Food
Published at: 1 January 2020I ordered a book "How Not To Die" and this is a summary of all the ingredients (the "Daily Dozen") that is advised to eat every day:
3 servings of beans
1 serving means 32g hummus -or- 64g cooked -or- 128g fresh
- black beans
- butter beans
- cannellini beans
- chickpeas
- edamame
- English peas
- great northern beans
- kidney beans
- lentils (red, beluga, French)
- miso
- navy beans
- pinto beans
- small red beans
- yellow or green split peas
- tempeh
1 serving of berries
1 serving means 64g fresh or frozen -or- 32g dried
- acaï berries
- barberries
- blackberries
- blueberries
- cherries
- concord grapes
- cranberries
- Goji berries
- kumquats
- mulberries
- raspberries
- strawberries
3 servings of other fruits
1 serving means 1 medium fruit -or- 128g sliced fruit -or- 32g dried fruit
- apples
- dried apricots
- avocados
- bananas
- melon
- clementine
- dates
- dried figs
- grapefruit
- honeydew
- kiwis
- lemons
- limes
- lychee
- mangoes
- nectarines
- oranges
- papaya
- passion fruit
- peaches
- pears
- pineapple
- plums
- pluots
- pomegranates
- plums
- tangerines
- watermelon
1 serving of cruciferous vegetables
1 serving means 64g of chopped vegetables
- arugula
- bok choy
- broccoli
- Brussels sprouts
- cabbage
- cauliflower
- kale
- horseradish
- black kale
- green kale
- red kale
- mustard green
- radish
- turnip greens
- watercress
2 servings of greens
1 serving means: 128g raw -or- 64g cooked
- arugula
- beet greens
- kale
- red kale
- black kale
- green kale
- mesclun mix (assortment of young salad vegetables)
- turnip greens
2 servings of Other Vegetables
1 serving means 128g of raw leafy vegetables -or- 64g non-leaf, 64g cup vegetable juice -or- 32g cup dried mushrooms
- artichokes
- asparagus
- beets
- paprika
- carrots
- corn
- garlic
- mushrooms (button, oyster, portobello, shiitake)
- okra
- onions
- purple potatoes
- pumpkin
- sea vegetables (arame, dulse, nori)
- peas
- squash (delicata, summer, spaghetti squash varieties)
- sweet potatoes
- yams
- tomatoes
- zucchini
1 serving of linseed gold or brown
1 serving means 1 tablespoon
1 serving of nuts
1 serving means 32g of nuts or seeds -or- 2 tablespoons nut or seed butter
- almonds
- Brazil nuts
- cashew nuts
- chia seeds
- hazelnuts
- hemp seeds
- macadamia nuts
- pecan nuts
- walnuts
1 serving of spices
1 serving means 1/4 teaspoon of turmeric with another spice
- allspice
- barberry
- basil
- laurel
- cardamom
- chili powder
- cinnamon
- clove
- coriander
- cumin
- curry powder
- dill
- fenugreek
- garlic
- ginger
- horseradish
- lemongrass
- marjoram
- mustard powder
- nutmeg
- oregano
- smoked paprika
- parsley
- pepper
- peppermint
- rosemary
- sage
- thyme
- turmeric
- vanilla
3 servings of whole wheat
1 serving means 64g of hot breakfast cereals or cooked cereals, pasta or corn kernels -or- 64g cold cereal -or- 1 tortilla or sandwich -or- 1/2 bagel -or- 1/2 English muffin -or- 384g popped popcorn
- barley
- brown rice
- buckwheat
- millet
- oats
- popcorn
- quinoa
- rye
- teff
- whole-wheat pasta
- wild rice
5 servings of drinks
1 portion means 1 glass
- black tea
- chai tea
- vanilla chamomile tea
- coffee
- earl gray tea
- green tea
- hibiscus tea
- hot chocolate
- jasmin tea
- lemon balm tea
- matcha tea
- almond blossom oolong tea
- peppermint tea
- rooibos tea
- water
- white tea
1 portion of exercise
1 serving means 90 minutes moderate -or- 40 minutes vigorous
Moderate
- bicycles
- canoeing
- dancing
- dodge ball
- skiing
- screens
- walking
- domestic work
- ice skating
- inline skating
- juggling
- jumping
- pedal boats
- frisbee
- roller skating
- shoveling snow
- skateboarding
- snorkeling
- surfing
- recreational swimming
- water skiing
- garden work
- yoga
Vigorous
- backpacking
- basketball
- cycling uphill
- circuit strength training
- cross-country skiing
- football
- hockey
- jogging
- jumping jacks
- jumping rope
- lacrosse
- push ups
- pull ups
- racquetball
- rock climbing
- rugby
- running
- swim laps
- walk uphill
- water jogging
Note: turmeric needs black pepper to activate it.