Software Vault: The Gold Collection/Software Vault - The Gold Collection (American Databankers) (1993).ISO/cdr13/nutritn.zip/README.DOC

Text File | 1993-05-12 | 39KB | 884 lines

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||||||||||||||||||| READ ME DOCUMENT FOR "THE NUTRITIONIST" |||||||||||||||||||
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Except for a limitation on the number of foods that can be accessed and the
fact that this is not the latest version, the nutritional programs on these
disks are identical to the versions which are currently retailing in health
food stores and via mail order for $34.50.

|||||| REGISTRATION |||||||||||||||||||||||||||||||||||||||||||||||||||||||||||

Registration brings you fully operational versions, the latest version with 43
more foods in the data base, a users manual, update notification and support.
The registration fee is $25.00; cheaper than retail by the approximate amount
you have already paid for this pair of discs.

If you like this program and want the full version, please send your
registration fee to:
                               Bill Fitzpatrick
                               PO Box 282
                               Veneta, OR 97487


|||||||||| SYSTEM REQUIREMENTS ||||||||||||||||||||||||||||||||||||||||||||||||

IBM compatible, 256K, DOS 2.xx + HARD disk or DOS 2.11 + 1 or 2 FLOPPIES

NOTE:  This software is designed for high speed access to the nutrient data
       base and requires the use of the DOS file VDISK.SYS when run without
       a hard disk.


||||||||||| INSTALLATION ||||||||||||||||||||||||||||||||||||||||||||||||||||||

There are two .EXE files for the nutrition program, one for monochrome monitors
and one for color; each optimized for the appropriate monitor.

If you are using a CGA card and a MONOCHROME monitor you must type the letters
CGA on the command line that runs the program; like so:     NUTMONO CGA
If you are using the MDA or HERC card, omit CGA from the command line.

If you have a MONOCHROME monitor you will be using NUTMONO.EXE
If you have a COLOR monitor you will be using NUTCOLOR.EXE

Do not swap any files between disks.  Do not remove any files.  Do not rename
any files.  At the start, the program looks for certain files to determine the
location of the remainder.  If you move a key file....CRASH!

The programs printer routines require you to set up your printer, after the
called for re-boot, for CONDENSED (16.7cpi) type and a CR only.  The program
formats its printing for 4x6 file cards.  The file cards are handy to have in
the kitchen.

Instruction preceeded with a * need only be done once to make working copies.

The required re-booting procedure sets up the RAM drive in "C" for systems
without a hard drive.

FOR SYSTEMS WITH A SINGLE 5 1/4" FLOPPY IN DRIVE A |||||||||||||||||||||||||||

*    1.  Format a new blank disk with FORMAT/S and label it NUTDISK 1.
*    2.  Format a new blank disk with FORMAT and label it NUTDISK 2.
*    3.  Install VDISK.SYS on NUTDISK 1.
*    4.  Copy all files except INSTALL1.BAT from disk 1 to NUTDISK 1.
*    5.  Copy all files except INSTALL2.BAT from disk 2 to NUTDISK 2.
         You now have working copies of the two disks.
     6.  Re-boot with NUTDISK 1 in the drive.
     7.  Copy the file FOODDATA to drive C.
     8.  At the DOS prompt A> type in NUTCOLOR, NUTMONO or NUTMONO CGA
         depending on your monitor.
     9.  When the program asks, put NUTDISK 2 in the drive.

FOR SYSTEMS WITH A SINGLE 3 1/2" FLOPPY IN DRIVE A |||||||||||||||||||||||||
                  OR A SINGLE 5 1/4" HD FLOPPY IN DRIVE A

*    1.  Format a new blank disk with FORMAT/S and label it NUTDISK.
*    2.  Install VDISK.SYS on the NUTDISK.
*    3.  Copy all files except INSTALL1.BAT and INSTALL2.BAT to the NUTDISK.
         You now have a working copy of the disk.
     4.  Re-boot with NUTDISK in the drive.
     5.  Copy the file FOODDATA to drive C.
     6.  At the DOS prompt A> type in NUTCOLOR, NUTMONO or NUTMONO CGA
         depending on your monitor.

FOR SYSTEMS WITH 2 5 1/4" FLOPPIES |||||||||||||||||||||||||||||||||||||||||||

*    1.  Follow instructions for a single 5 1/4" floppy.

