Dr. Greger's Daily Dozen Checklist

[@NutritionFactsOrg]

If this video inspired you to try eating the Daily Dozen, join our free Daily Dozen Digest at nutritionfacts.org/daily-dozen/ -NF Team

[@saffron4804]

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!!

[@kevinjackson7061]

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!!!!!

[@milks12345]

Good job mate! We're here to cheer you on and provide help when needed! 🤗

[@kevinjackson7061]

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.

[@healthygrannysue3710]

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.

[@berlinwall6674]

In just one day? What was your original hypertension reading?

[@lloydchristmas4547]

Good for you Kevin. Best wishes.

[@allencrider]

Whoever did the animation/illustration is very good.

[@DionysiosPhryx]

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.

[@jhasketan8423]

he is nobel himself..

[@DionysiosPhryx]

He is a good person.

[@veganaporlavida]

He's the best!!!

[@eCitizen1]

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.

[@eanderson415]

yeah and he looks so healthy , with his bald head , thick coke bottom glasses , hearing aids , nerdy high pitched voice ......

[@Alice_Walker]

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 😇

[@lloydchristmas4547]

Same here!

[@YD-uq5fi]

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.

[@efany82]

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!

[@plant-based-nutrition]

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

[@veganfortheanimals6994]

I used to hate mushrooms too....now I love almost all of them

[@plant-based-nutrition]

I found this delicious recipe for miso soup with shiitakes & kale. It was like: "Where have you been all of my life!?" :-D

[@LadyDementa]

Also hated mushrooms growing up. I love them now as long as they are fresh and not from a jar or can.

[@Joseph1NJ]

Dr. Weil has written about them more than 20 years ago.

[@olivialoveworthy]

We love you, Dr. Greger, and all the volunteers! Thank you all!!!

[@nomad1517]

Guy is a legend. Hope he lives to 100.

[@shaneashby5890]

Dr. Michael Greger You Rock!

[@trackerbumble5853]

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!

[@weneedmoreconsideratepeopl4006]

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!!

[@shitakemushroomzftw]

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!

[@tanjavanbroeckhoven]

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.

[@Prairiepagan316]

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.

[@melaniehuckabee3773]

I love this!! Thank you for making this easy, Dr. Greger!

[@pinay-dane-missioneri]

Wow... well done your visuals, dr. Greger! Easy to understand. Thanks.

[@TheJessierb]

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.

[@karin9087]

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

[@veggiebeat8375]

I love the app. It is a really helpfull tool for me. Thanks to the volunteers who created it.

[@monikaandrysova7590]

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. 🌹

[@mrmrmaples]

I use the app every now and then to be sure I'm on track!

[@lenkaha8274]

I love the new 2.0 version of the app. For me much more helpful because of the metric units 👌👍

[@MARIAM_M_AYOUB]

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!

[@AndresCastilloAJO]

Old info, amazing new look, definitely it's worth donating on this amazing project. Gongats to the team!

[@patriciabafalis5870]

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.

[@bendowell5944]

I like how you are doing it. the whole grains should be last thing if a person is still hungry.

[@patriciabafalis5870]

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.

[@hereb4theend]

where do you get your cholesterol and vitamin A from?

[@Shinobi_Master]

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/

[@hereb4theend]

@@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.

[@cosmingcosma]

Excellent summary of all your work. Thank you sir!

[@eCitizen1]

I like this, and it is very gratifying to get some validation about the way I eat now. Thanks Doc, your the greatest!

[@TanniaFalconer]

¡Gracias! Thanks so much, Dr. Gregger, this is so useful and helpful for explaining people how going healthy plant based can be actually easy 🙏🙃💚🌱

[@carolinemallick-wood6810]

My boyfriend and I use it every day. It’s awesome!

[@likesarah7119]

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 ❤❤❤❤

[@lanayabaker]

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!

[@animatetheidea7945]

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!

[@anaherrero5058]

Muchas gracias Dr. y felicidades por tan gran labor. ¡¡Ánimo para continuar siempre con ese entusiasmo!!

[@tamcon72]

A slickly produced video filled to the brim with coherent and useful information; TFP!

[@thejoelrooganexplosion2400]

"What day is it?" "It's today", squeaked Piglet. "My favorite day", said Pooh.

[@matthewbyrne6159]

next surgeon general, dr. greegor

[@PeoplePlacesRocknRoll]

I use it everyday now. It also helps me to see my problem areas. I think it helps make my new diet fun🍒🍍

[@1156511]

Love this video. I had to go grocery shopping today and the Daily Dozen App was so handy. Thank you so much!

[@SgtScourge]

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.

[@Eyes4dopey]

5 Shares from me! Your Brilliant Dr. Greger! Thanks for all your hard work to help educate!

[@jasontheworldtraveler]

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!

[@janaeiskonfektknisterpapie7004]

I do use the app every day for about a few months now. It do helps me so much eating enough and healthy!

[@BenniWenzel]

Dr. Greger, the hero the world needs.

[@Tehstool]

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.

[@foreveravocado4792]

Excellent video! Just downloaded the app!

[@loveoflyricism2769]

I’m so excited today marks the start of my one year challenge to not consume an animal product

[@cg.destroyer]

Video quality goes through the roof now, motion designer doing good job :)

[@iamcorneliu1097]

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.

[@wholefoodplantbasedcookingshow]

Great information!

[@danielborges.]

Excelent! A great tool to help us all. Thanks for share.

