Do the Dozen

Do the Dozen
4.66 (93.11%) 90 votes

Take the Daily Dozen Challenge


Happy New Year!! To keep your healthy, happy New Year’s Resolutions going, we are relaunching the Daily Dozen Challenge so everyone can discover how easy it is to incorporate some of the healthiest of healthy foods into their daily meals!

To participate, challenge 3 of your friends or family to check off every box of the daily dozen checklist for one day – download the free iPhone/Android app called Dr. Greger’s Daily Dozen and have them post a picture or video of their meals and use the hashtags HowNotToDie and DailyDozenChallenge. Then have them challenge 3 more folks to keep the healthy eating momentum going through the new year! If you or your challengees aren’t able to get in your daily dozen, consider donating $12 to so we can help more people discover the power of evidence-based nutrition in 2019.

This time around, I am challenging 3 English speakers AND 2 Spanish speakers to reach as many people as possible!

  1. My first challengee is Jenné from Sweet Potato Soul. Jenné is a plant-based chef, author, YouTuber, and blogger who shares delicious recipe creations, as well as information on her plant-based pregnancy.
  2. My second challengee is Stefanie from Naturally Stefanie. Stefanie is a fitness enthusiast from Scotland. She creates videos on plant-based bodybuilding and healthy living.
  3. My third challengee is Brett Cap. Brett is a plant-based health and fitness YouTuber who creates a wide variety of lifestyle content and health vlogs.
  4. My first Spanish-speaking challengee is Diana at Vida Vegana. Diana shares healthy recipes that are tasty and simple to prepare.
  5. My second Spanish-speaking challengee is Nicolás Zúñiga Cavagnola of Fitness Vegano. Nicolás is a Biotechnology Engineer. On his channel he shares information about nutrition and fitness.
  6. AND my 6th challengee is YOU!

I can’t wait to see everyone’s pictures and videos for their day on the dozen. And thank you so much for everyone who participated in last year’s challenge, I can’t wait to try some new recipes this year. If you haven’t seen them yet, check out our playlist of selected Daily Dozen Challenge videos in the doc notes!

Happy New Year!! To keep your healthy, happy New Year’s Resolutions going, we are relaunching the Daily Dozen Challenge so everyone can discover how easy it is to incorporate some of the healthiest of healthy foods into their daily meals!

To participate, challenge 3 of your friends or family to check off every box of the daily dozen checklist for one day – download the free iPhone/Android app called Dr. Greger’s Daily Dozen and have them post a picture or video of their meals and use the hashtags HowNotToDie and DailyDozenChallenge. Then have them challenge 3 more folks to keep the healthy eating momentum going through the new year! If you or your challengees aren’t able to get in your daily dozen, consider donating $12 to so we can help more people discover the power of evidence-based nutrition in 2019.

This time around, I am challenging 3 English speakers AND 2 Spanish speakers to reach as many people as possible!

  1. My first challengee is Jenné from Sweet Potato Soul. Jenné is a plant-based chef, author, YouTuber, and blogger who shares delicious recipe creations, as well as information on her plant-based pregnancy.
  2. My second challengee is Stefanie from Naturally Stefanie. Stefanie is a fitness enthusiast from Scotland. She creates videos on plant-based bodybuilding and healthy living.
  3. My third challengee is Brett Cap. Brett is a plant-based health and fitness YouTuber who creates a wide variety of lifestyle content and health vlogs.
  4. My first Spanish-speaking challengee is Diana at Vida Vegana. Diana shares healthy recipes that are tasty and simple to prepare.
  5. My second Spanish-speaking challengee is Nicolás Zúñiga Cavagnola of Fitness Vegano. Nicolás is a Biotechnology Engineer. On his channel he shares information about nutrition and fitness.
  6. AND my 6th challengee is YOU!

I can’t wait to see everyone’s pictures and videos for their day on the dozen. And thank you so much for everyone who participated in last year’s challenge, I can’t wait to try some new recipes this year. If you haven’t seen them yet, check out our playlist of selected Daily Dozen Challenge videos in the doc notes!

Doctor's Note

Last year, we launched the Daily Dozen Challenge where I asked people to follow my Daily Dozen Checklist for one day. We got tons of tags on social media and videos on YouTube of people taking the challenge, so to help you kick off your 2019 with the healthiest of healthy foods, we’re trying it out again.

Watch the video to see who I’m personally challenging this year, and then check out all of the details here

For even more on the Daily Dozen, watch the video: Dr. Greger’s Daily Dozen Checklist

To watch a selection of videos from people who took the 2018 challenge, check out our YouTube playlist. And for even more inspiration, follow #dailydozenchallenge on Instagram!

To get you started, we have a bunch of recipes here. Or head over to your local public library and check out the How Not to Die Cookbook for even more.

148 responses to “Do the Dozen

Comment Etiquette

On, you'll find a vibrant community of nutrition enthusiasts, health professionals, and many knowledgeable users seeking to discover the healthiest diet to eat for themselves and their families. As always, our goal is to foster conversations that are insightful, engaging, and most of all, helpful – from the nutrition beginners to the experts in our community.

To do this we need your help, so here are some basic guidelines to get you started.

