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1993-05-08
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PROGRAM INFORMATION AND BACKGROUND
Thank you for your interest in "PROGRAM FOR A SMALL PLANET" version
5.10. We greatly enhanced the previous version to include many of your
recommendations concerning modern nutritional trends. The program
finds healthy, unprocessed, complementary foods and calculates usable
protein amounts per the best selling "DIET FOR A SMALL PLANET" by
Frances Moore Lappe. The program also calculates total calories,
sodium, cholesterol, dietary fiber, and polyunsaturated/ saturated fat.
It also displays food group information (these food groups match those
recommended by the U.S. Department of Agriculture). Finally, it
presents graphics to give you a visual picture of foods you select and
daily requirements.
Version 5.10 greatly enhances previous shareware versions with many
more features. 5.10 is shareware; you register this valuable software
via the order form included in the Pantry or use our toll-free number:
1-800-783-9544 (24 hours a day - use this number for technical
support also). In our experience as a shareware producer and user, we
find that people who pay for shareware use the software they buy to the
fullest; those who don't will not use it. Register this software as
soon as possible and get the many benefits this software brings you.
You may use the software for free for 15 days while evaluating it after
which time we expect you to register it. After registering you receive
an updated disk immediately with the latest program (marked as
registered) and the latest food information. As an added bonus for
registering, you may get one or more of our other software programs at
HALF PRICE each! Why not get a child (or adult) involved in the
wholesome outdoor sport of fishing with our Fish Expert program
recommended in Outdoor Life Magazine (3/91) and elsewhere. You get
more information on these programs by calling our toll free number
above or see the order form enclosed with this software. This HALF-
PRICE offer is available for a limited time so register now. Prevent
gang and drug activity by getting kids involved with our wholesome
programs. We mail programs with a card if you tell us its a gift.
In addition to new features, it has reference files which include
information on how to use the program for menu planning, shopping, bag
lunches, desserts, snacks, eating out, label reading, adult exercise
(walking, running, water exercise), and more. We show how to use this
powerful program to carry out the Surgeon General's recommendations on
health and nutrition.
The program checks meals or recipes for nutritional requirements,
develops new and healthy recipes, helps to follow a diet, assists in
matching approximate calorie intake with use in exercise, helps you
control the intake of sodium, cholesterol, type of fat, dietary fiber
and protein.
The program uses a mathematical formula (see below) to find food
complements. A traditional method of finding complements is to combine
certain foods groups. However, some foods in the complementary food
groups do not complement one another (according to amino acid balance
explained in "Diet for a Small Planet" and elsewhere) so that the
mathematical balance for the complements found in our program are
superior to this traditional method. (We go into the formula in more
detail below.)
The program includes 82 commonly eaten foods. You generate 88,560
three food combinations, 1,749,060 four food combinations, 27,285,336
five food combinations, etc.! The program gives you virtually
unlimited choices. We use almost all unprocessed foods so you can
control anything added to your food; this keeps the list current
because unprocessed foods do not change characteristics. Other food
programs may go out of date as the foods in them change as food
processors change them. You still can use the program with processed
foods recognizing that there may be added (or lessened) salt, fat, or
cholesterol which you find on the label for the food.
You find combinations to suit any diet philosophy you desire and their
amounts. You find low protein, low-cholesterol, low salt, low calorie,
and low fat combinations. You easily implement any of these trends in
modern diet with this program so that you follow any diet you or your
doctor prescribes.
Almost all national traditional dishes evolved naturally over long
periods of time into "complementary" type food dishes that are
consistent with this program: in Latin America, corn or tortillas and
beans, in Asia, soy foods and rice, and in Japan, fish and rice. You
and the program create varied and delicious new combinations in a
matter of seconds instead of centuries!