[@lloydchristmas4547]

Great video. Thanks so much Dr. Greger and team. I'll be sure to use your app!

[@manpreet9191]

nobel prize for dr greger

[@name.terrie]

This was great info for me. Thanks for the tips. Very helpful. Much appreciation for you. Thanks bunches for making and sharing this video.

[@stefaniabilboc959]

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.

[@LydiaZ36]

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.

[@moszczynskieng]

Such a useful and informative video. Thank you for your service to humanity! :D

[@Scheerzaaah]

You're the best! Thanks for this tool!

[@stevengielis9168]

Very useful checklist! I wonder if GOS (inulin) containing veggies also deserve a seperate place on the daily checklist?

[@tbeak64]

Do the foods that fit into different categories count as a serving in both categories or just one category at a time?

[@JoAnn_Vegan_USA]

He said one serving of a food item ticks off one box. You have to have another item or serving to check off the other box.

[@vinnettepope8255]

What about hemp seeds. Thank you for sharing this wonderful information

[@IBKNW]

Oh you are awesome.. So So glad I found you.... I will be donating soon.

[@username-yn5yo]

great service you do for humanity. If only you had a broader audience and more people were interested in their health

[@tempest-tom9180]

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.

[@privat5316]

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?

[@viveviveka2651]

Bravo! Well done.

[@bobbidazzler1343]

I use the app every day. It makes everything so easy. X

[@AB-ee5tb]

I put lions mane mushrooms in my stew or chili Beans mushrooms yams onion tomato bell pepper and lots of chili powder

[@bru1015]

👩🏼‍🌾 You’re fast becoming my favorite nutrition specialist. 😘 thanks for the free app. 🙋

[@un1ty251]

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!

[@DudeeWheresMyCar]

Great app! Thanks for being so helpful👌🏽

[@Tim0909]

Seriously amazing, thank you

[@branching123]

Dr. McDougall would have issue with you coming at his potatoes lol

[@MarcoMeerman]

Dr. Greger is our virtual home doctor.

[@Ryansarcade9]

The daily dozen is great because it is a concrete recommendation.

[@Frenchblue8]

One of my favorite videos!!💚

[@MrsBee-uo2lc]

The app is the best! It really helps me! Thanks doc... 👏👏👏👏👏😄

[@TheAdventurousHermits]

I've been using the app for about a year and have only checked all the boxes off a handful of times.

[@Gencoil]

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.

[@abcdefg-xm7dc]

The Vegan Wallflower its easy if you make a green/fruit smoothie

[@abcdefg-xm7dc]

ElioraEliana soup can definitely work or even pasta. Smoothies in the summer and soup in the winter works for me.

[@shitakemushroomzftw]

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.

[@TheAdventurousHermits]

It's usually only the cruciferous category or beans that I miss in a day.

[@mortenbrodersen8664]

Excellent video. Very practical and useful!

[@abigailarteaga1038]

How many of these check boxes should I aim for my 3 year old to get? We've recently become plant based and want to make sure she's getting all her necessary nutrients for a growing girl! Thanks!

[@SquiddyJohnson69]

Hey love your videos I wondered if u could do one about fresh vs frozen fruits and vegetables

[@marcelmarcel5901]

when I stick to this list then I will have trouble to get to the dayli recommendation of 17g of Omega 6 fatty acids. Should I include oil to my diet to reach this goal or is 17 gramms to much or is maybe oil just somethings I should stay away from? If I bake potatoes with oil in the oven is that a problem?

[@Darswar4]

That is the most satisfying ding sound for the checklist.

[@purpleblueunicorn]

Haha, I thought the opposite!

[@Darswar4]

purpleblueunicorn lol I think it's just nostalgic for me. That sound was in quite a few 90s 00s video games.

[@jbmop]

It was distracting

[@brunosandoval4601]

it was perfect

[@akuma2892]

Super Mario : )

[@jorgemilnercruzponce8237]

Gracias,muy buenos concejos para mejorar la calidad de vida.

[@dwttehuti6559]

so beautiful we would expect the revisitation of all videos....

[@peachesandsugar1]

It would be great to have the check list downloadable to a computer.

[@hanna9141]

The check mark sounds were perfect!

[@lydiam9323]

Hi Dr Gregor can you suggest food s to help with ALS disease?

[@lilialopez5930]

@ 7:04 that looks like Canada's new food guidelines!

[@fanno]

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!

[@tamimalshallah]

Video presentation is really good :) I love it

[@TSunshineful]

This was very helpful. Thank you!

[@xantippa]

I've been using the Daily Dozen app since october. Down 30lbs. However Dr McDougall doesn't recommend many fruit or nuts when trying to lose weight. I read the Starch Solution before How not to Die. Which is better? To eat them or not? I still have a long way to go to be at a healthy BMI range.

[@Snekcneh12]

How bout the lacto fermentation foods, how often should we eat them?

[@forestpump3]

Thank you for sharing this knowledge!

[@teganellis8686]

Do things like chickpea flour and buckwheat flour fit into the DailyDozen? And how much of them is considered a serving size..?

[@Graphicxtras1]

Excellent video as always - very informative

[@chrisogrady28]

Would much prefer a mass rather than a volume, and does anyone know how turmeric root compares to powder? I usually have the root.

[@ArteUltra1195]

Could you make your recommendations in grams aswell? As an European (or basicially anyone not from the US) it is pretty hard to get a feel for how much I should really eat.

[@MohamedAdelSci]

The app has serving sizes in grams