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PC NUTRI-DIET BY SHIMAR PRODUCTIONS 213 Brandywyne Street Friendswood, Tx 77546 (713) 482-9381 Copyright (C) 1989 Portion (C) Copyright Shimar Productions Microsoft Corporation Release 1.0 1988, 1989 All rights reserved. All rights reserved. ----------------------------------------------------------------- TABLE OF CONTENTS SHAREWARE LICENSE AGREEMENT..................2 INTRODUCTION.................................3 The Data File...........................3 The Program.............................3 HARDWARE REQUIREMENTS........................4 HOW PC NUTRI-DIET IS ORGANIZED...............4 DISTRIBUTION DISKETTES.......................5 MAKING WORKING COPIES........................6 GETTING STARTED..............................7 A SESSION WITH PC NUTRI-DIET.................8 Menu Selections......................8 FOOD ANALYSIS AND MEAL PLANNING.........8 Food Categories......................8 Food Items...........................9 Nutrients............................9 Measurements........................10 Amount..............................10 Summary of Food and Composition.....12 SUPPLEMENT FOOD DATA MANAGEMENT........13 DIETING................................14 Register............................14 Update..............................15 Log.................................16 Formulas Used in Diet Calculations..16 DATA INPUT LIMITS...........................18 OTHER IMPORTANT FEATURES....................19 TABLES......................................20 Equivalent Measures....................20 U.S. Recommended Daily Allowances......20 Desireable Weights for Men.............21 Desireable Weights for Women...........21 ABBREVIATIONS...............................22 Page 1 ----------------------------------------------------------------- ****Shareware License**** Complete and return this registration form with a check or money order for $10.00 (U.S.) in order to be granted a single-user license. Registered owners will be notified of upgrades which will be made available at the cost of diskette(s), envelope and postage. They will also be elgible for free user support through mail correspondence. PC NUTRI-DIET REGISTRATION FORM ----------------------------------------------------------------- NAME ----------------------------------------------------------------- ADDRESS ----------------------------------------------------------------- CITY, STATE, ZIP ----------------------------------------------------------------- Send to: SHIMAR PRODUCTIONS 213 Brandywyne Street Friendswood, Tx 77546 ****NOTICE**** SHIMAR PRODUCTIONS MAKES NO WARRANTIES EXPRESSED OR IMPLIED REGARDING THE FITNESS FOR ANY PURPOSE, THE QUALITY, THE MERCHANTABILITY, OR OTHERWISE OF THIS PRODUCT. PC NUTRI-DIET IS A DIETING AID AND SHOULD NOT BE USED FOR ACTUAL MEDICAL PURPOSES WITHOUT THE APPROVAL OF YOUR PERSONAL PHYSICIAN. SHIMAR PRODUCTIONS SHALL NOT BE LIABLE FOR ERRORS CONTAINED HEREIN OR CONSEQUENTIAL DAMAGES IN CONNECTION WITH THE PROVISION, PERFORMANCE, OR USE OF THIS MATERIAL. ****COPYRIGHT NOTICE**** ALTHOUGH YOU ARE ENCOURAGED TO MAKE A BACKUP COPY OF PC NUTRI-DIET FOR YOUR OWN USE, YOU ARE NOT ALLOWED TO MAKE UNLIMITED COPIES. PC NUTRI-DIET IS PROTECTED BY THE COPYRIGHT LAWS THAT COVER COMPUTER SOFTWARE. IT IS ILLEGAL TO MAKE COPIES OF THE PROGRAM, EXCEPT FOR BACKUPS, AND IS ILLEGAL TO GIVE COPIES TO ANOTHER PERSON. Page 2 ----------------------------------------------------------------- INTRODUCTION PC NUTRI-DIET is a personal computer software product consisting of a data file and a program. The Data File: The source of the data is the entire USDA (United States Department of Agriculture) database known as Handbook 8 in the food profession. It features the nutritional composition of almost 5000 food descriptions. Handbook 8, in printed form, may be purchased at any U.S. Government bookstore for $7.00. In magnetic