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.

　　鳄梨的确是到处都有，这挺好的。它是一种超级食物。每一颗梨都富含10g纤维，含钾是香蕉的两倍。

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

　　研究证明，鳄梨可以降低胆固醇，减少癌症和糖尿病的机率，并且促进皮肤健康。

　　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(对心脏好的不饱和脂肪依旧是脂肪)以及“对健康有益”的好名声，《碳水饮食法》的作者坦妮娅·查克布洛特是酱紫介绍鳄梨，“尽管它富含超过20种维生素和矿物质，鳄梨仍是高热量食物，只能适度地加到沙拉、三明治或者其他食物里面。

　　2. Nuts

　　2. 坚果

　　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.

　　看体育赛事或者到酒吧闲逛，那么你肯定会吃大量坚果，很多人把坚果当作口香糖一样。而这是个过犹不及的经典案例。就像鳄梨一样，坚果含有大量心脏健康的脂质。几杯啤酒加几把坚果之后，卡路里将猛增。

　　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.

　　蛋白质是好东西，对不对?但如果它和“腹肌杀手”脂肪以及糖组合而成那就不是。你可以将蛋白棒存起来以备不时之需。另外你还要理智购物。这些食物通常一般以上都是糖和脂，热量很高。

　　4. Whole-grain Rolls

　　4. 全麦卷什么的

　　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.

　　理论上，全麦、富含纤维的混合食品都是超好的零食。问题是它们通常裹上一些蜂蜜、干果、瓜子、巧克力，这些都富含高热量。

　　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.

　　将所有的营养和抗氧化剂从水果中去除并将它们压缩成简单易食的食物。听起来不错，对吧?但是这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。所以还是吃新鲜水果吧。

　　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扩张、降低血压。但在养成每天吃这种高黑度的甜食的习惯前，要清楚一般这些食物里除了可可脂还有饱和脂肪酸和糖。你应该买那些出小包装、高可可脂巧克力的品牌，拒绝大巧克力棒的诱惑。

　　7. Gluten-free Foods

　　7. 无麸质食品

　　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.

　　即使你对小麦不过敏，但你却会选择吃无麸披萨、通心粉、薄饼，而且他们听起来更健康。但是查克布洛特温馨提醒你：许多无麸产品其实含有更多热量，相对那些含麸产品。

　　8. Tuna

　　8. 金枪鱼

　　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.

　　就简单的金枪鱼来说，它是不错的选择，而且它也是最省钱的健康饮食之一。一条金枪鱼含有少于200卡路里，大约只有一克脂质，却含有42克左右可以用来长肌肉的蛋白质。

　　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.

　　这些止渴饮料可能带给你洪荒之力，比如说使你从宿醉中满血复活，或者在周五下午全身心投入工作中，但是!真正给你打鸡血的不是维生素功能饮料里的大量维生素B和电解质，而是糖脂。大约20盎司的饮料含有30克糖。

（编辑：何莹莹）