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 | January 04, 2013
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