You specify one or two starting foods, lets say turkey and rice. Then
the program lists all the food combinations and our calculation of
their protein efficiency in balancing key amino acids among the foods
(the key amino acids and the balancing process are listed in the book
"Diet for A Small Planet" by dietitian Frances Moore Lappe). A protein
efficiency less than 5.0 indicates high complementarity. The program
displays total usable grams of protein, and amounts of calories,
sodium, fiber, and cholesterol for each combination for you to compare
and choose. Also it shows a poly-unsaturated to saturated fat ratio
for the individual foods. We calculate our own efficiency measure for
the combined protein which indicates the degree to which the amino
acids of the foods combine per Ms. Lappe's book.
You plan a meal or recipe properly using the program. The program
arrives at combinations for one average serving of each food. A table
in the program describes this average serving as to type of food and
amount. You then prepare a meal for as many servings as you desire by
multiplying the quantities in the table by the desired number of
servings.
You and your doctor should determine your exact daily total amounts of
protein, calories, sodium, cholesterol, fiber, and fat requirements.
The program shows some broad averages for daily requirements, but you
must adjust the averages for factors such as size, stress, pregnancy,
nursing, level of physical exertion, and illness. For example, many
nutritionists recommend that those who are more active athletically
should eat the same amount of protein as a regular person, but eat more
high complex carbohydrates (grains, legumes, fruit) to obtain more
energy. Protein some think is very important when under stress.
We use the "DIET FOR A SMALL PLANET" protein methods in order to help
get a handle on two situations: Where you want to make sure you are
getting enough protein under certain restrictions (salt, cholesterol,
or fat), and the reverse situation to help you from eating too much of
it. As you are probably aware, Western Society eats a great excess of
protein.
IN SECTION 2:
This section simply lists all the foods and how much of the food you
use to correspond to the calories, protein, cholesterol, fiber, sodium,
etc. in section 3.
The screen just lists foods by food groups. The file 'define' in 'The
Pantry' gives some conversions for the amounts in this section to
British Imperial measures for our friends from Canada, Australia, and
Great Britain. 'define' also displays some common cooking measures and
conversions to metric measures.
IN SECTION 3 (Determine Foods):
You select those combinations which are appropriate for you. The
program displays food group (helpful if you are on an 'exchange' diet
and want foods from certain food groups), combined grams of usable
protein, cumulative calories, cumulative sodium, cumulative
cholesterol, cumulative protein efficiency which measures
complementarity, polyunsaturated to saturated fat ratio (P/S) (P/S is
NOT cumulative), and cumulative grams of dietary fiber . . .
An average recommended daily usable protein amount is 45 grams for a
154 pound man (with 2,025 calories); 33 grams for a 128 pound non
pregnant woman. 2200mg sodium and 250mg cholesterol are average
recommended daily intakes. Protein efficiency (quality) is listed; .5
is better than 1.0. A recommended P/S ratio is 1. Lower values may
increase your cholesterol; a higher P/S ratio than 1 may decrease your
cholesterol level. Food group values are given in section 2.
Recommended daily fiber intake is 25 grams.
To print the combinations press 'Alt-P' before pressing the 'Enter'
(sometimes called 'Return') key after you enter the last 'Excluded Food
Group'. Press 'Alt-P' and enter again to toggle printing off.
Alternatively you may select the 'LOG file' which sends the output to a
file called 'prolog.log'. You may edit this file in using the F8 key
in 'The Pantry'. The log file allows you to capture and store food
combinations you later use to create new recipes, diet plans, shopping
lists, or meals. The LOG file is extremely helpful; you may want to
rename it using the ALT-F2 keys (from within a Pantry file) to a log
without an extension (last 3 characters) so it shows up in your Pantry
directory. If you don't clear the log, it gets larger and larger as you
add more information to it. You must rename (ALT-F2) or copy
prolog.log if you with to save its data; when you toggle Alt P LOG file
off, the next time you toggle it on it overwrites what you logged
before.
