Dr. Greger's Daily Dozen Checklist
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- เผยแพร่เมื่อ 10 ก.ย. 2017
- 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.
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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.org/video/the-...)
-Why You Should Care About Nutrition (nutritionfacts.org/video/why-...)
-Taking Personal Responsibility for Your Health (nutritionfacts.org/video/taki...)
-The Philosophy of NutritionFacts.org (nutritionfacts.org/video/the-...)
-Behind the Scenes at NutritionFacts.org (nutritionfacts.org/video/behi...)
-How Not to Die from Heart Disease (nutritionfacts.org/video/how-...)
-How Not to Die from Cancer (nutritionfacts.org/video/how-...)
-How Not to Die from Diabetes (nutritionfacts.org/video/how-...)
-How Not to Die from Kidney Disease (nutritionfacts.org/video/how-...)
-How Not to Die from High Blood Pressure (nutritionfacts.org/video/how-...)
Okay, but how do you actually incorporate those Daily Dozen foods into your diet? Check out my new How Not to Die Cookbook (nutritionfacts.org/cookbook)! 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.org/daily-dozen/
Have a question about this video? Leave it in the comment section at nutritionfacts.org/video/dr-g... 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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If this video inspired you to try eating the Daily Dozen, join our free Daily Dozen Digest at nutritionfacts.org/daily-dozen/ -NF Team
is there a graphical poster somewhere? 😀 Like an A1, to print instead of the food pyramids found normally in my country 😀
Would you consider a couple of boiled Amlas to meet requirements from berry?
Can i use baking powder or dry yeast in making whole grain and beans bread?
2:40 @@Randomiz5002:27
@@Randomiz5003:01
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!!
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!
Amen! This is truly a blessing in my life! God Bless you, Dr. Greger. ❤🙏
Blessings from a 69 year old!!
At 80, I’m trying to do a MAKE OVER!! Encouragement appreciated. . .
This post was posted 2 years ago. How are you doing?
I hope you are doing well! It's never too late to change.
So three years in... (I just saw this today). How are you doing so far?
me, late to the party... how y'doin there Kemp?
How's the MAKE OVER coming along?
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!
antioxidant все още ли си веган? Как ти се отразява след 8 месеца от поста ти?
Awesome!
great good job!!
Much love❤
Good for you specially the part of not smoking anymore 😉👍👋👋👋yay
@@MariaReyes-jk2co there's no reply, my guess is he's gone back to old ways, or he's dead,,,,,
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.
CRP*
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.
I have FM and vegetarian for years, super low dairy and cook & eat at home!
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 :)
Subscribe and buy the book
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! 😁
Jye Mitochondrion hi 😊
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......
do you imagine he is not making money doing this? He is not doing it for the love of people.
@@floooooofy he puts the money back into nutritional research
@@floooooofy I believe he pays himself a salary. That's it. Like any other nonprofit.
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!
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!
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.
Dustin D89 You put beans in your smoothie? That seems odd, what kind? Or do you mean soy milk or something, does that count?
Yes, I, too, would like tips on putting beans in my full Vitamix pitcher which holds 64 oz/2 litres.
Hahaha
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.
Joseph1NJ HEATING ANYTHING OVER 118 DEGREES DESTROYS ENZYMES.
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.
Dr Greger will always provide the information for free. All the profits from the his book go straight to his website.
so i don't have to read the book now?
because it is kinda big
@@macboogieland2897 I use it as a reference to dip into to refresh my memory about nutrients, etc.
Legend
@@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.
I just starting eating this way- I am so sad, I didn’t have to info 25 years ago . Great work
Isabel Pina-Britt you improve a lot more than you think, never feel guilty if you slip up sometimes, just go back to health✌🏽❤️
Its never too late
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!
Dr Greger is like the Bill Nye of Nutrition 😂 I absolutely love his work!!
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!
@@Gigi-nv5ev interesting, I think we’re on the same side of the argument yet you still are trying to pick apart things said 😂
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. 👍🏽
This episode should be part of national television worldwide
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!!! 👍😉
User Unknown APP = A Pencil and Paper
Dr. Greger, your videos make me so happy. I hope one day I can give you a big hug!
Dr. Greger for Surgeon General!
I was lucky enough to do that last year, FX51 - and he's such a lovely, generous and humorous man in real life, too :)
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
do you eat anything fun anymore like pizza?
I’ve never really been a “fan” of a doctor before going plant-based. Such amazing work these folks are doing!
