From: Gavin Kistner <gavin@...>
Date: 2005-06-23T11:53:08+09:00
Subject: MiniQuiz : Renesting Nodes (OWLScratch)

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return unless bored? #MiniQuiz = do my 'work' for me.

I'm writing a library (OWLScratch) for converting wiki markup into  
HTML. (The OWL part of the name is because it's derived from the  
markup used by OpenWiki, hence "OpenWiki Language"; the Scratch is  
because it's my own half-implemented flavor.)

It's not nearly ready yet, but the core concepts are working. So far,  
it tokenizes the document into a series of hierarchically-nested  
nodes. If I wanted XML, I could make up my own schema and be done.  
But I want HTML.

In OWLScratch, the following represents a nested list:

   * List item 1
   * List item 2
     * List item 2.1
     * List item 2.2
   * List item 3
     * List item 3.1
       * List item 3.1.1

Right now, that tokenizes into one node per line:
<bullet level="1">List item 1</bullet>
<bullet level="1">List item 2</bullet>
<bullet level="2">List item 2.1</bullet>
<bullet level="2">List item 2.2</bullet>
<bullet level="1">List item 3</bullet>
<bullet level="2">List item 3.1</bullet>
<bullet level="3">List item 3.1.1</bullet>

The challenge is that I need to be able to spin through the list and  
(should be possible in one pass) properly nest those as the HTML  
requires:

<ul>  <-- new node!
   <li>List item 1</li>
   <li>List item 2
     <ul> <-- new node, child of list item 2!
       <li>List item 2.1</li>
       <li>List item 2.2</li>
     </ul> <-- closed because the next item is a lower level
   <li>List item 3
     <ul> <-- holy crap, it happened again!
       <li>List item 3.1
         <ul> <-- when will the madness end?
           <li>List item 3.2</li>
         </ul>
       </li>
     </ul>
   </li>
</ul>

I know this should be not-hard, but I just played a full game of  
Ultimate Frisbee, and I thought this might appeal to someone else.  
The full library (so far, v0.0.1 or so) is attached, but I can (and  
probably will have to) extend the Tag class to support DOM-like  
properties such as previous_sibling and next_sibling. And make  
reparenting a node properly remove it from the previous parent's  
@child_nodes collection.

I'll speak more about OWLScratch in a few days, when I hope to have  
it ready for a really preliminary release.

Oh, for extra credit - think about nested list types, as seen here:  
http://openwiki.com/ow.asp?HelpOnFormatting#h9
(My lists do not (currently) allow content of a single item to be  
manually wrapped onto multiple lines.)



