Your goal is to eat three to four servings a day of low-fat cheeses, yogurt, and 1 percent or skim milk; the calcium in dairy products is the most readily absorbed by your body.

你的目标是每天吃三到四份的低脂干酪、酸奶酪和1%或全脱脂乳；奶制品中的钙是最容易被你的身体吸收的。

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Full fat milk (as an everyday drink) - Many people have switched from drinking whole milk to lower fat versions - nonfat milk (skim), 1% milk (low fat) or 2% milk (reduced fat).

全脂牛奶(作为日常饮品)——许多人已经从饮用全脂奶转换到喝低脂的牛奶——脱脂牛奶(脱脂)，1%牛奶(低脂)或者2%牛奶(减少脂肪)。

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Choose healthy foods like whole-grain cereals, low-fat dairy like low-fat yogurt or skim-milk, lean protein like eggs or Turkey bacon, fruit, and nuts.

多吃一些粗粮食品、低脂酸奶或脱脂牛奶、瘦蛋白物质如蛋类、火鸡培根、水果、坚果等有益健康的食物。

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