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A quarter-cup of nuts is considered a serving, or two tablespoons of nut or seed butters, including peanut butter.

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I recommend ninety minutes of moderate-intensity activity each day, such as brisk (four miles per hour) walking 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?

(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? Why does everything seem to have parsley in it all of a sudden? 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.

Instead of a big plate of quinoa with some stir-fried vegetables on top, I picture a meal that’s mostly veggies—and, oh look! But there is no need to be obsessive about the Daily Dozen.

On hectic travel days when I’ve burned through my snacks, you know, stuck in some airport food court somewhere, sometimes I’m lucky if I even hit a quarter of my goals.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 in the plant kingdom. 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., I suggest we try to center our diets around whole plant foods. 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. The more I’ve researched over the years, the more I’ve come to realize that healthy foods are not necessarily interchangeable.For other fruits, a serving is a medium-sized fruit, a cup of cut-up fruit, or a quarter-cup of dried fruit.


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