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	filename=OWLScratch.rb

require 'strscan'=0D
=0D
#todo - override html conversion per factory=0D
#todo - pass after scanning to properly reparent lists.=0D
#todo - but I also like the name OWLScribble...no bird-tie in, but more =
fun=0D
class OWLScratch=0D
=0D
	class TagFactory=0D
		def self.by_type=0D
				@by_type ||=3D {}=0D
		end=0D
=0D
		attr_reader :tag_name, :open_match, :close_match, =
:open_requires_bol, :close_requires_bol, :autoclose, :type, =
:allowed_type=0D
		def initialize( tag_name, options=3D{} )=0D
			@tag_name =3D tag_name=0D
			[ :open_match, :close_match,=0D
			  :open_requires_bol, :close_requires_bol,=0D
			  :allowed_type, :autoclose,=0D
			  :text, :attrs, :setup, :type ].each{ |k|=0D
				self.instance_variable_set( :"@#{k}", =
options[ k ] )=0D
			}=0D
			( self.class.by_type[ @type ] ||=3D [] ) << self =
if @type=0D
		end=0D
		=0D
		def match( ss )=0D
			return nil unless ( !@open_requires_bol || =
ss.bol? ) && ss.scan( @open_match )=0D
			tag =3D Tag.new( @tag_name, self )=0D
			@setup.call( tag, ss ) if @setup=0D
			tag=0D
		end=0D
	end=0D
=0D
	class Tag=0D
		attr_accessor :tag_name, :child_nodes, :attrs, =
:parent_node=0D
=0D
		def initialize( tag_name, owning_factory )=0D
			@tag_name =3D tag_name=0D
			@owning_factory =3D owning_factory=0D
			@child_nodes =3D [ ]=0D
			@attrs =3D { }=0D
		end=0D
		=0D
		def type=0D
			@owning_factory.type=0D
		end=0D
=0D
		def close_match=0D
			@owning_factory.close_match=0D
		end		=0D
		=0D
		def close_requires_bol?=0D
			@owning_factory.close_requires_bol=0D
		end=0D
=0D
		def autoclose?=0D
			@owning_factory.autoclose=0D
		end=0D
	=0D
		def allowed_type=0D
			@owning_factory.allowed_type=0D
		end=0D
=0D
		def append_child( node )=0D
			puts "#{self.inspect}.append_child( =
#{node.inspect} )" if $DEBUG=0D
			@child_nodes << node=0D
			node.parent_node =3D self=0D
			node=0D
		end=0D
=0D
		def << ( str )=0D
			last_child =3D @child_nodes.last=0D
			if TextNode =3D=3D=3D last_child=0D
				last_child << str=0D
			else=0D
				append_child( TextNode.new( str ) )=0D
			end=0D
		end=0D
=0D
		def to_html=0D
			out =3D "<#{@tag_name}"=0D
			@attrs.each{ |k,v| out << " =
#{k}=3D\"#{v.to_s.gsub( '""', '&quot;' )}\"" }=0D
			if @child_nodes.empty?=0D
				out << ' />'=0D
			else=0D
				out << '>'=0D
				@child_nodes.each{ |node|=0D
					out << node.to_html=0D
				}=0D
				out << "</#{@tag_name}>"=0D
			end=0D
			out << "\n" unless @owning_factory.type =3D=3D =
:inline || @owning_factory.type =3D=3D :td=0D
			out=0D
		end=0D
		=0D
		def inspect=0D
			"<#{@tag_name}:#{@type}:#{@allowed_type}>"=0D
		end=0D
	end=0D
