WHITEWARE NUTRITION ANALYST MENU TREE ÚÄADD FOOD ÚÄADD FOOD ³ ³ ÃÄGRAPH DIET ÃÄDELETE FOOD ÚÄTEST DIETÄ´ ³ ³ ÃÄREVIEW DIET ÃÄEXAMINE FOOD ³ ³ ³ ³ ÃÄLIST NUTRS ÃÄMAX NUTRS ³ ³ ÀÄÄÄÄÄÄÄÄÄÄÄ¿ ³ ÀÄMAXIMIZE NUTRS ³ ³ ÚÄMOVE/EXAMINE FOODSÄÄÄÄÄÄÙ ÃÄBUILD PROGRAM DIET ³ MAIN MENUÄ´ ÃÄRECIPE ³ ÚÄCHANGE PERSON ³ ³ ³ ÃÄCOMPARE FOODS ÃÄUTILITIESÄÅÄEDIT UTILITIESÄ´ ³ ³ ÀÄADD NEW FOODS ³ ³ ÚÄCHANGE PERSON ³ ÃÄFILE UTILITIESÄ´ ³ ³ ÃÄSAVE TEST DIET ³ ÀÄALTER RDAS ³ ³ ÀÄRETRIEVE PRIOR TEST DIET ÀÄDESCRIBE PROGRAM WHITEWARE NUTRITION ANALYST This is version 2.73 of Nutrition Analyst. Please send comments and suggestions to the author at: James White 8544 Bryan St. Louis, MO 63117 Registered users may call for assistance: (314) 726-1584. Registered users will receive the current version of WNA together with an expanded edition of the food libraries and some useful utilities at no additional charge. To register by MAIL: print REGISTER.DOC. Fill it out and send with a check or money order for $32.95 (Missouri residents send $34.84 including 5.725% sales tax). Sorry, no credit cards on mail orders. To register by PHONE, call Public (Software) Library, 1-800-2424-PSL (Major credit cards accepted, Texas residents subject to 8% sales tax.) This program has two main parts. In one part, you can choose foods for a daily diet and find out the total nutritional composition of the foods you have chosen. In the second part, you can let the program select a diet for your particular nutritional needs. All of the program analysis is on a daily basis. When you print a diet, it will be given on both daily and weekly bases. The first part is the "Test diet" section. "Test diet" lets you select particular foods, one at a time, and keeps a running total of total nutrients (calories, protein, carbohydrates, fats, and important vitamins and minerals). The "Build program diet" part generates a total daily diet, within the limitations you give it, either from scratch or starting from a partial diet created with the "Test diet" section. Numerous built-in utility routines help analyze individual foods, adjust your nutritional requirements, and create a food database of your own from an extensive library of food items. The sections interrelate. After choosing foods in "Test diet" for a while, selecting foods you desire (or perhaps your actual meals so far for the day), you can return to the main menu, select "Build program diet", and run that routine with the "Test diet" foods assumed as the basis for the analysis. When "Build program diet" has finished, you can return to "Test diet" with the programmed diet intact, for further optimization. While you are in "Test diet", you can go to "maximize nutrients" to hand-pick a food to, say, satisfy a particular lack. When you're done, you can save the test diet you have created for future reference or for later modification. *** More detailed explanations. *** INITIALIZATION When you first start this program, you will be asked for your name. (You should enter it exactly the same each time you begin the program.) When you enter your name, the program looks for your personal dietary requirements file. If your file does not exist, the program will ask you various questions that are significant in determining your daily nutritional needs. Then the program will create a data file with your estimated dietary needs. [If you do not agree with the needs estimated by the program, there is a utility routine that will let you modify your personal needs.] MAIN MENU Here and elsewhere in the program, you may select an option by pressing the first letter of the desired choice OR by arrow keys and . TEST DIET This routine lets you construct a daily diet by selecting foods one at a time. The food database that is loaded when you first enter the program contains a number of common foods. These are sorted displayed alphabetically on three screens. Press to change screens, and select a particular diet item by typing the number of the food. (You may exit this segment of the program by entering 0). After selecting a food by number, and before specifying a serving size, may be pressed to show you an analysis screen, relating the detailed composition of the food to your RDA. Serving size may be selected in decimal form (eg. 1.5 or .5) or by fraction (eg. 1/2 or 4/7), or even by "mixed" numbers. I.e., one and a half servings can be 1.5 or 3/2 or 1 1/2. Serving size is always on a daily basis, so if you want to specify 4 servings of something per week, enter 4/7. In "adding" a food, you may enter a negative number to reduce the amount chosen of that food. If you subtract more of that food than you had previously chosen, the quantity will be reduced to