Fruits and vegetables

What is

Fruit and vegetables provide a daily source of high-quality nutritional energy, fibre and many micronutrients. In the Mediterranean diet, they make up half the plate, dressed with olive oil and combined with cereals (preferably wholegrain) and pulses.
Fruit: the edible parts of plants, usually resulting from the flower and associated with reproduction (e.g. apples, pears, citrus fruits, bananas, red berries).
Vegetables: leaves (lettuce, cabbage), stalks (celery), flowers (broccoli), vegetable fruits (tomatoes, peppers, courgettes), roots (carrots, turnips) and green pulses (peas, fresh broad beans, eaten as vegetables).
Note: potatoes and other tubers have their own section; here we focus on non-starchy vegetables.

Why include
Why include

International guidelines recommend at least 400 g/day (around 5 portions) for teenagers. Variety is just as important as reaching the recommended amount.

Different colours mean different nutrients:

  • Dark green (spinach, kale): folate and iron.
  • Red/purple (tomatoes, red berries): lycopene and anthocyanins.
  • Orange (carrot, pumpkin): carotenoids.
  • White vegetables (leeks, cauliflower): protective sulphur compounds.

This variety increases your intake of fibre and phytochemicals.

How to plan

Reference amounts (12–14 years)
Aim for a total of 5 portions per day (e.g. 3 portions of vegetables + 2 portions of fruit).
Examples of 1 portion ~80 g: 1 medium piece of fruit; 1 bowl of raw salad (approx. 2 handfuls); ½ cup of cooked vegetables; 1 large tomato.
Adjust according to your appetite and activity level.

Practical examples for planning

  • Breakfast: natural yoghurt with seasonal fruit and oats; or a slice of mixed-grain toast with crushed tomatoes and olive oil.
  • Snacks: a piece of fruit with nuts; or carrot and cucumber sticks with hummus.
  • Lunch/dinner:
    • Salad (half a plate) with lettuce, tomato and carrot + wholemeal pasta with black-eyed beans and tuna.
    • Salad (half a plate) with lettuce, tomato and carrot + wholemeal pasta with black-eyed beans and tuna.
    • Vegetable soup every day as a starter – a simple way to ensure you get one portion.

Weekly plan

  • When shopping, choose 2 staple vegetables (e.g. kale and carrots) and 1 piece of fruit each day.
  • Set aside 30–40 minutes on a Sunday to wash, chop and pack 2–3 boxes of ready-to-use vegetables.
How to plan

 

 

CONSERVATION AND SAFETY

  • Wash fruit and vegetables before eating them (not before storing them).
  • Fridge (0–5 °C): leafy vegetables, cabbages, broccoli, red berries.
  • Fruit bowl: bananas, citrus fruits, tomatoes (for better flavour).
  • Frozen foods are your friends: when properly blanched and frozen, they preserve nutrients and reduce waste.
  • Leftovers: cool quickly and store in the fridge (≤ 24 hours for salads with dressings; soups/stews 2–3 days).

 

Zero WASTE

  • Use stalks (broccoli, cabbage) in soups or stir-fries; grated carrot peel in rice; very ripe fruit in smoothies or quick jams.
  • Set aside a ‘fridge-cleaning day’ in your weekly schedule. Reducing food waste conserves natural resources and cuts emissions throughout the food chain.


In 2022, the EU harvested around 59.8 million tonnes of vegetables; the most commonly produced were tomatoes, onions and carrots.

Portugal is a major fruit producer in the European Union.

Only some European teenagers manage to eat 5 portions a day – all the more reason to plan ahead.

It uses olive oil as the main fat, with herbs and garlic/onion for flavour, and less salt.

 


FOODWISELAB Challenge

To plan and monitor daily intake of fruit and vegetables, emphasising the importance of achieving 5 portions a day in a balanced and practical way.

5 PORTIONS A DAY: A 3-DAY PLAN