(单词翻译:单击)
Warning: Never change your diet without first consulting your physician.
没和你的个人医师沟通前不要擅自改变食谱。
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.
检查动机
想一想你为什么要当一名素食主义者。是为了健康，还是为了不再残害小生命？别人会问起你食素的原因，而你最好是准备好了如何应答。
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.
选择素食主义者的种类
素食主义也分很多种，选择你喜欢的类型。一名严格的素食主义者是不食用肉类，禽类，鱼类及其副产品的；乳制品素食主义者可食用奶制品；乳蛋素食者可以食用奶制品和蛋类。
Step 3 Tell loved ones
Tell your family and friends why you decided to become a vegetarian and ask them to respect your decision.
告知周围的人
告诉你的亲朋好友你选择食素的原因，并得到他们的尊重。
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.
调查一番
学会阅读食品标签并在餐馆用餐时仔细询问。海员式沙司（意大利烹饪用的含西红柿、大蒜、洋葱等调制成的）也许会含有肉类在其中，如果你是不吃奶制品的素食主义，连马铃薯片可能都不能吃了，因为里面也许含有乳清蛋白。
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.
过得有创意
想象一下你能吃的各种食物，如坚果，果仁酱，水果，蔬菜，豆类，面食，谷物，如果你不是严格的素食主义者，你还能吃豆腐，酸奶和奶酪。另外，世界上总是会有你从来没尝试过的调料甚至是素食食物。
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.
服用维他命
服用优质的维他命来补充营养，食用omega-3代替鱼油营养品。
小贴士：如果你是一名严格素食主义者，吃钙片来代替喝牛奶以补充骨密度。
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.
摄取充足的蛋白质
通过食用豆子，豌豆，扁豆，坚果，植物种子和谷物来补充日常膳食中的蛋白质。
小常识：一名严格素食主义者是不能饮酒的，因为酒在过滤过程中使用了动物副产品。
