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75 VEGAN OPTIONS AT NON-VEGAN RESTAURANT CHAINS

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supplements | Health Topics | NutritionFacts.org

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Generally speaking, Mother Nature's powers cannot be stuffed into a pill. Studies have repeatedly shown that antioxidant supplements, for example, do not seem to have any beneficial effects on respiratory or allergic diseases, underscoring the importance of eating whole foods rather than trying to take isolated components or extracts in pill form.

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Cowspiracy: The Sustainability Secret | Netflix

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A filmmaker blows the lid off a conspiracy of silence. The risks are heavy, but our planet's future is worth it. Watch trailers & learn more.

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Available on Netflix

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A Healthy Living Resource from Dr. Greger & NutritionFacts.org

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The number one cause of death in America is the American diet. ¹ Many people assume that our manner of death is preprogrammed into our genes. High blood pressure by fifty-five, heart attacks at sixty, maybe even cancer at seventy, and so on... But for most of the leading causes of death, the science shows that our genes often account for only 10-20% of the risk at most. ² For example, when people move from low-risk to high-risk countries, their disease rates almost always change to those of the new environment. New diet, new diseases. But the reverse is also true. If we're eating the Standard American Diet and switch to a diet higher in whole plant foods, such as fruits and vegetables, this may lower your risk.

The Evidence-Based Eating Guide: A Healthy Living Resource from Dr. Greger & NutritionFacts.org is a tool designed to help make the switch to a healthier lifestyle more simple. It's an easy to understand guide with applicable information for eating healthier, including a breakdown of Dr. Greger's Traffic Light Eating, tips for using Dr. Greger's Daily Dozen checklist, sample menus, and more.

We hope that this guide will serve as a tool alongside NutritionFacts.org to help you, your loved ones, and your patients improve the length and quality of their lives.

Looking for a printed version of the Evidence-Based Eating Guide? You can purchase pre-printed copies of the guide, now available at cost.

Our Health Kit resources are licensed under the Attribution-NonCommercial-NoDerivatives 4.0 International (CC BY-NC-ND 4.0). Our materials can be copied and redistributed in any format as long as there is clear credit given to NutritionFacts.org, and as long as you are not using the material for commercial purposes. We do not allow alterations of these resources. Feel free to print and share this resource.

1. Mokdad AH, Ballestros K, Echko M, et al. The state of US health, 1990-2016: burden of diseases, injuries, and risk factors among US states. JAMA. 2018;319(14):1444-72.

2. Willett WC. Balancing life-style and genomics research for disease prevention. Science. 2002;296(5568):695-8.

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Evidence-Based Eating Guide | NutritionFacts.org

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The number one cause of death in America is the American diet. 1 Many people assume that our manner of death is preprogrammed into our genes. High blood pressure by fifty-five, heart attacks at sixty, maybe even cancer at seventy, and so on...

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**Highly Reccommend**

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The vast majority of premature deaths can be prevented through simple changes in diet and lifestyle. In How Not to Die, Dr. Michael Greger, the internationally-recognized lecturer, physician, and founder of NutritionFacts.org, examines the fifteen top causes of death in America-heart disease, various cancers, diabetes, Parkinson's, high blood pressure, and more-and explains how nutritional and lifestyle interventions can sometimes trump prescription pills and other pharmaceutical and surgical approaches, freeing us to live healthier lives.

The simple truth is that most doctors are good at treating acute illnesses but bad at preventing chronic disease. The 15 leading causes of death claim the lives of 1.6 million Americans annually. This doesn't have to be the case. By following Dr. Greger's advice, all of it backed up by peer-reviewed scientific evidence, you will learn which foods to eat and which lifestyle changes to make to live longer.

History of prostate cancer in your family? Put down that glass of milk and add flaxseed to your diet. Have high blood pressure? Hibiscus tea can work better than a leading hypertensive drug-and without the side effects. What about liver disease? Drinking coffee can reduce liver inflammation. Battling breast cancer? Consuming soy is associated with prolonged survival. Worried about heart disease (our #1 killer)? Switch to a whole-food, plant-based diet, which has been repeatedly shown not just to help prevent the disease, but arrest and even reverse it.

In addition to showing what to eat to help prevent the top 15 causes of death, How Not to Die includes Dr. Greger's Daily Dozen-a checklist of the foods we should try to consume every day. Full of practical, actionable advice and surprising, cutting-edge nutritional science, these doctor's orders are just what we need to live longer, healthier lives.