FOR HARD DRIVE SYSTEMS WITH THE DRIVE IN C |||||||||||||||||||||||||||||||||||

*    1.  Run the INSTALL1.BAT on DISK 1 then the INSTALL2.BAT on DISK2
     2.  At the DOS prompt type in NUTCOLOR, NUTMONO or NUTMONO CGA
         depending on your monitor.

A summary of the program operating commands is available from the main screen
with the H key.



||||||||| ABOUT EATING |||||||||||||||||||||||||||||||||||||||||||||||||||||||

Not being a writer, I experienced some amount of difficulty creating this
introduction.  Only when a friend of mine drove into a service station to gas
up (and made a point of the fact that his car was very fussy about the type and
brand of fuel that he used), did it finally dawned on me; when most of us gas
up our bodies, we're not very fussy at all!  Now we have a useful definition:

NUTRITION is burning high octane fuel in an engine designed for high octane.

The engine will last longer but perhaps more importantly, IT WILL RUN BETTER.


The human organism has been eating fruits, nuts, seeds, grains, roots, berries,
wild game, vegetables and fish for such a long time that the bodily functions
have become dependent upon the ingredients in these natural foods.

Now the revolution is upon us.  We have many foods that are so highly processed
that none of the natural ingredients are left.  Some foods are even engineered
from scratch, never having been edible.  The main concerns of our food
suppliers are keeping qualities, packaging, cost, texture, overall appeal,
convenience and a host of other factors which they have determined to be of
more importance than nutritional quality.  By buying these products, we are
telling them that their concerns are our concerns.  It may indeed be what we
want but WHAT WE "WANT" HAS NOTHING TO DO WITH THE SUBJECT OF NUTRITION; what
we "NEED" is the important consideration.  Unfortunately, what we need isn't
IN what we want.  Additionally, what we want is not what we really want, it's
what we've been conditioned to want.

What I WANT for breakfast is 3 eggs, 5 or 6 pieces of bacon, a couple of
hot cakes dripping with butter and syrup, maybe some fried potatos, juice
and 2 or 3 cups of coffee.


What I NEED for breakfast is a big bowl of oatmeal or other whole grain cereal,
maybe a little milk and 2 or 3 pieces of fruit.

When all is said and done, if we don't get what we need, we're going to pay
the price; and believe me, if you know what the price is beforehand, you're
not going to want to pay.

Most people do not BELIEVE that poor eating habits are responsible for the
illness with which a great number of humans are suffering.  Worse, most people
do not BELIEVE they have poor eating habits in the first place.  Statistically,
however, the average American has terrible eating habits.  And, the nutritional
experts are in agreement; there is a significant correlation between diet and
DIABETES, ATHEROSCLEROTIC DISEASES (stroke, heart attack), CANCER, ARTHRITIS
and OSTEOPOROSIS.  If that weren't enough, your MOOD, STAMINA, SKIN AND HAIR
CONDITION, THINKING PROCESSES, SLEEPING PATTERNS and a number of other factors
are also related to your diet.

It is beyond the scope of this document to provide information on basic
nutrition.  I personally recommend the following books:


     1.  The 120 Year Diet by Roy L. Walford, M.D. / Simon & Schuster
     2.  Diet and Nutrition by Richard Ballentine, M.D. / Himalayan Press
     3.  Transition to Vegetarianism by Richard Ballantime / same


Reading these three books will probably change your attitude about eating.

The purpose of this program is to provide to concerned individuals a means to
rapidly and comfortably evaluate foods and combinations of foods and compare
them to their NEEDS as established by the MDR figures.  Conspiciously absent
from this programs data base are the ubiquitous "junk foods".  They have no
place in the nutritional plans of informed people; not even to serve as
examples of what not to eat and I wasn't about to key in all those numbers!
Take my word for it; if the data base was filled with convenience foods, and
you included these foods in your meals, you would not make the MDRs and fat/
protein/carbohydrate ratio at a reasonable calorie level.

Use the program to get your MDRs and establish your basic eating patterns; add
an OCASSIONAL junk food treat if you wish.


||||||| ABOUT NATURAL FOODS |||||||||||||||||||||||||||||||||||||||||||||||||||

There is a great variation in the nutritional content of foods.  Climate, soil
conditions, fertilization techniques, harvesting schedules, storage times and
temperatures, processing methods and, cooking methods, time and temperature all
contribute to this variation.  The values for food contents are therefore
APPROXIMATE, and based on "representative samples".

