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: Beans Dals, pulses and legumes, including chana, rajma, peas, toor dal, moong dal, urad dal, tofu, tempeh, etc.Servings: 3 per daye.g. ½ cup cooked dal, ¼ cup dal chutney, or 1 cup tofu, sprouts, sundal Berries any small edible fruit, including amla, raisins, blueberry, blackberry, jamun, grapes, etc.Servings: 1 per daye.g. ½ cup fresh or frozen, ¼ cup dried Other Fruits Servings: 3 per daye.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, etcServings: 1 per daye.g. ½ cup chopped, or 1 tbsp horseradish Greens 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 daye.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 daye.g. ½ cup nonleafy vegetables, or 1 cup raw leafy vegatables Flaxseed Servings: 1 per daye.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 daye.g. ¼ cup nuts, or 2 tbsp nut butter Herbs and Spices Servings: 1 per daye.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 daye.g. ½ cup rice, 1 slice of wholegrain bread, 1 idli, 1 dosa, or 1 chapathi Beverages Servings: 5 glasses of 350ml each per daye.g. Water, green tea, hibiscus tea Exercise (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 twoSampoorna Ahara mealsa day can give you 100% of the Daily Dozen, apart from beverages and exercise.The NutritionScience.inPlant Based Diet Masterclasshas 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
