Dr. Greger's Daily Dozen Checklist

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.
Looking for healthy holiday meals? Subscribe to our free newsletter and receive a holiday recipe guide with four recipes: nutritionfacts...
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 as well as an Android app, thanks to an amazing group of volunteers through our Open Source Initiative.
Here are direct links to the two videos I referenced in the video: How Many Glasses of Water Should We Drink a Day? and How Much Should You Exercise?
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...)
Okay, 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 go to charity.
If this video inspired you to try eating the Daily Dozen, join our free Daily Dozen Digest at nutritionfacts...
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.
You’ll also find a transcript and acknowledgments 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.
Thanks for watching. I hope you’ll join in the evidence-based nutrition revolution!
-Michael Greger, MD FACLM
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Image credit: Ana Victoria Esquivel /analavegana.com
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[@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

[@Randomiz500]

is there a graphical poster somewhere? 😀 Like an A1, to print instead of the food pyramids found normally in my country 😀

[@ankitdiwan]

Would you consider a couple of boiled Amlas to meet requirements from berry?

[@michaelrenetiotuico9564]

Can i use baking powder or dry yeast in making whole grain and beans bread?

[@danielbillyhasan250]

2:40 ​@@Randomiz5002:27

[@danielbillyhasan250]

​@@Randomiz5003:01

[@LKemp-lr1ky]

At 80, I’m trying to do a MAKE OVER!! Encouragement appreciated. . .

[@joannakb5688]

This post was posted 2 years ago. How are you doing?

[@manafro2714]

I hope you are doing well! It's never too late to change.

[@jobaute3984]

So three years in... (I just saw this today). How are you doing so far?

[@o.b.v.i.u.s]

me, late to the party... how y'doin there Kemp?

[@edgarbleikur1929]

How's the MAKE OVER coming along?

[@BlairXoX]

This is the most clear cut, informative videos I've ever watched. The check list app almost made me cry. Its so helpful and its free?! You can tell he just wants everyone to be the healthiest they can be. Thank you Dr. Gregor!!

[@mglet3315]

Yes! I love his work! Today I finally discovered him while doing some research for a health class that I am taking, and I am so happy that I came across him! Youre so right about his content being clear cut and informative. I believe everything that he says, because he doesn't contradict himself like most other Dr's do. From this observation, it is absolutely clear that he is passionate about his work and wants the best for people- while delivering honest information that isn't tainted with money. Thank you, Dr. Gregor!! The world needs more of you!

[@victoriadyt5115]

Amen! This is truly a blessing in my life! God Bless you, Dr. Greger. ❤🙏

[@victoriadyt5115]

Blessings from a 69 year old!!

[@pearlypawbeans]

Most health promoters and content creators have a paywall at some point. But Dr Greger’s app is free, and all his book proceeds go to charity! Paul Newman’s food (salad dressing, tomato sauce, pizza) is the only other company that can say they give it all to charity. Dr Greger is an angel ❤️🙏

[@georgewilson7808]

I suffered from metabolic syndrome (obesity, high cholesterol, high triglycerides, and high blood sugar). I went whole food plant based no sugar oil or salt and I lost 65 pounds, all my conditions greatly improved, my gums stopped bleeding, and erections and energy returned. I used to have an appetite that was never satisfied; whole foods cured it. I no longer use a sleep apnea machine. Finally, the food is cheap-Beans, lentils, rice, potatoes and seasonal apples. Also, I save money by not having to buy pills or visit the Doctor. I am thankful to all the vegans who suffered attacks to reveal the truth to me.

[@antioksidant]

I'm 8 months proud non-smoker and I switched to a plant based diet at the same time - keep watching your videos. First three weeks was dificult and I had minor digestive abnormalities. But now - throughout my 48 years I have not felt so alive and joyful. Thanks from Bulgaria Dr. Gregor!

[@nikizaykov]

antioxidant все още ли си веган? Как ти се отразява след 8 месеца от поста ти?

[@lloydchristmas4547]

Awesome!

