别被表象迷惑：少儿不宜的9种食物

译者 carlasun

Choose Wholesome Foods

选择健康食品

Yogurt, applesauce, whole grain cereal, fruit juice– these sound like staples of a healthy child’s diet, right? However, these wholesome sounding foods may really be full of fat, sugar, sodium, and unnecessary additives or have little nutritional value at all. Read on to learn how to decipher food labels and make healthier choices for your kids.

酸奶、苹果酱、全谷物麦片、果汁——这些听起来都是健康的儿童食品，是吧？但是事实却可能是这样的，这些听来健康的食物充满了脂肪、糖、钠以及一些不必要的添加物，甚至可能根本就没什么营养。接着往下读吧，我们会教您如何识别食物标签，这样您就可以为孩子做出更健康的选择。

Choose Wholesome Foods

The PB & J

涂抹花生酱和果酱的面包（PB & J:Peanut Butter & Jelly）

This classic kid food is perfect for lunchboxes and last minute meals, but the traditional version on white bread leaves much to be desired nutritionally. Commercial peanut butters are full of artery-clogging hydrogenated oils and added sugars. And spreading on grape jelly adds an extra helping of simple sugars.  It’s easy to make your sandwich a nutritional winner, though, by using whole grain bread, natural peanut butter, and an all-fruit spread. The complex carbs and fiber in the bread combined with the protein and good fats in natural peanut butter deliver a filling and balanced meal.

涂抹花生酱和果酱的面包（PB & J）这种经典的儿童餐应该非常适合打包做便当或是作为时间仓促时的权宜之计，但是那种传统的白面包总让人觉得不够营养。商店出售的花生酱里面充满了导致动脉硬化氢化油和添加糖，而那些涂抹在表面的提子果冻里面含有过多的单糖。不过，想要打造营养丰富的三明治其实也很简单，只要用全麦面包，无添加的花生酱加上各种水果就可以了。三明治里丰富的碳水化合物和纤维素，再加上纯天然花生酱里面的蛋白质和对人体有益的脂肪（不饱和脂肪）既填饱了肚子，又带来了均衡的营养。

The PB & J

Baked Potato Chips and Pretzels

烤土豆片和椒盐脆饼

There’s nothing good or bad with baked chips and pretzels – and that’s exactly the problem. Though these baked snacks are much lower in fat than traditional chips and puffs, they really offer very little nutrient-wise. Pack more nutrients into your child’s snack or sandwich accompaniment by offering whole wheat pita chips or baked veggie chips, both of which are higher in fiber, B vitamins and some minerals. Another fiber-rich option snack option is popcorn, which most people don’t realize is actually a whole grain.

烤土豆片和椒盐脆饼其实既无功也无过——不过这恰恰是症结之所在。尽管这些烘烤的小零嘴比起传统的油炸薯片和泡芙来说热量低得多，可是它们也没什么营养。你可以给孩子多准备点有营养的东西当做零食及正餐的补充，比如：全麦口袋脆饼或烤蔬菜片，这两种都富含纤维，B族维生素，以及矿物质。还有一种富含纤维的零食就是爆米花，大多数人都没有意识到其实爆米花也是全谷物的呢！

Baked Potato Chips and Pretzels

Whole Milk

全脂牛奶

Everyone knows kids need milk for good bone health, but did you know that kids don’t need the extra fat that’s in whole milk? In fact, the American Academy of Pediatrics now recommends that children over the age of two years drink low-fat (1%) milk. Toddlers need the extra fat in whole milk from 12 months to two years for development; but, after that, the additional fat isn’t necessary and can add extra calories to kids’ diets.  If your child is hooked on whole milk, then transition him slowly to the low-fat option by mixing whole or 2% milk with 1% or skim. And, don’t worry about missing out on any calcium and Vitamin D. All milks have the same vitamin and mineral content, regardless of the fat content.

