Eating Guide

New Eating Guide Now in Print

In January we launched the Evidence-Based Eating Guide, which is available for free download here. Today I’m excited to announce that you can now order hard copies of the guide at-cost over on The guide is a run-down of my practical tips in booklet form, including summaries of my Traffic Light system and Daily Dozen checklist, as well as tips for putting them into practice.

As a current subscriber, you can also download digital PDFs: here’s an online version, and a fewer-page printable version (best when printed single-sided). 

Now that there are physical copies, hopefully you’ll see stacks in a doctor’s office near you!


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Recent Media

Michael GregerThe Gianna Simone interview was so popular I thought I’d start sharing some of my interviews to pass along to curious friends and family. Here’s a recent article in the Hong Kong Tatler and an interview on the Elite Man Podcast.

Speaking of spreading the message, I’m currently planning my 2020 speaking tour. If you want to set up a venue in your community for me to come speak, just fill out the form here and we will be in touch. And thank you to everyone who submitted a form already. We are going through those and will be in touch. I can’t wait to see you all!


Live Q&As Are Back!

I’m back to doing monthly Q&As live from my treadmill, and April 25 is the next date.

  • Facebook Live: At 12:00 p.m. ET on 4/25 go to our Facebook page to watch live and ask questions.
  • YouTube Live Stream: At 1:00 p.m. ET on 4/25 go here to watch live and ask even more questions! 

You can now find links to all of my past live YouTube and Facebook Q&As right here. If that’s not enough, remember I have an audio podcast to keep you company at

In health,

Michael Greger, M.D.

PS: If you haven’t yet, you can subscribe to my free videos here and watch my live, year-in-review presentations:


Michael Greger M.D., FACLM

Michael Greger, M.D. FACLM, is a physician, New York Times bestselling author, and internationally recognized professional speaker on a number of important public health issues. Dr. Greger has lectured at the Conference on World Affairs, the National Institutes of Health, and the International Bird Flu Summit, testified before Congress, appeared on The Dr. Oz Show and The Colbert Report, and was invited as an expert witness in defense of Oprah Winfrey at the infamous "meat defamation" trial.

30 responses to “New Eating Guide Now in Print

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  1. Question: I’m wondering why onions are not mentioned in the Daily Dozen nor in this new Eating Guide?
    (Unless I overlooked them.)

    Also, mushrooms are mentioned in the DD, but only as part of the vegetable family rather than highlighting their unique nutrients not found in ordinary vegetables.

      1. Eat both!!! I wonder if you can get enough greens… I just saw a blerb that some of my favorite veg’s are loaded with pesticides.. Aside from organic can pesticides be removed from veg at home? There was a comment that to get rid of salmonella a very dilute solution of bleach and water followed by a few rinsings in clean water. Would that work of those pesky pesticides??

          1. Fumbles, I’m always curious to read the comments under the video/transcript. Under the one you just posted:

            “Barb says:
            April 20th, 2017 at 12:06 pm

            Why is washing an egg ( with shell on) bad? How do I clean our farm eggs that sometimes have poop and dirt on them?”

            Barb, you’re not that Barb, are you? Chicken eggs with “poop”? :-)

            Also, some long tomes by Thea. I can see she probably just got tuckered out with all the responding she (felt she?) had to do.

            I hope Nancy is okay. She made a comment too.

            1. Hey YR, wrong Barb. We didn’t have layers when I was growing up. (eggs are cheap… just not worth the trouble). It may be confusing but many people use the same names on here.

      2. YR, Yep, that was also one of the factors that caused me to raise the question. That, and the fact that Dr G has had some great videos on mushrooms & onions.

        The two Docs seem to both promote the WFPB way of eating (ie, the natural human diet), but differ a little in the details that are emphasized.

      1. Hi Barb, Yes, that’s what stimulated the question. Dr G has several good videos on mushrooms, but since they have some unique nutrients, it might be good to emphasize them a little more (without the emphasis on them being a fungus!) in the summary of foods to eat.

        And regarding the onions, Dr G has some good videos on those, too. And just the other day, a chart presented in a video/blog showed that onions and garlic were superb at reducing risk for cancer initiation and proliferation.

    1. Good question, Hal.

      Onions and mushrooms are part of my personal daily 2 dozen.

      I use onions, celery, carrots, mushrooms, nutritional yeast, turmeric and garlic and ginger in just about every recipe.

      Most of it ends up being in my wraps and salads when I am not cooking.

      Kale and/or spinach tends to be in everything, too.

      Beets, in one form or another have made my daily list.

      I am eating the blueberries but figured out that I like them paired with grapes, oranges, blackberries,and bananas so far.

