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Do you know how many servings of fruits or vegetables you should eat per day? If your answer is no, you’re not alone. It turns out most of us don’t get enough fruits and vegetables in our diets, according to the latest USDA Dietary Guidelines for Americans. But of course, the key to making sure you’re eating enough produce is actually knowing how much to eat. 

So to help you fill up on these colorful foods, we explain exactly how many servings of vegetables and fruit you should aim to eat each day and why it’s a smart idea to hit that target. Plus, a few ways you can increase your intake.

So, how many servings of vegetables and fruits should you eat a day?

Adults who consume 2,200 calories a day should aim to eat at least 3 cups of vegetables and 2 1/2 cups of fruits each day, according to the USDA. But, if you’re consuming more calories, then you’ll need to up your intake.

“Portion goals vary with gender and size, but most of us need at least 3 to 5 cups of vegetables per day and 2 to 4 cups of fruit,” Julie Stefanski, registered dietitian nutritionist, C.S.S.D and spokesperson for the Academy of Nutrition and Dietetics tells Runner’s World. “Vegetable and fruit goals are set as ranges, with the lower end preventing vitamin deficiencies, and the upper end of the range promoting long-term health,” she says. 

Eating the minimum number of servings each day will ensure you get the essential nutrients your body needs to maintain function and overall health. 

Here are some clear examples of what a serving size of fruit and vegetables looks like: 

Medium size fruit, like an apple or banana

1/2 cup of fresh, frozen, or canned fruits or vegetables like peas, strawberries, or carrots

1/4 cup of dried fruit, like apricots or raisins

1 cup of leafy raw vegetables, like spinach, kale, or arugula

Why is it important for runners to eat enough fruits and vegetables?

We all know good and well that fruits and vegetables are a crucial part of a healthy diet. For decades, scientist have researched a plethora of ways eating a rainbow diet can benefit your health. 

For example, one review highlights fruits and vegetables as key sources of phytochemicals—like polyphenols, carotenoids, and flavonoids—and consuming them offers a multitude of health benefits, including fighting free radicals and inflammation. In the research, scientists also noted that studies have proven eating fruits and vegetables can reduce the risk of hypertension, cardiovascular disease, chronic obstructive pulmonary disease, lung cancer, and metabolic syndrome. 

Also, incorporating vegetables in your daily diet can improve digestive health, vision, and reduce risk of heart disease, stroke, and diabetes, according to another review. And that's not all: Researchers of a recent meta-analysis found an association between eating five servings of fruits and vegetables a day and lower risk of mortality. (Take note that this link didn’t hold for starchy veggies.)

Stefanski says, runners can benefit from produce, in particularly leafy greens or deep orange veggies, because they’re flush with nutrients you need for recovery and daily living. What’s more, fruits and vegetables are filled with tons of important vitamins and minerals that all runners need. This includes vitamin C—which is found in peppers, oranges, and broccoli and key to the repair and renewal of connective tissues—as well as potassium in bananas, beats, and avocados, which your body uses to aid muscle and nerve communication.

Eating enough servings of fruits and vegetables each day will not only make you feel better physically, but also mentally. A study published in the journal Environmental Research and Public Health found participants who ate less than three sources of fruits and vegetables a day where at a higher risk for developing anxiety disorders. Lead study author Karen Davison, Ph.D. a health science professor at Kwantlen Polytechnic University in Canada, tells Runner’s World, this is because fruits and vegetables are rich in nutrients like carotenoids, potassium, fiber, vitamins, and polyphenols that are good for mental health. 

Stefanski agrees, adding: “mentally, knowing that you’re trying to take care of your body by nourishing it well, can pay off in a mood boost.” 

How to add more fruits and vegetables to your daily diet

Luckily, adding more fruits and veggies to your plate is pretty easy, so upping your intake should be a breeze. Here, Stefanski offers simple ways to pack more produce into your diet: 

»Split your daily vegetable goals between meals. If you’re aiming to eat 3 cups of vegetables a day, then try to have 1.5 cups of vegetables with lunch (like in a salad) and the other half at dinner (as a side dish). Bonus points if you get a cup in at breakfast too, like adding greens to your omelet or having a produce-packed smoothie. 

»Grab a snack. Consider making a cup of fruit or a medium-size piece of whole fruit as your go-to bite between meals.

»Swap out your typical preworkout fuel. Instead of eating an energy bar go for starchy vegetables like potatoes, plantains, or sweet potatoes. Or even something like a banana and peanut butter. 

»Buy frozen produce. You can stock up on frozen fruits and vegetables that can be easily steamed in the microwave or roasted in the oven while you make other dishes, Stefanski says. That makes it easy to incorporate fruits and veggies into every meal—a good goal—as they’re quicker to prep and last longer.

»Add fruit at breakfast. In the morning, top your oatmeal with fresh fruit or have berries on the side of your egg dish. This is an easy way to start the day with some produce and take a few steps toward your daily servings goals.

