PASTEURISED FRUIT JUICE

巴氏灭菌橙汁

The biggest problem with fruit juice is that a glass or two tends to contain way more fruit than you'd regularly consume. And all that fruit contains sugar that can amount to a meal's worth of calories pretty quickly. But you probably don't — and definitely shouldn't — chug a glass of OJ and call that a meal. Juice is devoid¹ of the filling fiber² found in fruit, protein, and fat — so it's terribly unbalanced.

橙汁最大的问题就是：一杯或两杯橙汁儿含有的橙子往往比你平日里摄入的多。里面含有的所有水果都含有糖分，很快就能达到一顿饭所含有的卡路里量。但也许你不会——也绝不应该以橙汁代饭。果汁不含橙汁中原有的纤维、蛋白质和脂肪——所以营养极为不均。

CONVENTIONAL MILK

传统牛奶

The difference between conventional milk and organic is that the former may contain estrogen, as it comes from cows treated with hormones³. Experts worry that these consuming extra sex hormones can make you more susceptible⁴ to certain cancers. Some research links milk consumption to higher rates of breast, ovarian, and uterine cancer — it's why registered dietitian⁵ Isabel Smith recommends organic dairy products (particularly for big milk drinkers).

传统牛奶与有机牛奶的区别就是前者可能含有雌激素，因为传统牛奶取自于打激素长大的奶牛。专家们担心摄入多余的性激素会使人们易受某些癌症的影响。一些研究认为牛奶摄入与乳腺癌、卵巢癌和子宫癌患病几率高相关——所以注册营养师伊莎贝尔•史密斯建议饮用有机乳制品（尤其是对于经常喝牛奶的人来说）。

SWEETENED NON-DAIRY MILKS

甜味无脂牛奶

Yes, dairy-free milks are a godsend for lactose-intolerant folks who want their cereal/coffee/cookies with milk. But many flavoured brands are loaded with empty calories, and some contain carrageenan, a thickening agent derived⁶ from seaweed that can irritate your digestive system. Smith suggests going for unsweetened plain or vanilla-flavored non-dairy milk that's organic or free of GMOs.

是的，对于想要在燕麦、咖啡和饼干中加入牛奶的乳糖不耐症患者而言，无脂牛奶简直就是他们的福音。但很多添加了味道的牛奶却含有空热量和一些特定的卡拉胶，卡拉胶是从海草中提取出来的增稠剂，会对消化系统造成伤害。

ZERO-CALORIE, ARTIFICIALLY-SWEETENED BEVERAGES⁷

无卡路里、添加人造甜味剂的饮料

If a tasty product seems too good to be true, it probably is: Sweet-tasting sports drinks, iced teas, and sodas⁸ that are devoid of calories often contain chemicals, artificial colourings, and artificial sweeteners that may seem to satisfy your sweet tooth, but don't actually fill you up. If this kind of stuff is present (just check the ingredient label), Smith says it can mess with the balance of bacteria in your gut⁹ — which plays a big role in weight regulation, according to recent research. To play it safe, drink water and boost the flavour with a squeeze of lemon or some frozen berries.

如果一种饮料美味到不可思议的地步，那么它可能是：甜甜的运动饮料、冰茶和苏打水。这些不含卡路里的饮料通常都含有化学物质、人工色素和人造甜味剂，虽然可能会满足你对甜食的渴望，实则却不会让你感到饱。如果你的饮料中含有上述这些东西（只要看看饮料包装上的配料一项即可），史密斯说这会打乱人体肠道中的细菌平衡——而根据最近的研究所述，细菌平衡在体重控制方面扮演着重要角色。安全起见就喝凉白开吧，可以挤点柠檬或一些冷冻的浆果增味儿。

REGULAR COLA

普通可乐

Straight-up soda is flavoured with sugars that contribute calories without nutrients¹⁰. Dark sodas may also contain phosphoric acid, which reduces the amount of calcium¹¹ your body absorbs, ultimately weakening your bones and increasing your risk of injuries now, and osteoporosis later on. If you're going to drink soda no matter what you read, go for the one that contains the lowest sugar you can find, Smith suggests.

不加冰的苏打水含有糖分，不仅没有营养，而且还会提供热量。深色汽水可能还含有磷酸，这会减少身体吸收的钙元素，最终削弱骨骼，近期内会增加受伤的几率，之后会增加患骨质疏松的风险。如果不管读了什么，你还是想喝苏打水，那就选择含糖量最低的吧，史密斯建议道。