What food groups should you aim for at least 5 servings per day? A guide to fruits and vegetables

October 8, 2025 •

3 min read

According to a 2021 meta-analysis published in the journal Circulation, consuming about five servings of fruits and vegetables daily is associated with a lower risk of death from all causes. The primary food groups you should aim for at least 5 servings per day are fruits and vegetables, which are packed with vitamins, minerals, and fiber essential for optimal health.

Quick Summary

This article details why consuming at least five daily servings of fruits and vegetables is crucial for long-term health. It provides a breakdown of what constitutes a serving, explains the powerful health benefits, and offers practical strategies to easily incorporate more produce into your daily diet. Readers will find tips for shopping, meal prepping, and increasing variety to meet nutritional goals.

Key Points

Prioritize fruits and vegetables: Aim for at least 5 servings daily, primarily from fruits and vegetables, to reduce the risk of chronic disease and promote overall health.
Understand portion sizes: A standard serving is approximately 80g of fresh, frozen, or canned produce. For visual guides and examples, refer to {Link: Healthline https://www.healthline.com/health-news/how-the-5-a-day-of-fruits-and-vegetables-improves-your-health}.
Embrace all forms of produce: Fresh, frozen, canned, and dried options are all nutritious and contribute to your daily goal. Frozen and canned are often convenient and affordable choices.
Diversify your intake: Eating a variety of colored fruits and vegetables, often referred to as 'eating the rainbow', ensures a wide spectrum of essential nutrients.
Strategize for every meal: Incorporating produce throughout the day at breakfast, lunch, dinner, and snacks helps meet the daily target.
Be mindful of added ingredients: Choose canned and frozen products without added sugars or salts, and limit fruit juice and smoothies to one portion daily due to lower fiber and higher sugar.
Seek variety for longevity: Studies suggest an optimal mix for longer life includes two servings of fruit and three servings of vegetables daily.
Substitute wisely: Replacing higher-calorie ingredients with fruits and vegetables can support weight management due to their low-calorie, high-fiber content.

Major health bodies worldwide, such as the World Health Organization (WHO), endorse consuming a minimum of five portions of fruits and vegetables daily. Adopting a five-a-day approach, generally suggesting about two portions of fruit and three of vegetables, is significantly linked to a decreased likelihood of death from chronic conditions like heart disease, stroke, and certain cancers. This goal is achievable and easily integrated into daily life.

The essential contribution of fruits and vegetables

Fruits and vegetables are nutrient-rich foods that provide numerous health advantages, often with fewer calories than other food categories. They are abundant in key vitamins (A, C, K), minerals (potassium, magnesium), dietary fiber, and various phytochemicals and antioxidants.

Health advantages of a diet rich in produce

Consuming a diet rich in fruits and vegetables is associated with several health benefits, including a reduced risk of chronic diseases such as type 2 diabetes and various cancers, improved heart health through managing blood pressure and cholesterol, aid in weight management due to being low in calories and high in fiber and water, support for digestive health, and a stronger immune system. For more details on the health advantages, see {Link: Healthline https://www.healthline.com/health-news/how-the-5-a-day-of-fruits-and-vegetables-improves-your-health}.

Understanding portion sizes

A standard portion of fruits and vegetables is approximately 80 grams of fresh, frozen, or canned produce. For examples of typical portions, such as a medium fruit or three heaped tablespoons of cooked vegetables, see {Link: NHS https://www.nhs.uk/live-well/eat-well/5-a-day/portion-sizes/} and {Link: Healthline https://www.healthline.com/health-news/how-the-5-a-day-of-fruits-and-vegetables-improves-your-health}. Note that a 150ml glass of 100% fruit or vegetable juice or a smoothie counts as a maximum of one portion per day due to reduced fiber and increased sugar availability.

Simple ways to increase your daily intake

Increasing fruit and vegetable consumption can be achieved through simple adjustments throughout the day. Ideas for incorporating produce at breakfast, lunch, dinner, and snacks can be found on {Link: Diabetes Australia https://www.diabetesaustralia.com.au/blog/14-easy-ways-to-get-more-fruit-and-vegetables-in-your-diet/} and {Link: American Heart Association https://www.heart.org/en/healthy-living/healthy-eating/add-color/how-to-eat-more-fruits-and-vegetables}.

Fresh, frozen, or canned: A comparison

Fresh, frozen, and canned fruits and vegetables all contribute to your daily intake and are nutritious. Frozen and canned options are often processed quickly to preserve nutrients and can be more cost-effective and convenient. However, choosing options without added sugar or salt is recommended.

Comparison of produce options


Feature	Fresh	Frozen	Canned
Nutrient Content	Excellent, though can diminish with storage	Excellent, typically flash-frozen to retain nutrients.	Good, with potential minor nutrient loss during processing.
Convenience	Requires washing and cutting.	Very convenient; often pre-prepared.	Convenient; pre-cooked and ready.
Cost	Varies seasonally; can be higher.	Generally more affordable and stable in price.	Budget-friendly with consistent low prices.
Storage Life	Shorter shelf life.	Longest shelf life.	Long shelf life.
Considerations	Purchase in season for optimal flavor and value.	Check for added sauces or flavorings.	Opt for varieties without added sugar or salt.

Conclusion: Building healthy habits

Achieving at least five daily servings of fruits and vegetables is attainable and provides significant health benefits. Prioritizing a diverse range of produce through mindful portions and meal planning, utilizing fresh, frozen, and canned options, can establish lasting healthy eating patterns. The evidence supports that increasing plant-based foods leads to better health. Further information is available from the World Health Organization (WHO).

Frequently Asked Questions

A standard portion size is 80 grams of fresh, frozen, or canned fruits and vegetables. For fruits, this is roughly one medium piece like an apple or banana, or two smaller fruits like plums. For vegetables, it's about three heaped tablespoons of cooked vegetables or a bowl of salad greens.

No, starchy foods like potatoes, yams, and cassava do not typically count towards the five-a-day target because they are classified as a starchy food, which serves as a different part of the balanced diet. However, sweet potatoes do count.

All forms—fresh, frozen, and canned—are nutritious and can count towards your goal. Frozen produce is often flash-frozen at peak ripeness to preserve nutrients, while canned options can be just as good if you choose those without added salt or sugar. The best approach is to include a variety of forms for convenience and nutrition.

No. A glass of 100% fruit or vegetable juice or a smoothie can only count as a maximum of one of your five-a-day, no matter how much you drink. This is because juicing can remove some of the beneficial fiber and releases the sugars.

A diet rich in fruits and vegetables is linked to a lower risk of chronic diseases such as heart disease, stroke, certain cancers, and type 2 diabetes. They also support healthy digestion, aid in weight management, and provide essential vitamins and minerals.

Start by adding small amounts to dishes you already enjoy. For example, add shredded vegetables to pasta sauces, include extra salad greens on sandwiches, or blend spinach into a fruit smoothie. Stock up on convenient frozen or canned options to make adding vegetables quick and easy.

While the principle of aiming for five servings a day applies to all, the actual portion size for children is typically smaller, often defined as the amount that fits in the palm of their hand. The overall intake should still emphasize fruits and vegetables.

A large meta-analysis found that consuming about five daily servings of fruits and vegetables, ideally as two servings of fruit and three servings of vegetables, was associated with the greatest longevity and lowest risk of mortality.