You may want to exclude the food groups for the foods you enter in
'Enter Food 1' and 'Enter Food 2' in order to balance your diet among
the different food groups. This also allows you to easily follow an
exchange diet where you must limit how many foods you eat from
different food groups per day. Also, the PRO EF factor shows a few
foods such as "steak and eggs" to complement one another, yet these
foods are not traditional complements and would wind up as a calorie
and cholesterol heavy meal. Selecting "steak" and excluding the food
group 'm' which includes eggs causes the program to look for other
perhaps more appropriate complements. You should use common sense when
making a final selection of foods.
When a food repeats in the Second Food or Third Food Choices window, it
presumes a double helping per the portions listed in Section 2.
IN SECTION 4 (The Pantry):
We greatly enhanced the Pantry. You have many more possible commands
and the Help files go into them in detail (Access them after you are in
one of the Pantry files with the F1 key.
Press the F1 key after selecting a file for ONLINE HELP in the Pantry.
Instructions exist here for printing, deleting, editing,
etc..'Wordstar' compatible commands are available. The Pantry gives
much more help when you select the 'Show help file' after pressing F1
so we do not repeat all the help information here.
The F10 key saves your work and returns to the Pantry directory; or use
the escape key to ignore changes and return to the directory and re-
establish the old file.
You use this section to store everything as you would in your real
pantry. You edit and/or print almost all the files. You can bring in
other files into an existing file from you favorite word processor or
other program as long as the file is an ASCII text file and less than
64K in length.
Many of the files have items in them already as suggestions on how to
use them. You use any of them as you please (except the 'license'
file which authorizes your use of the program).
In particular you can store recipes, make shopping lists, track your
diet or exercise plans, create recipes, keep track of prices, or
anything you desire to keep a record of.
TO PRINT: move flashing cursor to top with arrow keys.
mark this point with keys Ctrl K B; move cursor to end with arrow keys;
mark end with Ctrl K K; and print with Ctrl K P.
PRESS THE 'Ctrl' WHILE YOU PRESS THE OTHER TWO KEYS IN ORDER.
Alternatively put the cursor where you wish to start printing, press
Ctrl K M, use the arrow keys to mark the block you wish to print,
finally press Alt F8 to print.
Certain files also have headings which you change easily to suit your
needs. The files 'record', 'recipe', 'combo', and 'extra' have
headings which you may change if desired. These files contain headings
so that as you add more information the text scrolls still allowing you
to see headings. See the Utility Pantry file for information on how to
change headings.
You may have multiple pantry files in the same family e.g. record,
record1, record2, etc. or extra1, extra2, etc. and headings come up for
all of these files.
The pantry files always return to the last cursor position you were on
when you saved the file last (F10). The data which allows this is
stored in the first five positions of the file, and this function
overwrites anything there originally. We show the number in the upper
left corner to remind you not to enter data in this area. It is
possible for your top line to get chopped; if this happens just add
some spaces after the cursor position number and everything will work
fine. We do not save the cursor position when you "ESC" making no
changes; the old file remains.
IN SECTION 5: Graph Foods
Use of this section is not absolutely necessary if you do not have
graphics compatibility. However, a picture often is worth a thousand
words and you quickly find combinations of interest, for example,
low cholesterol combinations.
Enter the foods as you did in Section 3.
Section 5 graphs the combinations listed in section 3 except that the
program shows percentages of the total to average daily requirements.
We use as the base the average for a 154 pound man and his
requirements. If you are above or below this weight, factor the graph
result up or down as necessary.
See previous paragraphs for the 154 pound man averages. For example,
the cholesterol shown for a food combination will be divided by an
average person's (154 lb male) daily requirement to get the percent of
daily requirement.
The height of the protein 3D bar gives the daily percentage as
mentioned earlier. The depth of the protein bar gives an idea of
protein complementarity. Foods with a larger depth are not
complementary smaller depth means foods complement each other more.
