How Much Fruit Should We Eat Daily?
To stay healthy, we must eat plenty of fruits and vegetables—a widely accepted belief. But how much exactly should we consume each day? According to Hong Kong’s Centre for Health Education, each person should eat at least two servings of fruit and three servings of vegetables daily, with detailed explanations provided on their official website.
When calculating fruit intake, include not only fresh fruits but also canned fruits, dried plums, dried jujubes without added sugar or salt, and unsweetened fresh fruit juices. However, fruits with high sugar content (like desserts) and high-fat fruits (such as coconut, durian, and avocado) are excluded. Specifically, one serving of fruit equals one medium-sized fresh fruit (e.g., orange, apple), 1/4 cup of unsweetened dried fruit (e.g., raisins, dried plums), or 3/4 cup of unsweetened fresh juice (e.g., orange juice with pulp).
Editor’s Recommendation:
When counting vegetables, include fresh vegetables and canned vegetables, but exclude pickled vegetables due to nutrient degradation during pickling. Generally, one bowl of raw leafy greens (e.g., lettuce, cauliflower) counts as one serving. For cooked vegetables, half a bowl suffices. Additionally, 3/4 cup of unsweetened fresh vegetable juice also counts as one serving.