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Warning: Never change your diet without first consulting your physician.
沒和你的個人醫(yī)師溝通前不要擅自改變食譜。
Step 1 Examine your motives
Think about why you want to become a vegetarian. Are you doing it for health reasons? Or is it just that you can't bear eating any "food with a face"? People will ask, and you'll want your answer prepared.
檢查動機(jī)
想一想你為什么要當(dāng)一名素食主義者。是為了健康，還是為了不再殘害小生命？別人會問起你食素的原因，而你最好是準(zhǔn)備好了如何應(yīng)答。
Step 2 Pick a vegetarian type
Decide what kind of vegetarian you would like to be. A vegan gives up meat, poultry, fish, and all their by-products; lacto vegetarians eat dairy; and ovo-lacto vegetarians allow themselves dairy and eggs.
選擇素食主義者的種類
素食主義也分很多種，選擇你喜歡的類型。一名嚴(yán)格的素食主義者是不食用肉類，禽類，魚類及其副產(chǎn)品的；乳制品素食主義者可食用奶制品；乳蛋素食者可以食用奶制品和蛋類。
Step 3 Tell loved ones
Tell your family and friends why you decided to become a vegetarian and ask them to respect your decision.
告知周圍的人
告訴你的親朋好友你選擇食素的原因，并得到他們的尊重。
Step 4 Do research
Start reading labels and asking questions at restaurants. That marinara sauce might have a base made with meat stock, and if you're avoiding dairy, even potato chips, which contain whey, are off-limits.
調(diào)查一番
學(xué)會閱讀食品標(biāo)簽并在餐館用餐時仔細(xì)詢問。海員式沙司（意大利烹飪用的含西紅柿、大蒜、洋蔥等調(diào)制成的）也許會含有肉類在其中，如果你是不吃奶制品的素食主義，連馬鈴薯片可能都不能吃了，因?yàn)槔锩嬉苍S含有乳清蛋白。
Step 5 Be creative
Think about all the yummy things you can eat, like nuts and nut butters, fruits, veggies, legumes, pasta, grains, tofu—and yogurt and cheese if you're not vegan. Plus there are all kinds of spices and probably even foods you've never tried before.
過得有創(chuàng)意
想象一下你能吃的各種食物，如堅(jiān)果，果仁醬，水果，蔬菜，豆類，面食，谷物，如果你不是嚴(yán)格的素食主義者，你還能吃豆腐，酸奶和奶酪。另外，世界上總是會有你從來沒嘗試過的調(diào)料甚至是素食食物。
Step 6 Take vitamins
Buy a good multi-vitamin to supplement your diet and take omega-3 pills to replace the nutrients you would get from fish.
Tip: If you're a vegan, drink milk substitutes enriched with calcium to maintain bone density.
服用維他命
服用優(yōu)質(zhì)的維他命來補(bǔ)充營養(yǎng)，食用omega-3代替魚油營養(yǎng)品。
小貼士：如果你是一名嚴(yán)格素食主義者，吃鈣片來代替喝牛奶以補(bǔ)充骨密度。
Step 7 Get enough protein
Make sure you get enough protein by incorporating plenty of beans, peas, lentils, nuts, seeds, and grains into your diet.
Fact: Wine is not allowed on a vegan diet because animal by-products are used in the clarifying process.
攝取充足的蛋白質(zhì)
通過食用豆子，豌豆，扁豆，堅(jiān)果，植物種子和谷物來補(bǔ)充日常膳食中的蛋白質(zhì)。
小常識：一名嚴(yán)格素食主義者是不能飲酒的，因?yàn)榫圃谶^濾過程中使用了動物副產(chǎn)品。
