How many fruits and vegetables should I eat daily?

Health authorities now recommend that adults consume a measurable amount of fruits and vegetables daily to reduce chronic disease risk and support overall nutrition, experts say. In the United States, the Dietary Guidelines suggest about 2 cups (480 mL) of fruit and 2.5 cups (600 mL) of vegetables per day for a person consuming 2,000 calories; the World Health Organization recommends at least 14 oz (400 g) of combined fruits and vegetables daily.

Nutrition specialists note that recommendations vary by age, sex and activity level. Many adults benefit from 1.5 to 2 cups (360 to 480 mL) of fruit and 2 to 3 cups (480 to 720 mL) of vegetables daily. Children and more active adults may need adjusted amounts. Registered dietitians emphasize variety across color and type to ensure intake of fiber, vitamins and phytochemicals.

Public health researchers point to robust evidence that higher intakes are associated with lower risk of heart disease, stroke and certain cancers. The WHO cites population studies indicating that consuming at least 14 oz (400 g) of fruits and vegetables per day contributes to disease prevention and improved population health outcomes. U.S. agencies and professional bodies also encourage filling half the plate with fruits and vegetables at meals.

Practical guidance from clinicians and dietitians includes counting raw leafy greens as a single cup when appropriate, incorporating frozen and canned produce without added sugars or salt, and treating fruit as a whole-food snack rather than juice. Small changes such as adding a serving of vegetables to a sandwich or choosing fruit for dessert can move individuals toward targets.

Health officials call for consistent messaging and systemic measures—school meals, workplace programs and food access initiatives—to help populations meet recommendations. Experts say incremental increases in fruit and vegetable intake yield measurable health benefits over time in populations.