Dr. Greger’s Daily Dozen Checklist

In my book How Not to Die, I center my recommendations around a Daily Dozen checklist of all the things I try to fit into my daily routine.

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Normally we just show you the science from the primary sources in the peer-reviewed medical literature, but I want NutritionFacts.org to be more than just a reference site. I want it to be a practical guide on translating this mountain of data into day-to-day decisions. So, that’s where my Daily Dozen slips into the mix. It’s available for free on iTunes as well as an Android app, thanks to an amazing group of volunteers through our Open Source Initiative.

Here are direct links to the two videos I referenced in the video: How Many Glasses of Water Should We Drink a Day? and How Much Should You Exercise?

For more intro-type videos, check out:

-The Story of NutritionFacts.org ( )
-Why You Should Care About Nutrition ( )
-Taking Personal Responsibility for Your Health ( )
-The Philosophy of NutritionFacts.org ( )
-Behind the Scenes at NutritionFacts.org ( )
-How Not to Die from Heart Disease ( )
-How Not to Die from Cancer ( )
-How Not to Die from Diabetes ( )
-How Not to Die from Kidney Disease ( )
-How Not to Die from High Blood Pressure ( )

Okay, but how do you actually incorporate those Daily Dozen foods into your diet? Check out my new How Not to Die Cookbook ( )! All the proceeds I receive go to charity.

If this video inspired you to try eating the Daily Dozen, join our free Daily Dozen Digest at

Have a question about this video? Leave it in the comment section at and someone on the NutritionFacts.org team will try to answer it.

You’ll also find a transcript and acknowledgments for the video, my blog and speaking tour schedule, and an easy way to search (by translated language even) through our videos spanning more than 2,000 health topics.

Thanks for watching. I hope you’ll join in the evidence-based nutrition revolution!
-Michael Greger, MD FACLM

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Image credit: Ana Victoria Esquivel /analavegana.com

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Dave McKinnon

  • Jen Doe says:

    Thank you for all that you do Dr. Greger! Between the Chronometer and the Daily Dozen apps I know I’m hitting optimal nutrition with no question. I can never thank you enough good Sir!

  • Jye Mitochondrion says:

    You are a legend Dr Greger! It is amazing how much of your time, effort and resources you give for free. Keep up the good fight, sir! 😁

  • S 7 says:

    Wow, this video is awesome. It’s like he’s summed up everything in the second half of his book and uploaded it for us for free.

    • Snooker147 says:

      Dr Greger will always provide the information for free. All the profits from the his book go straight to his website.

    • macboogieland says:

      so i don’t have to read the book now?
      because it is kinda big

    • Secretariat Girl says:

      @macboogieland I use it as a reference to dip into to refresh my memory about nutrients, etc.

    • amelia says:


    • James Tennis says:

      @macboogieland You don’t need to but it’s good to know why there are specific things he recommends and the studies behind it. And instead of being tempted by that fat bacon cheeseburger you can remember what was in that book and know what you eat directly affects your livelihood which could lead to better decisions. The book is also free on Libby, a library app where you can send the book to your Kindle.

  • BlairXoX says:

    This is the most clear cut, informative videos I’ve ever watched. The check list app almost made me cry. Its so helpful and its free?! You can tell he just wants everyone to be the healthiest they can be. Thank you Dr. Gregor!!

    • M glet says:

      Yes! I love his work! Today I finally discovered him while doing some research for a health class that I am taking, and I am so happy that I came across him! Youre so right about his content being clear cut and informative. I believe everything that he says, because he doesn’t contradict himself like most other Dr’s do. From this observation, it is absolutely clear that he is passionate about his work and wants the best for people- while delivering honest information that isn’t tainted with money. Thank you, Dr. Gregor!! The world needs more of you!

    • victoriadyt5115 says:

      Amen! This is truly a blessing in my life! God Bless you, Dr. Greger. ❤🙏

    • victoriadyt5115 says:

      Blessings from a 69 year old!!

  • Emily Seeger says:

    Your daily dozen checklist has helped out my husband and I so much! Switching from junk food vegans to health conscious vegans has never been easier! Thank you!

  • Dustin D89 says:

    I can’t be the only one who puts berries, fruit, kale, spinach, beans, flaxseed, turmeric, and two cups of water into my smoothie. Knocks out 14 boxes right there.

