cooking well is shopping well, so I'm gonna give you some tips for stocking your healthy

烹飪好是購物好，所以我'要給你一些提示，為您的健康庫存

kitchen here at the Whole Foods in Cambridge.

這裡的廚房在劍橋的整個食品。

Here we are in the produce section. Take a look around at all these beautiful colors.

我們現在在農產品區。看看這些美麗的顏色。

They all represent nutrients that we can't make.

它們都代表著我們無法制造的營養物質。

If you want to go food shopping once a week and not worry about your food spoiling,

如果你想每週去買一次食品，而不擔心你的食物變質。

then we'll plan a mixture of ripe and unripe, fresh and frozen.

然後，我們'會計劃一個成熟和未成熟，新鮮和冷凍的混合物。

Let's start with something local. Here we are in the apple section and as you can see

讓我們從在地的東西開始。在這裡，我們在蘋果區，你可以看到

apples are grown all over the country.

蘋果在全國各地都有種植。

This week our best pick is a Macintosh apple, locally grown and at its peak of freshness.

本週我們最好的選擇是麥金塔蘋果，在地種植，新鮮度最高。

So he we are in the stone fruits section. These are all fruits that have a pit.

所以他我們在石頭果實部分。這些都是有坑的水果。

Unlike apples these aren't always ripe and ready to eat the same day.

與蘋果不同的是，這些並不總是成熟的，當天就可以吃。

Don't hesitate to ask a produce manager about buying these fruits.

不要猶豫，向農產品經理詢問購買這些水果的情況。

Dave, can you answer a couple of questions about this?

戴夫，你能回答我幾個問題嗎？

Sure.

當然可以

I'd like to know how to choose a nectarine at the right time.

我'想知道如何在合適的時間選擇油桃。

When you're buying a nectarine, which is in season right now, you want to give it a little

當你'買油桃的時候，現在正值季節，你想給它來點

touch, and if there's a little give to it just like the back of your hand, that's ready to eat now.

觸摸，如果有'的一點點給它就像你的手背，那'的準備吃了。

Now yours that you have there it's a little hard and crunchy. It will be a little more

現在你的，你有有它'是一個有點硬和脆。這將是一個小

tart, but if you put it on your counter for a day or two it will get as soft as this

但如果你把它放在你的櫃檯上一兩天，它就會變得像這個一樣軟。

and it will be ready to eat.

就可以吃了。

Unlike stone fruit, the way you tell if a cantaloupe, or a melon, is ripe is by smelling the stem.

與石頭果不同，判斷哈密瓜、甜瓜是否成熟的方法是聞莖。

If it smells like fruit it's ready to eat, and this one is.

如果聞起來像水果，就可以吃了，這個就是。

When fresh berries aren't in season you're gonna want to take them home and eat them

當新鮮的漿果不在季節裡的時候，你會想把它們帶回家吃。

within a couple of days.

幾天內。

Or you could try frozen.

或者你可以試試冷凍。

Hey, Rhett, what are you doing here?

嘿，瑞特，你在這裡做什麼？

Oh, just randomly piling frozen berries here.

呵呵，只是在這裡隨意堆放冷凍漿果。

Well, actually, Rhett, you're helping me make a great point. Frozen berries are always in season

其實，瑞特，你在幫我做一個偉大的觀點。冷凍的漿果是永遠的季節

and they're just as nutritious.

而且他們'一樣有營養。

So let's talk about vegetables.

所以，讓我們'說說蔬菜吧。

Vegetables are something that we want to aim to eat three times a day.

蔬菜是我們要以一日三餐為目標的。

Where do we start? Let's start with orange vegetables. Carrots are a great example.

我們從哪裡開始呢？讓我們從橙色蔬菜開始吧'。胡蘿蔔就是一個很好的例子。

You can also do sweet potatoes in the microwave and butternut squash.

你也可以用微波爐做紅薯和南瓜。

So for green vegetables don't forget green beans, asparagus, brussel sprouts, cauliflower,

所以對於綠色蔬菜不要忘記綠豆、蘆筍、青菜、花椰菜。

and my favorite, broccoli.

和我最喜歡的，西蘭花。

Broccoli lasts a long time in the refrigerator so you've got all week to work with it, and

西蘭花在冰箱裡可以保存很長時間，所以你有整個星期的工作與它，和。

it's rich in Vitamin C.

它'富含維生素C。

Leafy greens are more perishable than broccoli, and so when you bring home your lettuce or

葉菜比西蘭花更容易腐爛，所以當你把生菜或西蘭花帶回家的時候，你就會發現，生菜和西蘭花都很容易腐爛。

your spinach, you want to make a salad tonight.

你的菠菜，你想 今晚做一個沙拉。

If you don't get a chance to do that, then tomorrow add it to your pizza. Any meal with

如果你沒有機會這樣做，那麼明天就把它加到你的披薩上。任何一餐與

leafy greens is gonna be healthier.

綠葉菜會更健康。

In the meat department we're all familiar with ground beef. It's easy and affordable,

在肉類部門，我們'都熟悉的牛肉粉。它'簡單又實惠。

but lean alternatives include ground turkey breast, chicken breast, and select cuts of

但瘦肉替代品包括碎火雞胸肉、雞胸肉和精選的切肉。

meat like round and sirloin.

肉，比如圓肉和西冷肉。

Salmon's a great choice for a heart-healthy dose of Omega-3s, but just like any fresh fish,

三文魚'是一個偉大的選擇的心臟健康劑量的Omega-3，但就像任何新鮮的魚。

if you're not gonna serve it right away, you may be better off with frozen.

如果你'不打算馬上服務，你可能會更好地與冷凍。

Hey, Rhett! What do you have here?

嘿，瑞特！你這是什麼？

Oh, I just happen to have some frozen fish.

哦，我剛好有一些冷凍魚。

Oh, and I see you also have some canned tuna and salmon. That's gonna be convenient for

哦，我看到你也有一些罐頭金槍魚和三文魚。這將是方便

later in the week. What else do you have?

本週晚些時候。你還有什麼？

Oh, just a variety of proteins. Let's see here. I've got some nut butter, some beans,

哦，就是各種蛋白質。讓我看看這裡。我有一些堅果醬，一些豆子。

hummus, and oh, I have tofu.

鷹嘴豆泥，哦，我有豆腐。

That's great. Meat-free is good for your wallet and the environment.

那是偉大的。不吃肉對你的錢包和環境都有好處。

And it's super tasty. A lot better than dog food.

而且它'超級好吃。比狗糧好多了。

Thanks so much for all those healthy shopping tips, Stacey. Can't wait for the next video

非常感謝所有這些健康的購物技巧，斯塔西。迫不及待地想看下一個視頻。

where we'll learn about the tools we'll need to cook with.

在那裡，我們將學習我們需要烹飪的工具。

You're welcome, Rhett. And don't forget to visit the Sargent Choice website to download

你'歡迎，瑞特。不要忘了訪問Sargent Choice的網站下載

your own healthy shopping list.

你自己的健康購物清單。

Yup, see you around.

是啊，看到你身邊。

See you around.

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