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. The important concept here is nutrient density. This is the number of nutrients we take in for each calorie consumed. No one would suggest replacing sweet drinks with eggs, but what can we do to increase nutrient density in our diet? 

一罐软饮料和两个大鸡蛋可能含有相似的热量，但鸡蛋将为我们提供蛋白质、维生素和其他营养物质，并满足我们的饥饿感，而碳酸饮料只提供蛀牙和热量。这里重要的概念是营养密度。这是我们消耗的每一卡路里摄入的营养物质的数量。没有人会建议用鸡蛋代替甜饮料，但我们能做些什么来增加饮食中的营养密度呢？ 

"Have you had your five a day?" that's the message on British supermarket shelves, and it's asking about fruit and vegetables. Many countries have launched similar campaigns to encourage people to eat more healthily. Fresh, natural produce is usually very dense in nutrients. Eating a wide range of fruits and vegetables is important, so some advice focuses on including different colours of food in our diets. 'Eating a rainbow' could be one way to get more nutrients. 

“你一天吃五颗了吗？” 这是英国超市货架上的信息，询问有关水果和蔬菜的信息。许多国家发起了类似的活动，鼓励人们吃得更健康。新鲜的天然农产品通常营养丰富。吃多种水果和蔬菜很重要，因此一些建议侧重于在我们的饮食中加入不同颜色的食物。“吃彩虹”可能是获取更多营养的一种方法。 

Other advice recommends that we are more adventurous in what we eat. Cooking food that we haven't eaten before can lead us to use ingredients that we don't usually consume. This can give us a wider range of nutrients. It's not just about fruit and vegetables. Even using different seasoning can offer health benefits. 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. Dairy products such as milk and cheese, are high in calcium, while in limited amounts, meat can be a good source of protein. 

其他建议建议我们在饮食上更具冒险精神。烹饪我们以前没有吃过的食物可能会导致我们使用我们通常不食用的食材。这可以为我们提供更广泛的营养。这不仅仅是水果和蔬菜的问题。即使使用不同的调味料也能带来健康益处。营养学者 Hazel Flight 强调，大蒜、生姜或姜黄等调味品具有抗氧化和抗炎特性，同时还能引导人们减少盐的使用。牛奶和奶酪等乳制品富含钙，而少量的肉类可以成为蛋白质的良好来源。 

If you're not feeling that adventurous, then swapping individual food items can be beneficial. Choosing wholegrain bread or rice instead of white bread or rice can increase fibre intake. Unsalted nuts provide more nutrients than snacks such as crisps. Possibly surprisingly, popcorn is a wholegrain snack that is high in fibre. 

如果您不喜欢冒险，那么交换个别食物可能会有所帮助。选择全麦面包或米饭代替白面包或米饭可以增加纤维摄入量。无盐坚果比薯片等零食提供更多营养。可能令人惊讶的是，爆米花是一种富含纤维的全麦零食。 

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. 

因此，新鲜的水果和蔬菜、更换最糟糕的东西以及多一点冒险可能是更有营养的饮食的秘诀。

词汇表

calorie 卡路里
protein 蛋白质
vitamin 维生素
nutrient 营养物，养分
nutrient density 营养素密度
consume 吃，食用
diet 日常饮食
fruit 水果
vegetable 蔬菜
fresh 新鲜的
natural 天然的
produce 农产品
dense in 富含
ingredient 食材
seasoning 调味品，作料
antioxidant 抗氧化的
anti-inflammatory 抗炎症的
dairy 乳制品的
calcium 钙
beneficial 有益的
wholegrain 全麦的
white （用于食品名称中）白的
fibre 纤维
unsalted 未加盐的