Never forget to eat your greens again.
Learn More About the App
Eat your way to better health
Download the Daily Dozen app today and start including some of the healthiest foods in your diet. Track your servings, analyze your progress, and learn along the way. All for free.
The Daily Dozen Checklist
Dr. Greger’s Daily Dozen was developed based upon the best available balance of evidence. Rather than being a meal plan or diet in itself, it is simply a checklist to inspire you to include some of the healthiest foods in your diet. Our health-focused app is designed to help you think about meal planning and how you can improve the nutrient density of your meals. It is an aspirational minimum that can be customized to meet your specific needs. Think of it as your food diary.
*Now featuring the Twenty-One Tweaks to accelerate weight-loss, based on the research from How Not to Diet. Whether you're trying to get healthy, stay healthy, or lose weight in a sustainable way, download the Daily Dozen app and get started today!
Download This Free Health AppHow It Works
1. Eat delicious meals that include Daily Dozen foods.
2. Track your daily servings in the app.
3. Repeat the process until healthy eating becomes second nature.
It’s your regular routine that determines your long-term health. The Daily Dozen is a simple health tracker that can help you to build a habit of including some of the healthiest of healthy foods into your diet.
The Daily Dozen
Our infographic is available in multiple languages. Select your language to download the PDF.
Beans
Servings: 3 per day
e.g. ½ c. cooked beans, ¼ c. hummus
Berries
Servings: 1 per day
e.g. ½ c. fresh or frozen, ¼ c. dried
Other Fruits
Servings: 3 per day
e.g. 1 medium fruit, ¼ c. dried fruit
Cruciferous Vegetables
Servings: 1 per day
e.g. ½ c. chopped, 1 tbsp horseradish
Greens
Servings: 2 per day
e.g. 1 c. raw, ½ c. cooked
Other Vegetables
Servings: 2 per day
e.g. ½ c. nonleafy vegetables
Flaxseed
Servings: 1 per day
e.g. 1 tbsp ground
Nuts and Seeds
Servings: 1 per day
e.g. ¼ c. nuts, 2 tbsp nut butter
Herbs and Spices
Servings: 1 per day
e.g. ¼ tsp turmeric
Whole Grains
Servings: 3 per day
e.g. ½ c. hot cereal, 1 slice of bread
Beverages
Servings: 60 oz per day
e.g. Water, green tea, hibiscus tea
Exercise
Servings: Once per day
e.g. 90 min. moderate or 40 min. vigorous
Vitamin B12
At least 2,000 mcg (µg) cyanocobalamin once each week (or at least 50 mcg daily) *ideally as a chewable, sublingual, or liquid supplement taken on an empty stomach.
Daily Dozen Digest
Join us for 11 weeks of Daily Dozen support emails to help you Do the Dozen with ease! Each week we will send you an email with tips, tricks, facts, and tasty recipes to help you incorporate some of the healthiest of healthy foods into your daily routine.
Resources
Looking to learn more about the Daily Dozen and evidence-based nutrition?
- Watch free videos on over 2,000 health and nutrition-related topics right here on NutritionFacts.org.
- Download Dr. Greger’s free Evidence-Based Eating Guide, an easy to understand guide with applicable information for eating healthier, including a breakdown of Dr. Greger’s Traffic Light Eating, tips for using Dr. Greger’s Daily Dozen checklist, sample menus, and more.
- Explore the Daily Dozen page to learn more about the checklist and find the answers to the most frequently asked questions.
- Read Dr. Greger’s books including How Not to Die and How Not to Diet.
