How Many Servings of Fruits and Vegetables Should You Aim to Eat Every Day?

Fruits and vegetables are packed with essential nutrients like fiber, vitamins, and minerals. They play a vital role in maintaining good health and preventing diseases. Fiber aids digestion and keeps you feeling full, which can help with weight management.

Vitamins and minerals boost your immune system, improve skin health, and support overall well-being. Eating a variety of colorful fruits and vegetables ensures you get a wide range of nutrients necessary for your body to function properly.

The general recommendation is to eat at least five servings of fruits and vegetables each day. This guideline is backed by organizations like the USDA and WHO. Studies show that consuming five servings daily can significantly reduce the risk of chronic diseases such as heart disease, cancer, and respiratory issues. Some experts suggest aiming for even more—around eight to ten servings per day—to maximize health benefits. However, starting with five servings is a practical and beneficial goal for most people. A serving is typically about half a cup of most fruits and vegetables, or a full cup for leafy greens.

Incorporating more fruits and vegetables into your diet can be simple and enjoyable. Start your day with a smoothie packed with fruits and leafy greens. Add vegetables to your eggs or breakfast sandwich. For lunch and dinner, include a variety of veggies in salads, soups, and side dishes.

Snacks can also be a great opportunity to eat more fruits and veggies—try dipping apple slices in peanut butter or enjoying raw veggies with hummus. Frozen and canned vegetables are also great options, as they are just as nutritious and have a longer shelf life. By making small changes and experimenting with different recipes, you can easily reach your daily fruit and vegetable goals.