media form it may be purchased at a cost of $280.00 from The US. Department of Commerce, NTIS (National Technical Information Service). It is important to note that the data purchased from NTIS is contained on 12 diskettes and does not include any program for retrieving or displaying the data. The data has been recorded using a bulky character formatting technique. Each of the 5000 food item has 80 nutritional components and associated statistical data. The data for PC NUTRI-DIET has been compressed onto 1 diskette by using a binary formatting technique, eliminating the statistical data and selecting only 16 nutrients. The 16 nutrients selected include all those that are required by law on food labels. The Program: The program consists of three completely independent modules: 1) Food Analysis & Meal Planning 2) Supplement Food Data Management 3) Dieting. The Food Analysis & Meal Planning module provides an extremely user friendly method for retrieving and displaying food descriptions and associated nutritional data. A report is compiled of all selected foods with a summation of their nutrients and corresponding percentages of Recommended Daily Allowances. The Supplement Food Data Management module allows the user to add foods to the database. The Dieting module calculates daily calories to achieve user specified goals. The number of calories are based on sex, age, height, frame, starting weight and target weight. A daily log of user updates and resulting calculations is maintained for review and study. Page 3 ----------------------------------------------------------------- HARDWARE REQUIREMENTS PC NUTRI-DIET is designed to be used with IBM or IBM compatible personal computers with at least 256K of RAM Memory. The operating system required is PC-DOS or MS-DOS Version 2.1 or later. It may be used with one floppy disk drive or a hard disk drive. A compatible printer is optional, but it would allow for a hard copy of meal plans and dieting progress. HOW PC NUTRI-DIET IS ORGANIZED PC NUTRI-DIET is completely menu driven. The Main Menu provides access to the selected program module. The Food Analysis & Meal Planning module uses multi-windows to access the database of almost 5000 food items. One windows displays 22 food categories. Another window displays 20 food items at a time for the selected food category. Food categories and food items are selected by using the up arrow and down arrow keys to highlight the desired choice. The page up and page down keys are used to display a new set of 20 foods in the items window. The Supplement Food Data Management module also uses multi windows. The user may append, insert, change or delete food item entries. The Dieting module has a sub-menu for selecting one of the following sub-modules: 1) Registration 2) Update 3) Review. The Registration sub-module allows the user to setup a file with their personal starting statistics and goals. The calories required to mantain starting weight and calories to achieve target weight are calculated. The Updates sub-module allows the user to input their total calories for each day. The next day's required calories are then calculated. The next day's calories are affected by the amount of the previous day's calories. The Review sub-module allows you to review your diet history by displaying a day by day tabulation of caloric inputs and calculated results. Page 4 ----------------------------------------------------------------- DISTRIBUTION DISKETTES PC NUTRI-DIET is packaged with either two 360KB 5.25" diskettes or one 720KB 3.5" diskette. 