When you apply nutritional calculation, you reap instant benefits, giving your body top-notch foods to stay healthy and avoid disease.

For instance, when you log onto a nutritional calculation website like www.daysworth.com (more about these nutritional calculators in a moment), one of the first things you should let it calculate is your saturated fat intake: figuring ways to bring it down could possibly save your life.

Fat Calculations

All that saturated fat that you may be eating in ice cream, cheeseburgers, fried chicken, etc., leads to a cascade of physiological events that raise the risk of cancer. Consume a cheeseburger, with its 562.83 calories, 15.04 grams of saturated fat and 87.6 grams of cholesterol, and you lead your body to produce too much lithocholic acid, a substance that plays a key role in colon cancer.

"Lithocholic acid is highly toxic, and it builds up in a high-fat diet," notes David Mangelsdorf, PhD, professor of pharmacology at Howard Hughes Medical Institute at the University of Texas Southwestern. "We don't know how it causes cancer; but it is known to cause cancer in mice, and people with colon cancer have high concentrations of it." The problem with cheeseburgers and their fatty contents is that when the liver breaks down that supersized clump of cholesterol, the process ends with an oversupply of lithocholic acid, a bile acid that ends up in the intestines. There it can stimulate the process that leads to cancer cell formation (Science 5/16/02).

"The rate of colorectal cancer is much higher in the United States... than in Japan, where people don't eat a lot of fat and colorectal cancer is almost nonexistent," notes Dr. Mangelsdorf.

"Our bodies can handle slight changes in lithocholic acid that come from a normal diet, but not a high-fat diet," he says. "The current American diet can provide more fat on a daily basis than a human being was ever meant to handle."

Teasing out where your dietary saturated fat is coming from is easy on a website like www.daysworth.com. By simply entering the foods you eat during the day into the calculator on this site, you can analyze your daily intake of calories, vitamins, minerals, carbohydrates, fats and protein.

For instance, suppose on Monday you eat:

Breakfast: scrambled eggs and sausage with hash browns, toast and butter, orange juice, coffee and non-dairy creamer.

Lunch: cheeseburger, regular fries, chocolate milkshake.

Snack: Milky Way candy bar, can of cola.

Dinner: fried chicken, mashed potatoes with butter, iceberg lettuce, string beans, glass of root beer and chocolate pudding for dessert.

Snack: potato chips and water.

Enter all of those foods into daysworth.com and you find that your daily calories are about 4,000, your salt (4,700 mg) is too high, your vitamin E (8 units) intake is low and you're missing out on potassium-rich foods and fiber. Other potential nutritional difficulties in those meals include a heavy dose of saturated fat (56 grams) and cholesterol (topping 650 mg).

The calculator will lead you to better sources of vitamin E (like almonds), potassium (almost any fruit) and fiber (whole-wheat breakfast cereals with fruits and nuts).

The latest technological twist: If you have a PDA, you can download the USDA nutritional database. Visit www.nal.usda.gov/fnic/foodcomp.

Figuring It Out

A host of other sites can help your calorie and nutritional calculation.

For calculating the amount of calories you need during the day you can consult www.wvda.org/calcs, a website run by the West Virginia Dietetic Association.

Nutritional Analysis Tools and System (NATS), which resides at nat.crgq.com/mainnat.html, can help you find foods that will aid your nutrition program. And over at gnutrition.sourceforge.net, you can download nutrition analysis software called Gnutrition. It contains data on 81 nutrients for over 5,000 foods.

Aside from websites, books like The Nutrition Desk Reference (Keats) by Robert Garrison, Jr., MA, RPH and Elizabeth Somer, MA, RD, or Food-Your Miracle Medicine (HarperPerennial) can also help you calculate a more healthful diet.

A pleasant surprise as you navigate your way through these calculators: Healthy food tastes good, too! You don't have to sacrifice food to get the nutrients you need. Just calculate, calculate, calculate!