Including vegetables as part of a healthy eating pattern can reduce the risk of some chronic diseases, including heart disease and type 2 diabetes, as well stroke and cancer. USDA's My Plate includes all vegetables and 100% vegetable juice in this group. Vegetables can be raw or cooked, and they can be fresh, frozen, canned or dehydrated. This offers a wide variety of options for meeting daily and weekly intake recommendations.
My Plate divides vegetables into the following subgroups: dark-green vegetables, starchy vegetables, red and orange vegetables, beans and peas, and other vegetables. Foods from every subgroup do not have to be consumed daily; instead, they can be incorporated into a weekly eating pattern for optimal health.
Vegetables are an important part of a healthy eating pattern and are excellent sources of many nutrients, including potassium, fiber, folate (folic acid) and vitamins A, E and C. These nutrients are vital for overall health and maintenance of body systems.
Fruits are a good source of vitamins and minerals, recognized for their role in preventing vitamin C and vitamin A deficiencies. People who incorporate fruits and vegetables as part of a healthy eating pattern have a reduced risk of some chronic diseases. USDA's My Plate encourages filling half of the plate with fruits and vegetables at mealtimes.
Fruits are an important part of a healthy eating pattern and the source of many vital nutrients, including potassium, folate (folic acid), and antioxidants including polyphenols. Fruit such as blueberries, cranberries, strawberries and citrus also contain phytochemicals that are being studied for their added health benefits.
Essential Nutrients in Fruit
The nutrients in fruit are vital for overall health and maintenance of body systems. The benefits of these nutrients include:
- Reduced risk of chronic disease: Eating a diet rich in fruit may reduce risk for stroke, cardiovascular disease and type 2 diabetes.
- Improved heart health: The potassium in fruit can reduce the risk of heart disease and stroke. Potassium may also reduce the risk of developing kidney stones and help to decrease bone loss.
- Lower risk of neural tube defects: Folate (folic acid) helps the body form red blood cells. Women of childbearing age who may become pregnant and those in the first trimester of pregnancy need adequate folate. Folate helps prevent neural tube birth defects such as spina bifida.
- Protection against cell damage: An eating pattern where fruit is part of an overall healthy diet provides antioxidants that help repair damage done by free radicals and may protect against certain cancers. It may also have a positive impact on digestive health. Polyphenols are antioxidants that have been shown to alter got ecology, or the proportion of healthy versus harmful bacteria.
How Many Servings of Fruit Are Recommended?
Daily Recommendation
Age No. of servings
Children 2–8 years 1–1.5 cups
Girls 9–18 years
1.5 cups
Boys 9–18 years
1.5–2 cups
Women 19–30 years
2 cups
Women 31+ years 1.5 cups
Men 19+ years 2 cups
Find out more about the relationship of a healthy eating pattern and activity on overall health by visiting the page.
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