Most of us know we should eat more fruits and vegetables. Very few of us actually do. The good news: you don't need a total diet overhaul. Small, repeatable swaps add up fast.
Written by Vita Globe Editorial Team | Reviewed against CDC data, USDA, FDA and NIH guidance and peer-reviewed research
How can I eat more fruits and vegetables every day?
Aim for 1.5–2 cups of fruit and 2–3 cups of vegetables a day[1]. The easiest wins: add one fruit or vegetable to every meal, keep frozen produce on hand, make produce the easy snack, and bulk up dishes you already cook. Higher intake is linked with lower risk of heart disease and early death[2].
Caveat: Needs vary with age, sex and activity level, so treat these ranges as a general guide.
Sources: CDC MMWR 2022 · Aune 2017 · USDA MyPlate · Verified 2026-09-28
IN THIS ARTICLE
How many people actually eat enough produce?
Not many. Using 2019 national survey data, the CDC found that only 12.3% of U.S. adults met the fruit recommendation and only 10.0% met the vegetable recommendation[1].
Some groups fell even shorter. Men were less likely than women to meet the fruit recommendation (10.1%), and adults living below the poverty level were least likely to meet the vegetable recommendation (6.8%)[1]. Cost, access, time and habit all play a role, which is why the tips below focus on low-effort, budget-friendly moves.
Why does it matter so much?
A 2017 meta-analysis of prospective studies found that every additional 200 g a day of fruit and vegetables (roughly two to two and a half servings) was associated with an 8% lower risk of coronary heart disease, 16% lower risk of stroke and 10% lower risk of death from any cause. Benefits continued up to about 800 g a day. The authors estimated that millions of premature deaths worldwide may be attributable to low intake, if the associations are causal[2].
Produce is also one of the main sources of dietary fiber, which supports regularity and can reduce cardiovascular disease risk. Most Americans don't get the recommended amount, and the Daily Value is 28 g[3].
And the benefit seems to come from the food itself: antioxidant supplements haven't shown the same effect as eating fruits and vegetables[6]. For more on that, see Can Gummies Replace Fruits and Vegetables?
What counts as a cup?
Common rules of thumb from USDA's MyPlate[7]:
- 1 cup of raw or cooked vegetables or fruit
- 2 cups of raw leafy greens = 1 cup of vegetables
- ½ cup of dried fruit = 1 cup of fruit
- 1 cup of 100% juice = 1 cup of fruit (but it lacks most of the fiber, so whole fruit is the better pick)
Fresh, frozen, canned and dried all count[7]. For canned options, look for no-salt-added vegetables and fruit packed in water or juice.
What are the easiest ways to eat more?
At breakfast
- Add berries or a sliced banana to oatmeal, yogurt or cereal.
- Stir spinach, peppers or tomatoes into eggs.
- Blend a smoothie with frozen fruit and a handful of greens.
At lunch and dinner
- Use the half-plate rule: fill half your plate with vegetables and fruit.
- Add a bag of frozen vegetables to pasta, soups, stir-fries and rice dishes.
- Swap half the meat in chili or tacos for beans and extra vegetables.
- Start dinner with a simple side salad or a bowl of vegetable soup.
For snacks
- Keep washed, cut fruit and vegetables at eye level in the fridge.
- Pair baby carrots, cucumber or snap peas with hummus.
- Keep a fruit bowl on the counter, where you'll see it.
Smart shopping
- Buy frozen produce: it keeps for months and cuts waste.
- Choose what's in season for better price and flavor.
- Stock a few nutrient-dense staples. Red peppers, kiwifruit, broccoli and strawberries are top vitamin C sources[4]; sweet potatoes, spinach and carrots are rich in beta-carotene[5].
Where do supplements fit in?
A supplement can help cover specific vitamins on days when your diet falls short. It can't replace the fiber, variety and volume of whole produce, and antioxidant supplements haven't matched the health benefits linked to eating fruits and vegetables[6]. Think of it as a backup, not the plan. If you're deciding whether you need one at all, read Do You Really Need a Daily Multivitamin?
The honest summary
- Only about 1 in 10 U.S. adults meets fruit or vegetable recommendations.
- Every extra serving counts, and benefits are seen up to about 800 g a day.
- Frozen, canned and dried produce all count and make it easier.
- Add one fruit or vegetable to every meal and snack; supplements are a backup, not a substitute.
Our option
Vita Globe Superfood Gummies with Vitamins A, C, E & Zinc
For days when the plate falls short, our superfood gummies provide vitamins A, C and E plus zinc with açaí, acerola and gooseberry extracts, 2 gummies once daily. They're meant to sit alongside the tips above, not replace them. Vegan, gluten-free, non-GMO and third-party lab tested.*
Frequently asked questions
How many servings of fruits and vegetables should I eat a day?
For most adults, 1.5–2 cup-equivalents of fruit and 2–3 cup-equivalents of vegetables per day[1].
Are frozen vegetables as healthy as fresh?
Frozen vegetables are a convenient option and count toward your daily total[7]. Choose plain versions without added sauces or salt.
Does fruit juice count as a serving of fruit?
100% juice counts[7], but it lacks most of the fiber of whole fruit, which is a key reason produce is so beneficial[3]. Make whole fruit your main source.
What's the easiest vegetable to add to meals?
Frozen mixed vegetables or bagged spinach. Both cook in minutes and blend into pasta, eggs, soups and rice.
Sources
- Lee SH, Moore LV, Park S, et al. Adults meeting fruit and vegetable intake recommendations — United States, 2019. MMWR Morb Mortal Wkly Rep. 2022;71(1):1-9. doi:10.15585/mmwr.mm7101a1
- Aune D, Giovannucci E, Boffetta P, et al. Fruit and vegetable intake and the risk of cardiovascular disease, total cancer and all-cause mortality—a systematic review and dose-response meta-analysis of prospective studies. Int J Epidemiol. 2017;46(3):1029-1056. doi:10.1093/ije/dyw319
- U.S. Food and Drug Administration. Interactive Nutrition Facts Label: Dietary Fiber. fda.gov
- NIH Office of Dietary Supplements. Vitamin C: Fact Sheet for Health Professionals. Updated July 31, 2025. ods.od.nih.gov
- NIH Office of Dietary Supplements. Vitamin A and Carotenoids: Fact Sheet for Health Professionals. Updated March 10, 2025. ods.od.nih.gov
- National Center for Complementary and Integrative Health. Antioxidant Supplements: What You Need To Know. Updated July 2023. nccih.nih.gov
- U.S. Department of Agriculture. MyPlate: Fruits; MyPlate: Vegetables. myplate.gov/fruits · myplate.gov/vegetables
About the Vita Globe Editorial Team
The Vita Globe Editorial Team researches and writes our wellness content, working from peer-reviewed research, systematic reviews and guidance from bodies such as the NIH and the FDA. We cite our sources inline and update articles when the evidence changes.
These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease. This article is for informational purposes only and is not a substitute for medical advice. Talk to your healthcare provider before starting any new supplement, particularly if you are pregnant, nursing, taking medication, or caring for a child.
