Daily Dozen

What to eat and do every day

  1. Beans – 3 portions
  2. Wholegrains – 3 portions
  3. Leafy, green vegetables – 2 portions
  4. Brassicas – 1 portion
  5. Other vegetables – 2 portions
  6. Berries – 1 portion
  7. Other fruit – 1-2 portions
  8. Nuts or seeds – 1 portion
  9. Flaxseeds or chia seeds – 1 portion
  10. Spices – as much as possible
  11. Drinks – ideally water – 1.2-2L per day
  12. Exercise – 30-60 mins per day

Adapted from Dr Michael Greger.

Portion sizes:

Beans: ¼ cup hummus, ½ cup cooked beans or lentils, 1 cup fresh peas or sprouted lentils.

Beans: kidney, borlotti, butter, cannellini, black, mung, soy, edamame, tempeh etc. Lentils: brown, green, red, beluga, puy, mung, moth, etc. Peas: fresh green, yellow split, green split, black-eyed, chickpeas, etc.

Wholegrains: ½ cup cooked grains or cereal, 1 cup cold cereal (eg weetbix), 1 slice 100% wholegrain bread, 2 100% wholegrain crackers, 3 cups popped popcorn (no oil or sugar!)

Wholegrains: wheat, spelt, rye, barley, oats, quinoa, amaranth, millet, sorghum, buckwheat, rice, popcorn (no added sugars!), teff.

Leafy greens: ½ cup cooked or 1 cup (finely chopped and packed tightly) raw (cabbages, kale, spinach, silverbeet, broccoli, cauliflower, bok choy (and all the other chinese greens), watercress, puha, beet tops, brussels sprouts, radish.

Brassicas: ½ cup chopped. (see above)

Other vegetables: ½ cup chopped. 

Berries: ½ cup fresh or frozen, ¼ cup dried.

Other fruit: 1 medium sized fruit, ½ cup cut up fruit, ¼ cup dried fruit.

Nuts or seeds: ¼ cup or 2 tablespoons nut or seed butter. (brazil, cashew, hazel, almond, pistachio, pine, pecan, walnut, peanut. Pumpkin seeds, sunflower, sesame, flax (same as linseeds), chia).

Flax or chia seeds: 1 tablespoon ground.

Spices: Add spices to all your food. Use a wide variety.

Drinks: water, water, water. But you can also include tea (black), coffee (black), herbal tea, cocoa (no sugar, limited milk), green tea.

Exercise: 30-60 mins per day of brisk exercise. Always include some weightbearing – walking, running, dancing to strengthen bones. Aim for the amount of effort equal to a brisk walk or slow jog.


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