更好的选择是吃一些巴西胡桃(获得更多的硒)，脱脂牛奶(获得更多的钙)，或菠菜沙拉(获得更多的叶酸)。

Better choices may be Brazil nuts (for selenium), skim milk (for calcium), or a spinach salad (for folic acid).

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可我们每天只能多喝牛奶或吃含这些维生素的食物。

We can only eat so much dairy or fortified foods in a day.

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这意味着你要保证有规律地吃富含维生素和矿物质的食物，例如，水果，蔬菜，粗粮，低脂或脱脂的牛奶。

This means making sure you regularly eat foods that have a lot of vitamins and minerals in them, such as fruits, vegetables, whole grains and low - or nonfat dairy.

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