They are the foods we hear horror stories about, and have been told to avoid at all costs. Coffee, eggs, coconut oil and whole milk are just some of the items which have been on the receiving end of bad press over the years. But it's now time to dispel the myths and embrace these real foods.

我們經常聽到關于這些食物的聳人聽聞的故事，讓我們不惜一切代價避免吃這些食物。這些年來，咖啡、雞蛋、椰子油和全脂牛奶一直被人們視作"不健康"的食品。但現在是時候揭秘神話、擁抱這些真正的食物了。

1. Coffee

1. 咖啡

Too much can make you jittery, upset your digestion leaving you with gas, IBS and can have a laxative effect, gives you bad breath and can increase your stress and anxiety levels. However, coffee in moderation has also been shown to improve brain health, aid weight loss, enhance performance and has even been shown in some studies to protect you against Alzheimer's and dementia.

太多的咖啡會讓你不舒服、腸胃不適、脹氣、出現腸易激綜合征，能達到瀉藥效果，讓你口味難聞、增加你的壓力和焦慮水平。但是，適量的咖啡能促進大腦健康、有助于減肥、提高表現力，有些研究還表明咖啡能預防阿爾茨海默癥和癡呆癥。

2. Potatoes

2. 土豆

A starchy food that converts to glucose raising your blood sugar but did you know it was also packed with additional nutrients. One medium potato can provide you with up to 50 per cent of your daily vitamin C, 30 per cent of your B6 and 25 per cent of your potassium requirements.

淀粉食物能轉化為葡萄糖，提高血糖水平，但你知道嗎，土豆還含有很多其它的營養成分。一個中等大小的土豆就能提供每日所需維生素C的50%、維生素B6的30%和鉀元素的25%。

It also contains calcium, magnesium, phosphorus, B vitamins and zinc. New potatoes have a much lower GI (glycaemic index) than old potatoes so opt for them if you are watching your weight or try using antioxidant rich sweet potatoes!

土豆還含有鈣、鎂、磷、B族維生素和鋅元素。新收獲的土豆比以前收獲的土豆含有更低的血糖指數，因此如果你在控制體重，可以選擇新收獲的土豆，或者嘗試富含抗氧化劑的紅薯。

3. Eggs

3. 雞蛋

Scared of salmonella and high fat foods? Shake off these misconceptions and dust off your egg poacher, it's time to embrace eggs. High in protein and good fats, they keep you fuller for longer. Ditch the breakfast cereals, this is essential breakfast food for those who want to lose weight.

害怕沙門氏菌和高脂食物？撇開這些誤解、拿出你的煮蛋器吧，是時候接受雞蛋了。雞蛋蛋白質含量高、含有有益人體的脂肪，能夠讓你的飽腹感更持久。不要再吃早餐麥片了，對于想減肥的那些人來說，雞蛋才是必不可少的早餐。

4. Peanut Butter

4. 花生醬

Too high in fat? Ignore this as fat does not make you fat. Peanuts are packed with protein, magnesium, potassium, vitamin E, antioxidants and essential fibre. Choose your peanut butter wisely, cheap varieties contain sugar and other added extras. All you need is peanuts on your ingredient list! Meridian are a good choice.

脂肪太高？不要管它，因為脂肪并不會讓你變胖。花生富含蛋白質、鎂、鉀、維生素E、抗氧化劑和人體必需纖維。明智選擇花生醬，便宜的花生醬含有糖和其它添加成分。而你所需要的只是花生而已！Meridian是個不錯的選擇。

They are the foods we hear horror stories about, and have been told to avoid at all costs. Coffee, eggs, coconut oil and whole milk are just some of the items which have been on the receiving end of bad press over the years. But it's now time to dispel the myths and embrace these real foods.

我們經常聽到關于這些食物的聳人聽聞的故事，讓我們不惜一切代價避免吃這些食物。這些年來，咖啡、雞蛋、椰子油和全脂牛奶一直被人們視作"不健康"的食品。但現在是時候揭秘神話、擁抱這些真正的食物了。

1. Coffee

1. 咖啡

Too much can make you jittery, upset your digestion leaving you with gas, IBS and can have a laxative effect, gives you bad breath and can increase your stress and anxiety levels. However, coffee in moderation has also been shown to improve brain health, aid weight loss, enhance performance and has even been shown in some studies to protect you against Alzheimer's and dementia.

太多的咖啡會讓你不舒服、腸胃不適、脹氣、出現腸易激綜合征，能達到瀉藥效果，讓你口味難聞、增加你的壓力和焦慮水平。但是，適量的咖啡能促進大腦健康、有助于減肥、提高表現力，有些研究還表明咖啡能預防阿爾茨海默癥和癡呆癥。

2. Potatoes

2. 土豆

A starchy food that converts to glucose raising your blood sugar but did you know it was also packed with additional nutrients. One medium potato can provide you with up to 50 per cent of your daily vitamin C, 30 per cent of your B6 and 25 per cent of your potassium requirements.

淀粉食物能轉化為葡萄糖，提高血糖水平，但你知道嗎，土豆還含有很多其它的營養成分。一個中等大小的土豆就能提供每日所需維生素C的50%、維生素B6的30%和鉀元素的25%。

It also contains calcium, magnesium, phosphorus, B vitamins and zinc. New potatoes have a much lower GI (glycaemic index) than old potatoes so opt for them if you are watching your weight or try using antioxidant rich sweet potatoes!

土豆還含有鈣、鎂、磷、B族維生素和鋅元素。新收獲的土豆比以前收獲的土豆含有更低的血糖指數，因此如果你在控制體重，可以選擇新收獲的土豆，或者嘗試富含抗氧化劑的紅薯。

3. Eggs

3. 雞蛋

Scared of salmonella and high fat foods? Shake off these misconceptions and dust off your egg poacher, it's time to embrace eggs. High in protein and good fats, they keep you fuller for longer. Ditch the breakfast cereals, this is essential breakfast food for those who want to lose weight.

害怕沙門氏菌和高脂食物？撇開這些誤解、拿出你的煮蛋器吧，是時候接受雞蛋了。雞蛋蛋白質含量高、含有有益人體的脂肪，能夠讓你的飽腹感更持久。不要再吃早餐麥片了，對于想減肥的那些人來說，雞蛋才是必不可少的早餐。

4. Peanut Butter

4. 花生醬

Too high in fat? Ignore this as fat does not make you fat. Peanuts are packed with protein, magnesium, potassium, vitamin E, antioxidants and essential fibre. Choose your peanut butter wisely, cheap varieties contain sugar and other added extras. All you need is peanuts on your ingredient list! Meridian are a good choice.

脂肪太高？不要管它，因為脂肪并不會讓你變胖。花生富含蛋白質、鎂、鉀、維生素E、抗氧化劑和人體必需纖維。明智選擇花生醬，便宜的花生醬含有糖和其它添加成分。而你所需要的只是花生而已！Meridian是個不錯的選擇。