      I figured out that some are sour and then the next one might be sickeningly sweet, and the other fruits are permanent additions to help me eat blueberries without getting aversion to them. Also, eating five blueberries at a time is better than eating one because if i eat one and it is sour or sickeningly sweet, I want to stop eating them way before I reach a serving, where if I eat 5 together, I get one sour and one perfect and one sickeningly sweet and a few in the middle and it is a better experience.

      1. Tri-color peppers are another thing in everything of mine.

        I tend to add everything in whether the recipes call for it or not.

        I end up using about 7 dried spices in everything and adding in some fresh as well.

        Lemon is another almost daily thing.

        Tomato products for sure.


        Beans or lentils

        I am working so hard at trying to keep the wide range of vegetables and I try to do every color every day.

        I would like a bonus color of foods app.

      2. I don’t think of blueberries as sickly sweet at all, but they can be less ripe and have can be a touch on the sour side. One of the little glories of nature is that fruit (such as blueberries) grow and are not manufactured to taste the same. Location, soil and climate all can affect the fruit. Additionally, humans taste things differently. Our taste buds vary… Part of the journey. : )

    2. Hal- I think it’s really just that there are so many awesome plants and only 2 dozen slots to fill. Both alliums (SP?) and fungi are great though- I make sure to have both every day!

  2. It is wonderful to see that you help mankind to stay healthy and fit through a conscious diet.
    Thanks a lot for this. The German way of life can be compared very well with the American way of life. Unfortunately, the Germans are sometimes a bit sluggish when counselors are not written in German. I would like to ask if the guide is available in German?
    Thank you and best regards

  3. Are you planning on making this guide available in other languages? Are you looking for translators? Would be great to have it in French so I could make my whole family read it.

  4. I should add to my earlier post that this Eating Guide is really well written and designed.

    I will definitely be forwarding it to all my SAD friends and family!

    1. Hal,

      I finally read it and I agree that it was well-written.

      Boy, the sample meals were helpful. I think I would like a whole pamphlet of those to understand what a whole day looks like. My day doesn’t look like that. When I do starch-focus, I don’t eat the fruit and veggies. When I do fruit and veggie focus, I don’t do other things. Either way, I stopped having grains when I stopped doing breakfast.

      I am thinking breakfast will come back now that I am sleeping more. It is 2:30 in the morning and I have already slept a few hours. My dog wakes me up twice a night or the bathroom calls to me. Back to bed. It feels so fabulous getting sleep. None of you could possibly understand what 10 years without sleep feels like. I am thinking my brain feels better already and I got more things done this weekend. Though that might be placebo effect or strong wishful thinking. Let you know in a few months.

  5. As a WFPB vegan activist who tables free literature at dozens of community events every year, I was excited to learn that your Evidence-Based Eating Guide is available in print – that is until I was hit with sticker shock!

    If these are really offered “at cost” for $1.75 each, then perhaps your printer is overcharging you. Please contact the good folks over at Vegan Outreach to find out who prints their booklets. They offer full color, 16 page booklets at cost for 7¢ each.

    I know your EBEG has more pages, is a larger format, and is probably printed on nicer paper, which may account for the higher cost. I humbly ask that you consider producing a lower cost version, similar to the Vegan Outreach booklets so that they are more affordable for activists to buy in bulk for distribution in our communities. I pay all costs for the literature I offer and do not solicit donations. If you could offer the EBEG at say 10¢ – 20¢ each, I could afford to purchase and distribute 500 -1000 copies in the metro Milwaukee area per year.

    Anyway, I am delighted with the publication of the EBEG and the growth of!

  6. Sorry, I’m going around in circles with links. Cannot find the links to download pdf pamphlet or continue past first page of online version.

  7. Today, I heard many stories of people committing suicide after trauma.

    Some were related to the school shootings and they were talking about Columbine having as many or mire deaths from suicide than from the shooting itself.

    Diet and PTSD is one which seems fitting.

  8. Nothing related to above but my family has familial hypercholesteraemia and we wondered if there was anything that particularly was effective as we have already lost a four year old and want desperately to look after the rest of the children. Does any research mention F.H and a wpbd?.

    1. I’m very sorry to hear about your loss. Was the loss related to they hypercholesterolemia? If so, this is rather unique as most hypercholesterolemia, while excessive, is not to the extreme where it would cause the death of a child. If it did, I do not have an answer for you. For the typical hypercholesterolemia that is not rare and found at a rate of about 1 in 250 in the general population, eating WFPB will lower serum cholesterol levels but it will often not be enough, to the point that medication is required.

  9. This guide is awesome, quite short and easy to read, specially for older people and caretakers. I wish it was on spanish to print and share in the primary care center near my home.

    1. Hi Catalina, thank you for the comment! We are working on translating it, so that will be coming soon! Are you subscribed to the newsletter? That will probably be the first place we announce it.

  10. in your next revision could you add mass/weight based values for dry/solid items?
    it is not scientific to talk about volumes of solids in isolation like this. thanks

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