Just downloaded your daily dozen app. Nice.
You are a beacon of hope Dr Greger. One of humanities greatest servants. I'm honoured every time I watch one of you videos.
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!
Thank you so much Dr. Greger! You're wonderful and bursting with a wealth of knowledge for the health and wellness of humankind
Thank you Dr. Greger and all the amazing volunteers helping! You are all a true gift to humanity! 🤍🙌🏼
I appreciate your hard work Dr. Greger !!!!! Thank you so much !!!!
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.
i just noticed that your voice is perfect for reading audiobooks
Dr. Greger, you’ve saved countless lives, lifespans, and life quality. Thank you
The planet needs more doctors like you sir. Thank you for caring.
THANK YOU. I nice - easy-to-understand - video I can share with with others who haven't read your book YET.
Brilliant idea with the daily dozen. I started doing that right away, and that helped tremendously.
Thanks for sharing.
Dr. Greger, you are truly saving mine and the lives of so many others. Thank you for your research and service to humanity!
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.
Thanks for all you do, Dr. Greger. You're amazing.
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!
Your daily dozen list has been a life saver! It's helping me learn to eat right, how to stay on track.. thank you! Great book too!
Thank you for all of your dedicated work, Dr. Greger! I love your book, and I really appreciate your videos. You're awesome!
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!
We've been using this for months. Works like a charm. It's perfect for shopping, giving to others who are trying to be supportive of our diet or for new people who wish to try it out. This is our checklist and Cronometer is a visual detailed nutrition list. They truly go together. Both free except the other one has ads.
This is sooooo great! Thank you sir!! We've been looking at different charts trying to work out the best check list for food you need every day for the past couple of weeks and then you come along with exactly the tool we need. You're a bloody star Dr Greger!! Thank you!!! :)
I appreciate everything you do more than you'll ever know.
"Then, if you just eat it on your treadmill..." Hahahaha hilarious!
Yes. That was awesome.
lightdark00 Just smoothie it up and wear one of those hats with straws. You can strap that hat on and do some jogging!
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.
@@marcusgrigsby446 if been wearing hoodies wrong all my life it seems. Genius
Thank you so much Dr. Greger. I am excited to see the change in my life and my familys!
I love you. (not inappropriately.) You're one of my heroes! There are not many people in this world who do things simply out of the goodness of their hearts (or brotherly love.) These are the kind of people who I want to associate with. There are only a few that I don't PERSONALLY know who are in my group. You, sir, are one of them. It seems everyone else who provides information on how to live and eat healthier has an agenda - some product, book or video to sell. You do this out of the goodness of your heart, and I love you for that. Thank you so much Dr. Greger. One of my goals is to do what you do for people - to help them live a healthy life, and to die in their sleep. I refer all of my friends to you 😊
I have the DD app. I absolutely love it especially how it gives a percentage of where you are. I use it daily!
THANK YOU so much for this, it's going to help me so much
Maria S super dipping super dipping cats Bahamas
Oh my gosh this is so incredibly helpful for me as a new vegan. Thank you so much for everything you're doing Dr Greger, it's really so appreciated!
Thank you! You make this lifestyle so easy to implement. Much respect and appreciation.
This is amazing. Thank you so much! Vegan 4 years already thanks to you, now I can make sure I eat even healthier
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!
Day one using your app and I've done 20/24!
Makes planning meals a whole lot more fun, thanks Dr. Greger!
I’m just doing this at 75. I wish I had known all this when I was 25!!!
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!
Thank you so much, Dr. Greger! The day after you spoke in Ithaca, my husband and I started on a whole food plant based diet. Not only were you a great speaker, but you took time to answer our questions at the Moosewood Restaurant in Ithaca....so personable and caring. I truly appreciate what you've done for my life. I'll be running my first 5K at age 70 very soon!
Anyone that is considering trying this please do! I can't recommend it enough, as someone who has always struggled to maintain their weight and control cravings this has been a god send. I slowly cut out red meat, then the next year chicken and next dairy, fish and eggs. I don't always hit every item on the checklist, but I'm usually too full to eat any sweets or junk food. Thank you so much Dr Greger.
Actually found this the most helpful video I've seen in a long time. People always ask me how do you know what to eat. This is a great guideline!
Dr. Greger, you are the best!
You literally saved my life. Thank you for existing! ❤️
Undoubtedly, Dr. Gregor and this Web site is the best on TH-cam! Thx a millions!
