Fruit & Veg
Your daily dose of nutrients for better energy, gut health, and mood
Daily Target:
5 portions What counts as one portion? • 80g of fresh fruit & veg (about a handful) • 30g of dried fruit • 150ml of fruit juice or a smoothie • 80g of beans & pulses • Juices, smoothies, beans, and pulses each count as a maximum of one portion per day. • Sweet potatoes, parsnips, and swedes count towards your goal, while regular potatoes do not.
Eating a variety of fruits and vegetables is one of the best things you can do for your body. They're packed with essential fibre, vitamins, and antioxidants that work together to support your overall wellbeing. This powerful combination helps nourish your gut (which has a real impact on your mood), helps you feel more energised, and keeps your body's systems in balance.
Good sources
1 apple (150 g)
provides
1.9 portions
6 broccoli florets
provides
1 portion
1 carrot
provides
0.75 portions
1 orange (160 g)
provides
2 portions
15 spinach leaves
provides
0.5 portions
What the research says
🇬🇧The NHS recommends five daily portions of fruit and veg to help you get the essential fibre, vitamins, and minerals your body needs to thrive.Read the NHS guidelines
🌍The World Health Organization suggests consuming a minimum of 400g (five portions) of fruit and vegetables daily to lower the risk of chronic disease.Explore the WHO factsheet
🇺🇸US guidelines promote 1.5-2 cups of fruit and 2-3 cups of vegetables per day as part of a healthy diet - only 1 in 10 US adults meet this target.Read this CDC report
