做个健康的吃货：世界上最有营养的10种食物

Dairy products and milk constitute 10 to 12 percent of our total dietary fat.
乳制品和牛奶构成了我们膳食脂肪的10%到12%。

While whole milk is a good source of vitamin B12, vitamin D, calcium, riboflavin, and phosphorus, it is high in saturated fat and can cause problems with high calories and weight gain. Low-fat milk (1% milk) and eggs have very little fat. The low-fat products help build muscles, prevent obesity, and lower risks of diseases like type 2 diabetes and hypertension.
虽然全脂牛奶是维生素B12、维生素D、钙、核黄素和磷的很好来源，但它也富含高饱和脂肪， 能够引起高热量和体重增加等问题。低脂牛奶（1%牛奶）和鸡蛋所含脂肪非常少。低脂产品有助于锻炼肌肉、防止肥胖、降低2型糖尿病和高血压等疾病的风险。

Among the world’s best low-fat dairy products and eggs are:
世界上最好的低脂乳制品和蛋类包括：

Cheese, grass-fed 食草类动物产奶做成的奶酪

Cow’s milk, grass-fed 食草奶牛所产的牛奶

Eggs, pasture-raised 牧场散养鸡下的鸡蛋

Milk, goat 羊奶

Yogurt, grass-fed 食草类动物产奶做成的酸奶