What If There Were a Simple Checklist for Whole Food Power?
This is a story about Dr. Michael Greger and the science-backed checklist he created to take the confusion out of healthy eating. The Daily Dozen is a simple guide to the whole plant foods your body needs each day—no fads, no guesswork. Just real, nourishing foods that help you thrive and make a difference for the planet, one bite at a time.
The Power of a Simple Checklist
Healthy eating can feel complicated—but the Daily Dozen makes it doable, science-backed, and rooted in abundance.
Enter the Daily Dozen, created by Dr. Michael Greger, founder of NutritionFacts.org and author of How Not to Die. This practical framework helps you focus on what to eat more of—not less. It’s not about perfection, it’s about pattern. The goal? Eat from these food groups every day and feel your best, step by step.
Why This Framework Works
Backed by science, built for real life. Here’s why these 12 categories are worth prioritizing.
Dr. Greger reviewed the world’s leading nutritional studies and identified the twelve food groups most associated with long-term health and disease prevention. The result is an easy-to-follow daily checklist that encourages variety, nutrients, and fiber—without any calorie counting.
Your Daily Dozen Cheat Sheet
Beans (3 servings)
Berries (1 serving)
Other Fruits (3 servings)
Cruciferous Vegetables (1 serving)
Leafy Greens (2 servings)
Other Vegetables (2 servings)
Flaxseeds, Ground (1 serving)
Nuts & Seeds (1 serving)
Whole Grains (3 servings)
Spices (especially turmeric - 1 serving)
Beverages (5 servings of water or unsweetened tea)
Exercise (90 minutes moderate or 40 minutes vigorous)
How to Use It Without the Stress
You don’t need to track obsessively. Think of this as a guide to gently structure your day. Over time, you’ll find it becomes second nature: a handful of berries in your morning oats, a bean and veggie bowl for lunch, a sprinkle of flax on your salad, and a walk after dinner.
Your 7-Day Challenge
Try checking off as many items as you can this week—and notice how you feel. Make it your challenge this week to explore the Daily Dozen. Whether you print the checklist, use the free Daily Dozen app, or simply jot it down on a sticky note, start noticing how many boxes you can check off each day.
Why It Matters for You and the Planet
The benefits go beyond your plate: better digestion, less guesswork, and a more sustainable world.
One Dozen Steps to a Healthier, Happier You
Whole food power is within reach—and it doesn’t require perfection, just intention. Let’s make healthy eating joyful, not stressful. One dozen steps at a time.
