetables, two servings- Carrots, bell peppers, tomatoes, sweet potatoes, and such are loaded with vitamins, minerals, and tons of fiber.
- Flaxseeds, one serving- They contain cancer-fighting lignans that aren’t found anywhere else, Greger says.
- Nuts and seeds, one serving- Nuts including almonds, cashews, and walnuts are high in antioxidants and healthy fats to keep you feeling full.
- Herbs and spices- Turmeric is a good one that’s a powerful antioxidant and can help fight inflammation.
- Whole grains, three servings- Oats, quinoa, brown rice, popcorn, and whole wheat pasta are in this category.
- Beverages, five servings- Greger suggests water, tea, and coffee without cream and sugar.
- Exercise, one serving- He advises 90 minutes of moderate-intensity activity, like yoga , yard work or brisk walking, or 40 minutes of vigorous activity, like swimming laps or jogging.
Source:Today