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Grocery Checklist
購物時如何選擇營養均衡的食材
-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.
每個人都知道健康飲食的重要性，然而我們中的很多人仍然購買不健康食品。所以，Family Circle食品主管和注冊營養師Regina Ragone在這里幫我們打破購物陳規。非常感謝參加我們的節目，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，謝謝，非常感謝。實際上，你必須控制購物，因為，如果家里沒有合適的食物，你就沒辦法準備健康的餐飲和小吃。
-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?
一切就從這里開始，不是嗎？那么，在前往超市之前制定出菜單有多么重要呢？
-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，你需要菜單。你知道，今年我和一個家庭一起工作，我們進行了這個健康家庭項目，讓這個家庭正確飲食。我會和他們一起坐下來，教給他們如何為接下來的一個星期制定菜單。這聽上去像是很繁重的任務，實際上很簡單。但是，如果你把每一餐計劃好，去購物的時候你就會知道買什么。我告訴人們從這一點開始，想一下，你的盤子看上去應該什么樣？你的盤子應該是這樣的……
-Like this?
像這樣？
-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，我們大部分人的成長過程中蛋白質都是一餐的主要成分。但是我們現在認為，半盤子應該是沙拉和蔬菜，四分之一是蛋白質，四分之一是谷物。所以，應該以這樣的方式來計劃，以這一點為出發點來制定菜單。我們的網站上有許多非常好的菜譜和菜單，幫助家庭從中選擇。
-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，制定好菜單之后，你的購物策略還需要什么？
-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.
首先你需要看一下產品區。因為我們知道，我們需要攝入大量水果和蔬菜，成年人每天應該吃兩到三份蔬菜和兩到三份水果。你知道，看一下產品分區，嘗試不同的東西，不同的烹煮方法。我喜歡把香蕉切碎，冰凍。吃上去非常像冰激淋，或者冰凍葡萄，這是讓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.
我要說，很明顯，如果你的腦海中已經有了菜單，你可能就會購買比正常更多的產品。你就會更加有創意，更有辦法讓孩子乖乖吃飯。
-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，我知道母親們曾經說這樣的方法比較成功。她們就像你的擺放方法一樣，放上蔬菜和水果，切碎，然后撒上一點調料。你知道，這樣他們就喜歡吃了。如果看上去比較漂亮，比較香脆，他們就會吃。