[@nathanisaperson6192]

great good job!! Much love❤

[@MariaReyes-jk2co]

Good for you specially the part of not smoking anymore 😉👍👋👋👋yay

[@1971dave]

@@MariaReyes-jk2co there's no reply, my guess is he's gone back to old ways, or he's dead,,,,,

[@jyemitochondrion]

You are a legend Dr Greger! It is amazing how much of your time, effort and resources you give for free. Keep up the good fight, sir! 😁

[@haylaebay]

Jye Mitochondrion hi 😊

[@thomasranjit7781]

My father is 80 years old, he eats moderately, walks because he does not know to ride a bicycle, does not take tension, has Blood pressure of 120/80.......believes in Lord Jesus Christ, goes to church every Sunday......prays daily......

[@floooooofy]

do you imagine he is not making money doing this? He is not doing it for the love of people.

[@shyamp992]

@@floooooofy he puts the money back into nutritional research

[@mattwade646]

@@floooooofy I believe he pays himself a salary. That's it. Like any other nonprofit.

[@darcybrown8947]

Took a class in Roseburg Oregon, based on Dr. Gregers Vegan program. My blood was drawn at the first and at the end of the class. My CPR lab went from 6800 down to 1080. Normal is 1000-3000 This measures the inflammation in the body. I have had a bad case of fibromyalgia for eleven years, at the end of six weeks out of the fourteen week program all my awful pain from the fibromyalgia left. It has been life changing for me.

[@teresa4645]

CRP*

[@mglet3315]

Wow!!! Good for you! Food is medicine. While being here in the U.S food has become something other than food- all for the sake of making an extra penny. It seems the research being done by Drs and experts is also being rigged all that extra penny! Its so sad what our country has become. However, despite all the madness and pollution of food and people, one thing that wont change is Gods word and good, nutritious healthy food.

[@rgomoffat]

I have FM and vegetarian for years, super low dairy and cook & eat at home!

[@IsabelBritt]

I just starting eating this way- I am so sad, I didn’t have to info 25 years ago . Great work

[@julietteSoul]

Isabel Pina-Britt you improve a lot more than you think, never feel guilty if you slip up sometimes, just go back to health✌🏽❤️

[@xTruncz]

Its never too late

[@lisbeth6911]

I will soon be 64 years old & I just started a wfpb way of life in January. I wish I’d started 40 yrs ago. I feel great!

[@SuperKingAlan1]

This is a life changing video. Hundreds and thousands of hours of research condensed into 8 minutes and 12 simple steps. Absolutely world class! Let's spread the word :)

[@TNT-km2eg]

Subscribe and buy the book

[@suwpoqzwn19]

Wow, this video is awesome. It's like he's summed up everything in the second half of his book and uploaded it for us for free.

[@Snooker-cn3dm]

Dr Greger will always provide the information for free. All the profits from the his book go straight to his website.

[@macboogieland2897]

so i don't have to read the book now? because it is kinda big

[@secretariatgirl4249]

@@macboogieland2897 I use it as a reference to dip into to refresh my memory about nutrients, etc.

[@ameliahanson]

Legend

[@james-tennis]

@@macboogieland2897 You don't need to but it's good to know why there are specific things he recommends and the studies behind it. And instead of being tempted by that fat bacon cheeseburger you can remember what was in that book and know what you eat directly affects your livelihood which could lead to better decisions. The book is also free on Libby, a library app where you can send the book to your Kindle.

[@dustind8969]

I can't be the only one who puts berries, fruit, kale, spinach, beans, flaxseed, turmeric, and two cups of water into my smoothie. Knocks out 14 boxes right there.

[@HooLyKeKyy]

Dustin D89 You put beans in your smoothie? That seems odd, what kind? Or do you mean soy milk or something, does that count?

[@DrGayleDelaneyDreams]

Yes, I, too, would like tips on putting beans in my full Vitamix pitcher which holds 64 oz/2 litres.

[@Tina06019]

Hahaha

[@Joseph1NJ]

IDK, I'm wary of raw greens, ecoli, lysteria, salmonella, these are all real threats. I don't stress over it, I'll just cook my greens and not worry.

[@gf4353]

Joseph1NJ HEATING ANYTHING OVER 118 DEGREES DESTROYS ENZYMES.

[@rmz4504]

Just downloaded your daily dozen app. Nice.

[@zackariahadam9426]

"Then, if you just eat it on your treadmill..." Hahahaha hilarious!

[@amazinglifebio412]

Yes. That was awesome.

[@amyf7977]

lightdark00 Just smoothie it up and wear one of those hats with straws. You can strap that hat on and do some jogging!

