                WHITEWARE NUTRITION ANALYST MENU TREE

                      ADD FOOD                     ADD FOOD
                                                    
                      GRAPH DIET                   DELETE FOOD
          TEST DIETĴ                              
                     REVIEW DIET                  EXAMINE FOOD
                                                   
                     LIST NUTRS                   MAX NUTRS
                                                   Ŀ
                     MAXIMIZE NUTRS                           
                                      MOVE/EXAMINE FOODS
          BUILD PROGRAM DIET         
MAIN MENUĴ                            RECIPE
                     CHANGE PERSON  
                                     COMPARE FOODS
          UTILITIESEDIT UTILITIESĴ
                                     ADD NEW FOODS
                                     CHANGE PERSON
                     FILE UTILITIESĴ
                                     SAVE TEST DIET
                     ALTER RDAS     
                                      RETRIEVE PRIOR TEST DIET
          DESCRIBE PROGRAM
                   WHITEWARE NUTRITION ANALYST

          This is version 2.73 of Nutrition Analyst.
          Please send comments and suggestions to the author at:

                    James White
                    8544 Bryan
                    St. Louis, MO 63117

          Registered users may call for assistance: (314) 726-1584. 
     Registered users will receive the current version of WNA together
     with an expanded edition of the food libraries and some useful
     utilities at no additional charge.

          To register by MAIL: print REGISTER.DOC.  Fill it out and
     send with a check or money order for $32.95 (Missouri residents
     send $34.84 including 5.725% sales tax).  Sorry, no credit cards
     on mail orders.

          To register by PHONE, call Public (Software) Library,
     1-800-2424-PSL (Major credit cards accepted, Texas residents
     subject to 8% sales tax.)

          This program has two main parts.  In one part, you can
     choose foods for a daily diet and find out the total nutritional
     composition of the foods you have chosen.  In the second part,
     you can let the program select a diet for your particular
     nutritional needs.  All of the program analysis is on a daily
     basis.  When you print a diet, it will be given on both daily and
     weekly bases.  The first part is the "Test diet" section.  "Test
     diet" lets you select particular foods, one at a time, and keeps
     a running total of total nutrients (calories, protein,
     carbohydrates, fats, and important vitamins and minerals).  The
     "Build program diet" part generates a total daily diet, within
     the limitations you give it, either from scratch or starting from
     a partial diet created with the "Test diet" section.  Numerous
     built-in utility routines help analyze individual foods, adjust
     your nutritional requirements, and create a food database of your
     own from an extensive library of food items.

          The sections interrelate.  After choosing foods in "Test
     diet" for a while, selecting foods you desire (or perhaps your
     actual meals so far for the day), you can return to the main
     menu, select "Build program diet", and run that routine with the
     "Test diet" foods assumed as the basis for the analysis.  When
     "Build program diet" has finished, you can return to "Test diet"
     with the programmed diet intact, for further optimization.  While
     you are in "Test diet", you can go to "maximize nutrients" to
     hand-pick a food to, say, satisfy a particular lack.

           When you're done, you can save the test diet you have
     created for future reference or for later modification.

                     *** More detailed explanations. ***

          INITIALIZATION When you first start this program, you will
     be asked for your name.  (You should enter it exactly the same
     each time you begin the program.) When you enter your name, the
     program looks for your personal dietary requirements file.  If
     your file does not exist, the program will ask you various
     questions that are significant in determining your daily
     nutritional needs.  Then the program will create a data file with
     your estimated dietary needs.  [If you do not agree with the
     needs estimated by the program, there is a utility routine that
     will let you modify your personal needs.]

           MAIN MENU Here and elsewhere in the program, you may select
     an option by pressing the first letter of the desired choice OR
     by arrow keys and <enter>.

           TEST DIET This routine lets you construct a daily diet by
     selecting foods one at a time.  The food database that is loaded
     when you first enter the program contains a number of common
     foods.  These are sorted displayed alphabetically on three
     screens.  Press <Enter> to change screens, and select a
     particular diet item by typing the number of the food.  (You may
     exit this segment of the program by entering 0).

