South Bend Farmers Market, South Bend, Indiana

Plant-Slant/Plant-Based Eating Lifestyle

Healthy eating: plant-based eating lifestyle (not a diet of deprivation, but a lifestyle choice), when possible using community-supported agriculture (CSA), farmers markets, eating local/in-season, and temperance. See: Old Family Recipes.

Dr. Greger’s Daily Dozen Checklist:

(My favorite options are marked in bold.)

Countryside orchard — Countryside apple orchard

1. Fruit

3 servings (each serving: 1 medium fruit or 1/4 cup dried) + 1 serving of berries (see below)

Core & Stone Fruits

- - Apples
  - Pears
  - Apricots
  - Cherries
  - Coconuts
  - Dates
  - Mangos
  - Nectarines
  - Peaches
  - Plums

Citrus & Melons

- - Clementines
  - Grapefruits
  - Kumquats
  - Lemons
  - Limes
  - Oranges
  - Tangerines
  - Honeydew
  - Muskmelon
  - Watermelon

Tropical Fruits

- - Bananas
  - Guavas
  - Jackfruits
  - Kiwifruits
  - Papayas
  - Passion Fruits
  - Persimmons
  - Pineapples
  - Pomegranates
  - Star Fruits

2. Berries

1 serving (1 serving examples: 1/2 cup fresh/frozen or 1/4 cup dried)

- - Blueberries & Huckleberries
  - Caneberries
    1. Black Raspberries
    2. Red Raspberries
    3. Blackberries
    4. Marionberries
    5. Boysenberries
    6. Loganberries
  - Cranberries
  - Grapes
  - Strawberries

3. Peas & Beans

3 servings (1 serving examples: 1/2 cup cooked beans, 1/4 cup hummus)

Peas & Peanuts

1. - Green Peas (Shelling Peas/English Peas)
  - Split Peas
  - Peanuts

Soybeans

1. - Edamame (Green Soybeans)
  - Tofu
  - Tempeh

Dry Beans & Lentils

1. - Black Beans
  - Black-Eyed Beans (Black-Eyed Peas)
  - Butter Beans
  - Cow Beans (Cowpeas)
  - Garbanzo Beans (Chickpeas) (Hummus)
  - Great Northern Beans
  - Kidney Beans
  - Lima Beans
  - Pinto Beans
  - Red Beans
  - White Beans
  - Lentils

4. Cruciferous Vegetables

1 serving (1/2 cup chopped)

- - Broccoli
  - Cauliflower
  - Cabbage
  - Bok Choy/Pak Choi
  - Brussels Sprouts

5. Leafy Greens

2 servings (1 serving: 1 cup raw)

- - Arugula
  - Collard Greens
  - Kale
  - Mustard Greens
  - Spinach
  - Swiss Chard
  - Turnip Greens
  - Endive
  - Lettuce & Leaf Lettuce
  - Spring Mix – Red romaine, baby spinach, radicchio, green romaine, red oak leaf, mizuna, red leaf, lollo rosso, arugula, red mustard, green mustard, red chard, frisee, and tatsoi

6. Other Vegetables/Fungus

2 servings (1 serving: 1/2 cup)

Root & Stem Vegetables

- - Potato
  - Sweet Potato
  - Yam
  - Turnip
  - Rutabaga
  - Beet
  - Carrot
  - Parsnip
  - Radish
  - Onion
  - Green Onion
  - Leek
  - Asparagus
  - Celery
  - Rhubarb

Fruit Vegetables

- - Avocado
  - Cucumber
  - Eggplant
  - Green Beans
  - Okra
  - Olive
  - Peppers (Bell & Hot)
  - Snap Peas (Sugar Snap Peas)
  - Snow Peas
  - Sweet Corn
  - Tomatillo
  - Tomato
  - Pumpkin
  - Squash
  - Zucchini

Edible Fungus

- - White Button Mushroom
  - Portabello Mushroom
  - Shiitake Mushroom
  - Oyster Mushroom
  - Maitake Mushroom
  - Morel Mushroom
  - Crimino Mushroom
  - Enoki Mushroom
  - Beech Mushroom
  - King Trumpet Mushroom
  - Black Trumpet Mushroom
  - Chanterelle Mushroom
  - Hedgehog Mushroom
  - Porcino Mushroom
  - Truffle

7. Nuts & Seeds

1 serving (1/4 cup nuts or 2 tablespoons nut butter)

Tree Nuts

- - Almond
  - Brazil Nut
  - Cashew
  - Chestnut
  - Hazelnut
  - Macadamia Nut
  - Pecan
  - Pine Nut
  - Pistachio
  - Walnut

Seeds

- - Chia Seeds
  - Pumpkin Seeds
  - Sesame Seed
  - Sunflower Seed
  - Rapeseed/Canola

8. Flaxseed

1 serving = 1 tablespoon ground

- - Flaxseed

9. Herbs & Spices

1 serving (1/4 teaspoon)

Herbs

- - Basil
  - Bay Leaves
  - Chives
  - Cilantro
  - Dill
  - Lemon balm
  - Lemongrass
  - Mint (Peppermint & Spearmint)
  - Oregano & Marjoram
  - Parsley
  - Rosemary
  - Sage
  - Thyme

Fruit Spices

- - Allspice (berries)
  - Barberries (berries)
  - Black Pepper (berries)
  - Cayenne pepper
  - Chili Powder (peppers)
  - Paprika (peppers)
  - Vanilla (fruit)

Root Spices

- - Celeriac
  - Garlic
  - Ginger
  - Horseradish
  - Turmeric

Seed Spices

- - Caraway
  - Cardamom
  - Coriander (Cilantro seeds)
  - Cumin
  - Mustard Powder
  - Nutmeg

Other Spices

- - Cinnamon (bark)
  - Cloves (flower buds)
  - Saffron (flower parts)

10. Whole Grains

3 servings (1 serving example: 1 slice of bread)

True Cereal Grains

- - Wheat
  - Rice
  - Maize (Cornmeal)
  - Oats
  - Barley
  - Rye
  - Sorghum
  - Millet

Other Cereal Varieties

- - Triticale
  - Farro
  - Freekeh
  - Emmer
  - Spelt

Pseudo-Cereal Grains

- - Quinoa
  - Buckwheat
  - Amaranth

11. Water

5 servings (60 ounces = three 20-ounce glasses)

- - Water

Backyard pool — Backyard garden planters and swimming pool

12. Exercise

90 minutes

- - Hiking & walking – My most common exercise
  - Swimming – My favorite exercise in Summer
  - Paddling (kayaking, canoeing, whitewater rafting, rowing) – My most favorite activity!
  - Caving – Over the last ten years I have explored about one cave per year, on average
  - Snorkeling – On my list of things to try!

Other Foods

Beverage Plants

- - Coffee Beans
  - Tea
    1. Green
    2. Black
    3. Oolong
    4. Wulung
  - Sassafras Root Bark
  - Hops

Maple Sugar Time at Chellberg Farm, Indiana Dunes National Lakeshore (now Indiana Dune National Park)

Sweetener Sources

- - Cacao (chocolate)
  - Maple Sugar
  - Sugar Beet
  - Sugarcane