How Many Fruit and Vegetables Should I Eat?

You know fruit and vegetables are good for you—but how much do you actually need to give your body the best support? Maybe you already have some veggies with dinner and grab a piece of fruit now and then—but is that enough? And when does too much fruit become bad for you?

We get it. Nutrition can be confusing. There’s so much information out there, and sources often contradict each other. That uncertainty can be frustrating. It can feel like you’re constantly starting over—when really, you just want to take more control over your health.

Eating enough fruit and vegetables every day is one of the most powerful ways to improve your health. We’re here to help. After reading this post, you’ll be able to add more fruit and veg into your daily routine with confidence.

How Much Do I Actually Need?
The World Health Organization recommends eating at least 400 grams of fruits and vegetables (i.e. 5 portions) per day (1). That’s a great starting point—but more is even better! Research shows that 800 grams of fruit and vegetables per day is optimal for good health. At this level, your risk of heart disease, stroke, and premature death is significantly reduced (2).

In practical terms, this means 3–4 pieces of fruit and around 400 grams of vegetables per day. Aim to eat a variety of colors and types, as each one contains different beneficial components. By mixing it up, you’ll get a broader range of vitamins, minerals, antioxidants, and fiber every day. Eat the rainbow!

Step by Step
Does 800 grams sound like a lot? Don’t worry. Research shows that every extra 200 grams of fruit and vegetables improves your health. It doesn’t have to be perfect—every step counts.

Here’s a simple rule of thumb: aim to include fruit and/or vegetables with all three main meals. That alone gets you most of the way there.

These tips can also help boost your intake:

• Have an extra piece of fruit or some veggies as a snack during the day.
• Frozen fruit and vegetables—like blueberries, mango, or broccoli florets—are just as healthy as fresh. They’re often cheaper, keep longer, and are pre-cut.
• Sneak in veggies at breakfast, like in our Carrot Cake Oatmeal recipe. Grated carrot or zucchini works great in porridge or smoothies.
• Add vegetables to lunch: try a veggie soup (make a big batch and freeze portions), a salad, or some raw veggies on the side. We’re big fans of carrots, radishes, and sliced bell peppers.
• Fill about half your dinner plate with vegetables. For convenience, use pre-cut veg or fresh meal boxes.
• Try starting your day with a loaded green smoothie—blend mango, raspberries, zucchini, spinach, oats, ground flaxseed, and unsweetened soy milk. Add a couple of soft, pitted dates for natural sweetness. Quick, nutritious, and delicious!

What If This Became a Habit?
By eating plenty of fruit and vegetables every day, you’ll feel more energized, support your immune system, and get loads of essential vitamins, minerals, antioxidants, and fiber. You’ll feel better, give your body what it truly needs, and reduce your risk of chronic disease.

And it all starts with small, doable changes to your routine. It’s absolutely possible—and we’re here to help you make it happen. Curious how we put this into practice? Learn more about our evidence-based lifestyle approach here.