[@marcusgrigsby446]

I just wear my hooded sweat shirt backwards and then fill the hood with my food. That way I have both hands to eat (while I am walking). If you jog you need to wait til about 1/2 your food is gone so it doesn't bounce out.

[@sullychoi5166]

@@marcusgrigsby446 if been wearing hoodies wrong all my life it seems. Genius

[@l.b.603]

The How Not to Die plan has been my live it (diet) for over two years now. I have more energy and feel more vital. As a 5' 10" woman it keeps me within 2 or 3 pounds of my perfect weight of 150 lbs. I love and live, Dr. Greger's Daily dozen!

[@dominikakotaskova9917]

Budget-friendly bean tip: buy your beans dry in bulk, cook a lot of them at once and freeze in portions for up to 6 months. They taste amazing and it's so cheap!

[@egidijus6973]

How do I contribute to translating "Dr Greger's Daily Dozen" app to other language (my native language Lithuanian)? That would spread the message for sure!

[@aylinalkis]

Same! I also would love to translate it to Turkish.

[@MrsBee-uo2lc]

I LOVE THE APP!!! It really helps me to not feel overwhelmed of what I need to eat everyday and inspires me to do it because I actually really enjoy checking off the boxes! Thank You for creating it to you and all of those That helped. And thank you for making it available for free with no ads for both android and iPhone! I use it everyday! You deserve Nobel peace prize!!! Your work is very much appreciated!!! 👍😉

[@kinhelfa]

User Unknown APP = A Pencil and Paper

[@benjaminstamper5047]

Dr Greger is like the Bill Nye of Nutrition 😂 I absolutely love his work!!

[@Gigi-z3z]

I’m taking it that you mean that as a compliment because Bill Nye auditioned for his part and is not a scientist. Dr. Greger is the real deal!

[@benjaminstamper5047]

@@Gigi-z3z interesting, I think we’re on the same side of the argument yet you still are trying to pick apart things said 😂

[@Gigi-z3z]

Benjamin Stamper I didn’t know a truthful comment would be considered that by someone. The truth in this case, does not hurt. All the best to you. 👍🏽

[@emily042794]

Your daily dozen checklist has helped out my husband and I so much! Switching from junk food vegans to health conscious vegans has never been easier! Thank you!

[@jyemitochondrion]

You are a legend Dr Greger! It is amazing how much of your time, effort and resources you give for free. Keep up the good fight, sir! 😁

[@marias3786]

THANK YOU so much for this, it's going to help me so much

[@lilliefindout3032]

Maria S super dipping super dipping cats Bahamas

[@FX51]

Dr. Greger, your videos make me so happy. I hope one day I can give you a big hug! Dr. Greger for Surgeon General!

[@TheAngelchia]

I was lucky enough to do that last year, FX51 - and he's such a lovely, generous and humorous man in real life, too :)

[@ponteacampata]

This episode should be part of national television worldwide

[@faragzayed]

Switched to plant based diet 8 months ago, lost 17 KG! (and i eat much) , when i play soccer i keep playing and running nearly 2 hrs very easy. love what i eat

[@bkirstie]

do you eat anything fun anymore like pizza?

[@anng.r.687]

THANK YOU. I nice - easy-to-understand - video I can share with with others who haven't read your book YET.

[@wakeuppeoplenow3473]

I will start my day with the daily D thanks dr. G

[@emailjwr]

Ladyjladyslj J. I think we should all aspire to get the D daily ☺

[@linkbill89]

Nothing like the BIG D daily....😄😄

[@StaticDreamsEntert]

I hope my gf doesn't overdose with the amount I try to give her daily.

[@CG-zk1cc]

Great way to get zinc

[@kg3249]

That’s my goal! I’d settle for weekly D.

[@Katonje]

Brilliant idea with the daily dozen. I started doing that right away, and that helped tremendously. Thanks for sharing.

[@kbkesq]

There wouldn't be a "healthcare crisis" if we all followed this sort of plan, but there would be an economic crisis as all the industries including industrial agriculture. Meanwhile, people who claim that food is "too expensive" for the poor are ignoring how inexpensive and nutritious beans grains greens fruits potatoes actually are.

[@JenDoe1]

Thank you for all that you do Dr. Greger! Between the Chronometer and the Daily Dozen apps I know I'm hitting optimal nutrition with no question. I can never thank you enough good Sir!

[@KentuckyChicken2]

Make sure you have the turmeric with some pepper for better absorption and especially get organic goji berries....they're full of pesticides.

