The Daily Dozen meal plan is the way to go if you want to boost immunity and enjoy a longer life


The Daily Dozen is an eating plan that maximises the consumption of fruit, veggies, beans, whole grains and nuts, and minimises the intake of meat, dairy, eggs and processed foods.

Originally published in a book called How Not to Die by Dr Michael Greger, the diet might not make you immortal, but evidence suggests it could help ward off a whole swathe of ailments, including heart disease, diabetes and cancer. With blueberries doubling the number of cells in your body that fight cancer and viruses, flaxseed lowering blood pressure, and a highfibre diet resulting in decreased odds of developing certain breast cancers — research shows a wholefood, plant-based diet can reduce the risk of disease. This list puts all the data together to give you the healthiest of foods to eat every day.

THE DAILY DOZEN CHECKLIST

1 Three servings of beans such as chickpeas, lentils, black beans, kidney beans, humus (weight: 130g cooked beans, 60g houmous). Packed with fibre, folate and phytates, beans may help reduce the risk of stroke, depression and colon cancer.

2 A serving of berries such as grapes, blueberries, raspberries, blackberries (weight: 60gm fresh, 40gm dried). Their antioxidant qualities may protect against cancer, boost the immune system, and reduce cognitive decline.

3 Three servings of other fruits including avocado (weight: 1 medium fruit, 40gm dried). These are a fantastic source of fibre and vitamins.

4 A serving of cruciferous vegetables such as broccoli, kale, rocket, cauliflower (weight: 3-80gm chopped), which has the anticancer agent, sulforaphane that also help protect your brain and eyesight, and manage type 2 diabetes.

5 Two servings of greens eg, leafy greens, salad (weight: 60gm raw, 90gm cooked). Greens have cancer-fighting properties, reduce the risk of glaucoma and may help prevent strokes and heart disease.

6 Two servings of other vegetables eg, non-leafy veg (weight: 50gm). They’re a fantastic source of fibre and full of vitamins and nutrients.

7 One serving of flaxseeds 1 tbsp ground. Flaxseeds are a rich source of omega-3 fatty acids, helpful against breast and prostate cancers, controlling cholesterol and lowering high BP.

8 One serving of nuts and seeds (weight: 30gm nuts, 2 tbsp nut butter). Brazil nuts may lower cholesterol, walnuts have the highest antioxidant properties, and high-phytate foods, such as seeds, play a role in better bone density.

9 40 mins of vigorous exercise including doing house work, walking, yoga, swimming (time: 90 mins moderate).

10 One serving of herbs and spices like ¼ tsp turmeric, which reduces inflammation, and other herbs and spices can improve issues such as cancer, arthritis and Alzheimer’s disease.

11 Three servings of whole grains such as oats, brown rice, wholewheat pasta, quinoa, bread (weight: 100gm cereal, 1 slice of bread), which reduce the risk of heart disease, type 2 diabetes, obesity and stroke.

12 Beverages like water, green tea, herbal tea (1,750ml per day, or 5 large glasses). Not drinking enough is associated with heart disease, lung disorder, kidney disease, UTIs and decreased immune function.

Here are some easy ways to include them in your diet…


► Add berries, flaxseed and nuts to your morning porridge.

► Sprinkle flaxseed, nuts and other seeds on salads and soups.

► Making a chilli? Add two or three kinds of beans instead of just one.

► Add an extra portion of veg or greens to your lunch or dinner.

► Snack on fruit, nuts and crudités with humus.

If you just eat all the foods on the list, you will feel full, but you’ll average at around 1,250-1,500 calories a day, a whole 500 calories less than people normally eat. Those on a plant-based diet need to take a B12 supplement (found mainly in animal products), as it’s vital for healthy nerve tissue, brain function and the production of red blood cells. It’s recommended you take 50mcg per day, or a once-weekly dose of 2,000mcg.

Always speak to your doctor before making any drastic diet changes, especially if you are taking medication to lower cholesterol or high blood pressure, or to control diabetes.