Dr. Greger's Daily Dozen
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Dr. Greger's Daily Dozen
https://www.mindbodygreen.com/0-23472/6-foods-i-recommend-eating-every-day-for-a-long-life-a-doctor-explains.html
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Week of:MondayTuesdayWednesdayThursdayFridaySaturdaySunday
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1. Cruciferous vegetables¨¨¨¨¨¨¨
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1 serving: 1/2 cup chopped or 1/4 of a cup of broccoli or brussels sprouts.
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2. Greens¨ ¨¨ ¨¨ ¨¨ ¨¨ ¨¨ ¨¨ ¨
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2 servings: 1 cup raw or 1/2 cup cooked
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3. Other vegetables¨ ¨¨ ¨¨ ¨¨ ¨¨ ¨¨ ¨¨ ¨
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2 servings: 1 cup raw leafy veg; 1/2 cup raw/cooked non-leafy vegs; 1/2 cup veg juice; 1/4 cup dried mushrooms
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4. Beans¨ ¨ ¨¨ ¨ ¨¨ ¨ ¨¨ ¨ ¨¨ ¨ ¨¨ ¨ ¨¨ ¨ ¨
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3 servings: 1/4 cup of hummus or bean dip; 1/2 cup of cooked beans, split peas, lentils or tofu; or 1 cup of fresh peas or sprouted lentils.
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5. Berries¨¨¨¨¨¨¨
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1 serving: 1/2 cup of fresh or frozen, or 1/4 of a cup of dried.
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6. Other fruit:¨ ¨ ¨¨ ¨ ¨¨ ¨ ¨¨ ¨ ¨¨ ¨ ¨¨ ¨ ¨¨ ¨ ¨
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3 servings: 1 cup of cut-up fruit, or 1 medium fruit, or a 1/4 of a cup of dried fruit.
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7. Flaxseeds¨¨¨¨¨¨¨
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Snack on one tablespoon .
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8. Nuts¨¨¨¨¨¨¨
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1/4 of a cup, or 2 tablespoons of peanut, almond or other nut butter.
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9. Spices¨¨¨¨¨¨¨
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1/4 teaspoon of turmeric in addition to any other spices you enjoy.
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10. Whole grains¨ ¨ ¨¨ ¨ ¨¨ ¨ ¨¨ ¨ ¨¨ ¨ ¨¨ ¨ ¨¨ ¨ ¨
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3 servings: 1/2 cup of cooked rice or pasta; 1 cup of cereal; a slice of bread; 1/2 a bagel or english muffin; 3 cups popcorn
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11. Exercise¨¨¨¨¨¨¨
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Ideally 90 minutes of moderate activity, such as walking.
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12. Water¨ ¨ ¨ ¨ ¨¨ ¨ ¨ ¨ ¨¨ ¨ ¨ ¨ ¨¨ ¨ ¨ ¨ ¨¨ ¨ ¨ ¨ ¨¨ ¨ ¨ ¨ ¨¨ ¨ ¨ ¨ ¨
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Five large (12oz/340ml) glasses.
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Cruciferous vegetablesGreensOther vegBeansBerriesOther fruitWhole Grains
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Arugula, bokchoy, broccoli, brussels sprouts, cabbage, cauliflower, kale, spring greens, mustard greens, radishes, turnip tops, and watercressArugula, beet greans, collard greens, spring greens, kale, young salad greens, sorrel, spinach, swiss chard and turnip greensArtichokes, asparagus, beets, bell peppers, carrots, corn, garlic, mushrooms, okra, onions, pumpkin, sea veggies, snap peas, squash, sweet potatoes, tomatoes and ZucchiniBlack beans, cannellini , black-eyed peas, butter beans, chickpeas, edamame, peas, great northern, kidney, lentils, miso, pinto, Small red beans, split peas, tempeh, tofu, hummusAny small edible fruit, including Acai berries, barberries, blackberries, blueberries, cherries, grapes, raisins, cranberries, mulberries,raspberries and strawberriesApples, apricots, avocados, bananas, cantaloupe melon, clementines, dates, figs, grapefruit, honeydew melon, kiwi, lemons, limes, lychees, mangos, nectarines, oranges, papaya, passion fruit, peaches, pears, pineapple, plums, pomegranates, prunes, tangerines, watermelonBarley, brown rice, buckwheat, millet, oats, popcorn, quinoa, rye, teff, whole-wheat pasta and wild rice.
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