Eating These 12 Things Daily Will Frustrate You, But You’ll Live Longer

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We all know eating a diet with a lot of veggies is the healthiest way to live. However, did you know that there’s a way to fully optimize this as well? That’s exactly what Dr. Michael Greger set out to do when he came up with his Daily Dozen Checklist. This checklist is your roadmap to healthy eating, guiding you through a set of foods and exercises recommended to optimize your health.

As a well-known physician and author, Dr. Greger provides this tool to help incorporate nutrient-packed selections into your daily diet. Understanding this checklist is straightforward. It includes categories like beans, berries, and greens, and suggests the ideal servings you aim to check off every day. This approach aims to support weight management, reduce disease risk, and improve overall vitality, making it a practical addition to your healthy lifestyle.

Also read: 9 Reasons People In “Blue Zones” Live To Be 100+ Years Old

Beans/Legumes

These guys are powerhouses of nutrients, and Dr. Greger suggests you aim for at least three servings per day. Think of servings as a quarter cup of hummus or bean dip, a half cup of cooked beans, lentils, or tofu, or a full cup of fresh peas or sprouted lentils.

You’ll get a solid hit of protein without the saturated fats that often come along with animal proteins. Beans and legumes pack a punch with fiber, which is great for your digestive system and keeps you feeling full for longer. Plus, they’re excellent sources of iron, potassium, and magnesium, among other nutrients.

Here are some ways to sneak them into your meals:

• Breakfast: try a tofu scramble or throw some beans into your smoothie (seriously, you won’t taste them).
• Lunch: toss chickpeas or lentils into your salad for a protein boost.
• Dinner: go for bean-based soups or stews, or try a bean burger.

Rotate your varieties as well. You’ve got black beans, kidney beans, chickpeas, lentils, and so many others to choose from. Mixing it up helps ensure you get a range of nutrients and keeps your taste buds from getting bored.

Remember, it’s not just about adding beans to your diet, but enjoying a variety of them. This way, you’re not only hitting your daily targets but also giving your taste buds a treat with all the different flavors and textures out there.

Example serving sizes (aim for three servings per day):

• 1/4 cup of hummus or bean dip
• 1/2 cup cooked beans, split beans, lentils, tofu or tempeh
• 1 cup of fresh beans or sprouted lentils

Berries

Why berries? They’re tiny nutritional powerhouses, and incorporating them into your diet is a no-brainer. You should aim for at least one serving every day. But what counts as a serving? It’s about half a cup, or roughly the amount you’d fit in one hand.

Now, while you might know berries are good for you, let’s talk specifics. Berries are rich in vitamins, fiber, and antioxidants. These nutrients support your heart health and may even keep your brain sharp. And let’s face it, they taste amazing.

You’ve got choices too. Strawberries, blueberries, raspberries, blackberries – they all count. Fresh or frozen? Doesn’t matter. Frozen berries are just as nutritious, and they give you out-of-season options. You can throw them into your cereal or yogurt, blend them into a smoothie, or just snack on them straight up.

And here’s a pro tip: Keep an eye out for wild or organic berries when you can. They’re often higher in certain antioxidants compared to their conventionally grown counterparts. But if that’s not in the cards, don’t sweat it. The most important thing is that you’re including berries in your diet. So next time you’re at the store, make a beeline for the berries. Your body will thank you.

Example serving sizes (aim for one serving per day):

• 1/2 cup fresh or frozen
• 1/4 cup dried

Other Fruits

This is where you can really jazz up your fruit intake. Think beyond your everyday apples and bananas.

In this section, you can enjoy berries like strawberries or blueberries, but let’s chat about the ones that don’t always make it into your cart. Kiwis, for example, are tiny but mighty, packed with vitamin C—just dice and toss them into your morning cereal. If you fancy something with a bit more zest, oranges, and grapefruits can be your go-to citrusses; they’re refreshingly rich in nutrients and can add flavor to your salads.

Ever tried pomegranate seeds? They are perfect for sprinkling on top of your avocado toast or just snacking straight out of the cup. Cherries can also sweeten your day and they make a great grab-and-go snack.

While exploring this category, keep an eye on seasonal fruits; they’re often fresher and more nutrient-dense. And hey, don’t forget about dried fruits—a handful of raisins or figs can be a convenient way to get your fruit fix.

