Greger's Daily Dozen + What I Eat Usually

[Red]

This quarantine has gotten me more interested in nutrition, so I've been watching more of Michael Greger's videos. Apparently Greger has his share of wacky beliefs such as being anti-chemotherapy among other things, but I still watch some of his videos and think he generally offers good nutritional advice.

I recently came across this video where he gives a general guideline of what you should be eating in a day:
https://www.youtube.com/watch?v=MqmSMun ... =emb_title

Basically, this is what Greger reccomends you at in a day:
https://nutritionfacts.org/app/uploads/ ... metric.png
He doesn't say to follow it 100% all the time, he more recommends it as a guideline.

I think this helped me see that I need to get more 'other' vegetables in my diet. In terms of cruciferous, I eat a decent amount of cauliflower, but I'm not sure of that's the healthiest of the cruciferous. I'm also have a few concerns with his inclusion of fruits, which are usually just healthier junk foods.

I mark down about half of the boxes with my morning smoothie. I'm probably gonna make a post about that to ask for ways to improve it, but here's a quick rundown:

Berries (frozen strawberries, blackberries, blueberries, raspberries)
Spinach and Kale
Flax and Chia Seeds
Apple
Banana
Orange Juice
Cinnamon

I used to add some protein powder but that ruins the taste, makes it less sweet and more tacky tasting. I also put the apple and banana for texture and flavor, it doesn't really add much in terms of nutrition (it adds a little, but that's not why they're there). I usually make enough in the morning to have another one for later. The orange juice is to make it juicier and sweeter.

For lunch and dinner, I usually either have kidney or black beans with a mock meat of some sort (usually Gardein Chick'n Scallopini) or steamed vegetables. I like adding some Cayenne pepper on them too for a little extra flavour.

Beverages are also another thing. Greger says water and tea are best, but also lists coffee as a potential possibility. I wonder, does he refer to coffee by itself, or having (almond) milk and sugar in there fine?

In terms of what I don't eat, I noticed that I don't really eat nuts at all. Which nuts do you recommend I add? I have chia seeds to satisfy that part, but I think I should get some more in. Maybe I'll add oats to my smoothie.

I don't really eat much junk food like cookies or ice cream since I've largely lost the taste for it, but if I have some available there's a good chance I'll eat some.

I honestly can't wait to move out and get a kitchen of my own, so I can put all my (vegan) foods wherever I want without having any animal product get in the way.

I'm aware my diet may not be that healthy comparatively speaking, but I'm trying to take it one step at a time.

[brimstoneSalad]

It's the coffee he's talking about being healthy, but almond milk is pretty benign (Greger might not agree because I think he's kind of anti-calcium fortification).
Sugar in coffee? Why? There are so many sweetener options, expand your world!

Yes eat more nuts. Walnuts, almonds, and more, and eat seeds like sunflower seeds.

Also eat something with vitamin A, like carrots. Have you put this into cronometer?

[Red]

It's the coffee he's talking about being healthy, but almond milk is pretty benign (Greger might not agree because I think he's kind of anti-calcium fortification).

What about the coffee is particularly healthy? I don't even drink it for the caffeine, I mostly just drink it for entertainment.

Do you think black coffee is best?

Sugar in coffee? Why? There are so many sweetener options, expand your world!

What would you suggest?

Yes eat more nuts. Walnuts, almonds, and more, and eat seeds like sunflower seeds.

The thing is I don't really like nuts. But I guess I'm just gonna have to get used to them. Which do you think are best?

Also eat something with vitamin A, like carrots. Have you put this into cronometer?

I put my morning smoothie into Cronometer, and it says I get like 140% of my daily recommended dosage of vitamin A. In the frozen vegetables I eat there are also carrots too. Speaking of Cronometer, I kinda dropped off for a while, I'm gonna get back into it.

How often would you recommend I eat the Chick'n Scallopini? Is is unhealthful or healthful?

[brimstoneSalad]

Polyphenols or something. A moderate amount of caffeine may have some benefits too.
Black or just with the plant milk or with artificial sweetener or monkfruit/stevia etc. too. Making it a sugary beverage probably at least partially defeats the health benefits.

Use whatever non-caloric sweetener you don't dislike, probably not a big difference.

Most people like salted pistachios and flavored nuts (like smoked, spicy, etc).

