COVID-19 Update: How to protect yourself. Click Here to Learn More.

How Many Fruits and Vegetables Should You Be Eating?

Research suggests eating more fruits and vegetables every day reduces cancer and heart disease risk, ultimately promoting longevity.

According to Choose My Plate, an initiative by the U.S. Department of Agriculture, the amount of fruits and vegetables we eat every day depends on age, gender and level of physical activity. The daily recommendations, based these factors, range anywhere from 1 to 2 cups of fruit, and 1 to 3 cups of vegetables.

Following a Primarily Raw Plant-Based Diet
For those of you who consume these suggested amounts every day, we have a message for you: It's certainly a great start, but it's simply not enough. You see, on The Hallelujah Diet you consume nothing but plant-sourced foods, 85 percent raw and 15 percent cooked.

Eating more fruits and vegetables everyday promotes longevity.Eating more fruits and vegetables everyday promotes longevity.

When you eliminate processed meals, sugary snacks, meats and dairy products, that leaves only the freshest sustenance of the earth for consumption – fruits, vegetables, whole grains, nuts and seeds. Since we believe that God's Original Diet, an inspiration from Genesis 1:29, was His gift to us, showing us the way to fuel our bodies properly with natural, living foods, we believe 1 to 3 servings of fruits and vegetables isn't enough.

Some research even suggests that eating more fruits and vegetables every day reduces cancer and heart disease risk, ultimately promoting longevity.

"Research suggests eating 10 portions of fruits and vegetables daily."

Aim for 10 portions a day
Researchers at Imperial College London analyzed 95 studies to determine if eating more than the recommended five-a-day was more beneficial for overall wellbeing. The researchers assessed 2 million people, some living with heart disease, cardiovascular disease and cancer, some who had a stroke and others who had passed.

In their findings, the researchers assessed that individuals who ate at least five portions of fruits and vegetables per day had a lowered risk of disease, but those who ate closer to 10 portions were in better shape. In fact, the researchers concluded that 7.8 million of the premature deaths worldwide in 2013 had the potential to be prevented if people ate between five and 10 portions of fruits and vegetables every day.

These suggestions make sense to us, and they align with God's plan – to fuel our bodies with an abundance of the natural sustenance of the earth, as it provides the proper fuel we need to heal our systems back to health. If you're interested in learning about what a normal day on the Hallelujah Diet looks like, check out our Get Started Guide.


  1. Meta Pope May 8, 2017

    What is considered a portion of vegetable? How may ounces is a portion of vegetables? If I am correct you suggest two fruits a day because of the sugar content. So if I have two fruits and 8 portions of vegetables to make 10 portions total. How many ounces of vegetables equals 8 portions? Thank you for your help.

    • Melody Hord May 10, 2017

      According to Dr. Russell Blaylock, with raw loose vegetables such as leafy greens, a serving size is a cup. With denser vegetables such as Brussels sprouts and broccoli, a serving is ½ cup.

  2. Billie King May 8, 2017

    What do you consider a serving size, 1 cup as well as USA?

  3. what is one portion of fruit???

  4. Angela Solomon May 9, 2017

    This is a very interesting, when we are consuming our veggies and fruits each day we are always second guessing ourselves on how much to eat. Hoping we got what we should each day. Always nice to know how much is a good amount so we can follow and stick to it. Thank you for the information.

  5. That’s something like 8 cups, if not more, just of fruits and veggies. That does’t leave much room for beans, grains, etc., etc. It seems like too much food!

  6. Margaret October 28, 2019

    I feel like if your eating a plant based diet . Stick to the two to three fruits an the rest vegetables with your legumes . I don’t actually count this stuff. If your eating healthy . I personally do not believe in all of that. I eat until I’m full. An that takes a lot of food for me.

  7. Annette Whitworth October 29, 2019

    Thanks for the information about the serving sizes of fruit and veggies. We often hear people say dont eat alot of fruit because of the natural sugars. So now I know how to balance it out with both veggies and fruit.

  8. Thanks for helping us understand the recommended portion sizes. Sometimes that is not mentioned, and we are left to our own devices when planning our menus and shopping lists.

  9. CAROLYN B CALHOUN October 30, 2019

    It helps to have an estimate of size and portions with the fruits and vegetables. If you are in fact eating a plant based diet it will basically balance out,

  10. I agree with eating large amounts of vegetables daily, however, I think we need to limit eating the amount of fruit we eat. It is better to keep fruit consumption down to 15% of our daily food intake.

  11. I like to start my day with a green smoothie. I’ve been putting fresh pineapple along with other fresh or frozen fruit in my smoothie. One of my favorite green vegetables for a smoothie is cilantro. It is a great detoxifier and tastes good with the fruit.
    I often eat a plant based soup for lunch and lots of veggies at supper too.
    It is easy for me to consume all the fruits and vegetables this blog encourages.

Leave a Reply

Your email address will not be published.