Certain food combinations may alter the "BIOAVAILABILITY" of nutrients and
meals may not provide the sum of the nutrients in each individual food.
Further, the use of MEDICATIONS, ALCOHOL, COFFEE, TEA, TOBACCO and other
substances will alter the requirements for certain nutrients.

The MDR and RDA figures are based on a statistically "AVERAGE ADULT" and
include a safety factor.  An individuals living environment (water and air
quality) and mode of living (stress, etc.) may alter ones requirements.
Some individuals may inherently require more of specific nutrients than others
of similar age, sex, size and lifestyle.  Because there are so many variables
involved, absolute accuracy is not possible and this program cannot presume to
ensure your particular needs.  Moreover, the MINIMUM DAILY REQUIREMENTS are
just that, MINIMUMS.

Considering that the nutritional quality of ALL FOODS IN GENERAL has been
decreasing with time, it behooves us to seriously consider supplimentation.

In order to get together a software package such as this, considerable time
must be spent poring over the available charts that contain the nutritional
values of food items.  There are several such charts and the combined
information from all of them is still incomplete.  Thus, there are some zeros
in the data base.  What this means to you is that you will be getting more
nutrients than are being displayed on the screen.  Do not be alarmed if your
daily regimen, when analyzed, shows that you have not met the MDRs for vitamin
K, Choline, Inositol, Selenium and Iodine; the standard charts provide a "0"
for these nutrients in about 2/3 of the foods.  This does not necessarily mean
that the nutrient is missing.

There is a portion of this software which deals with PROTEIN BALANCE; a complex
subject beyond the scope of this file.  For total information on protein
balancing; what it means and why it is beneficial, read Dr. Ballentines book:
"Transition to Vegetarianism".  It is not necessary to be a vegetarian in order
to benefit from protein balancing; the book merely offers an excellent
explanation.

All comments regarding this program will be sincerely appreciated.

Now, I would like for you all to do me a favor.  Next time you go to your local
health food store, tell them about this program and mention that they should be
selling it to their customers.  Then give them my address.  Thanks.


ENJOY THE PROGRAM and GOOD HEALTH TO YOU ALL.

Bill Fitzpatrick


|||||||||| PROGRAM OPERATION ||||||||||||||||||||||||||||||||||||||||||||||||||


THE FOLLOWING IS THE TEXT FROM THE USERS MANUAL.  IT SHOULD BE FOLLOWED
WHILE THE PROGRAM IS RUNNING AS IT MAKES REFERENCE TO SCREENS WHICH ARE BEING
DISPLAYED.

| p2 |

This is the main command screen.  All activities branch out and eventually
return to this central point.  This is the screen you will see when you first
start the program.

"Now doing:"...displays "MEAL" if you are building a meal and the recipe name
               if you are building a recipe.

"Ideal BW......displays your IDEAL body weight which you will input.  If you
               have not input your weight, it displays a default value of 19
               pounds.  Your IDEAL weight is what you would weigh if you had
               a relatively low amount of body fat.

"Portions".....displays how many portions into which you have divided a meal or
               recipe for purposes of analysis or transfer.

"Meals"........tells you how many of the six allowable meals per day you have
               set up.

"Recipes"......tells you how many of the 270 allowable recipes are currently
               stored on the disc.


Each box at the bottom of the screen contains a possible command.  If one of
the letters or symbols is highlighted, the command is available for you to use.
To initiate the command sequence, press the illuminated letter or symbol.
Either capital or lower case letters are acceptable.

The blinking "N" is asking you to press it in order that you can enter your
name and subsequently your ideal body weight.  Press the "N" now.

FROM NOW ON, ALL SINGLE STROKE KEY ENTRIES WILL BE SHOWN IN BRACKETS < >.

The <K>scr command blanks the screen if you wish to have the screen off but
leave the program running.  Any key restores the screen.  Try it.

You will want to know the number of calories that you expend during your daily
activities.  The EXERCISE screen is for that purpose.

Initiate the <E>xer command now.

| p4 |

There are 48 common activities listed on the EXERCISE screen.  Each activity is
preceded by the number of calories per hour it requires, based on a default
weight of 150 pounds.  Type in your TRUE (not IDEAL) weight, then <ENTER>.