Example serving sizes (aim for three servings per day):

• 1 medium-sized fruit
• 1 cup cut-up fruit
• 1/4 cup dried fruit

Cruciferous Vegetables

First up, cruciferous vegetables are a family that includes veggies like broccoli, cauliflower, Brussels sprouts, and kale. They’ve got compounds called glucosinolates, which your body uses to churn out some potent anti-inflammatory and antioxidant substances. You’re helping your body put up a fight against various chronic diseases every time you munch on these veggies.

Aim for at least one serving a day. But you might wonder, what counts as a serving? Think about a half-cup cooked or one full cup raw. Try mixing it up: steam some broccoli as a side, toss kale into your smoothie, or munch on raw cauliflower for a crunchy snack.

It’s cool to be creative here. You can roast Brussels sprouts with a dash of olive oil for a caramelized treat or whip up a batch of cauliflower rice for a low-carb option. And hey, why not throw some kale into a pasta dish to get that serving in?

Remember, you’re doing your body a favor every time you load up your plate with these crunchy veggies. They’re not just good for you; they make your meals more vibrant and flavorful. Give your dishes a boost and tick off that Daily Dozen box with confidence.

Example serving sizes (aim for one serving per day):

• 1/2 cup chopped
• 1/4 cup brussels or broccoli sprouts
• 1 tablespoon horseradish

Greens

Greens are a nutritional powerhouse that pack a punch in your meals. You want to aim for at least two servings per day, where a serving could be a cup of raw greens or half a cup of cooked.

Among the leafy heroes, kale and spinach might already be your buddies, packed with vitamins K, A, and C along with other minerals and fiber. Don’t forget about the slightly bitter yet equally beneficial greens like collard greens, mustard greens, and swiss chard. They’re not just for southern dishes; you can sauté them lightly or toss them into a hearty stew.

You can get creative with how you include these in your meals – think beyond the salad bowl. Try adding a handful of baby spinach to your smoothies; it’s mild in taste and won’t mess with your smoothie’s flavor profile. Or, how about wilting some arugula into your pasta right before serving? It will give a peppery kick that’s pretty addictive.

Rotate your greens to keep things interesting and ensure you’re getting a variety of nutrients. Some days, go for a classic romaine in your sandwiches, other days, play around with watercress or endive for a change of texture and taste.

Example serving sizes (aim for two servings per day):

• 1 cup raw
• 1/2 cup cooked

Other Vegetables

These are the veggies that don’t fall under the greens or the beans. Things like crunchy red bell peppers, juicy cherry tomatoes, or even some exotic choices like bok choy or artichokes. They’re the secret stars that can make any dish pop with colors and flavors.

Grab at least two servings from this part of the list each day. And here’s a pro tip: Try to mix it up by adding different colors. Red, yellow, orange, purple – they’re all waiting for you.

Including these in your meals can be as simple as tossing diced carrots into your rice or stirring some roasted squash into your pasta. If you feel more daring, how about grilling some asparagus or steaming some beets? They’re all game for your plate.

Example serving sizes (aim for two servings per day):

• 1 cup of raw leafy vegetables
• 1/2 cup raw or cooked nonleafy vegetables
• 1/2 cup vegetable juice
• 1/4 cup dried mushroom

Ground Flax Seeds

First off, the fact that they’re ground is crucial. Whole flaxseeds might pass through your system without being digested, which means you’d miss out on all the nutrients they offer. So, when you’re adding them to your meals, make sure you go for the ground variety.

Among the treasure trove of good stuff in these seeds, you’re looking at a hefty dose of omega-3 fatty acids. These are the good fats that support your heart health.

Also read: 8 Quick Omega-3 Rich Lunches for Vegans

Also jam-packed into these tiny seeds are lignans. You might not have heard of them, but they’re your buddies when it comes to providing your body with antioxidants.

Integrating them into your diet is a breeze. You can sprinkle them onto your breakfast cereal, blend them into your favorite smoothie, or even mix them into your sandwich spreads.

Example serving sizes (aim for one serving per day):

• 1 tablespoon ground

Nuts/Seeds

Why include them? Well, seeds and nuts pack a lot of nutritional punch. They’re rich in essential fats, protein, vitamins, and minerals. Almonds, walnuts, chia seeds, flaxseeds, and hemp seeds are great choices to rotate through your week.

You ought to go for unsalted and unroasted varieties to keep things nutritious and straightforward. Yes, that tempting honey-roasted snack might be calling your name, but it’s got added sugars and other stuff you don’t need in the mix.

Quick tip: sprinkle seeds over your salad or mix them into your morning oatmeal or smoothie. As for nuts, they’re a no-fuss snack; just grab a handful, and you’re good to go!

