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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 Fiber: luckily, the plant-based lifestyle already boosts fiber. It is found in vegetables, fruits, grains, beans, lentils, seeds, and
nuts. Make sure to drink enough water so the fiber 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 Meat Alternatives Pantry Spices
Asparagus Almond butter Applesauce 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

Canned Goods
Leeks Nutmeg, ground

Dairy Alternatives
Mushrooms • Type: _______________ Onion powder
Onions • Type: _______________ Beans • Type: _______________ Oregano
Parsley Non-dairy milk (almond, coconut, rice, soy)* Coconut milk , whole- or low-fat Paprika
Potatoes • Type: _______________ Corn Pumpkin pie spice
Non-diary yogurt (almond, coconut, soy)*
Radishes Lentils • Type: _______________ Red pepper flakes
Spinach Peas Rosemary
Sprouts • Type: _______________ Pumpkin Sage
Squash • Type: _______________
Tomatoes
Grains Tomatoes, whole or diced
Tomato paste
Saffron
Salt (iodized)
Barley
Yams • Type: _______________ Star anise
Bread • Type: _______________
Zucchini Tarragon
Buckwheat
Baking Goods
Turmeric, ground
Couscous
Thyme
Crackers
Fresh Fruit Quinoa
Millet
Agave syrup
Baking soda
Apples • Type: _______________
Avocados
Noodles (buckwheat, rice, soba, vermicelli)
Pasta • Type: _______________
Baking powder
Chocolate, dairy-free Kitchen Supplies
Bananas Cocoa powder, unsweetened Aluminum foil
Popcorn kernels
Berries • Type: _______________ Flour • Type: _______________ Baking/parchment paper
Rice • Type: _______________
Figs Maple syrup Cling wrap
Rice cakes
Grapefruits Sugar (brown, cane, coconut, white) Dish cloths
Rolled oats
Grapes Vanilla extract Dish soap
Steel-cut oats
Kiwis Yeast Dish sponges/scrubbers
Tortillas or taco shells
Lemons Garbage bags
Limes Paper towels

Beverages
Mangoes Toothpicks
Melons • Type: _______________
Nectarines
Condiments Coconut water
Wax paper
Zipper bags (freezer, sandwich)
BBQ sauce
Oranges Coffee • Type: _______________
Chutney • Type: _______________
Papayas Juice • Type: _______________
Hot sauce • Type: _______________
Peaches
Pears
Hoisin sauce
Jam/jelly/preserves
Kombucha
Sparkling water Personal Care
Pineapples Tea • Type: _______________ Vitamin B12
Ketchup
Plums Vitamin D
Lemon/lime juice
Impulse purchase #1
Miso paste
Impulse purchase #2

Frozen Foods
Mustard
Relish Snacks
Salad dressing, dairy-free, egg-free Baby carrots

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



Gum ____________________________

Nuts/seeds 

Popcorn ____________________________

* Look for calcium-fortified dairy Potato/corn chips


____________________________

Rice cakes 

alternatives (check the label) ____________________________




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 Grocery List: ESSENTIALS
Fresh Vegetables Meat Alternatives Pantry Spices
Bell peppers Almond butter Bouillon cubes Basil
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 Goods Paprika
Rosemary
Yams Tahini Beans Salt (iodized)
Zucchini Tofu Coconut milk Turmeric, ground
Corn Thyme

 
 Lentils
Tomatoes, whole or diced 

Fresh Fruit Dairy Alternatives* Tomato paste

Apples Non-dairy milk (almond/soy)* 
 Kitchen Supplies

Avocados Non-diary yogurt (almond/soy)* Aluminum foil
Bananas
Berries 
 Baking Goods Baking/parchment paper
Cling wrap
Lemons or limes Agave syrup Dish cloths
Oranges
Peaches Grains Baking soda
Baking powder
Dish soap
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 

____________________________
* Look for calcium- Gum 

Nuts/seeds ____________________________

fortified dairy alternatives Rice cakes ____________________________


(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)
 Potatoes or yams or squash
Kale or spinach
Burger buns Limes or lemons Tomatoes
Bread crumbs (if making own burgers) Rice • Type: _______________

Mushrooms • Type: _______________ Zucchini
Rice (if making own burgers) 
 Tomato sauce Onions • Type: _______________
Oil • Type: _______________
 Potatoes or yams Nuts • Type: _______________
BBQ sauce
Sprouts • Type: _______________ Tofu, firm and seasoned 

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

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

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

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

Chili powder
Garlic powder
Avocados Italian mix
Bell peppers Parsley Spice #1• Type: _______________
Onion powder
Coriander/cilantro Potatoes • Type: _______________ Spice #2• Type: _______________
Oregano, dried
Corn Spinach Spice #3• Type: _______________
Paprika
Garlic Tomatoes, diced (fresh or canned)

Red pepper flakes
Jalapeño peppers Rosemary
Chickpeas
Iceberg lettuce
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
 Chutney • Type: _______________ Peaches
Coconut milk, whole- or low-fat Pears 

Rice • Type: _______________ 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
Cardamom pods
Guacamole, bought or homemade Flax seeds, ground
Oil • Type: _______________

Chili powder
Cinnamon Nuts • Type: _______________ Notes
Coriander, ground or whole Seeds • Type: _______________
 ______________________________

Chili powder 

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 ______________________________

Paprika Cinnamon 

Pumpkin pie spice ______________________________

Turmeric 

______________________________

[5]
 Grocery List: Themed Dinner Nights Cont’d
Pizza Night Roasted Veggie Wrap Night Stuffed Veggie Night Soup & Salad Night
Basil, fresh Avocados Asparagus
Bell peppers Bell peppers (ex: bell pepper/potato) 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: _______________ Figs
Squash • Type: _______________
Nuts/seeds • Type: _______________ Falafel Garlic
Tomatoes
Tofu, firm and seasoned Hummus 
 Ginger
Zucchini
Green beans
Tortillas or pita bread 

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 Oil • Type: _______________ Mushrooms
Nuts/seeds • Type: _______________
Hot sauce Onions • Type: _______________
Olives • Type: _______________
 Tahini
Nutritional yeast Potatoes/yams • Type: _____________
Tofu, firm and seasoned
Oil • Type: _______________ Basil Radishes
Olives • Type: _______________ Black pepper Squash • Type: _______________
Couscous or quinoa or millet
Pizza/tomato sauce Cajun Tomatoes
Rice • Type: _______________

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

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

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

Noodles • Type: _______________
Bouillon cubes, vegetable or mushroom Rice • Type: _______________
 Peanut butter (salad roll dipping sauce)
Tofu, firm and seasoned/smoked 

Chili sauce • Type: _______________
Miso paste Hot sauce • Type: _______________
Rice or quinoa • Type: _____________

Notes
Oil • Type: _______________ Hoisin sauce ______________________________

Rice vinegar Sesame oil 

Ginger, pickled ______________________________

Sesame oil Soy sauce 

Hot sauce
Soy sauce 
 Oil • Type: _______________
 ______________________________

Miso paste 

Chili powder Nori sheets ______________________________

Cinnamon sticks 

Garlic powder Rice paper ______________________________

Cloves, whole
Ginger, ground Rice vinegar 

Ginger, dried ______________________________

Onion powder Wasabi
Star anise 

______________________________


[6]
 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

[7]
 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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