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 nut(1)                                                               nut(1)
                                 2014.01.01



 NAME
      nut - analyze meals with the

 SYNOPSIS
      nut [dbname]
      Nut [FLTK OPTION]... [dbname]

 DESCRIPTION
      NUT allows you to record what you eat and analyze your meals for
      nutrient composition.  The database included is the USDA Nutrient
      Database for Standard Reference, Release 26.

      This database of food composition tables contains values for calories,
      protein, carbohydrates, fiber, total fat, etc., and includes all the
      nutrient data in the USDA database, including the Omega-6 and Omega-3
      polyunsaturated fatty acids.  Nutrient levels are expressed as a
      percentage of the DV or Daily Value, the familiar standard of food
      labeling in the United States. The essential fatty acids, Omega-6 and
      Omega-3, are not currently mentioned in these standards, and a
      reference value has been supplied.

      You may search this list of foods and view nutrient values for
      different serving sizes; you may also rank foods in order of level of
      a particular nutrient.  You may change the daily calorie level to
      correspond to your personal metabolism, and the levels for fat,
      carbohydrates, fiber, and protein are automatically adjusted.  You may
      customize the ratios of carbohydrates to protein to fat to suit your
      personal regimen.  You may add your own recipes to the database, by
      creating them from the foods in the database.  You can also add foods
      from the information on commercial food labels. The program is
      completely menu-driven and there are no commands to learn.

      NUT can be called with an optional argument to specify a database
      subdirectory.  For example, if a user tracks meals for other family
      members, each person can have his own database, and each database is
      entirely separate.  The database subdirectory name (if there is one)
      is displayed on all screens.

      The functions included are:

      Record Meals: Foods are found in the database, a number of servings,
      weight, or calories is entered, and thus a meal is recorded showing
      the amount of each food eaten.  The meal date can be entered in full
      "yyyymmdd" format or as a positive or negative offset from today, such
      as "-3" or "+1".  All numbers expressing food quantities are entered
      as decimal numbers, but the number of servings can also be entered as
      a common fraction such as 3/4.  An analysis screen can be brought up
      by typing a dot. Individual foods are deleted from the meal list by
      entering the food number shown, but you can also modify the quantity
      by typing the food number and a new quantity, for example "2 100g",
      i.e. change food #2 to 100 grams.



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      Automatic Portion Control: A major feature of NUT is to be able to
      associate a meal food with an automatically-adjusted quantity to
      enable easy portion control.  For instance, if you want food #4 on the
      menu to always be  adjusted so that the entire meal exactly meets the
      Daily Value for protein, type "4 p"; if food #7 is a carb food, type
      "7 c" to adjust non-fiber carb; or if food #1 is a fat food, type "1
      f" to automatically adjust the total fat of the meal.  An alternate
      way to specify the previous three commands in a single command is "pcf
      4 7 1".  Then, as you edit other food quantities or add or subtract
      foods, the automatic portion control produces an entire meal that
      exactly fits your plan.  There can only be one protein food, one carb
      food, and one fat food designated per meal.  An inappropriate
      designation such as designating table salt as a fat food will usually
      result in a  quantity of zero. Negative quantities in designated foods
      indicate too much protein, carb, or fat in non-designated foods. To
      remove a portion control designation, type the food number and the
      designation you want to remove; for instance, if food #5 is designated
      as a fat food, type "5 f" to remove the designation, or else type a
      new pcf command that does not include food #5 as a fat food.  There is
      also an extension to the feature to balance a meal for Thiamin "t",
      Pantothenic Acid "n", Vitamin E "e", and Calcium "z", but these
      commands have to be issued individually and not as part of a "pcf"
      command.  These additional commands "t", "n", "e", and "z" are only
      valuable when meals habitually lack the specified nutrient and it
      makes sense to try to get some of the nutrient at every meal to avoid
      a large cumulative deficiency.


      For the program analysis to come out right you must record all the
      meals the program is set for. For instance, if set for three meals,
      and you eat more than three, combine them into three; if you eat less
      than three, record some mimimal item such as an ounce of water for
      each missing meal.  (See below under "Delete Meals and Set Meals Per
      Day" for the means to set the program to between 1 and 19 meals per
      day instead of the default 3.)