MORE ON PROTEIN COMPLEMENTS - OUR VIEW ON IMPORTANCE The program finds
the protein complements of foods as described in 'Diet for A Small
Planet', the classic, best selling nutrition book by Frances Moore
Lappe. This book shows us that foods can combine to form protein
amounts larger than the sum of the protein in each food. This means we
can obtain our daily protein requirement by eating less red meat or
eggs if desired perhaps substituting healthier complex carbohydrates
from the vegetable, grain, and fruit food groups. The protein
quantities shown allow us to make sure we do not eat too much protein;
excess protein can contribute to obesity or other problems. We should
control consumption of total calories, sodium, cholesterol,
polyunsaturated/saturated fat, and fiber; the program displays these
also.
The program produces food combinations far superior to combinations
eaten at random. Two important reasons exist to eat healthy
complements. Obviously, undernourished people can obtain the protein
they need easier and with less cost. However, another very important
reason exists.
Western society generally consumes too much protein which can cause
heart, obesity and other problems. We may consume too much protein
because of the Required Dietary Allowance (RDA) put forth by the U.S.
government. Two protein RDA for adults actually exist. For high
protein quality foods ranked equal to or greater than milk, the RDA is
45 grams/day; for low protein quality foods less than milk the RDA is
65 grams/day. We know with certainty that foods have complements which
combine to form protein amounts greater then the sum of each
individually. We thus combine many low quality foods which are
complements in effect forming high quality food. If we combine two low
quality foods to get an RDA amount of 65 grams, and the foods are
complementary, we wind up with more protein than we think! The 65
grams of low quality protein (supposedly equivalent to 45 grams of high
quality protein) winds up perhaps being 55 or more grams of high
quality protein. This means we must know the quality and
complementarity of the combined foods eaten at a meal. If we do not,
we could wind up consuming many extra grams of protein (not healthy).
Also, which RDA do we use when we combine foods of different quality,
45, 65, an average?
It may be presumed that the RDAs will average out. Well they may or
may not depending on the diet eaten. Huge variations can occur in a
short time period and may develop into longer term patterns. Also,
these excesses of protein eaten via random complementarity turn
partially to fat - meanwhile following the RDA means we do not have an
offsetting deficiency of protein to 'average' out the excess and remove
fat buildup.
The program helps us control this situation along with fiber, sodium,
fat, etc. We recommend you use combinations at a quality level near to
the milk RDA standard which equals our calculation of protein
efficiency (quality) at (PRO EF <= 3.5 in the section 3 tables). Our
calculation uniquely averages and balances key amino acids. The book
'Diet for A Small Planet' describes this key amino acid balancing. We
thus can hold the quality of the foods more constant and control the
protein content more accurately when we use the PRO EF factor.
An example of our calculation of protein efficiency (PRO EF) follows:
Amino acids usually deficient
Tryp. Iso. Lys. SC.
Chicken B A A+ B Rating of strength
3 4 4.5 3 Numeric equivalent
Whole Wheat B C C B Rating of strength
3 2 2 3 Numeric equivalent
Average 3 3 3.25 3
A value of 3 from the averages is chosen as limiting minimum because of
the limiting nature of amino acids. We then subtract each numeric
value for each amino acid above and below the minimum of three to
arrive at the difference from the minimum. 4.5 - 3 = 1.5 and 2 - 3 = -
1.0 and 4 - 3 = 1.0 and 2 - 3 = -1.0.
We add these differences (1.5 + -1.0 + 1.0 + -1.0 = .5) to arrive at
protein efficiency (PRO EF in section 3). PRO EF indicates the extent
of differences about the minimum average amino acid value for the
combination. A small sum of differences indicates a highly efficient
combination of amino acids or in other words high complementarity.
We recommend that organizations such as food shelters or food relief
organizations distribute foods per the protein complements as
calculated by this program in order to maximize the protein value of
the food to these people, if they require more protein in their diets.
SYSTEM REQUIREMENTS:
IBM PC or compatible computer. 512K of RAM internal memory. PC-DOS or
MS-DOS operating system, Version 3.3 or later. If you wish to view
graphs then a CGA, EGA, VGA, Hercules, ATT400, IBM8514, or PC3270
adapter is required although the graphs are not necessary for use of
the program. You must have the appropriate graphics driver (included
with the package) in the current directory set when you run the
graphics section. You can put the graphics driver in any directory you
want, but you especially should have it in the main directory where you
run the program from. The program loads the appropriate graphics driver
when you select the graphics function after sensing what type graphics
adapter you have, and it looks for the driver in the current
directory.