The Short List

To help maintain and foster a welcoming atmosphere in our comments, please refrain from rude comments, name-calling, and responding to posts that break the rules (see our full Community Guidelines for more details). We will remove any posts in violation of our rules when we see it, which will, unfortunately, include any nicer comments that may have been made in response.

Be respectful and help out our staff and volunteer health supporters by actively not replying to comments that are breaking the rules. Instead, please flag or report them by submitting a ticket to our help desk. is made up of an incredible staff and many dedicated volunteers that work hard to ensure that the comments section runs smoothly and we spend a great deal of time reading comments from our community members.

Have a correction or suggestion for video or blog? Please contact us to let us know. Submitting a correction this way will result in a quicker fix than commenting on a thread with a suggestion or correction.

View the Full Community Guidelines

        1. Sorry, John. Didn’t mean to sound like a groupie. We had a discussion a few days ago about Dr. G’s height. I always thought he was a little guy, possibly due to the camera angles. But every once in a while there’s a video or a photo where he towers over everyone else, and it usually freaks me out.

          1. I always thought that he was a little guy as well, and was quite surprised when in one of his interview videos that he stated that he was 6 ft. tall. He just comes across as a ‘little guy’.

    1. It’s nice, but I learn more from the lectures on specific topics. I understand the immense amount of work involved and appreciate these lectures. Wondering about your ideas on seratonin producing cancers and polycythemia Vera. I try hard to disseminate your knowledge and site.
      Ps. Your lecture cadence, alacrity & speed are great. I listen to one of your new or old videos daily

    1. I think that’s already 10 slower speed he reads his research papers.
      But, yes, please, dr. Greger, talk slower and please use external clip-on microphone in these treadmill videos as well if possible.

        1. Slowing the video down may be the solution in some circumstances :) (some may find it helpful, yes), but here in these treadmill videos, the problem is the word count per bits – its like 60bit/s audio when recorded this way with that compression (the app/software/harware used + supposedly internal mic) – the result is like 3 bits per every letter in a word – it can get non-distinguishable for non-English speaker or just uncomfortable to listen to slowed down however much.
          Obviously, the work dr. Greger does is absolutely invaluable. Many thanks to him and all the team! The fast talk is the tiniest thing to worry about. :)

        2. Thanks Steven! That is cool!

          I don’t mind it when Dr. Greger speaks fast, but there are times when there is a lot of information and then it would be useful.

        3. Can Dr. Gregor do a video on mycotoxins in grains, similar to how he tackled arsenic in rice? I’d ideally like to know where to buy whole grains from and which whole grains report lower levels of mycotoxins! Thanks!

      1. Yes. the footstomping, mediocre audio, and glare off his glasses made this unwatchable for me. But then I’ve never been able to watch a treadmill video. The motion is way too distracting for my cognitive executive function. He wasn’t saying much here, so I just tuned out. In other examples I had to hide Dr. G’s screen with other stuff in order to listen to his words. Totally get that most folks aren’t so distracted and need extra-super-hyper stimulation just to pay attention.

        I’ve been keeping up here for over 4 years and am nearly to 4 years WFPB. Cheers.

    2. Is it the non-native English speakers here who are using grammatically correct English while the native speakers more commonly use adjectives in place of adverbs?

      Modern colloquial Englishdoes seem to be abandoning the use of adverbs.

      1. Laughing my head off.

        I wanted to make adverb jokes, but my brain processes so s l o w l y that I can’t seem to think of any.

        1. Laughing my head off because It is quickly becoming obvious to me that I can’t think of any adverbs. That part of my brain has been replaced by new paradigms.

    3. As a speech language pathologist, I agree Dr. Greger would be easier for *most people* (not everybody — just most) to understand if he spoke in a less cluttery manner. By cluttery I mean that he has bursts of speed such that at times, he collapses words together or even omits sounds entirely from words. Taken together with his prolongations and filled pauses, his average speech rate isn’t outside the norm. But the frequent moments of excessive speed with sounds condensed to 15 or 20 phonemes per second can be taxing to many listeners.

      Listeners don’t have to work so hard to process meaning if the speech is coming at them at an even rate, not too fast, and with strategic pauses where big ideas have just been stated. I’d love to work with you on some speech strategies, Dr. Greger! :) :) :)

  1. I love the Daily Dozen & do it almost everyday. But I’m not on Twitter or Facebook or other SM so can’t share pictures & videos. Guess I’m no fun.

            1. Lida, I’m not sure what exactly is in the bowl but it looks like it represents maybe a serving of cruciferous, 2 veggies and a green, maybe nuts and seeds and a fruit.. not sure. Here is the daily dozen checklist The idea is to make your meals and snacks from the checklist. In other words, all we are eating is daily dozen foods. Sometimes it takes me 2 days to eat the daily dozen, but i dont eat anything that isnt on the list. There are lots of recipes available for salads like that bowl on the internet.

          1. It’s not clear to me why blueberries garner all the attention. Blackberries seem to be a better bet nutritionally. Certainly in terms of antioxidant content they appear to be significantly superior to blueberries

            I understand that they are also higher in fibre, vitamin C, vitamin A, vitamin K, lutein & zeaxanthin and PUFAs as well as flavanols 9although blueberries have more anthocyanidins.

