Dr. Greger's Daily Dozen Checklist
Dr. Greger's Daily Dozen Checklist
General Items
- Get enough sleep (7-9 hours per night)
- Practice mindfulness or meditation (10-15 minutes daily)
Fruits
- 1 cup of berries
- 1 medium fruit (banana, apple, orange, etc.)
- 1 cup of chopped fruit (melon, pineapple, etc.)
Vegetables
- 1 cup of leafy greens (spinach, kale, etc.)
- 1 cup of other vegetables (broccoli, carrots, etc.)
Whole Grains
- 1 serving of whole grains (brown rice, quinoa, oats, etc.)
Legumes
- 1 cup of beans (black beans, lentils, chickpeas, etc.)
Nuts and Seeds
- 1 ounce of nuts (walnuts, almonds, etc.)
- 1 tablespoon of seeds (chia, flax, etc.)
Herbs and Spices
- Include a variety of herbs and spices (turmeric, garlic, etc.)
Beverages
- Drink water or herbal tea (at least 8 cups throughout the day)
Exercise
- At least 30 minutes of physical activity (walking, cycling, etc.)
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