DIET

&
WEIGHT MANAGEMENT

LAU TZE CHING

DIETITIAN
QUEEN ELIZABETH HOSPITAL
Bagaimana Mengawal
Keseimbangan Berat Badan dan
Makanan?
 Mengimbangkan kalori makanan yang
dimakan dengan keperluan kalori seseharian
badan.
ENERGY BALANCE SCALE

INTAKE EXPENDITURE

ALCOHOL
PROTEIN BMR

CHO FAT ACTIVITY

WEIGHT GAIN STABLE WEIGHT LOSS

Apakah itu kalori?

 Unit yang digunakan untuk tenaga

 Contoh: Karbohidrat = 4 kal setiap gram

Perlu 200 kal untuk aktiviti berjalan kaki
satu pusingan di Taman Tun Fuad, Bukit
Padang
CARBOHYDRATE PROTEIN
1 g = 4 kcal 1 g = 4 kcal

FAT
1 g = 9 kcal
Kandungan kalori untuk nasi,
minyak masak dan gula ringkas

Cawan = 250ml
128g Sudu makan = 10ml
167 kal
3g pro
40g karbo

10g 10g
90 kal 40 kal
0g pro 0g pro
0g karbo 10g karbo
Diabetes Mellitus
Calorie and macronutrient
content of “kueh-muih”
138g
383 cal
9g pro
5g fat
76g CHO
31g
91 cal
1.2g pro 64g
4.2g fat 140 cal
12.1g CHO 2.7g pro
5.1g fat
83g 20.9g
133 cal CHO
2g pro
1g fat
29g CHO
Calorie content of fruits

150g 54g
53 cal 53 cal
2.3g pro 0.7g pro
0.1g fat 0.2g fat
10.6g CHO 12.3CHO
Apakah itu pemakanan
seimbang?

PEMAKANAN SEIMBANG
 Diet yang membekalkan semua zat-zat yang
diperlukan untuk kesihatan
What is a Balanced Diet ?
Correct proportions of carbohydrate, protein, fat,
vitamins, minerals salts and fiber
Not enough protein:
cannot grow properly
wounds will not heal properly
Not enough energy containing foods:
tired
no energy to do activities
Too much food:
>>overweight / obese
Enjoy a variety of foods
….
FIT OR FAT
Classification BMI (kg/m2)

Underweight <18.5

Normal range 18.5 – 24.9

Overweight 25.0 – 29.9

Obese I 30.0 – 34.9

Obese II 35.0 – 39.9

Extremely Obese ≥40.0

(Class III)

Classification of weight by BMI (WHO, 1995)

 Keperluan kalori seharian

KEPERLUAN KALORI
– Memberi tenaga untuk pelbagai aktiviti
– Mengekalkan kesihatan tubuh badan
 Daily Energy Requirements:

Underweight 35 - 45 kcal/kg/ day

Normal weight 30 - 35 kcal/kg/ day
Overweight 20 - 25 kcal/kg/ day

“Care should be taken to avoid excess

energy intake”
(Grade A)

Calories eaten should be balanced with

physical activity
 Macronutrient Distribution
CHO : 50 – 60% of total calories

Protein: 15 – 20% of total calories

Fat: 25 – 30% of total calories

 CALORIE REQUIREMENT
Weight = 50 kg
Height = 150 cm
BMI = 22.2 kg/m2 (Normal BMI)

Calorie requirements = 50 kg x 30 kcal/kg

= 1500 kcal/day

Carbohydrate intake= 50% total calorie

= 50% x 1500
= 750 kcal =187g

Protein intake = 20% total calorie

= 20% x 1500
= 300 kcal=75g

Fat intake = 30% total calorie

= 450 kcal =50g
 Exchange list
1 exc CHO – 75kcal, 15g CHO, 2g
protein, 0.5g fat
1 exc fruit – 60kcal, 15g CHO
1 exc meat – 65kcal, 7g prot, 4g fat
1exc fish – 35kcal, 7g prot, 1g fat
1 exc sugar - 60kcal, 15g CHO
1 exc Fat – 45kcal, 5g fat
1 exc low fat milk – 125kcal,
12gCHO, 8g Prot, 5g Fat
Foods required:

Carbohydrates
Food Exchange Energy Proteins Fats
(g)
(Cal) (g) (g)
Milk (low fat) 1 125 12 8 5
Fruits 2 120 30 0 0
Rice 9 675 135 18 4.5
Protein
Meat 4 260 0 28 16
Fish 4 140 0 28 4
Fat 5 225 0 0 25
Sugar 1 60 15 0 0
Vegetables 2
Total 1605 192 74 49.5
Milk & Dairy Products
Low-fat or fat-free
milk or yogurt
=1 cup

Part-skim mozzarella
cheese
=1 1/2 ounces or
about 1/3 cup
Fruits
Apple, pear or
banana
=1 small

100 percent fruit

juice
=1/2 cup
Rice, bread & grains
Cooked pasta or
oatmeal or rice
=1/2 cup

Whole-wheat bread
=1 slice

Whole-wheat
crackers
=6 whole
Meat and beans

a portion of meat about

the size of a deck of
cards is 3 ounces.

Cooked skinless poultry or

fish
=3 oz

Cooked lean meat = 1 ½ oz

Cooked legumes or dried

beans
= ½ cup or 1 ice cream scoop

Egg = 1 medium
Vegetables
Raw leafy vegetables
=2 cups

Chopped, cooked or
canned vegetables
=1/2 cup
Distribution into meals:

Food Total Breakfast Lunch Tea Dinner

Exchange (Exchange) (Exchange) (Exchange) (Exchange)

Milk (low fat) 1 1

Fruits 2 1 1
Rice 9 2 3 1 3
Protein
Meat 4 1 3
Fish 4 4
Fat 5 1 2 2
Sugar 1 1
Vegetables 2 1 1
 Sample menu plan for 1500 kcal
(50% CHO, 20% PROT, 30% FAT)
Food exchanges No. of Food portion Sample menu
exch
Breakfast
-Cereal/grains 2 2 pcs bread 2 pcs of sandwich with scrambled egg
-Chicken 1 1 boiled egg
-Fat 1 1 tsp margarine
-Low Fat Milk 1 4 tbsp 1 box Low Fat Milk
Lunch
-Cereal/ grains 3 1 ½ cup of rice 1 ½ cups of rice
-Fish 4 4 match box 4 match box of fish in soup
-Vegetables 1 ½ cup (cooked) ½ cup stir fried cabbage
-Fat 2 2 tsp oil
-Fruit 1 ½ guava ½ pc guava
Plain water
Snack
- Cereal/grains 1 3 pcs plain crackers 3 pcs plain crackers
- Sugar 1 1 tbsp 1 cup of coffee/ tea with 1 tbsp of sugar

Dinner
-Cereal/ grains 3 1 ½ cup of rice 1 ½ cup of rice
-Chicken 3 3 match box 3 match box of chicken tomyam
-Vegetables 1 ½ cup (cooked) ½ cup stir fried kangkung
-Fat 2 2 tsp oil
-Fruit 1 1 whole apple 1 whole apple
Plain water
Regular meals = 3 meals per day
Breakfast

Lunch

Dinner

Diabetes Mellitus
 IT’S YOUR CHOICE !

360 calories, 21 g fat 360 calories, 20 g fat

All in moderation
Portion control is a
useful tool to help you
maintain a healthy
weight
>>> Size
Choose more low-calorie
foods, such as fruits
and vegetables, you'll
get the nutrients you
need, feel satisfied
>>> reduce the
number of calories
you consume.
 EXERCISE
Too much energy containing foods you will become
overweight.
Try taking more exercise to "burn off" some of the excess
food which you ate at you last meal
 How much calories we used ?

2.5 - 4.9 cal/min 2.5 - 4.9cal/min 2.5 - 4.9cal/min

Diabetes Mellitus
 How much calories we used ?

5.0-7.4cal/min 5.0-7.4cal/min 5.0-7.4cal/min

Diabetes Mellitus