5.25" Diskette #1 (PROGRAM DISK) has the following file: ND.EXE (Executable Program File) 5.25" Diskette #2 (DATA DISK) has the following files: NDCOLOR.DAT (Color or Monochrome Indicator) ND.HDR (Food Database Header File) NDFOOD.DAT (Food Database) 3.25" Diskette (PROGRAM/DATA DISK) has the following files: ND.EXE (Executable Program File) NDCOLOR.DAT (Color or Monochrome Indicator) ND.HDR (Food Database Header File) NDFOOD.DAT (Food Database) Page 5 ----------------------------------------------------------------- MAKING WORKING COPIES 5.25" FLOPPY DRIVE(S) Format one blank disk to include DOS by using: FORMAT A:/S (PROGRAM work disk.) Format one blank disk to exclude DOS by using: FORMAT A: (DATA work disk.) Copy the PROGRAM distribution disk onto the PROGRAM work disk by using: COPY A:*.* B: Copy the DATA distribution disk onto the DATA work disk by using: COPY A:*.* B: 3.5" FLOPPY DRIVE(S) Format one blank disk to include DOS by using: FORMAT A:/S (PROGRAM/DATA work disk.) Copy the PROGRAM/DATA distribution disk onto the PROGRAM/DATA work disk by using COPY A:*.* B: HARD DRIVE In addition to making working copies of the distribution disk(s), you may want to setup a sub-directory for PC NUTRI-DIET. First log onto the hard drive by typing C: Type MKDIR\ND Type CHDIR\ND You should see the prompt: C:\ND> Insert a work disk into the floppy drive and copy onto the sub-directory using COPY A:*.* If you are using 5.25" disks, repeat the above with the second work disk. Page 6 ----------------------------------------------------------------- GETTING STARTED NO HARD DISK - 5.25" FLOPPY DRIVE(S) Place PC NUTRI-DIET PROGRAM work disk in Drive A and boot up computer. You should see the prompt: A> Type ND After a few moments, the PC NUTRI-DIET introduction screen should appear. Remove the PROGRAM work disk from Drive A and insert the DATA work disk. You are now ready for a session with PC NUTRI-DIET. NO HARD DISK - 3.5" FLOPPY DRIVE(S) Place PC NUTRI-DIET PROGRAM/DATA work disk in Drive A and boot up computer. You should see the prompt: A> Type ND After a few moments, the PC NUTRI-DIET introduction screen should appear. You are now ready for a session with PC NUTRI-DIET. HARD DRIVE Boot up computer. You should see the prompt: C> Type CHDIR\ND You should see the prompt: C:\ND> Type ND After a few moments, the PC NUTRI-DIET introduction screen should appear. You are now ready for a session with PC NUTRI-DIET. Page 7 ----------------------------------------------------------------- A SESSION WITH PC NUTRI-DIET If the Instructions of GETTING STARTED were followed correctly, you should be looking at the INTRODUCTION screen. Press ENTER as directed by the last line of the INTRODUCTION screen. Now you should be looking at the NOTICES screen. Press ENTER again as directed by the last line on the NOTICES screen. You should now be looking at the MAIN MENU screen.: MENU SELECTIONS Menu selections are made by moving the highlight with the down arrow and the up arrow keys to the desired choice and pressing the ENTER KEY. The top choice is always highlighted when a new screen is displayed. Pressing the down arrow key moves the highlight down. Pressing the up arrow key moves the highlight up. There is an exception to highlight movement when the highlight is at the top or bottom. When the highlight is at the top, pressing the up arrow key moves the highlight to the bottom. When the highlight is at the bottom, pressing the down arrow key moves the highlight to the top. This "wrap around" feature provides a fast way of getting to the bottom of the list or back up to top of the list. FOOD ANALYSIS AND MEAL PLANNING Move the highlight to the top choice and press the ENTER key. The "food categories" menu will appear at the left side of the screen. FOOD CATEGORIES The "food categories" menu has 22 choices. Move the highlight to VEGETABLES and press the ENTER key. The first page of the vegetables "food items" menu will appear to the right of the screen. Page 8 ----------------------------------------------------------------- FOOD ITEMS Press the Pg Dn key. Notice that the next page of the VEGETABLES category "food items" menu appears. Press the Pg Up and the first page reappears. Press the END key