不要再買這些食物了
Worst veggie: Anything in a can
任何罐裝蔬菜都很糟
Canned veggies are often stripped of fiber and other nutrients, and are often loaded with sodium. If canned veggies are your go-to, you'll experience decreased nutritional quality or, worse, unknowingly consume them with sugar, additives, sodium, or flavorings that detract from good nutrition and make it harmful.
罐裝蔬菜通常都沒有纖維和其它營養物質，而且還充滿了鈉元素。如果罐裝蔬菜是你的菜，那麼你的營養質量將會下降，更有甚者，你會不自知的攝入有損營養的糖、新增劑、鈉元素或調味劑，使其變得有害。
If you need the convenience of canned vegetables, opt for frozen instead. They're just as healthy as fresh because they're flash-frozen at the site of harvest. "They have no added sodium and are less wasteful, since you can cook only what you need and keep the rest in the freezer," explains Rachel Brandeis, RDN. Plus, now frozen vegetables come in microwavable bags, which makes them very convenient for busy families trying to get veggies on the dinner table. (Just be sure you're buying plain vegetables, and not ones coated in any type of sauce.)
如果你覺得罐裝蔬菜方便，那倒不如選擇冷凍蔬菜了。冷凍蔬菜和新鮮蔬菜一樣健康，因為在收穫它們的時候就將其快速冷凍了。"因為你只要拿出你所需的量，剩下的可以放到冰箱冷凍，所以這些蔬菜不含新增鈉元素，也不會造成太大的浪費，"註冊營養師瑞秋·布蘭迪解釋道。此外，現在的冷凍蔬菜可以放到微波袋中，這對於那些既忙碌又想吃蔬菜的人來說真的很方便。（但確保你買的是普通蔬菜，而不是任何有醬汁的蔬菜。）
Worst veggie: Starchy vegetables
澱粉蔬菜都是最糟糕的蔬菜
Corn, peas, potatoes, pumpkin, squash, and yams tend to contain fewer vitamins and minerals and less fiber than other types of vegetables. Plus, they often contain two to three times as many calories per serving as their non-starchy vegetable counterparts. One recent study from Harvard University found that eating leafy greens and cruciferous veggies resulted in significantly more weight loss than potatoes, peas, and corn. "These types of vegetables are best eaten earlier in the day as they're higher in carbohydrates," says Roger Adams, PhD, a Houston-based nutritionist.
相比其它蔬菜，玉米、豌豆、南瓜、西葫蘆和山藥往往含有更少的維生素、礦物質和纖維。同時，這類蔬菜每份含有的卡路里量卻是非澱粉類蔬菜的兩到三倍。哈佛大學最近的一項研究發現：相比吃土豆、豌豆和玉米，吃綠葉蔬菜和十字花科蔬菜的人體重明顯減輕。"最好在白天吃這類蔬菜，因為它們的碳水化合物更高，"來自休斯頓的營養學家羅傑·亞當斯博士說道。
Worst fruit: Canned or dried fruit
罐裝水果或乾果都很糟
Fruit is naturally sweet, so it shouldn't need any added sugar or "sugar-based flavor enhancers" often found in the canned kind. That can include syrups, nectar, or honey. The added sugar only adds excess calories that are totally unnecessary. Dried fruit can also contain added sugar. "While they can add fiber and texture to trail mix, yogurt, oats, and home-made energy bars, they pack a serious caloric punch," says Rodriguez. Think about it: a raisin is just a shriveled-up grape, so a cup of raisins is going to contain a lot more calories than a cup of whole grapes. "Mind portion sizes by checking the nutrition facts for sugar content and consume in moderation," Rodriguez says.
水果本來就是甜的，所以不需要任何新增糖或"果味增味劑"，但罐裝水果卻含有這些調味劑。這包括糖漿、花蜜或蜂蜜。新增糖只會增加多餘的卡路里。乾果通常也含有新增糖。"雖然這些乾果會給什錦果、酸奶、燕麥和自制能量棒帶來纖維和質感，但它們含有的熱量也很高，"羅德里格斯說道。想想吧：葡萄乾只是一個乾癟的葡萄，所以一杯葡萄乾含有的熱量遠比一杯葡萄多得多。"通過檢視糖的含量和營養成分注意攝入的量，一定要適可而止，"羅德里格斯說道。
