SL 02 Kalori Dan Jenis Diet

MENENTUKAN JENIS & KALORI
DALAM DIET
www.litbang.depkes.go.id. ejournal.litbang.depkes.go.id
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Nutrition and Drugs
Dr. Craig Kasper
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Diet and nutrition
The amount and type of
food that we eat on a A good diet helps our
daily basis is very bodies to stay healthy
important to both health and gives us the
and performance. energy that we need
to exercise.
Like a car, our Using the wrong type

bodies rely on the or amount of fuel can
‘fuel’ that we put seriously affect how
into our ‘tank’. our bodies perform.
PRINSIP PERENCANAAN DIET
1. Adequacy
2. Balance
3. Kcalorie (energy) control
4. Nutrient density (Empty-kilocalorie foods)
5. Moderation
6. Variety
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balance diet
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Energy balance
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DIET
• pengaturan pola makan, baik porsi, ukuran

maupun kandungan gizinya.
• diet berasal dari bahasa yunani yang berarti

cara hidup
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Daily Food Guide
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Putting the Plan into Action
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MENGHITUNG KEBUTUHAN KALORI
(BMR)
= 66 + (13.7 x BB) + (5 x TB) – (6.8 x U)
= 655+ (9,6 x BB) + (1,8x TB) – (4,7 x U)

berapakah kalorinya
• Seorang laki-laki berusia • Seorang perempuan

35 tahun menderita berusia 50 tahun
DM. hasil pemeriksaan menderita DM. hasil
antropometri berat pemeriksaan
badannya 60 kg dan antropometri berat
tinggi badannya 165 cm badannya 55 kg dan
tinggi badannya 155 cm
KKB = 40 x (TB – 100)
Catatan faktor koreksinya:

Stress ringan (1) : 1.3 x KKB
Stress sedang (2) : 1.5 x KKB
Stress berat (3) : 2.0 x KKB
1 gram of carbohydrate = 17.1 kj
1 gram of protein = 18.2 kj
1 gram of fat = 38.9 kj
How much energy is there in 30 grams of carbohydrate?
How much energy is there in 15 grams of fat?
Would the fat or the carbohydrate be a better source of energy

for a middle distance runner?
Individual energy needs per
day (kcal)
Male (kcal) Female (kcal)
Child – 6 months 700 650
Child – 8 years 1970 1740
16 year-old 2700 2100
Adult working in
an office 2500 2150
Adult doing heavy

physical work 3350 2550
A retired person
aged 75 years 2150 1700
Why do you think that, on average, adult males working in offices need
fewer calories than 16 year-old males?
STATUS GIZI
• Keseimbangan antara zat gizi yang dikonsumsi dengan
yang zat gizi yang diperlukan oleh tubuh untuk

berbagai proses biologis
• Proses biologis :
a. pertumbuhan
b. perkembangan
c. pemeliharaan kesehatan
d. aktivitas
e. metabolisme
DIET UNTUK PASIEN DM
Macam Diet I II III IV V VI VII VIII
Energi (kal) 1100 1300 1500 1700 1900 2100 2300 2500
Protein (gr) 50 55 60 65 70 80 85 90
Lemak (gr) 30 35 40 45 50 55 65 65
Hidrataran (gr) 160 195 225 260 300 325 350 390
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FAKTOR ENERGY REQUIRED
Age – as you grow up and your body gets larger, it requires more energy.
However, after the age of about 40, your metabolism slows down and you don’t
need to eat as much.
Size – larger people require more energy to keep their bodies functioning and to
move them around.
Sex – males usually require more energy than females because they tend to be
more heavily built.
Lifestyle – the more activity you do, the more energy you will require.
Carbohydrates
Rice
Breads
Fruit
Biscuits
Pasta
Breakfast
Potatoes
cereals
Root vegetables
Energy stores
Fats
Butter Cooking oil
Margarine Meat
Sausages
Cakes
Cream
Cheese
Proteins
Eggs
Meat Fish
Lentils
Chick peas Nuts

Vitamins
This table gives information about some important vitamins:
Vitamin Found in Why is it needed

