Never forget to eat your greens again.

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.

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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 App

How 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

Beans

e.g. ½ c. cooked beans, ¼ c. hummus

Berries

Servings: 1 per day

Berries

e.g. ½ c. fresh or frozen, ¼ c. dried

Other Fruits

Servings: 3 per day

Other Fruits

e.g. 1 medium fruit, ¼ c. dried fruit

Cruciferous Vegetables

Servings: 1 per day

Cruciferous Vegetables

e.g. ½ c. chopped, 1 tbsp horseradish

Greens

Servings: 2 per day

Greens

e.g. 1 c. raw, ½ c. cooked

Other Vegetables

Servings: 2 per day

Other Vegetables

e.g. ½ c. nonleafy vegetables

Flaxseed

Servings: 1 per day

Flaxseed

e.g. 1 tbsp ground

Nuts and Seeds

Servings: 1 per day

Nuts and Seeds

e.g. ¼ c. nuts, 2 tbsp nut butter

Herbs and Spices

Servings: 1 per day

Herbs and Spices

e.g. ¼ tsp turmeric

Whole Grains

Servings: 3 per day

Whole Grains

e.g. ½ c. hot cereal, 1 slice of bread

Beverages

Servings: 60 oz per day

Beverages

e.g. Water, green tea, hibiscus tea

Exercise

Servings: Once per day

exercise

e.g. 90 min. moderate or 40 min. vigorous

Vitamin B12 Vitamin B12

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.
100% of the proceeds Dr. Greger receives from all his books are donated to charity.

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