Notice that the colories per hour for each activity has adjusted itself to the
weight that you have input.

The first activity, "Carpentry" is now highlighted.

Experiment with the <TAB> <SPACEBAR> and <BACKSPACE> to move the highlighting
bar in front of the various activities.  Select an activity that you perform on
a daily basis and move the bar in front of it.  Press <ENTER> to select that
activity.  Now type in the number of MINUTES per 24 hour day that you spend
at that activity.  The selected activity is now permanently highlighted and is
preceded by the number of minutes you entered.

The accumulated time and colories expended are now displayed.  Continue doing
this until you have HONESTLY accounted for 24 hours 0 minutes.

To CHANGE a time, highlight it, press <ENTER> to select it, type in the new
time, press <ENTER>.

To DESELECT an activity, highlight it, press <ENTER> and type in 0 <ENTER>.

If an activity is not listed you will have to approximate.

When you are done, exit this screen with <ESC>.  All values will be held in a
disc file under your name.  When you quit and return to this program at a later
date, entering your <N>ame upon start up will call up the saved file so you will
not have to re-enter the information.  If you make changes, the file will keep
the new values.  The program will accomodate files for SIX people.

All values for exercises are approximate and depend upon the individuals
involvement.  For example, in tennis, a game of doubles is less strenuous than
a game of singles.

| p6 |

You should now be back in the main screen.

You may use the <I>nspect command to inspect the nutritive value of one of the
food items in the data base.  Try it now.

The inspect command takes you to the first food screen with the menu displayed
below it.  Experiment with the <SPACEBAR> <TAB> and <BACKSPACE> to move the
illuminated bar around the various screens and foods.

Instead of the tab and backspace, you may also select a food catagory by
pressing the first letter of the category name as shown in the menu.  Try it.

Notice that "Now doing:" reminds you of why you are in this screen and that the
highlighted food is displayed, with a longer description of the food, at the
bottom of the screen.

Highlight "Beans,limas".  Select this food by pressing <ENTER>.


Now input the number of standard units (for lima beans it is one cup) you
want to examine.

The permissible range is .01 to 20 s.u. (standard units).

Handy <C>onversion charts may be called up if you need them.  Try it.

Input 1 <ENTER> now to select one cup of lima beans.

| p8 |

You are now in the VITAMIN screen.  The vitamins and their units of measurement
are displayed in the leftmost two columns.

               IU  =  International Units
               mg  =  milligrams (one thousandth of a gram)
               mcg =  micrograms (one millionth of a gram)

In the rightmost columns are displayed the MDRs (minimum daily requirements),
RDAs (recommended daily allowances) along with a reserved space for a possible
new standard.

The amount of each vitamin in 1 cup of Lima Beans is displayed in the boxed
column labeled YOURTOTAL and to the right of that are the % of the MDR figures.

For clarity, all values below .01 and percentages of less than 1 are not
displayed.

Everything commented on here applies equally to the MINERAL screen which is
viewed by pressing the <SPACEBAR>.

Pressing the <SPACEBAR> again takes you to the PROTEIN ANALYSIS screen.

| p10 |

Although we can use fats and proteins to meet our caloric requirements, they
do not make the best fuel.  It would be better if we could limit our intake of
these nutrients to only that which is absolutely necessary.  We could then
vary our carbohydrate input to provide us with the needed calories.  This is
desirable because carbohydrates make the most efficient fuel.

Proteins are made up of chains of amino acids.  Simplistically, when protein
is digested it is broken down into amino acids and these amino acids are
then re-assembled to meet the various needs of the body.

If, during re-assembly, some of the necessary amino acids are not available,
our body has the capacity to manufacture them.  However, there are 8 amino
acids which we can't manufacture.  These are called the ESSENTIAL AMINO ACIDS.
The proteins we consume must contain these amino acids in minimum amounts.
Our body weight (less the fat) is the major determining factor for these
minimum amounts.

Knowing this, it is then possible to adjust our protein intake so we only
consume the necessary amino acids but NO MORE.  Before the computer, the
process to track and control ones amino acid input would have been very tedious.

The PROTEIN ANALYSIS screen allows us to perform this juggling act with a fair
amount of ease and accuracy.  The trick here is to get the bars, each of which
represents one of the essential amino acids, to simultaneously reach the 100%
mark.  You can accomplish this by adding or subtracting foods from your recipe
or meal and then analyzing the results.

