A recent analysis showed that people who eat whole grains live longer than others by a significant amount, regardless of other lifestyle and dietary factors. Why: There’s no reason to fear whole grains or stay away from gluten if you don’t have Celiac disease. Serving Size: ½ cup of cooked grains, pasta, corn or hot cereal 1 cup of cold cereal 1 slice of bread or tortilla half a bagel or English muffin or 3 cups of popcorn. Check out my article on 6 Plant-Based Ingredients for Healthier and Tastier Meals to learn more about flax. Use the powder in salads, in soups, over oatmeal, or even as a replacement for eggs in baking. You can buy them in bulk and then grind them up as needed you won’t get the benefits if you eat them whole.

Why: Flaxseeds are full of soluble fiber, which can bring your cholesterol down and protect against all manner of disease. Making a point of eating a big salad every day is one way you can accomplish this, and it’s also the perfect vehicle for other foods in the daily dozen, like other vegetables and nuts. An analysis of food groups by Harvard University found that greens were associated the strongest with protection against major chronic diseases. Greger included, believe that one of the best things you can do for your health is eat a lot of greens, like spinach. You can eat the whole fruits, blend them into smoothies, or bake them for a deeper flavor.

Mangos, apples, dates, kiwis, and citrus fruits all come with their own health benefits – just remember to eat the whole fruit rather than just the juice as the nutrients in fruit are often bonded to the fiber, which is lost when the fruit is juiced. Why: Berries are a separate category that I’ll address below, so this refers to all fruits that aren’t berries. Serving Size: 1 medium fruit, 1 cup of cut fruit, or 1/4 cup of dried fruit In fact, one of the cancer prevention recommendations listed by the American Institute for Cancer Research is to eat beans at every meal! Fruits Best of all, they’re naturally cholesterol-free and low in saturated fat. Why: Beans are packed with protein as well as iron and zinc, which means they offer a lot of the nutrients found in meat, along with added bonuses in the form of fiber, potassium and folate. Serving Size: ½ cup of cooked beans, lentils, or tofu 1 cup of fresh peas ¼ cup of bean dip or hummus Let’s take a look at the 12 categories that deserve a place in your daily efforts to improve your health and well-being.

Dr greger daily dozen exercise