Information

Oven Temperatures

Fahrenheit (f) - Celsius (C) (Approx)

250F - 120C
300F - 150C
325F - 165C
350F - 180C
375F - 190C
400F - 200C
425F - 220C
450F - 230C

Measurements & Conversions

Volume Equivalents (Dry)

Us Standard - Metric (Approx)

1/8 tsp - 0.5ml
1/4 tsp - 1ml
1/2 tsp - 2ml
3/4 tsp - 4ml
1 tsp - 5ml
1 tbsp - 15ml
1/4 cup - 59ml
1/3 cup - 79ml
1/2 cup - 118ml
2/3 cup - 156ml
3/4 cup - 177ml
1 cup - 235ml
2 cups or 1 pint - 475ml
3 cups - 700ml
4 cups or 1 quart - 1ltr
1/2 gallon - 2ltr
1 gallon - 4ltr

Volume Equivalents (Liquid)

US Standard - US Standard (ounces) - Metric (approx)

2 tblsp - 1floz - 30ml
1/4 cup - 2floz - 60ml
1/2 cup - 4floz - 120ml
1 cup - 8floz - 240ml
1 1/2 cups - 12floz - 355ml
2 cups or 1 pint - 16floz - 475ml
4 cups or 1 quart - 32floz - 1ltr
1 gallon - 128floz - 4ltr

Weight Equivalents

US Standard - Metric (approx)

1/2oz - 15g
1oz - 30g
2oz - 60g
4oz - 115g
8oz - 225g
12oz - 340g
16oz or 1lb - 455g

UK Standard - Metric (approx)

1oz - 25g
2oz - 50g
4oz - 100g
8oz - 200g
12oz - 350g
16oz or 1lb - 450g

Monounsaturated Fats - (healthy fatc, liquid at room temperature)

Avocados
Olive Oil
Peanut oil
Some Safflower oil (high in oleic acid)

Polyunsaturated Fats

Corn Oil
Fish (such as salmon, mackerel, herring, albacore tuna and trout)
Flaxseed or Flax Oil
Some Safflower Oil (high in linoleic acid)
Soybean Oil
Sunflower Seeds
Walnuts

High-Fiber Foods

Fruits - 1-4g fiber

Apple raw with skin, 25g
Applesauce, 3g
Apricot halves, 1.5g
Blackberries, 4g
Blueberries, 1.8g
Cherries 1 cup, 3g
Cranberries raw, 2.5g
Grapes red or green, 2.5g
Peach 1 large, 2.6g
Pear raw with skin, 3g
Pineapple 1 cup, 2.3g
Raspberries, 4g
Strawberries sliced, 1.7g
Tangerine, 1.8g

Vegetables - 1-4g fiber

Asparagus, 1.4g
Beans green/yellow, 3.4g
Broccoli, 1.1g
Cabbage raw, 1.1g
Carrots, 1.8g
Cauliflower cooked, 1g
Corn cooked, 1.8g
Peas frozen/cooked, 4g
Zucchini cooked 1 cup, 1.8g

Breads & Grains - 1-8.5g fiber

Air-popped popcorn 1 cup, 1.2g
Barley pearled cooked, 6g
Bread white 2 slices, 1.6g
Buckwheat cooked, 8.5g
Bulger cooked, 4.1g
Corn grits yellow cooked 1 cup, 1g
Corn flakes 1 cup, 1g
Flaxseed whole 1tbsp, 2.8g
Grape-nuts flakes 3/4 cup, 3g
Plenta cooked, 1.5g
Rice brown cooked, 1.7g
Rice long-grain white cooked, 1g

High Protein Foods

Seafood, Meat, & Poultry

Beef
Chicken
Clams, 5 small or 2 large
Fish
Lamb
Shrimp or scallops 4
Pork
Tuna or salmon 1/8 cup or 1oz
Turkey

Vegetables, Legumes & Nuts

Almonds, whole 7 or 8
Beans, canned
Beans, green and wax
Broccoli
Cabbage, green and red
Carrots
Cauliflower
Celery
Coleslaw
Cucumbers
Eggplant
Greens, mustard, turnip
Lentils, 1/8 cup
Lettuce
Peanut butter or nut butters 2 tblsp
Peas, green, canned