and the last page is retrieved. Press the HOME key and the first page is retrieved. Pressing any letter A through Z retrieves the page of "food items" that contains a food beginning with that letter. Notice that the number of calories per 100 grams appears to the right to the right of each food. Press the right arrow key and notice that protein per 100 grams appears to the right of each food. The nutrients that can be displayed by successively pressing the right arrow key is shown in the list below: CALORIES PROTEIN CARBOHYDRATES FAT FIBER CHOLESTEROL SODIUM POTASSIUM VITAMIN A VITAMIN C THIAMINE RIBOFLAVIN NIACIN CALCIUM IRON PHOSPHORUS Pressing the left arrow key displays the previous set of nutrient values. Press the C key. The page with CABBAGE,BOILED is retrieved. Press the down arrow key as many times as required to move the highlight to CABBAGE, BOILED. Now press the ENTER key. The page of 20 "food items" is replaced by a window devoted entirely to the selected food item. Page 9 ----------------------------------------------------------------- MEASUREMENTS It is not necessary to type in the full name of the desired measure. One or two beginning letters of the name is all that is required before the ENTER key is pressed. Below is a list of the measurement choices: O OUNCE C CUP TA TABLESPOON TE TEASPOON J JIGGER P PINT Q QUART G GRAM M MILLILITER L LITER If no letter is typed before the ENTER key is pressed, then OUNCE is assumed. For our exercise type the letter C and then press the ENTER key. The word CUP appears to the right of MEAS: and the cursor moves and starts blinking just to the right of AMT: AMOUNT AMT is the abbreviation of AMOUNT. The amount can be an integer or a number with one decimal place, such as 1.5. For our exercise type the number 1.5 and press the ENTER key. The window is immediately filled with the amount of calories and the amount of each nutrient as well as the percentages of RECOMMENDED DAILY ALLOWANCES, % RDA. ACCEPT DATA (Y/N) Notice that the cursor is blinking just to the right of the phrase "ACCEPT DATA (Y/N)". If n (for no) is typed, the data in the window is erased and the cursor moves back to the right of MEAS: This feature is useful for either correcting mistakes or for a "trial and error" method of computing the amount of food to give a desired amount of calories and nutrients. Let us continue this session by typing y (for yes). Page 10 ----------------------------------------------------------------- SUMMARIZE (Y/N) The cursor is now blinking to the right of the phrase "SUMMARIZE (Y/N)". If y is typed, then a "SUMMARY OF FOOD AND COMPOSITION" screen appears with a list of all the selected foods, total amounts of each nutrient and total amount of each %RDA. We want our practice session to have more than one food in the summary, so please type n. If you typed n, then you should be back at the the FOOD CATEGORIES screen. Using the knowledge you have already acquired, add the following food to our "practice meal": BEEF BRISKET,CORNED,COOKED MEAS: OUNCE AMT:8 Type y after ACCEPT DATA (Y/N) and n after SUMMARIZE (Y/N) for the previous food. Now let's add one more item to the "practice meal" as follows: BREAD BREAD,CRACKED WHEAT MEAS: OUNCE AMT:1 Type y after ACCEPT DATA (Y/N), then type y after SUMMARIZE (Y/N). The SUMMARY OF FOOD AND COMPOSITION screen should appear as shown below: SUMMARY OF FOOD AND COMPOSITION DESCRIPTION OZ CAL TOTAL COMPOSITION %RDA CABBAGE, BOILED 12.0 72 CALORIES 720 BRISKET, CORNED, COOKED 8.0 573 PROTEIN 47.4 g 105.3 BREAD, CRACKED WHEAT 1.0 75 CARBOHYDRATES 32.3 g FAT 44.6 g FIBER 2.1 g CHOLESTEROL 224 mg SODIUM 2808 mg POTASSIUM 1071 mg VITAMIN A 294 IU 5.9 VITAMIN C 118 mg 196.7 THIAMINE (B-1) 0.35 mg 23.3 RIBOFLAVIN (B-2) 0.65 mg 38.2 NIACIN 8.3 mg 41.5 CALCIUM 156 mg 15.6 IRON 6.4 mg 35.6 PHOSPHORUS 406 mg 40.6 Page 11 ----------------------------------------------------------------- SUMMARY