            Perhaps the bluberry industry has a bigger marketing budget?

      1. Lida, it does look pretty. Will look it up in the cook book tonight when I get home. It looks like mostly veggies and cruciferocious veggies. Not sure if there are any beans in that bowl. Maybe some tofu or tempeh?

        To answer your question, I usually try to eat at least 1 serving of beans and whole grains at every meal. That’s what I found was lacking the most when I started using the Daily Dozen app. And fruit. I wasn’t eating enough fruit. Lots of greens & veggies, but very little fruit.
        So I guess the answer is, yes. I try to check off as many boxes as I can at every meal. With tea breaks (bancha & matcha are my favorites) and a miso break every afternoon. It’s after 5:00. Time for some miso & seaweed!

        1. Barb and Nancy, I appreciate the information you provided. Sometimes it just seems so overwhelming to me to get all that into a day! I suppose it will get easier as I go along but right now I think I am eating less than what is suggested or required because it seems like just so much. I know that investing in your health is and should be a priority so I am continuing on that road and hoping it gets easier in time.

          Best to you both and to all the great forum friends who are so eager and willing to lend a helping hand.

      1. Thanks, Deb. It’s times like this when I ponder getting on SM. But then I never do.

        Happy 2019 to you! Wishing you all the best and healing for your brother and your dog. I think they are both so lucky to have you!

    1. Too much personal oversharing on his videos. This should be a forum for discussing the wfpd best advice not chitchattiing about miscellaneous. A seperate group could be created for that eg a friendly fans of wfpd and Dr Greger group elsewhere. The discussion area oftentimes has important advice in it but it turns readers away if they need to to read through so much casual chitchat. It can damage people’s health by making the important advice inaccessible to them. Who has time to read all the off topic remarks to find a relevant comment?

      1. Terence, it’s called skimming; I learned to do it in 7th grade (which was a long time ago now; is skimming still taught?). Slow down when you find a comment of interest to you. So, don’t read all the information that is irrelevant to you; skim it, and move on.

        Of maybe scanning. “Skimming refers to looking only for the general or main ideas…You hone in on what is important to your purpose….when scanning, you look only for a specific fact or piece of information without reading everything.” (

        Good luck!

    2. Nancy, I, too, avoid Facebook and Twitter! They distract me from deep thought and I don’t want to become a shallow thinker :-) But my friends still think I’m fun!

  2. Inspired by Dr. Greger, I committed to a plant based diet beginning in November 2017 and almost immediately experienced extraordinary results in my body. 2019 is the year I’m committing to the Daily Dozen and am looking forward to the results with excited anticipation. Happy New Year: The best is yet to come!

  3. thanks dr m for your the info and your website, not only did it save my life, your so great i can post question and get answers, your website is the best. thank you & here is another off topic ?

    I have been on 100% WPBD for a year and half & off blood presure pills (but have not lost any weight) & blood presue checks were good–an average 108/74.( I know blood presure can change easly so I have been takig it a few times a day for a weeks) but recently I have cut my calories to 1200/day & I am hiking and going to gym to lift weights & every morning when I weigh myself I am loosing a pound/a day– need to drop from 230 to 165 & just not loosig weight on 2500 cals a day & with not much excerse ( I never ate bad food in last 1.5 years(except 1 meal at Christmas and thanksgiving) , but before that I got fat on the American toxic diet) and now average blood pressure is 129/83 MY?? is it possible??? When a overweight person starts dieting and exercising and losing weight fast that there is a temporary rise in blood pressure because fats being burned that are circulating in thier blood and releasing stored toxins in my stored fat.

      1. Hidden sodium would be a second question, but if you went from SAD to WFPB that is doubtful, but journal your foods.

        Make sure you are eating enough foliage.

        1. Hey, if B-12 fixes it, let us know which kind you were on and what you switched to.

          Also make sure you are taking Vitamin D3.

          1. Terence, if you download the Daily Dozen app (it’s free!), it will answer your questions. Or just use the search tool at the top of this page.

            Cyanocobalamin is the preferred form of B12 because there’s insufficient evidence to support the efficacy of other forms, such as methyl or hydroxycobalamin.

          2. Hi, Terence! There is less data (in terms of proper dosing and efficacy) on preventing/reversing B12 deficiency with any form of B12 other than cyanocobalamin. This is why Dr. Greger recommends cyanocobalamin. With the available evidence, we know that the recommended dose is 2500 mcg weekly or 250 mcg daily, but this is specific to cyanocobalamin. (Also note that this recommendation is for adults under age 65; those over age 65 should increase their supplementation up to 1000 mcg of cyanocobalamin each day because as we age, our ability to absorb vitamin B12 may decline) (

            An alternative to taking B12 supplements is eating B12-fortified foods. It is possible to get sufficient amounts from B12-fortified foods, but we would have to eat three servings a day of foods each providing at least 25 percent of the Daily Value (on the Nutrition Facts label), with each serving eaten at least four to six hours after the last. For B12-fortified nutritional yeast, for example, two teaspoons three times a day would suffice. For most of us, though, it would probably be cheaper and more convenient to just take a supplement ( Any B12 supplement is better than taking no supplement at all, but with the research we have available this time, it appears that cyanocobalamin is best.