=0D
	class TextNode=0D
		attr_accessor :parent_node=0D
		=0D
		def initialize( node_value=3D'' )=0D
			@node_value =3D node_value=0D
		end=0D
		=0D
		def << ( str )=0D
			@node_value << str=0D
		end=0D
		=0D
		def inspect=0D
			"<TextNode '#{@node_value}'>"=0D
		end=0D
		=0D
		def to_html=0D
			@node_value.htmlsafe!=0D
		end=0D
		=0D
	end=0D
=0D
	TagFactory.new( :wiki_command,=0D
		:type =3D> :block,=0D
		:open_match =3D> =
/##(TableOfContents|DEPRECATED|BALETED|IncludePage\(\s*(.+)\s*\))##/, =
:open_requires_bol =3D> true,=0D
		:setup =3D> lambda{ |tag, ss|=0D
			tag.attrs[ :do ] =3D ss[1][ /[a-z]+/i ]=0D
			tag.attrs[ :param ] =3D ss[2] if ss[2]=0D
		},=0D
		:autoclose =3D> true=0D
	)=0D
	TagFactory.new( :heading,=0D
		:type =3D> :block,=0D
		:open_match =3D> /(=3D{1,6}) +(.+) +\1[ \t]*\n/, =
:open_requires_bol =3D> true,=0D
		:setup =3D> lambda{ |tag, ss|=0D
			tag.attrs[ :level ] =3D ss[1].length=0D
			tag << ss[2]=0D
		},=0D
		:autoclose =3D> true=0D
	)=0D
	TagFactory.new( :hr,=0D
		:type =3D> :block,=0D
		:open_match =3D> /-{4,} *\n/, :open_requires_bol =3D> =
true,=0D
		:autoclose =3D> true=0D
	)=0D
	TagFactory.new( :bullet,=0D
		:type =3D> :block,=0D
		:open_match =3D> /((  )+) ?\* /, :open_requires_bol =3D> =
true,=0D
		:close_match =3D> /\n/,=0D
		:setup =3D> lambda{ |tag, ss| tag.attrs[ :level ] =3D =
ss[ 1 ].length / 2 },=0D
		:allowed_type =3D> :inline=0D
	)=0D
	TagFactory.new( :numberlist,=0D
		:type =3D> :block,=0D
		:open_match =3D> /((  )+) ?\d+\. /, :open_requires_bol =
=3D> true,=0D
		:close_match =3D> /\n/,=0D
		:setup =3D> lambda{ |tag,ss| tag.attrs[ :level ] =3D  =
ss[1].length / 2 },=0D
		:allowed_type =3D> :inline=0D
	)=0D
	TagFactory.new( :alphalist,=0D
		:type =3D> :block,=0D
		:open_match =3D> /((  )+) ?[a-z]\. /, :open_requires_bol =
=3D> true,=0D
		:close_match =3D> /\n/,=0D
		:setup =3D> lambda{ |tag,ss| tag.attrs[ :level ] =3D  =
ss[1].length / 2 },=0D
		:allowed_type =3D> :inline=0D
	)=0D
	TagFactory.new( :dl,=0D
		:type =3D> :block,=0D
		:open_match =3D> /(?=3D(  |\t)+; .+ : )/, =
:open_requires_bol =3D> true,=0D
		:close_match =3D> /(?!(  |\t)+; .+ : )/, =
:close_requires_bol =3D> true,=0D
		:allowed_type =3D> :deflist=0D
	)=0D
	TagFactory.new( :pre,=0D
		:type =3D> :block,=0D
		:open_match =3D> /^([ \t]*)\{\{\{\n(.+?)\n\1\}\}\}\n/m, =
:open_requires_bol =3D> true,=0D
		:close_match =3D> /\n/,=0D
		:setup =3D> lambda{ |tag,ss| tag << ss[2].gsub( =
/^#{ss[1]}/, '' ) },=0D
		:autoclose =3D> true=0D
	)=0D
	TagFactory.new( :table,=0D
		:type =3D> :block,=0D
		:open_match =3D> /(?=3D\|\|)/, :open_requires_bol =3D> =
true,=0D
		:close_match =3D> /(?=3D[^|])/, :close_requires_bol =3D> =
true,=0D