Vitamin A Fish, milk, vegetables, eggs andEyesight, healthy
cheese skin
Vitamin C Fruit (especially citrus fruits) Healthy teeth and gums,

and vegetables avoiding scurvy
Vitamin B1 Whole-grain foods, nuts Breaking down

and meat carbohydrates
Vitamin D Animal products. Also made Absorbing calcium and

in the body when the sun phosphorous, avoiding
rickets
shines on the skin
Minerals
Mineral Found in Why is it needed
Calcium Keeping bones and teeth
Vegetables, dairy products and
dried fish hard
Iron
Red meat, liver, beans, Making blood, preventing
lentils and green vegetables tiredness and anaemia
Iodine
Seafood and dairy Maintaining the thyroid
products gland
Vitamin and mineral deficiencies
Fibre
Fibre is actually a substance called cellulose. It is found in the cell walls of plants.
Fruit, vegetables and whole-

grain cereals are good
sources of dietary fibre.
Fibre cannot be digested, but it is required

to aid the smooth working of our digestive system.
People who eat too little fibre often suffer from constipation and may run a
higher risk of bowel cancer.
Water
The body is mainly composed of water.
Approximately 60% of an
adult’s weight and
approximately 80% of a
child’s weight is made up of
water.
It is vitally important that you
drink
enough water. 60%
Dehydration can seriously
damage performance. 80%
Water
Water plays an integral part in regulating our
body temperature when exercising.
When we exercise, the body secretes water
as sweat. As the sweat evaporates off our
skin, it takes heat with it, helping the body to
stay cool.
We also lose water through breathing. This is
why glass mists up when we breathe on it –
the water vapour in our breath condenses on
the cold surface.
Water
The more you exercise, the more water you should
drink.
Performers exercising in hot climates may need to
drink up to 2 litres of water per hour!
If you lose too much water, you could become
dehydrated which can cause illness and, in
extreme cases, death.
Being dehydrated can severely affect performance.
Dehydration, equivalent to losing as little as 2% of
body weight, can result in impaired performance
responses.
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Water and health
Drinking adequate amounts of water regularly throughout the day can help to
protect health and contribute to well-being.
Drinking plenty of water can help prevent a range of health

problems including headaches, bladder, kidney and bowel
problems and even cancer.
Water does not contain sugar, additives, sweeteners, acids
or caffeine, all of which are associated with health problems.
Water can aid learning – when you are thirsty, mental
performance deteriorates by 10%. It is easier to concentrate
when you are not distracted by effects of dehydration such
as thirst, tiredness and irritability.
1. Exam-style question
‘Elite performers’ need to think carefully about their diets.
a) List four elements that should be included in a healthy diet, but

do not provide the body with energy.
b) Explain two ways in which the dietary needs of an elite
performer may differ from those of an average person.
2. Describe the importance of the following in maintaining health.
a) Fibre
b) Water
TERIMA KASIH
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MENENTUKAN JENIS & KALORI

Like a car, our Using the wrong type

• pengaturan pola makan, baik porsi, ukuran

• diet berasal dari bahasa yunani yang berarti

= 66 + (13.7 x BB) + (5 x TB) – (6.8 x U)

= 655+ (9,6 x BB) + (1,8x TB) – (4,7 x U)

• Seorang laki-laki berusia • Seorang perempuan

Catatan faktor koreksinya:

How much energy is there in 30 grams of carbohydrate?

How much energy is there in 15 grams of fat?

Would the fat or the carbohydrate be a better source of energy

Adult doing heavy

yang zat gizi yang diperlukan oleh tubuh untuk

Macam Diet I II III IV V VI VII VIII

Chick peas Nuts

Vitamin Found in Why is it needed

Vitamin C Fruit (especially citrus fruits) Healthy teeth and gums,

Vitamin B1 Whole-grain foods, nuts Breaking down

Vitamin D Animal products. Also made Absorbing calcium and

Fruit, vegetables and whole-

Fibre cannot be digested, but it is required

Drinking plenty of water can help prevent a range of health

a) List four elements that should be included in a healthy diet, but

2. Describe the importance of the following in maintaining health.

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