Plant foods

Eat more grains, veg, fruit and beans such as beans

Public health goals

  • Population average consumption of non-starchy1 vegetables and of fruits to be at least 600 g (21 oz) daily2
  • Relatively unprocessed cereals (grains) and/or pulses (legumes), and other foods that are a natural source of dietary fibre, to contribute to a population average of at least 25g non-starch polysaccharide daily

Personal recommendations

  • Eat at least five portions/servings (at least 400 g or 14 oz) of a variety2 of non-starchy vegetables and of fruits every day
  • Eat relatively unprocessed cereals (grains) and/or pulses (legumes) with every meal3
  • Limit refined starchy foods
  • People who consume starchy roots or tubers4 as staples also to ensure intake of sufficient non-starchy vegetables, fruits, and pulses (legumes) 

1. This is best made up from a range of various amounts of non-starchy vegetables and fruits of different colours including red, green, yellow, white, purple, and orange, including tomato-based products and allium vegetables such as garlic


2. Relatively unprocessed cereals (grains) and/or pulses (legumes) to contribute to an average of at least 25g non-starch polysaccharide daily


3. These foods are low in energy density and so promote healthy weight


4. For example, populations in Africa, Latin America, and the Asia-Pacific region