  • Faroe says:

    I always thought I ate healthy, and I thought I ate tons and tons of veggies.

    Turns out I wasn’t as healthy as I thought, this daily dozen is what woke me up to what true healthy eating is.

    I personally eat less whole grains than reccomended, and fill it in with some extra starchy veg, like sweet potato, or potato.

  • antioxidant says:

    I’m 8 months proud non-smoker and I switched to a plant based diet at the same time – keep watching your videos. First three weeks was dificult and I had minor digestive abnormalities. But now – throughout my 48 years I have not felt so alive and joyful.
    Thanks from Bulgaria Dr. Gregor!

  • Colm Mac Diarmada says:

    After years of slowly cutting out unhealthy foods I decided to go vegan 2 weeks ago. Its been relatively easy because I was eating fairly healthy before. Making sure I get the nutrition I need has been the hardest part. I’ve been researching a lot and THIS is the best and simplest resource I have found. I’m downloading the app as I type. This is the golden key. Thanks Doc.

  • 𝙢𝙚𝙖𝙙𝙖𝙣𝙙𝙢𝙞𝙡𝙠 says:

    Day one using your app and I’ve done 20/24!
    Makes planning meals a whole lot more fun, thanks Dr. Greger!

  • Ilona says:

    This app made it soooo much easier for me to transition from pescetarian to plant based (transitioning into vegan now). I was constantly worried if I was eating the right things in the right amounts. The moment I got the app my life became 100 times simpler, I knew exactly what I needed, how much I needed, what I was missing by dinner time, reminded of B12 and D vit, which I wouldn’t remember on a daily basis… I do have some lazy days when I don’t feel like cooking or just want some junkfood and snacks. But over all this is a big deal. I kept looking for information online to figure out what to eat. I could find a lot of information on needing a certain amount of protein, a certain amount of a certain vitamin, but then putting all that information down on paper in the form of food items was impossible. Thank you so very much!

  • Cosmic Flow says:

    Thanks so much for your Daily Dozen list! I’ve been vegan for many years, but the list is still a great help to expand the variety of my food pool. It also helps me to keep my diet balanced. I love the app too! It’s so easy to use!

  • Mrs. Bee says:

    I LOVE THE APP!!! It really helps me to not feel overwhelmed of what I need to eat everyday and inspires me to do it because I actually really enjoy checking off the boxes! Thank You for creating it to you and all of those That helped. And thank you for making it available for free with no ads for both android and iPhone! I use it everyday! You deserve Nobel peace prize!!! Your work is very much appreciated!!! 👍😉

  • Darcy Brown says:

    Took a class in Roseburg Oregon, based on Dr. Gregers Vegan program. My blood was drawn at the first and at the end of the class. My CPR lab went from 6800 down to 1080. Normal is 1000-3000 This measures the inflammation in the body. I have had a bad case of fibromyalgia for eleven years, at the end of six weeks out of the fourteen week program all my awful pain from the fibromyalgia left. It has been life changing for me.

  • Jay Stubbs says:

    I’ve never really been a “fan” of a doctor before going plant-based. Such amazing work these folks are doing!

  • Benjamin Stamper says:

    Dr Greger is like the Bill Nye of Nutrition 😂 I absolutely love his work!!

    • Gigi9909 says:

      I’m taking it that you mean that as a compliment because Bill Nye auditioned for his part and is not a scientist. Dr. Greger is the real deal!

    • Benjamin Stamper says:

      @Gigi9909 interesting, I think we’re on the same side of the argument yet you still are trying to pick apart things said 😂

    • Gigi9909 says:

      Benjamin Stamper I didn’t know a truthful comment would be considered that by someone. The truth in this case, does not hurt. All the best to you. 👍🏽

  • Maria Fahlsing says:

    I love that his family asks, “What can’t we eat now.” I totally expected that but cackled anyway. It’s hilariously real.

  • Alan Dunleavy says:

    This is a life changing video. Hundreds and thousands of hours of research condensed into 8 minutes and 12 simple steps. Absolutely world class! Let’s spread the word 🙂

  • Julian Escobar says:

    This episode should be part of national television worldwide

  • NutritionFacts.org says:

    If this video inspired you to try eating the Daily Dozen, join our free Daily Dozen Digest at https://nutritionfacts.org/daily-dozen/ -NF Team

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