Processed foods

Is it easier to pop a pill?

No pill can deliver the same nutritional punch as a plate of produce. Studies have shown that when nutrients are isolated out of food and concentrated as supplements they don't have the same benefits.

When tested, beta-carotene and vitamin E extracts have failed to produce any anticipated health benefits in some studies.

Is fresh best?

Fresh or frozen usually provide the most nutrients. However, canned and dried will add variety and are convenient. Look for canned foods with no added salt or sugar.

Juicing and drying will concentrate the antioxidants and certain nutrients. But drying in some conditions can destroy the goodness; juicing will reduce the fibre content (unless you eat the pulp); and both boost sugar levels. Dried fruit may also get stuck in teeth - promoting tooth decay.

What about fruit bars and vegetable juice?

Be wary of products claiming to provide most of your daily serves in one hit.

Campbell's claims one glass of its V8 Vegetable Juice equals three serves of vegetables. Although it's a good source of vitamins and minerals, the juice contains less than half the amount of fibre you'd get from eating a tomato, celery stick and carrot - the main ingredients in V8. If you're trying to increase your vegetable intake, better to stick with the real thing.

The Ministry of Health suggests only one serving of vegetable or fruit juice counts towards your five a day.

The same goes for Annie's All Fruit Bar. Although it claims to equal three to four pieces of fruit, don't think this is the same as two days of fruit quota, as the drying process destroys some nutrients.