TLC Diet Daily Food Guide


This tip sheet, organized according to food groups, is a guide to choosing a diet low in saturated fat and cholesterol. The chart lists the number of servings recommended for each day plus examples of typical serving sizes. Click on individual food groups for more information.

TLC Diet Tip Sheet

Food Group Number of Servings Serving Size
Lean Meat, Poultry, Fish, and Dry Beans ≤ 5 ounces per day (leanest cuts only)
  • 5 ounces maximum per day lean meat, poultry and fish
  • ½ cup cooked dry peas or beans
  • ½ cup tofu
Eggs ≤ 2 yolks a week*
  • 1 whole egg
  • Egg whites or egg substitute, unlimited
Lowfat Milk, Yogurt and Cheese 2-3
  • 1 cup fat free milk or 1% milk
  • 1 cup nonfat or lowfat yogurt
  • 1 ounce of lowfat or fat free cheese that has 3 grams of fat or less in a serving.
Fats and Oils ≤ 6-8*
  • 1 teaspoon soft margarine or vegetable oil
  • 1 tablespoon salad dressing
  • 1 ounce nuts
Fruits 2-4
  • 1 piece fruit
  • ½ cup diced fruit
  • ¾ cup juice
Vegetables 3-5
  • 1 cup leafy or raw
  • ½ cup cooked
  • ¾ cup juice
Breads, Cereals, Pasta, Rice and Other Grains 6-11
  • 1 slice bread
  • ½ bun, bagel, muffin
  • 1 ounce dry cereal
  • ½ cup cooked cereal, potatoes, pasta, rice, or other grains
Sweets and Snacks
Now and then  

*Includes food preparation; for fats and oils also includes salad dressings and nuts.
<=less than or equal to.

Quick GuideLower Your Cholesterol, Save Your Heart

Lower Your Cholesterol, Save Your Heart

National Heart, Lung, and Blood Institute. Tip Sheet: TLC Diet Daily Food Guide.<>

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Last Editorial Review: 9/24/2010

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