Do You Really Need 2 Fruits and 5 Vegetables Every Day?

Many of us don’t really think about how much fruits and vegetables we should be eating. As long as we are eating some, right?

Well, not really. Adding fruits and vegetables to your daily diet is a great first step; eating enough of them is even better. But what counts as enough?

You may have heard of the ‘2 fruits and 5 vegetable servings a day’ advice. Is it really true?

In short, yes, you do need that many servings a day to stay healthy. In this guide, we explain what the 2 fruits & 5 veggies recommendation means for your health, the science behind it, and easy ways to add more fruits and vegetables to your diet.

Do You Need 2 Fruits and 5 Vegetables Daily?

The 2 fruits, 5 vegetables campaign started in Australia, then spread to other countries, as a way to encourage people to eat a more balanced diet.

But why the specific numbers?

The numbers are more of a general guidance, rather than strict requirements. The goal is to eat more fruits and vegetables, and having these numbers in mind makes that easier.

As we mentioned, getting enough fruits and veg in your diet makes a big difference in your health. One study looked at health outcomes in people who ate at least 5 servings of fruits and vegetables a day, and compared them to those who ate only 2 servings.

Researchers found that those who ate 5 servings had a 10-13% lower risk of dying from chronic conditions like heart disease, stroke, type 2 diabetes, cancer, and hypertension.

Getting enough fruits and vegetables is, quite literally, a matter of life and death. According to a report by the World Health Organization, an estimated 3.9 million people globally died in 2017 due to lack of sufficient fruits and vegetables in their diets.

WHO recommends eating at least 400g of fruits and veggies daily, while other health experts go with the 2 & 5 guidance. You don’t have to obsess over the numbers; try to add a fruit or vegetable to every meal you eat, and have them as your snacks.

What’s a Serving of Fruits and Vegetables?

One medium whole fruit like a banana, an apple, or an orange counts as one serving. If you’re having dried, cooked, or canned fruit, half a cup makes one serving. And if you’re making a smoothie, one cup of fruit makes a single serving. Avoid adding any sweeteners, if possible.

As for vegetables, it depends on if they are cooked or raw. For cooked spinach, peas, cauliflower, or carrots, half a cup counts as one serving. If you’re having raw vegetables, like in a salad, one cup makes a single serving. So, a large dinner salad could have two servings of veggies.

Why Fruits and Vegetables Are Important for Your Health

Fruits and vegetables provide us with important nutrients. This is something that’s drummed into us from when we are young, whether in class or at home as our parents try to get us to eat broccoli.

When you look at some of the specific benefits of these nutrients, you realise why eating enough fruits and veggies makes a big impact on our health.

• Vitamins from fruits and vegetables, including vitamins A, C, and E, are important for bodily functions like healing, fighting off diseases, and keeping your skin healthy.
• Fruits and veggies reduce and prevent chronic inflammation, which is a major contributing factor behind a lot of chronic health problems, like heart disease, type 1 diabetes, and dementia. They do this through antioxidants and anti-inflammatory agents.
• Fruits and vegetables are essential for athletic performance and overall fitness. They contain nutrients such as nitrates that boost blood flow and nutrient delivery, protective antioxidants that prevent muscle damage and help in recovery, immune-boosting vitamins, and substances that naturally enhance sports performance (ergogenics).
• Minerals in fruits and veggies, including magnesium, zinc, and potassium, support your bones, brain, heart, and muscles.
• Fruits and vegetables are a great source of fiber, which supports digestion, protects your heart health (by mopping up bad cholesterol), maintains optimal blood sugar levels, and keeps your gut health in good form.
• Eating sufficient fruits and vegetables supports healthy aging by preventing diseases, keeping your bones and muscles strong (important for mobility), and protecting major organs like your heart and brain.

Color Your Plate: Why a Variety of Fruits and Vegetables is Key

One of the most important things to keep in mind when adding fruits and vegetables to your diet is to have as much variety as possible. Eat different kinds of fruits and vegetables, have them in both cooked and raw form, and choose different colors.

Color variety is especially important, since similar-colored foods tend to have the same nutrients. For example, orange-colored fruits and vegetables, like oranges, mangoes, carrots, and papayas, are rich in Vitamins A and C. Green-colored produce, on the other hand, contains lutein and zeaxanthin, two nutrients that are good for your eyes.

Easy Ways to Add Fruits and Vegetables to Your Diet

Eating 2 fruits and 5 vegetables every day doesn’t mean you have to make radical changes to your diet. There’s no need to omit an entire food group or change how many meals you eat per day. Just focus on adding more fruits and vegetables to what you’re already eating.

Eat an apple along with your breakfast or add some bananas to your morning cereal. Have a salad along with your lunch, and keep foods like carrots, cucumbers, and berries on hand to eat as snacks.

There is so much you can do with fruits and vegetables in addition to eating them as they are. Some of our favorite fruit and veggie recipes include slow-cooked beef and vegetable stew (you can throw in just about any vegetable you have in your kitchen), a roasted vegetable salad (great if you‘re not a fan of raw salads), and fluffy banana pancakes.

You can also enjoy fruit and vegetable smoothies, but in moderation, as they pack lots of calories.

Healthy and Fit Bodies are Made in the Kitchen

If you want to build your fitness and improve your athletic performance, eating a healthy and balanced diet with lots of fruits and vegetables is just as important as working out.

Start with the 2 & 5 target to get a feel of how much fruit and veg you need to be eating each day. With time, you’ll be able to reach the daily target without having to worry about tallying up your servings.

At Ace Sports Clinic Toronto, we can connect you with a reliable dietician or nutritionist to help you eat more fruits and vegetables or give you expert guidance on improving your diet.

Reach out to us on 1-833-266-5223 to get connected to a dietician or nutritionist and start eating healthier.

Disclaimer: This blog post is for informational purposes only. Consult with a qualified professional for personalised guidance based on your specific needs and circumstances.