Avoiding Death: The 'How Not To Die' Diet Plan

Dr. Michael Greger's 'How Not to Die' is a book and diet plan that focuses on plant-based nutrition and its role in preventing and reversing disease. The diet plan, also known as the 'Daily Dozen', is a checklist of 12 food groups with ideal serving sizes that one should aim to meet daily. It includes foods such as beans, tofu, berries, fruits, cruciferous vegetables, nuts, seeds, whole grains, spices, beverages, and even exercise. The plan is designed to be flexible and easy to follow, with a focus on incorporating more plant-based foods into one's diet rather than restricting certain foods. Dr. Greger has also released cookbooks and meal plans to accompany the book, offering practical guidance and recipes to help followers of the diet incorporate the Daily Dozen into their daily routines.

Eat unprocessed plant foods

Dr. Michael Greger's book, 'How Not to Die', recommends eating unprocessed plant foods as part of a whole-food, plant-based, fairly low-fat diet. This includes:

• Beans/legumes: black beans, chickpeas, kidney beans, lentils, soybeans, peas, etc.
• Berries: blueberries, strawberries, blackberries, etc.
• Other fruits: apples, bananas, oranges, etc.
• Cruciferous vegetables: broccoli, cabbage, kale, etc.
• Greens: spinach, swiss chard, beet greens, etc.
• Other veggies: bell peppers, carrots, onions, etc.
• Flaxseeds
• Nuts: almonds, walnuts, pistachios, etc.
• Turmeric and other spices
• Whole grains: oatmeal, brown rice, rye, etc.

The book also provides specific serving sizes for each of these food groups. For example, it recommends 3 servings of beans/legumes per day, with a serving size of 1/2 cup of cooked beans. It also suggests buying no-salt-added canned beans if possible.

In addition to the above, Dr. Greger emphasises the importance of incorporating a variety of different plant foods into your diet to get a full range of beneficial substances. He also recommends buying the most colourful foods you can find, such as purple eggplant or the darkest green broccoli.

The book provides further guidance on how to prepare and cook these unprocessed plant foods to maximise their nutritional value. For example, it suggests griddling or microwaving vegetables to retain the most antioxidants. It also recommends the "hack and hold" method for cruciferous vegetables, which involves chopping them and then waiting 40 minutes before cooking to preserve beneficial compounds.

Minimise processed plant foods and unprocessed animal foods

Dr. Michael Greger's book, 'How Not to Die', offers a comprehensive guide to eating and living healthily. The book includes a checklist of foods, known as the 'Daily Dozen', which are recommended to be incorporated into one's daily routine.

The 'Daily Dozen' primarily consists of unprocessed plant foods, including beans, legumes, berries, fruits, cruciferous vegetables, greens, flaxseeds, nuts, and whole grains. However, one aspect of the diet plan is to minimise the consumption of processed plant foods and unprocessed animal foods.

Processed plant foods refer to natural caloric sweeteners, meat substitutes like veggie burgers, cocoa powder, and milk substitutes such as almond milk. It is unclear whether refined grains, such as white pasta, fall into this category.

Unprocessed animal foods include meat, poultry, fish, shellfish, and dairy products. These foods are to be minimised because they are high in salt. Additionally, olive oil is listed as a food to minimise, as it has already lost much of its nutritional value by the time it is bottled.

According to Dr. Greger, the diet is not strictly vegetarian or vegan, but rather evidence-based. He suggests that the more whole plant foods we eat, the better, as they offer nutritional benefits and crowd out less healthy options. Therefore, it is recommended to minimise processed plant foods and unprocessed animal foods, reserving them for special occasions or in limited amounts if necessary to incorporate the 'green-light' foods.

Avoid ultra-processed plant foods and processed animal foods

The How Not to Die diet plan is based on Dr. Michael Greger's book, 'How Not to Die: Discover the Foods Scientifically Proven to Prevent and Reverse Disease'. The diet plan focuses on a whole-food, plant-based, and fairly low-fat diet.

The diet plan recommends avoiding ultra-processed plant foods and processed animal foods. Ultra-processed plant foods include most breakfast cereals, chips, and pastries. Processed animal foods include grilled, stir-fried, broiled, or barbecued meats and fish, as well as cured meats such as bacon, ham, and salami.