Breads, Cereals & Grains

Gagel 1/2
Bread, 1 slice
Biscuit or roll, 1
Bun (hamberger or roll)1/4
Cereals, cold (cheerios, corn flakes, puffed rice) 1 cup
Cereals, hot (oatmeal, grits, rice, cream of wheat,farina) 1/2 cup
Cornbread, homemade, 1 (2 inch) cube
Crackers (unsalted or graham crackers) 10
Muffin, homemade 1
Pancakes or waffles, homemade 1 (4 inch diameter)
Pasta or rice, cooked 1/2 cup
Pita bread pocket 1/2
Popcorn (unsalted) 2 cups
Tortilla 1

Dairy, Eggs & Soy

Cheese (hard cheeses such as cheddar, mozzarella, swiss gauda, colby) 1oz
Cream (coffee-cream, half-and-half)
Cream soups
Cottage cheese 1/4 cup
Edamame
Eggs, 1 medium, egg whites, or egg substitute 1/4 cup
Ice Cream
Milk, whole, 2%, 1% fat free (skim), soy milk
Pudding and custard
Tofu 1/4 cup
Yogurt, plain

Phosphorus In Common Foods

Low Phosphorus - Less than 150mg/servings

Apple
Bagel 1 plain (4-inch diameter)
Barley, pearled, cooked
Beans, green
Bread, pita 1 (65-inch diameter)
Bread pumpernickel, 2 slices
Bread white, 2 slices
Butter 1tbsp
Cabbage
Cauliflower
Cereal, crispy rice, 1 cup
Cheese, brie 1oz
Cheese, feta 1oz
Cocoa, unsweetened, 2tbsp
Cookies, shortbread 4
Cornflakes 1 cup
Cottage cheese, nonfat
Couscous, cooked
Cream cheese 1oz
Cucumber
Duck with skin, 3oz
Egg white 1 large
Egg yolk 1 large
Eggplant
English muffin, 1 plain
Figs
Gelatin, water base
Ginger ale, 1 can
Grapefruit
Grapes
Frouper
Homimy grifts
Ice cream, 10% fat vanilla
Lettuce
Milk, soy 1 cup
Oatmeal cooked 1 packet
Onions
Oysters, canned 3oz
Oysters raw pacific 3oz
Pasta 1 cup
Peas split mature boiled
Plums
Poppcorn, air-popped, 1 cup
Pork, spare ribs 3oz
Radishes
Rice cakes, 1 cake
Rice, white, enriched, cooked
Sherbet
Shrimp, cooked with moist heat 3oz
Sour cream
Tofu, soft
Wheat flour, white, 1 cup

Medium Phosphorus - 151-250mg/servings

Beans, black, 1 cup
Beans, fava, 1 cup
Beans kidney, 1 cup
Beans, pinto, 1 cup
Beef, bottom round, 3oz
Beef, chuck roast, 3oz
Beef, eye round, 3oz
Beef, ground, 70% lean, 3oz
Beef, ground, 95% lean, 3oz
Beef, sirloin steak, 3oz
Black-eyed peas, 1 cup
Bread, whole-wheat, 2 slices
Catfish, breaded/fried 3oz
Cheese, blue, 2oz
Cheese, cheddar, 1oz
Cheese, mozzarella, 1oz
Cheese, provokone, 2oz
Cheese, swiss, 1oz
Chicken breast, 3oz
Chicken, dark meat, 3oz
Chickpeas, 1 cup
Chocolate, plain, 2oz
cod, pacific, 3oz
Cottage cheese, 1% fat
Cottage cheese, 2% fat
Crab, blue, cooked with moist heat, 3oz
Lamb, kababs, domestic, 3oz
Lamb , leg roast, domestic, 3oz
Lamb, New Zealand, 3oz
Lobster, cooked with moist heat, 3oz
Macadamia nuts, 3oz
Milk, canned, sweetened, condensed, 1/4 cup
Mushrooms, cooked, 1 cup
Mussels, raw, blue, 3oz
Peanut butter, 2 tbsp
Pork boneless loin chop, 3oz
Pork, lef roas, 3oz
Raisin brain, 1 cup
Raisins, seedless, 1 cup
Rice, brown, cooked, 1 cup
Shredded wheat, 1 cup
Shrimp, breaded/fried, 3oz
Snapper, 3oz
Spinach, raw
tortilla, 2 corn or flour (6-inch) diameter
Turkey, dark meat, 3oz
Veal, rib roast, 3 oz
Wheat flakes, 1 cup

