Self-Rising Flour

Replace 1 cup self-rising flour with: 
7/8 cup flour, 1 1/2 teaspoons baking powder, and 1/2 teaspoon salt


For 1 cup of ketchup, use:
1 cup tomato sauce, 1 teaspoon vinegar & 1 tablespoon sugar

Evaporated Milk

1 cup evaporated Milk can be substituted with 1 cup light cream.

Butter (salted)

1 cup of butter (salted) can be replaced with:
1 cup shortening and 1/2 teaspoon salt OR 7/8 cup vegetable oil and 1/2 teaspoon salt
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Estimating Food Portions

(when measuring utensils aren't available)

1 cup of cereal flakes = adult fist

1/2 cup cooked rice/pasta = 2 baseballs

1 medium bake potato = adult fist

1 cup fresh fruit = baseball

1 oz cheese = 4 dice

1 tablespoon peanut butter = half a ping-pong ball

3 oz meat = deck of cards

3 oz grilled fish = checkbook
Ten tips for incorporating these principles in your diet:
  1. Balance calories
  2. Enjoy your food, but eat less
  3. Avoid oversized portions
  4. Add foods to eat more often to your grocery list
  5. Make half your plate fruits and veggies
  6. Switch to fat-free or low-fat (1%) milk
  7. Make half your grains whole grains
  8. Be aware of foods to eat less often
  9. Compare sodium in foods
  10. Drink water instead of sugary drinks
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Holiday Survival Guide

  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.

Quick & Easy Meals with Ground Beef


In a pot, add:  1 pound browned ground beef, 1 can whole kernel corn, 1 c Rotel 2 cans beans (drained/rinsed), 1 packet original ranch dressing mix, 1 packet low-sodium taco seasoning mix (see recipe below).

270 calories / 8g fat / 40mg cholesterol / 390mg sodium  27g carbohydrates / 10g fiber / 19g protein

  • Low-Sodium Taco Seasoning Mix
    Use as lower sodium alternative for Mexican-style dishes.  Combine all of the following ingredients and then store in an airtight container.  1 teaspoon instant minced onion, 1 teaspon chili powder, 1/2 teaspoon cumin powder, 1/2 teaspoon crushed red pepper, 1/2 teaspoon instant minced garlic, 1/2 teaspoon cornstarch and 1/4 teaspoon oregano.

Mix two defrosted packages of hamburger meat into a bowl.  Add spices of your choice.  Form patties and cook in a skillet or on the grill until no pink is present or meat thermometer registers 160 degrees Farenheit.

320 calories / 14g fat / 75mg cholesterol / 270mg sodium / 21g carbohydrates / 1g fiber / 26g protein


Place hollow peppers into a pot of boiling water for 3-6 minutes until soft.  Put on towel to drain.  put together a mixture of prepared rice, browned hamburger meat and diced tomatoes.  Fill each pepper with mixture.  Place filled peppers in an oven-safe casserole dish.  Pour tomato sauce over peppers.  Bake in a preheated oven for about 20 minutes until heated through.

300 calories / 8g fat / 50mg cholesterol / 25mg sodium / 38g carbohydrates / 4g fiber / 20g protein


Combine coked pasta, browned ground beef and spagheti sauce in pan.  Heat through.

310 calories / 6g fat / 25mg cholesterol / 40mg sodium / 47g carbohydrates / 3g fiber / 16g protein


Place a thin layer of refried beans on a tostada shell.  Top with crumbled, browned ground beef and your favorite fresh vegetables like tomatoes, jalepenos, onions, cheese, lettuce, etc.

260 calories / 14g fat / 70mg cholesterol / 170mg sodium / 8g carbohydrates / 3g fiber / 23g protein

Quick & Easy Meals with Turkey


Spread whole wheat bread slices with your choice of dressing.  Add turkey slices, fresh tomatoes and other vegetables/fruit as desired.  Serve cold.

310 calories / 3.5g fat / 45mg cholesterol / 450mg sodium / 43g carbohydrates / 3g fiber / 25g protein


Top Romaine lettuce leaf with turkey slice and raw tomato.  Mash 1/8 avocado and 1 teaspoon lime juice together in small bowl.  Spread onto the tomato/turkey slice.  Roll up and serve.

120 calories / 6g fat / 20mg cholesterol / 240mg sodium / 9g carbohydrates / 2g fiber / 8g protein


Place prepared turkey on a piece of whole-wheat toast.  Top with prepared mashed potatoes.  Complete sandwich by topping with turkey gravy and second slice of toast..

350 calories / 3g fat / 25mg cholesterol / 510mg sodium / 65g carbohydrates / 5g fiber / 17g protein


Place Romaine lettuce in bowl or on plate.  Top with raw vegetables, turkey pieces and grated cheese.  Serve with your preferred salad dressing.

220 calories / 9g fat / 60mg cholesterol / 10mg sodium / 8g carbohydrates / 2g fiber / 24g protein


Place chunks of turkey, raw vegetables and cheese on a skewer.  Serve cold.

150 calories / 9g fat / 50mg cholesterol / 420mg sodium / 5g carbohydrates / 2g fiber / 24g protein
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