Daily Dozen Food List
So you want to be healthy and you’re on-board with Veganuary, but how do you make sure you have a healthy balanced diet throughout the day? The Daily Dozen contains the 12 essential things to eat, drink, and do to maintain a healthy mind, body & soul ready to face the challenges of the new year and be fit for life and fit for the new you. Created by Dr. Michael Greger in his book ‘How Not to Die’ (what a delightful title!), this article lays out the 12 things you should consume each day to maintain your mind, body, and soul.
Whether you’re trying to eat more plant-based foods or doing veganuary a plant-based diet you will already be aware that you need to include lots of fruit, vegetables, nuts, and seeds. The ‘Daily Dozen’ gives you a handy checklist for the ingredients you can choose from each day, I’ve also included a helpful graphic you can keep on your phone for a quick go-to. Happy plant-based eating and happy Veganuary everyone!
Top 12 Healthiest Ingredients to Improve Your Health – Daily Dozen
- Beans – Baked beans, soya beans, chickpeas, peas, kidney beans, lentils, tofu, or hummus
- Berries – Grapes, raisins, blackberries, blueberries, cherries, raspberries and strawberries
- Other fruits – Apples, tomatoes, avocados, bananas, oranges, grapefruit, melon, lemons, or limes
- Cruciferous vegetables – Broccoli, cauliflower, kale, rocket, or brussels sprouts, watercress, bok choy, radishes
- Greens – Spring greens, kale, young salad greens, rocket, spinach, or Swiss chard
- Other vegetables – Carrots, sweetcorn, courgettes, garlic, mushrooms, onions, pumpkin, or sweet potatoes
- Nuts & Seeds – Peanuts, almonds, brazil, walnuts, and sunflower or pumpkin seeds
- Linseeds – One tablespoon a day is enough – preferably ground
- Spices – A quarter of a teaspoon of turmeric, add some black pepper to help the absorption plus any others you love
- Whole Grains – Brown rice, wild rice, quinoa, oats, or whole-wheat pasta
- Drinks – Water, coffee, green tea, white tea, black tea, Earl Grey, hibiscus tea
- Exercise – Ideally 30 minutes a day of moderate activity, such as walking or cycling
Kumud Gandhi is a Nutritional Food Scientist bestselling Author, Broadcaster, and Keynote Speaker on the subject of nutritional health for productivity & performance in the workplace. In 2010 Kumud founded ‘The Cooking Academy’ a cookery school that focusses on cooking for nutritional health and wellbeing. Kumud regularly presents to international audiences on a variety of topics such as ‘Eating for Immunity and a Lifetime of Wellness’. She is an expert in the field of Wellness in the Workplace and works with organizations to create transformational change in employee health & well-being through nutrition and health coaching.