我们应该吃多少蔬菜和水果

Experts say eating a range of fruit and veg is best, as part of a balanced diet, to protect against illness

专家说吃各种水果和蔬菜，作为平衡饮食的一部分，是以防生病的最好方法。

Research suggests eating at least seven portions of fruit and vegetables a day is more effective at preventing disease than the government's current five-a-day recommendation.

研究表明至少每天吃七种水果或蔬菜能比目前官方说的每天吃三份蔬菜及两份水果更有效地预防疾病

Is five a day enough?

每天吃三份蔬菜及两份水果就足够了吗？

The government says yes - but people should eat at least five portions of fruit and vegetables a day. The advice is based on World Health Organization guidelines, which are 25 years old.

官方回答是足够的，但是人每天应该吃至少五种水果或蔬菜。该建议是基于世界卫生组织二十五年来的标准。

Dietitians say eating five a day is enough to get the protective benefits of fruit and veg - although eating more may be additionally beneficial.

营养师说，尽管吃的更多可能会更有益，但是三份蔬菜及两份水果已经足够得到水果和蔬菜中的防护效益。

What counts as a portion?

最重要的部分？

For an adult, a minimum of 400g of fruit and veg should be eaten every day, or five portions of 80g.

对于一个成年人来说，每天最少吃四百克的水果和蔬菜或者每天吃五份，每份八十克的不同的水果和蔬菜。

The amount varies for children, based on activity levels and age, but a rough guide is that one portion should fit in the palm of their hand.

儿童的摄入量则多样，基于活动的强度水平和年龄大小而不同，但一个粗略的摄入指南是摄入份额与他们的手掌心大小相同。

Fruit and vegetables do not have to be eaten on their own and can be cooked in dishes such as soups, stews or pasta meals.

水果和蔬菜不必生吃，你可以做成食物后吃如汤煮，炖饭或下面条。

Can't I just munch on five carrots and be done?

我就不能只吃五根胡萝卜吗？

No. Although carrots count towards your five-a-day, to get the most benefit your five portions should include a variety of fruit and vegetables.

不行。尽管胡萝卜算在你的三份蔬菜及两份水果中，但是为了最有益于你的身体，五种水果和蔬菜应该多种多样。

This is because different fruits and vegetables contain different combinations of nutrients and vitamins.

这是因为不同的水果和蔬菜中含有的营养成分和维生素不同。

What's best to eat then?

什么是最好的吃的呢？

Almost all fruit and vegetables will count. Generally, raw vegetables and fruit will contain the most nutrients because cooking can remove some nutrients. Likewise, fresh fruit and vegetables are thought to be more nutrient dense than preserved ones. But frozen fruit and vegetables are still good, and dried fruit, such as currants, dates, sultanas and figs.

几乎所有的水果和蔬菜都是算在内的。一般来说，生的蔬菜和水果将包含大多数营养，因为烹饪可能破坏某些营养元素。同样的，新鲜的水果和蔬菜被认为比腌制的更有营养。但是，冷冻水果，蔬菜和干果还是拥有好的营养价值的，如葡萄干，日期，葡萄干，无花果。

Those in ready-meals and shop-bought pasta sauces, soups and puddings are also included, but advice urges "only to have them occasionally" or in small amounts as they are often high in salt, sugar and fat.

那些已熟食物和商店买了的意大利面酱汁，汤、布丁也包括在内，但我建议主张“只让他们偶尔或少量的吃他们，因为他们往往高盐，糖和脂肪。

Do tinned fruit and fruit juice count?

水果罐头和果汁算在内吗？

Fruit juice Fruit juice counts towards one portion of the recommended five portions per day

一部分果汁算在内

Yes, says the government (although the latest study did not find this). Juice should be unsweetened, and only counts as one portion a day, as it contains less fibre than whole fruits and vegetables.

是的，官方说道（尽管最新研究没有发现这个结论）。果汁不应该加糖，只算一天的一种水果或蔬菜，因为它含有的纤维比整个水果和蔬菜少。

Fruit must be tinned in natural juice, or water, with no added sugar or salt, and not in syrup, otherwise it will not be as healthy.

罐头水果必须在天然的果汁，或水中，不添加糖或盐，不放在糖浆中，否则将很不健康。

Beans and pulses also count, but again only as one portion as they contain fewer nutrients than other fruits and vegetables.

豆类也算，但是只算一种，因为它们含有的营养成分比其他水果和蔬菜少。

Smoothies may count towards more than one portion if they contain all the edible pulped fruit or veg, and depending on their ingredients.

果汁可以算作一个以上的种类，如果它们根据其成分，包含的所有食用果肉的水果或蔬菜。

What about potatoes?

土豆呢？

potato dish Potatoes do not count towards one of the five-a-day, but sweet potatoes do

土豆不计入三份蔬菜及两份水果中，但甜土豆算。

Potatoes are not one of the five-a-day items. This is because they mainly contribute starch to a healthy diet, which is a good source of energy and helps digestion.

土豆不在三分蔬菜及两份水果的项目中。这是因为它们产生的主要是淀粉——一种健康饮食，这是一个很好的有助于消化的能量。

They are classified in the same group as bread or pasta by the government.

他们被官方的分在面包或面食的一个集体中。

Skins should be left on when cooking as they are a good source of fibre.

表皮在烹饪时应被留下，他们是一个很好的纤维来源。

But sweet potatoes, parsnips, swedes and turnips do count as five-a-day foods, as they are usually eaten as well as the starchy bit of the meal.

但是，甜土豆，萝卜，瑞典甘蓝和芜菁作物算是三份蔬菜及两份水果中包含的食品，因为它们通常作为餐位食用淀粉。

How about superfoods?

食品怎么样？

While its tempting to believe that eating a single fruit or vegetable containing a certain nutrient, vitamin or antioxidant will be the answer to our health needs, this is not borne out by science. It's best not to concentrate on any one food in the hope that it will work miracles.

虽然它很值得相信的是吃一种水果或蔬菜中含有一定的营养物质，维生素和抗氧化剂可以解决我们健康的需求，但这并没有科学证明。最好不要期望任何一种食物会创造奇迹。

Instead, dietitians say we should aim for a well-balanced and varied diet that includes plenty of fruit and vegetables.

相反，营养师说，我们的目标应该是一个均衡和多样化的饮食包括大量的水果和蔬菜。

What about other countries?

其他国家呢？

Many countries - including Germany, the Netherlands and New Zealand - recommend five portions a day.

许多国家，包括德国，荷兰和新西兰推荐一天吃五种水果及蔬菜。

Some others - including Canada and Japan - recommend seven or more.

一些人——包括加拿大和日本，推荐吃七种或更多。

France goes as far as recommending 10 portions of fruit and vegetables a day.

法国人推荐每天吃十种水果和蔬菜。

In Australia, they say the emphasis should be on eating more vegetables than fruit and recommend five portions of vegetables and two of fruit per day.

在澳大利亚人们说重点应该在于吃蔬菜和水果，以及每天吃五种水果和蔬菜。