Healthy eating can seem overwhelming. With so many different recommendations out there, it can be tough to know where to begin. But Dr. Greger’s “Daily Dozen” provides a simple framework for making healthy choices every day. By including these twelve foods in your diet consistently, you can improve your health and well-being over time.
Beans
Beans are a great source of protein, and they also provide fiber, vitamins, and minerals. They can help to lower cholesterol and reduce the risk of heart disease. Try adding cooked black beans to your salads or soups, or enjoying hummus as a dip for veggies.
Berries
Berries are packed with antioxidants, which can help to protect your cells from damage. They are also low in calories and high in fiber. Enjoy fresh berries as a snack, or add them to your morning oatmeal or smoothie.
Other Fruits
Not a fan of berries? That’s okay - there are plenty of other fruits to choose from. Apples, oranges, bananas, and grapes are all great options. They provide vitamins, minerals, and fiber that can keep you feeling full and satisfied.
Cruciferous Vegetables
Cruciferous vegetables like broccoli, cauliflower, and kale are high in fiber and phytonutrients. They can help to reduce inflammation and may lower the risk of certain cancers. Enjoy them raw in salads, roasted as a side dish, or sautéed with garlic and olive oil.
Greens
Leafy greens like spinach and Swiss chard are packed with vitamins and minerals, including iron and calcium. They can help to regulate blood sugar and may reduce the risk of heart disease. Add them to your salads or sauté them with some garlic and lemon juice.
Other Vegetables
Don’t forget about other vegetables like carrots, bell peppers, and sweet potatoes. They provide a range of vitamins and minerals, and many are high in beta-carotene, which can improve vision and skin health. Try roasting them with some spices for a tasty side dish.
Flaxseed
Flaxseeds are a great source of omega-3 fatty acids, which can help to reduce inflammation and improve heart health. They also provide fiber and can help to regulate digestion. Try adding ground flaxseeds to your oatmeal or smoothies.
Nuts and Seeds
Nuts and seeds are a great source of healthy fats, protein, and fiber. They can help you feel full and satisfied and may reduce the risk of heart disease. Enjoy a handful of almonds or pumpkin seeds as a snack, or sprinkle some chia seeds on your yogurt or oatmeal.
Spices
Spices like turmeric, ginger, and cinnamon have anti-inflammatory properties and can help to regulate blood sugar. They also add flavor to your food without adding extra calories. Try adding some turmeric to your rice or stir-fry or sprinkling cinnamon on your oatmeal.
Whole Grains
Whole grains like brown rice, quinoa, and whole wheat pasta provide fiber, vitamins, and minerals that can help to keep you feeling full and satisfied. They may also reduce the risk of heart disease and certain cancers. Swap out refined grains for whole grains in your meals to get more nutrients.
Beverages
Water should be your go-to beverage for hydration, but you can also enjoy tea and coffee in moderation. Green tea is packed with antioxidants, and coffee has been linked to a reduced risk of Parkinson’s disease and some cancers. Just be careful not to add too much sugar or cream to your drinks.
By incorporating these twelve foods into your diet every day, you can improve your health and feel your best. Remember, healthy eating is about consistency and balance, so try to make small changes over time and enjoy a variety of foods.
