Jump-Start Guide to a Life Full of Zest

20 Ways to Jump Start Your Health

1. Ditch the Diet: if diets worked, we wouldn’t have obesity
epidemics. Ditch the false belief in quick fixes and instead focus on
gradual, long-term lifestyle improvements.

2.Embrace Plant-Based: make the shift towards eating more

foods of plant origin. Avoid foods of animal origin.

3.Add, Add, Add: when making this shift, think of foods and
ingredients you are adding as options to your overall intake, instead
of focusing on what you are taking away.

4.80/20 or 90/10: a balance between good and good for you.

Eating well 90% of the time, and giving yourself permission to eat
treat foods 10% of the time allows for a healthy mindset and sustainable practice.

5. Eat In Company: when possible, eat in the company of others and not alone (if alone, avoid distractions such as TV/computer).
6. Stay hydrated: carry a small BPA free water bottle with you at all times and continually sip throughout the day. Flavour your water with
fruit, drink teas, enjoy plant-milk lattes and soups, and enjoy fresh fruits as snacks or as after-meal desserts to increase your fluid intake.

7. Increase Fibre: luckily, the plant-based lifestyle already boosts fibre. It is found in vegetables, fruits, grains, beans, lentils, seeds, and nuts.
Make sure to drink enough water so the fibre can help to keep you regular.

8. Whole Foods: when possible, limit eating foods that are bagged, boxed, or canned. There are exceptions to this, including bagged/boxed/
canned items that contain whole-food ingredients only, such as bagged frozen peas, boxed steel cut oats, and canned pure tomato sauce or
beans. Ditch foods that include artificial anything, including artificial sweeteners, preservatives, fillers, colours, etc.

9. Oils/Fats: limit added oils, such as coconut, sunflower, olive, and vegetable oils; but don’t be afraid of fat. Aim for whole-food sources of
fats over oils when possible, such as olives, avocados, coconut meat and canned coconut milk, nuts and nut butters (peanut butter, almond
butter), seeds and seed butters (tahini = sesame seed butter).

10.Omega Fats: include ground flax seeds, chia seeds, walnuts, and/or hemp seeds daily for your omega. Omega supplements are generally
not needed. To learn more, read this PUL article.

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11.Supplements: If following a vegan lifestyle, a Vitamin B12 supplement is
recommended. Living in a colder climate during fall and winter months? Then a
Vitamin D supplement is recommended as well. Otherwise, supplements are
generally not needed. For more information, see your doctor or dietitian.

12.Choose Organic: it’s true that purchasing all foods organic can get expensive.
If possible, aim to purchase foods organically if they are from the Dirty Dozen list
- this is a list of food that are most heavily affected by pesticide use.

13.Batch Prep: meal prep one day per week (or two days if possible). Batch cook
grains for the week, chop vegetables, portion snacks, make a large enough meal
to freeze extras for leftovers to enjoy later. Meal planning two meals in advance
helps with this.

14.Grocery List: keep a grocery list on-hand so trips to the store are less daunting.
When you notice an ingredient running low, get in the habit of adding this to
your list. Running low on fresh produce is often what leads us to reach for
convenience foods instead. Stick to the grocery list when at the store, but allow
for one or two impulse purchases. See below for printable lists you can
post on your fridge.

15.Meat Alternatives: Gradually introduce more meat alternatives to your meals

and snacks. This includes beans, lentils, hummus, tofu, soy-based meat replacements, seeds and seed butters, as well as nuts and nut
butters. Gradual introduction of beans and lentils helps avoid the associated bloating that may result. Start with adding a a couple spoons a
day, then after a week increase to a quarter cup, and so on. For more information on plate-based protein sources, read this PUL article.

16.Dairy Alternatives: aim for at least 2 servings of dairy alternatives per day. One serving is about 1 cup (240 mL). Plant-based
alternatives include milks and yogurts made from soy, almond, rice, oats, and coconuts. Check the label to make sure they are fortified with
calcium (~100mg calcium per 100mL plant-based milk or 100g plant-based yogurt).

17.Limit refined sugars: as mentioned with oils, limit the refined foods when possible. Allow for it sometimes, in keeping with the 80/20
or 90/10 guideline mentioned above. Instead, sweeten with whole-food ingredients such as dates, dried fruit, and fresh fruit. Avoid
artificial sweeteners entirely.