		:allowed_type =3D> :table=0D
	)=0D
	TagFactory.new( :p,=0D
		:type =3D> :block,=0D
		:open_match =3D> /((  )+) ?: /, :open_requires_bol =3D> =
true,=0D
		:close_match =3D> /\n/,=0D
		:setup =3D> lambda{ |tag,ss| tag.attrs[ :indent ] =3D  =
ss[1].length / 2 },=0D
		:allowed_type =3D> :inline=0D
	)=0D
	# The paragraph is the catch-all for blocks;=0D
	# it must appear after all other block factories=0D
	TagFactory.new( :p,=0D
		:type =3D> :block,=0D
		:open_match =3D> /(?=3D\S)/, :open_requires_bol =3D> =
true,=0D
		:close_match =3D> /\n\n/,=0D
		:allowed_type =3D> :inline=0D
	)=0D
=0D
=0D
	TagFactory.new( :tr,=0D
		:type =3D> :table,=0D
		:open_match =3D> /(?=3D\|\|)/, :open_requires_bol =3D> =
true,=0D
		:close_match =3D> /\|\|[ \t]*\n/,=0D
		:allowed_type =3D> :td=0D
	)=0D
	TagFactory.new( :td,=0D
		:type =3D> :td,=0D
		:open_match =3D> /((?:\|\|)+)\s*/,=0D
		:close_match =3D> /(?=3D\s*\|\|)/,=0D
		:setup =3D> lambda{ |tag,ss|=0D
			colspan =3D ss[1].length / 2=0D
			tag.attrs[ :colspan ] =3D  colspan unless =
colspan < 2=0D
		},=0D
		:allowed_type =3D> :inline=0D
	)=0D
=0D
=0D
	TagFactory.new( :dt,=0D
		:type =3D> :deflist,=0D
		:open_match =3D> /(  |\t)+; /, :open_requires_bol =3D> =
true,=0D
		:close_match =3D> / : /,=0D
		:allowed_type =3D> :inline=0D
	)=0D
	TagFactory.new( :dd,=0D
		:type =3D> :deflist,=0D
		:open_match =3D> /(?=3D.)/,=0D
		:close_match =3D> /\n/,=0D
		:allowed_type =3D> :inline=0D
	)=0D
=0D
=0D
	TagFactory.new( :b,=0D
		:type =3D> :inline,=0D
		:open_match =3D> /\*\*/, :close_match =3D> /\*\*/,=0D
		:allowed_type =3D> :inline=0D
	)=0D
	TagFactory.new( :i,=0D
		:type =3D> :inline,=0D
		:open_match =3D> /\/\//, :close_match =3D> /\/\//,=0D
		:allowed_type =3D> :inline=0D
	)=0D
	TagFactory.new( :strike,=0D
		:type =3D> :inline,=0D
		:open_match =3D> /--/, :close_match =3D> /--/,=0D
		:allowed_type =3D> :inline=0D
	)=0D
	TagFactory.new( :sup,=0D
		:type =3D> :inline,=0D
		:open_match =3D> /\^\^/, :close_match =3D> /\^\^/,=0D
		:allowed_type =3D> :inline=0D
	)=0D
	TagFactory.new( :sub,=0D
		:type =3D> :inline,=0D
		:open_match =3D> /__/, :close_match =3D> /__/,=0D
		:allowed_type =3D> :inline=0D
	)=0D
	TagFactory.new( :tt,=0D
		:type =3D> :inline,=0D
		:open_match =3D> /@@([^\n]+?)@@/,=0D
		:setup =3D> lambda{ |tag,ss| tag << ss[1] },=0D
		:autoclose =3D> true=0D
	)=0D
	TagFactory.new( :tt,=0D
		:type =3D> :inline,=0D
		:open_match =3D> /\{\{\{([^\n]+?)\}\}\}/,=0D
		:setup =3D> lambda{ |tag,ss| tag << ss[1] },=0D
		:autoclose =3D> true=0D
	)=0D
	TagFactory.new( :todo,=0D
		:type =3D> :inline,=0D
		:open_match =3D> /!!([a-z].+?)!!/i,=0D
		:setup =3D> lambda{ |tag,ss| tag << ss[1] },=0D
