<img src="https://images.immediate.co.uk/production/volatile/sites/30/2024/09/fruitveg440-6c0e1fd.jpg?quality=90&resize=620,413" srcset="https://images.immediate.co.uk/production/volatile/sites/30/2024/09/fruitveg440-6c0e1fd.jpg?quality=90&resize=360,239 360w, https://images.immediate.co.uk/production/volatile/sites/30/2024/09/fruitveg440-6c0e1fd.jpg?quality=90&resize=180,119 180w, " sizes="(max-width: 620px) 100vw, 620px" width="620" height="413" class="wp-image-909782 alignnone size-landscape_thumbnail" alt="A variety of fruit and vegetables laid out on a table" title="How many portions of fruit and veg should I eat?" /> <p class="p1">How many portions of fruit and veg should I eat?We are big believers in the benefits of a diet loaded with fruit and vegetables, as well as other nutritionally dense wholefoods, but where did the five-a-day mantra come from and does it still stack up?</p>
<p class="p1"><b>Discover what counts as </b><a href="/health/nutrition/what-counts-five-day#" target="_blank" rel="noopener"><span class="s1"><b>1 of your 5 a day</b></span></a><b> and read about the </b><a href="/howto/guide/are-frozen-fruit-vegetables-healthy-fresh" target="_blank" rel="noopener"><span class="s1"><b>health benefits of frozen</b></span></a><b> and </b><a href="/health/nutrition/are-tinned-fruit-and-vegetables-good-you" target="_blank" rel="noopener"><span class="s1"><b>canned fruit and vegetables</b></span></a><b>.</b></p>
<h2 class="p1">Why should we eat 5-a-day?</h2>
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<p class="p1">It’s one of the best known pieces of dietary advice. Eating <a href="https://www.nhs.uk/live-well/eat-well/5-a-day/" target="_blank" rel="noopener"><span class="s1">‘five-a-day’</span></a> is a campaign which encourages people to eat a combination of at least five portions of fruit and vegetables every day. It was initiated in response to the <a href="https://www.who.int/news-room/fact-sheets/detail/healthy-diet" target="_blank" rel="noopener"><span class="s1">World Health Organisation</span> (WHO)</a> and their recommendation to eat a minimum of <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4644575/#:~:text=The%20World%20Health%20Organisation%20and,per%20day%20excluding%20starchy%20vegetables" target="_blank" rel="noopener"><span class="s1">400g of fruit and vegetables</span></a> (excluding starchy vegetables) a day to lower the risk of serious health problems. The number five was chosen because it was felt to be both an achievable goal and a memorable number.</p>
<p class="p1">Numerous <a href="https://pubmed.ncbi.nlm.nih.gov/32209967/#:~:text=Epidemiological%2C%20toxicological%20and%20nutritional%20studies,%2C%20diabetes%2C%20and%20Alzheimer%27s%20disease" target="_blank" rel="noopener"><span class="s1">studies</span></a> support the benefits of eating fruit and veggies, including helping to reduce the risk of heart disease, stroke, certain cancers, diabetes and obesity. This is because fruit and vegetables are a major source of several nutrients that have a strong association with fighting disease.</p>
<h2 class="p1">How many portions of fruit and veg is best?</h2>
<p class="p1">Over the years, new evidence has come to light including a <a href="https://www.ucl.ac.uk/news/2014/apr/ucl-study-finds-new-evidence-linking-fruit-and-vegetable-consumption-lower-mortality" target="_blank" rel="noopener"><span class="s1">study</span></a> by University College London (UCL) that suggests people who eat seven or more portions of fruit and vegetables may live longer. Despite this, the UK guidelines have not changed because it was felt that a higher number than five may discourage people.</p>
