Your daily menu

Here’s Dr Greger’s Daily Dozen, plus meal suggestions to make it work for you. This is what you should be aiming for every day.

1

GREENS X 2

Salad with a cup of cooked kale, celeriac, apple or grated carrot, 25g nuts (pecans or hazelnuts), 25g raisins, a dressing of olive or rapeseed oil, orange juice, cider vinegar and 1 crushed garlic clove. 2

CRUCIFEROUS VEG X 1

Leek and cauliflower soup; squash and cauliflower soup. 3

OTHER VEG X 2

Roast parsnip, onion and mushroom salad with nuts or seeds.

4

BEANS X 3

Vegan chilli with kidney beans; houmous; carrot and lentil soup (canned beans are OK). 5

GRAINS X 3

Soup with veg and 50g pearl or spelt barley; chilli with brown rice; porridge; wholemeal pasta with tomato sauce. 6

FRUIT X 3

Eat as snacks, or add to salads. 7

BERRIES X 1

Eat as snacks, or add to porridge. 8

FLAXSEEDS X 1

Sprinkle on

porridge and soup; add to salads. 9

NUTS & SEEDS X 1

Eat as snacks; add to salads; sprinkle on soup. 10

HERBS & SPICES X1

Add to soup, curries, and bedtime drinks. 11

BEVERAGES X 5

Tea (any); water. 12

EXERCISE

X 40 MINS

Moderatevigorous intensity, such as brisk walking or swimming.