»Have dinner for breakfast. Breakfast doesn’t have to equal what we’ve come to know as “breakfast foods.” Lean meat with a side of vegetables and a starch may fuel you much better throughout the day than your usual options, Stefanski says. 

Most Olympic marathoners spend their youth focused on running. They join track clubs, compete in national championships, and pursue the sport from an early age.

Julia Mayer’s journey was very different.

Today, Mayer is Austria’s marathon record holder, a multiple national record holder on the roads, and an Olympian. Yet for much of her athletic life, running was not her primary sport.

For 16 years, she played soccer.

Then she discovered something that would change her life.

“I noticed that I was really fast in the fun runs and that it was really, really fun,” Mayer said when reflecting on her transition from soccer to distance running.

What began as curiosity quickly became a passion. She eventually made the bold decision to leave soccer behind and focus entirely on running. It was a move that surprised many people around her, but Mayer believed she had found her true athletic calling.

The decision proved to be the right one.

Within a few years, Mayer developed into one of Europe’s top marathon runners. Her steady improvement carried her from local races to the international stage, where she began rewriting Austria’s record books.

She now holds Austrian records in the marathon, half marathon, and road 10K. Her marathon best of 2:26:08 established her as the fastest female marathoner in Austrian history. Her performances in the half marathon and 10K have further cemented her place among the country’s all-time great distance runners.

Her rise culminated with qualification for the 2024 Olympic Games in Paris.

Competing in the Olympic marathon represented the realization of a dream. On one of the most challenging marathon courses ever used for the Olympics, Mayer ran courageously against the strongest field in the world and finished 55th in her Olympic debut.

Behind the scenes, success has come through extraordinary dedication. During marathon preparation, Mayer trains twice a day and covers approximately 200 kilometers, or 124 miles, each week. The workload demands discipline, patience, and a deep commitment to continuous improvement. 

What makes her story especially inspiring is not simply the records or the Olympic appearance.

It is the fact that she found her greatest talent later than many elite runners.

In a sport where athletes are often identified at a young age, Mayer’s journey serves as a reminder that potential does not always reveal itself early. Sometimes it takes years of experience, a willingness to try something new, and the courage to follow a different path. 

The former soccer player who once chased a ball across a field is now chasing history on the roads of Europe.

And according to those closest to her, her best performances may still be ahead.

For runners of every age and ability, Julia Mayer’s story delivers a powerful lesson: it is never too late to discover what you are capable of.

From soccer player to Olympian, her journey proves that remarkable achievements can begin when least expected.

Megan Keith produced the performance of her career in Oslo on Thursday night, shattering one of Scotland’s longest-standing distance running records and cementing her place among Britain’s greatest female 3000m runners.

The 24-year-old clocked a sensational 8:28.35 over 3000m, breaking the Scottish outdoor record that had stood for nearly four decades. In doing so, Keith eclipsed the previous mark of 8:29.02, set by Scottish legend Yvonne Murray back in 1988, ending a record reign that had lasted 38 years.

Keith’s breakthrough run was more than just a national record. The performance also propelled her to third on the UK outdoor all-time list, placing her behind only two of Britain’s most celebrated distance runners — Paula Radcliffe, who leads the rankings with 8:22.20, and Laura Weightman, whose 8:26.07 remains the second-fastest outdoor mark by a British woman.

The significance of Keith’s achievement is amplified by the calibre of athletes she now joins in the record books. For decades, Murray’s mark stood as one of Scottish athletics’ most untouchable records, surviving generations of elite competitors. Keith has now succeeded where many outstanding runners have fallen short, announcing herself as one of the leading distance talents in British athletics.

Her time also compares favourably with the best performances produced indoors. Olympic medallist Laura Muir ran 8:26.41 indoors in Karlsruhe in 2017, underlining just how exceptional Keith’s outdoor effort in Oslo truly was.

The run continues a remarkable rise for the Scottish star, whose progression over recent seasons has transformed her from a promising prospect into a genuine force on the international stage. Running with confidence and composure against elite competition, Keith demonstrated both the speed and endurance required to challenge the very best in Europe and beyond.

With the World Championship season gathering momentum, Keith’s record-breaking display sends a powerful message. Not only has she etched her name into Scottish athletics history, but she has also established herself as a serious contender in one of the sport’s most competitive events.

In Oslo, Megan Keith did far more than break a record. She ended a 38-year wait, climbed into the upper echelon of British distance running, and delivered a performance that may prove to be a defining moment in her career.

British middle-distance talent Phoebe Gill took another significant step forward in her return to top form, producing a determined victory over 800 metres at the Meeting de Marseille in France on Wednesday.

Competing in challenging, wind-affected conditions, the 19-year-old demonstrated both resilience and composure as she held off a late charge from Switzerland's Veronica Vancardo to secure the win in 2:00.81. Vancardo finished just three hundredths of a second behind in 2:00.84, underlining the fiercely contested nature of the race.

While the margin of victory was narrow, the result represented another encouraging milestone for Gill as she continues to rebuild momentum following her injury setback. The young Briton showed impressive race awareness and strength in the closing stages, maintaining her advantage despite the difficult conditions that made fast running a challenge throughout the evening.