zero. After you select a serving size, the next screen presents a table with a cumulative analysis of all of the foods selected so far. The bottom line of this screen (and elsewhere in this part of the program) is another menu, selectable (as usual) by initial letter or by left/right arrow keys. The menu choices let you go back to the food displays to add more food, or choose a graphic display of the cumulative nutritional content of the foods you have selected so far, or go to the "maximize nutrients" routine, or review the diet selected so far, or Exit to the Main Menu. (If you go back to the main menu, you can then go to Build program diet with your selected diet intact, if you want.) BUILD PROGRAM DIET This section creates a nutritionally balanced diet while trying to minimize calories. This routine is very calculation-intensive and runs for quite a while (several minutes with an 8088, depending on the size of your food pantry) once it starts. A numeric co-processor is supported. At the beginning of the routine, you are asked to make several choices. First, if you have selected foods in the Test Diet section, you are asked whether you wish to keep your test diet. Then, you are asked whether you want to set individual limits on foods. If you enter "y", you will be asked to set a general food limit--say, 2 servings, and then you will go through the foods in the data base to indicate how much of that food item is acceptable. If you say no, you must still set a general limit, say 3 servings, applicable across the board to all foods. (You can also set a non-limit like 99 servings, but--trust me--nobody could eat that much celery and mushrooms.) Finally, you will be asked to set a sodium rule for the program. "No limit" will disregard sodium in calculating a program diet. "Normal limit" will cause the program to try to stay under your sodium RDA. "Restricted" will cause the program to try to reduce sodium substantially. When this routine has reduced calories to below 100% of your maintenance weight, the computer will "tootle" and display the message that the routine can be halted by pressing any key. You may allow the routine to continue running, and it will eventually stop by itself when no further reduction of calories is possible. The algorithm of this section is a substantially modified linear programming routine. One experiment you may want to try is to reduce your RDA for fat (using "Change RDA" from the Utilities section from the main menu). UTILITIES The rest of the program segments are contained in a Utilities submenu and are designed to make the main program segments described above as useful as possible. Change RDA allows you to adjust your individual requirements by entering new quantities for each nutrient used in the program analysis. The RDAs used throughout this program are based on the October, 1989 Recommended Daily Allowances. Edit utilities takes you to a new sub-menu that allows you to modify your personal food library by deleting or adding foods from any of the food libraries (Move/examine foods). Other options let you add new foods to the libraries from food label data or other available information (such as reference books) (Add new foods), compare foods (either two at a time or ranking all the foods in a library by nutrient), or create recipes, i.e., build new foods by combining ingredients from the existing food lists. When you create a new food with the Recipe utility, you may save the ingredient list for later retrieval and modification, and you may also include the new food as a permanent part of your pantry or food lists. Change person allows you to substitute a different person's daily requirements. (Previously selected menus will be retained when you return to Test diet or Build Program diet. This allows you to plan meals for the entire family.) File utilities include the miscellaneous disk operations. A short submenu lets you retrieve a previously created test diet or save your current work for later reference. Replace library allows you to substitute a previously created personal food data base. *** Philosophy *** That's all on how to operate the program. This section outlines the diet theories and rules that underlie the program. Proper nutrition is not an exact science. Some people utilize the available nutrients in their food more efficiently than others, and personal idiosyncrasies simply cannot be taken into consideration in this kind of program. The underlying theories of this program are from the mainstream of nutritional thought. I have tried to disregard all of the fad diet concepts and base this program only on generally accepted nutritional principles. Basic to the operation of the program