I have been using your app for a few months now. It has been so helpful for me to track what I need daily. And at the end of the day, I can see what I need to snack on to complete my list. Great Motivator!! Thank you :)
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)!!! :)
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.
great trolling.
Presumably McDonalds is the work of the devil, even as an atheist I cannot disagree with that!
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.
The video, starting at 5:15 and the App are the Gold nuggets of Healthy Living. Your Grand Mother is surely so proud and happy. Thanks Dr. G!
Thank you very much for all of the research and advice Dr. Greger!!! We really appreciate it :)
I love this!! I’m vegan but going to start this. Thank you for all you do.
Thank you, Dr. Gregor!! We all appreciate your work and care for us🎉
Thank you Dr. Greger for all your hard work 😁 it is immensely appreciated 👍
Thank you. I've found that if I keep watching and rewatching these videos, it helps me to eat better.
Make sure you have the turmeric with some pepper for better absorption and especially get organic goji berries....they're full of pesticides.
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 :)
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.
Goji berries have oxlates in them which increase the risk of kidney failure and kidney stones!
@@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!
I will start my day with the daily D thanks dr. G
Ladyjladyslj J. I think we should all aspire to get the D daily ☺
Nothing like the BIG D daily....😄😄
I hope my gf doesn't overdose with the amount I try to give her daily.
Great way to get zinc
That’s my goal! I’d settle for weekly D.
Dr. Greger's guidelines finally put it all together. I love the Daily Dozen and use it for our whole family. Thank you for all the info and making healthy eating a fun and fulfilling experience.
I love it!! I've done it for a couple of months and now I've memorized the entire app and it's a part of my daily life forever. :) I'm so happy! Thank you!
Wow im so happy about the apps and this video thanks a lots hugs
I love this app and this video is an excellent complement to it!
God bless u for this! It has helped me tremendously...thank u Dr. Greger😊
I love you Dr Greger!! thanks for your commitment to making us all as healthy as we can be😀
I love that his family asks, "What can't we eat now." I totally expected that but cackled anyway. It's hilariously real.
Great video thank you!
The Dr. Is a never ending resource for healthy nutrition. Thanks!
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 and God Bless! The world needs more of you!
None are more easily fooled, then the dedicated follower. Having said that, I also believe in Dr Greger. Tks B well
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
Gregor, you da man! Keep it up you brave soul!
Thanks Dr. Greger. This is life saving and fun. God bless!
You are a true gift to humanity. Thank you.
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!
Same! I also would love to translate it to Turkish.
I got one of the apps that tracks this and I love it! Thank you for this video
Wow! Thank you so much Dr. Greger (and team) - you're awesome!
Just pure awesomeness!!! Thank you Dr. Greger!
oh cool I didnt know you had a daily dozen app. Im gonna go check it out
You can basically take care of the berries, fruit, vegetables and greens with one big smoothie.
and the flax seeds too- just blend them before you add anything else
And drink it while walking on a treadmill!
DON'T FORGET TURMERIC!
... And one serving of beans if a person puts tofu in their smoothie.
well you should chew your food, so no, smoothie is not ok every time.
This is wonderful and SO helpful!!! Thank you so much for your work and sharing your knowledge, it is very much appreciated!
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!
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.
Why? If you're so driven to show other people what you eat there're are plenty of social media places for that.
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
Exotic Parallel - That's a great idea.
1st Art Gallery com For realz
1st Art Gallery com it’s in the video
I am making Daily Dozen's gains at the gym, thanks Dr. Greger
Hominem Alas Yeah, focus on proper nutrition, instead of macros, and the gains and energy is great!
This video was amazingly helpful thank you so much for all your hard work!!!!!!!!
Thank you so much Dr. Greger.
I just downloaded the app. It's exactly what I've been looking for.
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.
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!!!
Hummus? Isn't that soybeans? ?? ??
Screech Owl nope. Chickpeas.
omg i laughed so hard at the parsley part :D and "what can't we eat now?"
We love you Dr. Micahel Greger.
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.
Great video Dr Greger. Have to say I was surprised though that bagels were on this list.
Aren't most bagels highly refined and processed?
Everything else looked great though.
I'm guessing he's referring to whole-grain only, which aren't *as* processed. Then again, eating oats or barley is still probably healthier, but if you really want a bagel, whole wheat is better than anything else.
lightdark00 ha ha lol