Yogurt may be good for you. Some brands are loaded with excess fat, sugar and caleries. So here we're going to show you how to make sense of Yogurt labels.

酸奶是我们都非常喜爱的食品，它能帮助我们消化，有利于肠道健康。但是有些酸奶却并没有我们想象中那么健康。今天我们来看看应该如何选购酸奶。

Where do people get tripped up when they choose yogurt?

在选择酸奶的时候，人们会犯什么样的错误呢？

People get confused with sugar, fat and probiotics. Sometimes people look for low-sugar, but they don't realize they are getting artificial sweetners; or they just go for fat-free and they don't realize how much sugar they are getting; or they get drown in by all those probiotic labels out there.

人们选择酸奶的时候经常会分不清酸奶配方中的糖、脂肪和益生菌。有时候我们想找低糖的酸奶，但是无意中却买了含有大量人造甜味剂的酸奶。有时候我们要买低脂肪的，却买了含糖量很高的酸奶。而酸奶标签上的益生菌等营养指标更是让我们摸不着头脑。

What do we need to look at on the label exactly?

如何看懂酸奶标签上的营养指标？

1. Caleries. About 90 to 120 caleries is what we want to aim for.

卡路里。我们大约需要从酸奶中摄入90-120卡。

2. Fat. We need fat in our diet, but not from yogurt.

脂肪。 我们可以从其它饮食中摄入脂肪，酸奶中不应该含有脂肪。

3. Calcium. We want to get about 200MG. On the lebal, you'll see that as 20%.

钙。我们需要从酸奶中摄入200毫克的钙，在标签上会显示为20%.

4. Sugar. Natually found in yogurt, you'll get about 12 grams of sugar. That was no added sugar. So we want to stay as close to that 12 grams as possible. If you have yogurt with fruit in it, make sure to read the ingredient label and see where you're getting the sugar from. You don't want to get it from refined resources like high fructose corn syrup. So if you do have added sugar grams, make sure you're look for real fruit in the label.

糖。 我们可以从天然的酸奶中摄取12克的糖，但是酸奶中不应该含有另外添加的甜味剂，我们尤其不需要像果葡糖浆这样的增甜剂。所以如果你的酸奶里面有水果颗粒，你要看清楚后面的标签，了解里面的糖分是来自哪里。

Yogurt can not be called yogurt unless there are these two strains of probiotics. Probiotics are the good bacteria. Yogurt is bacterial fermented milk with live active cultures. Those live active cultures are the good bacteria that increase the beneficial bacteria in our digestive tract and help boost immunity. There are some yogurts out there that have their own strains of bacteria, so people read that and they think their yogurt doesn't. People need to know that if they eating yogurt they are eating those live active cultures.

酸奶之所以被称为酸奶就是因为里面含有两种有益我们健康的益生菌。酸奶是含有活性菌的乳酸菌发酵奶，这些活性菌能够帮助我们的肠道运动，增加我们的免疫力。有些商家打出广告说他们的酸奶是'特含益生菌',其实都是糊弄消费者的，如果酸奶没有益生菌，也就不是酸奶了。

Eating yogurt=Eating a candy bar?

喝酸奶=吃甜食？

Yogurt is a great place for kids to get calcium and protein, sometimes at the risk of getting some sugar in. That's why we need to start kids up with good healthy habits and get that good plain yogurt with a little bit of added fruit at an early age. So that's what they think as yogurt and they think as desert.

酸奶可以为我们补充钙和维生素，但是有的时候补充营养的同时，糖分也不可避免地进入我们体内了，所以要购买优质的、天然的酸奶。

What is good yogurt?

什么样的酸奶才算是好酸奶呢？

Fat-free, plain Greek yogurt is our best choice. It's high in protein, low in sugar and non-fat. And choose organic dairy products if you could, especially for children. You are not going to get hormones, antibiotics and you're also going to aviod dyes and preservatives.

好的酸奶应该是不含脂肪的原味酸奶，富含维生素，低糖。如果可以的话，尽量选择有机酸奶，有机的乳制品对身体尤其有益，它绝对不会含有激素、抗生素、色素和防腐剂。