As we know, it's possible to eat a very unhealthy diet that is still technically vegan. For example, eating nothing but spoonfuls of peanut butter would be technically vegan but you would develop scurvy within a month or two. Veganism guides us on what not to eat in order to avoid harming others.
But in order to not harm ourselves, we should also focus on what we include in our diet. Enter Dr. Greger's Daily Dozen Checklist where he suggests the inclusion of foods from several food groups every day.
Here's my question: does this checklist guarantee nutritional adequacy? It seems pretty well-rounded. If the checklist isn't a guarantee of nutritional adequacy, it should be possible to devise a proof by counterexample that fulfills the checklist but still shows some kind of weakness.
For reference, here's The Daily Dozen checklist with number of servings for each group.
- (3) beans
- (2) greens
- (3) grains
- (3) fruits
- (1) berries
- (1) cruciferous vegetables
- (2) vegetables
- (1) flaxseed
- (1) nuts
- (1) spices
(And of course, a B12 supplement.)