Current dietary recommendations in US for intake of fruits and vegetables (not fruit juices and potatoes) is about 5 servings of fruit and and 5 servings of vegetables per day. I've seen a slightly lower and much higher recommendations from other countries, institutions, or scientists. The average intake for both combined in the United States is only two.
Five Servings of Fruit
- 5 apples or pears, 5 oranges or bananas, 5 peach or nectarines,
- 3 mangoes, 3 zucchinis, or 2-3 avocados,
- about 70 grapes, 20-40 strawberries,
- half a melon or cantaloupe.
Five Servings of Vegetables
- a bowl of greens (like arugula, kale, spinach, etc.)
- a head of broccoli or cauliflower,
- 30 small carrots.
In a study, people who had five servings of fruits or vegetables each day had:
- a 13% lower risk of death from all causes,
- a 12% lower risk of death from heart disease and stroke,
- a 10% lower risk of death from cancer,
- a 35% lower risk of death from respiratory disease.