Divided among three meals and two snacks, low-fat meals should have about 12 to 15 grams of fat per meal with two snacks of about two to five grams of fat each. If you eat fewer calories than 2,000, then you will want to adjust your fat intake accordingly.
For vegetarian, substitute 3 ounces chopped low-fat tofu for chicken and non-fat soy yogurt for non-fat yogurt.
The National Heart, Lung, and Blood Institute created the Therapeutic Lifestyle Changes (TLC) diet especially for people with high levels of LDL (the bad cholesterol).The diet caps the percentage of calories you take in from fat, and also places limits on sodium, dietary cholesterol, and total calories.
The material in this site is intended to be of general informational use and is not intended to constitute medical advice, probable diagnosis, or recommended treatments. While fat isn't all bad, too much of the wrong types of fat can be detrimental to your health.


The following recommendations for low-fat menus are based on the MyPlate suggested 2,000 calories per day.
Stick with grilled sandwiches made from white meat poultry, pile on the veggies, leave off the mayo and cheese, and have fruit or a salad without dressing for a side.
The best snacks are raw fruits and veggies, but when you want something more, consider some of the following low-fat snacks. However, because of the high fat content of nuts and seeds, limit them to an ounce or less per day.
Instead of snacking on processed foods that are labeled "low-fat" or "fat-free," stick with whole natural foods like fruits, vegetables, and healthy whole grains. By making smart choices and planning meals and snacks, you'll be well on your way to low-fat living.


See the Terms of Service and Privacy Policy (Your California Privacy Rights) for more information. In the following slideshow, we've put together a day's sample menu that sticks to the TLC guidelines yet gives plenty of love to your taste buds. With so many alternatives to the real deal, it's unfortunately becoming second nature to accept second best.



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