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You’ve cut out chocolate, crisps and fast food from your diet but you're still not losing weight. Surely the health food you've been eating lately can’t be making you fat? You might be surprised!
你不吃巧克力，薯片和快餐但你仍沒有減肥。當然，你近來吃的健康食物沒能使你胖？你可能會吃驚！
Read on to discover the ‘good for you’ foods that are surprisingly high in calories….
往下讀，發現‘多多益善’的食物擁有令人吃驚的高卡路里...。
1 Dried fruit
1 干果
Dried fruit is full of fibre and more nutritious than sweets but don’t be fooled into thinking it is low in calories. Dried fruit contains six times more calories than fresh fruit by weight. If you want a sweet treat, eat fresh produce, like grapes and strawberries, instead.
干果充滿纖維比甜點擁有更多營養，但不要傻瓜似的認為它低卡路里。干果在體重上擁有比新鮮水果多六倍的卡路里。取而代之的，如果你喜歡新鮮的水果，可以選擇葡萄和草莓。
2 porridge oats with berries
2 有漿果的燕麥粥
Granola is packed with health-boosting nuts, oats and honey – but contains lots of sugar and fat too. A single bowl can contain a whopping 500 calories. Start the day with porridge oats with berries or a bowl of sugar-free muesli instead.
格蘭諾拉麥片充滿促進健康的堅果，燕麥和蜂蜜-但也包含許多糖和脂肪。一碗包含巨大的能量達500卡路里。用有漿果的燕麥粥開始一天或用一碗無糖的牛奶什錦早餐取而代之。
3 banana
3 充滿能量的點心條
Energy snack bars may say that they’re healthy on the label but can be surprisingly high in added sugars. If you want a pre or post-workout energy boost, ditch the energy bars (which can contain as many as 300 calories) and opt for banana (around 100 calories) instead.
充滿能量的點心條會在標簽上標明它們有益健康，但所含糖分之高令人吃驚。如果你想在鍛煉前或后充滿能量，放棄能量條（包含300卡路里），取而代之選擇香蕉（大約100卡路里）。
4 Creamy and oily dressings
4 奶油和帶油的調料
Creamy and oily dressings can be very high in fat, so go easy or choose a light option. Watch out for other added extras like croutons, dough balls, nuts and cheese, too.
奶油和帶油的調料高脂肪，因此放輕松，稍加選擇。注意其它額外的食物像油炸面包片，生面團，也包括堅果和奶酪。
5 Orange and apple juice
5 橙汁和蘋果汁
Natural sugars are healthier than refined or added ones – but they’re still high in calories. Orange and apple juice is packed with vitamin C but a 16-ounce bottle (473 millilitres) contains the same as 12 spoonfuls of sugar.
天然的糖比提煉過的或后加入的更健康-但它們仍含有高卡路里。橙汁和蘋果汁充滿維他命C，但是16盎司一杯（473毫升）包含同樣12勺的糖。
6 Nuts
6 堅果
Nuts contain fibre, protein and minerals along with good monounsaturated fats for a healthy heart but are also high in calories and fat. Just eight Brazil nuts contain around 200 calories.
堅果包含纖維，蛋白質和礦物質以及一顆健康的心所需的單一不飽和脂肪。只需8個巴西堅果包含大約200卡路里。
7 dark chocolate
7 黑巧克力
Studies show that eating a small amount of quality dark chocolate can help lower high blood pressure but be careful how much you eat. Just 3oz (85 grams) contains around 400 calories.
研究表明吃少量的黑巧克力有助于降低血壓但是注意你所吃的量。只需3盎司（85克）包含大約400卡路里。
8 Tofu
8 豆腐
Tofu is made from bean curd and is low in calories but think twice before you order it in a restaurant. Tofu is often deep-fried and served in a rich sauce to give it flavour.
豆腐由豆凝乳制成，低卡路里，但在飯館點它前要多加考慮。豆腐經常被長時間的炸，配料豐富，口感極佳。
9 Vegetarian burgers
9 菜茉餅
Vegetarian burgers may contain less fat and cholesterol than meat varieties but many are loaded with cheese to bind the ingredients together, or are made using fried beans. Check the ingredients or ask the chef how they’re made before you order.
菜茉餅比起肉類可能包含更少的脂肪和碳水化合物，但是有的菜茉餅含有的奶酪和調料混合在一起，或者用炸豆制成。在你點菜前，檢查調料，或問一下廚師它們是怎樣制的。
10 vegetable crisps
10 蔬菜脆片
Root vegetable crisps, made from things like carrot, parsnip and beetroot, may sound healthy but can contain just as much fat as regular crisps. Check the labels carefully.
