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NENNI DWI APRIANTI LUBIS
NUTRITION
• The food people eat and how their bodies use it.
• Nutrition science comprises the body of scientific knowledge governing food
requirements for maintenance, growth, activity, reproduction, and lactation.
HEALTH
• Good nutrition is essential to good health throughout life, beginning with
prenatal life and continuing through old age.
• Heath
• The absence of disease.
• Include extensive attention to the roots of health in meeting basic need (e.g.,
physical, mental, psychological, and social well-being).
• This approach recognizes the individual as a whole and relates health to both internal
and external environments.
IMPORTANCE OF A BALANCED DIET
• Food is a necessity of life.
• Many people are only concerned with food insofar as it relieves their hunger or
satisfies their appetites, not with whether it supplies their bodies with all the
components of good nutrition.
SIGNS OF GOOD NUTRITION
• A lifetime of good nutrition is evidenced by a well-developed body, the ideal
weight for body composition (i,e., ratio of muscle mass to fat mass) and height,
and good muscle development.
• A healthy person’s skin is smooth and clear, the hair is glossy, and the eyes are
clear and bright.
• Appetite, digestion, and elimination are normal.
• Well-nourished persons are more likely to be mentally and physically alert and
have a positive outlook on life.
 IN
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To sustain life, the nutrients in foods must perform the following three basic fuctions
within the body:
• Provide energy.
• Build tissue.
• Regulate metabolic processes.
 E S
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CARBOHYDRATES
• Dietary carbohydrates (e.g., starches and sugars) provide the body’s primary
and preferred source of fuel for energy.
• They also maintain the body’s backup store or quick energy as glycogen, or
stored carbohydrate in muscle tissue and liver.

• Each gram of carbohydrate consumed yields 4 kcal of body energy.

• In well balanced diet, carbohydrates should provide approximately 45% to 65%
of the total kilocalories.
FATS
• Dietary fats, from both animal and plants sources, provide the body’s secondary,
or storage, from energy.

• This form is more concentrated , yielding 9 kcal for each gram consumed.
• In a well-balanced diet, fat should provide no more than 20% to 35% of the total
kilocalories.
• Approximately 2/3 this amount should be from plant sources, which provide
unsaturated fats, and a maximum of 10% from saturated.
PROTEIN
• The body may draw from dietary or tissue protein to obtain necessary energy
when supply of fuel from carbohydrates and fats is insufficient.

• Protein can yield 4 kcal/g.

• In a well-balanced diet, protein should provide approximately 10% to 35% of
the total kilocalories.
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PROTEIN
• The primary function of protein is tissue building.
• Dietary protein provides amino acids, which are the building blocks necessary
for constructing and repairing body tissues (i.e., organs, muscle, cells, blood
proteins).
VITAMINS AND MINERALS
Vitamins and minerals are nutrients that help regulate many body processes.
• Vitamin C in developing collagen.
• Calcium and phosphorus participate in building and maintaining bone tissue.
• Iron contributes to building the oxygen carrier hemoglobin in red blood cells.
FATTY ACIDS
• Derived from fat metabolism, help build the central fat substance of cell
membranes and promote the transport of fat-soluble nutrients throughout the
body.
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VITAMINS
• Many vitamins function as coenzyme factors, which are components of cell
enzymes, in governing chemical reactions during metabolism.
MINERALS
• Many minerals serve as coenzyme factors with enzymes in cell metabolism.
• Cobalt is a central constituent of vitamin B12, functions with this vitamin in the
synthesis of heme for hemoglobin formation.
WATER AND FIBER
• Water is the fundamental agent for life itself, providing the essential base for all
metabolic processes.
• The adult body is approximately 50% to 60% water.

• Dietary fiber helps regulate the passage of food material through the
gastrointestinal tract and influences the absorption of various nutrients.
FOOD GUIDES AND RECOMMENDATION
• Food guides that help plan a healthy diet
• Food guides used to interpret and apply sound nutrient standards, health care
workers need practical food guides to use in nutrition education and food
planning with persons and families.