18.Befriend Frozen: frozen fruits, vegetables, and grains, such as bread, ensure ingredients are on hand for quick meal preparation. Keep
ripe, peeled, and frozen bananas in the freezer at all times to make smoothies, to add to oatmeal, or to blend into a sweet banana-sorbet
dessert. Freeze ripe fruit that won’t be eaten before it spoils. Store leftover soups in the freezer to enjoy later.

19.Sleep It Off: lack of sleep poorly affects decision-making and alters metabolism. Aim for no less than 6 hours a night, ideally 8 hours.
20.Sweat It Out: it's not only about the food. Regular activity is key to mental health and helps with making better choices. Starting with 5
minutes a day is better than no minutes a day. Sitting for most of the day? Sitting is the new smoking. Try to get up at least once every hour
to get the blood circulating, even if for a moment. Grab some water, step outside for some fresh air, or simply stretch your arms and legs.

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 Grocery List: Comprehensive
Fresh Vegetables
Asparagus
Meat Alternatives
Almond butter
Pantry
Applesauce
Spices
Allspice
Beetroot Beans • Type: _______________ Artichoke hearts Bay leaves
Bell peppers Chia seeds Bouillon cubes, vegetable or mushroom Basil
Bok choy Chickpeas Dried coconut, flakes or shredded Black pepper
Broccoli Commercial meat analogue (mock meat) Dried fruit • Type: _______________ Cardamom pods
Brussels sprouts Edamame Dry beans • Type: _______________ Cajun
Cabbage • Type: _______________ Falafel Dry lentils • Type: _______________ Cayenne pepper
Carrots Flax seeds, ground Kimchi Chili powder
Cauliflower Garden burgers, egg- and dairy-free Nori sheets Cinnamon, ground and sticks
Celery Hemp hearts Nutritional yeast Cloves
Coriander/cilantro Hummus Oils (coconut, olive, sesame, vegetable) Coriander, ground and whole
Corn Lentils • Type: _______________ Olives • Type: _______________ Cumin, ground and whole
Cucumbers Nuts • Type: _______________ Pasta/marinara/tomato sauce Curry powder
Eggplant Peanut butter Pizza sauce Dill
Garlic Peas Pickles Fennel seeds
Ginger Seeds (poppy, pumpkin, sesame, sunflower) Rice paper Fenugreek seeds
Green beans Seitan Sauerkraut Garam masala
Herbs, fresh • Type: ______________ Tahini Sun-dried tomatoes Garlic powder
Jalapeño peppers Tempeh Vinegars (apple cider, balsamic, rice, white) Ginger, ground
Kale Tofu • Type: _______________ Italian mix
Leafy greens • Type: ______________ Mint
Leeks
Canned Goods
Nutmeg, ground
Mushrooms • Type: _______________
Onions • Type: _______________ Dairy Alternatives Beans • Type: _______________
Onion powder
Oregano
Parsley Non-dairy milk (almond, coconut, rice, soy)* Coconut milk , whole- or low-fat Paprika
Potatoes • Type: _______________ Corn Pumpkin pie spice
Non-dairy yogurt (almond, coconut, soy)*
Radishes Lentils • Type: _______________ Red pepper flakes
Spinach Peas Rosemary
Sprouts • Type: _______________ Pumpkin Sage
Squash • Type: _______________
Tomatoes
Grains
Barley
Tomatoes, whole or diced
Tomato paste
Saffron
Salt (iodized)
Yams • Type: _______________ Bread • Type: _______________ Star anise
Zucchini Buckwheat Tarragon
Couscous
Crackers Baking Goods Turmeric, ground
Thyme
Agave syrup
Fresh Fruit
Quinoa
Baking soda
Millet
Apples • Type: _______________ Baking powder
Avocados
Noodles (buckwheat, rice, soba, vermicelli)
Pasta • Type: _______________ Chocolate, dairy-free
Cocoa powder, unsweetened
Kitchen Supplies
Bananas Popcorn kernels Aluminum foil
Berries • Type: _______________ Rice • Type: _______________ Flour • Type: _______________ Baking/parchment paper
Figs Maple syrup Cling wrap
Rice cakes
Grapefruits Sugar (brown, cane, coconut, white) Dish cloths
Rolled oats
Grapes Steel-cut oats Vanilla extract Dish soap
Kiwis Yeast Dish sponges/scrubbers
Tortillas or taco shells
Lemons Garbage bags
Limes Paper towels
Mangoes
Melons • Type: _______________ Condiments Beverages
Coconut water
Toothpicks
Wax paper
Nectarines BBQ sauce Zipper bags (freezer, sandwich)
Coffee • Type: _______________
Oranges Chutney • Type: _______________
Papayas Hot sauce • Type: _______________ Juice • Type: _______________
Kombucha
Peaches
Pears
Hoisin sauce
Jam/jelly/preserves Sparkling water
Tea • Type: _______________
Personal Care
Pineapples Ketchup Vitamin B12
Plums Lemon/lime juice Vitamin D
Miso paste Impulse purchase #1
Mustard
Snacks Impulse purchase #2