High Phosphorus - More than 251mg/serving

Peanuts oil roasted, 2oz
Almonds, oil/dry roasted, 2oz
Baked beans, 1 cup
Beans small white, mature, boiled, 1 cup
Beef, liver, cooked, 3oz
Beefalo, 3oz
Buttermilk, 1 cup
Calamari, fried, 3oz
Cashews, dry roasted, 2oz
Cereal, bran, 100%
Cereal, wheat-germ, 1/4 cup
Cheese, goat, 2oz
Cheese, parmessan, 2oz
Cheese, ricotta, part skim
Cheese, romano, 2oz
Chia seeds, 1oz
Chicken, liver, cooked, 3oz
Clam chowder, New England
Clams, cooked with moist heat, 3oz
Corn bread, 1 piece
Crab, Alaska King, cooked with moist heat, 3oz
Custart, flan, 1 cup
Flounder, 3oz
Halibut, Atlantic/Pacific, 3oz
Lentile, mature, boiled, 1 cup
Milk, 1%, 1 cup
Milk, chocolate, 1 cup
Milk, evaporated, nonfat
Milk, nonfat, 1 cup
milk, whole, 1 cup
Mussels, blue, cooked with moist heat, 3oz
Nuts, Brazil, 2oz
Nuts, pine, 2oz
Oysters, Eastern, cooked with moist heat 3oz
Peanuts, boiled, 1 cup
Peanuts, dry roasted, 3oz
Peacans, oil/dry roasted, 3oz
Salmon, canned, pink/red/, 3oz
Sardines, canned in oil, 3oz
Scallops, breaded/fried 3oz
Sole, 3oz
Soybeans, mature, boiled
Sunflower seeds, 1oz
Swordfish, 3oz
Tofu, raw, firm
Tuna, light, canned in oil, 3oz
Veal, cubed, stewed, 3oz
Walnuts, English, 3oz
Wheat flour, whole-grain, 1 cup
Yogurt, low-fat
Yogurt, skim

Potassium In Common Foods

Low Potassium - Less than 150mg/serving

Alfalfa seeds, sprouted, raw
Apple juice
Applesauce, sweetened
Bagel, 1 plain, (4-inch) diameter
Beans, green, frozen
Blueberries
Cabbage, shredded, boiled
Carrot, baby raw, 1 medium
Cherries, sour canned, in syrup
Coffee, 1 cup
Cranberries, dried
Cranberry juice
Cranberry sauce, canned
Eggplant, boiled
Fig, raw, 1 medium
Ginger ale, 12oz
Grapes
Lemon, 1 medium
Lime, 1 medium
Mustard greens, frozen
Oatmeal, regular
Okra, cooked
Onions, raw, diced
Parsley, raw, 10 sprigs
Peaches, canned, in syrup drained
Peppers, sweet, cooked
Pineapple, pieces
Plum, 1 medium
Popcorn, butteredPrunes, dried, 1 prune
Radicchio, raw, shredded
Raspberries
Rhubarb, cooked with sugar
Rice, white, enriched, 1 cup cooked
Spaghetti, enriched, cooked
Spinach, raw, chopped
Tea, black, 8oz
Turnips, white, cubed
Water chestnuts, canned
Watermelon, pieces