[@mrsir7023]

In a video, Dr. Greger shows a study about how mixing turmeric and black pepper form kidney stones, I used to so that combination and saw that video the same day I went to do a pee analysis, and the found some calcium oxalate (the crystals thay forms kidney stones), so better be careful with that :)

[@billreitter7343]

Or grow your own goji berries. They are easy to grow if you have a sunny location and a small raised bed garden. They don't bloom till September where I live in South Jersey, USA, but you can harvest them through December if no frost. Soon you will be sharing them with neighbors. Yummm! Use them in salads, soups and stews, similar to tiny tomatoes. You can dry them like little raisins but I like them fresh.

[@KeyofDavid5778]

Goji berries have oxlates in them which increase the risk of kidney failure and kidney stones!

[@billreitter7343]

@@KeyofDavid5778 foryourkidney.com/en/2016/08/30/berry-guide-types-of-berries/ On the contrary, goji berries are good for kidneys, especially eaten raw. Yummmm!

[@patty-cf7jj]

You can basically take care of the berries, fruit, vegetables and greens with one big smoothie.

[@pickledbeaker5916]

and the flax seeds too- just blend them before you add anything else

[@Snooker-cn3dm]

And drink it while walking on a treadmill!

[@gf4353]

DON'T FORGET TURMERIC!

[@artemis2016]

... And one serving of beans if a person puts tofu in their smoothie.

[@gitanabaga]

well you should chew your food, so no, smoothie is not ok every time.

[@jaystubbs6041]

I’ve never really been a “fan” of a doctor before going plant-based. Such amazing work these folks are doing!

[@cosmicflow2720]

Thanks so much for your Daily Dozen list! I've been vegan for many years, but the list is still a great help to expand the variety of my food pool. It also helps me to keep my diet balanced. I love the app too! It's so easy to use!

[@Smoore-bv2wb]

Thank you for your videos! I recently read your book, "How Not to Age," and loved the research heavy approach to nutrition. My husband had a major health issue last year and it has motivated the both of us to re-examine our diet and lifestyle ❤️

[@louisejacobs2078]

I’m just doing this at 75. I wish I had known all this when I was 25!!!

[@boethia7367]

I'm on a junky plant-based diet. I need help getting back on track to versions of my foods.

[@SophiaRochas]

Wow im so happy about the apps and this video thanks a lots hugs

[@TheHestya]

This app made it soooo much easier for me to transition from pescetarian to plant based (transitioning into vegan now). I was constantly worried if I was eating the right things in the right amounts. The moment I got the app my life became 100 times simpler, I knew exactly what I needed, how much I needed, what I was missing by dinner time, reminded of B12 and D vit, which I wouldn't remember on a daily basis... I do have some lazy days when I don't feel like cooking or just want some junkfood and snacks. But over all this is a big deal. I kept looking for information online to figure out what to eat. I could find a lot of information on needing a certain amount of protein, a certain amount of a certain vitamin, but then putting all that information down on paper in the form of food items was impossible. Thank you so very much!

[@tlc505]

I have the DD app. I absolutely love it especially how it gives a percentage of where you are. I use it daily!

[@Ana2398]

Thank you for your work Dr G. Can you please comment on the effect of soy and hypothyroidism treatment? My hypothyroidism medication is known to react if I eat soy (and derivatives) and becomes less effective. Is this true? I hope you can give me some facts on this. Ps: Love your How Not Die

[@EnglishMathTutor]

I love that his family asks, "What can't we eat now." I totally expected that but cackled anyway. It's hilariously real.

[@tatyanadrobot3145]

I appreciate your hard work Dr. Greger !!!!! Thank you so much !!!!

[@eelkeaptroot1393]

I've seen so many of your videos and talks I have a daily dozen checklist app in my head and on most days I check off all the boxes. I think it's an awesome tool!

[@neofilm]

I love this app and this video is an excellent complement to it!

[@Cla4ify]

omg i laughed so hard at the parsley part :D and "what can't we eat now?"

[@beautiful20106]

Basically eating more vegetables, plant based food, salads , berries, fruits 🍎, green tea , exercise, no red meats, no dairy , no processed food

[@fitnessbypriscillaofficial]

Dr. Greger, you are the best!

