Eat more vegetables and whole fruit
A varied daily supply of produce provides fiber and nutrients that support long term health.
The number, drawn
Why it matters
Vegetables and fruit supply fiber and essential micronutrients as part of a diet that helps protect against chronic disease. WHO's 2026 guidance sets a minimum of 400 g daily for adults.
How to do it
- Add vegetables to both lunch and dinner.
- Keep whole fruit ready for a snack or dessert.
- Use frozen or canned produce without added sugar or excess salt when it is easier.
- Aim for variety; potatoes do not count toward the NHS fruit and vegetable target.
Do it
Pick the time you have. Anything beats nothing.
Start with the time you have
1 minute
Think through today's meals. Name the next meal missing vegetables, then choose one vegetable to add.
5 minutes
Wash fruit or vegetables you already have and put a portion ready for your next snack or meal, following any prescribed diet.
15 minutes
Prepare an extra vegetable side for lunch or dinner, using fresh, frozen or canned produce without added salt or sugar.
30 minutes
Plan vegetables for three dinners and fruit for snacks; choose frozen or canned options where they save time or waste.
A plan
Add variety gradually
- Week 1: Add one portion each day where you usually miss fruit or vegetables.
- Week 2: Add a different color or type to another meal.
- Week 3: Review your usual day and work toward five varied portions, using foods you enjoy.
In real life
- Add 80 g of cooked frozen peas to your dinner.
- Choose an apple or pear for your usual afternoon snack.
- Stir canned tomatoes and vegetables into a pasta sauce.
Watch out for
- Common mistakeDo not count potatoes as one of your five: keep them as your starch and add another vegetable.
- Common mistakeDo not use several juices to reach five portions: juice and smoothies together count only once, up to 150 ml daily.
Trusted guides
In Netherlands
In the Netherlands, the Voedingscentrum advises at least 250 g of vegetables and 200 g of fruit a day.
Voedingscentrum checked
Check usSources
- Evidence grade
- A Meta-analyses of randomised trials, or a major guideline consensus.
- Basis
- WHO 2026 dietary guidance and current NHS portion guidance
- The number
- At least 400 g of fruit and vegetables daily (WHO, 2026)
- Outcome
- adult fruit and vegetable intake, at least this amount
- Comparison
- WHO daily minimum
- Tier 1 guidelineHealthy dietWHO, 2026
- Tier 1 guideline5 A Day: what counts?NHS, 2026
General health information, not a diagnosis or an individual treatment plan. Personalization changes the order of suggestions; it does not assess your medical risks. Follow the cautions and consult a qualified clinician when needed.