DIET

HOW TO EAT MORE HEALTHY IN A

SIMPLE WAY

RIZA ADRIANSYAH PUTRA

DATE GANDARIA 2
2019
DEFINITION
Persatuan Ahli Gizi Indonesia (Persagi), Diet memiliki arti
sebagai pengaturan pola dan konsumsi makanan serta
minuman yg dilarang, dibatasi jumlahnya, dimodifikasi, atau
diperolehkan dgn jumlah tertentu untuk tujuan terapi
penyakit yg diderita, kesehatan, atau penurunan berat badan
.
Diet : food and drink regularly provided or consumed.
• A prescribed course of eating and drinking in which the amou
nt and kind of food, as well as the times at which it is
to be taken, are regulated for therapeutic purposes.
• Reduction of caloric intake so as to lose weight.
WHY WE NEED TO
TALK ABOUT IT
Pola makan dan jenis makanan Indonesia,terutama street
food cenderung tinggi karbohidrat.
Carbs is a lot cheaper.
Bad Habit :
o Makan yang penting kenyang.
o Makanan (lebih) sehat mahal.
o Empty Calorie Food : Kalori tinggi, Nilai Nutrisi rendah.
CARBS, PROTEINS
AND FATS
CARBS
Body’s main source of energy. (More simple molecules,
easier to be broke down as energy)
Two types of carbs : Simple and Complex.
Other types of carbs : Refined and Unrefined.
Body stores carbs in cells (Glycogens-in Livers and Muscles)
and the rest of them as fats.
CARBS, PROTEINS
AND FATS
PROTEINS
Body’s building blocks. Build and repair tissues.
Complex molecules, the body takes longer to break down,
thus they’re a much slower and longer-lasting source of
energy.
Excess intake of proteins are stored as fats.
CARBS, PROTEINS
AND FATS
FATS
Fats gives energy. Helps feel satisfied after eating and
enhances tastes in foods.
Helps moves Vitamins and produce hormones.
Types of fats : monounsaturated, Polyunsaturated, Saturated
and Trans fats.
Contains Omega3
Benefits of omega-3 fats
• lower triglyceride levels and reduce blood pressure. Improve
blood vessel elasticity
• Prevents blod clots.
• reduce inflammation and support the immune system
CARBS, PROTEINS
AND FATS
Daily percentage of calories intake
Carbs : About 50% of daily calories intake.
Proteins : About 30% of daily calories intake.
Fats : Limited to no-more than 20% of daily calories intake.
HOW THE BODY STORES
AND BURN ENERGY
INPUT
What we eat based on daily calorie intake
Activity (Burning Energy)
▼
Excessive energy stored
 Carbs = Muscle+Liver as glycogens. Rests of it as fats.
 Protein = Fats (Longer and complex mechanism)
 Fats = Fats cells. Fat intake>>> then body will produces new fats
cells
▼
OUTPUT
 Metabolism
 Exercise
DAILY CALORIE
INTAKE
Secara spesifik tergantung dari berat badan, aktifitas fisik
harian (Jenis pekerjaan, Olahraga) dan kondisi penyakit yang
dialami.
Asupan kalori rata-rata 2000kal/hari (Maintenance)
Aktifitas Fisik lebih berat, Asupan 2200kal/hari
Weight loss = Maintenance Intake – 500Cal
• 7 hari bisa mempertahankan (maintenance intake-500Cal)
end result bisa turun ± 1KGBB
Tips : If it is too hard to count your daily calories intake/how many
calories your food is : CHOOSE A HEALTHIER – BETTER KIND
OF FOOD
THE DIET
 Start with a baby steps. Lebih penting membangun
kebiasaan baik dan mulai segera.
 Reducing calorie intake from empty calorie food, instead
of reducing when to eat and the portion only.
 KURANGI ASUPAN KARBOHIDRAT, PERBANYAK
PROTEIN DAN SAYUR,DAN INGAT LEMAK BUKAN
MUSUH.
 Start learning to count your daily calorie intake. Tips : if it
is too hard, start at choosing a better and healthier food.
 Too boost the result, exercise is a must. Mari kita doakan
bersama.
NUTRITION FACTS
MAKANAN INDONESIA
NUTRITION FACTS
MAKANAN INDONESIA
Nasi Goreng.
Serving Size: 1 portion. (387g) Calories: 570, Fat: 12, Carbs: 72g, Protein: 23g
Gorengan.
Serving Size: 1 pcs. Calories: ±140, Fat: 2.5g, Carbs: 4g, Protein: 0.4g
Siomay.
Serving Size: 3 pcs. Calories: 121, Fat: 3g, Carbs: 11g, Protein: 13g
Martabak Manis.
Serving Size: 1pcs. Calories: 240, Fat: 18g, Carbs: 39.4g, Protein: 9.3g
Bubur Ayam.
Serving Size: 1 portion. (240g) Calories: 372, Fat: 12.4g, Carbs: 36.1g, Protein: 27.6g
Soto Betawi.
Serving Size: 1 portion. (478g) Calories: 363, Fat: 42g, Carbs: 0g, Protein: 12g
Gado-Gado.
Serving Size: 1 portion. (213g) Calories: 255, Fat: 7g, Carbs: 35g, Protein: 13g
Martabak Telur.
Serving Size: 1pcs. Calories: 356, Fat: 25.5g, Carbs: 24.3g, Protein: 8.5g
HEALTHY VS
EMPTY
 Healthy Food
 Gado-Gado. 1 portion. (213g) Calories: 255 *
 Caesar Salad. 1 porsi (150g) Calories: 260 *
 Nasi Ayam Bakar. 1 porsi. Calories: 320
 Mie Baks0. 1 porsi (300g) Calories: 342