is the concept of Recommended Daily Allowances (RDAs). These are based on standard nutritional requirements. In this edition of the program, the RDAs are those published in October, 1989, by the National Research Council. One of the questions you answer to create your personal nutritional needs file is your desirable weight. (Frequently used weight-height tables are available for reference at this point in the program by entering 0.) You are then asked to rank your daily activity level. These two questions are used to determine your calory needs. (In surveys, most people believe that their reaction to food is unusual--most commonly, that they'll gain weight on less food than other people. Most people are wrong, although recent research has cast some doubt on the traditional understanding. Unless you have logged your caloric intake--all of it--for long enough to establish that your personal food utilization is unusual, you should assume that your reaction to food is within normal limits.) The definition of your activity level is obviously more subjective, but hopefully you'll be honest with yourself. A typical office worker (largely sedentary, phone and light typing) is activity level 1. A housewife with at least one child and no domestic help is about a 2. Give yourself a 3 if your job requires effort equivalent to constant walking. Ditch diggers and lumberjacks get 4s and 5s. Your exercise program, no matter how energetic, should not be allowed more than 1/2 addition to your score unless you're a marathon runner or in constant strenuous training. The energy level calculated by the program is designed to maintain your desirable weight, based on your sex, age, activity level, and the other factors requested. This is the place to stress that most nutritionists still believe that weight gain or loss is determined by calories (energy input) and activity (energy output) and by nothing else. It matters very little what time of day you consume the calories, it doesn't matter whether the calories are mostly carbohydrates or mostly fats or mostly protein. While the mix of protein, carbs and fat may affect your health otherwise, for weight loss (or gain) purposes, calories are calories. The most common rule of thumb is that one pound equals 3500 calories--that is, if you consume calories exceeding energy usage by 3500 calories, you will gain one pound, and vice versa. The orientation of this program is to help you to choose a satisfying diet that provides the number of calories you need while suppplying your other daily needs. Unless your doctor puts you on a crash diet for medical reasons, you'll be better off eating a properly balanced maintenance diet. If you eat only the calories necessary to maintain your desirable weight, you will eventually reach that weight. At the same time, you will have established a healthy pattern of eating that will last you a lifetime. Your protein requirement is determined by your age and sex (and, if you are female, your pregnancy and nursing status. Pregnancy and lactation affect dietary needs dramatically, and are included throughout this program). No distinction is made between complete and incomplete protein, since careful combination of the incomplete protein usually found in plants will result in complete protein. For further information, see Diet for a Small Planet, by Frances Moore Lapp‚. (However, the author of this program also wrote a short program to analyze amino acid balances from various food combinations. Extensive runs with both this aminos program and WNA have persuaded me that even pure vegans will get sufficient complete protein for a nutritious diet if they (1) eat total protein in accordance with RDA needs and (2) eat a variety of foods. Medical texts warn, however, that vegans are at risk for vitamin B12 deficiency.) Carbohydrates are no longer adjusted in this program, and carbs are handled without distinction between complex and simple. (In an early version, food values were modified from the values usually given to more closely estimate complex carbohydrates and natural sugars.) This program then requires, as recommended in most modern texts, that a normal diet contain a minimum of 48% carbohydrates (by calories). No more than 30% of the calories in your diet should be fats, and as little as possible of that should be saturated fats. Fat is treated as a limitation on your diet, and is presented for reference in that manner. (The Build Program Diet routine, however, will provide your RDA of fat as a minimum, and you may want to experiment with reducing your fat RDA with the Change RDA utility. Build Program Diet also gives you the option of changing fat requirements