      Analyze Meals and Food Suggestions: An analysis of  meals in the
      database is presented in terms of the percentage of each nutrient,
      where 100% signifies a rate of 100% of the DV (Daily Value) per day.
      The program will  analyze any subset of the latest meals recorded,
      considering each meal to be an appropriate fraction of a day.  By
      pressing "s" on the analysis screen, nutrients for which the DV have
      not been achieved are listed, and some random foods are chosen from
      the database which contain the additional nutrients. By pressing "e"
      all values are reset to the absolute values in the analysis to provide
      an easy method to compare periods (this feature is not in the
      graphical interface).  By pressing "o" all DV defaults are restored
      replacing comparison mode.  By pressing "d" the display alternates
      between DV percentages, absolute values of the DV nutrients, and a
      series of screens of all additional nutrients in the database.   There
      is a "p" option that moves the screens back the other way.  When you



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 nut(1)                                                               nut(1)
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      leave the analysis screen (or the "View Foods" screen) with a
      particular set of nutrients showing, that set of nutrients will be
      used in the other functions in the program, including printing menus,
      ranking foods, and drawing graphs.

      If the value "(nd)" shows up on a screen, it signifies the database
      has no data for that particular nutrient for the foods viewed.

      If the analysis screen is brought up during "Record Meals", it
      analyzes backwards from the meal being viewed, which might not be the
      last meal; however, the "Analyze Meals" screen from main menu option 2
      always analyzes from the last meal in the database.

      The "Record Meals" and "Analyze Meals" analyses  each separately
      remember how many meals were last analyzed, so that a user could, for
      example, always look at a single meal on the "Record Meals" analysis,
      and always look at a couple of weeks of meals on "Analyze Meals", but
      not have to specify how many meals each time.

      Shortcut to food rankings and graphs:  From the analysis screen you
      can type the name of a nutrient as shown, such as Calcium with the
      capital "C", and if NUT can find the nutrient, it will provide the
      food ranking and graph functions for that nutrient directly without
      having to go back to the Main Menu and navigate the hierarchy.  You
      only have to type enough of the beginning of the nutrient name so that
      NUT can uniquely identify the nutrient.

      Delete Meals and Set Meals Per Some or all of the collected meals may
      be removed from the database; or an automatic feature may be selected
      which keeps the meal database from getting unnecessarily huge,
      deleting the oldest meals in excess of a number of meals set by the
      user.  When all meals are deleted, an option may be set to change the
      program's default from 3 meals a day to 1 to 19 meals a day.

      View Foods: Foods can be viewed using the same interface as for
      "Record Meals," specifying whatever serving size the user wishes to
      see analyzed for nutrient content, and if necessary typing a "d" or
      "p" to change the display to a different set of nutrients.  You can
      type just the beginning of a food name or a part of a food name, and a
      numbered menu of all possible completions continues to be shown until
      a unique food is chosen.

      If the value "(nd)" shows up on a screen, it signifies the database
      has no data for that particular nutrient for the foods viewed.

      Add Foods and Modify Serving Sizes: This item has three selections,
      "Add a Recipe," "Add a Labeled Food," and "Modify Serving Sizes."

      To add a recipe, foods are selected in exactly the same way as adding
      a meal, a number of servings or weight is entered for each food, and
      the recipe is recorded.  Then the software divides the recipe into the



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 nut(1)                                                               nut(1)
                                 2014.01.01



      number of servings desired, and provides an opportunity to adjust the
      weight of the servings to allow for water gained or lost in
      preparation.

