Is 5 a day now 7 a day? The evolving science of fruit and vegetable intake

October 9, 2025 •

3 min read

According to the World Health Organization (WHO), a minimum of 400g of fruit and vegetables daily is recommended to lower the risk of serious health problems. This led to the widespread '5 a day' campaign, but emerging research has prompted many to question: is 5 a day now 7 a day?

Quick Summary

This article examines the science behind the '5 a day' recommendation and the newer evidence suggesting higher intake levels for optimal health benefits, exploring why official guidelines may still emphasize five portions.

Key Points

The '5 a day' target remains the official, recommended minimum intake based on WHO guidelines to reduce the risk of non-communicable diseases.
Research indicates that higher consumption, such as 7 or more portions, offers additional health benefits, including a lower risk of premature death.
A key reason public health messages still promote '5 a day' is to maintain an achievable target that encourages general population compliance rather than discouraging individuals with a higher, potentially intimidating goal.
Optimal consumption may involve a specific ratio, such as two servings of fruit and three servings of vegetables, for the greatest longevity benefits, according to some studies.
Not all produce counts equally toward the daily target, with fresh, non-starchy vegetables and fruits providing greater benefits than fruit juices or starchy vegetables like potatoes.
Increasing your intake can be done with simple dietary adjustments, such as adding more vegetables to meals and replacing processed snacks with fresh produce.

For decades, the simple, memorable message of '5 a day' has served as a global standard for fruit and vegetable consumption. Derived from World Health Organization (WHO) recommendations, the guideline suggests eating five 80-gram portions (400g total) of fruit and vegetables daily to reduce the risk of non-communicable diseases. However, the landscape of nutrition science is constantly evolving, and several large-scale studies in recent years have uncovered new insights, leading to the debate over whether this target should be raised.

The Shift from 5 to Higher Targets

Around 2014, a significant study from University College London (UCL) suggested that consuming seven or more portions of fruit and vegetables daily could offer greater protection against premature death. Analyzing data from over 65,000 UK adults, the research found that high produce consumption was linked to a significantly lower risk of death from any cause. This led some experts to advocate for a higher target, sometimes referring to 7 a day as a more optimal goal.

Further research published in the American Heart Association's journal Circulation in 2021 also indicated that while five servings provided significant benefits, eating more than five did not provide substantial additional mortality benefits. This meta-analysis suggested an optimal combination of two servings of fruit and three servings of vegetables for longevity benefits.

Why Guidelines Still Favor the '5 a day' Message

Despite the evidence for increased intake, most public health organizations maintain the '5 a day' message. This is due to practical and psychological factors:

Achievability: Five portions is a more realistic and achievable goal for the general public compared to a higher target.
Clarity and Simplicity: The '5 a day' message is well-established and easily understood.
Incremental Progress: Any increase in produce consumption offers health benefits, making five a valuable starting point.

The Scientific Differences: 5 vs. 7 Portions

Comparison of 5-a-Day vs. Higher Intake Benefits


Feature	5 Portions a Day (80g each)	7-10+ Portions a Day (80g each)
Associated Health Risks	Significantly reduced risk of cardiovascular disease, stroke, and certain cancers compared to lower intake.	Studies suggest even further reduced risk of all-cause mortality, cardiovascular disease, and cancer compared to five portions.
Optimal Combination	Research suggests an ideal mix is 2 fruits and 3 vegetables for longevity.	Some experts suggest a higher vegetable-to-fruit ratio, like 3 fruits and 6 vegetables, to maximize benefits.
Public Messaging	The well-established, simple, and widely recognized public health target.	Considered a more ambitious, optimal goal for those already meeting the '5 a day' target.
Nutrient Saturation	Provides a broad spectrum of vitamins, minerals, fibre, and antioxidants.	Eating more provides even more beneficial plant chemicals, though some studies suggest a threshold for additional mortality benefits.

Practical Ways to Increase Your Intake

Increasing your fruit and vegetable intake is achievable with simple changes:

Add vegetables to every meal. Incorporate spinach into eggs or extra veggies into sauces.
Swap unhealthy snacks. Choose fresh fruit or vegetable sticks instead of processed options.
Bulk up meals with plant-based foods. Increase vegetables and pulses in dishes like stews.
Maximize your freezer and pantry. Utilize frozen and canned produce, checking for added sugars and salt.
Focus on variety. Aim for a wide range of colors to get diverse nutrients.

Conclusion

While the official advice remains at least 5 portions of fruit and vegetables a day, scientific evidence suggests that consuming higher amounts, closer to seven or more, may lead to greater health benefits and a lower risk of premature mortality. The '5 a day' message serves as an effective and achievable baseline. For those aiming to maximize health, a higher intake is a science-backed goal. The key message is to prioritize eating more fruit and vegetables, focusing on fresh, non-starchy varieties and a diverse diet.

Resources

British Dietetic Association: Provides a clear overview of the 5-a-day guidelines, portion sizes, and tips.
Harvard T.H. Chan School of Public Health: Offers extensive resources on the health benefits of vegetables and fruits.
NHS Eatwell Guide: Detailed information on a healthy, balanced diet, including fruit and vegetable recommendations.

Frequently Asked Questions

No, the official public health recommendation from bodies like the NHS and WHO remains a minimum of five portions of fruit and vegetables per day. While research suggests greater benefits from higher intake, the '5 a day' target is maintained for its simplicity and achievability for the general public.

An official portion is typically defined as 80 grams of fresh, frozen, or canned fruit and vegetables. This can be one medium-sized fruit, two smaller fruits, three heaped tablespoons of vegetables, or a handful of berries.

Most do, but there are exceptions. Starchy vegetables like potatoes do not count, as they are considered a starchy food source. Also, beans and pulses only count as a single portion, regardless of the amount consumed, and fruit juice is limited to one 150ml portion per day due to its high sugar content and low fiber.

No, frozen and canned produce can be just as nutritious as fresh. They are processed soon after harvest, locking in many of the nutrients. When buying canned, choose varieties in natural juice or water with no added sugar or salt.

A higher intake of fruit and vegetables is linked to a reduced risk of chronic diseases, including heart disease, stroke, and certain cancers. They are also packed with essential vitamins, minerals, and fiber that support overall health.

While fruit is healthy, it is also a source of sugar. Some nutritionists suggest prioritizing vegetables over fruit, especially if you are watching your sugar intake. Most research indicates optimal benefits come from a mix, such as two servings of fruit and three of vegetables.

Try incorporating vegetables into every meal. Add extra vegetables to stir-fries, soups, and casseroles. For a high-impact strategy, swap out a portion of meat in a dish for pulses or a plant-based alternative.