| total servings per day | Greger | |
| raw vegetables | 1-2 servings | |
| greens | 1 cup | |
| cooked vegetables | 1-2 servings | |
| cruciferous | 1 | |
| greens | ½ cup | |
| fruit | 4 servings | |
| dried fruit | 4 TBS | |
| berries | 1 | |
| legumes | 3 servings | |
| sprouts | 1 cup | |
| bean dip | 1/4 cup | |
| beans/lentils | 1/2 cup | |
| whole grains | 3 servings | |
| starchy vegetables | 1 serving | |
| nuts and seeds | ¼ cup | |
| flax | 1 TBS | |
| Exercise | daily | |
| 90 min moderate | ||
| 40 min intense |
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