Average American Diet (37% fat)
Breakfast 1 fried egg 2 slices white toast with 1 teaspoon butter 1 cup orange juice black coffee or tea
Snack 1 doughnut
Lunch 1 grilled cheese (2 ounces) sandwich on white bread 2 oatmeal cookies black coffee or tea
Snack 20 cheese cracker squares
Dinner 3 ounces fried hamburger with ketchup 1 baked potato with sour cream 3/4 cup steamed broccoli with 1 teaspoon butter 1 cup whole milk 1 piece frosted marble cake
Nutrient Analysis Calories 2,000 Total fat (percent of calories) 37 Saturated fat (percent of calories) 19 Cholesterol 505 mg
A New Low-Fat Diet (30% fat)
Breakfast 1 cup corn flakes with blueberries 1 cup 1% milk 1 slice rye toast with 1 teaspoon margarine 1 cup orange juice black coffee or tea
Snack 1 toasted pumpernickel bagel with 1 teaspoon margarine
Lunch 1 tuna salad (3 ounces) sandwich on whole wheat bread with lettuce and tomato 1 graham cracker tea with lemon
Snack 1 crisp apple
Dinner 3 ounces broiled lean ground beef with ketchup 1 baked potato with low-fat plain yogurt and chives 3/4 cup steamed broccoli with 1 teaspoon margarine tossed garden salad with 1 tablespoon oil and vinegar dressing 1 cup 1% milk 1 small piece homemade gingerbread with a maraschino cherry and sprig of mint
Nutrient Analysis Calories 2,000 Total fat (percent of calories) 30 Saturated fat (percent of calories) 10 Cholesterol 186 mg
A New Low-Fat Diet (30%)
Breakfast 1 cup shredded wheat with peach slices 1 cup 1% milk 1 slice whole wheat toast with 1 teaspoon margarine 1 cup pink grapefruit juice black coffee
Snack 1 toasted English muffin with 1 teaspoon margarine
Lunch 3 ounces turkey salad on lettuce with tomato wedges 1 thick slice of French bread 10 animal crackers tea with lemon
Snack 1 banana
Dinner 3 ounces broiled halibut with lemon and herb seasoning 1/2 cup brown rice with mushrooms 1 dinner roll with 1 teaspoon margarine 3/4 cup carrot strips with 1 teaspoon margarine spinach salad with 1 tablespoon oil and vinegar dressing 1 cup 1% milk 1 small piece homemade yellow cake*
*Homemade desserts should be made with unsaturated fats instead of saturated fats. Two egg whites may be substituted for one egg yolk.
Nutrient Analysis Total calories 2,000 Total fat (percent of calories) 30 Saturated fat (percent of calories) 10 Cholesterol 172 mg
What Kind of Success Can You Expect
Generally your blood cholesterol level should begin to drop 2 to 3 weeks after you start on a cholesterol-lowering diet. Over time, you may reduce your level 30-55 mg/dl. The reduction in your blood cholesterol level depends on several factors:
- The amount of saturated fat in your diet - If your diet is very high in saturated fats, you will probably see a greater reduction in your cholesterol level once you start to change your eating pattern than if your initial diet was only moderately high in saturated fat.
- Your blood cholesterol level prior to starting your new diet - In general, the higher your blood cholesterol level is, the greater reduction you can expect from your new diet. If your level is very high, you might be able to lower your cholesterol level even more than 55 mg/dl.
- How responsive your body is to your new diet - Genetic factors play a role in determining your blood cholesterol level and, to some extent, can determine your ability to lower your level by diet.
Provided by ArmMed Media
Revision date: June 20, 2011
Last revised: by Amalia K. Gagarina, M.S., R.D.