      NUT allows you to add a labeled food with an ordered list of
      ingredients and a nutrition statement (this feature is not in the
      graphical interface). The new food will have  additional nutrients
      that were not on the nutrition statement, but that the database says
      are in the food.  First, the labeled food is named.  Next the program
      requests that the food's listed ingredients be found in the order of
      greatest to least.  Do not worry about ingredients you cannot find.
      No amount or weight is set for any ingredient--the ingredient is
      simply selected.  Selected ingredients may be grouped with parentheses
      where an ingredient number is followed by either "(", ")", or "!" to
      begin a group, end a group, or remove a group indicator.  To delete an
      ingredient, simply type its number; to move an ingredient, type its
      number, an "m", and the destination--such as "5m2".  When the
      ingredient list is complete,  the nutrient lists are presented so the
      nutritional information can be copied into the program. Whenever you
      quit a nutrient screen, an opportunity is presented to select a
      different set of nutrients.  The "DV" percentages for this part of the
      program are the USA standard 2000-calorie Daily Values, and not any
      customized options--but users can always set the label's nutrient
      information in grams.  Only Daily Value nutrients greater than zero
      are considered as constraints when NUT constructs an approximate
      recipe in order  to fill in nutrient values that were not expressed on
      the food label.  Occasionally the "recipe" that NUT estimates for a
      packaged food will only show a "trace" of every ingredient, and this
      is NUT's way of saying that according to the food database, there is
      no way to match the ingredients with the constraints of the nutrition
      statement.  After the recipe is displayed there is an additional
      opportunity to edit the nutrient values.  Perhaps the food was so
      heavily fortified with vitamins that the user waited until after NUT
      constructed a recipe to specify the additional vitamin amounts.
      Whatever the rationale for additional editing, the user has total
      control over the nutritional information no matter what NUT's
      approximate recipe suggested.  The new food record is saved in the
      database in the same manner as a recipe.

      To modify the serving size of an existing food, the food is selected
      and the serving sizes on file are displayed so one can be selected.
      Alternately, the user may simply type in his own serving size
      consisting of number of grams, the serving unit (such as cups or
      tablespoons), and the serving quantity.

      View Nutrients and Rank Foods: The nutrients are reviewed and one of
      the nutrients is selected to list all the foods rich in that nutrient.
      The food database can be queried in this manner for nutrients per 100
      grams, per 100 grams dry weight, per 100 grams within a USDA-defined
      food group, per 100 calories, per serving, per serving minimizing some
      other nutrient, and per recorded meals (average intake per day).  The



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 nut(1)                                                               nut(1)
                                 2014.01.01



      set of nutrients operated on are the last set viewed or analyzed.

      The "Rank Foods per Recorded Meals" option is useful for discovering
      which foods contribute the most to your intake of a particular
      nutrient.  When you use "Record Meals" to view a meal earlier than
      your last meal, this "per recorded meals" option looks back from that
      same meal, to show which foods you were eating during that earlier
      period.  Likewise, the program remembers how many meals were last
      analyzed, and only searches that subset of meals to find which foods
      to list.

      Note that processed foods which contain hydrogenated vegetable oil or
      significant "trans-" fats may not contain as much of the essential
      fatty acids as the program shows because the USDA database does not
      yet completely distinguish between essential fatty acids and the
      "trans-" fats, which cannot serve for essential fatty acids in the
      body.

      Set Personal Options and Log Weight: These screens set options for
      nutrient levels to use when analyzing meals.  Some of the carbohydrate
      and protein settings are mutually exclusive and affect the fat
      percentages as carbs, protein, and fat of course must total 100%;
      however, calories per gram vary from food to food, so the percentage
      of calories from carbs, protein, and fat will vary even if grams of
      each remain constant, so consider these settings approximations.

      The options for polyunsatured fat and the "Omega-6/3 Balance" target
      select reference values (there are no "Daily Values" for these) based
      on Dr. William Lands' empirical equation for the percentages of
      Omega-6 and Omega-3 fatty acids in tissue phospholipids based on diet.
      The program recomputes all fatty acid values automatically whenever
      the analysis changes.

      "Weight Log Regression" does not tell you what you weigh; what it does
      is apply linear regression to a series of daily weight and body fat
      percentage entries to smooth out the random noise and tell you which
      direction your weight is trending, how fast it is going there, and how
      much of the change is lean or fat.  To make a daily entry, type the
      weight and body fat percentage at the prompt, like this:  "150.2
      17.9".  If you did not measure the body fat percentage, just type the
      weight.  This algorithm is free of units, so it will work with weights
      in pounds or kilos or even stone (but not stone plus pounds).  The
      daily entry is automatically timestamped, so it should be entered into
      the program immediately after measurement and the program will not
      accept more than one entry per day.  If you want to erase the weight
      log and start over, just type a "!", or you may directly edit the file
      "WLOG.txt" in the ".nutdb" directory.  Clearing the weight log leaves
      the very last entry in order to quickly start a new cycle of logging.
      The daily lean and fat mass totals can be seen explicitly by looking
      at the "WLOG.aux" file in the ".nutdb" directory.