To make it a little easier to balance the amino acids, use the <F>ind command
now.

Lima beans are WEAK in the amino acid combination Methionine/Cystine so we
want to find a food which is STRONG here.  The <F>ind command starts a search
through the data base to locate such a food.  If it finds one, the name of that
food will be printed in the plus box.  It will also be looking for a food that
is WEAK in Isoleusine to compliment the fact that Lima beans are STRONG in it.
If it finds one, the food name will be displayed in the minus box.  Also
displayed will be the value 1.00 , meaning one standard unit, and below that,
the standard unit; cup, whole, tsp, etc.  The bars will be extended by the
amount that 1.00 standard unit of the found food adds to the initial value
and the percent figures will be increased by the same factor.  The use of the
<+> or <-> key will allow you to raise or lower the amount of found food that
is being considered.  If during the search, the routine finds a complimentary
food whose contribution will be so low as to be insignificant, that food is
bypassed.

Using the <M>ore command instructs the routine to find the next food whereas
<N>o more, exits the find routine.

You can use <F>ind to help you balance; another food item during inspect, a
meal or a recipe.


   A COMPLETE protein is one that contains all 8 essential amino acids.

   A BALANCED protein is one that contains all 8 essential amino acids
   in proportions that causes all bar lengths to be approximately
   the same.

NEVER accept a daily regimen whose analysis reveals that even one of the bars
hasn't made at LEAST 100%.  In fact a fudge factor of +20% would be a good idea.
If you don't get enough protein, one of the first things to be sacrificed by
your body is muscle tissue.

Do not expend undue effort with this part of the program, it is not that
important to be so precise in balancing your protein.

Use the <SPACEBAR> to go to the next screen.

| p12 |

The CALORIE screen displays the remaining information about 1 cup of Lima beans.

All figures on this screen are rounded to whole numbers and may appear to total
incorrectly; at worst, they are off by only 1.

Shown for reference are the recommended maximums and minimums for:

               % of calories from fat
               mg of cholesterol
               gms of fiber


Fiber figures are for 'crude fiber', not the new 'dietary fiber' standard.
Dietary fiber figures are currently incomplete.

Within the 'required colories' box is the figure arrived at in the exercise
portion of the program.  Eat less than this figure if you want to lose weight,
more if you want to gain.



<BACKSPACE> through the screens if you wish and <SPACEBAR> from the calorie
screen to return to the main screen.

| p14 |

Notice that "Recipes:" shows some number after it.  This is the number of
recipes stored in the disc directory "RECIPES".

Use the <L>ist command now to see the recipes.

Category is now displaying "1:MAINDISH".  This is the first of 9 categories.
Use the <TAB> to advance through the categories.

The row of numbers "123456789012345678901234567890" indicate the 30 recipe
locations within the selected category, the first group of "1234567890" being
recipe numbers 1-10, the second group being 11-20 and the third group 21-30.
Some of the locations are filled with TEST recipes which you will not want to
keep.  Later, you will see how to get rid of them.  When you first start to use
the program a dash will be displayed in place of the numbers because the
position will be empty.


The box in the center of the screen displays the numbers and names of the ten
recipes stored in the group in which the cursor is currently located.

Use the <TAB> <SPACEBAR> <BACKSPACE> to move the illuminated cursor through the
categories and recipe locations.  If the cursor is on an occupied location, the
name of the recipe is displayed after "Recipename".  That recipe is then
considered 'selected'.

If any of the 270 (9x30) possible locations contains a recipe you may 'select'
and examine the <I>ngredients of that recipe.  Examine the ingredients of
several recipes and use <ESC> to cancel the list function.

| p16 |

The program supplies you with a few recipes but you will want to put your own
recipes on file.

For the first time through, let's make a duplicate of a recipe already on file;

                              9MEATLESS LOAF

The recipe name is prefaced by a number that indicates how many servings are
in the recipe.  It is a good idea to preface the recipe name with the number
of servings it contains, as you will soon see.

Use the <C>reate command and then the <R>ecipe command.

Name your recipe 9MEATLESS LOAF.

We want all recipe names in capitals and the computer does this for you.

When you have named your recipe, a box will appear on the screen.
This box holds the ingredients, as many as 10.  When you reach 10, you will
be politely informed.