蔬菜脆片，由胡蘿卜，歐洲蘿卜和甜菜制成，可能聽起來很健康，但包含和正常薯片一樣多的脂肪。吃前仔細檢查標簽。
11 Soup
11 湯
Soup can be a healthy lunch time choice but many brands are loaded with fat and sugar, not to mention salt. Read labels carefully and avoid anything made with cream.
午餐時選擇湯有益身體健康，但是包裝的湯含有脂肪和糖，更不用說鹽了。仔細閱讀標簽，避免含有奶油的湯。
12 bottled tea
12 瓶裝茶
Most store-bought brands of bottled tea are packed with high-calorie sweeteners like sugar or honey. Even an average-sized bottle can contain more than 200 calories.
大多數商店買的瓶裝茶商標上標明，含有高卡路里的甜味劑，像糖或蜂蜜。甚至正常體形的瓶子包含超過200卡路里。
13 Rice cakes
13 大米蛋糕
Rice cakes may seem like a good option – after all they’re fat-free and low in calories – but they’re also devoid of fibre and protein and can make you crave something more satisfying. Flavoured varieties are equally unsubstantial and often come loaded with sugar.
大米蛋糕似乎是好的選擇-畢竟它們無脂肪，低卡路里-但是它們也缺乏纖維和蛋白質，會使你渴望更令人滿意的東西。不同的口味很少，經常都是甜口的。
14 Sushi
14 壽司
Sushi seems like a good idea compared to other take-away options but be careful. Some rolls are covered with cream cheese or mayonnaise, while the seafood inside may be tempura-battered. A standard roll can contain as many as 500 calories.
壽司似乎像是一個好的選擇，對比于其它打包食品，但是要注意。一些壽司卷覆蓋著奶油奶酪或蛋黃醬，然而里面的海鮮可能是面裹的油炸蔬菜或魚，一般每卷壽司包含500卡路里。
15 deli
15 熟食
Roll them out and some deli wraps can be a foot (a third of a metre) across. That can mean you’re eating 300 calories before you put anything inside. Because the surface area is so big, they’re likely to be slathered in more mayonnaise or dressing than a normal sandwich too.
卷起吃它們，一些熟食包裝有一英尺寬（三分之一米）。意味著你吃了300卡路里在你吃任何東西之前。因為面積很大，它們可能被涂抹更多的蛋黃醬或外形也像正常的三明治一樣。
你不吃巧克力，薯片和快餐但你仍沒有減肥。當然，你近來吃的健康食物沒能使你胖？你可能會吃驚！
Read on to discover the ‘good for you’ foods that are surprisingly high in calories….
往下讀，發現‘多多益善’的食物擁有令人吃驚的高卡路里...。
1 Dried fruit
1 干果
Dried fruit is full of fibre and more nutritious than sweets but don’t be fooled into thinking it is low in calories. Dried fruit contains six times more calories than fresh fruit by weight. If you want a sweet treat, eat fresh produce, like grapes and strawberries, instead.
干果充滿纖維比甜點擁有更多營養，但不要傻瓜似的認為它低卡路里。干果在體重上擁有比新鮮水果多六倍的卡路里。取而代之的，如果你喜歡新鮮的水果，可以選擇葡萄和草莓。
2 porridge oats with berries
2 有漿果的燕麥粥
Granola is packed with health-boosting nuts, oats and honey – but contains lots of sugar and fat too. A single bowl can contain a whopping 500 calories. Start the day with porridge oats with berries or a bowl of sugar-free muesli instead.
格蘭諾拉麥片充滿促進健康的堅果，燕麥和蜂蜜-但也包含許多糖和脂肪。一碗包含巨大的能量達500卡路里。用有漿果的燕麥粥開始一天或用一碗無糖的牛奶什錦早餐取而代之。
3 banana
3 充滿能量的點心條
Energy snack bars may say that they’re healthy on the label but can be surprisingly high in added sugars. If you want a pre or post-workout energy boost, ditch the energy bars (which can contain as many as 300 calories) and opt for banana (around 100 calories) instead.
充滿能量的點心條會在標簽上標明它們有益健康，但所含糖分之高令人吃驚。如果你想在鍛煉前或后充滿能量，放棄能量條（包含300卡路里），取而代之選擇香蕉（大約100卡路里）。
4 Creamy and oily dressings
4 奶油和帶油的調料
Creamy and oily dressings can be very high in fat, so go easy or choose a light option. Watch out for other added extras like croutons, dough balls, nuts and cheese, too.
