How to Get 5 Servings of Fruits and Vegetables a Day

October 12, 2025 •

4 min read

According to the World Health Organization, eating at least 400 grams, or five portions, of fruits and vegetables daily can help reduce the risk of noncommunicable diseases and ensure adequate dietary fiber intake. Learning how to get 5 servings of fruits and vegetables a day is a practical and effective strategy for improving your overall health and well-being.

Quick Summary

This guide provides easy, actionable strategies for incorporating more fruits and vegetables into your daily diet, from quick breakfast additions to simple snack ideas and practical cooking methods. It offers tips for making produce more appealing, stocking your kitchen efficiently, and maximizing your nutrient intake at every meal.

Key Points

Start Early: Add fruits and vegetables to your breakfast, such as in smoothies, on cereal, or in omelets, to begin your day with a serving or two.
Prepare for Snacks: Wash and chop vegetables like carrots and bell peppers in advance to have ready-to-eat, healthy snacks throughout the week.
Utilize the Freezer: Keep frozen fruits and vegetables on hand, as they are equally nutritious and great for adding to meals in a pinch.
Bulk Up Meals: Add grated or finely chopped vegetables to sauces, ground meat dishes, and casseroles to easily increase your intake without a major taste change.
Rebalance Your Plate: Follow the 'half your plate' rule, filling at least half your lunch and dinner plates with a variety of colorful fruits and vegetables.
Make Desserts Healthy: Choose fruit-based desserts like baked apples or berries with yogurt instead of high-sugar treats.

Start Strong with Breakfast

One of the easiest ways to incorporate more produce into your day is to start early with your first meal. Breakfast is often overlooked as an opportunity to add fiber and vitamins, but with a few simple changes, you can boost your intake significantly.

Blend It: Add a handful of spinach, kale, or a scoop of frozen cauliflower to your morning smoothie. The taste of greens can be easily masked by sweeter fruits like bananas, berries, and mangoes.
Top It: Sprinkle fresh or dried fruit over your cereal, oatmeal, or yogurt. A sliced banana on cereal or a handful of berries in yogurt is a quick and effective addition.
Savor It: Add vegetables to savory breakfast dishes. Include chopped bell peppers, onions, and mushrooms in your morning omelet or frittata. Top your toast with avocado and sliced tomatoes.

Make Smart Snacking a Habit

Many people reach for processed snacks when hunger strikes between meals, but with a little preparation, produce-based options can be just as convenient and much more nutritious.

Prep and Store: Wash and chop vegetables like carrots, cucumbers, and bell peppers at the beginning of the week. Store them in the fridge with a small container of hummus or ranch dip for a quick grab-and-go snack.
Fruit on Hand: Keep a bowl of easy-to-grab fresh fruit like apples, bananas, and oranges on your kitchen counter. This visual cue encourages healthier choices. Whole apples or pears can last for days and are perfect for a desk snack.
Get Creative: Try celery or apple slices with a dollop of peanut butter and a sprinkle of raisins for a classic, satisfying snack. Frozen grapes or berries can also make a refreshing and delightful treat.

Master the Art of the Main Meal

Lunch and dinner offer the most opportunity to load up on fruits and vegetables. The key is to make them the focus of the meal rather than an afterthought.


Dinner Plate Composition Comparison	Strategy	Half Your Plate Produce	Typical Plate (Less Produce)
Carbohydrates	One quarter of the plate (e.g., brown rice, quinoa)	Half the plate (e.g., pasta, white rice)
Protein	One quarter of the plate (e.g., chicken breast, fish)	One quarter of the plate (e.g., larger meat portion)
Fruits & Vegetables	Half the plate (e.g., a large mixed salad and roasted vegetables)	One small side dish (e.g., a spoonful of corn)
Calorie Density	Lower	Higher
Nutrient Density	Higher	Lower

Sneak Them into Sauces and Dishes

If you have a picky family or simply want to maximize your intake, hiding vegetables is a great tactic.

Puree Power: Puree cooked carrots, zucchini, or butternut squash and mix them into pasta sauce, chili, or creamy soups.
Grate and Mix: Add grated zucchini or carrots to meatloaf, burgers, or meatballs to add moisture and nutrients.
Sauce Swap: Use a pureed fruit sauce over grilled chicken or fish for a tangy, sweet flavor boost.

Utilize Canned and Frozen Produce

Don't let the idea of fresh produce being superior deter you. Frozen and canned options are often just as nutritious and more convenient.

Stock Up: Keep a variety of frozen vegetables like peas, corn, and spinach on hand. They can be added to nearly any hot meal, from pasta dishes to stir-fries.
Choose Wisely: For canned goods, opt for fruits packed in 100% juice (not syrup) and vegetables without added salt.
Quick Additions: Throw frozen blueberries into oatmeal or mix a drained can of corn into a burrito bowl for a fast serving.

Make It a Lifestyle

Reaching five servings is not about perfection, but about consistency. Small, daily changes build up over time. Experiment with different textures and cooking methods to find what you enjoy, and remember that variety is key to getting a wide range of nutrients. Instead of seeing it as a chore, view each colorful addition as a boost for your long-term health. The protective effects against heart disease, cancer, and other chronic illnesses are well-documented and worth the effort. For further information on the specific nutritional properties and health benefits of various fruits and vegetables, resources like The Nutrition Source from the Harvard T.H. Chan School of Public Health are a great place to start your research.

Conclusion

Achieving the recommended 5 servings of fruits and vegetables daily is a practical goal that significantly benefits your long-term health. By starting your day with produce-rich breakfasts, making intentional choices for snacks, and rebalancing your main meals, you can effortlessly integrate more vitamins, minerals, and fiber into your diet. Utilizing frozen and canned options adds convenience, while creative cooking methods help overcome taste aversions. The most important step is to make a conscious effort to add more fruits and vegetables at every opportunity, transforming your eating habits one delicious, colorful serving at a time.

Frequently Asked Questions

An adult portion is typically 80g of fresh, canned, or frozen fruits and vegetables. For reference, this is about one medium-sized fruit (like an apple), two smaller fruits (like plums), three heaped tablespoons of cooked vegetables, or a small handful of berries or grapes.

Yes, frozen and canned fruits and vegetables absolutely count. Just be sure to choose canned versions packed in natural juice or water, without added sugar or salt, to maximize their health benefits.

A 150ml glass of 100% fruit or vegetable juice or a smoothie can count as one portion, but you should only count it once, no matter how much you drink. The sugars are released during juicing, which can be less beneficial for teeth and blood sugar than eating whole fruit.

No, potatoes, yams, and cassava are considered starchy foods, not a vegetable serving for your 5-a-day count. However, vegetables like sweet potatoes and parsnips do count.

Involve children in the process by letting them choose new items at the grocery store or market. Make veggies fun by cutting them into 'fries' or serving them with delicious dips. You can also hide grated or pureed vegetables in sauces, meatballs, and pancakes.

Try pre-cut vegetable sticks with hummus, add greens like spinach or kale to fruit smoothies, make lettuce wraps instead of sandwiches, or enjoy an avocado straight from its skin with a spoon.

Yes, a 30g portion (about one heaped tablespoon) of dried fruit counts as one serving. However, it's high in concentrated sugar, so it's best to consume it with a meal to reduce the impact on your teeth.