Get the first ingredient with the <F>ood command and you are in familiar
territory again.

| p18 |

Note the portion of the screen that is displaying "0 foods of 10".  This tells
you how many of the 10 foods in your recipe that you have selected.  For now,
ignore the other commands on that same line.

Ignore also the dashes in front of some of the foods.

Using the <TAB> or the 'first letter' option get the illuminated bar into the
vegetable list and highlight 'Carrot' with the <SPACEBAR>.  Select the carrot
with <ENTER> and input <2> <ENTER> to get 2 whole carrots.  Using <ESC> go
back to the main screen briefly.  Note that 2 carrots are now in the recipe.

At any time during the creating of a recipe you may <A>nalyze the contents from
the main screen.  Try it.  Every new food you add will increase the nutritional
value of the recipe and you will see the increase when you analyze.

For now, go get another <F>ood.

By highlighting and selecting, acquire the remaining ingredients for the
recipe:

               Mushrooms        1 cup
               Onions           1 cup
               Zucchini         1 cup
               Egg,lar          1
               Rice,brown      .5 cup
               Oatmeal          1 cup
               Sweet potato     1
               Soybeans       1.5 cups
               Wheat Germ       1 cup

Each food that is selected for the recipe is permanently highlighted to help
you keep track of what you are doing.  You can always <ESC> to the main screen
to view your progress and analyze if you wish.

When you have the 10 ingredients for the recipe, <ESC> back to the main screen.

| p20 |

We have now completed the recipe "9MEATLESS LOAF".

Let's analyze a serving of this recipe.  <D>ivide it into 9 portions pressing
<ENTER> after typing in the 9.

The nutritional value of 1 serving of 9MEATLESS LOAF will be displayed on the
analysis screens if you answer (Y).

OK now lets <S>tore the recipe on disc.  Use the <S>tore command now.

If this were a new recipe that you wanted to save you would put it into an
empty location within the category to which it belonged.
For practice, we have made a duplicate and we will simply "overwrite" (store
it on top of) the recipe by the same name.

Using the appropriate keys just as you did in list, highlight the
'9MEATLESS LOAF' recipe currently in position '5' of the category 'MAINDISH'
and <S>tore the new recipe on top of the old using the <S>tore command again.

The old 9MEATLESS LOAF recipe is now gone and the new one is in its place.

Overwriting an old recipe with a new one is one of the ways to get rid of an
unwanted recipe.  It is also a good way to get rid of a wanted recipe too,
so be careful!

Now, <R>ecall the recipe you have just stored using the <R>ecall command.
Highlight the recipe as you did before and use the <R>ecall command again
to bring the recipe up.

The filespace on the disc where this recipe was stored is now filled with
blanks.  You may re-store this recipe in another location or if you want to
get rid of it you can use the <*>clear command.  But don't do that now because
we want to attach some notes to this recipe and then store it again.

| p22 |

Initiating the <N>ote command brings up two blank fields on the screen; one
labeled NOTES and the other, INSTRUCTIONS.  You may use these fields to attach
information to your recipe.  These note fields will remain with the recipe
and will be stored and recalled with it.  They will also be deleted should you
clear the recipe.

Using the <N>ote command will delete any existing note attached to the recipe.
If you just want to see the note, use the <V>iew command.

There are no editing capabilities for these notes except for the backspace, so
use care when writing your notes.  When you leave the first field labeled
NOTES you cannot backspace into it again.

The notes shown on the left are the correct ones for this recipe so for
practice, type them in.  When you are done, <V>iew the note and then <ESC>.

| p24 |

READ THIS PAGE BEFORE INITIATING ANY COMMANDS!

The printer routine, which is activated by the <#>print command, prints your
recipe and notes on standard 4x6 tractor feed file cards.  It is up to you
to set your printer for CONDENSED type.  You may print your recipes on regular
computer paper if you wish but the file cards are handy to take to the kitchen
where you will most likely keep your recipes.  If you DO NOT set your printer
for CONDENSED type, the printout will NOT be correct and if you are using file
cards you will be printing on the platten.  Also, your computer may issue an
extra LINE FEED for each carriage return.  You may have to send a code to your
printer to instruct it to CR only.  See your printer manual for further details.

The attached notes do not have to be up on the screen in order to be printed.

