# The Real Dirty Dozen Revealed

Published: 2014-08-01T18:57:38.453120-04:00
Canonical URL: https://www.getmealplans.com/blog/2014/08/01/real-dirty-dozen-revealed/

We've all heard about the [Dirty Dozen](http://www.ewg.org/foodnews/list.php), but what about the *real* Dirty Dozen?

Jeff Novick created his own [list](https://www.drmcdougall.com/forums/viewtopic.php?f=22&t=42831) called, "The Real Dirty Dozen: The 12 Deadliest Dietary & Lifestyle Factors & What You Can Do About Them" and it has a lot of great tips on how we can all live a healthier life.

![http://photos.happyherbivore.com/2014/08/i-LDPmhkp.jpg](http://photos.happyherbivore.com/2014/08/i-LDPmhkp.jpg)

**1. Smoking**
Don't smoke and avoid second hand smoke.

**2. Excess Calories/Body Weight**
Maintain a healthy weight with a BMI of 18.5 to 24.9 (a BMI of 18.5-22 may be optimal), and a waist circumference of less than 35 for women and less than 40 for men, and a waist to height ratio of less than .50.

**3. Inadequate Diet (not enough fruits, vegetables, and intact starches)**
Eat a diet based predominately on a variety of minimally processed whole plant foods (fruits, vegetables, starchy vegetables, roots/tubers, intact whole grains and beans). Good thing that's what the meal plans focus on!

**4. Alcohol**
Limit intake to less than 1 drink a day & less than 4 drinks a week. Not drinking at all is optimal.

**5. Inactivity/Sedentary Lifestyle**
150-300 minutes per week of moderate activity (or 60-120 minutes of vigorous activity). The inclusion of some balance, flexibility work is also recommended.

**6. Excess Added Sodium/Salt**
Total sodium from all sources to less than 1500 mg/day. No added salt/sodium is optimal.

**7. Excess Saturated Fat**
Keep saturated fat to less than 7% of total calories (less than 5% is optimal). Dairy, meats, fish, oils, butter, chocolate, coconut, seeds, and nuts are high in saturated fat.

**8. Dietary Cholesterol**
Keep total cholesterol to less than 25 mg/day. None is optimal. (Cholesterol is only found in animal foods).

**9. Added Sugars/Caloric Sweeteners**
Keep added sugars/sweeteners (including fruit juice and natural sweeteners) to less than 5% of total calories. None is optimal.

**10. Added Fat/Oils**
Keep added fats/oils less than 4% of calories. None is optimal.

**11. Refined Flours/Grains (such as white bread, cookies, etc)**
Less than 5% of calories. None is optimal.

**12. Hydrogenated/Trans Fats**
Avoid these.

If you're looking to eat better and lose weight, I can't recommend the meal plans enough. They're always vegan, low-fat, and oil-free.

[Get the current meal plan now.](https://www.getmealplans.com/#buy)