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