我們應該吃多少蔬菜和水果

Experts say eating a range of fruit and veg is best, as part of a balanced diet, to protect against illness
專家說吃各種水果和蔬菜，作爲平衡飲食的一部分，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種水果或蔬菜能比目前官方說的每天吃三份蔬菜及兩份水果更有效地預防疾病

Is five a day enough?
每天吃三份蔬菜及兩份水果就足夠了嗎？

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.
官方回答是足夠的，但是人每天應該吃至少五種水果或蔬菜。該建議是基於世界衛生組織二十五年來的標準。

Dietitians say eating five a day is enough to get the protective benefits of fruit and veg - although eating more may be additionally beneficial.
營養師說，儘管吃的更多可能會更有益，但是三份蔬菜及兩份水果已經足夠得到水果和蔬菜中的防護效益。

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.
對於一個成年人來說，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.
兒童的攝入量則多樣，基於活動的強度水平和年齡大小而不同，但一個粗略的攝入指南是攝入份額與他們的手掌心大小相同。

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，你可以做成食物後吃如湯煮，燉飯或下面條。

Can't I just munch on five carrots and be done?
我就不能只吃五根胡蘿蔔嗎？

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。儘管胡蘿蔔算在你的三份蔬菜及兩份水果中，但是爲了最有益於你的身體，五種水果和蔬菜應該多種多樣。

This is because different fruits and vegetables contain different combinations of nutrients and vitamins.
這是因爲不同的水果和蔬菜中含有的營養成分和維生素不同。

What's best to eat then?
什麼是最好的吃的呢？

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.
幾乎所有的水果和蔬菜都是算在內的。一般來說，生的蔬菜和水果將包含大多數營養，因爲烹飪可能破壞某些營養元素。同樣的，新鮮的水果和蔬菜被認爲比醃製的更有營養。但是，冷凍水果，蔬菜和乾果還是擁有好的營養價值的，如葡萄乾，日期，葡萄乾，無花果。

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買了的意大利麪醬汁，湯、布丁也包括在內，但我建議主張“只讓他們偶爾或少量的吃他們，因爲他們往往高鹽，糖和脂肪。

Do tinned fruit and fruit juice count?
水果罐頭和果汁算在內嗎？

Fruit juice Fruit juice counts towards one portion of the recommended five portions per day
一部分果汁算在內

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，官方說道（儘管最新研究沒有發現這個結論）。果汁不應該加糖，只算一天的一種水果或蔬菜，因爲它含有的纖維比整個水果和蔬菜少。

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.
罐頭水果必須在天然的果汁，或水中，不添加糖或鹽，不放在糖漿中，否則將很不健康。

Beans and pulses also count, but again only as one portion as they contain fewer nutrients than other fruits and vegetables.
豆類也算，但是隻算一種，因爲它們含有的營養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.
果汁可以算作一個以上的種類，如果它們根據其成分，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
土豆不計入三份蔬菜及兩份水果中，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兩份水果的項目中。這是因爲它們產生的主要是澱粉——一種健康飲食，這是一個很好的有助於消化的能量。

They are classified in the same group as bread or pasta by the government.
他們被官方的分在麪包或麪食的一個集體中。

Skins should be left on when cooking as they are a good source of fibre.
表皮在烹飪時應被留下，他們是一個很好的纖維來源。

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，蘿蔔，瑞典甘藍和蕪菁作物算是三份蔬菜及兩份水果中包含的食品，因爲它們通常作爲餐位食用澱粉。

How about superfoods?
食品怎麼樣？

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.
雖然它很值得相信的是吃一種水果或蔬菜中含有一定的營養物質，維生素和抗氧化劑可以解決我們健康的需求，但這並沒有科學證明。最好不要期望任何一種食物會創造奇蹟。

Instead, dietitians say we should aim for a well-balanced and varied diet that includes plenty of fruit and vegetables.
相反，營養師說，我們的目標應該是一個均衡和多樣化的飲食包括大量的水果和蔬菜。

What about other countries?
其他國家呢？

Many countries - including Germany, the Netherlands and New Zealand - recommend five portions a day.
許多國家，包括德國，荷蘭和新西蘭推薦一天吃五種水果及蔬菜。

Some others - including Canada and Japan - recommend seven or more.
一些人——包括加拿大和日本，推薦吃七種或更多。

France goes as far as recommending 10 portions of fruit and vegetables a day.
法國人推薦每天吃十種水果和蔬菜。

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.
在澳大利亞人們說重點應該在於吃蔬菜和水果，以及每天吃五種水果和蔬菜。