OF FOOD AND COMPOSITION The cursor is blinking to the right of the prompt, "MORE FOOD (Y/N)?". If the TOTAL COMPOSITION is unsatisfactory, it is possible to add more food to the meal. For now type n. The prompt now reads, "EDIT MENU (Y/N)?". The edit provides a means of "fine tuning" the meal. Type y and the prompt now reads: CHANGE/DELETE/END (C/D/E)?. Press the SPACE BAR and notice that the composition flips between "SINGLE" (for the highlighted food item) and "TOTAL" (for all foods combined). Type c for changing the amount of CABBAGE, BOILED. After MEAS=, type c for cup and after AMT=, type 1. Press the SPACE BAR several times to compare the new results. Now press the down arrow to go to the next food item, BRISKET. Press the down arrow again to skip to the third food item, BREAD. Type c for change. Press ENTER to default to ounces, then type 2 after AMT=. Press the up arrow to backup to BRISKET. Type c for change. Press ENTER to default to ounces, then type 6 after AMT=. Type e to end the edit. Type n after MORE FOOD (Y/N)?. Type y after SAVE MENU (Y/N)?. Then type NDMEAL after FILENAME: The file is saved as NDMEAL.MNU and we are returned to the MAIN MENU. Press the escape key, ESC, to return to DOS. The existence of the saved file NDMEAL.MNU can be verified by typing DIR. Now type ND to return to PC NUTRI-DIET. Press ENTER twice after the INTRODUCTION screen appears to get to the MAIN MENU. Press ENTER to select "FOOD ANALYSIS". This time the following question will appear below the MAIN MENU choices: READ FOOD MENU FILE (Y/N)? Type y to go to *.MNU directory window in upper left screen. Use the up/down arrow keys to highlight choice and press ENTER. Page 12 ---------------------------------------------------------------- The SUMMARY OF FOOD AND COMPOSITION screen will appear as shown below: SUMMARY OF FOOD AND COMPOSITION DESCRIPTION OZ CAL TOTAL COMPOSITION %RDA CABBAGE, BOILED 8.0 48 CALORIES 628 BRISKET, CORNED, COOKED 6.0 430 PROTEIN 38.3 g 85.1 BREAD, CRACKED WHEAT 2.0 150 CARBOHYDRATES 41.4 g FAT 34.1 g FIBER 1.5 g CHOLESTEROL 169 mg SODIUM 2289 mg POTASSIUM 792 mg VITAMIN A 196 IU 3.9 VITAMIN C 81 mg 135.0 THIAMINE (B-1) 0.37 mg 24.7 RIBOFLAVIN (B-2) 0.56 mg 32.9 NIACIN 7.3 mg 36.5 CALCIUM 138 mg 13.8 IRON 5.7 mg 31.7 PHOSPHORUS 344 mg 34.4 SUPPLEMENT FOOD DATA MANAGEMENT Type y after MORE FOOD (Y/N) to get to the "Food Category" menu. Press the up arrow key one time to put the highlight on SUPPLEMENTARY FOOD, then press ENTER. On the right side of the screen will appear the message: NO DATA IN FILE. Press the ESC key, then type y after the prompt ARE YOU SURE (Y/N). This will return us to the MAIN MENU. Press the down arrow key once to highlight SUPPLEMENT FOOD DATA MANAGEMENT, then press ENTER. The menu provides four database operations: APPEND for addiing a food to the end of the file; INSERT for inserting a new food between two existing foods; CHANGE for changing the data for an existing food: DELETE for removing a food from the database. With the highlight on APPEND press ENTER. Two windows will appear to the right of the menu. The first window is for displaying the names of the supplemental foods. The second window is for entering data for a new food or making changes to an existing food. The cursor is blinking at the first position of the food description. If you make a mistake, you can type n to the right of ACCEPT DATA (Y/N) after you have completed the form. Correct items do not have to be keyed in again. Just press ENTER to leave an item as is. Page 13 ---------------------------------------------------------------- After a new item has been entered and accepted its name is displayed in the window to the left. Insertions, changes and deletions can be made after at least one new food has been appended to the supplemental food database. Insertions are made in front of a highlighted existing food. Changes