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Indeed, a well-planned vegetarian diet can meet the needs of people of all ages, including children, teenagers, and pregnant or breast-feeding women. The key is to be aware of your nutritional needs so that you plan a diet that meets them. If you aren't sure how to create a vegetarian diet that's right for you, talk with your doctor and a registered dietitian.
毫无疑问，规划良好的素餐能够满足各个年龄层得营养需求，包括小孩、青少年以及孕期或者哺乳期的妇女。关键就在于了解你的营养需求从而有的放矢。如果你对于如何规划适合你的素餐还没有主意，你可以咨询你的医生或者专业的营养学家。
Types of vegetarian diets 素餐的种类
When people think about a vegetarian diet, they typically think about a diet that doesn't include meat, poultry or fish. But vegetarian diets can be further categorized into three types:
一提起素餐，人们通常就会想到不含肉、家禽和鱼的餐点。但素餐可以进一步分为以下三类：
Vegan diets exclude meat, poultry, fish, eggs and dairy products — and foods that contain these products.
严格素餐不包含任何肉、家禽、鱼、蛋、奶制品以及任何含有这些的食品。
Lacto-vegetarian diets exclude meat, fish, poultry and eggs, as well as foods that contain them. Dairy products, such as milk, cheese, yogurt and butter, are allowed in a lacto-vegetarian diet.
奶制素餐不包含肉、鱼、家禽和蛋以及任何含有这些的食品。奶制品是允许食用的，比如说牛奶、奶酪、酸奶和黄油等等。
Lacto-ovo vegetarian diets exclude meat, fish and poultry, but allow eggs and dairy products.
蛋奶素餐不允许食用肉、鱼和家禽，但允许食用鸡蛋和乳制品。
Some people follow a semivegetarian diet — also called a flexitarian diet — which is primarily a plant-based diet but includes meat, dairy, eggs, poultry and fish on occasion or in small quantities.
还有些人吃的是半素餐，也成为弹性素餐。半素餐是指经过规划的素餐但有时也包含肉、奶制品、蛋、家禽和鱼，或者是包含少量的这些食物。
Vegetarian diet pyramid 素餐金字塔
A healthy diet takes planning, and a food pyramid can be a helpful tool. The vegetarian pyramid outlines food groups and food choices that, if eaten in the right quantities, form the foundation of a healthy vegetarian diet.
健康的素餐都需要经过规划，而食物金字塔就是个好帮手。素食金字塔对食物进行了分类并且规划了正确的食用量，正确的摄入量是健康素餐的基础。
Getting adequate nutrition 获得合适的营养
The key to a healthy vegetarian diet — like any diet — is to enjoy a variety of foods. No single food can provide all the nutrients your body needs. The more restrictive a diet is, the more challenging it is to get all the nutrients you need. A vegan diet, for example, eliminates food sources of vitamin B-12, as well as milk products, which are good sources of calcium. Therefore, you may need to make an extra effort to ensure that your vegetarian diet includes sufficient quantities of the following nutrients:
和任何一种餐点一样，健康素餐的关键就是吃多种食物。任何一种食物都不可能提供身体所需的全部营养。素餐要求越是严格，想要获得身体所需的全部营养就更具有挑战性。比如说严格素餐排除了能提供维生素B-12的食物，也排除了能够提供丰富钙质的奶制品。因此，你可能需要额外的补充来确保你的素餐能够保质保量提供下列营养：
Calcium helps build and maintain strong teeth and bones. Milk and low-fat dairy foods are highest in calcium. Dark green vegetables, such as turnip and collard greens, kale and broccoli, are good plant sources when eaten in sufficient quantities. Calcium-enriched and fortified products, including juices, cereals, soy milk, soy yogurt and tofu, are other options.
钙构成牙齿和骨骼并帮助其发育。牛奶和低脂奶制品都富含钙质。食用一定量得深绿色蔬菜，比如芜菁、甘蓝、花椰菜等，就能够提供满足需求的钙质。含有丰富钙质的制品，包括果汁、麦片、豆奶、大豆乳酪以及豆腐，也是不错的选择。
Iodine is a component in thyroid hormones, which help regulate metabolism, growth and function of many key organs, such as the brain, heart, kidney and thyroid. Vegans may not consume enough iodine and be at risk of iodine deficiency and possibly goiter. In addition, foods such as soybeans, cruciferous vegetables and sweet potatoes may promote goiter. Because food manufacturers may not use iodized salt in processed foods, vegans may want to ensure that they use salt with iodine at the table or in cooking. Just 1/4 teaspoon provides a significant amount of iodine.
碘是甲状腺激素的组成部分。甲状腺激素能够帮助很多重要器官的生长和新陈代谢及其功能的发挥，包括大脑、心脏、肝脏和甲状腺。严格素食者摄入的碘可能不足，因而导致缺碘和甲状腺肿大。另外，豆制品、十字花科蔬菜和红薯等食物都可能引发甲状腺肿大。熟食业者在制作熟食时可能不会使用加碘盐，因此严格素食者要确保他们能够进食加碘盐。只需要1/4茶匙的加碘盐就能够提供足量的碘。
Iron is a crucial component of red blood cells. Dried beans and peas, lentils, enriched cereals, whole-grain products, dark leafy green vegetables and dried fruit are good sources of iron. Because iron isn't as easily absorbed from plant sources, the recommended intake of iron for vegetarians is almost double that recommended for nonvegetarians. To help your body absorb iron, eat foods rich in vitamin C, such as strawberries, citrus fruits, tomatoes, cabbage and broccoli, at the same time as you're eating iron-containing foods.
