Recipe Make-Over Guidelines
Please try to do the Nutritional Analysis portion of the Online Recipe Submission form. We want the recipe make-overs to be a helpful learning experience for you. Please contact us if you need assistance at 808.887.1281. Mahalo!
Use the guidelines below to help you determine the sugar, fat, and sodium content of your recipe.
Sugar grams
Teaspoons of sugar per serving
- Determine teaspoons of sugars in entire recipe.
- Divide teaspoons of sugars by the number of servings in your recipe.
Aim for 2 tsp or less per serving. 2 tsp sugar = 32 calories*Sugar can often be reduced. Use a sugar substitute or fruit where appropriate. See substitution list.*
Fat grams
Teaspoons of fats per serving
- Determine teaspoons of fats in entire recipe.
- Divide teaspoons of fats by the number of servings in your recipe.
Aim for 2 tsp or less per serving. 2 tsp fat = 80 calories, 1/2 cup fat = 960 calories. *See substitution list.*
Sodium milligrams
Milligrams of sodium per serving
- 1 tsp salt = 2300mg
- 1 tbsp shoyu = 900mg
- 1 tbsp patis = 1300mg
- 1 tbsp oyster sauce = 500mg
- 1 tsp Braggs = 320mg
Aim for 500mg or less for an entree or 250mg for a side dish. Use herbs or spices, onions, garlic, citrus juice, or zest or vinegar for flavoring.
*See substitution list.*
