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    Lo Week 3-2

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    Martien Silviandy Setiawan
    The Therapeutic Lifestyle Changes (TLC) diet recommends specific amounts of different types of foods including saturated fat less than 7% of calories, polyunsaturated fat up to 10% of calories, monounsaturated fat up to 20% of calories, carbohydrates 50-60% of calories, and protein approximately 15% of calories. It also recommends avoiding trans fats and limiting total calories, saturated fat, cholesterol, and fatty foods. The TLC diet provides serving guidelines for food groups including lean meats, eggs, dairy, fruits, vegetables, and grains.

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    Lo Week 3-2

    Uploaded by

    Martien Silviandy Setiawan
    9 views3 pages
    The Therapeutic Lifestyle Changes (TLC) diet recommends specific amounts of different types of foods including saturated fat less than 7% of calories, polyunsaturated fat up to 10% of calories, monounsaturated fat up to 20% of calories, carbohydrates 50-60% of calories, and protein approximately 15% of calories. It also recommends avoiding trans fats and limiting total calories, saturated fat, cholesterol, and fatty foods. The TLC diet provides serving guidelines for food groups including lean meats, eggs, dairy, fruits, vegetables, and grains.

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    Lo week 3-2

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    The Therapeutic Lifestyle Changes (TLC) diet recommends specific amounts of different types of foods including saturated fat less than 7% of calories, polyunsaturated fat up to 10% of calories, monounsaturated fat up to 20% of calories, carbohydrates 50-60% of calories, and protein approximately 15% of calories. It also recommends avoiding trans fats and limiting total calories, saturated fat, cholesterol, and fatty foods. The TLC diet provides serving guidelines for food groups including lean meats, eggs, dairy, fruits, vegetables, and grains.

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    9 views3 pages

    Lo Week 3-2

    Uploaded by

    Martien Silviandy Setiawan
    The Therapeutic Lifestyle Changes (TLC) diet recommends specific amounts of different types of foods including saturated fat less than 7% of calories, polyunsaturated fat up to 10% of calories, monounsaturated fat up to 20% of calories, carbohydrates 50-60% of calories, and protein approximately 15% of calories. It also recommends avoiding trans fats and limiting total calories, saturated fat, cholesterol, and fatty foods. The TLC diet provides serving guidelines for food groups including lean meats, eggs, dairy, fruits, vegetables, and grains.

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    of 3

    Therapeutic Lifestyle Changes

    TLC diet :

    The TLC diet recommends that you eat specific amounts of different types of foods. These amounts are
    sometimes a percentage of your total calorie intake for each day.

     Saturated fat: Less than 7% of total calories

     Polyunsaturated fat: Up to 10% of total calories

     Monounsaturated fat: Up to 20% of total calories

     Carbohydrate: 50% to 60% of total calories

     Soluble fiber: At least 5 to 10 grams a day

     Protein: Approximately 15% of total calories

     Cholesterol: Less than 200 mg a day

     Total calories: Balance calories taken in and calories burned to reach and stay at a healthy weight.

    Avoid trans fat. Foods with trans fats include some vegetable shortening, crackers, cookies, and packaged snack
    foods.

    Therapeutic Lifestyle Changes (TLC) diet recommendations

    Food group Number of servings Serving size

    Lean meat, poultry, fish, dry No more than 5  5 ounces maximum a day of lean meat,
    beans, and dry peas ounces total a day poultry, or fish

     Substitute ¼ cup dry beans or peas for 1


    ounce of meat.

    Eggs No more than 2 yolks 1 whole egg. Egg whites or substitutes are not
    a week limited.

    Low-fat milk and milk products 2–3 a day  1 cup fat-free or 1% milk

     1 cup nonfat or low-fat yogurt

     1 ounce nonfat or low-fat cheese (3


    grams of fat or less per ounce)

    Fruits 2–4 a day  1 piece fruit, such as apple, orange, or ½


    a banana

     ½ cup canned fruit

     1 cup berries or melon

     ¾ cup fruit juice

    Vegetables 3–5 a day  1 cup raw leafy greens


     ½ cup cooked or raw vegetables

     ¾ cup vegetable juice

    Bread, cereals, pasta, rice, and At least 6 a day  1 slice of bread


    other grains
     ½ hot dog or hamburger bun, bagel, or
    English muffin

     1 ounce cold cereal

     ½ cup cooked pasta, rice, noodles, or


    other grains

    Sweets and snacks Within calorie limit Choose snacks that are low in fat or are made
    with unsaturated fat.

    Foods to avoid

    Check food labels for fat and cholesterol content. Try to:

     Limit saturated fat and oils, such as butter, bacon drippings, lard, palm oil, and coconut oil. Instead, use soft
    tub margarine or vegetable oils, such as olive or canola oil.

     Avoid trans fatty acids or partially hydrogenated vegetable oils. These oils go through a process that makes
    them solid. They're found in some hard margarines, snack crackers, cookies, chips, and shortenings.

     Limit fatty meats such as corned beef, pastrami, ribs, steak, ground meat, hot dogs, sausage, bacon, and
    processed meats like bologna. Also limit egg yolks and organ meats like liver and kidney. Replace with
    skinless chicken or turkey, lean beef, veal, pork, lamb, and fish. Try some meatless main dishes, like beans,
    peas, pasta, or rice.

     Limit meat, poultry, and fish to no more than two servings, or 5 oz (140 g), a day. Remember that a serving
    is about the size of a deck of playing cards.

     Limit milk products that contain more than 1% milk fat. This includes cream, most cheeses, and nondairy
    coffee creamers or whipped toppings (which often contain coconut or palm oils). Instead try fat-free or low-
    fat milk (0% to 1% fat) and low-fat cheeses.

     Limit snack crackers, muffins, quick breads, croissants, and cakes made with saturated or hydrogenated fat,
    whole eggs, or whole milk. Try low-fat baked goods, and use any spreads or toppings lightly.

     Dip bread in olive oil instead of spreading butter or margarine on your bread.

     Avoid fast foods like hamburgers, fries, fried chicken, and tacos. They are high in both total fat and saturated
    fat. When you eat out, choose broiled sandwiches or chicken without skin, salads with low-fat dressing, and
    foods that aren't fried. Ask the server to leave off the cheese and high-fat dressings like mayonnaise.

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