You can eat as much gardein as you want as long as you also eat some veggies and you're getting all of your nutrients. The majority of your calories should come from complex carbs and poly and monounsaturated fats, but it's not a problem to get a lot of plant protein (even up to a couple hundred grams a day should be OK) unless you have kidney issues or your doctor has otherwise recommended limiting protein. Protein should not be your dominant calorie source.

[Red]

Polyphenols or something. A moderate amount of caffeine may have some benefits too.

Disregarding the current pandemic, do you think it's better to make your own coffee or buy coffee beans?

Black or just with the plant milk or with artificial sweetener or monkfruit/stevia etc. too. Making it a sugary beverage probably at least partially defeats the health benefits.

I put an ungodly amount of sugar so I'll try cutting down.

You can eat as much gardein as you want as long as you also eat some veggies and you're getting all of your nutrients. The majority of your calories should come from complex carbs and poly and monounsaturated fats, but it's not a problem to get a lot of plant protein (even up to a couple hundred grams a day should be OK) unless you have kidney issues or your doctor has otherwise recommended limiting protein. Protein should not be your dominant calorie source.

Is it fine if a lot of them are from smoothies and steamed veggies?

[brimstoneSalad]

Disregarding the current pandemic, do you think it's better to make your own coffee or buy coffee beans?

What's the "make your own" alternative to buying coffee beans? Even if you roast them yourself you have to buy the beans, unless you're talking about growing coffee in your back yard in a greenhouse or something... or laying coffee beans like a golden goose.

Is it fine if a lot of them are from smoothies and steamed veggies?

Unsure of question.
Doesn't really matter what form veggies take. It's probably better for them to not be whole/raw because most people do not chew enough (and really nobody has time for all of that chewing). A smoothie does a good job of releasing the nutrients, as does softening from cooking.

[Red]

What's the "make your own" alternative to buying coffee beans? Even if you roast them yourself you have to buy the beans, unless you're talking about growing coffee in your back yard in a greenhouse or something... or laying coffee beans like a golden goose.

Fuck, I meant to ask if it's better to buy coffee (like from a Deli) or make your own with bought coffee beans and a coffee maker.

Unsure of question.
Doesn't really matter what form veggies take. It's probably better for them to not be whole/raw because most people do not chew enough (and really nobody has time for all of that chewing). A smoothie does a good job of releasing the nutrients, as does softening from cooking.

If getting all these nutrients is so easy, how come more people don't do it then?

BTW do beans count as a vegetable nutritionally speaking? Or are they more in the legume section?

[Red]

@brimstoneSalad I've been eating more nuts and seeds, mostly walnuts, sunflower seeds, and pumpkin seeds. Are these the best there are? I've never really have eaten nuts or seeds until relaviely recently.

Walnuts have a wooden texture to them, but they're pretty decent in terms of taste. Pumpkin seeds kind of taste like avocado, I assume because the fat?

Also, should I get shelled sunflower seeds or just regular sunflower seeds? Does it matter? I get Bob's Red Mill, as that's the most widely available where I live.

[joji]

Sounds like your on the right track and getting the right info.

In regards to fruit, Greger and others have talked extensively on the mechanisms by which we absorb fruit sugars when digested with diertary fibre and the phytonutrients that are present. Blueberries have some really cool insulin regulating properties, for example.

@brimstoneSalad I've been eating more nuts and seeds, mostly walnuts, sunflower seeds, and pumpkin seeds. Are these the best there are?

I'm sure I've heard somewhere walnuts and sunflower seeds are up there in terms of the best for nutrition, but I'd have to do some searching to back this up. Maybe I read it online or got it from Greger's YT channel when I first turned vegan. Plus, I love walnuts anyway. I get the shelled sunflower seeds because it's usually better value here and I like to shovel a load in my mouth at once hahaha

Find the things you like that "tick the boxes" and mix them up. For example, I use a range of cruciferous vegetables rather than stick to just one. Fresh produce is super expensive here in Korea though so it's my biggest expense and I'm not eating as well as I usually do

I really like cooking big stews, chillies or a variety of curries with a huge mix of veg thrown in.

[Red]

I'm gonna go through what I usually eat on a healthy day, but I have been eating a little less healthy now that I'm back to school. I still eat a lot of beans and other veggies, but I can definitely use more greens.