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

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

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

To replace 1 cup fat for baking, use:
1 cup applesauce OR 1 cup fruit puree

(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. 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

Find more information at ChooseMyPlate.gov

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

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

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Academy of Nutrition and Dietetics

American Liver Foundation

Initiative for Native Americans and Physical Activity

Food Safety Resources