A can of soft drink and two large eggs may have a similar number of calories, but the eggs will provide us with protein, vitamins and other nutrients, and satisfy our hunger, while a fizzy drink provides little more than tooth decay and calories.
一罐软饮料和两个大鸡蛋可能含有相似的热量，但鸡蛋能提供蛋白质、维生素和其他营养素，并且满足我们的饥饿感，而汽水除了导致蛀牙和热量外几乎没有什么益处。
The important concept here is nutrient density.
这里的重要概念是营养密度。
This is the number of nutrients we take in for each calorie consumed.
这是每消耗一卡路里所摄入的营养素数量。
No one would suggest replacing sweet drinks with eggs, but what can we do to increase nutrient density in our diet?
没有人会建议用鸡蛋代替甜饮料，但我们可以做些什么来增加饮食中的营养密度呢？
Have you had your five a day?
你每天吃了五种吗？这是英国超市货架上的信息，它是在询问水果和蔬菜。
that's the message on British supermarket shelves, and it's asking about fruit and vegetables.
许多国家已经发起了类似的活动来鼓励人们更健康地饮食。
Many countries have launched similar campaigns to encourage people to eat more healthily.
新鲜、天然的农产品通常营养密度很高。
Fresh, natural produce is usually very dense in nutrients.
摄入多种水果和蔬菜很重要，所以一些建议侧重于在饮食中包含不同颜色的食物。
Eating a wide range of fruits and vegetables is important, so some advice focuses on including different colours of food in our diets.
吃彩虹色食物可能是获取更多营养素的一种方式。
Eating a rainbow could be one way to get more nutrients.
其他建议推荐我们在饮食上更有冒险精神。
Other advice recommends that we are more adventurous in what we eat.
烹饪我们以前没有吃过的食物可以让我们使用平时不消费的食材。
Cooking food that we haven't eaten before can lead us to use ingredients that we don't usually consume.
这能让我们获得更广泛的营养素。
This can give us a wider range of nutrients.
这不仅仅是关于水果和蔬菜。
It's not just about fruit and vegetables.
即使使用不同的调味料也能带来健康益处。
Even using different seasoning can offer health benefits.
营养学学者Hazel Flight强调，大蒜、生姜或姜黄等调味料具有抗氧化和抗炎特性，同时还能让人减少盐的用量。
Nutrition academic Hazel Flight highlights that flavourings such as garlic, ginger or turmeric can have antioxidant and anti-inflammatory properties, while also leading people to use less salt.
牛奶和奶酪等乳制品富含钙，而适量食用肉类可以是蛋白质的良好来源。
Dairy products such as milk and cheese, are high in calcium, while in limited amounts, meat can be a good source of protein.
如果你没有那么冒险精神，那么更换个别食物则可能有益。
If you're not feeling that adventurous, then swapping individual food items can be beneficial.
选择全麦面包或米饭而不是白面包或白米饭可以增加纤维摄入量。
Choosing wholegrain bread or rice instead of white bread or rice can increase fibre intake.
无盐坚果比薯片等零食提供更多的营养物质。
Unsalted nuts provide more nutrients than snacks such as crisps.
可能令人惊讶的是，爆米花是一种富含纤维的全谷物零食。
Possibly surprisingly, popcorn is a wholegrain snack that is high in fibre.
所以，新鲜水果和蔬菜、替换最差的食物，以及多一点冒险精神，可能是获得更有营养饮食的秘诀。
So, fresh fruit and vegetables, swapping the worst things, and just a little bit more adventure could be the secret to a more nutritious diet.
