Listen to the full episode here
The Daily Dozen app is a powerful tool for anyone looking to improve their health and well-being. Created by Dr. Michael Greger, author of the New York Times bestseller "How Not to Die," the app provides a simple and easy-to-follow checklist of 10 daily food groups along with hydration and exercise that can help you live a longer, healthier life. This blog post will examine the daily Dozen app's benefits and provide some suggested recipes to help you get started.
The Daily Dozen Checklist
Here's a quick overview of the Daily Dozen checklist and the recommended daily intake:
- Beans - 3 servings per day
- Berries - 1 serving per day
- Other Fruits - 3 servings per day
- Cruciferous Vegetables - 1 serving per day
- Greens - 2 servings per day
- Other Vegetables - 2 servings per day
- Flaxseeds - 1 serving per day
- Nuts - 1 serving per day
- Spices - 1 serving per day
- WholeGrains - 3 servings per day
- Beverages - 5 servings per day
- Exercise - 90 minutes per day
Benefits of Using the Daily Dozen App
- Improved Nutrition - By following the Daily Dozen checklist, you'll be incorporating a wide variety of nutrient-dense foods into your diet, which can help to optimize your nutrition and support overall health.
- Weight Management - Many foods included in the Daily Dozen checklist are low in calories and high in fiber, which can help promote feelings of fullness and support weight management.
- Reduced Risk of Chronic Disease - Research has shown that a diet rich in fruits, vegetables, whole grains, nuts, and seeds can help to reduce the risk of chronic diseases such as heart disease, diabetes, and cancer.
- Increased Energy - By consuming nutrient-dense foods and exercising regularly, you'll likely experience increased energy levels throughout the day.
- Better Digestion - The fiber-rich foods in the Daily Dozen checklist can help support healthy digestion and prevent constipation.
- Bean Salad - Combine 3 servings of beans (such as black beans, kidney beans, or chickpeas) with 2 servings of other vegetables (such as diced bell pepper, cucumber, and tomato) for a filling and nutritious salad.
- Berry Smoothie - Blend 1 serving of berries (such as blueberries, strawberries, or raspberries) with 1 serving of flaxseeds, 1 serving of other fruit (such as banana or apple), and 1 serving of beverages (such as almond milk or water) for a delicious and refreshing smoothie.
- Roasted Cruciferous Vegetables - Roast 1 serving of cruciferous vegetables (such as broccoli, cauliflower, or Brussels sprouts) with 1 serving of spices (such as turmeric or cumin) for a flavorful and nutritious side dish.
- Green Smoothie - Blend 2 servings of greens (such as spinach, kale, or Swiss chard) with 1 serving of other fruit (such as mango or pineapple), 1 serving of flaxseeds, and 1 serving of beverages (such as coconut water or green tea) for a nutrient-packed smoothie.
- Whole Grain Buddha Bowl - Combine 3 servings of whole grains (such as brown rice, quinoa, or farro) with 2 servings of other vegetables (such as roasted sweet potato, sautéed