		:autoclose =3D> true=0D
	)=0D
	TagFactory.new( :a,=0D
		:type =3D> :inline,=0D
		:open_match =3D> /(?:HTTP|FTP|HTTPS):\/\/\S+/,=0D
		:setup =3D> lambda{ |tag,ss|=0D
			tag.attrs[ :href ] =3D ss[0]=0D
			tag << ss[0]=0D
		},=0D
		:autoclose =3D> true=0D
	)=0D
	TagFactory.new( :a,=0D
		:type =3D> :inline,=0D
		:open_match =3D> /\[((?:HTTP|FTP|HTTPS):\/\/\S+) =
([^\]]+)\]/,=0D
		:setup =3D> lambda{ |tag,ss|=0D
			tag.attrs[ :href ] =3D ss[1]=0D
			tag << ss[2]=0D
		},=0D
		:autoclose =3D> true=0D
	)=0D
	TagFactory.new( :wiki_link,=0D
		:type =3D> :inline,=0D
		:open_match =3D> =
/[A-Z]{2,}[a-z][a-zA-Z]*|[A-Z][a-z]+[A-Z][a-zA-Z]*/,=0D
		:setup =3D> lambda{ |tag,ss|=0D
			tag.attrs[ :page ] =3D ss[0]=0D
			tag << ss[0].dewikiword=0D
		},=0D
		:autoclose =3D> true=0D
	)=0D
	TagFactory.new( :wiki_link,=0D
		:type =3D> :inline,=0D
		:open_match =3D> /\[\[([^\]\n]{2,}?)\]\]/,=0D
		:setup =3D> lambda{ |tag,ss|=0D
			tag.attrs[ :page ] =3D ss[0]=0D
			tag << ss[0]=0D
		},=0D
		:autoclose =3D> true=0D
	)=0D
	TagFactory.new( :wiki_link,=0D
		:type =3D> :inline,=0D
		:open_match =3D> =
/\[([A-Z]{2,}[a-z][a-zA-Z]*|[A-Z][a-z]+[A-Z][a-zA-Z]*) ([^\]]+)\]/,=0D
		:setup =3D> lambda{ |tag,ss|=0D
			tag.attrs[ :page ] =3D ss[1]=0D
			tag << ss[2]=0D
		},=0D
		:autoclose =3D> true=0D
	)=0D
=0D
	def initialize( owl_string )=0D
		@ss =3D StringScanner.new( owl_string )=0D
=0D
		@root =3D Tag.new( :root, TagFactory.new( :root, :type =
=3D> :root, :allowed_type =3D> :block	) )=0D
		@current =3D @root=0D
=0D
		#todo - preparse de-html of invalid tags=0D
		while !@ss.eos?=0D
			puts "Step with @current =3D #{@current.inspect} =
: #{(@ss.peek(20)+'...').inspect}" if $DEBUG=0D
=0D
			# Keep popping off the current tag until we get =
to the root,=0D
			# as long as the end criteria is met=0D
			while ( @current !=3D @root ) && =
(!@current.close_requires_bol? || @ss.bol?) && @ss.scan( =
@current.close_match )	=0D
				@current =3D @current.parent_node || =
@root=0D
			end=0D
			=0D
			# No point in continuing if closing out tags =
consumed the rest of the string=0D
			break if @ss.eos?=0D
=0D
			# Look for a tag to open=0D
			tag =3D nil=0D
			TagFactory.by_type[ @current.allowed_type =
].each{ |factory|=0D
				if tag =3D factory.match( @ss )=0D
					@current.append_child( tag )=0D
					@current =3D tag unless =
tag.autoclose?=0D
					break=0D
				end=0D
			}=0D
			next if tag #found one, start over=0D
=0D
			# Couldn't find a valid tag at this spot=0D
			# so we need to eat some characters=0D
			if @ss.scan( =
/~([A-Z]{2,}[a-z][a-zA-Z]*|[A-Z][a-z]+[A-Z][a-zA-Z]*|\[\[([^\]\n]{2,}?)\]\=
]|\[(?:[A-Z]{2,}[a-z][a-zA-Z]*|[A-Z][a-z]+[A-Z][a-zA-Z]*) [^\]]+\])/ )=0D=

