You need at least five servings of fruits and vegetables a day, says experts

By Ea Francisco | Lead photo by Edceee/Unsplash | Illustrations by Lara Intong

Food trends come and go, but fruits and vegetables are timeless. Ask any expert and they’ll always tell you to get more vegetables and fruits into your diet. Unless you’re actively trying to incorporate it into your meals, you’re most likely not getting your daily servings.

According to the US Dietary Guidelines, you need around five to nine servings of fruits and vegetables a day. Naturally, your daily quota depends on your age, lifestyle, and daily calorie intake but generally, you need at least five servings a day. That translates to two cups of fruit and two and a half cups of vegetables.

When you don’t meet your daily quota, you end up with nutrient deficiency, which leads to a whole lot of diseases that are just too many to list down. It also means you’re more likely to gain weight and have high blood pressure. A study also found that people who ate seven or more servings of fruits and vegetables are 42 percent less likely to die.

It can be pretty hard to estimate how much one serving really is, so here’s a short list of what one serving looks like.


One banana

Eight large strawberries

One apple

20 cherry tomatoes

One orange

One mango

Two kiwis

One grapefruit

Half cup diced Pineapple

Half an avocado 

36 grapes 


 One bell pepper 

Two cups raw kale 

Two cups raw spinach 

One cup green peas 

Eight spears of asparagus 

12 baby carrots 

One ear of corn  

One-half large acorn squash 

Five broccoli florets 

One potato 

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