And now you can order the new How Not to Die cookbook with over 120 Daily Dozen focused recipes!

Localized editions of How Not to Die are now available in Bulgaria, Croatia, Czech Republic, Finland, France, Germany, Hungary, Israel, Italy, Japan, Korea, Poland, Portugal, Serbia, Spain, Sweden, Taiwan, and the UK. To order the book from international vendors, see the list on our help desk.
100% of the proceeds Dr. Greger receives from all his books are donated to charity.
Listen to an audiobook sample on Soundcloud

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HOW NOT TO DIE, an instant New York Times Best Seller | NutritionFacts.org

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The vast majority of premature deaths can be prevented through simple changes in diet and lifestyle. In How Not to Die, Dr. Michael Greger, the internationally-recognized lecturer, physician, and founder of NutritionFacts.org, examines the fifteen top causes of death in America-heart disease, various cancers, diabetes, Parkinson's, high blood pressure, and more-and explains how nutritional and lifestyle interventions can sometimes trump prescription pills and other pharmaceutical and surgical approaches, freeing us to live healthier lives.

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**HIGHLY RECOMMEND**

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iPhone Screenshots

Keep track of the foods recommended by Dr. Greger in his New York Times Bestselling book, How Not to Die, and now his new book, How Not to Diet.

The 21 Tweaks feature, based on How Not to Diet, also provides a weight tracker. The weight tracker can use HealthKit to either save manually entered weight values or to read weight data from HealthKit enabled scales.

In the years of research required to create the more than a thousand evidence-based videos on his website NutritionFacts.org, Michael Greger, M.D, FACLM, has arrived at a list of what he considers the most important foods to include in a healthy daily diet.

Dr. Greger's Daily Dozen details the healthiest foods and how many servings of each we should try to check off every day. He explains his rationale in his book How Not to Die.

All his proceeds from his books, DVDs, and speaking engagements are all donated to charity.

NutritionFacts.org is a non-commercial, non-profit, science-based public service provided by Dr. Greger, providing free daily updates on the latest in nutrition research via bite-sized videos. He has nearly a thousand videos on every aspect of healthy eating, with new videos and articles uploaded every day.

Like this app, everything on the website is both free of ads and free of charge.

Application level language selection, via Settings, requires iOS 13 or newer.

Version 3.2.3

- Improved Spanish translation. (Application level language selection, via Settings, requires iOS 13 or newer.)

Simple but perfect plant based support

Dr. Greger's daily dozen has been a life saver. I don't like counting calories, I think that's kind of ridiculous really, and "diets" are usually pointless, because we just need to eat healthy Whole Foods! This plant based plan to follow a general outline of necessary nutrients has allowed me to keep track of my daily food intake without it being a chore. I downloaded the app immediately after reading How Not To Die and as I help my way through a series of comparable books, this app has supported my transition to a fully plant based. Egan diet (I was vegetarian for years but never as aware or the nutritional aspects). After reading The China Study, Proteinaholic and a few other books I had an even greater understanding of the importance of NOT cutting carbs while also not stressing about protein. If anything consuming less and definitely no animal protein. So as I learn more about nutrition I can continually return to this simple app (and the poster I purchased from his site) to organize my spur of the moment vegan concoctions. I dot. Always check everything off the list but I make a good effort and see how off track I've been in the past. I can only hope more people become aware of the benefits of a plant based diet, and use simple wisdom like Greger's to increase their own health and awareness.

Love the Updated Version!

Thank you for an entirely revamped app. I was happy with the old version as a way to track my nutrition through consuming the Daily Dozen. I was also thankful that it was a free app. I love the new updates including historical data, the ability to check off boxes right on the home screen, and the addition of tracking vitamins B-12 and D. In future updates, I would love to see a couple of "extra" boxes next to each category as optional to check off - they don't need to count toward number of servings but sometimes you ingest more greens than the recommended and that's not a bad thing! I'd like to have visibility to the extra good things I'm doing. The other thing I would like to see is adding a user-defined section where we can add our own daily health goals. It might be taking a probiotic, or another type of supplement customizable to your own health needs. I think that users might even be willing to pay for a version of the app that includes customization. Either way, thank you for spreading your message and helping us to stay on track!