and deletions are performed on the highlighted existing food. After a new food is appended, it is re-scaled to 100 grams or approximately 3.5 ounces. Therefore when making changes, it may be easier to delete then re-enter the food item in the supplemental food database. After you finish your database transactions press ESC one or more times to return to the MAIN MENU. DIETING From the MAIN MENU place the highlight on DIETING and press ENTER. The DIET MENU appears. It has three (3) choices: REGISTER, UPDATE and LOG. REGISTER With the highlight on REGISTER press ENTER. The following prompt appears: REGISTER NAME: You may respond with any name containing up to eight (8) letters or numeric digits. For example: JANEDOE or 007 After you type in the name, a "Registration Form" screen will appear. It is straight forward and simple. The response to SEX (M/F) is M for male or F for female. The response to FRAME (S/M/L) is S for small, M for medium and L for large. The height and weight fields allow one decimal place. The date fields require two digits each for month, day and year. The slashes (/) are automatically provided. Page 14 ---------------------------------------------------------------- After the form is completed, two calorie calculations are made and displayed: 1) Daily calories to maintain TODAYS WEIGHT 2) Daily calories to achieve TARGET WEIGHT The prompt ACCEPT DATA (Y/N) at the bottom of the screen allows you to correct mistakes. If you type y, the data is written to the above named file and the DIET MENU re-appears. UPDATE With the highlight on UPDATE press ENTER. The following prompt appears: UPDATE NAME: Type in the same name used to register. After you type in the name, the UPDATE screen appears. Each time the UPDATE module is called, the date is automatically advanced one day. Therefore the UPDATE module should not be called until all the calories consumed for that day have been counted. The UPDATE begins with the cursor positioned for entry of ACTUAL WEIGHT IN LBS. This entry is optional. You may either enter the weight or press ENTER to skip this entry. After the weight is entered or skipped, the cursor is positioned for entry of the total calories. Enter the total calories for the day. Page 15 ----------------------------------------------------------------- After the calories are entered, the resulting weight is calculated based on the difference between maintenance calories and consumed calories. The prompt ACCEPT DATA (Y/N) at the bottom of the screen allows you to correct mistakes. If you type y, the data is wriiten to the log or history file corresponding to the named file and the DIET MENU re-appears. LOG With the highlight on LOG press ENTER. The following prompt appears: LOG NAME: Type in the name used in the update. A review of registration data and a daily log of the entire diet todate is displayed. FORMULAS USED IN DIET CALCULATIONS The dieting calculations concern the following: MAINTENANCE CALORIES (MC) = number of calories per day to keep your CURRENT WEIGHT (CW). DIETING CALORIES (DC) = number of calories per day to reach your TARGET WEIGHT (TW). DESIREABLE WEIGHT (DW) = The number of pounds based on your sex, height and frame size. Please see DESIREABLE WEIGHT CHARTS in the APPENDIX. ACTUAL CALORIES (AC) = Actual number of calories consumed today. CURRENT DATE (CD) = Today's Julian date. TARGET DATE (TD) = The Julian date that you want to reach your goal. Page 16 ----------------------------------------------------------------- MEN'S FORMULA MC = 725 + 31 (DW / 2.2) + 20 (CW - TW) WOMEN'S FORMULA MC = 525 + 27 (DW / 2.2) + 20 (CW-TW) MEN'S AND WOMEN'S COMMON FORMULAS DC = MC - 3500 ((CW-TW) / (TD - CD)) CW = CW + (AC-MC) / 3500 NOTE: CURRENT WEIGHT (CW) is overridden when actual weight is inputted. MAINTENANCE CALORIES (MC) is also overridden when actual data is available of an actual weight change over a