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 nut(1)                                                               nut(1)
                                 2014.01.01



      The "Calorie Auto-Set" feature utilizes "Weight Log Regression" in a
      special way to automatically optimize the calorie level to improve
      body composition. Since the user is inputting daily weight and body
      fat percentage measurements and eating according to the calorie level
      shown, NUT can determine if fat mass is going down and lean mass is
      going up at that particular calorie level.  If so, NUT does nothing.
      If fat mass  is going up, NUT lowers the calories by 20.  If both fat
      mass and  lean mass are going down, NUT raises the calories by 20.  If
      NUT makes calorie adjustments and is able to correct the direction of
      the regression lines and thus achieve true progress, NUT then
      automatically clears the weight log to start the cycle again, and
      initializes the new weight log with the terminus of the previous
      regression.  Therefore, each regression cycle between clearings should
      reflect lean mass going up and and fat mass going down.  Cycles
      alternate between the previously described cycle which preferentially
      prevents fat mass gain and an inverse cycle which preferentially
      prevents lean mass loss:  In this alternate cycle, if lean mass is
      going down, NUT raises the calories by 20, but if both lean and fat
      mass are going up, NUT lowers the calories by 20.  The automatic
      clearing of the weight log signals success for a cycle, but there may
      be periods of progress when no calorie adjustments are necessary.

      Plot Daily and Monthly Trends: The list of nutrients is presented and
      one nutrient is chosen for its level to be graphed facing a plot of
      protein, carbohydrate, and fat calories. The user enters the number of
      the nutrient plus a letter, either "d" or "m" to specify "daily" or
      "monthly" i.e., "22m". It is only necessary to enter the "d" or "m"
      once in order to set the mode.  Monthly graphs cover the entire period
      of the meal database; daily graphs cover 36 days back from the last
      meal viewed or analyzed.  The graphs of Daily Values for fat are
      special and show the constituent fat types symbolically where . =
      non-fatty acid constituents, s = saturated, m = monounsaturated, 6 =
      unspecified Omega-6, 3 = unspecified Omega-3, L = linoleic acid, A =
      arachidonic acid, n = linolenic acid, e = EPA, and d = DHA.  In a
      similar vein, the "Total Carb" graph shows non-fiber carb as  "." and
      fiber as ":".

      Record 'The Usual'--Customary Meals: When NUT asks what you are
      having, you can answer "the usual."  Specifically, this function
      allows you to record a customary meal, and give it a name.  Later,
      when recording a regular meal, all these foods can be added to the
      meal quickly by typing "theusualname", where "name" is the name you
      gave to the customary meal.  Foods added this way can be individually
      deleted from the meal, and other foods added, because this function
      does not make the individual foods lose their identity as in "Add a
      Recipe."

      Print Menus from Meal Database: Makes a printable file (called
      "menus.txt" in the current directory) which lists foods and quantities
      recorded for each meal, and a nutrient analysis that is the sum of
      nutrients for each meal, not the rate of nutrient intake as on the



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 nut(1)                                                               nut(1)
                                 2014.01.01



      "Analyze Meals" screen.  In common with other functions in the
      program, it looks back from the last meal recorded or analyzed, only
      prints the number of meals last analyzed, and prints that set of
      nutrients last displayed on an analysis or "View Foods" screen.

 FILES
      sr26.nut        Joined text version of USDA Nutrient Database
      FOOD_DES.txt    USDA-format food records for user recipes and edits
      NUT_DATA.txt    USDA-format nutrient records for user recipes and edits
      WEIGHT.txt      USDA-format weight records for user recipes and edits
      WEIGHT.lib      Joined serving sizes from USDA Nutrient Database
      food.db         Food database
      meal.db         Meal database
      theusual.db     Customary Meals database
      OPTIONS.txt     Personal Options records
      WLOG.txt        Weight Log records
      WLOG.{date}     Cleared Weight Log named with date of clearing
      WLOG.aux        Copy of Weight Log with fat and lean weights calculated
      fontsize        Controls changes in resizing of graphical interface
      version         NUT software version number
      menus.txt       ASCII print file of meal database

 AUTHOR
      Jim Jozwiak (jozwiak@gmail.com, av832@lafn.org)
      http://nut.sourceforge.net/

 COPYING
      Copyright (C) 1996-2014 by Jim Jozwiak.


























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