Here’s a typical one-day, 1,800-calorie menu on the TLC Diet, per Your Guide To Lowering Your Cholesterol With TLC:
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)
Roast beef sandwich
½ cup pasta salad with ¼ cup mixed vegetables
1 cup unsweetened iced tea
1 cup rice
½ cup broccoli
1 cup strawberries topped with ½ cup low-fat frozen yogurt
2 cups popcorn cooked with canola oil
1 cup canned peaches
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.
|Saturated||6%||Less than 10%|
(total except as noted)
19-30: 28 g.
31-50: 25 g.
51+: 22 g.
19-30: 34 g.
31-50: 31 g.
51+: 28 g.
|Sodium||1,589 mg.||Under 2,300 mg., under 1,500 mg for 51+|
|Potassium||3,207 mg.||At least 4,700 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 | January 04, 2013
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