The Marseille triumph adds to a growing body of evidence that Gill is steadily progressing toward her best form. Earlier in her comeback campaign, she clocked 2:01.50 for 800m in Bydgoszcz before demonstrating her versatility with a strong 4:05.53 performance over 1500 metres at the BMC Grand Prix meeting in Trafford.

Those performances have highlighted not only her improving fitness but also her ability to compete across multiple distances as she carefully builds her season. The Marseille victory now provides further confirmation that the European junior star is moving in the right direction.

Gill emerged as one of Britain's most exciting middle-distance prospects through a series of breakthrough performances as a teenager, earning widespread recognition for her fearless racing style and remarkable maturity. Injury temporarily interrupted that upward trajectory, but her recent results suggest she is steadily rediscovering the form that made her one of the sport's brightest young talents.

With each race, the signs of progress become increasingly evident. Winning in difficult conditions and under pressure from a quality field is often a stronger indicator than a fast time alone, and Gill's latest success demonstrated exactly those qualities.

As the summer season gathers pace, the Marseille victory offers another confidence boost for the British teenager, whose return continues to gain momentum. If her recent progression is any indication, Gill could soon find herself back among the leading names on the European middle-distance circuit. 

The NCAA Track and Field Championships delivered a moment few could have predicted as Ja’Kobe Tharp produced one of the most astonishing performances in the history of sprint hurdling, rewriting the record books in spectacular fashion.

Competing in the opening round of the men’s 110-meter hurdles, the Auburn star stunned the athletics world by clocking an incredible 12.75 seconds, becoming the first athlete ever to break the 12.80-second barrier. In doing so, he eclipsed the long-standing world record of 12.80 set by Aries Merritt in 2012, a mark that had stood as one of the sport’s most revered achievements for more than a decade.

What makes Tharp’s breakthrough even more remarkable is the scale of his improvement. Entering the championships, the defending NCAA and U.S. champion had recorded a season-best of 13.05 seconds. Yet under the brightest spotlight, he unleashed a performance that exceeded every expectation, slicing an extraordinary 0.26 seconds from his personal best in a race that instantly became one of the greatest ever run.

The achievement sent shockwaves throughout the track and field community. While Tharp arrived in Eugene as one of the leading contenders for the NCAA title, few envisioned a performance capable of redefining the limits of the event. Instead, the American hurdler delivered a race for the ages, combining flawless technique, explosive speed, and impeccable rhythm from the first hurdle to the finish line.

The historic run not only secured his place in athletics history but also transformed the outlook of the championship. With the world record now in his possession, Tharp advances to the final as the overwhelming favorite, carrying momentum that could make an already unforgettable weekend even more extraordinary.

For years, the 12.80 barrier appeared untouchable. On a stunning day at the NCAA Championships, Ja’Kobe Tharp proved otherwise, producing the kind of performance that reminds fans why sport remains so unpredictable. In a matter of seconds, he turned a routine qualifying round into a landmark moment that will be remembered for generations.

The world record no one saw coming is now a reality—and Ja’Kobe Tharp is the man who changed history.

A new chapter in middle-distance running may have begun in Oslo after American teenager Cooper Lutkenhaus produced one of the most remarkable performances of the season, narrowly defeating reigning Olympic champion Emmanuel Wanyonyi in a thrilling men's 800m contest at the Diamond League meeting.

The 17-year-old sensation shocked a world-class field by crossing the finish line first in a race that came down to the smallest of margins. After an intense battle over the final metres, Lutkenhaus held off Wanyonyi by just one hundredth of a second, producing a dramatic finish that left the packed stadium in disbelief.

From the opening lap, the pace was relentless as the leading contenders positioned themselves for a fierce showdown. As the athletes entered the home straight, Wanyonyi appeared poised to unleash his trademark finishing kick. However, Lutkenhaus refused to be intimidated, matching the Olympic champion stride for stride before producing a perfectly timed lean at the line to secure a historic victory.

The result marks a breakthrough moment for the young American, who continues to establish himself as one of the brightest talents in global athletics. Defeating an Olympic champion at a Diamond League event is a feat many athletes spend entire careers pursuing, yet Lutkenhaus achieved it before reaching adulthood.

For Wanyonyi, the narrow defeat does little to diminish his status as one of the world's premier 800m runners. The Kenyan once again demonstrated his exceptional class and competitiveness, pushing the race to a world-class standard and forcing his young rival to deliver the performance of a lifetime.

Beyond the result itself, the race offered a glimpse into what could become one of the sport's most exciting rivalries in the years ahead. With established stars and emerging talents now pushing each other to new heights, the men's 800m continues to evolve into one of athletics' most captivating events.

On a memorable night in Oslo, the spotlight belonged to Cooper Lutkenhaus. At just 17 years old, he stood toe-to-toe with an Olympic champion and emerged victorious, announcing himself to the athletics world in spectacular fashion.