Adults are generally recommended to consume about 3 to 5 servings of vegetables per day, depending on the guideline followed:

• The American Heart Association and Harvard research suggest that 3 servings of vegetables daily (as part of a total of 5 servings of fruits and vegetables) is optimal for health benefits and longevity

• The U.S. Dietary Guidelines and MyPlate recommend 2 to 3 cups of vegetables daily for adults, which roughly translates to about 2.5 servings or more, depending on age and sex

• The NHS and Australian guidelines recommend at least 5 servings of fruits and vegetables combined daily, with about 5 servings of vegetables alone being advised by Australian standards

Serving size examples:

• 1 serving = about 1 cup of raw or cooked vegetables, or 2 cups of raw leafy greens

• Examples: 1 large bell pepper, 12 baby carrots, 1 medium potato, or 2 cups raw spinach count as one serving

Summary:

• Aim for at least 2.5 to 3 servings (cups) of vegetables daily for general health (U.S. guidelines).
• For optimal longevity and disease risk reduction, 3 servings of vegetables plus 2 servings of fruit daily is recommended (Harvard, American Heart Association).
• Some countries like Australia recommend 5 servings of vegetables daily for maximal cardiovascular and overall health benefits.

Thus, a practical target is to consume 3 to 5 servings of vegetables per day , depending on your dietary goals and local guidelines