Resources
Substitutions
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
7/8 cup flour, 1 1/2 teaspoons baking powder, and 1/2 teaspoon salt
Ketchup
For 1 cup of ketchup, use:
1 cup tomato sauce, 1 teaspoon vinegar & 1 tablespoon sugar
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
View more substitutions...
1 cup shortening and 1/2 teaspoon salt OR 7/8 cup vegetable oil and 1/2 teaspoon salt
Tips
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
ChooseMyPlate.gov
Ten tips for incorporating these principles in your diet:
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
ChooseMyPlate.gov
Ten tips for incorporating these principles in your diet:
- Balance calories
- Enjoy your food, but eat less
- Avoid oversized portions
- Add foods to eat more often to your grocery list
- Make half your plate fruits and veggies
- Switch to fat-free or low-fat (1%) milk
- Make half your grains whole grains
- Be aware of foods to eat less often
- Compare sodium in foods
- Drink water instead of sugary drinks
Find more information at ChooseMyPlate.gov
Holiday Survival Guide
- Eat a light snack to prevent overeating at buffets.
- Limit alcohol to reduce unwanted calories.
- Bring a healthy low-fat dish to the party.
- Avoid snacking temptations by giving crafts or other gifts instead of baked goods.
- Always keep low-calorie foods like raw produce on hand for snacking.
- Substitute healthful ingredients for those high in calories and fat.
- Team up with a buddy and support and encourage each other to make healthy choices.
- Remember to eat right and exercise most days. Holidays are special days.
- Don't allow the holidays to be an excuse for easing off your exercise routine. Keep it up!
- Celebrate with family and friends in ways that don't center around food.
Quick & Easy Meals with Ground Beef
TACO SOUP
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
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.
HAMBURGERS
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
STUFFED BELL PEPPERS
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
SPAGHETTI & MEAT SAUCE
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
BEEF TOSTADAS
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
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
STUFFED BELL PEPPERS
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
SPAGHETTI & MEAT SAUCE
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
BEEF TOSTADAS
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
TURKEY SANDWICHES
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
TURKEY LETTUCE WRAPS
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
HOT TURKEY SANDWICH
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
TURKEY CHEF SALAD
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
TURKEY CHEESE KABOBS
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
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
TURKEY LETTUCE WRAPS
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
HOT TURKEY SANDWICH
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
TURKEY CHEF SALAD
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
TURKEY CHEESE KABOBS
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
