What healthy foods to eat everyday?

What healthy foods to eat everyday?

Here is a list of healthy foods to eat everyday.

This is compiled by Dr. Michael Greger, our mentor. He calls this the Daily Dozen. These are scientifically proven to be the healthiest quantities of specific food groups:


Dals, pulses and legumes, including chana, rajma, peas, toor dal, moong dal, urad dal, tofu, tempeh, etc.
Servings: 3 per day
e.g. ½ cup cooked dal, ¼ cup dal chutney, or 1 cup tofu, sprouts, sundal


any small edible fruit, including amla, raisins, blueberry, blackberry, jamun, grapes, etc.
Servings: 1 per day
e.g. ½ cup fresh or frozen, ¼ cup dried

Other Fruits

Servings: 3 per day
e.g. 1 medium fruit like banana, apple, orange; 1 cup cut fruit; or ¼ cup dried fruit, like dates, raisins, and figs

Cruciferous Vegetables

from the brassica vegetable family, like radish, turnip, cabbage, cauliflower, mustard leaves, etc
Servings: 1 per day
e.g. ½ cup chopped, or 1 tbsp horseradish


any local green leafy vegetables, such as palak, amaranthus leaves, chakotha, paruppu keerai, drumstick leaves or moringa leaves, malabar spinach or basale, or coriander leaves.
Servings: 2 per day
e.g. 1 cup raw, or ½ cup cooked

Other Vegetables

including all other vegetables, like beans, carrot, potato, sweet potato, pumpkin, gourds, etc.
Servings: 2 per day
e.g. ½ cup nonleafy vegetables, or 1 cup raw leafy vegatables


Servings: 1 per day
e.g. 1 tbsp ground

Nuts and Seeds

including peanuts, almonds, cashews, walnuts, sunflower seeds, pumpkin seeds, watermelon seeds, etc. (Coconuts are not classified under nuts for nutrition purposes)
Servings: 1 per day
e.g. ¼ cup nuts, or 2 tbsp nut butter

Herbs and Spices

Servings: 1 per day
e.g. ¼ tsp turmeric, in addition to any other herbs and spices you may be using

Whole Grains

including red rice, brown rice, black rice, whole wheat, proso millet, foxtail millet, little millet, barnyard millet, kodo millet, bajra, jowar, oats, rye, barley, etc.
Servings: 3 per day
e.g. ½ cup rice, 1 slice of wholegrain bread, 1 idli, 1 dosa, or 1 chapathi


Servings: 5 glasses of 350ml each per day
e.g. Water, green tea, hibiscus tea


(Even though this is not a food, it is essential for optimal health!)
Servings: 90 min. moderate exercise or 40 min. vigorous exercise in total per day

Eating two Sampoorna Ahara meals a day can give you 100% of the Daily Dozen, apart from beverages and exercise.

The NutritionScience.in Plant Based Diet Masterclass has 3 weeks of sample diet plans incorporating the Daily Dozen to get you started.

Once you become familiar with the Daily Dozen for three to four weeks, you may not even need it anymore. Healthy eating becomes a subconscious habit!

Be Blessed!
Dr. Achyuthan Eswar

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