TLC Diet Menu & Nutrition

Sample Menu

Here’s a typical one-day, 1,800-calorie menu on the TLC Diet, per Your Guide To Lowering Your Cholesterol With TLC:

Breakfast

1 cup oatmeal (with 1 cup fat-free milk and ¼ cup raisins)

1 cup honeydew melon

1 cup calcium-fortified orange juice

1 cup coffee (with 2 tbsp. fat-free milk)

Lunch

Roast beef sandwich

½ cup pasta salad with ¼ cup mixed vegetables

Apple

1 cup unsweetened iced tea

Dinner

Orange roughy

1 cup rice

½ cup broccoli

1 cup strawberries topped with ½ cup low-fat frozen yogurt

Snack

2 cups popcorn cooked with canola oil

1 cup canned peaches

Nutrition

Here’s a breakdown of the nutritional content of a typical day on the TLC diet, alongside recommendations from the government’s 2010 Dietary Guidelines for Americans. Diet figures were calculated by U.S. News using ESHA Food Processor software.

TLC Diet Recommended
Calories 2,300 Women Men
21-25: 2,000
26-50: 1,800
51+: 1,600
21-40: 2,400
41-60: 2,200
61+: 2,000
Total Fat 22% 20%-35%
     Saturated 6% Less than 10%
     Trans 0% N/A
Total Carbohydrates 65% 45%-65%
     Sugars
(total except as noted)
25% N/A
     Fiber 43.5 g. Women Men
19-30: 28 g.
31-50: 25 g.
51+: 22 g.
19-30: 34 g.
31-50: 31 g.
51+: 28 g.
Protein 16% 10%-35%
Sodium 1,589 mg. Under 2,300 mg., under 1,500 mg for 51+
Potassium 3,207 mg. At least 4,700 mg.
Calcium 1,510 mg. 19-50: 1,000 mg.
51+: 1,200 mg.
Vitamin B-12 1.49 mcg. 2.4 mcg.
Vitamin D 6 mcg. 15 mcg.

Recommendations apply to adults 19 and older except as noted. Recommended calories assume a sedentary lifestyle. g.: grams. mg.: milligrams. mcg.: micrograms. Because of rounding, protein, fat, and carbohydrate content may not add up to 100 percent.

Last updated by Angela Haupt | December 13, 2013

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