Frozen Foods
Relish
Baby carrots
Salad dressing, dairy-free, egg-free Crackers/pretzels
Dairy-free ice cream/sorbets
Frozen fruits • Type: _______________
Salsa
Soy sauce, low sodium, or tamari (if GF)
Dried fruit
Granola bars, dairy-free
Notes
Frozen veggies • Type: _____________ ____________________________

Gum 

____________________________

Nuts/seeds 

Popcorn ____________________________



Potato/corn chips ____________________________

* Look for calcium-fortified dairy Rice cakes 

____________________________

alternatives (check the label) 


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 Grocery List: ESSENTIALS
Fresh Vegetables
Bell peppers
Meat Alternatives
Almond butter
Pantry Spices
Basil
Bouillon cubes
Broccoli Beans Dried fruit Black pepper
Carrots Chia seeds Nutritional yeast Chili powder
Corn Chickpeas Oils Cinnamon, ground
Cucumbers Edamame Olives Cumin, ground
Garlic Flax seeds, ground Pasta/marinara/tomato sauce Curry powder
Ginger Hummus Vinegars Garam masala
Leafy greens Lentils Garlic powder
Mushrooms Nuts 
 Onion powder
Onions Peanut butter Oregano
Potatoes
Tomatoes
Peas
Seeds Canned
Beans
Goods Paprika
Rosemary
Yams Tahini Salt (iodized)
Zucchini Tofu Coconut milk Turmeric, ground
Corn Thyme

 
 Lentils
Tomatoes, whole or diced 

Fresh Fruit Dairy Alternatives*
Tomato paste

Apples
Avocados
Non-dairy milk (almond/soy)*
Non-dairy yogurt (almond/soy)*

 Kitchen Supplies
Aluminum foil
Bananas
Berries 
 Baking Goods
Agave syrup
Baking/parchment paper
Cling wrap
Lemons or limes Dish cloths
Grains
Oranges Baking soda Dish soap
Peaches Baking powder Dish sponges/scrubbers
Pears Bread Chocolate, dairy-free Garbage bags
Pineapples Quinoa Cocoa powder, unsweetened Zipper bags
Noodles Flour

 Pasta Maple syrup
Rice Sugar

Frozen Foods
Rolled oats
Steel-cut oats
Vanilla extract Personal Care
Vitamin B12
Dairy-free ice cream/sorbets Tortillas or taco shells 
 Vitamin D
Frozen fruits Impulse purchase #1
Frozen veggies 

Beverages Impulse purchase #2

Condiments
Tea


Hot sauce 

Ketchup Notes
Soy sauce
Snacks
Baby carrots
____________________________



____________________________



____________________________

Crackers 

____________________________

Dried fruit 

____________________________

Granola bars, dairy-free 

Gum ____________________________


* Look for calcium-fortified Nuts/seeds ____________________________

Rice cakes
dairy alternatives (check the ____________________________


____________________________
label)

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 Grocery List: Themed Dinner Nights
Burger Night Chili Night Nourish Bowl Night Pasta Night
Garlic Bell peppers Avocados Asparagus
Leafy greens • Type: ______________ Carrots Beetroot Basil, fresh
Mushrooms • Type: _______________ Coriander/cilantro Bell peppers Bell peppers
Onions • Type: _______________ Corn Bok choy Broccoli
Parsley Garlic Brocoli Coriander/cilantro
Potatoes or yams Jalapeño peppers Carrots Garlic
Tomatoes Mushrooms • Type: _______________ Cauliflower Kale or spinach
Onions • Type: _______________ Coriander/cilantro Mushrooms • Type: _____________
Garden burgers, egg- and dairy-free Sweet potatoes Corn Onions • Type: _______________
Beans • Type: _______________ Tomatoes, diced (fresh or canned)
 Garlic Oregano, fresh
Nuts/seeds • Type: _______________
 Green beans Parsley
Beans (black, cannellini, kidney, pinto)
 Kale or spinach Potatoes or yams or squash
Burger buns Tomatoes
Rice • Type: _______________
 Limes or lemons
Bread crumbs (if making own burgers) Zucchini
Mushrooms • Type: _______________
Rice (if making own burgers) 
 Tomato sauce Onions • Type: _______________
Oil • Type: _______________
 Potatoes or yams Nuts • Type: _______________
BBQ sauce
Hot sauce Sprouts • Type: _______________ Tofu, firm and seasoned 

