Resources
Substitutions
Evaporated Milk
1 cup evaporated Milk can be substituted with 1 cup light cream.
Buttermilk
Don't have buttermilk? For 1 cup , try:
1 tablespoon lemon juice OR vinegar PLUS 1 cup milk
1 tablespoon lemon juice OR vinegar PLUS 1 cup milk
Vinegar
1 teaspoon vinegar can be replaced with:
1 teaspoon lemon juice OR 1 teaspoon lime juice
1 teaspoon lemon juice OR 1 teaspoon lime juice
Lemon Juice
A good substitution for 1 teaspoon lemon juice is:
1/2 teaspoon vinegar OR 1 teaspoon lime juice
View more substitutions...
1/2 teaspoon vinegar OR 1 teaspoon lime juice
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
Quick & Easy Meals with Cheese
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
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
Red & Green...
the healthier holiday hues
Many colorful foods offer protective health benefits and reduce the risk of a variety of diseases. Color is an indication of different nutrients. Add color to your holiday meals and boost your nutrition!
Red: Fresh cranberries contribute a tart flavor and may offset the sweetness of other dishes. Watch portion sizes. Salmon patties prepared with canned salmon are a quick healthy meal. Lycopene, a phytochemical, may help prevent some diseases. Lycopene is found in canned tomatoes and tomato sauce. Red beans add fiber and provide alternatives to meat dishes. They can be added and served instead of meat in casseroles.
Green: Dark green leafy vegetables come in many forms and offer many different nutrients. Chose romaine over iceberg lettuce for salads and add spinach to soups. Avocados, though high in fat, contain heart-healthy monounsaturated fat. Add a few slices to a sandwich instead of mayonnaise. Eat them in moderation as a side dish.
Many colorful foods offer protective health benefits and reduce the risk of a variety of diseases. Color is an indication of different nutrients. Add color to your holiday meals and boost your nutrition!
Red: Fresh cranberries contribute a tart flavor and may offset the sweetness of other dishes. Watch portion sizes. Salmon patties prepared with canned salmon are a quick healthy meal. Lycopene, a phytochemical, may help prevent some diseases. Lycopene is found in canned tomatoes and tomato sauce. Red beans add fiber and provide alternatives to meat dishes. They can be added and served instead of meat in casseroles.
Green: Dark green leafy vegetables come in many forms and offer many different nutrients. Chose romaine over iceberg lettuce for salads and add spinach to soups. Avocados, though high in fat, contain heart-healthy monounsaturated fat. Add a few slices to a sandwich instead of mayonnaise. Eat them in moderation as a side dish.
Mobile Health Apps
Eat This Not That
Fooducate
My Fitness Pal
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Livestrong
Mediquation
Sports Nutrition
Weight Watchers
All Recipes
Calorie Tracker
Fast Food Calories
I Map My Fitness
My Plate
My Net Diary
Nike Training Club
Nutrition Workbench
Osteoporosis
Run Keeper
Tap and Track
The Snack App
Waterlogged
WebMD
Weight Los
Whole Foods
May not be available on all platforms such as iOS, Android, Blackberry and Windows
View more tips...
Fooducate
My Fitness Pal
Lose it
Livestrong
Mediquation
Sports Nutrition
Weight Watchers
All Recipes
Calorie Tracker
Fast Food Calories
I Map My Fitness
My Plate
My Net Diary
Nike Training Club
Nutrition Workbench
Osteoporosis
Run Keeper
Tap and Track
The Snack App
Waterlogged
WebMD
Weight Los
Whole Foods
May not be available on all platforms such as iOS, Android, Blackberry and Windows