				# Shove negated links directly as text=0D=

				consumed =3D @ss[1]=0D
			else=0D
				# Man, it would be nice if I could do a =
lookahead here=0D
				# and consume more than a few characters =
at a time!=0D
				=0D
				#Hopefully no opening or closing tags =
are based on letters or changes in tab/spaces;=0D
				#if that's not true, the next line must =
be foregone in favor of the (slow)=0D
				#one-char-at-a-time consumption=0D
				consumed =3D @ss.scan( /[a-z \t]+|./m )=0D=

				#consumed =3D @ss.scan( /[a-z]+|[ =
\t]+|./m )=0D
				#consumed =3D @ss.getch=0D
			end=0D
			@current << consumed if @current.allowed_type =3D=3D=
 :inline=0D
		end=0D
=0D
	end=0D
	=0D
	def to_s=0D
		out =3D ''=0D
		@root.child_nodes.each{ |el|=0D
			out << el.to_html=0D
		}=0D
		out=0D
	end=0D
=0D
end=0D
=0D
class String=0D
	def htmlsafe=0D
		self.dup.htmlsafe!=0D
	end=0D
	=0D
	def htmlsafe!=0D
		self.gsub!( /&/, '&amp;' )=0D
		self.gsub!( /</, '&lt;' )=0D
		self.gsub!( />/, '&gt;' )=0D
		self=0D
	end=0D
=0D
	def dewikiword=0D
		self.gsub( /([a-z])([A-Z])/, '\\1 \\2' )=0D
	end=0D
end=0D
=0D
if __FILE__ =3D=3D $0=0D
	str =3D <<ENDTEXT=0D
=0D
##TableOfContents##=0D
=0D
=3D Welcome to the OWLScribble =3D=0D
//An introduction to the markup.//=0D
=0D
=3D=3D What is OWLScribble? =3D=3D=0D
~OWLScribble is a wiki markup language //based on// the markup used by =
[HTTP://www.openwiki.org/ OpenWiki]. It was designed for use with the =
~SewWiki project by GavinKistner.=0D
=0D
=3D=3D Supported Markup =3D=3D=0D
=3D=3D=3D Basic Inline Styling =3D=3D=3D=0D
{{{=0D
This text **is bold**, this //is italic//, and --this has been struck--.=0D=