Very appealing to box-checkers

Love the app. Simple to use; so intuitive that even the digitally-challenged can make it work the very first time. Easily helps you identify what you need to work on, with regard to diet; a few days of using the app will reveal your dietary gaps, so you can take measures to shore things up. In the second part of Dr. Greger's How Not to Die, he lists his 'favorite' beans, cruciferous veggies, whole grains, etc.; it would be nice to modify the app so users can click on something to quick-reference these lists in the "info" section for each group. This would help users learn more quickly about the wide variety of foods that "fit" into each category. (Former adherents of the SAD - standard American diet - way of eating will have never heard of many of the foods Dr. Greger recommends.) All in all, an excellent and useful app for guiding a healthy whole food, plant-based eating program.

Information

Seller

NutritionFacts.org Inc

Compatibility

Requires iOS 12.4 or later. Compatible with iPhone, iPad, and iPod touch.

Languages

English, Spanish

Copyright

© 2020 - NutritionFacts.org

Family Sharing

With Family Sharing set up, up to six family members can use this app.

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‎Keep track of the foods recommended by Dr. Greger in his New York Times Bestselling book, How Not to Die, and now his new book, How Not to Diet. The 21 Tweaks feature, based on How Not to Diet, also provides a weight tracker. The weight tracker can use HealthKit to either save manually entered wei...

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**HIGHLY RECOMMEND**

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Below is an approximation of this video's audio content. To see any graphs, charts, graphics, images, and quotes to which Dr. Greger may be referring, watch the above video.
In my book How Not to Die, I suggest we try to center our diets around whole plant foods. But some plants are healthier than others. For example, you can apparently live extended periods eating practically nothing but white potatoes. That would, by definition, be a whole-food, plant-based diet-but not a very healthy one. All plant foods are not created equal.

The more I've researched over the years, the more I've come to realize that healthy foods are not necessarily interchangeable. Some foods and food groups have special nutrients not found in abundance elsewhere. For example, sulforaphane, the amazing liver-enzyme detox-boosting compound, is derived nearly exclusively from cruciferous vegetables. You could eat tons of other kinds of greens and vegetables on a given day, and get no appreciable sulforaphane if you didn't eat something cruciferous.

It's the same with flax seeds, and the anticancer lignan compounds. Flax may average a hundred times more lignans than other foods. And, mushrooms aren't even plants at all; they belong to an entirely different biological classification, and may contain nutrients (like ergothioneine) not made anywhere in the plant kingdom. (So technically, maybe I should be referring to a whole food, plant- and fungus-based diet, but that just sounds kind of gross.)

It seems like every time I come home from the medical library buzzing with some exciting new data, my family rolls their eyes, sighs, and asks, "What can't we eat now?" Or they'll say, "Wait a second. Why does everything seem to have parsley in it all of a sudden, or something?" They're very tolerant.

As the list of foods I tried to fit into my daily diet grew, I made a checklist and had it up on a little dry-erase board on the fridge, and we'd make a game out of ticking off the boxes. This evolved into my Daily Dozen: the checklist of all the things I try to fit into my daily routine.

By beans, I mean legumes, which also includes split peas, chickpeas, and lentils. You know, while eating a bowl of pea soup or dipping carrots into hummus may not seem like eating beans, it certainly counts. We should try to get three servings a day. A serving is defined as a quarter-cup of hummus or bean dip, a half-cup of cooked beans, split peas, lentils, tofu, or tempeh, or a full cup of fresh peas or sprouted lentils. Though peanuts are technically legumes, nutritionally, I've grouped them in the Nuts category, just as I would shunt green beans, snap peas, and string beans into the Other Vegetables category.

A serving of berries is a half-cup fresh or frozen, or a quarter-cup of dried. While, biologically speaking, avocados, bananas, and even watermelons are technically berries, I'm using the colloquial term for any small edible fruit-which is why I include kumquats and grapes and raisins, as well as fruits that are typically thought of as berries, but actually technically aren't, such as blackberries, cherries, mulberries, raspberries, and strawberries.

For other fruits, a serving is a medium-sized fruit, a cup of cut-up fruit, or a quarter-cup of dried fruit. Again, I'm using the colloquial, rather than the botanical, definition. So, I place tomatoes in the Other Vegetables group.

Common cruciferous vegetables include broccoli, cabbage, collards, and kale. I recommend at least one serving a day (typically a half-cup) and at least two additional servings of greens a day-cruciferous or otherwise. Serving sizes for other greens and vegetables are a cup for raw leafy vegetables, a half-cup for other raw or cooked non-leafy vegetables, and a quarter-cup for dried mushrooms.