Please review the license information before running the program.
Select 'license' to view this file in the Pantry.
The eatwell system includes the files: eatwell.exe, food.hlp,
colorcfg.dat, headcfg.dat, food52.cfg, extra, combo, prolog.log,
prolog.err, info, record, diet, exercise, shopping, notes, sources,
define, recipe, license, orderfrm. Also various graphics drivers
exist for you particular monitor and graphics card. The graphics
drivers must reside in the current directory when you run the graphics
in section 5 so be careful if you change directories. The three 'cfg'
files must be in the same directory as the main program (headcfg.dat,
colorcfg.dat, food52.cfg). The file prolog.log is created in the
current directory when the Alt P LOG file is toggled on. The files
prolog.err and food.hlp should exist in the current directory; you can
put them in more than one directory if desired and we recommend this if
you use more than one directory a lot with the program.
We also included a Windows 3.1 'pif' file which you optionally can use
to run the program from within Microsoft Windows. You must have the
files in a directory names 'eatwell'.
Graphic driver files include ATT.BGI, HERC.BGI, CGA.BGI, IBM8514.BGI,
EGAVGA.BGI, and PC3270.BGI. You only need to use the appropriate one
for you.
Another feature, the print menu (activated by pressing Alt-P) creates a
file called prolog.log which contains screen output.
To run the program enter "eatwell". Enter the command at the DOS
prompt in the directory where you have the files (e.g. eatwell). You
enter the command 'cd c:\eatwell' (no quotes) to get into the
'eatwell' directory.
Menus guide you once you start the program.
Of course, you should back up all the programs initially and then
periodically to safeguard all your valuable information. To make a copy
of data files to a backup disk in drive a: from a hard disk directory
which only has eatwell files type: 'copy *. a:\' (no quotes). The data
files will generally fit on one 360K/720K floppy disk so that you can
take a copy with you to work from home and back home from work.
You may use the mechanized backup procedure as specified in detail in
the 'Utility' file in the Pantry (Application keys Alt-9 or Alt-B when
in a file).
INSTALLATION
You may receive the program in two forms: a self extracting compressed
form which saves disk space or an uncompressed form where the programs
are ready to run off the disk. The compressed form is how bulletin
boards or other Computer Services such as Compuserve store programs.
Also the compressed forms allow the program to fit on a 360K Floppy
drive for mailing purposes. In this case the label or enclosed
instructions should give you instructions how to install it to a hard
drive or high capacity diskette drive (720K or larger). It cannot run
on a 360K disk.
Compressed form installation:
The program comes as one compressed self extracting file named
'foodsm.exe' and extracts to the current directory or to a directory
specified by you. You give the command: 'foodsm c:\eatwell' from the
disk or directory where the program is to install to a directory
'eatwell'. C:\eatwell is the directory where your program and files
will go to. You may specify another directory e.g. eatwel53 if you
desire. The self extraction process contains instructions before you
install it if you do not remember them. You can specify another
diskette as the target for installation also to use the program on a
diskette, e.g. foodsm a:\ installs the files to a diskette which must
have 720K or more of room on it.
Uncompressed form installation:
If you receive the program and files on a floppy disk, and you have a
hard disk, make a directory using the command: 'md c:\eatwell' (no
quotes). You can use any directory name, but we recommend 'eatwell'
for compatibility with future versions. Copy the files from floppy disk
in drive a: via the command 'copy a:\*.* c:\eatwell' (no quotes). The
program diskette contains all 'system' files and Pantry and other
files. We recommend you put all files in the same directory.
