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In addition to the suggestions on the previous slide
除了前一張幻燈片上的建議
be sure your food choices and cooking methods are not going to sabotage your healthy diet.
還要確保你的食物選擇和烹飪方法不破壞健康飲食，
Frying vegetables in oil will add saturated fat and calories.
油炸蔬菜會增加飽和脂肪和熱量
Vegetables are most healthy when eaten raw, steamed,
蔬菜最健康的吃法是生吃或者不加鹽，糖或油，
roasted or boiled for a very short period of time without the addition of salt, sugar and oil.
稍微蒸，烤或者煮一下，
Sauteing vegetables can also be a healthy cooking method
煎蔬菜也可以是健康的烹飪方法，
but limit the amount of oil you use and choose olive or canola oil.
但是要少用油，并且使用橄欖油或菜油，
Adding sugar and butter will also add saturated fat and calories to any cooked food.
烹飪食物時加糖或者黃油也會增加其飽和脂肪和熱量值
Try microwaving your apples with cinnamon for a healthy treat.
可以用微波爐烘烤蘋果和肉桂，這是很健康的吃法，
Be sure to choose beans that do not have added salt when making your choices in the grocery store.
在雜貨店買大豆時要選擇沒有加鹽的
Choose canned beans that are canned in water without any added salt.
選那些浸在水中不加鹽的罐裝大豆，
You should also limit the saturated fat such as butter as a topping to whole grain breads.
吃全谷物面包時，少涂黃油等飽和脂肪
A better choice is to dip whole grain bread in balsamic vinegar for a tasty addition.
更好的辦法是用全谷物面包，蘸香油醋使其更美味
Choose whole grain breads and cereals with lots of fiber and low in saturated fat.
選擇富含纖維素，飽和脂肪含量低的全谷物面包和燕麥，
Be aware of nuts and seeds that are salted or coated in sugar.
不要吃加鹽或者有糖衣的堅果和種子，
While nuts and seeds are a healthy choice choosing low salt or non-sugared varieties are your best choices.
雖然堅果和種子是健康的選擇，選擇低鹽的和沒加糖的種類才是最健康的，
While dairy products are also healthy food choices
奶制品也是健康的食品，
you should be sure to choose one percent or skim milk products along with low fat or non-fat yoghurts and low fat cheeses.
但是要選擇脂肪含量低于1%的或者脫脂奶制品，低脂或脫脂酸奶以及低脂起司
Whole fat dairy products are both high in fat and high in calories.
全脂奶制品和脂肪和熱量值都很高
While following a vegetarian diet can be a very healthy way to eat
盡管素食者飲食是健康的飲食方式，
you should be sure to eat a wide variety of foods to ensure you are meeting all your protein, vitamin and mineral needs.
得確保吃各種種類的食物來滿足身體對蛋白質(zhì)，維生素和礦物質(zhì)的需求
Since a vegetarian diet excludes meat one of the most important considerations is to be sure you meet your protein needs.
由于素食者飲食不包括肉，一個關(guān)鍵問題就是要滿足身體對蛋白質(zhì)的需求
Eating bean, legumes, nuts, seeds, low-fat dairy products and eggs are all excellent sources of protein.
大豆，豆類，堅果，種子，低脂奶制品和蛋都是優(yōu)良的蛋白質(zhì)來源
We will talk more about protein needs in the next slide.
下一張幻燈片會講更多關(guān)于蛋白質(zhì)需求的內(nèi)容，
