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Covering your nutritional bases
保证营养均衡
It’s important to make sure you’re getting adequate amounts of certain nutrients that may be more difficult to get when following a strict vegan diet, Proctor says.
普罗克特表示，确保摄入充足的特定营养素非常重要，这对严格的纯素食者来说也许更难做到。
“The term ‘vegan’ doesn’t exactly mean healthy,” Proctor cautions. “You can have a vegan cookie,” for example, “but at the end of the day, it’s still a cookie.”
“‘纯素食’一词与益于健康并不等同。”普罗克特提醒，比如“你可以吃一块全素饼干，但归根结底它仍然只是一块饼干”。
As with any other type of diet, the emphasis should always be on consuming whole, fresh foods as much as possible. Read labels on any prepared or processed foods so you know what you’re eating.
就像其他任何一种饮食习惯一样，应该始终注意尽可能吃天然、新鲜的食物。对于经过制作或加工的食物，要阅读其标贴，知道自己吃的是什么。
And Champion recommends transitioning to a vegan lifestyle slowly. “It can feel really overwhelming to go from eating animal products at every meal to eliminating them all overnight. Allow yourself time to find recipes and make a plan.”
同时，钱皮恩建议，纯素食生活方式的转变要慢慢进行。“从每餐吃动物制品到突然一口不吃会让人非常不适应。要给自己时间寻找菜谱，制订方案。”
Proctor also recommends “combining protein sources to make complete sources of protein.” For example, combining rice and beans, or peanut butter and jelly on wheat bread can provide the full complement of amino acids your body needs to keep muscles strong.
普罗克特还建议“把含蛋白质食物混在一起吃，从而保证各类蛋白质摄入全面”。例如，大米和豆子一起吃，或者花生酱和果酱抹在全麦面包上一起吃，这能够为身体全面补充氨基酸，保持肌肉强壮。
Similarly, look to support adequate protein intake by adding soy foods including tofu, tempeh, edamame, soy milk and soy nuts.
同样，可注意添加豆腐、豆豉、毛豆、豆奶和烘焙黄豆等豆类食物，来保证充足的蛋白质摄入。
You also need to be sure you’re getting enough vitamin B12, which can be problematic for people who follow a vegan diet because vitamin B12 “is only found in animal proteins,” Proctor explains. “Vitamin B12 plays a role in red blood cell production, synthesis of DNA and RNA as well as keeping our nervous system healthy.”
你还需要确保自己摄入了充足的维生素B12。这对纯素食者来说可能是个问题，因为维生素B12“只存在于动物蛋白中”，普罗克特解释说，“维生素B12 对于红细胞的生成、DNA 和RNA 的合成，以及保持神经系统健康都具有重要意义。”
