Phone with Daily Dozen app surrounded by greens Phone with Daily Dozen app surrounded by beans Phone with Daily Dozen app surrounded by berries

Never forget your
greens
again.

Never forget your
beans
again.

Never forget your
berries
again.

Aprende más sobre la app

Not all plant foods are created equal.

Descárgate la app Dr. Greger's Daily Dozen y empieza a incluir los alimentos más sanos en tu dieta. Haz un seguimiento de tus porciones, analiza tu progreso aprende sobre nutrición. Todo completamente gratis.

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La Docena Diaria

La Docena Diaria del Dr. Greger se diseñó con la mejor evidencia nutricional disponible. No es un régimen de comidas ni una dieta, sino una lista para inspirarte a incluir algunos de los alimentos más sanos en tu dieta. Esta app de salud te ayuda a pensar cómo diseñar tus comidas y mejorar su densidad nutricional. Es un mínimo al que aspirar que puedes adecuar a tus necesidades. Plantéatelo como un diario de comidas.

* 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! Click here to access our Twenty-One Tweaks Infographic.

1. Prepara comidas deliciosas que incluyan los alimentos de la Docena Diaria.

2. Haz un seguimiento de tus porciones en la app.

3. Repite este proceso hasta que comer sano te resulte natural.

Curso práctico de la Docena Diaria

Apúntate a nuestro curso de 11 semanas por correo electrónico para aprender a comerte la Docena sin estrés. Cada semana recibirás un email con trucos, consejos, información y recetas deliciosas para que puedas incorporar los alimentos más sanos en tu día a día.

The Daily Dozen Infographic

Our Infographic is available in multiple languages! Select your language to download the PDF.

Legumbres

Raciones: 3 al día

Legumbres

ej.: 130 g frijoles cocidos, 60 g hummus

Frutos rojos

Raciones: 1 al día

Frutos rojos

ej.: 60 g frescos o congelados, 40 g deshidratados

Otras frutas

Raciones: 3 al día

Otras frutas

ej.: 1 pieza mediana, 40 g deshidratada

Crucíferas

Raciones: 1 al día

Crucíferas

ej.: 30-80 g picadas, 1 cda. rábano rusticano

Hojas verdes

Raciones: 2 al día

Hojas verdes

ej.: 60 g crudas, 90g cocinadas

Otras verduras

Raciones: 2 al día

Otras verduras

ej.: 50 g de verduras (no de hoja)

Linaza

Raciones: 1 al día

Linaza

ej.: 1 cda. molida

Frutos secos y semillas

Raciones: 1 al día

Frutos secos y semillas

ej.: 30 g de frutos secos, 2 cdas. de manteca de frutos secos

Hierbas y especias

Raciones: 1 al día

Hierbas y especias

ej.: ¼ cdita. cúrcuma

Cereales integrales

Raciones: 3 al día

Cereales integrales

ej.: 100 g cereales calientes o 1 rebanada pan

Bebidas

Raciones: 1750 ml al día

Bebidas

ej.: agua, té verde, hibisco

Ejercicio

Raciones: 1 al día

ejercicio

ej.: 90 min. moderado o 40 min. vigoroso

Vitamina 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.

Frequently Asked Questions

Yes, the Daily Dozen is simply meant to be a guide of the healthiest foods that we strive to include every day. It’s not a meal plan and is not meant to be prescriptive. Do your best to eat a diverse array of whole plant foods and adapt the Daily Dozen to the quantities that work for you.

Children, adolescents, and teenagers have different caloric needs throughout their lifecycle. These needs change to support growth and development at each stage.

The Daily Dozen was designed as a guide to help people include some of the healthiest foods into their daily routine. While the same framework can be used for most people throughout the lifecycle, the amount of food one needs to eat will vary based on a number of factors like age and activity level. Since we can’t provide specific nutrition or medical advice for your growing child, parents should use this guide as they see best for their child’s needs and/or consult with a registered dietitian or other healthcare provider to help determine what is best for their individual needs.

The Daily Dozen averages about 1,200 calories, but given the wide array of food choices in each category, it can range anywhere from 800-1800. Consider the Other Vegetables category: a cup of bell peppers has a much lower caloric density than a cup of cooked sweet potatoes, therefore the caloric range will depend on your specific food choices. That’s the great thing about the Daily Dozen Checklist—it’s not a one size fits all approach, and can be adapted to your needs.

If your goal is weight loss, you can find more information in How Not to Diet and the accompanying Twenty-One Tweaks. In How Not to Diet, I noted: “A systematic review of successful weight-loss strategies concluded that given the metabolic slowing and increased appetite that accompanies weight loss, to achieve significant weight loss, calorie counts may need to drop as low as 1,200 calories a day for women and 1,500 calories a day for men.”

On the other hand, if your goal is weight gain, then you may want to focus on adding in more calorie-dense foods, such as sweet potatoes, avocados, nuts, and soy products.

People who are pregnant or breastfeeding have different caloric and nutritional needs than people who are not. As a reminder, the Daily Dozen is not a meal plan and should not be the only foods consumed within a day. People who are pregnant or breastfeeding should consult with their health care practitioner or a registered dietician for assistance with meeting their specific caloric requirements and nutritional needs.

We have updated the Daily Dozen app to reflect only required supplements. For example, Vitamin D is only needed for people who get inadequate sun exposure. Our goal is to share the science with you so you can make your own informed decisions. You can see all of my recommendations on the Optimum Nutrition page.

That’s okay! The Daily Dozen is an aspirational guide. Do your best to incorporate as many of these healthy plant foods as possible. If you are new to eating a lot of beans (or grains, greens, etc!), you may need to start with smaller amounts and slowly increase the quantity in order to give your microbiome a chance to adjust. You can also get creative: for example, add some beans to your morning oatmeal. If you load it up with berries, flax seeds, and nuts, you won’t even notice the beans. You can also mash beans into a sandwich spread, or make my BROL—barley, rye, oat groats, and lentils—that I use as a base for many meals and is a simple way to get a variety of whole grains with a built-in serving of legumes.

More Resources

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