Dr Greger's Daily Dozen Serving Sizes

Beans & Legumes (3 servings)

• ½ cup cooked beans, lentils, or split peas


• ¼ cup hummus or bean dip


• 1 cup fresh peas or sprouted lentils


Berries (1 serving)

• ½ cup fresh or frozen berries


• ¼ cup dried berries


Other Fruits (3 servings)

• 1 medium piece of whole fruit


• 1 cup cut fruit


• ¼ cup dried fruit


Cruciferous Vegetables (1 serving)

• ½ cup chopped broccoli, cabbage, or kale


• 1 tbsp horseradish or mustard seed


Greens (2 servings)

• 1 cup raw leafy greens


• ½ cup cooked greens


Other Vegetables (2 servings)

• ½ cup raw/cooked non-leafy veggies


• ½ cup vegetable juice


• ¼ cup dried mushrooms


Flaxseeds (1 serving)

• 1 tbsp ground flaxseeds


Nuts & Seeds (1 serving)

• ¼ cup nuts or seeds


• 2 tbsp nut/seed butter


Spices (1 serving)

• ¼ tsp turmeric (or other herbs/spices)


Whole Grains (3 servings)

• ½ cup cooked grains or hot cereal


• 1 slice whole-grain bread


• ½ cup cooked pasta


Beverages (5 servings)

• 1 glass (12 oz) water, green tea, or hibiscus tea


Exercise (1 serving)

• 90 min moderate activity


• 40 min vigorous activity

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