评论
打印
=====精彩回顾=====
Grocery Checklist
购物时如何选择营养均衡的食材
-Everyone knows the importance of healthy eating, yet many of us still buy unhealthy foods. So here to help us break out the shopping rut is Family Circle food director and registered dietitian, Regina Ragone. Thanks so much for joining us, Regina.
每个人都知道健康饮食的重要性，然而我们中的很多人仍然购买不健康食品。所以，Family Circle食品主管和注册营养师Regina Ragone在这里帮我们打破购物陈规。非常感谢参加我们的节目，Regina。
-Oh, thank you, thank you so much. And really you do have to take control of your shopping because if you don't have the food in the house,you're not going to be able to prepare healthy meals or snacks.
好的，谢谢，非常感谢。实际上，你必须控制购物，因为，如果家里没有合适的食物，你就没办法准备健康的餐饮和小吃。
-It all starts there, doesn’t it? And so how important is it to have an idea of our menu before we head out to the supermarket?
一切就从这里开始，不是吗？那么，在前往超市之前制定出菜单有多么重要呢？
-Well, you really need a menu, you know, this year I’ve been working with a family, we've been doing this healthy family initiative to get this family to eat right. I had to sit down with them and teach them how to make a menu for the week. That sounds like a lot of work, and it is a little bit of work upfront. But if you put down your meals, you’ll know what when you go shopping what to do. And what I tell people to start out was this thinking: what your plate should look like? And your plate actually should look like a quarter…
是的，你需要菜单。你知道，今年我和一个家庭一起工作，我们进行了这个健康家庭项目，让这个家庭正确饮食。我会和他们一起坐下来，教给他们如何为接下来的一个星期制定菜单。这听上去像是很繁重的任务，实际上很简单。但是，如果你把每一餐计划好，去购物的时候你就会知道买什么。我告诉人们从这一点开始，想一下，你的盘子看上去应该什么样？你的盘子应该是这样的……
-Like this?
像这样？
-Yeah. Which most of us grow up with a protein as a main part of the meal. But now we want to think of it as half of the plate should be salad and vegetables, a quarter is protein and a quarter is grain. So if you started out that way. So you make a menu starting from there. And we have a lot of actually great recipes and menus on familycircle.com to help your family so that you can choose from that.
是的，我们大部分人的成长过程中蛋白质都是一餐的主要成分。但是我们现在认为，半盘子应该是沙拉和蔬菜，四分之一是蛋白质，四分之一是谷物。所以，应该以这样的方式来计划，以这一点为出发点来制定菜单。我们的网站上有许多非常好的菜谱和菜单，帮助家庭从中选择。
-That's beautiful. So once you have your menu, do you need anything else to your shopping strategy?
看上去非常漂亮。那么，制定好菜单之后，你的购物策略还需要什么？
-Well, you really need the first place you should focus on is the produce cell. Because that's where you want to have a lot of your fruits and vegetables and you know adults should have 2 to 3 servings of vegetables a day and 2 to 3 fruits. So you know, look in the produce cell,try different things and try different ways. I love to cut up bananas and freeze them. It’s like ice cream that way or grapes and that's a really great way to get kids to eat food.
首先你需要看一下产品区。因为我们知道，我们需要摄入大量水果和蔬菜，成年人每天应该吃两到三份蔬菜和两到三份水果。你知道，看一下产品分区，尝试不同的东西，不同的烹煮方法。我喜欢把香蕉切碎，冰冻。吃上去非常像冰激淋，或者冰冻葡萄，这是让孩子吃水果的好方法。
-I was gonna say because obviously if you’re going in with these menus in mind, you are probably buying a lot more produce than you would normally. So you gotta get creative, some ways to get your kids actually eat it.
我要说，很明显，如果你的脑海中已经有了菜单，你可能就会购买比正常更多的产品。你就会更加有创意，更有办法让孩子乖乖吃饭。
-I know, I know the moms that I have spoken to that are really successful with it, they just put it out like you put out the vegetables and the fruit, cut up and ranch dressing seems to like be the trick. You know, so that they can dip it in something, and they will eat it. If it’s there, if it's pretty, if it’s crunchy, they’ll eat it.
我知道，我知道母亲们曾经说这样的方法比较成功。她们就像你的摆放方法一样，放上蔬菜和水果，切碎，然后撒上一点调料。你知道，这样他们就喜欢吃了。如果看上去比较漂亮，比较香脆，他们就会吃。
