Daily Dozen Checklist for A Healthier You


A checklist serves a lot of purpose with its principal objective is to help its maker complete tasks and responsibilities they want or need to achieve and to reach their goals and at the same time, ensuring that nothing is missed, left undone or forgotten. In this case, motivating you to take action in incorporating certain foods into your daily diet.

Dr. Michael Greger has created a daily dozen checklist of foods to include in your daily diet to ensure that your body is getting the optimal food and activity it needs.

Granted that it is imperative to have a whole plant-based food as our diet, it is important to remember that not all plant foods are created equal.

As Dr. Greger has put it, some foods and food groups have unique nutrients not found in abundance elsewhere.

Eating high amounts of greens and vegetables is not a guarantee you will get the same nutrients mentioned from where they are exclusively obtained.

Below is a checklist made by Dr. Greger to guide him in getting the nutrients needed on a daily basis:


Examples of beans or legumes are black beans, black-eyed peas, butter beans, chickpeas or garbanzo beans, edamame, English peas, Great Northern beans, kidney beans, lentils like beluga, French, and red varieties, miso, navy beans, pinto beans, small red beans, split peas both yellow or green, and tempeh.


Berries include acai, blackberries, blueberries, cherries either sweet or tart, concord grapes, cranberries, goji berries, kumquats, mulberries, raspberries both black and red, and strawberries.


Other fruits include apples, dried apricots, avocados, bananas, cantaloupe, clementines, dried figs, grapefruits, honeydew, kiwifruits, lemons, limes, lychees, mangoes, nectarines, oranges, papayas, passion fruits, peaches, pears, pineapples, plums especially black plums, pomegranates, prunes, tangerines, and watermelons.


Cruciferous vegetables include arugula, bok choy, broccoli, Brussels sprouts, cabbage, cauliflower, collard greens, horseradish, black, green, and red kale, mustard greens, radishes, turnips, and watercress.


Greens include arugula, beet greens, collard greens, kale like black green and red, assorted young salad greens, mustard greens, spinach, Swiss chard, and turnip greens


Artichokes, asparagus, beets, bell peppers, carrots, corn, garlic, mushrooms like button, oyster, Portobello, and shiitake, okra, onions, purple potatoes, pumpkin, sea vegetables like arame, dulse, and nori, snap peas, squash, summer and spaghetti squash varieties, sweet potatoes, tomatoes and zucchini.


Include flaxseeds like the golden or brown ones in your daily diet in addition to a serving of nuts and other seeds.


Nuts and Seeds also include almonds, brazil nuts, cashews, chia seeds, hazelnuts, hemp seeds, macadamia nuts, pecans, pistachios, pumpkin seeds, sesame seeds, sunflower seeds, and walnuts.


Herbs and Spices include allspice, basil, bay leaves, cardamom, chili powder, cilantro, cinnamon, cloves, coriander, cumin, curry powder, dill, fenugreek, garlic, ginger, horseradish, lemongrass, marjoram, mustard powder, nutmeg, oregano, smoked paprika, parsley, pepper, peppermint, rosemary, saffron, sage, thyme, turmeric, and vanilla.


Whole grains include barley, brown rice, buckwheat, millet, oats, popcorn, quinoa, rye, whole-wheat pasta, and wild rice.


Beverages include black tea, chai tea, vanilla chamomile tea, coffee, earl grey tea, green tea, hibiscus tea, hot chocolate, jasmine tea, lemon balm tea, matcha tea, almond blossom oolong tea, peppermint tea, rooibos tea, water, and white tea

It is overwhelming at first because there are so many items to check off, but it is possible to combine varieties of food in a single meal.

Remember that this is just a tool created by Dr. Greger to guide you into a routine of a healthy lifestyle and even more so, a healthier food choice in grocery shopping.

Visit the Change My Eating YouTube channel for healthy recipes and tips.