A reference, not a complete diet
WHO recommends at least 400 g of fruit and vegetables daily for adults. This covers only part of eating well: it does not replace grains, protein foods and other food groups. Variety is more useful than assigning extraordinary properties to one particular fruit or vegetable.
Fresh, frozen or canned?
Frozen and canned produce can also fit your meals. WHO advises options without added sugars or excess sodium. Look at the actual product: plain vegetables and vegetables in sauce have different ingredients. Buy fresh quantities that match the days when you will realistically have time to cook.
One way to distribute the amount
An organisational example: 150 g fruit, 150 g vegetables at lunch and 100 g at dinner add up to 400 g of edible food. This is neither a complete menu nor a prescription. You can distribute these foods differently according to your habits, preferences and individual needs.
Juice is a different choice
Juice is not an unlimited equivalent to whole fruit: it contains free sugars, even without added sugar. For practical shopping, create two lists: produce you will eat fresh during the first few days and frozen options you can use for later meals without buying more fresh food.
