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A good substitution for 1 teaspoon lemon juice is:
1/2 teaspoon vinegar OR 1 teaspoon lime juice

1 cup mayonnaise = 1 cup sour cream OR 1 cup yogurt

Don't have buttermilk?  For 1 cup , try:
1 tablespoon lemon juice OR vinegar PLUS 1 cup milk

Good substitutions for 1 cup of sour cream:
1 cup plain yogurt 
OR mix 1 tablespoon lemon juice or vinegar with enough cream to make 1 cup 
OR mix 3/4 cup buttermilk with 1/3 cup margarine

Apples

• Once cut, place them in a bowl of cold water or sprinkle with orange or lemon juice to keep them from turning brown.
• Apples give off a gas that causes other vegetables to ripen, so store separately.

Carrots

• Wait to wash carrots until just before you're ready to use them.
• Keep carrots from developing a bitter flavor by storing away from apples, avocados and bananas.

Onions

• Refrigerate for 30 minutes before cutting to reduce crying/tears.
• Rub your hands with lemon juice or salt to remove the onion smell.

Oranges

• Give canned or bottled orange juice a fresh flavor by adding fresh squeezed orange juice.
• Grated orange skin (zest) is a great way to add a little zing to baked chicken or muffins.

Potatoes

• Potatoes can usually be stored up to 30 days when kept in a cool, dark place.
• Don't freeze or refrigerate uncooked potatoes. 

CHEESE SOUP

In a medium saucepan, heat 3 cups lower-sodium vegetable broth, 3 cubed potatoes, 1/2 cup chopped onion, 1/2 cup chopped carrots and 1/4 cup chopped celery.  Bring to a boil then cover and simmer on low until the potatoes are tender. Mash with a potato masher.  Add 5 slices (5 oz) cheese and 1/2 cup low-fat milk.  Stir and cook until cheese melts.  Add pepper to taste.

110 calories / 2g fat / 5mg cholesterol / 300mg sodium / 14g carbohydrates / 2g fiber / 8g protein

MIX-N-MAC & CHEESE

Mix a pound of cooked macaroni with milk and melted buttery spread.  Add cheese until melted.  Have fresh vegetables available to mix-in for variety.  Vegetables such as chopped broccoli or diced bell pepper.

310 calories / 11g fat / 30mg cholesterol / 70mg sodium / 35g carbohydrates / 1g fiber / 16g protein

CHEESE NACHOS

Place grated cheese on tortilla chips.  Place under broiler and melt cheese.  Top with any fresh vegetables or refried beans.  This adds variety and nutritiion.

330 calories / 21g fat / 60mg cholesterol / 55mg sodium / 11g carbohydrates / 0g fiber / 19g protein

GRILLED CHEESE SANDWICH

Butter one side of two pieces of bread.  Place one slice cheese on inside of slices (buttered-side out).  Place on heated griddle.  Toast both sides until brown and cheese melts.

340 calories / 20g fat / 50mg cholesterol / 1070mg sodium / 29g carbohydrates / 2g fiber / 15g protein

PIMENTO CHEESE SANDWICH

Grate one pound cheese and then add a small jar (4 oz) of drained, rinsed pimentos.  Add 1 large chopped onion and 1-2 tablespoons mayonnaise to make mixture stick together.  Chill and serve on sandwich bread.

165 calories / 3g fat / 5mg cholesterol / 410 mg sodium / 29g carbohydrates / 4g fiber / 10g protein

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1. Eat a light snack to prevent overeating at buffets.
2. Limit alcohol to reduce unwanted calories.
3. Bring a healthy low-fat dish to the party.
4. Avoid snacking temptations by giving crafts or other gifts instead of baked goods.
5. Always keep low-calorie foods like raw produce on hand for snacking.
6. Substitute healthful ingredients for those high in calories and fat.
7. Team up with a buddy and support and encourage each other to make healthy choices.
8. Remember to eat right and exercise most days.  Holidays are special days.
9. Don't allow the holidays to be an excuse for easing off your exercise routine.  Keep it up!
10. Celebrate with family and friends in ways that don't center around food.

Healthy Nutrition

American Liver Foundation

Growth Charts

Food Distribution Program on Indian Reservations