           After selecting a food by number, and before specifying a
     serving size, <F1> may be pressed to show you an analysis screen,
     relating the detailed composition of the food to your RDA.

           Serving size may be selected in decimal form (eg. 1.5 or
     .5) or by fraction (eg. 1/2 or 4/7), or even by "mixed" numbers. 
     I.e., one and a half servings can be 1.5 or 3/2 or 1 1/2. 
     Serving size is always on a daily basis, so if you want to
     specify 4 servings of something per week, enter 4/7.  In "adding"
     a food, you may enter a negative number to reduce the amount
     chosen of that food.  If you subtract more of that food than you
     had previously chosen, the quantity will be reduced to zero.

           After you select a serving size, the next screen presents a
     table with a cumulative analysis of all of the foods selected so
     far.  The bottom line of this screen (and elsewhere in this part
     of the program) is another menu, selectable (as usual) by initial
     letter or by left/right arrow keys.  The menu choices let you go
     back to the food displays to add more food, or choose a graphic
     display of the cumulative nutritional content of the foods you
     have selected so far, or go to the "maximize nutrients" routine,
     or review the diet selected so far, or Exit to the Main Menu. 
     (If you go back to the main menu, you can then go to Build
     program diet with your selected diet intact, if you want.)

           BUILD PROGRAM DIET This section creates a nutritionally
     balanced diet while trying to minimize calories.

           This routine is very calculation-intensive and runs for
     quite a while (several minutes with an 8088, depending on the
     size of your food pantry) once it starts.  A numeric co-processor
     is supported.

           At the beginning of the routine, you are asked to make
     several choices.  First, if you have selected foods in the Test
     Diet section, you are asked whether you wish to keep your test
     diet.  Then, you are asked whether you want to set individual
     limits on foods.  If you enter "y", you will be asked to set a
     general food limit--say, 2 servings, and then you will go through
     the foods in the data base to indicate how much of that food item
     is acceptable.  If you say no, you must still set a general
     limit, say 3 servings, applicable across the board to all foods. 
     (You can also set a non-limit like 99 servings, but--trust
     me--nobody could eat that much celery and mushrooms.) Finally,
     you will be asked to set a sodium rule for the program.  "No
     limit" will disregard sodium in calculating a program diet. 
     "Normal limit" will cause the program to try to stay under your
     sodium RDA.  "Restricted" will cause the program to try to reduce
     sodium substantially.

          When this routine has reduced calories to below 100% of your
     maintenance weight, the computer will "tootle" and display the
     message that the routine can be halted by pressing any key.  You
     may allow the routine to continue running, and it will eventually
     stop by itself when no further reduction of calories is possible.

          The algorithm of this section is a substantially modified
     linear programming routine.  One experiment you may want to try
     is to reduce your RDA for fat (using "Change RDA" from the
     Utilities section from the main menu).
          UTILITIES The rest of the program segments are contained in
     a Utilities submenu and are designed to make the main program
     segments described above as useful as possible.

          Change RDA allows you to adjust your individual requirements
     by entering new quantities for each nutrient used in the program
     analysis.  The RDAs used throughout this program are based on the
     October, 1989 Recommended Daily Allowances.

          Edit utilities takes you to a new sub-menu that allows you
     to modify your personal food library by deleting or adding foods
     from any of the food libraries (Move/examine foods).  Other
     options let you add new foods to the libraries from food label
     data or other available information (such as reference books)
     (Add new foods), compare foods (either two at a time or ranking
     all the foods in a library by nutrient), or create recipes, i.e.,
     build new foods by combining ingredients from the existing food
     lists.  When you create a new food with the Recipe utility, you
     may save the ingredient list for later retrieval and
     modification, and you may also include the new food as a
     permanent part of your pantry or food lists.