<p class="p1">There was also the <a href="https://bmcmedicine.biomedcentral.com/articles/10.1186/s12916-017-0791-y" target="_blank" rel="noopener"><span class="s1">SMILE trial</span></a>, a ground-breaking study on the impact of diet on mood. This reported improvements when eating a Mediterranean-style diet that included three portions of fruit and six of vegetables each day.</p>
<p class="p1">There is a growing body of evidence suggesting the <span class="s1"><a href="https://www.ahajournals.org/doi/10.1161/CIRCULATIONAHA.120.048996" target="_blank" rel="noopener">five-a day goal remains relevant</a>,</span> although we’re likely to benefit from higher amounts, so we should aim for seven to 10 portions per day.</p>
<h2 class="p1">How many plant foods should we eat a week?</h2>
<p class="p1">Recently, the <a href="https://journals.asm.org/doi/10.1128/msystems.00031-18" target="_blank" rel="noopener"><span class="s1">American Gut Project</span></a> has suggested we should be aiming for <a href="/health/nutrition/why-eat-30-plant-foods-a-week" target="_blank" rel="noopener"><span class="s1">30 different plant-based foods</span> per week</a> (averaging 4.2 per day). They showed those achieving this had a more diverse population of gut bacteria than those consuming less than 10 plant foods per week, which is thought to improve overall health. If this sounds a lot, you’ll be glad to hear the figure covers more than just fruit and vegetables, allowing you to count wholegrains, nuts, seeds, herbs and spices in your weekly count too.</p>
<h2 class="p1">So, should we still aim for 5-a-day?</h2>
<p class="p1">In short, yes. It’s <a href="https://www.ahajournals.org/doi/10.1161/CIRCULATIONAHA.120.048996" target="_blank" rel="noopener"><span class="s1">still wise to aim for five-a-day</span></a>, although you may benefit from higher amounts, between seven to 10 portions per day. Whatever the number, aim for one third of your daily diet being made up of a variety of fruit, vegetables, beans and pulses.</p>
<h2 class="p1">Which is better 5-a-day or 30 plants a week?</h2>
<p class="p1">Whether you aim for five-a-day or 30 plant foods a week, eating <a href="/health/special-diets/what-plant-based-diet" target="_blank" rel="noopener"><span class="s1">plenty of plant foods </span></a>of different colours and varieties has been linked to a healthier digestive system and, in turn, a number of other health benefits.</p>
<h2 class="p1">Recipes to try</h2>
<p class="p1">We’ve put together a few of our favourite fruit and veg-packed breakfasts, lunches and dinners to help inspire you to reach your target.</p>
<h3 class="p1"><b>Breakfasts with two portions of fruit and veg or more</b></h3>
<p><a href="/recipes/spicy-moroccan-eggs"><div class="image-handler__container image-handler__container–full" style="padding-bottom: calc(100% * (350 / 700));">
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<p><a href="/recipes/creamy-yogurt-porridge-banana-blueberry-almond-topping" target="_blank" rel="noopener">Yogurt porridge with banana, blueberry & almonds</a><br>
<a href="/recipes/spicy-moroccan-eggs" target="_blank" rel="noopener">Spicy Moroccan eggs </a><br>
<a href="/recipes/smoky-rashers-tomatoes-toast" target="_blank" rel="noopener">Smoky rashers & tomatoes on toast </a><br>
<a href="/recipes/egg-hole-smoked-salmon-avocado-toastie" target="_blank" rel="noopener">Egg-in-the-hole smoked salmon & avocado toastie</a></p>
<h3 class="p1">Lunches with three portions of fruit and veg or more</h3>
<p><a href="/recipes/quinoa-squash-broccoli-salad"><div class="image-handler__container image-handler__container–full" style="padding-bottom: calc(100% * (350 / 700));">
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<p><a href="/recipes/chickpea-patties-carrot-raisin-salad" target="_blank" rel="noopener">Chickpea patties with carrot & raisin salad</a><br>
