How many servings of fruits and vegetables should I eat?

Nutrition professionals, including registered dietitian nutritionists, recommend that most adults aim for at least five servings of fruits and vegetables daily. Federal dietary guidance frames this as about 2 cups of fruit and 2.5 cups of vegetables per day for a 2,000-calorie eating pattern. One serving is typically defined as 1 cup (240 mL) of raw or cooked fruit or vegetables, 1 cup (240 mL) of 100% fruit or vegetable juice, 1/2 cup (120 mL) of dried fruit, or 2 cups (480 mL) of raw leafy greens counted as 1 cup (240 mL) equivalent.

This baseline—roughly five 1-cup servings—supports nutrient needs for vitamins, minerals, fiber, and phytonutrients that reduce risk of chronic diseases when combined with an overall healthy diet. Many public health experts note that variety and color matter: aim to include dark leafy greens, orange and red vegetables, legumes, and whole fruits rather than relying on juice.

Individual needs vary with age, sex, body size, and activity level. Younger children require smaller amounts while highly active adults or pregnant people may benefit from larger vegetable intakes, often three cups or more. Evidence from nutrition science suggests increasing intake above five servings can confer additional health benefits, particularly for cardiovascular and metabolic health.

Practical strategies include filling half the plate with fruits and vegetables at meals, adding vegetables to soups and stir-fries, keeping cut fruit visible for snacks, and including legumes and whole fruits several times per week. A registered dietitian can tailor recommendations to individual calorie needs, health conditions, and preferences. Consistent, gradual increases in intake are sustainable and more effective than abrupt changes.

They should prioritize whole, minimally processed produce, incorporate frozen or canned options without added salt or sugar, and monitor portion sizes; consistent intake supports digestive health, satiety, and long-term weight management and overall wellbeing.