大家都知道，牛奶可以促进宝宝的骨骼发育，可是，孩子们并不需要全脂奶里面那些多余的脂肪，这一点你知道吗？实际上美国儿科协会现在建议2岁以上的儿童喝低脂牛奶（脂肪含量1%）。1-2岁的幼儿需要全脂奶中的脂肪来生长发育；不过，2岁之后，那些多余的脂肪就成了负累，只会提供过多的热量。如果你的宝宝很爱全脂奶，可以用全脂奶（或脂肪含量2%的奶）跟低脂奶（1%或脱脂奶）混合，慢慢帮他向低脂转变。在这期间，你完全不必担心钙和维生素D有没有损失。不论牛奶中脂肪含量是多少，维生素和矿物质含量是不变的。

Whole Milk

Apple Sauce

苹果酱

What could be more wholesome than applesauce, right? Think again. Most applesauce today is sweetened with added sugars and may even be tinted with artificial colorings. While there are nutritious ones out there, you have to know what to shop for. Look for the words “natural” or “unsweetened” on the label, which usually means the applesauce has no added sugars, just fruit. Double check the ingredient list to make sure apples and water are the primary ingredients. Organic varieties of unsweetened applesauce, which are made from apples grown on pesticide- and chemical-free farms, are available at some stores.

还有什么东西比苹果酱更健康的呢？再想想看。如今大部分苹果酱都含有添加糖增加天威，甚至还可以添加了人工色素。尽管也可能有营养的，你还是应该知道购买的时候应该挑选那种果酱。注意标签上“纯天然”“无添糖”的字眼，一般这都表明苹果酱里只有水果，没有添加糖。你还应该仔细查看成份表，确认主要原料就是苹果和水。现在某些商店也出售无添加糖的有机苹果酱——即苹果原料在生长过程中不使用杀虫剂和化肥。

Apple Sauce

Packaged Lunches

打包午餐

Packaged lunches offer all types of deli meat, cheese and cracker combinations. Some varieties even have a drink and dessert included. Kids like having the option to build their own lunches; parents like the simplicity these lunches provide on busy mornings. However, these packaged meals are full of processed food items usually high in fat and sodium. We suggest making your own lunch combinations. Pack whole grain crackers or mini pitas with lean, low-sodium turkey or ham and cheese cubes. Round off the meal with a fruit and vegetable serving such as sweet cherry tomatoes, baby carrots or grapes. To save time in the morning, pre-portion items into individual containers the night before or when you get home from the grocery.

打包卖的午餐盒里有各式各样的熟食肉类，奶酪和饼干。有的甚至还配了饮料和甜点。孩子们喜欢这些花样繁多的午饭；父母亲也省心省力，不用在忙碌的早晨准备午饭。可是，这些打包的餐盒充满了高脂肪、高纳的加工食品。我们还是建议您自己准备便当。装上全谷物的脆饼或是迷你口袋脆饼，配以低钠的瘦肉（火鸡肉、火腿都可），以及奶酪粒。如果再加点儿水果和蔬菜，比如甜甜的樱桃番茄，小胡萝卜或者葡萄，那这顿午饭就堪称完美了。为了能够节省早晨的时间，前一晚当您将原料买回来的时候就应该把它们先分成小份备用。

Packaged Lunches

Granola Bars

格兰诺拉麦片棒

Granola sounds really healthy, so a granola bar seems like a great snack to fuel kids on the go. But read the packages of some granola bars, and you’ll see chocolate chips, swirls of peanut butter, and caramel drizzles. The reality is that many granola bars today more closely resemble candy bars than health food. Most bars are loaded with added sugars, contain hydrogenated oils, and have very little whole grains, protein, or fiber in them. Instead of granola bars, try letting your child create his own trail mix with dried fruit, high-fiber whole grain cereal, and a sprinkling of nuts and dark chocolate bits. Here’s a tasty combination full of antioxidants and good fats to get you started: dried cranberries, whole wheat cereal squares, low fat granola cereal, almonds, and dark chocolate chunks.

Granola（麦片名）听起来真的很健康，因此叫Granola的能量棒看来对于成天跑个不停的孩子来说一定是补充能量的绝佳零食。可是你仔细看看格兰诺拉麦片棒的包装吧，可能你会发现里面含有巧克力碎、花生酱、焦糖。事实上，如今许许多多的格兰诺拉麦片棒都算不上是健康食品，它们更接近糖块。大部分麦片棒都添加了糖，含氢化油，而全谷物、蛋白质和纤维的含量却是微乎其微。别买格兰诺拉麦片棒了，尝试让孩子自己创造属于他自己的什锦杂果棒吧：用水果干，高纤维的全谷物麦片，加一点点坚果和黑巧克力碎，混合在一起即可。这里提供一个可口的小方子：蔓越梅干、全麦麦片、低脂格兰诺拉麦片、杏仁、以及黑巧克力。