[@FANNIX-]

How to create an infinite number of "Daily-Dozen-Bowls": In my tracking app I created a meal, picked my favourite food from every category & typed in the amount that is needed per day (all 3 portions, if there are 3). This results in way too many calories for 1 meal but the ratio is correct. So I then just scale the portion size of that meal down to however many calories I roughly want to eat this meal. The best part is that the foods I picked basically also work as a placeholder as I can just switch out foods with others from the same category to create an endless amount of possible Daily-Dozen-Bowls. If you want, you can add some kind of dressing to it; but to me it tastes amazing as it is. I personally keep the fruit out of the bowl and eat it ~30min. before the bowl though. Also these are very quick to assemble if you got the hang of it. Have fun~!

[@veganmoviepsychos9404]

You literally saved my life. Thank you for existing! ❤️

[@natod.6242]

God bless u for this! It has helped me tremendously...thank u Dr. Greger😊

[@00LXS00]

Dr. Greger, you and your team are truly inspiring. Thank you for all your hard work. Keep it up; people are paying attention (I know I am and will continue)!!! :)

[@andromedastar1]

Been eating like this for six weeks now and I’m loving it today. I’m getting an A1c recheck because my A1c was 5.9 and I want it back down to 5.5 after not eating very healthy over a couple of years so let’s see how we do.

[@panorybritz1499]

i just noticed that your voice is perfect for reading audiobooks

[@Turno-mb2xz]

Take a vitamin D supplement. It is incredibly important and no one gets adequate sun exposure. A study on vegan boys who didn't supplement vitamin D grew to an average adult height of 5'5".

[@richardshansky3040]

Great video, I subscribed. I would suggest you do a video about what foods to avoid or minimize. Tops on my list is refined sugar which I suspect is a prebiotic for bad bacterial bugs.

[@gilleslejeune6823]

"Daily needs" is a marketing invention, human is designed to survive on a collection of seasonal food and on periods of scarcity.

[@dieabsolutegluckskuche5174]

Nah, we just can do it, doesnt mean we should. Where are we coming from? Not from Europe, lol.

[@dorianphilotheates3769]

Just stumbled onto your excellent channel; Dr. Greger is wonderful- subscribed!

[@PossumPersi]

Thank you so much for this video. It helps to see what a serving size of something looks like and also the way you color coded the plate and gave examples was just amazing . Thank you , doctor.

[@blackwater9311]

I knock out 6 items first thing after I get up with breakfast. No added sugars, salt, oils, or animal products. All whole food plant-based. Super tasty too since I've dramatically reduced my intake of junk foods that my taste buds got a breather to reset. :D Also been quite fun trying all kinds of plant-based foods I've never tried before and experimenting with various spices! Recent blood test confirmed I'm doing awesome for it too. Thanks Dr. Greger!

[@kurt5004]

Gregor, you da man! Keep it up you brave soul!

In the mobile app the exercise category should have been subdivided into 30-minute "servings".

[@decadediary]

Great video thank you!

[@maremacd]

90 minutes of exercise…per DAY? Sheesh.

[@Xosidhe]

I got one of the apps that tracks this and I love it! Thank you for this video

[@NoPrivateProperty]

But where do you get your protein?...…………..Just Kidding!!!!! plants rule

[@alisonmiller2708]

This man is helpful to promoting wellness and longer quality human life. Thank you Dr. Greger and thank you Almighty God for making these foods to benefit us.

[@fuckfannyfiddlefart]

great trolling. Presumably McDonalds is the work of the devil, even as an atheist I cannot disagree with that!

[@Julzsavedandsetapart]

Amen. Creator God is Amazing. He made natural plants and herbs and seeds for our benefit. And the wicked men have taken it away and handed us chemically laden foods. Ie Mc Donalds.

[@AprilTDixon]

Thank you so much Dr. Greger! You're wonderful and bursting with a wealth of knowledge for the health and wellness of humankind

[@1998tkhri]

Hmm... Oatmeal with lots of fixins for breakfast, A vegan chickpea 'toona' sandwich with Israeli salad for lunch, and and a tofu-veggie stew for dinner? Sounds good to me!

[@greenknitter]

What are fixins??

[@lifeintune7851]

No to tofu . Not good for humans

[@nsa7637]

Sounds a lot like what I eat

[@thefatvegan5008]

greenknitter It’s a slang term for toppings. “A burger with all the fixings”

[@KlausHendryck]

Awesome list! Can you also make a video about food combination? Because I heard many times now that for example "fruit as desert" can have negative side effects...

