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。但是什么食物是最好吃的呢?请看下面的双语文章。

　　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 highin 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 beunsweetened, and only counts as one portion a day, as it contains less fibre than whole fruitsand 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 nutrientsthan 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 pulpedfruit 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 toa 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 lt 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 areusually 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。

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