Worst veggie: Starchy vegetables

淀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、西葫芦和山药往往含有更少的维生素、矿物质和纤维。同时，这类蔬菜每份含有的卡路里量却是非淀粉类蔬菜的两到三倍。哈佛大学最近的一项研究发现：相比吃土豆、豌豆和玉米，吃绿叶蔬菜和十字花科蔬菜的人体重明显减轻。"最好在白天吃这类蔬菜，因为它们的碳水化合物更高，"来自休斯顿的营养学家罗杰·亚当斯博士说道。

Worst fruit: Canned or dried fruit

罐装水果或干果都很糟

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.

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