400 g
Fruit & veg per day
WHO recommends at least 400 g (five portions) of fruit and vegetables daily.
Source: WHO 2020
Food guide
What each food group gives your body, good examples, and roughly how much to eat each day.
Key facts
400 g
fruit and vegetables a day (WHO)
25–30 g
fibre a day is a common adult target
5
colours of produce to aim for each day
2×
legumes a week or more is a cheap protein boost
The food groups
3+ servings / day
Vegetables
Fibre, vitamins A and C, potassium. Leafy greens, tomatoes, carrots, peppers, courgette.
2+ servings / day
Fruit
Vitamin C, fibre, antioxidants. Apples, oranges, berries, bananas, dates.
3–6 servings / day
Whole grains
Energy, fibre, B vitamins. Oats, brown rice, bulgur, freekeh, whole-wheat bread.
2–3 servings / day
Protein
Muscle repair, iron, zinc. Lentils, chickpeas, beans, fish, eggs, chicken.
2–3 servings / day
Dairy & alternatives
Calcium, protein, vitamin D. Milk, laban, yoghurt, labneh, cheese, fortified drinks.
small amounts daily
Healthy fats
Heart health, vitamin absorption. Olive oil, nuts, seeds, tahini, avocado, oily fish.
What is one serving?
- Vegetables: 1 cup raw leafy greens or ½ cup cooked
- Fruit: 1 medium piece or 3 dates
- Grains: 1 slice of bread or ½ cup cooked rice or oats
- Protein: 100 g cooked fish or chicken, 2 eggs, or ¾ cup cooked lentils
- Dairy: 1 cup milk or yoghurt, or 30 g cheese
- Fats: 1 tablespoon olive oil or a small handful of nuts
Choose more often vs less often
More oftenLess often
Water, unsweetened teaSoft drinks and sweetened juices
Whole-grain bread, oatsWhite bread, pastries
Grilled, baked or steamed foodDeep-fried food
Fresh fruit, dates, nutsSweets, chips, biscuits
Legumes, fish, poultryProcessed meats like sausages and mortadella
Herbs, lemon, spicesExtra salt and stock cubes
Did you know?
Frozen vegetables and fruit are frozen soon after harvest and keep most of their nutrients — they are a cheap, healthy option.
World health facts
All facts3.9M
Deaths from too little fruit & veg
Low fruit and vegetable intake was linked to about 3.9 million deaths in 2017.
Source: WHO
#1
Low whole grains: top diet risk
Too few whole grains was the leading dietary risk for death worldwide, ahead of sugar.
Source: GBD, The Lancet 2019
25 g+
Fibre adults need daily
Adults should get at least 25 g of natural fibre a day from vegetables, fruit, legumes and whole grains.
Source: WHO 2023
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Serving guides are general adult averages; needs vary with age, size and activity.