=0D
This is a @@code reference@@, as is {{{this text}}}.=0D
=0D
A double-exclamation point is a special 'todo' item. !!Add more =
examples!!=0D
=0D
You can also ^^superscript^^ and __subscript__ text, like H__2__O or =
e^^pi*i^^.=0D
}}}=0D
This text **is bold**, this //is italic//, and --this has been =
striked--.=0D
=0D
This is a @@code reference@@, as is {{{this text}}}.=0D
=0D
A double-exclamation point is a special 'todo' item. !!Add more =
examples!!=0D
=0D
You can also ^^superscript^^ and __subscript__ text, like H__2__O or =
e^^pi*i^^.=0D
=0D
  * //Unlike ~OpenWiki, you are not allowed to underline text. Sorry, =
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|| **Age** || **Sex** || **Weight** ||=0D
|| 32 || M || 180 ||=0D
|| 30 || F || 150 ||=0D
|||| average || 165 ||=0D
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HTML entities are not needed (and do not work) inside OWLScribble; you =
can type {{{"this & that"}}} and it will produce the HTML {{{this &amp; =
that}}}, displaying as "this & that". Typing {{{&amp;}}} will actually =
show "&amp;".=0D
=0D
Finally, we end with a few big paragraph blocks with no styling in them =
at all, for speed testing purposes:=0D
=0D
  : Dry dog food is far better than canned! It is more economical, takes =
up less space, and is generally better tasting. With reconstituted dried =
milk (and sugar if you like) most dry food tastes not too different from =
dry breakfast cereal. A hundred pound sack of dry dog food contains as =
many calories as a ton of fresh potatoes. The dog food also contains =
protein, vitamins, etc., that the potatoes do not.=0D
=0D
 	: Our understanding of the rubber bag has led us to an effective =
tool that accurately indicates whether too much, too little, or just the =
right amount of food is going in. In the last chapter you've learned how =
to work that tool, integrating it into your daily and monthly routine so =
the information it yields can guide your eating.=0D
=0D
  : All the information in the world, however, doesn't change a thing =
until somebody takes action based upon it. In losing weight, "somebody" =
is your body. Now we'll turn to planning meals to control the calories =
that go in. Analysis of the trend based on daily weight measurements is =
the key engineering trick to weight control. Meal planning for =
predictable calorie intake is the central management tool which closes =
the circle and achieves control over weight.=0D
=0D
  : The goal of meal planning is a predictable and reliable daily =
calorie intake. We can't really wear an eat watch to tell us when to =
stop eating, but we can accomplish the same objective with a little =
paperwork in advance. By planning meals then sticking to the plan, =
you're not only guaranteed to achieve your goal, you eliminate the =
uncertainty about meals and the need for on-the-fly judgements about =
what, when, and how much to eat that are a prime contributor to weight =
gain in people living stressful, chaotic lives.=0D
 =0D
  : Planning meals in advance may seem foreign; an act that stamps out =
some of the precious spontaneity that makes life enjoyable. I think =
you'll see the reality isn't that bad, but first consider why planning =
meals is worth discussing at all. Eating is important; it's one of very =
few things in life that isn't optional. If you don't eat, you die. If =
you eat too much for too long, you die. You wouldn't consider for a =
moment investing in a company that had no budgets, where everybody said, =
"We just spend whatever we feel like from day to day, and hope it will =
all work out in the long run." Not only would such a business be prone =
to bankruptcy, its managers would have no way of knowing where the money =
was going; there'd be no way to measure actual performance against goals =
to discover where problems lay. No, only a fool would risk his money on =
such a venture.=0D
=0D
  : Yet by trying to "wing it" with regard to what you eat, to balance =
your long term calorie intake meal by meal, making every decision on the =
spur of the moment, you're placing something even more precious than =
your money, your own health, in the hands of a process you know =
inevitably leads to serious trouble.=0D
=0D
  : You encounter, in business, the rare exceptions: managers who can =
run a small to medium sized business without a budget or a plan. They =
are "naturals," endowed either with a talent for assimilating vast =
quantities of detail and extracting the meaning within, or else with a =
sixth sense for emerging problems and an instinct for solving them. =
These rare individuals, born with a "sense for business," are the =
managerial equivalent of people with a built-in eat watch like Skinny =
Sam. They can get along without the help of the numbers and calculations =
the rest of us need to steer a steady course.=0D
=0D
  : So it is with weight control. Just because some people manage =
without planning their meals doesn't mean it'll work for you or me. We =
must, like most managers in business, supplement our unreliable =
instincts with numbers that chart our goal and guide us there.=0D
=0D
  : In business, a budget collapses a huge amount of de- tail, the =
individual transactions, into a small collection of numbers: how much =
money is allocated to various general purposes. In planning meals, all =
the multitude of foods and the infinite variety of meals are similarly =
reduced to a single number: calories per day. To plan meals, it's =
essential to know how many calories per day you're trying to eat. Where =
does that number come from?=0D
=0D
  : As you gain more and more experience monitoring and controlling your =
weight, you'll collect enough information to know precisely how many =
calories your own body needs per day. Until then, you can start with =
guidelines for people about like you. Based on your height, frame size, =
and sex look up the calories burned per day in the tables on pages 36 =
and 37. Pick a number in the middle of the range given. For example, =
Dietin' Doris, five foot four in her bare feet with an average build, =
would start with a calorie target of 1770. (The range in the table runs =
from 1574 to 1967, and the average of these numbers is (1574 + 1967) 2 =3D=
 1770.)=0D
=0D
  : This target assumes Doris' goal is maintaining her present weight. =
If she wants to lose or gain weight, it must be adjusted based on the =
daily calorie shortfall or excess she intends. To lose weight at the =
rate of one pound per week, Doris should eat 500 fewer calories per day =
than she burns. (Thus, over a week she'll end up 3500 calories shy and =
hence burn off 3500 calories of fat: one pound.)=0D
=0D
  : Subtracting the calorie cutback, 500, from the number she burns =
gives the number she can eat per day. Her calorie target is thus 1770 =
500 =3D 1270 calories per day.=0D
ENDTEXT=0D
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--Apple-Mail-3--545942923--