temporarily.) Saturated fat and Cholesterol are also displayed as limitations. There continues to be intense controversy about whether consumption of cholesterol has any effect on cholesterol level in your body. While cholesterol is essential to health, you don't need to eat any, since the human body manufactures more than you need. In the absence of contrary medical advice, you may as well follow the current recommendation of the National Institutes of Health and limit cholesterol intake to 250 to 300 mg a day. The latter figure is the one used in this program. Sodium also continues to be a nutritional puzzle. While it is clear that excess sodium is harmful to persons who are subject to hypertension and other problems, some people seem to be able to tolerate sodium in larger amounts. The Build program diet routine allows you to choose a personal sodium limit. I said above that this program avoids fads, but there is a substantial consensus that dietary fiber really is important for a properly designed diet. There is little agreement about an appropriate level, so this program adopts a minimal requirement which is still substantially greater than typical American consumption. If you find that your present fiber consumption is substantially less than this program recommends, you should work up to program levels gradually, in order to avoid intestinal disturbance. The vitamin requirements used in this program are those currently set forth as Recommended Dietary Allowances published by the Food and Nutrition Board, National Academy of Sciences--National Research Council in October, 1989. You should always remember that RDAs are intentionally set somewhat high, in an effort to provide adequate nutrition to a diverse population. Most people receive adequate nutrition at a level of 70% or so of the published RDAs. Some minerals are not included in the published RDAs, but are given instead as ranges of "Estimated Safe and Adequate Daily Dietary Intakes." Of these, only potassium has been included in this program, on the reasoning that deficiencies of other minerals are unlikely in a diet which is otherwise adequate. *** Acknowledgments *** Many sources were used to develop the bases and data for this program. Indispensable are the food analyses by the Department of Agriculture, published in multiple volumes as Handbook 8. Of great assistance was Jean Carper's Total Nutrition Guide (Bantam Books, 1987), which includes a great deal of unpublished food analysis from the Department of Agriculture's computerized database. Other works relied on heavily are: National Research Council, Recommended Dietary Allowances (10th ed. 1989); Dorothy A. Wenck et al., Nutrition (second ed., Reston Publishing, 1983); Jean A. T. Pennington, Food Values of Portions Commonly Used (15th ed. of Bowes and Church, Harper & Row, 1989); Nutrition Almanac (Nutrition Search, Inc., McGraw-Hill Paperbacks, 2d ed. 1984); Ann M. Holmes, Nutrition & Vitamins (published as a volume of the Time Medical Reference Library, 1983); Richard Ashley et al., Dictionary of Nutrition (Pocket Books, 1975). ----------------end-of-author's-documentation--------------- Software Library Information: This disk copy provided as a service of Public (software) Library We are not the authors of this program, nor are we associated with the author in any way other than as a distributor of the program in accordance with the author's terms of distribution. Please direct shareware payments and specific questions about this program to the author of the program, whose name appears elsewhere in this documentation. If you have trouble getting in touch with the author, we will do whatever we can to help you with your questions. All programs have been tested and do run. To report problems, please use the form that is in the file PROBLEM.DOC on many of our disks or in other written for- mat with screen printouts, if possible. PsL cannot debug pro- programs over the telephone, though we can answer questions. Disks in the PsL are updated monthly, so if you did not get this disk directly from the PsL, you should be aware that the files in this set may no longer be the current versions. Also, if you got this disk from another vendor and are having prob- lems, be aware that some files may have become corrupted or lost by that vendor. Get a current, working disk from PsL. For a copy of the latest monthly software library newsletter and a list of the 4,000+ disks in the library, call or write Public (software) Library P.O.Box 35705 - F Houston, TX 77235-5705 1-800-2424-PSL MC/Visa/AmEx/Discover Outside of U.S. or in Texas or for general information, Call 1-713-524-6394 PsL also has an outstanding catalog for the Macintosh.