18      
        
  The information below is from the Surgeon General's Report on 
  Nutrition and Health, Summary and Recommendations.

  ---> Indicates how this program helps you with the issue. 



  Key findings and recommendations:
  
  1- Eat a variety of foods
     
     ---> Section 3 shows foods from different standard food groups. 
          The selection screen allows you to exclude food from groups
          you may already have eaten from in order to include the
          variety of other groups.  Note: Our program does not have
          data on the fruit food group which of course is an important
          food group to add to your diet as well.

  2- Maintain desirable weight
  
     ---> Section 3 allows you to easily see which foods are high
          in calories.

  3- Avoid too much fat, saturated fat, and cholesterol
     
     ---> Section 3 shows amounts for fat and the % calories from 
          fat; also shown are the fat composition (polyunsaturated,
          monunsaturated, saturated) and cholesterol amounts.
          
     
  4- Eat foods with adequate starch and fiber
     
     ---> Starchy vegetables are one of the food groups shown in the
          table in section 3; fiber is clearly shown in section 3.
          See section 2 to list starchy vegetables (s food group).
  
  5- Avoid too much sugar
  
     ---> In general the foods in section 3 are low in sugar content
     
  6- Avoid too much sodium
  
     ---> Section 3 clearly shows sodium content of foods
     
  7- If you drink alcoholic beverages, do so in moderation
  

  Issues for most people:
  
       Fats and cholesterol: Reduce consumption of fat (especially 
       saturated fat) and cholesterol.  Choose foods relatively low
       in these substances, such as vegetables, fruits, whole grain,
       foods, fish, poultry, lean meats, and low-fat dairy products.
       Use food preparations that add little or no fat.
      
     ---> Section 3 gives information on saturated fat ratio (foods high
          in saturated fat are shown); we show cholesterol
          data also.

       Energy and weight control: Achieve and maintain a desirable
       body weight. To do so, choose a dietary pattern in which energy
       (caloric) intake is consistent with energy expenditure.  To 
       reduce energy intake, limit consumption of foods relatively
       high in calories, fats, and sugars and minimize alcohol 
       consumption.  Increase energy expenditure through regular
       and sustained physical activity.
       
     ---> Section 3 shows calories; the Pantry Files contain information
          and worksheets you use to track calories consumed and calories 
          used by exercise.  
       
       Complex carbohydrates and fiber: Increase consumption of whole
       grain foods and cereal products, vegetables (including dried
       beans and peas) and fruits.
       
     ---> These items are shown in section 3; you save the output
          in Pantry files to use for further action for example,
          recipes, menus, exercise limits, shopping lists, etc.
          For example, you choose the grain and vegetable food group
          items as listed in section 2 for use in section 3.  You
          also exclude undesirable food groups using the exclude
          procedure in section 3.  You save output from section 3 
          with the Alt-P function (toggling LOG file "on" and "off"
          when finished); then go into any Pantry file to save 
          your run to a ComboXX file (via Alt-F2).  In ComboXX you 
          further edit (see F1 help for all editing commands)
          those food groups from your run and develop shopping lists,
          recipes etc..  While you are viewing a ComboXX file, you
          can use the F8 key to bring in a shopping list to add
          foods to get at the store.  Use the F8 key again to see if
          you have any recipes which have the required food groups
          in it.  Use the F8 key again to see about how many calories
          to burn off with exercise in the exercise Pantry file.
          You may also desire to use the paste buffer to put data
          in to transfer to one or more files. 
                           
       Sodium: Reduce intake of sodium by choosing foods relatively
       low in sodium and limiting the amount of salt added in food
       preparation and at the table. 

     ---> Section 3 shows the sodium content of common foods
          
       Alcohol: To reduce the risk for chronic disease, take alcohol
       only in moderation (no more than two drinks a day), if at all.
       Avoid drinking any alcohol before or while driving, operating
       machinery, taking medication, or engaging in any other activity
       requiring judgment.  Avoid drinking alcohol while pregnant.
       
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    --->  Make sure to check labels on canned or processed foods you
          buy; processing often changes the unprocessed characteristics
          of foods as we show in section 3.