Fruits and vegetables contain essential vitamins, minerals, and fiber that may help protect you from chronic diseases. It’s hard to argue with the health benefits of a diet rich in vegetables and fruits: Lower blood pressure; reduced risk of heart disease, stroke, and probably some cancers; lower risk of eye and digestive problems; and a mellowing effect on blood sugar that can help keep appetite in check.

Most people should aim for at least nine servings (at least 4½ cups) of vegetables and fruits a day, and potatoes don’t count. [Every body is different and 'Serving Amounts' vary according to your age, sex, and level of physical activity.]
Click-here for examples of ‘What Counts’ as 1 cup or 1/2 cup of fruits and vegetables.

Go for a variety of kinds and colors of produce, to give your body the mix of nutrients it needs. Best bets? Dark leafy greens, cooked tomatoes, and anything that’s a rich yellow, orange, or red color.

The Nutrition Source
Harvard School of Public Health

One cup refers to a common measuring cup (the kind used in recipes). In general, 1 cup of raw or cooked vegetables or 100% vegetable juice, or 2 cups of raw leafy greens can be considered as 1 cup from the vegetable group. One cup of fruit or 100% fruit juice, or ½ cup of dried fruit can be considered as 1 cup from the fruit group.

Below are examples of what counts as 1 cup or 1/2 cup of fruits and vegetables.