Medium Potassium - 151-250mg/serving

Apple, without skin, 1 large
Apricot, halves, 1 medium
Apricot, in heavy syrup, drained
Asparagus, boiled, 5 spears
Beans, green, boiled, 1 cup
Blackberries, 1 cup
Broccoli, frozen, 1 cup
Brussels sprouts, boiled
Carrots, sliced, 1 cup
Cereal, all-bran
Cherries, 10 sweet
Chickpeas, dried, boiled
Collards, chopped, frozen
Corn, yellow, boiled, 1 ear
Date, dried, 1 date
Elderberries
Grapefruit, 1/2 medium
Grapefruit juice
Honeydew melon, pieces
Kiwifruit, 1 medium
Leeks, 1 raw
Mustard greens, cooked, 3/4 cup
Onion, chopped, boiled
Orange, 1 medium
Peach, 1 small
Pear, 1 medium
Peppers, hot chile
Peppers, sweet, raw
Pineapple, canned
Prickly pear, 1 medium
Prunes, canned, 5 prunes
Radishes, raw, sliced, 1 cup
Raspberries, frozend, sweetened, 1 cup
Scallions, chopped, raw, 1 cup
Squash, summer
Strawberries, whole, 1 cup
Tangerine, 1 large
Tortillas, corn, 4 (6-inch) diameter
Turnip greens, chopped

High Potassium - More than 251mg/serving

Apricot, 1 cup
Artichoke, 1 medium
Avocado
Bamboo, shoots, cooked
Banana, 1 small
Beans, black, mature, boiled
Beans, dried
Beans, lima, large, mature, boiled, 1/3 cup
Beans, pinto, mature, boiled
Beans, refried, canned
Beets, cooked
Cabbage, Chinese, cooked
Cantaloupe, cubed, 1 cup
Chard, Swiss, boiled, 1/3 cup
Chocolate
Dates, medjool
Fruits, dried
Mango, pieces, 1 cup
Milk, 1%, 1 cup
Milk, soy, 1 cup
Milk, whole, 1 cup
Molasses, 1 tablespoon
Mushrooms, cooked, 1 cup
Nectarine, 1 medium
Nuts, mixed, 2oz
Orange juice, fresh
Papaya, 1 small
Plantain, sliced, cooked
Pomegranate, 1 small
Pomegrante juice
Potatoes, white, baked, 1 medium
Raisins, seedless, 1.5oz box
Sapodilla, 1 medium
Sauerkraut, undrained, 1 cup
Spinach, cooked
Succotash, boiled
Sweet potatoes, boiled
Tomato, 1 medium
Tomato paste, canned, 1/4 cup
Tomato sauce, canned, 1/4 cup
Water chestnuts, raw

Sodium In Common Foods

Type Of Food - Choose - Avoid & Limit

Vegetables - Fresh, frozen, or unsalted canned vegetables - Canned tomato juice or sauce, canned vegetables, vegetable, juice, saurkraut, pickled vegetables, olives.

Fruit - Fresh, frozen,canned fruit, fruit juices - None to avoid or limit

Breads/Cereals/Starches - Bread, rolls, pitas, tortillas, unsalted crackers, shredded or puffed wheat or rice, plain rice, pasta, noodles - Instant hot cereals, quick breads made with baking powder or baking soda (biscuit, pancake, waffle, muffin mixes), salted crackers or snak items, rice or pasta box mixes with seasoning packets (Rice-A-Roni/macaroni and cheese)

Dairy - Milk, all types (1/2 cup), yogurt, low-sodium cheese - Buttermilk, cottage cheese, processed cheese spread

Meats/Protein - Fresh eggs, fish, poultry, pork, red meat - Lunch meat, ham bacon, sausage, kielbasa, salt pork, corned beef, hot dogs, spam

Snack Foods - air-popped popcorn, no-salt pretzels or tortilla or corn chips, rice cakes, unsalted nuts - Potato chips, any salted snack food, salted nuts or seeds

Herbs, Spices, Seasonings - Fresh and dried herbs and spices (any except those listed in the "Avoid" list), lemon juice, salt-free seasoning blends, vinegar - Table salt, seasoning salt, garlic salt, onion salt, celery salt, lemon pepper, lite salt, meat tenderizer, bouillon cubes. flavour enhancers

Other - Homemade or low-sodium soups, canned food without salt, homemade low or no sodium sauces, marinades, salad dressings, homemade casseroles without added salt, made with fresh or frozen vegetables, fresh eat, rice pasta, unsalted canned vegetables - Barbecue sauce, ketchup, steak sauce, soy sauce, teriyaki sauce, oyster sauce, frozen dinners, frozen convenience foods (chicken nuggets, frozen pizzas, prepared meatballs, lasagnas, etc), canned ravioli/pastas, fast foods

Tina Rose

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