TLC Diet guidelines recommends

Reasons

Total Calories to be balanced with energy output to maintain healthy weight.

Excessive weight gain can cause obesity, diabetes, hypercholesterolemia, hypertension, joint problems and other diseases

Carbohydrates to make up 50%-60% of total calories. Good sources of carbohydrates include whole grain or oat based breads, pasta, cereals and flour. Brown or wild rice, couscous, barley, buckwheat, peas and beans; fruits and vegetables.

Energy is obtained mainly from carbohydrates. High- fiber and complex carbohydrates are better than processed ones.

Protein to contribute approximately 20% of total calories. Main sources of protein include most red and white meats, legumes such as beans and lentils, diary products such as cheese, nuts and soy products such as tofu.

Protein can be found in both plant and animal sources and it is essential for muscle and tissue growth as well as to create important enzymes and hormones to maintain your physiological health.

Total Fat should contribute no more than 35% of your total calories.

Ensure that fat consumed consist mainly of mono and polyunsaturated fat sources.

Trans Fat should be kept to a minimum consumption if not at all. Trans fat are sometimes known as partially hydrogenated oil, hydrogenated oil, stick margarine and shortening in food labels. They are also commonly found in fried foods, crackers, cakes and snacks.

Trans fat increases LDL-C (bad cholesterol) and triglycerides (TG) . It also reduces HDL-C (good cholesterol).

Saturated Fat should contribute no more than 7% of total calories. Existing usually as solidified fats at room temperatures, saturated fats sources include fatty cuts of meat, skin on poultry, egg yolks, whole milk, lard, butter, palm and coconut oils. Most fast foods are cooked in saturated fats.

Studies have shown that the risk of coronary heart disease is increased with the consumption of high saturated fat diets. It can also raise LDL-C (bad cholesterol).

Monounsaturated Fat may be consumed up to 20% of total caloric intake. Cooking oils such as olive, canola and nut based oils are high in monounsaturated fat. It remains liquid at room temperature but solidifies in a colder temperature.

These fats do not lower the good cholesterol and are ideal for replacing saturated fat sources to reduce total and bad cholesterol levels.

Polyunsaturated Fat can contribute 10% of total calories. Common sources are soybean, safflower, sunflower, cottonseed and corn oil. These fats remain liquid even when placed in the refrigerator.

Moderate levels of polyunsaturated fats are recommended to reduce total and bad cholesterol while increasing the good cholesterol.

Dietary Cholesterol should be kept at 200-300mg per day. Some meats, seafoods, egg yolks and dairy products are common sources of cholesterol.

High cholesterol intake from foods has been linked to increased risk of heart disease.

Fiber can be consumed at 20-30g a day. Fruits, vegetables, beans and peas, oat bran, barley and whole grain products are good sources of fiber.

Fiber, especially the soluble form (barley and oat) are found to decrease cholesterol levels and decree lots of other health benefits.

Plant sterols/esters are naturally occurring substances in plants. They can enhance existing therapy when incorporated into commercially available foods or beverages.

These sterols inhibit cholesterol from being absorbed in the small intestine, thereby reducing overall blood cholesterol levels.