Avocado 鳄梨

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.
牛油果的确是到处都有，这挺好的。它是一种超级食物。每一颗牛油果都富含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水平，减少患癌症和糖尿病的风险，还能促进皮肤健康。

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.
负面作用：源自它的高脂肪含量（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。

“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.”
《碳水饮食法》的作者坦妮娅·查克布洛特是酱紫介绍牛油果的，“尽管它富含超过20种维生素和矿物质，但牛油果依然是高热量食物，只能适度地加到沙拉、三明治或者其他食物里面。 

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Nuts 坚果

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.
去本地酒吧里看看体育比赛或者单纯闲逛以下，那么你肯能碰上成堆的坚果，很多人把坚果当作爆米花一样随便猛吃。

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.
而这是个过犹不及的经典案例。就像鳄梨一样，坚果含有大量有益心脏健康的脂肪。几杯啤酒加几把坚果之后，你摄入的卡路里其实相当多。 

Protein-bar 蛋白棒

3. Protein Bars
3. 蛋白棒

Protein is good, right?
蛋白质是好东西，对不对？

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

Your protein-bar approach: Save them for when you’re in a jam.
蛋白棒的正确用法是：屯起来以备不时之需。

Rule No. 2: shop smart. These products typically contain half the fat and sugar.
而第二条原则是：理智购买。这些食物通常一半以上都是糖和脂，热量很高。 

Granola and Trail mix

4. Whole-grain Rolls
4. 全麦卷什么的

In theory, whole-grain, fiber-rich mixes make great on-the-go snacks.
理论上，这种全麦的、富含纤维的混合食品非常适合在忙碌的时候当零食吃。

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.
问题是它们通常裹上了蜂蜜、干果、瓜子、巧克力一类的东西，而且这种东西往往你一吃就停不下来。

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?
将好几份水果里的营养和抗氧化剂浓缩起来，让你轻轻松松就能吃完。听起来不错，对吧？

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.
但是这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。所以还是吃新鲜水果吧。 

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种叫多元酚的化合物，研究表明可以使血管扩张，还能帮助降低血压。

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

Look for brands with the highest percentage of cocoa and opt for smaller packages versus the temptation of larger bars.
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。 

Gluten-free foods 无麸食物

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.
即使你对小麦不过敏，你也可能被无麸质的披萨、意粉和什锦煎饼吸引，因为它们听起来更健康。

But get this: “Many gluten-free products actually have more calories than similar versions that contain gluten,” warns Zuckerbrot.
但是查克布洛特温馨提醒你：相对那些含麸产品，许多无麸产品其实含有更多热量。 

Tuna 金枪鱼

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.
一般情况下，金枪鱼是个不错的选择，而且它也是最省钱的健康饮食之一。

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。

But turn your tuna into tuna salad, and that's where things go downhill.
单一旦你把金枪鱼拌成沙拉，就完全不是那么回事了。

A tablespoon of mayo adds 10 grams of fat, plus 90 extra calories.
加一汤勺的蛋黄酱就多加了10g脂肪，多摄入了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.
这些酷炫的止渴饮料可能承诺带给你洪荒之力，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。

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。

Some 20-ounce bottles contain more than 30 grams of the sweet stuff.
一瓶大约20盎司的饮料含有超过30g糖。