<a href="/recipes/quinoa-squash-broccoli-salad" target="_blank" rel="noopener">Quinoa, squash & broccoli salad</a><br>
<a href="/recipes/bean-salad-yogurt-avocado-dressing" target="_blank" rel="noopener">Bean salad with yogurt avocado dressing</a><br>
<a href="/recipes/green-cucumber-mint-gazpacho" target="_blank" rel="noopener">Green cucumber & mint gazpacho</a><br>
<a href="/recipes/spiced-turkey-patties-fruity-quinoa-salad" target="_blank" rel="noopener">Spiced turkey patties with fruity quinoa salad</a></p>
<h3 class="p1">Dinners with three portions of fruit and veg or more</h3>
<p><a href="/recipes/lamb-buckwheat-noodles-tomato-dressing"><div class="image-handler__container image-handler__container–full" style="padding-bottom: calc(100% * (350 / 700));">
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<p><a href="/recipes/lamb-buckwheat-noodles-tomato-dressing" target="_blank" rel="noopener">Lamb & buckwheat noodles & tomato dressing</a><br>
<a href="/recipes/squash-mushroom-gorgonzola-pilaf" target="_blank" rel="noopener">Squash, mushroom & gorgonzola pilaf</a><br>
<a href="/recipes/honey-mustard-grilled-salmon-puy-lentils" target="_blank" rel="noopener">Honey & mustard grilled salmon with Puy lentils</a><br>
<a href="/recipes/5-day-tagine" target="_blank" rel="noopener">Five-a-day tagine</a></p>
<p class="p1">Want more inspiration? Take a look at our <a href="/recipes/collection/7-day-recipes" target="_blank" rel="noopener"><span class="s1">7-a-day recipe collection</span></a></p>
<h3 class="p1">Enjoyed this? Now read…</h3>
<p class="p1"><a href="/health/nutrition/why-eat-30-plant-foods-a-week" target="_blank" rel="noopener">Why eat 30 plant foods a week?</a><br>
<a href="/health/special-diets/what-plant-based-diet" target="_blank" rel="noopener">What is a plant-based diet?</a><br>
<a href="/howto/guide/12-ways-get-your-five-day" target="_blank" rel="noopener">Top 12 ways to get your 5-a-day</a><br>
<a href="/health/healthy-food-guides/why-are-mediterranean-diets-so-healthy" target="_blank" rel="noopener">What is a Mediterranean diet?</a><br>
<a href="/howto/guide/dried-fruit-good-you" target="_blank" rel="noopener">Top 5 health benefits of dried fruit</a></p>
<p class="p1"><b>Now you’ve boosted your fruit & veg, serve up the perfect portion with our nutritionist’s guide to balanced diets:</b></p>
<p class="p1"><a href="/howto/guide/balanced-diet-women" target="_blank" rel="noopener"><span class="s1">Balanced diet for women</span></a><br>
<a href="/howto/guide/balanced-diet-men" target="_blank" rel="noopener"><span class="s1">Balanced diet for men</span></a></p>
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<p class="p1"><i>This page was last updated on 23 September 2024 by </i><a href="/author/kerrytorrens" target="_blank" rel="noopener"><span class="s1"><i>Kerry Torrens</i></span></a><i>.</i></p>
<p><em>Kerry Torrens BSc. (Hons) PgCert MBANT is a Registered Nutritionist with a post graduate diploma in Personalised Nutrition & Nutritional Therapy. She is a member of the British Association for Nutrition and Lifestyle Medicine (BANT) and a member of the Guild of Food Writers. Over the last 15 years she has been a contributing author to a number of nutritional and cookery publications including BBC Good Food</em></p>
<p><em>All health content on bbcgoodfood.com is provided for general information only, and should not be treated as a substitute for the medical advice of your own doctor or any other healthcare professional. If you have any concerns about your general health, you should contact your local healthcare provider. See our website <a href="https://www.immediate.co.uk/terms-and-conditions" target="_blank" rel="noopener noreferrer">terms and conditions</a> for more information.</em></p>
How many portions of fruit and veg should I eat?
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