Every day, you should aim to have the recommended number of servings from each section of what I call my Daily Dozen:
1. Cruciferous vegetables, such as broccoli, brussels sprouts, cabbage, cauliflower, kale, spring greens, radishes, turnip tops, watercress
One serving a day: A serving is half a cup chopped or quarter of a cup of broccoli or brussels sprouts.
2. Greens including spring greens, kale, young salad greens, sorrel, spinach, swiss chard
Two servings a day: A serving is one cup raw or half a cup cooked.
3. Other vegetables: Asparagus, beetroot, peppers, carrots, corn, courgettes, garlic, mushrooms, okra, onions, pumpkin, sugar snap peas, squash, sweet potatoes, tomatoes
Two servings a day: A serving is one cup raw leafy vegetables; half a cup raw or cooked non-leafy vegetables; half a cup vegetable juice; a quarter of a cup dried mushrooms
4. Beans: Black beans, cannellini beans, black-eyed peas, butter beans, soyabeans, baked beans, chickpeas, edamame, peas, kidney beans, lentils, miso, pinto beans, split peas, tofu, hummus
Three servings a day: That’s a quarter of a cup of hummus or bean dip; half a cup of cooked beans, split peas, lentils or tofu; or a full cup of fresh peas or sprouted lentils.
5. Berries: Any small edible fruit, including grapes, raisins, blackberries, cherries, raspberries and strawberries
One serving a day: A serving is half a cup of fresh or frozen, or quarter of a cup of dried.
6. Other fruit, such as apples, apricots, avocados, bananas, cantaloupe melon, clementines, dates, figs, grapefruit, honeydew melon, kiwi, lemons, limes, lychees, mangos, nectarines, oranges, papaya, passion fruit, peaches, pears, pineapple, plums, pomegranates, prunes, tangerines, watermelon
Three servings a day: One serving is a cup of cut-up fruit, or one medium fruit, or a quarter of a cup of dried fruit.
Snack on one tablespoon a day.
A quarter of a cup a day, or two tablespoons of peanut, almond or other nut butter.
A quarter teaspoon of turmeric in addition to any other spices you enjoy.
10. Whole grains
Buckwheat, rice, quinoa, cereal, pasta, bread. Three servings a day: Half a cup of cooked rice or pasta; one cup of cereal; a slice of bread; half a bagel.
Ideally 90 minutes a day of moderate activity, such as walking.
Five large (12oz/340ml) glasses a day.
Written by Dr Michael Greger and published by the Daily Mail, February 29, 2016.
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