Sample Recipe courtesy of U.S. News
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What You’ll Eat
Exactly what you eat is up to you, but for the diet to work, you need to follow some rules. Cut saturated fat to less than 7 percent of your daily calories—which means eating less high-fat dairy, such as butter, and ditching fatty meats like salami. Make sure you get no more than 200 milligrams of dietary cholesterol a day, or the amount in about 2 ounces of cheese. And to further drop your LDL cholesterol, add in plant stanols or sterols, which are found in vegetable oil and certain types of margarine. If you follow the diet correctly, you’ll be eating lots of fruits, vegetables, whole grains, low-fat or nonfat dairy products, fish and poultry without the skin.
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Recipe Resources
Lots of online resources offer not only recipes and food guides, but tips for sticking to the TLC diet when you’re out of the house, and how to tell if you’re eating the right amount of food. Here are a few:
Sample Menu
Here’s a day of typical meals on a 2,000-calorie DASH diet at a 2,300 mg. sodium level. Substitutions for a 1,500 mg. sodium level are in parentheses.
Breakfast
¾ cup bran flakes cereal (¾ cup shredded wheat cereal) with 1 medium banana and 1 cup low-fat milk
1 slice whole-wheat bread with 1 tsp. (unsalted) margarine
1 cup orange juice
Lunch
Sandwich—
2 slices whole-wheat bread
¾ cup (unsalted) chicken salad
1 tbsp. Dijon (regular) mustard
Salad—
½ cup fresh cucumber slices
½ cup tomato wedges
1 tbsp. sunflower seeds
1 tsp. low-calorie Italian dressing
½ cup fruit cocktail
Dinner
3 oz. beef, eye of the round, with 2 tbsp. fat-free beef gravy
1 cup green beans, sautéed with ½ tsp. canola oil
1 small baked potato topped with 1 tbsp. fat-free sour cream, 1 tbsp. grated, reduced-fat natural (low-sodium) cheddar cheese and 1 tbsp. chopped scallions
1 small whole-wheat roll with 1 tsp. (unsalted) soft margarine
1 small apple
1 cup low-fat milk
Snacks
1/3 cup almonds, unsalted
¼ cup raisins
½ cup fat-free, no-sugar-added fruit yogurt
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