• Read labels carefully: Be mindful of the ingredients in the food products you purchase. Look out for added sugars, artificial additives, and unhealthy fats. Choose products with minimal processing and a short list of recognizable ingredients.
• Choose whole foods: Opt for whole, unprocessed plant foods whenever possible. For example, instead of buying packaged snacks or meals, choose fresh fruits, vegetables, nuts, seeds, and legumes.
• Cook from scratch: Preparing your meals from scratch gives you control over the ingredients used. It also helps you reduce your consumption of processed foods, as you know exactly what goes into your meals.
• Limit consumption of processed meat substitutes: While these products can be part of a plant-based diet, they may be highly processed. Opt for whole food alternatives whenever possible, such as tofu, tempeh, or bean-based dishes.
• Reduce intake of processed animal products: If you choose to consume animal products, opt for unprocessed or minimally processed options. For example, choose fresh meat or fish instead of processed meat products like sausages or bacon.
• Be mindful of oils: Oils, including extra-virgin olive oil, are considered processed. While small amounts may be used in cooking, it is best to limit their consumption and prioritize whole food sources of healthy fats, such as avocados, nuts, and seeds.
• Avoid fried foods: Fried foods, especially those fried in processed oils, are best avoided. Opt for baking, steaming, or grilling your foods instead.
• Choose healthier snacks: Instead of reaching for ultra-processed snacks like chips or pastries, opt for whole food options like fresh fruit, unsalted nuts, or homemade plant-based alternatives.
• Plan and prepare your meals: Taking the time to plan and prepare your meals can help you make healthier choices. Stock your kitchen with whole foods and plant-based alternatives to avoid relying on ultra-processed convenience foods.

Eat a variety of different plant foods

Eating a variety of plant foods is a key part of Dr. Michael Greger's 'How Not to Die' diet plan. The diet plan is based on a checklist of 12 food groups, or the 'Daily Dozen', which includes plant-based foods such as beans, tofu, berries, fruits, cruciferous veggies, flaxseeds, nuts, seeds, whole grains, and spices.

The 'How Not to Die' diet plan recommends eating a variety of different plant foods to ensure you get a full range of beneficial substances. This includes a mix of raw and cooked vegetables, with some veggies being best raw (e.g. bell peppers), some benefiting from cooking (e.g. carrots, celery, and green beans), and some being suitable either raw or cooked (artichokes, beets, onions).

The diet plan also recommends buying organic when possible and ensuring that at least half of your plate is filled with vegetables.

• Broccoli, kale, legumes, berries, flaxseeds, cardamom, saffron, turmeric, and green tea
• Beans, including black beans, chickpeas, kidney beans, and lentils
• Fruits such as apples, bananas, grapes, lemons, limes, mangoes, oranges, papayas, peaches, pears, plums, and watermelon
• Cruciferous vegetables like arugula, broccoli, cabbage, cauliflower, kale, radishes, and watercress
• Nuts and seeds, including almonds, Brazil nuts, cashews, macadamia nuts, peanuts, pecans, pistachios, walnuts, chia seeds, hemp seeds, pumpkin seeds, and sunflower seeds
• Whole grains such as barley, brown rice, corn, oatmeal, rye, wild rice, and whole wheat

By including a variety of these plant foods in your diet, you can not only improve your health but also help prevent and combat ill-health and disease.

Know your own psychology

Knowing your own psychology is an important part of dieting. Here are some tips to help you understand your psychology and how it relates to your diet:

• Be aware of your personality traits: If you have an addictive personality or tend to take things to extremes, it's best to stick to the program. This will help you avoid falling off the wagon and maintain your progress.
• Go cold turkey or use a step-by-step approach: Some people find it easier to completely cut out unhealthy foods, while others prefer a gradual transition. Find what works best for you.
• Remove temptations: Get rid of junk food and other unhealthy snacks from your house to reduce the temptation to cheat on your diet.
• Understand your cravings: Cravings are normal, and it's okay to indulge occasionally. However, be mindful of your cravings and try to make healthier choices when possible.
• Practice portion control: Even if you crave unhealthy foods, you can still enjoy them in moderation by controlling your portions.
• Find healthy alternatives: Look for healthier options that satisfy your cravings without compromising your diet. For example, opt for whole-grain pasta with veggies instead of regular pasta.
• Be mindful of your taste buds: Your taste preferences will change as you adopt a new diet. Embrace new flavors and textures, and don't be afraid to experiment.
• Eat a variety of plant foods: Include a range of plant-based foods in your diet to get a full spectrum of nutrients and health benefits.
• Be consistent: Consistency is key to seeing results. Stick to your diet as much as possible, and don't beat yourself up if you slip up occasionally.
• Seek professional help: Consult a registered dietitian or nutritionist to get personalized advice and support throughout your journey.

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