            If you want to check on your vitamin B12 status you can always get tested, and you should definitely get tested if you are experiencing any signs of deficiency (signs of B12 deficiency include anemia, cognitive problems, stroke, depression, nerve and bone damage, and elevated homocysteine levels) ( The best test is a urine MMA (methylmalonic acid) or HoloTC (Holotranscobalamin) (not serum B12) (

      2. thanks for your reply, however i do, take b12, sodium 1800/day, plenty folate, my diet hasn’t changed except less calories…this is a sentence from a study on extreme weight loss “(So we’re already having problems just from the POPs in fat tissue. But it gets worse, if you lose any significant amount of fat. Those POPs have to go somewhere : they don’t break down!)” im not worried about it will go back down. just thought it was interesting.

        1. my diet is perfect I have seen most dr. m; s vids and take both kind meth & cyco b12 better safe than sorry. I really think that that for, a short period of time I may feel worst before I get better ( 100 lbs over weight for ten years probably stored lots of bad stuff) thanks for your replies

          1. That and the fact that several keys on this laptop’s keyboard don’t work I have to plug in a separate keyboard to get access to all the keys
            Unfortunately Santa didn’t bring a new laptop this Yuletide

  4. Happy new year OGABBFDMGTFAFVG

    And much blessings for you, for all the sweet loving people around you and for all the mega thousands of dizy dozen joyful people around the world whom you helped to recognise the scientifically proven evidences of an healthy freshy awesomy vegetarian diet based on whole plant foods… And whom you help to stay alive and shining…

    Much blessings to you and all my gratitude for your kindness, generosity and beautiful smiles

    Patrick from France
    PS: the above acronym stands for
    Our Great Awesome Beautiful Best Friend Doctor Michael Greger Thoroughly Fabulous And Famous Vegetarian Guy

  5. I will be watching some of the videos.

    I am on make things for my brother for lunch duty.

    Today, was chili, but that is because my vegetable stew became vegetable sloop in the instapot. It is official, I am not good at instapot cooking. It tasted good, but everything broke down too much. Tonight, I am going to go re-buy the vegetables and either add them in or start over on the stove top.

    Some things I end up burning. Others break down too much.

    For my chili, I have started just using the sleeves from it and mixing the ingredients together in that and then I just cook the amount I am going to eat in the microwave.

    He and my coworker liked my chili.

    We will see how they like my sloop tomorrow.

    1. What do people put in soups?

      I did sweet potato, carrots, butternut squash, red potatoes, onions, chickpeas, white beans, black beans, kale, barley, quinoa (it was a quinoa soup mix), a vegetable broth which promised to be good enough to drink and it was, garlic, lemon

      It was tasty, but now I need to maybe cook vegetables in the microwave and add them in.

    2. Deb, did you buy any cookbooks for pressure cooking? Two very good ones, by a registered dietician and long-term “vegan” (she’s been teaching plant-based whole foods eating for decades) and very good cook Jill Nussinow, are “The New Fast Food” and “Vegan Under Pressure.” She includes cooking charts for grains, legumes, and veggies, and tips for how to convert recipes (stove top, slow cooker) to pressure cooker recipes (both stove top and electric). Pressure cooking was not at all intuitive for me; I like the guidance and success that comes from following good solid recipes.

      1. Thanks Dr J.

        I am laughing my head off.

        I accomplished transforming the sloop into stew. I just repurchased all of the ingredients and cooked each of them separately then put them all into my second instapot sleeve, then put some of the sloop over it.

        It only took 2 whole nights.

        1. My coworker has said about me that I am like a combination between Rainman and the Daleks from Dr Who, that I can look down at the floor and instantly see how many toothpicks fell out of the box, but I can’t figure out how to use a cross walk. I invented the technology to destroy the whole world, but I can’t figure out how to walk up and down the stairs.

        2. Deb, Oh, no, that is way too much work! The Instant Pot is an amazing timesaver — but it is necessary to take some time to learn how to use it. Kind of like learning to drive a car: you can’t generally get into a car, start it (if you even know how), and take off with good results expected if you’ve never driven before, and know nothing about the rules of the road.

          Different ingredients have different cooking times; dry beans need more water and a longer cook time than pre-soaked beans, and different types of bean (black, garbanzo, etc) have different cooking times for best results. The same is true for grains (rice, quinoa), and these may differ from the cooking times for beans. And veggies all have different cooking times and amounts of liquids.

          That’s why it’s so useful to follow recipes: the authors have figured out what gives the optimal and tastiest results. As you start cooking, and reading the information and suggestions, you become more skilled, and can start adapting other recipes for the IP, or even creating your own. That’s where the cooking charts in the cookbooks I recommended come in handy, for cooking your own beans, grains, etc separately or adapting or creating your own recipes.

          1. Dr J,


            Yes, it was way too much work, and you are right, that is the problem. Different cooking times. Different amount of fluids.

            Well, I got a “That is really good” for it. Hooray for that!

