Adults generally need at least 5 servings of a variety of fruits and vegetables each day, with a focus on vegetables making up about 3 servings of this total. An adult portion of vegetables is typically around 80 grams or about 1 cup cooked or 2 cups raw leafy vegetables
. Here are key guidelines from various sources:
- The NHS recommends at least 5 portions of fruit and vegetables daily, with one portion being 80g. This includes vegetables such as 2 broccoli spears, 3 heaped tablespoons of cooked vegetables, or 1 medium tomato per portion
- The U.S. Dietary Guidelines suggest adults eat 2 to 3 cups of vegetables per day, depending on age and sex
- Harvard Health emphasizes 3 servings of vegetables daily as part of a total 5 servings of fruits and vegetables for optimal health benefits, highlighting leafy greens and colorful vegetables rich in vitamins and antioxidants
- Australian guidelines recommend at least 5 serves of vegetables daily, with one serve approximately 75g (half a cup cooked vegetables or 1 cup raw salad vegetables)
- European guidelines vary but generally recommend 3 to 5 portions or about 300-400g of vegetables daily, with half the plate ideally vegetables
In summary, aiming for at least 3 servings (about 2 to 3 cups) of vegetables daily as part of a total 5 servings of fruits and vegetables is widely recommended for adults to support overall health and reduce disease risk