Black pepper Squash • Type: _______________
Ketchup Chili powder Almond milk
Mustard Zucchini 

Cumin, ground
Oil • Type: _______________ Pasta • Type: _______________

Garlic powder Beans • Type: _______________
Relish Onion powder Hummus
Pickles 
 Artichoke hearts
Oregano, dried Lentils • Type: _______________
Paprika Balsamic vinegar
Black pepper Tofu • Type: _______________
Hot sauce
Cajun Red pepper flakes Seeds • Type: _______________
Lemon or lime juice
Chili powder Tahini 

Nutritional yeast
Cumin, ground Oil • Type: _______________
Rice or quinoa • Type: ______________

Garlic powder
Onion powder Curry Night Bouillon cubes, vegetable or mushroom
Olives • Type: _______________
Pasta/marinara/tomato sauce
Carrots
Paprika Hot sauce Sun-dried tomatoes
Cauliflower
Kimchi
Coriander/cilantro
Miso paste Basil , dried
Eggplant
Nutritional yeast
Burrito/Fajita/Quesadilla/ Garlic
Ginger Oil • Type: _______________
Black pepper
Cayenne pepper
Taco Night Mushrooms • Type: _______________
Onions • Type: _______________
Olives • Type: _______________
Sauerkraut 

Chili powder
Garlic powder
Avocados
Bell peppers Parsley Italian mix
Spice #1• Type: _______________
Coriander/cilantro Potatoes • Type: _______________ Onion powder
Spice #2• Type: _______________
Corn Spinach Oregano, dried
Spice #3• Type: _______________
Garlic Tomatoes, diced (fresh or canned)
 Paprika
Jalapeño peppers Red pepper flakes
Iceberg lettuce Chickpeas Rosemary
Limes Lentils • Type: _______________
Peas 

Oatmeal Breakfast-dinner Tarragon
Thyme
Mushrooms • Type: _______________ Apples
Onions • Type: _______________
 Rice • Type: _______________
 Bananas
Berries • Type: _______________
Beans (black, kidney, pinto) Bouillon cubes, vegetable or mushroom Mangoes
Tofu, firm, beetles ground 
 Chutney • Type: _______________ Peaches
Rice • Type: _______________ Coconut milk, whole- or low-fat Pears 

Oil • Type: _______________
Tortilla or taco shells 
 Non-dairy milk (almond, coconut, rice, soy) 

Tomato sauce or paste 

Hot sauce Almond butter or peanut butter
Allspice
Salsa Chia seeds
Guacamole, bought or homemade Cardamom pods
Flax seeds, ground
Oil • Type: _______________
 Chili powder
Cinnamon Nuts • Type: _______________ Notes
Seeds • Type: _______________
 ______________________________

