Monster Media 1994 #2/Monster Media No. 2 (Monster Media)(1994).ISO/health/foodsm.zip/INFO

Text File | 1994-06-01 | 30KB | 552 lines

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   PROGRAM INFORMATION AND BACKGROUND

   Thank you for your interest in "PROGRAM FOR A SMALL PLANET" version
   6.0.  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, fiber, fat, and percentage calories from 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 6.0 greatly enhances previous shareware versions with many
   more features. 6.0 is shareware; you purchase 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). You also may GO SWR on COMPUSERVE to order (use registra-
   tion ID 2526). 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.  Purchase 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.  You get added Pantry
   "manual" files which add to the program to show you how to use its many
   features easily (see included Combo files).  As an added bonus for
   purchasing, you may get one or more of our other software programs at
   half price each (see orderfrm in Pantry).

   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, fat, dietary fiber
   and protein.

   One new feature is the display of fat information.  We show fat
   for the food combinations given.  We also show percent of calories
   from fat; this is an extremely popular method for control of fat
   and 15 to 30 percent calories from fat generally is preferred.
   (fat calories < 10 percent may also be unhealthy).  The above amounts
   are cumulated for the various combinations.  The program also shows
   the composition of fat (polyunsaturated, monounsaturated, saturated)
   although these amounts are NOT cumulated but are shown for the line
   item displayed.

   The program gives different levels of fat in some key foods,
   e.g. milk (whole, skim, 1%, 2%), chicken (no skin, light, dark, fried
   meat), turkey (no skin, light, dark meat).

   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 103 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. (See Combo files 1-9; in registered version).

   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!  (See Combo file 7 in registered
   version).

   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 fat, % fat, and saturated fat ratios
   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.  Usable protein
   differs from the amounts shown on food packages because the body
   does not use all the potential protein.

   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 might recommend 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.
   If you feel fatigued, you may wish to up you protein amount temporarily;
   the program allows you to do so without necessarily using high fat
   protein sources. You use complements (eff < 5) to supplement your
   protein instead of higher fat meat for example.

   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, cumulative fat, cumulative % calories from fat,
   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 higher Polyunsaturated/Saturated ratio than 1
   may help 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 EFF 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 fat 3D bar gives the fat daily percentage;
   the depth indicates the fat calories percentage to total
   calories on a sliding scale to give an idea of how much of the
   calories are from fat.

   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.

   While most of the time we eat enough protein in Western countries,
   at times we may not.  Stress is a big culprit instead in Western
   society and we may desire more protein when under stress.  A World
   Health Organization report outlined stress conditions: 1) heat /
   for unacclimatized people 2) heavy work e.g. athletes and others
   building muscle mass (although increase may not be large).
   3) Inadequate energy intake (calorie intake is too small and protein
   is used for energy instead of protein needs). 4) Infection
   Some people at times may feel fatigued and wish to increase protein
   intake without use of fatty protein sources.  This program is
   ideal for this with its protein efficiency measure (eff).

   The program helps us control these situations 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 (EFF <= 5.0 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 EFF factor.

   An example of our calculation of protein efficiency (EFF) 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 (EFF in section 3).   EFF 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 6.0 OVER 5.0:
   Adds more foods to food data base
   Adds fat and fat cumulative calculations
   Adds % fat from calories
   Adds Polyunsaturated/ Monounsaturated / Saturated fat
      (actual grams not just a ration)
   Rearranges headings for more readability
   Updates graphs for fat amounts
   Updates all food items for latest values.


     -----
   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: [phone]


   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.