If you <D>ivide the recipe into portions before you print it, the printout
will show a few of the nutritional attributes for one serving of the recipe.

A sample printout is shown on the left.

If you are set up to print (Port #1, CONDENSED type) go ahead and <#>print
the recipe.


It is suggested that you do your printing of recipes in the same session
that you will be printing your DAILY REGIMENS in order to save time re-loading
your printer with file cards.

The file cards can usually be purchased at any computer supply store, Dalton
computer stores or sometimes at stationary stores.  You will find a packet of
cards included with this program to get you started.

<S>tore the recipe now, perhaps on top of one of the TEST recipes.

NOTE
The printer routine will use printer port #1 on your computer.  If your printer
is attached to a different port you should either move it or use the DOS
redirect command.  Consult your DOS manual for further information.

| p26 |

Occasionally you will want to look through the foods in the data base for an
overview of a foods nutritional quality or to merely satisfy your curiosity.

In that event, the <B>rowse command can be used.

The browse screen is essentially the four analysis screens rolled into one,
with a couple of additional handy features but lacking details.

Use the <TAB>, <SPACEBAR> and <BACKSPACE> keys to move about in the data base.

The use of the <+> or <-> keys adjusts the sensitivity of the PROTEIN display
by temporarily changing the body weight.  This makes it easy to see the
Amino Acid balance of any protein containing food.

The <%> key is a TOGGLE, which means that it flips back and forth between one
condition and another.  There are several toggles used in this program and you
will be introduced to them soon.  In one state, the <%> key causes the display
of vitamins and minerals to be in their units.  In the other state, the display
will be in the % of MDR.

Try the various functions in the browse screen and examine some foods.  <ESC>
when you are finished.

| p28 |

Creating a MEAL is very much like creating a recipe.

The <C>reate and then <M>eal options are chosen and you are supplied with a
box that can contain as many a 7 foods.  Do this now and go get a <F>ood.

The <->Search command is a toggle.  Normally, search is On.  Hit the <-> key
a couple of times to verify this and leave it On.  When search is on, dashes
will appear in front of some of the foods in the category in which the moving
bar is currently located.

When you are building the meals for your daily regimen the computer keeps
track of the nutrients in those meals and compares them to the MDR.  While
you are getting additional foods the program marks the foods that contain
significant amounts of nutrients for which the MDR has not yet been achieved.

The dash indicates that a STANDARD UNIT of the food contains at least 20% of
the MDR of at least one nutrient that you are short on.

For example:

If you HAVE NOT yet achieved the MDR of Vitamin A:

               all foods containing at least 20% of the MDR
               of Vitamin A will be marked (top of opposite page).

If you HAVE achieved the MDR of Vitamin A but not the MDR of Vitamin B1:

               all foods containing at least 20% of the MDR
               of Vitamin B1 will be marked (bottom of opposite page).

By this method the following list of nutrients is processed from left to right:

A, B1, B2, B3, B5, B6, B12, B15, C, D, E, K, P, Biotin, Choline,
Folic Acid, Inositol, PABA, Sodium, Calcium, Phosphorus, Potassium,
Magnesium, Selenium, Iodine, Zinc, Iron, Manganese and Copper.

This is one of the ways that the computer helps you in your selection of foods.

| p30 |

Another aid to selecting foods is the use of the </>Display command.

The </> is a toggle which causes a small window to be displayed.
This window contains a list of nutrients (read vertically) and several symbols.

The meaning of these symbols is as follows:

*      For the food that the moving bar is currently on;
       If a standard unit of the food contains at least 20%
       of the nutrient directly below it then a * is displayed.

+      If the MDR of that nutrient has been achieved then
       a + is displayed.

There are several nutrients whose existance in food is not very well documented
or for which there is no established MDR.  These nutrients are marked with a ?.
You may leave this window up while you move about the food screens; it will
stay out of your way.

Using the <->Search, </>Display and <?>User search function (described on the
following page) you will be able to zero in on the very best of the foods and
achieve your MDRs without consuming excessive calories.

| p32 |

The <?>User search command allows you to instruct the program to mark the foods
which contain at least 20% of the MDR of up to 5 nutrients of your choice.

By moving the pointer in front of the nutrient with the <SPACEBAR> and marking
it with the <M> key you may select up to as many a five nutrients.