[@RoseBrunoBailey]

I love this!! I’m vegan but going to start this. Thank you for all you do.

[@baade6010]

i need this checklist printed over a magnetic dry erase board

[@LovelyHerbanRenewal]

oh cool I didnt know you had a daily dozen app. Im gonna go check it out

[@emilianolodges8470]

Whoa what a national treasure Dr Greger is huh!? Grateful…

[@patswayze7359]

Plant based all the waaay

[@ana419]

How can we replace the beans, whole grains and "other fruits" to make this keto?

[@bgrobbins]

weights in grams would be nice. Thanks.

[@aegisfate117]

The Fruit Addict Ⓥ Why, ARE you a drug dealer? =P

[@1998tkhri]

The Android version has it...

[@matmul4850]

Denis iOS doesn't have that option

[@davidk813]

Yeah I was actually asking other comment about this because half a cup of oatmeal does not weigh the same as 100 grams

[@camilleli3088]

I'm really clueless how to eat healthy, I mean dosages.. but I don't have to worry anymore if I get enough for the day! I love you and ur channel! 😊💕

[@colinglen4505]

how can you eat all of this in one day? and, how can you afford it?

[@justroberto5052]

colin glen it’s not as much as it seems, and it’s all the cheapest foods on the planet.

[@sarasaunders7175]

It depends a lot on where in the world you live. The cheapest foods in one place can be super expensive somewhere else, or not even available. I'm curious, Colin. Where do you live? And what foods can and can't you get cheaply? In most of the world at least beans are available and quite cheap. Here in Lebanon I definitely can't afford to buy blueberries every week, but I can get grapes regularly. You might find that you can cover all the daily dozen in an affordable way, but not with the exact same items that Dr. Greger finds available in his context.

[@execrated-bythem1583]

Yo I eat so much and never get fat I love being vegan! Lmfao I eat like 4 times a day and I smoke a lot of weed and do labor work I’m a painter! So I need a lot of antioxidants to get rid off the paint!

[@ApexHerbivore]

I eat a lot too! Not so much during the day but once the munchies kick in (after work I get high) I'll eat loads. Lost 15kgs in the first few months of being vegan. Was shocked (and pleased) when I realised I could eat even more and not put on weight. Vegan FTW!

[@LazyEinstein]

I appreciate everything you do more than you'll ever know.

[@betsyetoddlerteacher]

This relaxed my brain. Thank you!

[@SomeoneSomewhereMax]

This is amazing. Thank you so much! Vegan 4 years already thanks to you, now I can make sure I eat even healthier

[@emmawheeler8559]

❤

[@Olibelus]

Thanks for all you do, Dr. Greger. You're amazing.

[@janetbransdon3742]

Having the prescription of what to eat and how many serves is a real game changer for me. It gives me the assurance I need to obtain a healthy diet. I needed the structure given by this eating plan . Thank you so much.

[@efany82]

Love the app! It really helps me to see what I'm missing in my diet on any given day. The visual reminder is great! I love ticking off the boxes! :) This is much better than entering my meals in a calorie counter!

[@ana419]

What about Nutritional Yeast? What about Olive Oil?

[@1stArtGallerycom]

App would be hugely popular if you add an option to share images of your meals. Just a constant feed of pictures, doesn't have to be fancy.

[@Joseph1NJ]

Why? If you're so driven to show other people what you eat there're are plenty of social media places for that.

[@23100Battlefield]

1st Art Gallery com I'd like it to sync with chronometer so when I put my meals there, it automatically checks off in daily dozen

[@rhyothemisprinceps1617]

Exotic Parallel - That's a great idea.

[@AldhaniStarpath]

1st Art Gallery com For realz

[@bigbuggie5]

1st Art Gallery com it’s in the video

[@whatwouldhousedo5136]

