Avocado 鱷梨

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.
牛油果的確是到處都有，這挺好的。它是一種超級食物。每一顆牛油果都富含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水平，減少患癌癥和糖尿病的風(fēng)險，還能促進(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.
負(fù)面作用：源自它的高脂肪含量（對心臟好的不飽和脂肪依舊是脂肪）以及“對健康有益”的好名聲。

“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.”
《碳水飲食法》的作者坦妮婭·查克布洛特是醬紫介紹牛油果的，“盡管它富含超過20種維生素和礦物質(zhì)，但牛油果依然是高熱量食物，只能適度地加到沙拉、三明治或者其他食物里面。?

聲明：本雙語文章的中文翻譯系滬江英語原創(chuàng)內(nèi)容，轉(zhuǎn)載請注明出處。中文翻譯僅代表譯者個人觀點，僅供參考。如有不妥之處，歡迎指正。

Nuts 堅果

2. Nuts
2. 堅果

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.
去本地酒吧里看看體育比賽或者單純閑逛以下，那么你肯能碰上成堆的堅果，很多人把堅果當(dāng)作爆米花一樣隨便猛吃。

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.
而這是個過猶不及的經(jīng)典案例。就像鱷梨一樣，堅果含有大量有益心臟健康的脂肪。幾杯啤酒加幾把堅果之后，你攝入的卡路里其實相當(dāng)多。?

Protein-bar 蛋白棒

3. Protein Bars
3. 蛋白棒

Protein is good, right?
蛋白質(zhì)是好東西，對不對？

But not if it’s double-decked with ab-killers fat and sugar.
但如果它和“腹肌殺手”脂肪以及糖組合而成那就不是。

Your protein-bar approach: Save them for when you’re in a jam.
蛋白棒的正確用法是：屯起來以備不時之需。

Rule No. 2: shop smart. These products typically contain half the fat and sugar.
而第二條原則是：理智購買。這些食物通常一半以上都是糖和脂，熱量很高。?

Granola and Trail mix

4. Whole-grain Rolls
4. 全麥卷什么的

In theory, whole-grain, fiber-rich mixes make great on-the-go snacks.
理論上，這種全麥的、富含纖維的混合食品非常適合在忙碌的時候當(dāng)零食吃。

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.
問題是它們通常裹上了蜂蜜、干果、瓜子、巧克力一類的東西，而且這種東西往往你一吃就停不下來。

Dried Fruit 干果

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?
將好幾份水果里的營養(yǎng)和抗氧化劑濃縮起來，讓你輕輕松松就能吃完。聽起來不錯，對吧？

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.
但是這些小小的水果零食里面添加了大量的糖，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。?

High-cocoa chocolate

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.
高可可脂的巧克力含有一種叫多元酚的化合物，研究表明可以使血管擴張，還能幫助降低血壓。

But before making a daily habit of the dark sweets, be mindful that along with cocoa comes saturated fat and sugar.
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。

Look for brands with the highest percentage of cocoa and opt for smaller packages versus the temptation of larger bars.
你應(yīng)該買那些出小包裝、高可可脂巧克力的品牌，拒絕大巧克力棒的誘惑。?

Gluten-free foods 無麩食物

7. Gluten-free Foods
7. 無麩質(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.
即使你對小麥不過敏，你也可能被無麩質(zhì)的披薩、意粉和什錦煎餅吸引，因為它們聽起來更健康。

But get this: “Many gluten-free products actually have more calories than similar versions that contain gluten,” warns Zuckerbrot.
但是查克布洛特溫馨提醒你：相對那些含麩產(chǎn)品，許多無麩產(chǎn)品其實含有更多熱量。?

Tuna 金槍魚

8. Tuna
8. 金槍魚

In its plain form, tuna is a smart pick, not to mention one of the most wallet-friendly ways to eat healthy.
一般情況下，金槍魚是個不錯的選擇，而且它也是最省錢的健康飲食之一。

One can contains fewer than 200 calories, has only about 1 gram of fat, and packs 42 grams of muscle-building protein.
一條金槍魚含有少于200卡路里，大約只有一克脂質(zhì)，卻含有42克左右可以用來長肌肉的蛋白質(zhì)。

But turn your tuna into tuna salad, and that's where things go downhill.
單一旦你把金槍魚拌成沙拉，就完全不是那么回事了。

A tablespoon of mayo adds 10 grams of fat, plus 90 extra calories.
加一湯勺的蛋黃醬就多加了10g脂肪，多攝入了90大卡。?

Smoothies

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.
這些酷炫的止渴飲料可能承諾帶給你洪荒之力，比如說使你從宿醉中滿血復(fù)活，或者在周五下午全身心投入工作中。

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.
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。

Some 20-ounce bottles contain more than 30 grams of the sweet stuff.
一瓶大約20盎司的飲料含有超過30g糖。?