            It ended up being sweet potato, carrots, butternut squash, red potatoes, onions, chickpeas, white beans, black beans, kale, barley, quinoa soup mix, shitake mushrooms, garlic, veggie broth so good you could drink it, lemon juice, curry powder, lemon pepper

            The starches were cooked, refrigerated, and cooked again to make them resistant starches.

  6. I use a Tablespoon of micro sliced chia seed instead of flaxseed. Any comments on using chia instead of flaxseed?

    Thank you & bless you & your team for everything you do!! Happy & Healthy New Year to you and yours!

    1. I use both ground flaxseeds and chia seeds in my morning oatmeal. I also have some hemp seeds…along with fruit, almond slices and non-sweetened, coconut flakes.

  7. Hi NF team!

    It would be great to have playlists on topics when one uses the search bar on the website,instead of continually having to go back to select another video/go to Youtube who’s privacy policy leaves a lot to be desired,also some searches are giving similar words but not the exact word searched for.

    PS: I liked how there was no loud whooshing sound at the beginning this time!

    1. Laughing at the lack of love for the loud whooshing sound.

      The older adult audience isn’t big on it. The youngn’s still like overstimulating sounds.

    2. For example I looked up” stomach cramps ” and got no relevant results, one result was about “camps”.It would be nice to have a “home pharmacy” section/playlist for minor ailments that the majority of people experience at one time or another.The home remedies pages on the Internet have little to no scientific research & I’m not keen on chicken soup.

  8. One issue that I have with all of this…colitis and many food allergies. I cannot eat whole grains, as one example. What resources are there for me?

        1. Low Level Laser was another thing.

          But Dr. Greger is one of the people who looked more distinctive and better after losing hair. He has such a happy personality that without the hair, the focus turns to the smile. I think he looks much more handsome now than in pre-hair-loss videos.

          1. Honestly, happy, charismatic people are just beautiful no matter what they look like. He is lucky to have a sparkling countenance and to look even more distinctive without the hair.

            Some of us want him to bottle some of his energy.

    1. Diet doesn’t usually cause genetic conditions like male pattern baldness to ‘reverse’. In any case there is no perfect diet although Grgere argues that the evidence shows what is the healthiest diet for most people

      Your question prompts the observation, though, that diet can apparently affect things like IQ. The video before this on lutein and its effects on brain function is one that you might care to look at. Studies have shown that lutein (found in eg green leafy vegetables) seems to be associated with higher intelligence eg

      whereas other studies have found that diets high in saturated fat (found in animal foods and coconut and palm oils in significant amounts) are associated with cognitive impairment eg

  9. This video was particularly hard to hear and follow, with variations in his tone, speed and delivery effectinf the sound quality so I have no idea what he was talking about, listing lots of people’s names in a rushed blur, ok, a daily dozen challenge? but where? He didn’t share any educational dietary content… Speaking of which, I’ve been an avid fan for years, buying and gifting his books etc and eagerly watching every video but it’s starting to get tiresome to revisit a topic when you have to watch half a dozen or a dozen(!) Videos to stitch together the advice from different times and try to make sense of the conclusion as often he’ll address a related part of the advice (that by then I’ve forgotten) in a completely different topic or video, so I’ll end up watching hours or videos and scanning transcripts and comments (incl. Reading to skipp the off topic or unnecessary chitchat comments) just to learn best dietary advice on 1 topic. I realise this is all a product of hard work by a committed and dedicated team and I’m grateful to you all, but increasingly as the number of videos gets unwieldy there’s a need for a *much more succinct* summary of the latest on each topic or issue that’s updated with each bit of news. The current summaries cover the current videos available but I mean a very succinct (bullet points) synopsis of continually updated recommendations on the best latest advice on each health topic or food, with tips included such as eat this food 3 x a day or by the way also do this to help absorption Eg despite watching every video as it arrives I was eating well for a long time without knowing to also eat an oily food ideally nuts with each meal for optimum nutrition. That would be an important tip to add to summaries for relevant topics. Eg2. I found the conclusion on AGEs confusing despite watching everything on them eg is it an issue if you eat wfpb animal product free, should I stop dry baking my veg roasts, and what else? There are various other examples of me diving in for too many hours to find out an issue. Lately I end up on websites elsewhere looking for an instant answer. I often share Dr Greger’s videos with people but they find it too hard to watch several videos on 1 topic, often without strong or certain recommendations or conclusions at the end of each video, requiring the viewer to watch again and scan the discussion to understand what they should do is too much for most people. This means you lose people. As the content has grown, it’s now a good time to regroup and reconsider your information architecture and delivery to maximize the effectiveness of your wonderful service.

    1. hi Terence, usually I pass by large solid blocks of text because I find them difficult to read (I am probably missing out on important comments from time to time too). A couple of things caught my eye as I scanned your comments.

      First, re the AGEs in foods. Did you download the reference food list? Here is one posted directly i the paper :
      If you want to download it to your files, google the paper title and you should find a pdf link offered. Most vegetables are fine including roast potatoes and coffee. Oils, nuts, and grilled tofu are high in AGEs as I recall. Anyway, hope that helps.