If you <M>ark, for example, A, C, Potassium and Iron only those foods will be
marked which contain at least 20% of the MDR of ALL the marked nutrients.

Many foods contain abundant quantities of one, two or even three nutrients
but often NO foods will be marked if:

          You ask for four or five nutrients to be marked.

               or

          You ask for nutrients for which there is little or no information.

It is advised, therefore, that you don't mark the following nutrients:

               B15, P, Choline, Inositol, PABA, Selenium and Iodine

For practice, mark A, C and Potassium then <ESC> back to the food screens.
Note that "Searching for A, C, Potassium" is displayed.  From now on, only the
foods containing at least 20% of the MDR of ALL these nutrients will be
marked.  To restore normal operation initiate <?>User, wait for the user
screen then <ESC>.

While we're here building a meal, get 1 cup of Broccoli to take to the main
screen.

| p34 |

While you are building a meal you may <R>ecall a recipe and put a PORTION of
that recipe into your meal.

<R>ecall the recipe "4 BEEF STROG"

After the recipe has been recalled, use the <D>ivide command to divide it into
portions.  This is why you prefaced the recipe name with the number of servings
it contains.

The <T>ransfer command will then move the portion over into the meal.

Since recipe names are in capital letters it is easy to identify which part of
a meal is a portion of a recipe.

After you have <A>nalyzed the meal and are satisfied that it is fairly well
balanced, you will want to put the meal into your daily regimen.

Use the <D>aily command for this.

| p36 |

The daily regimen screen contains six cells, one for each meal.  You may want
to consider these cells as representing BREAKFAST, SNACK, LUNCH, SNACK, DINNER
and SNACK.

Some people prefer (or only have time for) 3 heavier meals.  Others tend
towards more frequent but lighter meals.  You may use these cells any way you
see fit.

To store your meal in a cell, first <H>ighlight the cell and then, using the
<S>tore command, drop the meal into the cell.

Should you try to store a meal in a cell that is already occupied, you will
get a warning.  You may then move to another cell if you wish or you may ignore
the warning and overwrite the existing meal.

The <E>xit command will take you back to the main screen with your meal if you
have not stored it and without if you have.

If you haven't already done so, <S>tore your meal in one of the cells.

| p38 |

Don't do it now but be aware that once your meal has been stored in one of the
cells, you may recall it (or any other meal) with the <R>ecall command after
first <H>ighlighting the desired cell.  You will then automatically be taken
to the main screen where you can delete it or make changes.

The <A>nalyze command will take you through the vitamin, mineral, protein and
calorie analysis screens just like it does from the main screen.  From here
however, you will be analyzing the nutritional value of the TOTAL of all the
cells.

The Meals counter on the main screen tells you how many of these cells are
occupied.

When your daily regimen contains adequate amounts of protein, fats,
carbohydrates, calories and at least the MDR of vitamins and minerals you have,
in essence, a PERFECT day.

The <@>print command will provide a copy of this day (on file cards if you
are so set up).

If you generate an assortment of these cards and keep them handy in the
kitchen, on any given day you can grab a card at random and by eating ONLY what
is on that card, be assured that you are doing the best you can.

After you have made a printout of your daily regimen, the <*>clear command will
erase all cells.

Use <E>xit to return to the main screen.

| p40 |

The <F>iles command brings up a list of individuals who have exercise files.
Instead of typing in your name at the beginning of a session, you may select
your name from this list.  You can also delete an exercise file from the list.

The <E>rase command will remove a food from a recipe or meal.  Simply use
<E>rase, highlight the food to be removed with the <SPACEBAR> and use <E>rase
again.  If you change your mind use <ESC>.

The <Q>uick command is a toggle.  If quick is ON, only the protein analysis
screen is displayed when you use the <A>nalyze command.  If you are doing a
daily regimen and are trying to juggle your amino acids into perfect balance,
this can be a time saver.

The <H>elp command brings to the screen a summary of commands.  There are
command summaries available from the main screen and the foods screen.

The <!>exit command quits the program and returns you to the operating system.

The <%> command, which is not prompted, allows you to change the % of the MDR
at which the foods are marked.

||||||||| END OF USERS MANUAL |||||||||||||||||||||||||||||||||||||||||||||||||

This program was written in Quick Basic v3.0.  Assembly language subroutines
are from Crescent Softwares' QuickPak and QuickPak2.