Daily (Baker's) Dozen

One of my favorite resources for health info is NutritionFacts.org - a non-profit run by a doctor who looks at the latest science to figure out what to eat to create our best health. He sifts through all the best research and summarizes the results in short videos on all kinds of health and food related topics. (It’s a great resource with an easy search bar on the site.)

Anyway, the reason I’m telling you about him is that Dr. Gregor wrote what he calls his “Daily Dozen” - a list of what to eat every day for the best health supporting, disease fighting results. I love this simple checklist, and… (bonus time!) I’ve added a lucky 13th item for you at the bottom.

Do your meals include any or lots of these foods? Are you inches or miles away? No worries either way. Maybe ask yourself, what one thing can you add today or tomorrow to get closer to completing the whole list, or one of the categories? And please reach out to me if you have any questions or could use a little motivation.

Okay - here goes:

1. Beans - 3 servings

  • 1/4 cup hummus or bean spread
  • 1/2 cup cooked any kind of bean: split pea, lentils, edamame, tofu or tempeh
  • 1 cup fresh peas

2. Berries - 1 serving    

  • 1/2 cup fresh or frozen: blueberry, strawberry, raspberry, blackberry, cherry
  • 1/4 cup dried

3. Other fruit - 3 servings

  • medium sized piece or 1 cup: apples, avocados, bananas, dried apricots, cantaloupe, clementines, dates, dried figs, grapefruit, honeydew, kiwi, lemon, line, mangoes, nectarines, oranges, peaches, pears, pineapple, pomegranate, plums, prunes, watermelon

4. Cruciferous veg - 1 serving

  • 1/2 cup chopped: arugula, bok choy, broccoli, cabbage, cauliflower, kale, radish, any other greens
  • 1/4 cup brussels sprouts or broccoli

5. Greens - 2 servings    

  • 1 cup raw or 1/2 cup cooked: arugula, beet greens, kale, mescaline mix, spinach, swiss chard, any other greens

6. Other veggies - 2 servings    

  • 1/2 cup raw or cooked: asparagus, beets, peppers, carrots, corn, garlic, mushrooms, onions, pumpkin, seaweed, snap peas, squash, sweet potatoes/yams, tomatoes, zucchini

7. Flaxseeds - 1 serving

  • 1 tablespoon ground flax meal (ideally, buy whole seeds and grind a week’s worth at a time, but you can buy pre-ground, too)

8. Nuts/Seeds - 1 serving

  • 1/4 cup: almonds, brazil nuts, cashews, chia seeds, hazelnuts, hemp seeds, pecans, pistachios, pumpkin seeds, sesame seeds, sunflower seeds, walnuts

9. Spices - 1 serving    

  • 1/4 teaspoon turmeric plus any other spices and dried herbs

10. Whole grains - 3 servings

  • 1/2 cup hot cereal (measured before cooking): barley, brown rice, buckwheat, millet, oats, popcorn, quinoa, rye, teff, whole wheat pasta, wild rice
  • 1 cup (100% whole grain) cold cereal
  • 3 cups popcorn
  • 1 slice (100% whole grain) bread

11. Beverages - 5 servings

  • 12 oz: water, unsweetened tea (green, white, hibiscus or herbal)

12. Exercise - 1 serving

  • 90 minutes of movement throughout the day when you’re heart rate goes up

13. Acceptance - 1 serving

  • When judgement, self-criticism, guilt and compare-itis pops up in your mind (and it will!), don’t play along. Instead just notice it, allow that this happens automatically in our culture, and then gently replace it with a positive, kind thought. 
  • “I’m reading this list all the way to the end!” 
  • “I’m open to change and growth.”  
  • “I’ve gotten this far in my life, so I must be doing lots of things right.”
  • “I’m going to [fill in any action you feel inspired to take] now - feeling proud and optimistic!”