      Secondly, I do agree with you re the comment section and have mentioned this often (and sent emails to staff). The ‘comment culture’ has changed a lot from years past where brief questions or comments were answered by substantiated statements. Every claim was backed by quality support , and often written by amazing people with science/medical/relevant experience. Also the section was moderated for years by the talented Thea. The whole section was an incredible resource, an asset to NutritionFacts and the community as a whole.

      I enjoy the chit chat, recipe exchanges and friendly encouragement too though and would be happy to participate in a separate section if NF decided to make one.

      1. Barb,

        The comment culture has probably changed because the audience has changed and this audience has very few newbies either for health or science. I don’t see many people looking for deep topic conversation right now.

        I am sure when Dr Greger puts out revolutionary science topics it attracted topic conversation.

        New paradigm shifts bring that type of discussion.

        Right now most of the on topic conversation has been WFPB science logic versus the food industry logic and most of us have been through the dairy is good versus bad three or four times.

        Each of those times we read the 250 comments.

        Some day, another group will show up and do the process again, but the next group to show up will most likely be dieters and they aren’t likely to be science or nutrition geeks or they already would have been here.

          1. Barb,

            When you have brought up topics like cholesterol, everybody does get on the topic and discussions happen.

            In between that people hang out.

            1. Great points Deb, and you’re right..we don’t need to repeat discussions and references for the same topics, over and over when they are available in past video comments. When the video is about the Daily Dozen, I would think that people would enjoy reading about recipes or ideas on making enjoyable meals. It’s all good.

    2. Terence,

      I agree that the site is not ideal for topic searches.

      The YouTube site is easier for topic research.

      Though it has been announced that the site is changing.

      1. Dr Greger,

        I almost never go to Dr Barnard’s website. Nor to The website of Dr Ornish.

        I like listening to them when they talk, but teaching of material or lively community or entertainment or topic search based on something in my life. Those are the reasons I go to any website at all.

        You will lose people and gain people and people will get excited and other times get familiar or bored.

        People who get healed because of you will bond with you for life and people who got healed through another doctors teachings may find you inferior.

        All of that is human nature.

        Audiences put people on pedestals, then tear them down.

        You stay on focus.

          1. But, I can guarantee this, those of us who have tasted this site will come back like adult children of healthy parents. When the next topic comes up in our lives, this will be a site we all look for.

            Like the birds or butterflies

            1. Dr Greger,

              You have to know your audiences plural because you have several different audiences.

              Science-minded people
              Nutrition-minded people
              Whole Food Plant Based
              People here because of specific health problems
              People here because of obesity will become more common
              People here for the jokes/entertainment
              People here for the studies, who may or may not hate the entertainment
              People here learning and interacting

              Those are the groups which come to mind.

              1. That hasn’t even started the list because there are all the generations, each with our own bias and every culture and nation and language and personality-type and rich versus poor, country versus city versus suburb, serious versus light-hearted.

                You have them all.

                1. Now we can narrow because it will be more likely to be young doctors than old school doctors, who you are challenging.
                  You are too playful to have the serious scholars wanting to hang out here at all, even if they secretly watch your videos.
                  You are playful enough to appeal to the young but are too fatherly for the rebellious age young adults to buy in.
                  The complicated logic is that young people are the ones online, but older people are the ones who are health-topic oriented.
                  It is the older people who are here at this site, but when I look at the internet, young vegans love you.

    3. Terence:
      “a daily dozen challenge? but where?” – on Twitter, Facebook, Instagram, Google+, etc.

      If you’re looking for recommendations & advice about specific topics, this is not the place to come. This is a place to see what the science says so you can figure it out for yourself. Outside of the Daily Dozen, Dr. G & his staff do not make recommendations or give advice, although they may point someone in the direction of a video or a study. The videos are not about what Dr. G and the NF staff think about any given topic. They are merely relating what the science says. If some of the videos seem inconclusive, it’s because the science is inconclusive.

      For example, you asked about B12 above. There is insufficient evidence to support the efficacy of forms other than cyanocobalamin. So that’s what Dr. G recommends in the Daily Dozen. If you used the Daily Dozen app, you would have known that already. It’s free and super easy to download. Even I could do it! (Seriously, I’m not tech savvy at all!)

      Other doctors with websites might make recommendations and give advice, but some of them do so as a marketing ploy to sell products. That’s not the case at NF.

    1. Reality bites, we sometimes research the craft beer we order with our infrequent meals out, so we know what it’s made from and, more importantly, how it’s supposed to taste. Even so, we can rarely to never taste those flavors or smell those aromas. LOL!! Otherwise, yes, the cell phone is pretty much elsewhere than at the table.

  10. I like the app however I don’t always have 1.5 hours for moderate exercise. I would like to see the exercise broken into 3 x 30 minute boxes. At least if I briskly walk at lunch for 30 minutes I’ll feel like I have added to my health. Then I may push to find another 1/2 hour. The current layout is all or nothing.

    1. Chickpea, it’s my understanding that it’s more effective, especially for the heart, if exercise is done all at once rather than intervals. But since the DD are suggestions, you can do whatever you want. Two 30-minute intervals are still exercise.