period of at least 5 days. The formula used is: MC = (3500 * DELW + TC) / ND where: DELW = LW - CW i.e. Change in weight LW = Last weight CW = Current weight TC = Total calories consumed during days between weights ND = Number of days between weights . Page 17 ----------------------------------------------------------------- DATA INPUT LIMITS FOOD ANALYSIS & MEAL PLANNING The number of ounces of a single food item must be at least 0.1 and not greater than 32. If the number of ounces of a single item needs to exceed 32 ounces, then enter the item more than one time in the menu. SUPPLEMENT FOOD DATA MANAGEMENT A food description is limited to 31 characters (letters, numbers and special characters). The number of ounces must be at least 0.1 and not greater than 32. The following limits are based on 3.5 ounces of a food item: CALORIES..................1000 PROTEIN.....................50 g CARBOHYDRATES..............100 g FAT........................100 g FIBER.......................20 g CHOLESTEROL...............3000 mg SODIUM...................10000 mg POTASSIUM................10000 mg VITAMIN A...............10000 IU VITAMIN C................2000 mg THIAMINE ...................20 mg RIBOFLAVIN..................10 mg NIACIN......................50 mg CALCIUM..................10000 mg IRON.....................10000 mg PHOSPHORUS...............10000 mg DIETING AGE must be at least 12 years and less than 100 years. HEIGHT must be at least 48 inches and less that 97 inches. WEIGHT must be at least 80 lbs. and less than 1000 lbs. CALORIES for one day must be leas than 10000. Page 18 ----------------------------------------------------------------- OTHER IMPORTANT FEATURES MONOCHROME OR COLOR DISPLAYS The Data Distribution Diskette contains a file named NDCOLOR.DAT. This file has 1 record containing 1 digit. The value has been set to 0 for monochrome. To set the value to 1 for color, insert the working copy of the Data Distribution Diskette in the drive and use the DOS COPY command as shown below: A>COPY CON NDCOLOR.DAT<ENTER> 1^Z<ENTER> where ^Z = CONTROL - Z FOOD ANALYSIS AND MEAL PLANNING The weight assigned when using a household measurement , such as cup, is based on the weight of an equal volume of water. This should provide a suitable estimate for liquid food items or vegetables cooked in water. However, fluid measurements should not be used for dry food items or where high accuracy is needed. The planning of a meal may require one or more lengthy sessions on the computer. That is why menus can be saved and also why the escape key(ESC) is disabled during certain processes, such as editing of the menu. SUPPLEMENT FOOD DATA MANAGEMENT Foods added to the Supplemental Data Base are not sorted by the program. They are inserted in the order selected by the user. DIETING Each time the DIET Update program is run a backup file of the master record is created. To re-run the last update copy the backup file to the master record using the DOS COPY command as shown in the example below: A>COPY JOHNDOE.BAK JOHNDOE<ENTER> The DIET program works equally well for gaining weight as well as losing weight. After each DIET Update transaction, the amount of daily calories required for maintenance and the amount of daily calories required to reach target weight are re-calculated. If a person on a diet to lose weight consumes more than the calculated amount, then the amount of calories required to stay on schedule will be less than the previous day's calories. The opposite is true if a person on a diet to gain weight consumes less than the calculated amount. In that case the next days calculated amount of calories will be greater. Page 19 ----------------------------------------------------------------- EQUIVALENT MEASURES 1 kilogram = 2.2 pounds 1 liter= 1.057 quarts 1 pound = 16 ounces 1 quart = 32 fluid ounces 1 ounce = 28.35 grams 1 pint = 16 fluid ounces 3.52 ounces = 100 grams 1 cup = 8 fluid ounces 1 tablespoons = 1/2 fluid ounce 1 tablespoon = 3 teaspoons 1 teaspoon = 1/6 fluid ounce 1 jigger = 1.5 fluid ounces U.S RECOMMENDED DAILY ALLOWANCES (U.S. RDA) Adults and Infants Children Pregnant Children from Under or 4 Years Birth to 4 Years Lactating or Older 1 Year Women Protein g 45 18 20 45 Vitamin A IU 5000 1500 2500 8000 Vitamin C mg 60 35 40 60 Thiamin mg 1.5 0.5 0.7 1.7 Riboflavin mg 1.7 0.6 0.8 2.0 Niacin mg 20 8 9 20 Calcium mg 1000 600 800 1300 Iron mg 18 15 10 18 Phosphorus mg 1000 500 800 1300 From code of Federal Regulations, Title 21, Sections 101.9 and 105.3. Page 20 ----------------------------------------------------------------- DESIRABLE WEIGHTS FOR MEN Height Weight in Pounds Small Frame Medium Frame Large Frame 5ft 2in 115 126 138 5ft 3in 118 130 142 5ft 4in 122 134 146 5ft 5in 126 138 151 5ft 6in 130 142 155 5ft 7in 134 147 160 5ft 8in 137 151 164 5ft 9in 141 155 168 5ft 10in 145 159 173 5ft 11in 149 163 177 6ft 0in 152 167 181 6ft 1in 156 171 186 6ft 2in 164 175 190 6ft 3in 168 179 194 DESIRABLE WEIGHTS FOR WOMEN Height Weight in Pounds Small Frame Medium Frame Large Frame 4ft 11in 97 105 114 4ft 0in 100 109 118 5ft 1in 103 113 122 5ft 2in 107 116 126 5ft 3in 110 120 130 5ft 4in 113 123 133 5ft 5in 117 127 137 5ft 6in 120 131 141 5ft 7in 123 134 145 5ft 8in 127 138 149 5ft 9in 130 141 153 5ft 10in 133 145 156 5ft 11in 137 148 160 Based on Table 80, Hathaway and Ford, Heights and Weights of Adults in U.S. Home Economics Research Report No.10, ARS, USDA Page 21 ----------------------------------------------------------------- ABBREVIATIONS AMT=AMOUNT APPX=APPROXIMATELY APRCT=APRICOT ART=ARTIFICIAL ASC=ASCORBIC ACID BAN=BANANA BISCT=BISCUIT BKD=BAKED BLD=BOILED BN=BONE BRLD=BROILED BRN=BROWN BRSD=BRAISED BTTR=BATTER BX=BOX C=CUP CA PHOS=CALCIUM PHOSPHATE CA=CALCIUM CAL=KCAL=CALORIES CHERR=CHERRY CHOC=CHOCOLATE CINN=CINNAMON CKD=COOKED CL=CLASS CN=CAN CND=CANNED CNTNR=CONTAINER COCNT=COCONUT COMMER=COMMERCIAL CONC=CONCENTRATE CRCKRS=CRACKERS CRM=CREAM CRM=CREAM CROQ=CROQUETTE CTTNSD=COTTONSEED CU IN=CUBIC INCH DEHY=DEHYDRATED DI NA PHOS=DI SODIUM PHOSPHATE DIAM=DIAMETER DIL=DILUTED DRND=DRAINED E=COLUMN E AGRICULTURE HANDBOOK 8 ENR=ENRICHED EQ=EQUAL F=COLUMN F AGRICULTURE HANDBOOK 8 FE=IRON FL OZ=FLUID OUNCE FLAV=FLAVORED FLR=FLOUR Page 22 ----------------------------------------------------------------- ABBREVIATIONS (CONTINUED) FORT=FORTIFIED FRSTD=FROSTED FRTS=FRUITS FRZ=FROZEN FT=FAT GAL=GALLON GL=GLASS GM=GRAMS GR=GRAIN GRAN=GRANULES GRPE=GRAPE HI-MT=HIGH MEAT HI-PROT=HIGH PROTEIN HLVS=HALVES HYDR=HYDROGENATED IC=ICING IMITN=IMITATION IN=INCH INSTNT=INSTANT JNR=JUNIOR L/F(%)=LN/FT(%)=LEAN FAT RATIO LB=POUND LF=LOAF LG OR LRG=LARGE LIQ=LQ=LIQUIDS LN=LEAN LNG=LONG MARG=MARGARINE MED=MEDIUM MG=MILLIGRAM MILL=MILLED NA CAS=SODIUM CASIENATE NA=SODIUM NFDM=NON FAT DRY MILK NFDMS=NON FAT DRIED MILK SOLIDS NFMS=NON FAT MILK SOLIDS NT WT=NET WEIGHT OZ=OUNCE PAST=PASTEURIZED PC=PIECE PDR=POWDER OR POWDERED PK=PACK PKD=PACKED PKG=PACKAGE PKT=PACKET PNAPPL=PINEAPPLE POL=POLISHED PPD=PREPARED PREP=PREPARED Page 23 ---------------------------------------------------------------- ABBREVIATIONS (CONTINUED) PRESWT=PRESWEETENED PROC=PROCESSED PTTY=PATTY QT=QUART R-T-C=READY TO COOK REC=RECIPE RECT=RECTANGULAR REG=REGULAR RF=REFUSE RSTD=ROASTED RW=RAW SECT=SECTIONS SFLWR=SAFFLOWER SKN=SKIN SL=SLC=SLICE OR SLICES SLT=SALT SM=SMALL SNFLWR=SUNFLOWER SOL=SOLIDS SQ=SQUARE STBL=STABALIZERS STFFNG=STUFFING STK=STICK STR=STRAINED SUG=SUGAR SWTN=SWEETENED SYBN=SOYBEAN SZ=SIZE TBLTS=TABLETS TBSP=TABLESPOON TOT ED=TOTAL EDIBLE PORTION TSP=TEASPOON VAR=VARIETY OR VARIETIES VEG-S=VEGETABLE SHORTENING VEG=VEGETABLES VIT A=VITAMIN A VIT C=VITAMIN C VOL=VOLUME W/=WITH WDG=WEDGE WHL=WHOLE WHT=WHITE WO/=WITHOUT WT=WEIGHT WTR=WATER YEL=YELLOW Page 24 -----------------------------------------------------------------