Chili powder Coriander, ground or whole 

Cumin, ground Cloves, ground or whole ______________________________

Rolled oats 

Garlic powder Cumin, ground or whole ______________________________

Steel-cut oats 

Onion powder Curry powder 

Fenugreek seeds ______________________________

Chocolate or cocoa powder, dairy-free 

Garam masala Jam/jelly/preserves ______________________________

Garlic powder Maple syrup 

______________________________

Ginger powder Vanilla extract 
 

Onion powder ______________________________

Cinnamon 

Paprika ______________________________

Turmeric Pumpkin pie spice 

______________________________

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 Grocery List: Themed Dinner Nights Cont’d
Pizza Night Roasted Veggie Wrap Night Stuffed Veggie Night Soup & Salad Night
Basil, fresh Avocados
(ex: bell pepper/potato)
Asparagus
Bell peppers Bell peppers Apples
Coriander/cilantro Cucumbers Avocados Avocados
Eggplant Eggplant Bell peppers Berries
Garlic Jalapeño peppers Broccoli Beetroot
Mushrooms • Type: _______________ Leafy greens • Type: ______________ Coriander/cilantro Bell peppers
Onions • Type: _______________ Mushrooms • Type: _______________ Corn Broccoli
Oregano, fresh Onions • Type: _______________ Garlic Brussels sprouts
Potatoes or yams or squash Potatoes or yams Kale or spinach Carrots
Spinach Tomatoes Mushrooms • Type: _______________ Celery
Tomatoes Zucchini 
 Onions • Type: _______________ Corn
Zucchini Potatoes/yams • Type: _____________ Cucumbers
Beans • Type: _______________ Squash • Type: _______________ Figs
Nuts/seeds • Type: _______________ Falafel Tomatoes Garlic
Tofu, firm and seasoned Hummus 
 Zucchini Ginger
Tortillas or pita bread 
 Green beans
Pizza crust Beans • Type: _______________ Leafy greens • Type: ______________
Tortillas or pita bread 
 BBQ sauce Edamame Leeks
Hot sauce • Type: _______________ Lentils • Type: _______________ Lemons or limes
Artichoke hearts Nuts/seeds • Type: _______________ Mushrooms
Oil • Type: _______________
Hot sauce Olives • Type: _______________
 Tahini Onions • Type: _______________
Nutritional yeast Tofu, firm and seasoned Potatoes/yams • Type: _____________
Oil • Type: _______________ Basil Radishes
Olives • Type: _______________ Black pepper Couscous or quinoa or millet Squash • Type: _______________
Pizza/tomato sauce Cajun Rice • Type: _______________
 Tomatoes
Sun-dried tomatoes Curry powder Zucchini 

Garlic powder Artichoke hearts
Basil , dried Onion powder Hot sauce • Type: _______________ Beans • Type: _______________
Garlic powder Oregano Oil • Type: _______________ Lentils • Type: _______________
Italian mix Paprika Olives • Type: _______________ Nuts/seeds • Type: _______________
Onion powder Rosemary Sun-dried tomatoes Peas 

Oregano, dried Tarragon Tomato paste or sauce 

Paprika Barley
Spice #1• Type: _______________ Couscous
Red pepper flakes
Spice #2• Type: _______________ Quinoa
Stir-Fry Night Spice #3• Type: _______________ Millet
Wild rice 

Bell peppers
Pho/ramen night Bok choy
Bouillon cubes, vegetable or mushroom
Basil, fresh
Bok choy
Broccoli
Cabbage • Type: _______________ Sushi/Salad Roll Night Coconut milk, whole or low-fat
Asparagus Oil • Type: _______________
Broccoli Carrots
Avocados Olives • Type: _______________
Carrots Coriander/cilantro
Beetroot Salad dressing, dairy-free, egg-free
Chili peppers Garlic
Bell peppers Sauerkraut
Garlic Ginger
Carrots Sun-dried tomatoes
Ginger Green beans
Cucumbers Vinegars • Type: _______________

Green onion Limes
Mangoes
Limes Mushrooms • Type: _______________ Bay leaves
Mushrooms
Mushrooms • Type: _______________ Onions • Type: _______________ Garlic powder
Sweet potatoes or yams
Napa cabbage Sprouts • Type: _______________ Onion powder
Garlic
Onion • Type: _______________ Spice • Type: _______________
Green beans
Sprouts • Type: _______________
 Edamame Spice • Type: _______________
Kale or spinach
Seitan Spice • Type: ______________
Edamame Mushrooms • Type: _______________
Tempeh , seasoned/marinated
Tofu, extra firm 
 Onions • Type: _______________
Tofu, firm and seasoned
Potatoes or yams
Ramen or rice noodles 

Noodles • Type: _______________
Peanut butter (salad roll dipping sauce)
Bouillon cubes, vegetable or mushroom Rice • Type: _______________

Tofu, firm and seasoned/smoked 

Chili sauce • Type: _______________
Miso paste Hot sauce • Type: _______________
Hoisin sauce
Rice or quinoa • Type: _____________
 Notes
Oil • Type: _______________ ______________________________

Sesame oil Ginger, pickled 

Rice vinegar ______________________________

Sesame oil Soy sauce Hot sauce 

Soy sauce 
 Oil • Type: _______________
 Miso paste ______________________________



