双语：我们应该吃多少蔬菜和水果.docx

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 governments 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。Cant 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。Whats 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 nut