Be careful using the above copy command if you used a previous version
of the program and created information in the Pantry files. The above
copy command copies all new pantry files and overlays existing ones if
they exist. In this case use the 'xcopy /p' DOS command to selectively
choose Pantry files to copy to your 'eatwell' directory. This command
prompts you before copying each file and you would answer no to any
Pantry files which contain information from previous versions (no 3
letter extension after the '.' e.g. recipes). However, always copy the
'info', 'license', and 'orderfrm' files to get the latest instructions.
Hard Drive has program /Floppy has Pantry files Setup:
Set the drive from within a Pantry file using the ALT-F4 menu to change
directory to a:\ or b:\. After this subsequent Pantry file use
accesses drive a: or b:. You may have as many diskettes as you desire
with Pantry information. Just insert the appropriate disk in drive a:
or b: to work with them and leave the program running from the hard
drive subdirectory where you installed it. Graphics only run from the
program directory so that you would have to set it back if you wish to
run the graphics section of the program; or copy the appropriate
graphics driver to the floppy drive.
You may desire to make added Pantry disks when you need more room. To
install added files on drive b: disks use the DOS copy command to copy
files from the original Pantry disk in drive a: to a floppy disk in
drive b: - 'copy a:\record. b:\' (no quotes). Substitute the file
name as appropriate.
To backup files in drive a: to a floppy disk in drive b: enter 'copy
a:\*.* b:\' (no quotes). To only backup the pantry files (or copy them)
to a floppy disk in drive b: enter 'copy *. b:\' (no quotes). The
program Pantry files contain a backup process also (Alt-F9 key from
within a Pantry file).
BAK FILES
Saving files accessed with the F8 key (auxiliary editor) causes
additional '.bak' (backup) files to be created for these files. This
'bak' file is a copy of the original file you accessed and takes up the
same amount of room as the original file accessed. The regular file
contains your changes as you entered and saved them. You use the DOS
erase command to erase the 'bak' files if desired: 'erase record.bak'
erases the record backup and retains your regular record file. 'Erase
*.bak' erases all bak files in the current directory.
These files accumulate and take up disk space, so we have a mechanized
function which deletes ALL '.bak' files in the directory you specify.
See the Utility Pantry file for more information.
PROLOG.LOG
Using Alt-P and its log file function creates a file called
'prolog.log'. You may find it useful to store Section 3 output here
and then review or edit it later using the F8 auxiliary Pantry editor.
You use the F8 auxiliary log editor key to delete unnecessary lines as
you see fit.
CHANGES IN VERSION 5.03 OVER 4.0:
Uses 3 letter food abbreviations allowing you to enter foods easily and
quickly Adds many more Pantry functions
Use of 8 Application Function Keys in Pantry including unique Pattern
Creator for creating your own patterns
Adds more help information
Adds user color selection
Faster execution
Some Pantry Files scroll under headings
Changeable headings
Adds Status lines at bottom of screens for easier use
Adds Alt-P Pop up Print Selection and Log file
Adds Path name in directory; file mask change allowed
Pantry files prompt when data entered but not saved
Directory change allowed in files at ..\ selection
Some new files added (Combo, etc.)
Adds return position to Pantry files
Easier menu flow in directories
Adds EGA, VGA, CGA, Herc and more graphics compatibility
-----
Please feel free to contact us with any questions, comments or
suggestions-
Chester Ceille, President Strat-Tech, Inc.
Compuserve Email: 72317,2332
Or write to me at PO Box 1957, Milwaukee, WI 53201, U.S.A.
Phone: 414-271-0980
Copyright (c) 1989-1993 Strat-Tech, Inc. All Rights Reserved.
WINDOWS 3.1 OPERATION
The program works fine when you run it as an icon under
windows. A windows 'pif' is enclosed: go into the Program
Manager of windows, file menu, new, select program item.
In the description box enter 'Program for A Small Planet',
in the command line box enter 'c:\eatwell\eatwell.exe'.
Choose the OK box. Then just click on 'The Program for a
Small Planet' to run. The included pif file presumes you
install the program to 'c:\eatwell' directory'. You may
change the icon if desired.