And when you're on the go, it can be especially difficult to get proper nutrition.

而如果你是外食一族，要取得適當的營養更是難。

Luckily, many fast food chains have realized this, and are working to offer healthier menu options.

幸運地是，有許多速食產業開始注意到這點，並且開始供應較健康的餐點。

But be careful.

但是要小心。

Because even if you order a healthy meal, you could unknowingly be sabotaging yourself with the wrong choice of beverage.

因為就算你點了一個健康的餐點，你可能還是會在不知不覺中因為飲料選錯而破壞了這一餐。

Like McDonald's sweet tea.

如麥當勞的甜茶。

Over at Reddit, former restaurant employees were asked what single menu option they would recommend customers never eat.

Reddit 報導，麥當勞的前員工們曾被問過，他們不會推薦客人吃的產品是什麼。

You might think that McDonald's employees would call out the Big Mac, or some other obviously unhealthy fast food offender.

你或許會認為他們會說大麥克，或者其他明顯很不健康的速食。

Surprisingly, though, one self-described former McDonald's employee actually went with the sweet tea, writing:

但令人驚訝地，一位自稱是麥當勞前員工的人選了甜茶，並寫到：

"McDonald's sweet tea."

「麥當勞的甜茶。」

"Pound."

「都。」

"Of."

「是。」

"Sugar."

「糖！」

"Per gallon."

「一公升有 100 餘克的糖。」

Yikes!

超噁！

Okay, a pound per gallon is a slight exaggeration.

好啦，每公升有 100 多克糖是有一點誇張了。

But not by much, as it turns out.

但結果顯示，與事實出入不大。

Sure, we all knew that sweet tea has sugar in it—it wouldn't be sweet otherwise—but many people might not realize just how much sugar we're really talking about here.

當然，我們都知道甜茶裡面有糖，不然它也不會甜了，但很多人並不曉得其中的糖到底有多少。

If you take a look at McDonald's nutritional information, you'll find the sugar content is actually pretty staggering.

如果你觀察一下麥當勞的營養標示，你會發現糖的含量相當驚人。

A small has 21 grams of sugar, a medium has 28 grams, and a large has a whopping 38 grams.

小杯甜茶含有 21 克糖，中杯有 28 克，而大杯有高達 38 克糖。

So what does that mean?

而這代表了什麼呢？

Well, according to the American Heart Association, kids should have no more than 21 grams per day, women should limit themselves to 25 grams of sugar per day, while men should have no more than 36 grams.

根據美國心臟協會，孩童一天不宜攝取超過 21 克糖，女性一天不超過 25 克，而男性不超過 36 克。

So a single large sweet tea would give you more sugar than you're supposed to get from all sources in an entire day!

所以一杯大杯的甜茶會為你帶來超過一天攝取量的糖。

"I see right here it says I shouldn't have given you sugar!"

「我看到這裡寫，上面寫我不應該給你吃糖的。」

[Hidden sugar.]

[隱藏的糖。]

The British Heart Foundation agrees that sugar is bad, and specifically calls out sugary drinks as one of the biggest sources of unnecessary sugar content in many people's diets.

英國心臟協會同意糖有害，且特別提到含糖飲料是人們攝取不必要糖類最主要的來源。

Sugary drinks are especially bad because they usually offer no nutritional value to offset the intake of sugar.

含糖飲料特別有害，是因為他們通常沒有任何附加的營養價值來抵銷糖類的攝取。

That large sweet tea?

這大杯的甜茶？

It has 160 calories—and 152 of those are just from sugar, meaning they are completely empty calories that add nothing else.

它含有 160 卡洛里，而其中 152 卡是來自於糖，意味著這些卡洛里都是空熱量。

Still need more context?

還是要看更多細節嗎？

Let's take that large sweet tea—and the 38 grams of sugar it has—and compare to some other sweet treats.

讓我們還看一下這杯大杯甜茶還有它所含有的 38 克糖，並將其與其他含糖點心做比較。

For example, consider the sugar bomb known as the Cadbury Creme Egg.