Granola Bars

Whole-Grain" Cereals

全谷物麦片

It’s hard to find a cereal today that doesn’t have the words “whole grain” printed front and center in bright letters. But adding some whole grain flour to chocolate puffs and rainbow-colored loops doesn’t make the cereal a nutritional all-star. Many cereals actually only have a small amount of whole grains in them and still contain the same amount of added sugar that they’ve always had.  So how do you decipher what’s really a nutritious breakfast choice? First, look at the ingredient list. You want whole grains like whole wheat flour, oats, rye, or barley to be among first few ingredients listed. Make sure that sweeteners like sugar, corn syrup, and honey are towards the end of the list. Next, look at the nutrition facts. Try to choose a cereal with less than 3 grams of fat and at least 3 grams of protein and fiber per serving.

如今这麦片的包装上无一例外都会在前面当中的地方用鲜明的字体标出“全谷物”的字样。可是那种添加了全麦粉的巧克力华夫以及五颜六色的小麦圈并不会让麦片成为营养明星。很多麦片实际上里面的全谷物含量非常少，而且通常还含有添加糖。因此，你要怎样辨别什么才是健康的早餐呢？首先，看看配料成份表。你想要的全谷物如全麦、燕麦 、黑麦、大麦应该在成份表里首当其冲。把成份表从头到尾看一下，确认其中的增甜剂是砂糖、玉米糖浆、还是蜂蜜。接下来，看看营养成份，尽量挑选每次食用分量中脂肪低于3g，蛋白质和纤维高于3g的麦片。

"Whole-Grain" Cereals

Yogurt

酸奶

Full of bone-building calcium, yogurt seems like a food for your child that you can’t go wrong with. And the truth is yogurt is a great source of nutrition – if you know what kind to look for. The healthiest options are low-fat or fat-free plain or Greek yogurt to which you can add your own fresh fruit and even a drizzle of honey. If your child prefers flavored yogurt, then look for one flavored with fruit and fruit juice. Make sure the yogurt label says “live and active cultures” to ensure that it is a good source of healthy, immune-boosting bacteria. Beware of the yogurts and yogurt drinks aimed at kids; these often have added sugars and artificial colorings and cost a lot more per ounce.

酸奶饱含骨骼发育所需的钙质，这样的事物对于宝宝来说准错不了吧？而且酸奶也富含营养——只要你买对了就好。最健康的酸奶是低脂或是0脂肪的原味或者希腊酸奶，你可以往里面添加自己喜欢的新鲜水果，甚至还能加一点蜂蜜。如果你的宝宝更喜欢调味酸奶，那么帮他们买里面含有水果或是果汁的。注意酸奶的标签上一定要有“活性菌”的字样，这些细菌对健康有益，可以增强免疫力。特别要警惕的是那些专门针对宝宝设计的酸奶或酸奶饮品，这里面通常都添加了糖和人工色素，价格也更高。

Yogurt

Juice and Juice Drinks

果汁和果汁饮料

Yes, juice is a good source of vitamins and minerals, but the reality is that juice is too often a source of extra calories in a child’s diet. In fact, high intake of juice and juice drinks is thought to be one of the contributing factors to the obesity epidemic in kids. The American Academy of Pediatrics has put limits on the amount of juice that kids should have per day:  just ½ to ¾ cup for those age 1 to 6 years and 1 to 1-½ cups for those age 7 to 18 years. Juice isn’t off the table; it should just be limited. It’s better for them to get their fruit servings from eating whole fruit, which provides more fiber, vitamins, and minerals, rather than from drinking it.

果汁确实是维生素和矿物质的理想来源，不过事实却是果汁往往给儿童带来过多的热量。实际上，过多地摄入果汁和果汁饮料被认为是导致青少年肥胖的原因之一。美国儿科协会限定了儿童每日摄入果汁的量为：1-6岁的儿童每日1/2—3/4杯，7-18岁青少年每天1-1杯半。果汁并不用撤下餐桌，只是要适可而止。其实，如果给孩子吃整个的水果，会比引用果汁获得更多的纤维、维生素和矿物质。

Juice and Juice Drinks