Do keep an eye on portions. It’s easy to munch through more than you need, so measure them out if you’re looking to stay on track.

Example serving sizes (aim for one serving per day):

• 1/2 cup nuts or seeds
• 2 tablespoons nut or seed butter

Whole Grains

They’re an essential part of Dr. Greger’s checklist and for good reason. You’ve got a whole troop of options from brown rice to quinoa, oats, barley, and even popcorn.

Grabbing a minimum of three servings a day is your target. Now, keep in mind a serving might be half a cup of cooked rice or oatmeal, or a piece of whole-grain bread. Mixing these into your meals isn’t just a breeze, it’s a power move for your health, packing in fiber, B vitamins, and minerals.

Remember, with whole grains, you’re after the real deal — unrefined and full of nutritional value. A quick peek at the ingredients can save you from the sneaky refined grains masquerading as their whole counterparts.

And if you get bored, switch things up! Why not throw some wild rice into your soup or top your salad with a sprinkle of farro? Keep an eye on portion sizes but feel free to get adventurous.

Example serving sizes (aim for three servings per day):

• 1/2 cup hot cereal or cooked grains, pasta, or corn kernels
• 1 cup cold cereal
• 1 tortilla or slice of bread
• 1/2 bagel or English muffin
• 3 cups popped popcorn

Turmeric

Turmeric is more than just a spice that gives curry its signature yellow hue. It contains a compound called curcumin, which has some potentially interesting health properties. You might want to include a bit of turmeric in your daily diet for its anti-inflammatory benefits.

When you’re adding turmeric to your meals, it’s smart to pair it with black pepper. Why? Black pepper boosts the absorption of curcumin, making it more available for your body to use. Just a pinch of pepper can seriously amp up the benefits.

There’s a common myth that you have to drown your food in turmeric to get any real benefit. Not true! Dr. Greger suggests that as little as 1/4 teaspoon a day is enough. This much can be easily integrated into a smoothie, a pot of soup, or even sprinkled over roasted veggies with a dash of olive oil.

Keep in mind, you’re aiming for consistency rather than one big hit. Thinking of turmeric as a seasoning rather than a supplement can help make it a regular part of your meals without feeling like it’s a chore.

Example serving sizes (aim for one serving per day):

• 1/4 teaspoon of turmeric

Beverages

You know staying hydrated is crucial, so water is your best friend here. Aim for five 12-ounce servings each day. This could be tap, filtered, or sparkling—whatever you prefer, really.

Now, onto tea and coffee. These are totally fine in moderation; green tea is especially good. Try to get in at least one serving of green or herbal tea every day. And feel free to enjoy your coffee, just keep it black or minimally sweetened to stay in line with the checklist’s health goals.

If you’re into smoothies, they’re a great way to hit multiple checklist items at once. Pack in those fruits, veggies, nuts, and seeds. Just keep a watchful eye on the sugar content—natural or added—and remember, gulping down your calories isn’t as satisfying as chewing them, so maybe favor whole fruits at other times of the day.

Also read: 10 Vegan Vitamin C Rich Smoothies For Your Daily Fruit Boost

Steer clear of sugary drinks like sodas and fruit juices that can look deceptively healthy. You’re aiming for nourishment with every sip, so those liquid calories should come with benefits, not just a sugar rush. And if you’re thinking about alcohol, it’s not on the checklist, but if you choose to indulge, moderation is key—think one drink for women and two for men per day.

Example serving sizes (aim for five servings per day):

• Glass of 12 ounces

Exercise

In the world of wellness, moving your body isn’t just about losing weight or building muscle, it’s fundamental for your overall health. Dr. Greger recommends at least 90 minutes of moderate-intensity activity each day, but even 40 minutes of more vigorous activity can suffice.

Now, if you’re thinking, “Whoa, that’s a lot,” remember you can break it down. Think 10 minutes of brisk walking here, maybe 15 minutes of cycling there. Also, this isn’t an “all or nothing” deal. Some days you might hit your goal, other days not so much—it’s fine.

What counts as moderate? A good rule of thumb: You’re able to talk, but you’re too winded to sing the lyrics of your favorite song. Crank up the effort to vigorous if you want to cut down your time commitment—a faster pace, a steeper incline, a few extra push-ups perhaps.

Still, focus on activities you enjoy. You’re more likely to stick with it if you’re having fun. Whether it’s a dance class, martial arts, or yoga, make sure it keeps you engaged and looking forward to it.

Example serving sizes (aim for one “serving” per day):

• 90 minutes of moderate-intensity activity
• 40 minutes of vigorous activity