? ? ?1. Avocado

　　1. 牛油果

　　Avocado is everywhere, and rightfully so. It’s a superfood. Each fruit is packed with 10 grams of fiber and more than twice the potassium of a banana.

　　鱷梨的確是到處都有，這挺好的。它是一種超級(jí)食物。每一顆梨都富含10g纖維，含鉀是香蕉的兩倍。

　　Avocado has been shown to lower cholesterol levels, reduce cancer and diabetes risk, and improve skin health.

　　研究證明，鱷梨可以降低膽固醇，減少癌癥和糖尿病的機(jī)率，并且促進(jìn)皮膚健康。

　　The drawback: Due to its high-fat content (heart-healthy monounsaturated fat is still fat) and the heavy praise avocado receives for its health benefits. “While they’re packed with more than 20 vitamins and minerals, avocados are still calorically dense,” says Tanya Zuckerbrot, R.D., author of The Miracle Carb Diet. “Use moderation when adding them to your salads, sandwiches, and anything else.”

　　它的不足：由于它的高脂肪含量(對(duì)心臟好的不飽和脂肪依舊是脂肪)以及“對(duì)健康有益”的好名聲，《碳水飲食法》的作者坦妮婭·查克布洛特是醬紫介紹鱷梨，“盡管它富含超過(guò)20種維生素和礦物質(zhì)，鱷梨仍是高熱量食物，只能適度地加到沙拉、三明治或者其他食物里面。

　　2. Nuts

　　2. 堅(jiān)果

　　Hit up a sporting event or hang out at a local bar and you’re sure to come across a variety of nuts—and guys chowing down on them like they’re pieces of popcorn. It’s the perfect example of good gone bad. Like avocado, nuts are loaded with heart-healthy fats. A couple of beers and a few handfuls of nuts and you’ve tallied up some serious calories.

　　看體育賽事或者到酒吧閑逛，那么你肯定會(huì)吃大量堅(jiān)果，很多人把堅(jiān)果當(dāng)作口香糖一樣。而這是個(gè)過(guò)猶不及的經(jīng)典案例。就像鱷梨一樣，堅(jiān)果含有大量心臟健康的脂質(zhì)。幾杯啤酒加幾把堅(jiān)果之后，卡路里將猛增。

　　3. Protein Bars

　　3. 蛋白棒

　　Protein is good, right? But not if it’s double-decked with ab-killers fat and sugar. Your protein-bar approach: Save them for when you’re in a jam.Rule No. 2: shop smart. These products typically contain half the fat and sugar.

　　蛋白質(zhì)是好東西，對(duì)不對(duì)?但如果它和“腹肌殺手”脂肪以及糖組合而成那就不是。你可以將蛋白棒存起來(lái)以備不時(shí)之需。另外你還要理智購(gòu)物。這些食物通常一般以上都是糖和脂，熱量很高。

　　4. Whole-grain Rolls

　　4. 全麥卷什么的

　　In theory, whole-grain, fiber-rich mixes make great on-the-go snacks. Problem is, they’re often dressed up with ingredients like honey, dried fruit, seeds, and chocolate—plus it’s hard to stick to the proper portion size.

　　理論上，全麥、富含纖維的混合食品都是超好的零食。問(wèn)題是它們通常裹上一些蜂蜜、干果、瓜子、巧克力，這些都富含高熱量。

　　5. Dried Fruit

　　5. 果干

　　Take all the nutrients and antioxidants from several servings of fruit and shrink them down into something that’s super easy to eat. Sounds great, right? Well, these miniature fruit snacks are often loaded with added sugar, plus it’s not out of the norm to plow through an entire bagful. Go for fresh instead.

　　將所有的營(yíng)養(yǎng)和抗氧化劑從水果中去除并將它們壓縮成簡(jiǎn)單易食的食物。聽(tīng)起來(lái)不錯(cuò)，對(duì)吧?但是這些小小的水果零食富含糖，而且一吃一整袋可并不是吃水果的正常方法。所以還是吃新鮮水果吧。

　　6. High-cocoa Chocolate

　　6. 高黑度的巧克力

　　High-cocoa chocolate contains compounds called polyphenols, which research shows may keep blood vessels dilated and help lower blood pressure. But before making a daily habit of the dark sweets, be mindful that along with cocoa comes saturated fat and sugar.Look for brands with the highest percentage of cocoa and opt for smaller packages versus the temptation of larger bars.

　　高可可脂的巧克力含有多酚，研究表明可以使血管擴(kuò)張、降低血壓。但在養(yǎng)成每天吃這種高黑度的甜食的習(xí)慣前，要清楚一般這些食物里除了可可脂還有飽和脂肪酸和糖。你應(yīng)該買(mǎi)那些出小包裝、高可可脂巧克力的品牌，拒絕大巧克力棒的誘惑。

　　7. Gluten-free Foods

　　7. 無(wú)麩質(zhì)食品

　　Even if you don’t have a wheat allergy, you may be drawn to gluten-free versions of pizza, pasta and pancake mix because they just sound healthier. But get this: “Many gluten-free products actually have more calories than similar versions that contain gluten,” warns Zuckerbrot.

　　即使你對(duì)小麥不過(guò)敏，但你卻會(huì)選擇吃無(wú)麩披薩、通心粉、薄餅，而且他們聽(tīng)起來(lái)更健康。但是查克布洛特溫馨提醒你：許多無(wú)麩產(chǎn)品其實(shí)含有更多熱量，相對(duì)那些含麩產(chǎn)品。

　　8. Tuna

　　8. 金槍魚(yú)

　　In its plain form, tuna is a smart pick, not to mention one of the most wallet-friendly ways to eat healthy. One can contains fewer than 200 calories, has only about 1 gram of fat, and packs 42 grams of muscle-building protein.

　　就簡(jiǎn)單的金槍魚(yú)來(lái)說(shuō)，它是不錯(cuò)的選擇，而且它也是最省錢(qián)的健康飲食之一。一條金槍魚(yú)含有少于200卡路里，大約只有一克脂質(zhì)，卻含有42克左右可以用來(lái)長(zhǎng)肌肉的蛋白質(zhì)。

　　9. Smoothies

　　9. 冰沙、果昔

　　These tricked-out thirst quenchers might promise magical powers, like reviving you from the worst hangover of your life or helping you stay focused at work on a Friday afternoon, but the boost you feel after downing a vitamin-enhanced beverage comes more from sugar than it does from a slew of B vitamins and electrolytes. Some 20-ounce bottles contain more than 30 grams of the sweet stuff.

　　這些止渴飲料可能帶給你洪荒之力，比如說(shuō)使你從宿醉中滿(mǎn)血復(fù)活，或者在周五下午全身心投入工作中，但是!真正給你打雞血的不是維生素功能飲料里的大量維生素B和電解質(zhì)，而是糖脂。大約20盎司的飲料含有30克糖。

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