TLC Diet: What is It and How Can It Help You?

What is the TLC Diet?

The TLC Diet stands for Therapeutic Lifestyle Changes and was designed by the National Institutes of Health (NIH) to help people lower their cholesterol levels. The diet focuses on reducing saturated fat, total fat, and dietary cholesterol while emphasizing fruits, vegetables, whole grains, and low-fat dairy products. It also encourages people to limit their intake of sweets and sugar-sweetened beverages.

Health Benefits of the TLC Diet

The TLC Diet is a heart-healthy diet that can help lower your risk of heart disease and stroke. It can also help you maintain a healthy weight, reduce your risk of diabetes, and increase your energy levels. Research has shown that following the TLC Diet can reduce total cholesterol levels by 10 to 20 percent.

How to Follow the TLC Diet

The TLC Diet recommends that you eat a variety of foods from all the food groups. It also suggests that you limit your intake of saturated fat, trans fats, and dietary cholesterol. You should also limit your intake of sweets, sugar-sweetened beverages, and foods high in sodium.

TLC Diet Foods to Include

The TLC Diet encourages you to include plenty of fruits, vegetables, whole grains, nuts, legumes, and low-fat dairy products in your diet. It also suggests that you choose lean proteins such as fish, chicken, and beans. You should also include healthy fats from sources like olive oil, nuts, and avocados.

TLC Diet Foods to Avoid

The TLC Diet recommends that you limit or avoid foods that are high in saturated fat, trans fat, and cholesterol. Foods to avoid include fatty cuts of meat, full-fat dairy products, fried foods, and processed foods. You should also limit your intake of sweets, sugar-sweetened beverages, and foods high in sodium.

Sample TLC Diet Recipes

Chicken and Vegetable Stir-Fry

1 lb. boneless, skinless chicken, cut into cubes
2 cloves garlic, minced
1 onion, sliced
1 bell pepper, sliced
1 cup broccoli florets
2 tablespoons olive oil
2 tablespoons reduced-sodium soy sauce
1 tablespoon honey
1 teaspoon ground ginger
1/4 teaspoon black pepper

Heat the oil in a large skillet over medium-high heat. Add the chicken and cook until golden brown, about 4 minutes. Add the garlic, onion, bell pepper, and broccoli and cook for an additional 3 minutes. Stir in the soy sauce, honey, ginger, and pepper and cook for 2 minutes more. Serve over cooked whole-wheat couscous.

Tuna Salad Sandwich

1 (5-ounce) can tuna, drained
1/4 cup diced celery
2 tablespoons diced red onion
2 tablespoons light mayonnaise
1 tablespoon lemon juice
1 teaspoon Dijon mustard
2 slices whole-wheat bread
4 lettuce leaves
4 tomato slices

In a medium bowl, combine the tuna, celery, onion, mayonnaise, lemon juice, and mustard. Mix until combined. Toast the bread slices and place the lettuce and tomato slices on one slice. Top with the tuna salad and the other slice of toast. Serve immediately.

Veggie Burgers

1 (15-ounce) can black beans, drained and rinsed
1 cup cooked brown rice
1/2 cup rolled oats
1/4 cup chopped onion
1/4 cup diced red bell pepper
2 cloves garlic, minced
1 egg, lightly beaten
1 tablespoon chili powder
1 teaspoon ground cumin
1/2 teaspoon black pepper
4 whole-wheat hamburger buns

Preheat the oven to 375°F. In a large bowl, mash the black beans with a fork. Add the rice, oats, onion, bell pepper, garlic, egg, chili powder, cumin, and pepper and mix until combined. Form the mixture into 4 patties and place on a greased baking sheet. Bake for 25 minutes, or until cooked through. Serve on buns with your favorite toppings.

Conclusion

The TLC Diet is a heart-healthy diet that can help reduce your risk of heart disease, stroke, and diabetes, as well as help you maintain a healthy weight. It emphasizes fruits, vegetables, whole grains, and low-fat dairy products, and suggests that you limit your intake of saturated fat, trans fat, cholesterol, sweets, sugar-sweetened beverages, and foods high in sodium. Following the TLC Diet can be an easy and delicious way to improve your health.