          Change person allows you to substitute a different person's
     daily requirements.  (Previously selected menus will be retained
     when you return to Test diet or Build Program diet.  This allows
     you to plan meals for the entire family.)

          File utilities include the miscellaneous disk operations.  A
     short submenu lets you retrieve a previously created test diet or
     save your current work for later reference.  Replace library
     allows you to substitute a previously created personal food data
     base.

                     *** Philosophy ***

          That's all on how to operate the program.  This section
     outlines the diet theories and rules that underlie the program.

          Proper nutrition is not an exact science.  Some people
     utilize the available nutrients in their food more efficiently
     than others, and personal idiosyncrasies simply cannot be taken
     into consideration in this kind of program.  The underlying
     theories of this program are from the mainstream of nutritional
     thought.  I have tried to disregard all of the fad diet concepts
     and base this program only on generally accepted nutritional
     principles.

          Basic to the operation of the program is the concept of
     Recommended Daily Allowances (RDAs).  These are based on standard
     nutritional requirements.  In this edition of the program, the
     RDAs are those published in October, 1989, by the National
     Research Council.

          One of the questions you answer to create your personal
     nutritional needs file is your desirable weight.  (Frequently
     used weight-height tables are available for reference at this
     point in the program by entering 0.) You are then asked to rank
     your daily activity level.  These two questions are used to
     determine your calory needs.

          (In surveys, most people believe that their reaction to food
     is unusual--most commonly, that they'll gain weight on less food
     than other people.  Most people are wrong, although recent
     research has cast some doubt on the traditional understanding. 
     Unless you have logged your caloric intake--all of it--for long
     enough to establish that your personal food utilization is
     unusual, you should assume that your reaction to food is within
     normal limits.)

          The definition of your activity level is obviously more
     subjective, but hopefully you'll be honest with yourself.  A
     typical office worker (largely sedentary, phone and light typing)
     is activity level 1.  A housewife with at least one child and no
     domestic help is about a 2.  Give yourself a 3 if your job
     requires effort equivalent to constant walking.  Ditch diggers
     and lumberjacks get 4s and 5s.  Your exercise program, no matter
     how energetic, should not be allowed more than 1/2 addition to
     your score unless you're a marathon runner or in constant
     strenuous training.

          The energy level calculated by the program is designed to
     maintain your desirable weight, based on your sex, age, activity
     level, and the other factors requested.  This is the place to
     stress that most nutritionists still believe that weight gain or
     loss is determined by calories (energy input) and activity
     (energy output) and by nothing else.  It matters very little what
     time of day you consume the calories, it doesn't matter whether
     the calories are mostly carbohydrates or mostly fats or mostly
     protein.  While the mix of protein, carbs and fat may affect your
     health otherwise, for weight loss (or gain) purposes, calories
     are calories.  The most common rule of thumb is that one pound
     equals 3500 calories--that is, if you consume calories exceeding
     energy usage by 3500 calories, you will gain one pound, and vice
     versa.

          The orientation of this program is to help you to choose a
     satisfying diet that provides the number of calories you need
     while suppplying your other daily needs.  Unless your doctor puts
     you on a crash diet for medical reasons, you'll be better off
     eating a properly balanced maintenance diet.  If you eat only the
     calories necessary to maintain your desirable weight, you will
     eventually reach that weight.  At the same time, you will have
     established a healthy pattern of eating that will last you a
     lifetime.

          Your protein requirement is determined by your age and sex
     (and, if you are female, your pregnancy and nursing status. 
     Pregnancy and lactation affect dietary needs dramatically, and
     are included throughout this program).  No distinction is made
     between complete and incomplete protein, since careful
     combination of the incomplete protein usually found in plants
     will result in complete protein.  For further information, see
     Diet for a Small Planet, by Frances Moore Lapp.  (However, the
     author of this program also wrote a short program to analyze
     amino acid balances from various food combinations.  Extensive
     runs with both this aminos program and WNA have persuaded me that
     even pure vegans will get sufficient complete protein for a
     nutritious diet if they (1) eat total protein in accordance with
     RDA needs and (2) eat a variety of foods.  Medical texts warn,
     however, that vegans are at risk for vitamin B12 deficiency.)