舉例來說，來看看人稱「糖分炸彈」的「吉百利奶油彩蛋」。

When The Independent reported on just how horribly sugary a Cadbury Creme Egg was, people were outraged, and it "only" has 26 grams!

當獨立報報導吉百利奶油彩蛋含有多多糖分時，民眾對此感到相當憤怒，而它「才」含有 26 克糖。

This is your brain.

這是你的大腦。

And this.

而這個。

This is your brain on sugar sticks!

這是你大腦沾滿糖的樣子。

Visible sugar has some more unbelievable stats.

這種可見的糖還有更多難以令人相信的數據。

A standard-size package of Twix has 24 grams of sugar, a Butterfinger has 24 grams, an Almond Joy has 21 grams, and a KitKat has 22 grams.

正常大小的 Twix 巧克力棒還有 24 克糖，一個 Butterfinger 零食還有 24 克，一個 Almond Joy 夾心巧克力還有 21 克糖，而 Kitkat 有 22 克。

That means those candy bars don't just have less sugar than a large sweet tea, they have less sugar than a medium one, too.

這代表這些甜點棒不光是比大杯甜茶還少糖，甚至比中杯甜茶還少。

And here's the thing: no one expects candy bars to be good for you, so at least everyone's aware of the fact that they're shoving a ton of sugar in their faces when they eat one.

而值得一提的是，從來沒有人認為甜點會對你身體有益，所以至少大家會注意到當他們在吃甜點時，是在狂嗑一堆糖。

But when you're standing at the drinks machine or the menu board, it's easy to think you're making the healthy choice getting the tea over the soda.

但當你站在飲料機或菜單前，你很容易會覺得點茶比點汽水來的健康。

While that's technically true, it's not because the sweet tea is remotely good for you, it's only because soda is even more terrible.

而嚴格說起來這也是對的，並不是因為甜茶或多或少對你有益，而是因為汽水更不健康。

It's like cutting your arm off instead of your head.

就好比斷手總比斷頭要來得好。

It's not as bad, but it's… still very bad.

或許沒麼壞，但…還是很壞。

Tis but a scratch!

皮肉傷而已啦！

A scratch?!

皮肉傷？！

Your arm's off!

你手都斷了耶！

So, what should you do?

所以，你應該怎麼做？

Opt for the unsweetened tea, as that has zero grams of sugar.

選無糖紅茶吧，它含有 0 克的糖。

Of course, not everyone likes the taste of unsweetened tea, so another option is to mix one quarter sweet tea with three quarters unsweetened tea.

當然，不是大家都喜歡無糖紅茶的味道，所以另外一個建議就是以 3:1 用無糖紅茶對開有糖紅茶。

You'll get only a fraction of the sugar, and still have a sweeter drink that's more palatable to anyone who's not a fan of straight, unsweetened iced tea.

你只會攝取到一部分的糖且仍然具有甜味，對於那些不喜歡無糖紅茶的人而言較能接受。

Alternately, pick up a reusable water bottle and keep your own drink in the car.

不然，就是用自己可重複使用的水壺，自己帶飲料到車上吧！

There are plenty of options when it comes to mixing up a low-sugar, low-calorie drink to keep in your own fridge at home.

需要混合低糖低卡的飲料時，家裡有更多選擇可以供你存於冰箱中。

And while it might not seem like much, it's these little changes that end up going a long way in making you, and your family, healthier.

而這雖然是不起眼的一個改變，但這個改變長期下來會讓你及家人更健康。

Check out one of our newest videos right here!

點擊這裡查看我們最新的影片。

Plus, even more Mashed videos about your favorite restaurants are coming soon.

還有更多關於你最愛餐廳的原創影片即將上架。

Subscribe to our YouTube channel and hit the bell so you don't miss a single one.

訂閱我們的頻道並按下小鈴鐺，以免錯過任何一支影片。