    2. Dr Greger says that the exercise can be split up over the day

      ‘Finally, I advise one daily “serving” of exercise, which can be split up over the day. I recommend ninety minutes of moderate-intensity activity each day, such as brisk (four miles per hour) walking or, forty minutes of vigorous activity (such as jogging or active sports) each day. I explain my reasoning for that in my video How Much Should You Exercise?’

  11. I wonder how many people get close to actually being able to keep up with Daily Dozen?
    For example, I always thought I’ve been exercising enough (4-5 days intensively every week), but 90 minutes a day (even 40 minutes every day) is quite a challenge. No days off at all?

    Now, these might be only guidelines, but they are pretty specific, on the other hand.

    Dmitriy P,
    Shilajit Secret

  12. Dr. Greger, I think you should also state (perhaps you did elsewhere?) that one is not meant to eat ONLY the Daily Dozen and nothing else. I carefully entered all the DD foods (and exercise) into Cronometer and came up with 1163 Calories consumed and 2376 burned for a net deficit of -1213 Calories.

  13. Hi folks – Whole Food Plant Based eater for about 8 years now. I decided to take up this challenge, using the app, but find myself confused a bit by what is excluded from the app itself. Perhaps I am taking the guidance too literally.


    1. I eat a lot of broccoli. It is one of my favorites and it’s not uncommon for me to eat 8 ounces (228 grams) a day (cooked) and another 2 ounces raw. Broccoli, to my eye, is only listed under Cruciferous vegetables and the portion is only 30-80 grams. Can I count the additional portions as Other Vegetable?

    2. Berries are my favorite fruits. Some days I have 16 ounces (456 grams) of frozen berries in a day. The daily suggested amount is 60 grams. Can the excess count as other fruit ?

    3. Under Whole Grains, rice isn’t mentioned. Is there a reason why brown rice is excluded?

    There are probably other things but these are what I am dealing with at the moment.

    Thanks for your thoughts.

    1. Hello, great job getting all of the broccoli and berries in! You can certainly add the excess portions to the “other” categories. However, I think something may be off with our metric measurements, based on the examples you gave (for instance, if you’re eating about 1 cup of broccoli and it’s 228 grams, then our recommendation of 30-80 grams seems too little). Our European staff members are looking into this.

      As for your question about rice, Dr. Greger did a series of videos on arsenic in rice (, so while brown rice does count as a whole grain, we chose not to list it on the app.

      Thank you for using the app and feel free to post any additional questions you have!

      1. Thanks for your reply Kate

        I weigh all my food (except spices where I use measuring spoons). Measuring cups, especially with things like greens and broccoli is just not accurate.
        228 grams (8 ounces) of broccoli is WAY more than a cup. I have no idea how many cups it is but it’s a very nice green pile. :-)

        A friend of mine suggested (last night) rice was off the list because of arsenic. I certainly watched those videos at that time. I eat organic from California and India, mostly but, as a result of that series I added barley, which I love! I’ll probably cut back even more and add some other grain. I’ve started to enjoy oat groats a more than just breakfast.

        Thanks again!

  14. I love the evidenced based research of Nutrition Facts (especially as I work in oncology clinical research), my question is, what is the difference nutrition wise between Chef AJ’s ultimate weight loss program/mindset and this? Is there a recommendation for one versus the other and why?

  15. Chef AJ’s a great resource and there are clearly many similarities between what she encourages and the evidence-based approach Dr. Greger takes. It’s my understanding from watching several presentations by Chef that she discourages use of nuts and avocados because she could not lose her excess the weight by keeping these calorie dense foods in her diet.For those having problems obtaining ideal weight eating a whole food plant based diet, she recommends eliminating these foods. Dr Greger has stated for those having difficulty reaching ideal weight focusing on less calorie dense foods (such as nuts, seeds and avocados) is warranted, although he does cite research stating a small amount of nuts (half an ounce of nuts) can cut stroke risk. Both views seem valid and based on your cardiovascular and weight history, you may feel comfortable following the recommendations of Chef AJ or research Dr. Greger cites.

  16. Ok I’m trying my best to do the daily dozen but finding it hard. I got the app and it says a portion of beans is 120g. And I got to have 3 a day. How do I fit all this in?!

    I can manage the fruits veggies and green etc but I have to say the beans is a struggle. Please I want to check off all 24 boxes and it’s driving me nuts.

    1. Hello,

      First of all, it sounds like you’re doing great with the daily dozen! It isn’t meant to be something stressful, but to get you to focus more on including the most healthy foods in your diet. If you eat more beans one day, then don’t check off every box the next day, that’s totally fine.
      As for including more beans, have you tried having some with each meal? Depending on where you live, beans for breakfast may sound odd, but it’s a staple in Britain and I have heard Dr. Greger speak about having beans for breakfast as well. Another breakfast option would be a tofu scramble.
      I find beans to be very versatile and I add them to salads, pastas, or as a side dish to any meal, so the best advice I can give is for you to look at your daily diet right now and see where else you can simply add beans.

      I love your drive towards completing the daily dozen and the competitive athlete in myself gets it. I hope you crush the daily dozen tomorrow!

      Matt, Health Support

      1. Thanks Matt that’s helpful

        I’m not sure I’m going to do breakfast with beans as this is my oatmeal, berries and flaxseed fix

        Tried the scramble tofu and beans idea (of course I added turmeric) and it is amazing thanks!

