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Health Promotion and Disease Prevention Knowledge Gateway

A reference point for public health policy makers with reliable, independent and up-to date information on topics related to promotion of health and well-being.

Page | Last updated: 08 Apr 2021

Dietary recommendations for fruit and vegetable intake

Dietary recommendations for fruit and vegetable intake as described by food and health-related organisations

Fruit and Vegetabels recommended intakes

  • As part of a healthy diet low in fat, sugars and sodium, WHO suggests consuming more than 400 grams of fruits and vegetables per day to improve overall health and reduce the risk of certain NCDs, including cardiovascular diseases and certain types of cancer. This translates roughly to 5 portions per day.
  • Potatoes, sweet potatoes, cassava and other starchy roots are not classified as fruit or vegetables.
  • The Eatwell guide recommends eating at least 5 portions (400 grams) of a variety of F&V every day.
  • Fruit juice and smoothies should be limited to no more than a combined total of 150ml per day.
  • Dried fruit are included but should be limited to 30g day.
  • Pulses are included in the vegetables group (up to 80g per day).
  • Eat 500 grams a day of fruit, vegetables and berries.
  • Choose high fibre vegetables such as root vegetables, cabbage, cauliflower, broccoli, beans and onions.
  • Eat daily at least 500 grams (or five to six portions)of vegetables, berries, fruits and mushrooms
  • About half of the recommended quantity should be berries and fruits.
  • 'Enjoy 5 portions of fruit and vegetables daily, as fresh as possible, cook for a short time only, or occasionally, take 1 serving as a juice or smoothie – ideally with each main meal and also as a snack between meals: You profit by consuming plenty of vitamins, minerals, dietary fibre and phytochemicals and lower the risk of nutrition-related diseases. Rather favour seasonal products'.
  • Healthy eating patterns include 2½ cups equivalent/day of fruits, especially whole fruits, and a 2½ cups equivalent/day of variety of vegetables from all of the five vegetable subgroups (dark green, red and orange, legumes, starchy and other vegetables).