Answers to 3 questions about fruit and vegetables

Vegetables and fruits are healthy. We know that all too well. But the various nutritional values and quantities are not always clear. We’ve compiled answers to 3 important questions about eating vegetables and fruits.

1. How much is enough?

The Health Council advises adults to eat 200 grams of vegetables and 200 grams of fruit a day. For children, we recommend the following:

Table 1. Quantity of vegetables per day per age category (Nutrition Center, based on the 2015 Dietary Guidelines of the Health Council)

Table 2. Quantity of fruit per day per age category (Nutrition Center, based on the 2015 Dietary Guidelines of the Health Council)

2. Are there also vegetables and fruits that are not thát healthy? 

Each type of vegetable and fruit has different characteristics. They come in various colors, textures, and scents. From this, you can see that there is a lot of variation in vitamins, minerals, and bioactive substances.

It’s beneficial to introduce as much variety as possible. Additionally, understanding that the body processes the same vegetable or fruit, like a tomato, differently when it’s raw versus cooked is crucial. Heat alters or depletes certain substances, rendering them less absorbable, while also making other nutrients accessible. So, try to vary in this aspect as well.

“Remember that sugars in fruit are natural sugars and that they come accompanied with vitamins, minerals, bioactive compounds, and fibers.”

3. Can you give too much vegetables and fruit?

Your child can hardly eat too many vegetables, but fruit can be an exception. This is because fruit contains a lot of sugars. The World Health Organization (WHO) advises getting no more than 10% of your daily energy from sugars, preferably aiming for no more than 5%.

One gram of sugar contains 4 kilocalories. So, for example, an adult woman who consumes 2000 kilocalories per day should ideally have no more than 50 grams of sugar, and preferably no more than 25 grams. A four-year-old girl typically consumes around 1540 kilocalories per day, which translates to 39 grams and 19 grams of sugar, respectively. A 10-year-old boy consumes an average of 2110 kilocalories per day, which corresponds to 53 grams and 26 grams of sugar, respectively (Human Energy Requirements Report of a Joint FAO/WHO/UNU Expert Consultation).

How much sugar does fruit contain? You can see that in the overview below:

Table 3. Quantity of sugars per type of fruit (NEVO-online)

Keep in mind that the sugars found in fruit are natural and come bundled with essential nutrients like vitamins, minerals, bioactive compounds, and fiber. Hence, the emphasis should be on the rich nutritional profile of fruits rather than solely on their sugar content.

Sweet potato & Apple Spread

Look; sandwich spread in a stand-up pouch! That's easy! And also full of fruit and vegetables (more than 72%) and less sugar than, for example, in jam. Bet those crusts are getting eaten now too!