  17. How do you square the Daily Dozen quantity recommendations between my wife (112 lbs) and myself (212 lbs)? Are the quantities variable based on total caloric need?

  18. They’re great, just like any other fruit. We eat bushels of them every day.
    If you can find the “candy apple” variety that we grow here in Hawaii, you’ll be spoiled for life.

  19. I have a question about the need for Whole Grains (Oats, etc.) – If I get my Carbs + Fiber from Veg (all types) + Fruits (& Berries) + Nuts + Seeds, why do I need to eat Whole Grains ?

    1. Every category of the Daily Dozen contains foods with unique properties, which is why Dr. Greger created the list. Whole grains themselves are consistently linked to improved health and lower risk of atherosclerosis even when you control for other dietary or lifestyle intervention. Starchy vegetables and fruits are incredibly healthy foods, but whole grains may contain components that are not found in other food groups. For more information, view the link below.

      I hope this helps,
      Dr. Matt, ND

      1. Thank you for the link, I agree about the benefits of whole grains but going by that evidence, it does not say what’s unique to whole grains relative to the other items in the Daily Dozen (DD). I guess I’m trying to avoid foods w/ overlapping components & benefits for various obvious reasons – more planning, shopping, Cost, prep/cooking work, time & effort spent on redundant foods when there clearly are more effective ones, etc.. If I can get the same/more components &/or benefits via veg (all types) + fruits (& berries) + nuts + seeds (all of which I eat regularly – Thank you Dr. Greger !), then why bother w/ whole grains, specifically :

        – what “unique components” are in whole grains that I won’t get from any of the other whole foods in the DD ?
        – specifically what diseases/ailments can be prevented/cured only by whole grains, but not by any of the other whole foods in the DD ?
        – why should I risk being contaminated w/ gluten, or, have the (even unrefined) grains’ carbs turn into sugar, or, be passed thru as fiber (which I can get from veg, fruits/berries, nuts, seeds, etc.) ?

        Thanks in advance for some more details to the above.

        1. Per Dr.Greger on YouTubeLive – Comparing equal weights, whole grains have a higher concentration of fiber than vegetables, legumes, nuts & seeds; fruits/berries are mostly water. So to get the RDA of fiber, you’ll need to eat less qty of whole grains than the other food groups.

        2. Hi, AP! You can find everything on this site related to whole grains here: There is no need to worry about the conversion of whole grains into sugar with regard to your health. Although refined grains and sugars are not health-promoting, whole grains generally are, with the exception of wheat and other gluten grains for those with celiac disease, or those with specific grain allergies. Glucose is the preferred fuel for body cells, especially muscle and brain cells. Whole grains reduce risk of cardiovascular disease, some cancers, and type 2 diabetes. The fibers in whole grains help feed the beneficial bacteria in the intestines, producing short chain fatty acids such as butyrate, which keeps our intestinal wall cells healthy. I hope that helps!

  20. How much Spinach is too much ?

    This is wrt Oxalates & its effect on kidneys (stones, etc.) & the video “Kidney Stones and Spinach, Chard, and Beet Greens: Don’t Eat Too Much”. Is a half to 1 cup of spinach leaves (dropped into a smoothie) per day too much ?


    1. Hello AP,

      For someone who does not have a history of, or is not at high risk of, kidney stones, that is likely a safe amounts. Dr. Greger recognizes that spinach and other high oxalate greens are healthy foods; however, it is best not to use them as the main staple greens in your diet and it’s always a good idea to vary your greens. Try using spinach in your smoothie one day and kale the next.

      I hope this helps,
      Dr. Matt, Health Support

  21. I’ve read that the min. recommended Omega3 : Omega6 ratio should be 1 : 4, and, the ideal ratio should be even better i.e. 1 : 1, or, if possible, higher Omega3 than Omega6, i.e., >1 : 1. From the perspective of Omega3 : Omega6 ratio, Is it worth eating chickpeas (1 : 26) – compared to – black beans (1 : 1) & lentils (1 : 4) ?
    Thanks in advance for your advice.

    1. Per Dr.Greger on YouTubeLive – Legumes contain small amounts of fat, so it’s ok to eat all beans regardless of O3:O6 ratio.

    2. Hello AP,

      I understand your concern about the Omega 3:6 ratio and trying to optimize it; however, beans/legumes are generally very low in fat altogether, so eating a food with a 1:26 ratio is hardly going to have an effect on your overall ratio when you look at total fat consumption.

      I hope this helps,
      Dr. Matt, Health Support

  22. I am working with an endocrinologist on weight loss and I send him a weekly report. Is there any way that I can export the “Servings History” graphics or email them so that I can send them to my doctor? If not, is there any way that I can download the app onto my Mac and link it to my phone app? That way I could bring up the graphics, print them and then take a photo of the graphics to send to my doctor. Help please!

      1. Thank you about the information regarding exporting the graphics or taking screenshots. I will try taking screenshots from my phone – I forgot that that’s a possibility!

Leave a Reply

Your email address will not be published. Required fields are marked *

Pin It on Pinterest

Share This