          Carbohydrates are no longer adjusted in this program, and
     carbs are handled without distinction between complex and simple. 
     (In an early version, food values were modified from the values
     usually given to more closely estimate complex carbohydrates and
     natural sugars.) This program then requires, as recommended in
     most modern texts, that a normal diet contain a minimum of 48%
     carbohydrates (by calories).
          No more than 30% of the calories in your diet should be
     fats, and as little as possible of that should be saturated fats. 
     Fat is treated as a limitation on your diet, and is presented for
     reference in that manner.  (The Build Program Diet routine,
     however, will provide your RDA of fat as a minimum, and you may
     want to experiment with reducing your fat RDA with the Change RDA
     utility.  Build Program Diet also gives you the option of
     changing fat requirements temporarily.) Saturated fat and
     Cholesterol are also displayed as limitations.

          There continues to be intense controversy about whether
     consumption of cholesterol has any effect on cholesterol level in
     your body.  While cholesterol is essential to health, you don't
     need to eat any, since the human body manufactures more than you
     need.  In the absence of contrary medical advice, you may as well
     follow the current recommendation of the National Institutes of
     Health and limit cholesterol intake to 250 to 300 mg a day.  The
     latter figure is the one used in this program.

          Sodium also continues to be a nutritional puzzle.  While it
     is clear that excess sodium is harmful to persons who are subject
     to hypertension and other problems, some people seem to be able
     to tolerate sodium in larger amounts.  The Build program diet
     routine allows you to choose a personal sodium limit.

          I said above that this program avoids fads, but there is a
     substantial consensus that dietary fiber really is important for
     a properly designed diet.  There is little agreement about an
     appropriate level, so this program adopts a minimal requirement
     which is still substantially greater than typical American
     consumption.  If you find that your present fiber consumption is
     substantially less than this program recommends, you should work
     up to program levels gradually, in order to avoid intestinal
     disturbance.
          The vitamin requirements used in this program are those
     currently set forth as Recommended Dietary Allowances published
     by the Food and Nutrition Board, National Academy of
     Sciences--National Research Council in October, 1989.  You should
     always remember that RDAs are intentionally set somewhat high, in
     an effort to provide adequate nutrition to a diverse population. 
     Most people receive adequate nutrition at a level of 70% or so of
     the published RDAs.  Some minerals are not included in the
     published RDAs, but are given instead as ranges of "Estimated
     Safe and Adequate Daily Dietary Intakes." Of these, only
     potassium has been included in this program, on the reasoning
     that deficiencies of other minerals are unlikely in a diet which
     is otherwise adequate.

                     *** Acknowledgments ***

          Many sources were used to develop the bases and data for
     this program.  Indispensable are the food analyses by the
     Department of Agriculture, published in multiple volumes as
     Handbook 8.  Of great assistance was Jean Carper's Total
     Nutrition Guide (Bantam Books, 1987), which includes a great deal
     of unpublished food analysis from the Department of Agriculture's
     computerized database.  Other works relied on heavily are:
     National Research Council, Recommended Dietary Allowances (10th
     ed. 1989); Dorothy A. Wenck et al., Nutrition (second ed., Reston
     Publishing, 1983); Jean A. T. Pennington, Food Values of Portions
     Commonly Used (15th ed. of Bowes and Church, Harper & Row, 1989);
     Nutrition Almanac (Nutrition Search, Inc., McGraw-Hill
     Paperbacks, 2d ed. 1984); Ann M. Holmes, Nutrition & Vitamins
     (published as a volume of the Time Medical Reference Library,
     1983); Richard Ashley et al., Dictionary of Nutrition (Pocket
     Books, 1975). 

         ----------------end-of-author's-documentation---------------

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