Want a Healthier Life? Try the Daily Dozen
Nutrition always has and always will be the subject of diverging opinions, ask a dozen experts what to eat and you’ll get 12 different answers. Not to mention the plethora of fad diets that come and go.
So where do you turn for an evidence-based approach that encourages eating a variety of nutrient-dense plant-based foods that promote overall wellbeing and longevity? Dr Michael Greger is a good place to start. He’s the author of the delightfully titled How Not to Die in which he explores how lifestyle and diet choices, especially plant-based eating, can help prevent, treat, and even reverse chronic diseases like heart disease, type 2 diabetes, and cancer.
The Daily Dozen
Dr Greger distils his nutritional guidance into what he calls the daily dozen: a simple, practical checklist of the healthiest foods and habits to incorporate each day.
Here’s a breakdown of the Daily Dozen and why each group matters:
1 Cruciferous Vegetables
Such as broccoli, cauliflower, cabbage which are packed with cancer-fighting compounds and support liver detoxification.
2 Greens
Like spinach, kale and rocket which are high in vitamins K, C, and antioxidants that reduce inflammation and support heart and brain health.
3 Other Vegetables
Aim for a rainbow of colours, variety ensures a broad range of phytonutrients.
4 Berries
Among the most antioxidant-rich fruits, great for brain health and reducing oxidative stress. Fresh, frozen or dried.
5 Other Fruits
Fiber-rich, immune-boosting, and naturally sweet—good for digestion and energy.
6 Whole Grains
Like oats, brown rice, quinoa which provide sustained energy, support gut health, and lower cholesterol.
7 Legumes
Which include lentils, beans, chickpeas. They are rich in plant protein, iron, and fibre and linked to a longer lifespan.
8 Nuts and Seeds
Good sources of healthy fats, especially omega-3s, and great for brain and heart health.
9 Herbs and Spices
Especially turmeric, which has anti-inflammatory and antioxidant properties.
10 Beverages
Aim for 5–12 cups of water or herbal teas daily to stay hydrated and support detox.
11 Exercise
Minimum of 90 minutes moderate or 40 minutes vigorous activity each day.
12 Flaxseeds
Which get a specific mention due to their potent omega-3 content and hormone-regulating lignans.
Rather than being a strict diet, it’s designed to be a flexible way of incorporating more whole, unprocessed plant foods into your meals to support long-term health. There’s a free Daily Dozen App to help you track your nutrition and loads of online resources to give you inspiration and recipe ideas.
