9/13/2023 0 Comments Eating lifestyle![]() ![]() Research on the TLC diet has revealed several positive health outcomes. Health Benefits of the TLC Diet According to Research Summary: The TLC diet promotes good hydration with water, low-fat milk, orange juice, unsweetened teas and coffee. Overall, limit sugary beverages like soft drinks and some juices. Other great drink options include low-fat milk, orange juice, unsweetened green tea, iced tea and coffee without sugar. Water is most important, with a recommended eight glasses per day. Stay hydrated by incorporating a variety of drinks recommended for the TLC diet. This includes fatty meats, fried foods, soft drinks and bakery items. Summary: It’s best to avoid foods high in cholesterol, saturated fats, trans fats, sodium and sugar. ![]() Salt and alcohol: frozen and restaurant meals high in sodium, beer and liquor.Added sugars: soft drinks, bakery items, candy, ice cream, fruit drinks.Trans fats: fried food, french fries, doughnuts, stick margarine, microwave popcorn, crackers, shortening, cookies and other bakery items.Saturated fats and cholesterol: fatty meat, red and processed meat, chicken with skin, egg yolks, shellfish, whole-dairy products, butter, cheese, lard, coconut and palm oils.Foods to Limitīelow is a list of foods that are best to avoid when following the TLC diet. Summary: You can enjoy a large selection of foods on the TLC diet, including skinless chicken breast, low-fat dairy, fruits, vegetables, beans, whole grains, nuts and seeds, peanut butter and unsaturated fats like fatty fish and avocados. Snacks: fresh or frozen fruits and veggies, low-fat yogurt, string cheese, sherbet, fig bars, air-popped popcorn, animal crackers, graham crackers.Low-fat dairy: fat-free milk, yogurt, cheese and sour cream.Unsaturated fats: fatty fish ( salmon, herring), avocados, nuts, olive and canola oil, sunflower seeds, peanut butter.Plant stanols and sterols: fruits, veggies, nuts and seeds, and fortified orange juice, cereals and margarine (free of trans-fat).Whole grains: oatmeal, oat bran, barley, quinoa, psyllium, bread, cereal, rice, pasta.Vegetables: broccoli, carrots, Brussels sprouts.Fruits: citrus, apples, berries, bananas, prunes, peaches, plums.Soluble fiber: fruits, veggies, whole grains, beans, edamame, lentils, tofu.Lean protein: skinless chicken breast, turkey, roast beef, egg whites or substitutes.The following list of foods are TLC-approved and best to incorporate into your diet. Maintaining a healthy body weight and exercising for at least 30 minutes a day is also important. Recommended diet modifications include eating lean meats, low-fat dairy, plant stanols and sterols and soluble fiber, while limiting fatty meats, fried foods and whole-fat dairy products. Summary: The goal of the TLC diet is to raise HDL and lower LDL and triglyceride levels to improve overall heart health. Carrying excess weight, especially in the waist area, can increase risk of developing heart disease and diabetes.Manage and maintain a healthy body weight or Body Mass Index (BMI). Commit to 30 minutes or more of moderate-intense exercise daily.Ĥ.Less than 7% of the day’s total calories should be from saturated fat and less than 200 milligrams from dietary cholesterol.Eat less: cholesterol, and saturated and trans fats such as fried foods, fatty meats and whole-fat dairy products. At least 2 grams of plant stanols or sterols and 10-25 grams of soluble fiber are recommended daily.Ģ.They’re also sometimes added to certain food products and prevent absorption of cholesterol and help lower levels of it in the blood. Stanols and sterols are substances found naturally in foods like grains, legumes, fruits, vegetables, and nuts and seeds.Eat more: lean meats, low-fat dairy products, plant stanols and sterols and soluble fiber. ![]()
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