喝三杯低脂/无脂牛奶；或者吃一杯六盎司的酸奶三杯多；

three cups of low-fat/fat-free milk or yogurt (that's a little more than three six-ounce containers of yogurt), or

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尤其是很多人喜欢喝的脱脂牛奶，实际上只是一杯看起来像那么回事而实际上没有营养的奶。

Considering many people drink skimmed milk that leaves them with a pretty useless cup of milk.

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因此要吃一些富含纤维和维生素的食物、喝低脂牛奶，假如仍感到饿的话，吃一个橙子(去皮)、一个葡萄果冻，也许再来一杯酸奶果汁。

that is high in fiber and full of vitamins with 1-percent milk, eat an orange (toss those peels) and grape jelly and maybe a yogurt sommthie if you're still hungry.

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