A MUST read if you care about your health

“How Not to Die” by Dr. Michael Greger Is a motivational book that teaches the necessity and benefits of eating healthy. He makes it clear in his book that by eating an unprocessed plant-based diet you can prevent, cure, and even reverse diseases. One of my favorite analogies that he uses is:

“Let me share with you what has been called the best kept secret in medicine: Given the right conditions, the body heals itself. If you whack your shin really hard on a coffee table, it can get red, swollen, and painful. But your shin will heal naturally if you just stand back and let your body work its magic. But what if you kept whacking it in the same place three times a day—say, at breakfast, lunch, and dinner? It would never heal” (Michael Greger).

I really hope you guys love that excerpt as much as I do lol I also love how he stresses the importance of quality vs. quantity. People are living longer today but the quality of life is deteriorating because of disease. A lot of diseases are because of Choices we make, so what if someone told you how you could live a disease free life.. would you listen???

I’m going to summarize what Michael Greger believes is a healthy diet so you can implement it in your life without having to read the whole book! This is by no means an all-inclusive summary and I will be jumping over vital information, for that reason I still recommend reading the book, it is inspirational and motivational. You can also listen to it on Audible.com which is how I read/listened to it.

The foods Dr. Greger recommends are fruits, vegetables, legumes, seeds, nuts, and spices. What a surprise right! Don’t act too shocked, but he also says to avoid processed foods and animal products.

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This chart displays the foods you should eat each day, he calls these the daily dozen.


Serving/Food Serving Size Examples
1 Serving of cruciferous vegetables* ½ Cup chopped,
2 Servings of greens 1 Cup raw, ½ Cup cooked
2 Servings of other vegetables ½ Cup raw or cooked nonleafy vegetables, ½ Cup vegetable juice, ¼ Cup dried mushrooms
3 Servings of fruit 1 Medium sized fruit, 1 Cup of cut-up fruit, or ¼ Cup of dried fruit
1 Serving of berries* ½ Cup of fresh or frozen berries, ¼ Cup of dried berries
3 servings of beans/legumes* ¼ cup of hummus, ½ cup of cooked beans, lentils, tofu, or tempeh, 1 cup of fresh peas,
1 Serving of nuts ¼ Cup of nuts or seeds, or 2 Tablespoons of nut or seed butters
1 Serving of flaxseeds* 1 Tablespoon, grind them yourself or buy them pre-ground
3 Servings of whole grains ½ Cup of hot cereal, 1 Cup of ready-to-eat/cold cereal, ½ a bagel or English muffin, 3 Cups of popped popcorn
1 Serving of spices ¼ Teaspoon of Turmeric*
5 Servings of beverages 12 Ounces water, Green tea* or White tea, Other teas, hot chocolate (no milk)
1 Serving of exercise 90 minutes

*Asterisk mean I felt like Dr. Michael Greger emphasized these within the book

BONUS! This is awesome guys, Dr. Greger has an app out that allows you to track/check off what you have eaten from the daily dozen and gives the serving information and examples of what to eat! Look up “Dr. Greger’s Daily Dozen” in your app store and download.


Screenshot of Dr. Greger’s Daily Dozen App

Some Important things to note:

  • If you buy dried fruit, look for no sugar added and un-sulfured
  • Grapefruit interacts with more than half of commonly prescribed drugs
  • Boiling and pressure cooking vegetables loses the most antioxidants
  • If you are on blood thinners like Warfarin/Coumadin, talk with your physician before you increase your greens intake
  • Try to have a Brazil nut 4 times a month
  • If you don’t have a gluten/wheat issue there is no evidence that following a gluten-free diet has any benefits
  • Sweeteners that are okay to use would be Blackstrap molasses and date sugar

Michael Greger’s website is https://nutritionfacts.org/ where they are constantly posting about new health studies, I would definitely recommend checking that out!

Thank you so much for taking the time to read, comment below if you have any questions or concerns!

 *You should always speak with your doctor before changing your diet and/or exercise..


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