铁是血红细胞的重要组成部分。铁元素的优秀来源包括干豆、豌豆、扁豆、小麦、全麦产品、深色绿叶蔬菜和果脯。因为植物中的铁元素并不容易被吸收，所以素食者的铁元素建议摄入量几乎是非素食者的两倍。当你食用富含铁元素的食物时，配合草莓、柑橘、番茄、卷心菜和花椰菜等富含维生素C的食物一起食用，能够促进铁的吸收。
Omega-3 fatty acids are important for cardiovascular health as well as eye and brain development. Vegetarian diets that do not include fish and eggs are generally low in active forms of omega-3 fats. Because conversion of the plant-based omega-3 to the types used by humans is inefficient, you may want to consider fortified products or supplements or both.
Ω-3脂肪酸对心血管健康以及视力和大脑的发展都有重要作用。不含鱼和蛋的素餐含有的活性Ω-3脂肪酸一般较低。因为植物中含有的Ω-3脂肪酸转换为能被人体利用的Ω-3脂肪酸效率有限，所以素食者应该吃一些加Ω-3脂肪酸的食品或Ω-3脂肪酸补充物。
Protein helps maintain healthy skin, bones, muscles and organs. Eggs and dairy products are good sources, and you don't need to eat large amounts to meet your protein needs. You can also get sufficient protein from plant-based foods if you eat a variety of them throughout the day. Plant sources include soy products and meat substitutes, legumes, lentils, nuts, seeds and whole grains.
蛋白质是构成健康皮肤、骨骼、肌肉和器官的重要物质。鸡蛋和奶制品都是丰富蛋白质的来源，少量进食就能够满足你的蛋白质需求。一天内食用种类多样的素食也能够为你提供足量的蛋白质。豆制品和替代肉制品、豆科植物、扁豆、坚果、种子和谷物都是丰富的蛋白质来源。
Vitamin B-12 is necessary to produce red blood cells and prevent anemia. This vitamin is found almost exclusively in animal products, so it can be difficult to get enough B-12 on a vegan diet. Vitamin B-12 deficiency may go undetected in people who eat a vegan diet. This is because the vegan diet is rich in a vitamin called folate, which may mask deficiency in vitamin B-12 until severe problems occur. For this reason, it's important for vegans to consider vitamin supplements, vitamin-enriched cereals and fortified soy products.
维生素B-12是人体制造红细胞的必需品同时能够防止贫血。除了动物制品，这种维生素几乎很难从食物中摄入。所以严格素餐很难获得维生素B-12.但严格素食主义者却几乎检测不出维生素B-12缺乏。这是因为严格素餐富含一种名为叶酸的维生素，它能够在检验中掩盖维生素B-12的缺乏症状直到出现严重的病症。因此，严格素食者食用维生素补充、富含维生素的小麦和加维生素B-12的豆制品就尤为重要。
Vitamin D plays an important role in bone health. Vitamin D is added to cow's milk, some brands of soy and rice milk (be sure to check the label), and some cereals and margarines. However, if you don't eat enough fortified foods and have limited sun exposure, you may need supplementation with vitamin D-2 (derived from plants).
维生素D在骨骼健康中起着重要的作用。牛奶、某些豆类和米浆（注意查看标识）以及一些谷物和人造黄油都会添加一定的维生素D。但如果你没有食用足够的加维生素D食物且没有足够的日晒，你可能需要补充维生素D-2（从植物中获取的，属于素食范围）。
Zinc is an essential component of many enzymes and plays a role in cell division and in formation of proteins. Like iron, zinc is not as easily absorbed from plant sources as it is from animal products. Cheese is a good option if you eat dairy products. Plant sources of zinc include whole grains, soy products, legumes, nuts and wheat germ.
锌是很多酶的重要组成元素，且在细胞分裂和蛋白质传递过程中都担任着重要角色。与铁类似，相比动物制品中的锌，植物制品中的并不容易被吸收。对于能够食用奶制品的素食者，奶酪是不错的选择。锌的植物来源还包括谷物、豆制品、豆科植物、坚果和麦芽。
Getting started 开始素食
If you're not following a vegetarian diet but you're thinking of trying it, here are some ideas to help you get started:
如果你想要尝试素食却还没有开始，下面这些信息能给你提供一些帮助：
Ramp up. Each week increase the number of meatless meals you already enjoy, such as spaghetti with tomato sauce or vegetable stir-fry.
逐渐提高。逐周增加你所吃的无肉餐数，比如说含有炒时蔬和番茄酱的意大利面。
Learn to substitute. Take favorite recipes and try them without meat. For example, make vegetarian chili by leaving out the ground beef and adding an extra can of black beans. Or make fajitas using extra-firm tofu rather than chicken. You may be surprised to find that many dishes require only simple substitutions.
学会替代。试着把你喜欢的菜谱改成无肉的。比如，去掉碎牛肉另外加一罐头黑豆就能够做出素食的chili。再比如说，不用鸡肉而采用豆腐来做fajita。你会发现很多菜肴都只需要简单的几种替代品就可以做成。
Branch out. Scan the Internet for vegetarian menus. Buy or borrow vegetarian cookbooks. Check out ethnic restaurants to sample new vegetarian cuisines. The more variety you bring to your vegetarian diet, the more likely you'll be to meet all your nutritional needs.
扩大范围。在网上搜索素食菜谱，买或者借素食烹调书自己做素食，去特色餐厅试吃新的素食等都是不错的方法。接触越多种类的素餐，你就能够更好的满足你的营养需求。
原文阅读：http://www.mayoclinic.com/health/vegetarian-diet/HQ01596