Nice- already hitting this pretty much bang on every day. Not boasting, just remarking that I'm glad to have Dr. Gregor confirm that I'm on the right track. Typical day: -Breakfast- 2-3 pieces of fruit, followed by steel cut oatmeal with chia, ground flax, cinnamon, peanut butter powder, vegan protein powder, cacao nibs, hemp hearts, and either walnuts or pumpkin seeds, add frozen strawberries to melt in once it's cooked and a bit of cashew milk. With a berry/banana/kale/soft tofu/Amla powder/cashew milk smoothie. -No lunch usually- just a big slice of watermelon. Sometimes pita with veggie 'meat' slices or hummus. -Dinner- steamed Brussels sprouts, broccoli, cauliflower and butternut squash with nutritional yeast, turmeric, crushed oregano, garlic, sumac, lemon, and tahini with either a cup of lentils/chickpeas and herbs or a veggie burger. Snack is a dried seaweed pack, dairy-free chocolate or cubes of frozen pineapple, mango, and dragonfruit ( I eat them frozen for the crunchiness so I don't miss chips etc.) Lots of water while I'm hiking or working out, try to do between 1.5 and 3 hours every day, with a rest or alternate activity day after every 7-10 days. Lost over 40 lbs in six months at age 55. Want to note that the only reason I add protein powder is that I'm doing calorie restriction until I hit my goal in November, so I want to make sure my protein stays high because I exercise so much and eat sparingly. I'll stop the extra protein once I start eating maintenance calories again instead of the current 2 lb a week weight loss deficit.

[@MrJoseklon]

I am making Daily Dozen's gains at the gym, thanks Dr. Greger

[@jonatanolsen37]

Hominem Alas Yeah, focus on proper nutrition, instead of macros, and the gains and energy is great!

[@tomoakley760]

Could mushrooms /fungus be in their own category? Would be cool to see that as an option in the app (although it would be more like the Daily Baker's Dozen).

[@ms3er396]

I use fresh hummus in place of sandwich spreads/mayo, etc... with all the great flavors that can be had by seasoning it, I can't believe I didn't do this sooner.

[@secretariatgirl4249]

I spread cooked butternut squash or even canned pumpkin on organic corn thins or an organic corn tortilla (here in NM, we have them without all the junk) and add seasoning for an easy spread!!!

[@screechowl9605]

Hummus? Isn't that soybeans? ?? ??

[@Kknderbueno]

Screech Owl nope. Chickpeas.

[@Edaryion]

Ahh, okay, so the app is not official but made by volounteers. That explains all of the contradictions between data from Dr. Michael Greger & in the app.

[@Santoryou90]

Cup measurements are the only annoying things in this great video...

[@JRP3]

Santoryou90 No

[@Chronically_ChiII]

Santoryou90 WHEN will the apple version have the metric option?? The Android version is far more superior.

[@rhyothemisprinceps1617]

I really wish they had listed gram weight serving sizes.

[@travelgirl7967]

Everyone in the world has a cup. Not everyone has a food scale.

[@lazerbut]

It's not about availability. It's about how to measure 1 cup of broccoli or other non-filling foods. If it was by weight, you would know that you're hitting 1 serving every single time, but with a cup it's just a guessing game. Same with leafy vegetables: do you pack it, or keep it loose (and thus how loose??). The list goes on and on. Measuring by weight is the only accurate method.

[@LibbyRoseEmbroidery]

I like the Daily Dozen in the main. It's just the exercise quota: even if I were strong enough for it, there's no way I could find over 10 hours per week to walk etc!

[@keithosmuhfukah507]

Doc...can you PLEASE go on Joe Rogans pod cast and educate him? Love the guy but his "bro science" on plant based diet is buggin me and I think you could bring some actual fact based science for him and his listeners. Thank you

[@arianamastersofficial]

We love you Dr. Micahel Greger.

[@chube5738]

I just started this daily dozen regime after a whole year of eating plant-based not knowing how to keep my meals proportionate. Lately I've been eating once a day (1 hour) on top of eating primarily nuts, seeds, berries, and spirulina. Still eating once a day, but sticking with these daily recommendations has me feeling less fatigued and totally satisfied day one! Not even mentioning the fact that I've only consumed ~1350 calories (which of course may not matter as long as I'm getting all the desired nutrients) and I feel 100% ready for a vigorous strength training session. Thank you Dr. Gregor fot sharing your studies and information regarding nutrition and health on a whole food plant-based diet. This channel and your website had helped loads over the years as I've been helping myself make healthier choices for my overall physical and mental well being and I can't stress that enough. You are a life saver, doctor. Sincerely, Nick

[@g97erry]

Thank you very much for all of the research and advice Dr. Greger!!! We really appreciate it :)

[@kerlygerl]

Thank you, Dr. Gregor!! We all appreciate your work and care for us🎉