 Empty Calorie Food

 Gorengan. 1 potong Calories: 150
 Martabak Manis. 1 potong Calories: 240
 Chocolate Cake. 1 potong Calories: 356
 Chitato Snack. 1 Bungkus 45g Calories: 240
INSPIRASI MENU DIET HARIAN
Untuk Kebutuhan Diet harian 1500Cal
Breakfast
 Oatmeal Rasa. 1 bungkus 28g. Calories 110
 Overnight Oats w/ Milk. 1 Porsi 25g. Calories 124
Mid-morning Snack
 Buah (Apel, Pisang, Pepaya) 1 porsi 30g. Calories 75
Lunch
 Gado-Gado. 1 porsi. (255g) Calories: 255
Telur Dadar. 1 pcs. Calories 127
Tempe Goreng. 3 potong. Calories 66
 Cumi Hitam. 1 porsi. Calories 200
Tumis Sawi Putih. 1 porsi. Calories 148
Telur Rebus. 2 butir. Calories 154
 Ayam Bakar. 2 potong. Calories 334
Capcay. 1 porsi. Calories 130
Tempe Goreng. 3 potong. Calories 66
Dinner
 Ikan Bakar. 2 potong. Calories 340
Sayur Sop. 1 mangkuk. Calories 66
Tahu Goreng. 3 potong. Calories 105
 Soto Ayam. 1 porsi. Calories 219
Telur Rebus. 2 butir. Calories 154
 Telur Dadar. 1 pcs. Calories 127
Pecel Sayur. 2 porsi. Calories 170
Tahu Goreng 3 potong. Calories 105
KOMBINASI MENU
1. Breakfast :Oatmeal Rasa 110Cal
Snack: Buah 75Cal
Lunch: Cumi Combo 502Cal
Dinner: Soto Combo 373CalTotal 1060Cal
2. Breakfast: Overnight Oats 124Cal
Snack: Buah 75Cal
Lunch: Gado Gado Combo 448Cal
Dinner: Ikan Bakar Combo 511CalTotal 1158Cal
3. Breakfast: Oatmeal Rasa 110Cal
Snack: Buah 75Cal
Lunch: Ayam bakar Combo 530 Cal
Dinner: Pecel Combo 402CalTotal 1117Cal
CONCLUSIONS
 Diet artinya mengatur pola makan dan apa yang dimakan,
bukan mengurangi waktu dan porsi makan saja.
 Perhatikan jumlah kalori dan nutrisi berdasarkan Asupan
Kalori Harian sesuai kebutuhan.
 Mulai belajar menghitung kalori yang dimakan. Ex:
Aplikasi @myfitnesspal
 Hi Calorie Low Nutrition food jumlah porsi sedikit kalori
banyak, terbalik dengan makanan sehat.
 Tips: when it is too hard to count your food calories, start
with choosing a better-healthier food.
REMEMBER
“Jagalah dirimu, jangan sampai kalian terlalu sibuk berpesta-
pesta~”
Lukas 21:34 BIMK

“Orang yang sabar melebihi seorang pahlawan, orang yang

menguasai dirinya, melebihi orang yang merebut kota.”
Amsal 16:32 TB