相对于全脂牛奶，低脂或无脂牛奶更好，因为它们包含所有的营养而不含脂肪。
Instead of whole milk, use low-fat or nonfat milk, which contains all the nutrients without all the fat.
这意味着鸡蛋、肉类和全脂奶制品(包括牛奶、奶酪和冰激凌)都含有胆固醇——而蔬菜、水果和谷物中没有。
This means that eggs, meats, and whole-fat dairy products (including milk, cheese, and ice cream) are loaded with cholesterol - and vegetables, fruits, and grains contain none.
一杯无脂牛奶含有306毫克钙，而一杯全脂牛奶只含276毫克。
A cup of fat-free milk contains 306 milligrams of calcium, while a cup of whole milk contains 276 milligrams.
你会发现一个简单的替换就可以减少多少卡路里，比如以脱脂牛奶替换全脂牛奶，低碳饮料或苏打水替代速溶咖啡，晚餐多吃蔬菜替代多吃肉，零食吃新鲜水果而不是薯片。
Have an extra serving of vegetables at dinner instead of an extra serving of meat. Or snack on sliced fresh fruit instead of chips.
当谈到全脂牛奶时，请不要被误导。全脂牛奶仅含有4%的脂肪而不是普遍认为的50%。
And do not be at all mislead when it comes to whole milk: it is only 4% fat as opposed to the widely believed 50%.
当谈到全脂牛奶时，请不要被误导。全脂牛奶仅含有4%的脂肪而不是普遍认为的50%。
And do not be at all mislead when it comes to whole milk: it is only 4% fat as opposed to the widely believed 50%.
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