Dr. Greger Points

We use ‘Dr. Greger Points’ to indicate how healthy each of the recipes we provide on the blog is. Generally, the more Dr. Greger points a recipe has, the healthier it is.

One Dr. Greger Point roughly corresponds to one serving of a fruit, berry, vegetable, whole-grain, spice or bean. Some examples of what would constitute a Dr. Greger point are the following:

  • 1 cup for raw Kale
  • 1/2 cup of frozen berries
  • 1/2 cup of mushrooms
  • 1 apple/orange/kiwifruit
  • 1/2 cup of cooked whole-wheat pasta
  • 1/4 teaspoon of turmeric
  • 1 tablespoon of ground flax-seed

As you might have surmised from the list above, there are some items on there which might be considered contentious in certain cycles; specifically the carbs, which of course, are not compatible with a low-carb diet like the Ketogentic diet or the Atkins diet.  We have nothing in principle against these diets, we just think there is sufficient evidence to suggest that whole-grains are a very healthy addition to most people’s diets.


The sole reason we became vegan/ started a whole food plant-based diet was the book How Not to Die by Michael Greger. I highly recommend this book to anyone even remotely interested in being healthy!

According to this book, all food can be classified into the following three categories.

Red Light Food

This is food which should be avoided whenever possible. Mostly this is highly processed food, think frozen meals, McDonald’s, KFC, Oreo cookies, French baguette and the like.

Yellow Light Food

This is food which should best be avoided. This includes diary, (unprocessed) meat, fish, vegetable oils, and salty foods like olives.

Green Light Food

This is the food of which you may eat as much as you like, since, in Dr. Greger’s words, “the more you eat, the healthier you get”. Green light food items include (unprocessed) vegetables, fruits, berries, beans, herbal teas, green tea and whole-wheat.

Based on these categories, Dr Greger and the team at nutritionfacts.org have developed a mobile app for Android and iOS.


This apps allows you to keep track of how many green light food you were able to eat in any given day (it doesn’t track how many ‘bad’ food you are eating, hurray!). Generally, for every type of green light food you are eating, you get to make one ‘tick’.

For all our recipes, we count the ticks you would be able to make when using the app. Those are our Dr Greger points.

We must note that some of the serving sizes recommended by Dr. Greger seem a bit large for us. We couldn’t possibly eat that much in a day to tick all boxes! Thus we are a little bit liberal in our interpretation of serving sizes; generally if a meal includes a desired food item, we will give it a Dr. Greger point for that!