From the Guidelines
In a healthy diet, the recommended ratio of fruits to vegetables is generally 1:1, with an emphasis on consuming at least 400 g (5 portions) of fruits and vegetables per day, as guided by the World Health Organization and supported by the most recent evidence 1. To achieve this, it's practical to aim for about 2-3 servings of fruit and 2-3 servings of vegetables daily.
- A serving of fruit is typically one medium piece (like an apple or banana), 1/2 cup of chopped fruit, or 1/2 cup of 100% fruit juice.
- A vegetable serving is about 1 cup of raw leafy vegetables or 1/2 cup of other cooked or raw vegetables. This balance is beneficial because while fruits provide essential vitamins, minerals, and antioxidants, they also contain more natural sugars and calories than most vegetables.
- Vegetables, particularly non-starchy ones, offer similar nutrients but with fewer calories and sugars, plus they typically provide more fiber.
- This balance helps maintain healthy blood sugar levels, supports digestive health, and ensures you get a wide spectrum of nutrients while managing caloric intake, as emphasized in various dietary guidelines, including those from the European Society of Cardiology 2 and the American family physician 3.
From the Research
Fruits and Vegetables in a Healthy Diet
- The Dietary Guidelines for Americans 2010 recommend that one-half of your plate should be fruits and vegetables 4.
- Adults should consume 1.5-2 cup-equivalents of fruits and 2-3 cup-equivalents of vegetables daily 5.
- A healthy diet supports healthy immune function and helps to prevent obesity, type 2 diabetes, cardiovascular diseases, and some cancers 5, 6.
Ratio of Fruits to Vegetables
- There is no specific recommended ratio of fruits to vegetables in the provided studies.
- However, the studies suggest that a diet rich in both fruits and vegetables is essential for maintaining good health 4, 5, 6, 7.
- The Mediterranean diet, which is characterized by high consumption of fruits, vegetables, legumes, olive oil, and whole grains, is considered a healthy dietary pattern 6, 8.
Importance of Fruits and Vegetables
- Fruits and vegetables supply dietary fiber, vitamins, and minerals, and are sources of phytochemicals that function as antioxidants, phytoestrogens, and antiinflammatory agents 4, 7.
- A diet rich in fruits and vegetables can help reduce the risk of chronic diseases, such as cardiovascular disease and cancer 5, 6, 7.
- Fruits and vegetables are also important for maintaining a healthy immune system, particularly during times of high oxidative stress, such as during the COVID-19 pandemic 8.