Rick’s New Diet - Initial Report

Motivated by our CI project, I have decided to modify my diet.  I exercise regularly, but admittedly my diet has never been very healthy.  As I swiftly approach middle age, I realize it’s time to make a change.   My primary goal is to have a long, healthy life.  As such, I will focus on maintaining a 2000 calorie a day diet and reducing my overall fat intake. 

Based on age and activity level, the suggested calorie range for men is between 1600 and 2800 calories per day.  I have decided to establish a 2000 calorie a day diet.  This decision was based on my age group (31 - 40 years of age) and moderate level of activity.   

Due to my steady weight gain over the past decade, I also decided to focus on fat reduction.  As most of us know, being overweight increases the risk of developing high blood pressure, diabetes, cardiovascular diseases, and certain forms of cancer.  Further, a gram of fat has about twice as many calories per gram as carbohydrates and proteins.  

I started the new diet this morning.   My plan is to provide weekly reports on my progress.  In the weekly reports, I will share my experiences related to the affordability, satisfaction, and sustainability of the diet.  I fully expect to have moments of dietary weakness.  I am particularly worried about my tendency to consume fast food during the work week (i.e., Taco Bell and Wendy’s).  In addition, I have a notorious sweet tooth (the excess Halloween candy isn’t helping).  I will also be curious to see how maintaining a healthy diet impacts my budget.   Ultimately, I fear these concerns may negatively impact my satisfaction with the diet and my ability to sustain the diet in the short or long-term.        

The table below contains an overview of my target diet.  My wife has graciously volunteered to help prepare the meals and keep me motivated.  In addition, the cafeteria at work offers several healthy eating options, including many of the items listed in the diet.  I plan to repeat the diet on a weekly basis, with some modification based on food availability and personal preference.  Any changes in the diet will be noted in my weekly reports.

Day	Breakfast	Morning Snack	Lunch	Afternoon Snack	Dinner
Sun.	Egg & Light Cheese Muffin Orange Juice (1 cup)	Fruit Yogurt (1 cup) Water (1 cup)	Chicken Salad Three Bean Salad (1 cup) Reduced-Fat Wheat Crackers (4 crackers) Apple (1/2 large) Diet Soda (12 ounces)	Fat-Free Fig Bars (2 bars) Iced Tea with Lemon (1 cup)	Garlic Chicken Wild Rice Zucchini/Summer Squash Medley (1 cup) Light Pound Cake Iced Tea with Lemon (1 cup)
Mon.	Toasted Oatbran Bagel (1 large) Light Cream Cheese (2 T.) Pineapple and Cantaloupe (1-1/2 cups) Skim Milk (1 cup)	Dried Apricots (6 halves) and Nuts (1/4 cup) Coffee (8 ounces)	Roast Beef and Swiss on Rye Baked Potato Chips (1 ounce) Diet Soda (12 ounces)	Soft, Fat-Free Fruit Granola Bar (1) Iced Tea with Lemon (1 cup)	Reduced Fat Taco Salad Low Fat Custard (1 serving) Iced Tea with Lemon (1 cup)
Tues.	Cinnamon and Raisin Toast (2 slices) Bran Cereal (1 ounce) Sliced Apple (1) Skim Milk (1 cup)	Animal Crackers (11) Coffee (1 cup)	Low Fat Turkey Sandwich Carrots Sticks (5) Diet Soda (1 cup)	Butter Flavored Light Microwave Popcorn (3 cups) Iced Tea with Lemon (1 cup)	Healthful Fettuccine Alfredo Italian Green Beans with Pimento (1 cup) Garlic Bread Sticks (4) Reduced-Fat Margarine (2 tsp.) Iced Tea with Lemon (1 cup) Light Ice Cream (1 serving)
Wed.	Cream of Wheat (3/4 cup with 1 teaspoon brown sugar) Low-Fat Bran Muffin (1 large) Orange Juice (1 cup) Skim Milk (1 cup)	Cantaloupe and Watermelon Balls (2 cups) Coffee (8 ounces)	Ham and Cheese Sandwich Pretzels (1 ounce) Diet Soda (12 ounces)	Fat-Free, Sugar-Free Yogurt (1 cup) Honey Graham Crackers (3) Iced Tea with Lemon (1 cup)	Crunchy Baked Cod Asparagus Spears (6) Baked Sweet Potato (1 medium) Whole Wheat Roll (1 ounce) Light Lemonade (1 cup)   Sugar Free Sorbet (1/2 cup)
Thur.	Fruit-Topped Low Fat Waffles Extra-Light Margarine (2 tsp.) Skim Milk (1 cup) Orange Juice (1 cup)	Apple Slices (1 medium apple) Topped with Peanut Butter (2 T.) Coffee (8 ounces)	Grilled Chicken Sandwich Baked Tortilla Chips (1 ounce) Salsa (1/4 cup) Diet Soda (12 ounces)	Low-Fat Granola Bar (1) Iced Tea with Lemon (1 cup)	Healthy Sweet’n Sour Pork Steamed Brown Rice (1 cup) Asisan Vegetables (1 cup) Fortune Cookies (1) Iced Tea, Unsweetened (1 cup)
Fri.	Vegetable Omelet (prepared with 1/2 cup egg substitute and 1/4 cup vegetables) Turkey Sausage (3 ounces) Wheat Toast (1 slice) Grapefruit (1/2 large) Whipped Diet Margarine ( 1 tsp.)	Part-Skim String Cheese (1 ounce) Whole Wheat Crackers (2) Coffee (8 ounces)	Low Fat Tuna Melt Baked Chips (1 ounce) Low-Sodium Vegetable Juice (6 ounces) Diet Soda (12 ounces)	Frozen Vanilla Yogurt Cone (4 ounces) with Crisp Cereal Nuggets (2 tsp.) Iced Tea with Lemon (1 cup)	Seasoned Select Sirloin Strip (3.5 ounces cooked) Baked Potato (1 large) with Non-Fat Sour Cream and Chives (2 T.) Baby Carrots (1/2 cup) Tossed Salad (1 cup) with Low Calorie Catalina Dressing (2 T.) Sorbet (1/2 cup) Iced Tea, Unsweetened (1 cup)
Sat.	Light French Toast Light Maple Syrup (4 T.) Whipped Diet Margarine (1 T.) Light Orange Juice (1/2 cup)	Low Fat Yogurt (1 Cup) Vanilla Wafers (4)	Vegetarian Burger Roasted Potatoes (2 small) Green Beans (1/2 cup) Diet Soda (12 ounces)	Light Snack Cake (1 serving) Iced Tea with Lemon (1 cup)	Healthy Vegeterian Pizza Mixed Salad (1 cup) with Fat-Free Italian Dressing (2 T.) Diet Soft Drink (12 ounces)