10 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). 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! 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 purchase 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, 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 show 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. 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 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 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: 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.