The (TLC) Therapeutic Lifestyle Changes Diet

I recently saw another "diet" from the Harvard Medical School.  According to Harvard, scientists know what diet is best for our health.  This "diet" is called the TLC, or The Therapeutic Lifestyle Changes Diet.  It is quite simple and actually not that different from what I learned in college many years ago.  Because of it's simplicity I decided to share it with you. 

I know what you're thinking; another diet?  Now, let me tell you that I do not believe in following any special "diet" to improve health.  It seems that as often as someone can get a book deal we have another new "diet" to solve all of our health problems.   "Diets" don't work for the simple fact that as soon as you discontinue the new "diet" and return to your former "diet" you gain back the weight you lost and typically a little more.  This phenomenon is known as yo-yo dieting.  It is pervasive and destructive.

Research seems to report conflicting nutrition facts and findings on a continuous basis making it seem impossible to keep up with the current set of beliefs about "healthy" and "unhealthy" foods.  For example, right now coffee is good for us and eggs are back on the list of foods to avoid. 

This constant reversal of good and bad, healthy and unhealthy, has led to an almost devotional system of belief for people about what to eat.  It has changed nutrition, formerly the science of food and nourishment, to nutritionism. 

Nutritionism is an almost religious belief in specific diets, "super" foods, food pyramids, etc.  Whenever knowledge becomes a belief it becomes very hard to acknowledge when we are confused, mistaken or just plain wrong.

The TLC diet is just good basic nutritional advice.  Think of it as Nutrition 101.  It is good to check our facts and update as necessary what we think we know to be true.  Because of that, I give you the TLC Diet, compliments of the Harvard Medical School.  It is in no way a complete way to eat but I think that in comparison to many of the other "diets" to choose from, it is a healthier and more realistic way to look at our eating.

The TLC Diet

Total calories
Adjusted in conjunction with exercise to attain or maintain a healthy body weight. (Your doctor or a nutritionist can help you figure out how many calories you, personally, should be taking in.)

Total fat
25% - 35% of total calories

Cholesterol
Less than 200 mg a day

Protein
About 15% of total calories

Fiber
The Institute of Medicine recommends:
men 50 years and younger get 38 grams per day
women 50 and younger get 25 grams per day
men over 50 get 30 grams per day
women over 50 get 21 grams per day

Making changes
Here are five tips:

-Learn to think about food in a new way. Years ago, meat and potatoes were the American ideal. Now we know that vegetables, fruits, whole grains, nuts, and fish are best.  Experiment with new recipes and meal plans. Be creative and take chances. Instead of dreading what you eat, have fun with it.

-Change slowly. By the time you are 40, you'll have eaten some 40,000 meals—and lots of snacks besides. Give yourself time to change, targeting one item a week.  Start with breakfast, switching from eggs, bacon, donuts, white toast, or bagels to oatmeal or bran cereal and fruit. If you just can't spare 10 minutes for a sit-down breakfast, grab high-fiber cereal bars instead of donuts or muffins.


-Next, try out salads, low-fat yogurt or low-fat cottage cheese, tuna or peanut butter sandwiches, and fruit for lunch.  Snack on unsalted nuts, trail mix, fruit, raw veggies, Rye Krisp, or graham crackers. Try eating a few handfuls of a crunchy fiber cereal such as Kashi, or nibble on a cereal bar. 

For dinner, experiment with fish, skinless poultry, beans, brown rice, whole-wheat pasta, and, of course, salads and veggies.  Fruit and low-fat frozen desserts are examples of desirable after-dinner treats. And there's nothing wrong with the occasional cake, pie, or chocolates as long as the portions are moderate.

-Be relaxed about your diet. You will never find a perfect food. Not everything on your plate needs to have a higher purpose. Take your tastes and preferences into account. If roast beef is your favorite food, it is okay to eat it—but try to make it a Sunday treat instead of a daily staple. The choices are yours—and the better your overall diet, the more "wiggle room" you'll have to indulge your passions.

-Take a long-range view. Don't get down on yourself if you slip up or "cheat" from time to time. Don't worry about every meal, much less every mouthful. Your nutritional peaks and valleys will balance out if your overall dietary pattern is sound.