奶油和帶油的調料高脂肪，因此放輕松，稍加選擇。注意其它額外的食物像油炸面包片，生面團，也包括堅果和奶酪。
5 Orange and apple juice
5 橙汁和蘋果汁
Natural sugars are healthier than refined or added ones – but they’re still high in calories. Orange and apple juice is packed with vitamin C but a 16-ounce bottle (473 millilitres) contains the same as 12 spoonfuls of sugar.
天然的糖比提煉過的或后加入的更健康-但它們仍含有高卡路里。橙汁和蘋果汁充滿維他命C，但是16盎司一杯（473毫升）包含同樣12勺的糖。
6 Nuts
6 堅果
Nuts contain fibre, protein and minerals along with good monounsaturated fats for a healthy heart but are also high in calories and fat. Just eight Brazil nuts contain around 200 calories.
堅果包含纖維，蛋白質和礦物質以及一顆健康的心所需的單一不飽和脂肪。只需8個巴西堅果包含大約200卡路里。
7 dark chocolate
7 黑巧克力
Studies show that eating a small amount of quality dark chocolate can help lower high blood pressure but be careful how much you eat. Just 3oz (85 grams) contains around 400 calories.
研究表明吃少量的黑巧克力有助于降低血壓但是注意你所吃的量。只需3盎司（85克）包含大約400卡路里。
8 Tofu
8 豆腐
Tofu is made from bean curd and is low in calories but think twice before you order it in a restaurant. Tofu is often deep-fried and served in a rich sauce to give it flavour.
豆腐由豆凝乳制成，低卡路里，但在飯館點它前要多加考慮。豆腐經常被長時間的炸，配料豐富，口感極佳。
9 Vegetarian burgers
9 菜茉餅
Vegetarian burgers may contain less fat and cholesterol than meat varieties but many are loaded with cheese to bind the ingredients together, or are made using fried beans. Check the ingredients or ask the chef how they’re made before you order.
菜茉餅比起肉類可能包含更少的脂肪和碳水化合物，但是有的菜茉餅含有的奶酪和調料混合在一起，或者用炸豆制成。在你點菜前，檢查調料，或問一下廚師它們是怎樣制的。
10 vegetable crisps
10 蔬菜脆片
Root vegetable crisps, made from things like carrot, parsnip and beetroot, may sound healthy but can contain just as much fat as regular crisps. Check the labels carefully.
蔬菜脆片，由胡蘿卜，歐洲蘿卜和甜菜制成，可能聽起來很健康，但包含和正常薯片一樣多的脂肪。吃前仔細檢查標簽。
11 Soup
11 湯
Soup can be a healthy lunch time choice but many brands are loaded with fat and sugar, not to mention salt. Read labels carefully and avoid anything made with cream.
午餐時選擇湯有益身體健康，但是包裝的湯含有脂肪和糖，更不用說鹽了。仔細閱讀標簽，避免含有奶油的湯。
12 bottled tea
12 瓶裝茶
Most store-bought brands of bottled tea are packed with high-calorie sweeteners like sugar or honey. Even an average-sized bottle can contain more than 200 calories.
大多數商店買的瓶裝茶商標上標明，含有高卡路里的甜味劑，像糖或蜂蜜。甚至正常體形的瓶子包含超過200卡路里。
13 Rice cakes
13 大米蛋糕
Rice cakes may seem like a good option – after all they’re fat-free and low in calories – but they’re also devoid of fibre and protein and can make you crave something more satisfying. Flavoured varieties are equally unsubstantial and often come loaded with sugar.
大米蛋糕似乎是好的選擇-畢竟它們無脂肪，低卡路里-但是它們也缺乏纖維和蛋白質，會使你渴望更令人滿意的東西。不同的口味很少，經常都是甜口的。
14 Sushi
14 壽司
Sushi seems like a good idea compared to other take-away options but be careful. Some rolls are covered with cream cheese or mayonnaise, while the seafood inside may be tempura-battered. A standard roll can contain as many as 500 calories.
壽司似乎像是一個好的選擇，對比于其它打包食品，但是要注意。一些壽司卷覆蓋著奶油奶酪或蛋黃醬，然而里面的海鮮可能是面裹的油炸蔬菜或魚，一般每卷壽司包含500卡路里。
15 deli
15 熟食
Roll them out and some deli wraps can be a foot (a third of a metre) across. That can mean you’re eating 300 calories before you put anything inside. Because the surface area is so big, they’re likely to be slathered in more mayonnaise or dressing than a normal sandwich too.
卷起吃它們，一些熟食包裝有一英尺寬（三分之一米）。意味著你吃了300卡路里在你吃任何東西之前。因為面積很大，它們可能被涂抹更多的蛋黃醬或外形也像正常的三明治一樣。