Everyone should try to incorporate one tablespoon of ground flax seeds into their daily diet, in addition to a serving of nuts or other seeds. A quarter-cup of nuts is considered a serving, or two tablespoons of nut or seed butters, including peanut butter. (Chestnuts and coconuts, though, don't nutritionally count as nuts.)

I also recommend one-quarter teaspoon a day of the spice turmeric, along with any other (salt-free) herbs and spices you may enjoy.

A serving of whole grains can be considered a half-cup of hot cereal, such as oatmeal, cooked whole grains, or so-called "pseudograins," like amaranth, buckwheat, and quinoa, or a half-cup of cooked pasta or corn kernels, a cup of ready-to-eat (cold) cereal, one tortilla or slice of bread, half a bagel or English muffin, or three cups of air-popped popcorn.

The serving size in the beverage category is one glass (twelve ounces), and the recommended five glasses a day is in addition to the water you get naturally from the foods in your diet. I explain my rationale in my video How Many Glasses of Water Should We Drink a Day?

Finally, I advise one daily "serving" of exercise, which can be split up over the day. I recommend ninety minutes of moderate-intensity activity each day, such as brisk (four miles per hour) walking or, forty minutes of vigorous activity (such as jogging or active sports) each day. I explain my reasoning for that in my video How Much Should You Exercise?

This may all sound like a lot of boxes to check, but it's easy to knock off a bunch at a time. One simple peanut butter-banana sandwich, and you just checked off four boxes. Or, imagine sitting down to a big salad. Two cups of spinach, a handful of arugula, a handful of walnuts, a half-cup of chickpeas, a half-cup of red bell pepper, and a small tomato. You just knocked out seven boxes in one dish. Sprinkle on your flax, add a handful of goji berries, and enjoy it with a glass of water and fruit for dessert, and you just wiped out nearly half your daily check boxes in a single meal! And then, if you just eat it on your treadmill-just kidding!

Do I check off each glass of water I drink? No. In fact, I don't even use the checklist anymore. I just used it initially as a tool to get me into a routine. You know, whenever I was sitting down to a meal, I would ask myself: Could I add greens to this? Could I add beans to this? (I always have an open can of beans in the fridge.) Can I sprinkle on some flax or pumpkin seeds, or maybe some dried fruit? The checklist just got me into the habit of thinking, How can I make this meal even healthier?

I also found the checklist helped with grocery shopping. Although I always keep bags of frozen berries and greens in the freezer, if I'm at the store and want to buy fresh produce for the week, it helps me figure out how much kale or blueberries I need.

The checklist also helps me picture what a meal might look like. Looking over the checklist, you'll see that there are three servings each of beans, fruits, and whole grains, and about twice as many vegetables in total than any other component. So, glancing at my plate, I can imagine one quarter of it filled with grains, one quarter with legumes, and a half a plate filled with vegetables, along with maybe a side salad and fruit for dessert. I happen to like one-bowl meals, where everything's mixed together, but the checklist still helps me to visualize. Instead of a big bowl of spaghetti with some veggies and lentils on top, I think of a big bowl of vegetables with some pasta and lentils mixed in. Instead of a big plate of quinoa with some stir-fried vegetables on top, I picture a meal that's mostly vegetables-and oh, look! There's some quinoa and beans in there too.

But, there's no need to be obsessive about the Daily Dozen. You know, on hectic travel days, when I've burned through my snacks and get stuck in some airport food court, sometimes I'm lucky if I even hit a quarter of my goals. If you eat poorly one day, just try to eat better the next.

To help track your progress, volunteers created Dr. Greger's Daily Dozen apps for both iPhone and Android. You can download and use them both for free: no ads, no cost.

My hope is that the checklist will just serve as a helpful reminder to try to eat a variety of some the healthiest foods every day.

Please consider to help out on the site.

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Dr. Greger's Daily Dozen Checklist | NutritionFacts.org

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Below is an approximation of this video's audio content. To see any graphs, charts, graphics, images, and quotes to which Dr. Greger may be referring, watch the above video. In my book How Not to Die, I suggest we try to center our diets around whole plant foods.

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How to eat a healthy vegan diet (click on graphic)

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How to eat a healthy vegan diet (click on graphic)

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Supplements included on the bottom***

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- go around and say names, and discuss recent plant-based eats
- slideshow advice/ tips on how to go vegan
- feature Friday/questionnaire reminder
- vote on upcoming outside activities
- share food! -- plan future potlucks!
- set up groupchat

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Submit photos of your plant-based/vegans eats every week for Feature Friday!!