Nori sheets ______________________________

Cinnamon sticks Chili powder
Rice paper 

Cloves, whole Garlic powder ______________________________

Rice vinegar 

Ginger, dried Ginger, ground
Wasabi ______________________________

Star anise Onion powder 

______________________________


_____________________________

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 Easy Recipe Substitutions: Baking
Egg Replacement
* Replace 1 Egg with:
1 Tbsp ground flax seeds + 3 Tbsp water (mix and let sit for 5 minutes)
1 Tbsp chia seeds + 1/3 cup water (mix and let sit for 10 minutes)
1/2 mashed ripe banana
• Tip: cream with sugar
1/4 cup unsweetened applesauce, canned pumpkin or pureed prunes
• Tip: add to wet ingredients
3 Tbsp peanut butter

Buttermilk Replacement
* Replaces Buttermilk 1:1 With:
1 cup soy milk (or other plant-based milk) + 1 tsp lemon juice (or white vinegar, or apple cider vinegar). Whisk until bubbles form.

Butter Replacement
* Replace 1 cup Butter With:
1/2 cup pure nut or seed butter (almond butter, peanut butter, tahini, etc.) + 1/2 cup vegetable oil mixed
3/4 cup full-fat coconut milk ‘cream’
• Tip: refrigerate the can overnight. The fat separates from the water, creating a cream layer on top. This ‘cream’ replaces butter.
3/4 vegetable oil
1 cup coconut oil

Oil Replacement
* Replace 1 Cup Oil With:
1 cup applesauce, unsweetened
1 cup fruit puree (apricot, banana, peach, pear, prune, pumpkin, squash)
• Tip: to make prune puree, blend 1 cup dried prunes + 1/4 cup water in a food processor
• Tip: consider decreasing added sugar in the recipe slightly as the fruit puree itself adds natural sugars also
1 cup peeled, shredded zucchini
3/4 cup roasted, pureed beets
• Tip: use only in chocolate baked desserts, as the chocolate masks the taste of the beets
• Tip: roast beets at 375F (190C) for about 1 hour, until fork tender
3/4 cup mashed, ripe avocado
• Tip: use only in chocolate baked desserts, as the chocolate masks the taste of the avocado

Ice Cream Replacement

* Replace Ice Cream With:
Frozen banana, blended in food processor
• Tip: vary the flavour by blending with fresh/frozen berries, cocoa, maple syrup, cinnamon, pure vanilla extract, etc.
• Tip: to make more firm, place the blended product back in the freezer for 1 hour before serving

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 Grain to Water Ratio
Barley 1 cup grain to 3 cups water
Bulgar 1 cup grain to 2 cups water

Couscous 1 cup grain to 1+1/3 cups water

Quinoa 1 cup grain to 2 cups water
Millet 1 cup grain to 1+1/2 cups water
Oats (Old-Fashioned) 1 cup grain to 2 cups water and/or plant-based milk
Oats (Steel-Cut) 1 cup grain to 3 cups water and/or plant-based milk (if not soaked in water the night before)
1 cup grain to 2 cups water and/or plant-based milk (if soaked in water the night before)

Rice (Brown) 1 cup grain to 2 cups water

Rice (Long-grain) 1 cup grain to 2 cups water

Rice (Short-Grain) 1 cup grain to 1+3/4 cup water

Temp Conversions Measurement Conversions

Fahrenheit Celsius Measurement Half Recipe Double Recipe
500 260 1 cup = 240 mL = 8 fl oz 1/2 cup 2 cups

475 245 3/4 cup = 180 mL = 6 fl oz 1/4 cup + 2 Tbsp 1+1/2 cups

450 235 2/3 cup = 160 mL = 5 fl oz 1/3 cup 1+1/3 cups

425 220 1/2 cup = 120 mL = 4 fl oz 1/4 cup 1 cup

400 205 1/3 cup = 80 mL = 3 fl oz 2 Tbsp + 2 tsp 2/3 cup

375 190 1/4 cup = 60 mL = 2 fl oz 2 Tbsp 1/2 cup

350 180 1 Tbsp = 3 tsp = 15 mL 1.5 tsp 2 Tbsp

325 160 1 tsp = 5 mL 1/2 tsp 2 tsp

300 150 1/2 tsp = 2.5 mL 1/4 tsp 1 tsp

275 135

250 120

225 107

SADIA BADIEI

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