• MyPyramid.
• Dietary guidelines.
USDA PYRAMID
• Adequate nutrients within calories needs.
• Weight management.
• Physical activity.
• Food groups to encourage:
• Fats.
• Carbohydrates.
• Sodium and potassium.
• Alcoholic beverages.
• Food safety.
 A N
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Menjalankan empat pilar
gizi seimbang secara
benar, yakni
mengkonsumsi aneka
ragam makanan,
melakukan aktivitas fisik
dan olahraga yang teratur,
berperilaku hidup bersih
dan sehat, serta selalu
memantau perubahan
berat badan.
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Membudayakan pola konsumsi pangan Beragam, Bergizi,
Seimbang dan Aman (B2SA)

Keputusan Menteri Pertanian RI No. 12/KPTS/KN.210/K/02/2016

Beragam, makanan yang dikonsumsi terdiri dari berbagai jenis sumber bahan
pangan baik nabati maupun hewani agar kebutuhan zat gizi terpenuhi.

Bergizi, pangan yang dikonsumsi harus mengandung zat gizi yang diperlukan
tubuh.

Berimbang, pangan yang dikonsumsi harus seimbang yakni jumlah antar kelompok
makanan, jumlah antar waktu makan yang disesuaikan dengan umur, jenis kelamin,
aktivitas dan kondisi fisiologis tubuh.

Aman, pangan yang dikonsumsi bebas dari cemaran fisik, biologis, kimia dan
penggunaan bahan berbahaya yang dilarang untuk pangan.
 A
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Status gizi berpengaruh
terhadap kesehatan kardio-
respirasi. Status gizi yang baik
akan menunjang kesehatan
jantung dan pernafasan.

(Lubis, Amelia & Irianto, 2017)

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 PENELITIAN DI KOLKATA SELATAN MENYEBUTKAN HIDUP BERSIH
AKAN MENGURANGI ANGKA KEMATIAN DAN MENCEGAH
PENULARAN PENYAKIT SERTA PENURUNAN STATUS GIZI. LEBIH
LANJUT DISIMPULKAN BAHWA HIGIENITAS PERSONAL
BERHUBUNGAN DENGAN STATUS GIZI SESEORANG. ORANG DENGAN
HIGIENITAS PERSONAL YANG BURUK AKAN MUDAH TERKENA
PENYAKIT INFEKSI YANG BERDAMPAK PADA PENURUNAN STATUS
GIZI.

(Deb S, Dutta S, Dasgupta A, Misra R 2010 Indian J Community Med 35(2) 280-4)

34
 “
“Kebiasaan menggosok gigi, mencuci tangan
menggunakan sabun berhubungan dengan status
gizi seseorang”

Hossain, Sahadat & Ahmed, Fahad & Hossain, Shakhaoat & Sikder 2018
Central Asian Journal of Global Health 7 10.5195/cajgh.2018.282

35
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 Protein
15%

Lemak
20%
KH
65%

Proporsi ENERGI yang dianjurkan

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 Faktor yang
berpengaruh
• Pola Makan dan
Kebiasaan Makan
• Agama & Kepercayaan
• Daya Beli & Tersedia
• Digestibility
• Bervariasi, menarik
• Mudah disajikan
• Sesuai dengan
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 DAFTAR BAHAN MAKANAN PENUKAR
Masing-masing Golongan di dalam satuan penukarnya mempunyai nilai gizi yg sama

(satu sama lain dapat saling menukar), dan disebut “ satu satuan
penukar ”

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 Gol. Bahan Penukar Kal KH Prot Fat
gr gr gr
1. Nasi atau penukar 175 40 4 -
2. Daging atau penukar 95 - 10 6
3. Tempe atau penukar 80 8 6 3
4. Sayur A atau penukar - - - -
Sayur B atau penukar 50 10 3 3
5. Buah atau penukar 40 10 - -
6. Susu atau penukar 130 9 7 7
7. Minyak atau penukar 45 - - 5

Penggolongan Bahan Penukar

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 Bahan makanan Berat (gr) URT
nasi 100 ¾ gls
nasi tim 200 1 gls
bubur beras 400 2 gls
nasi jagung 100 ¾ gls
kentang 200 2 bj sdg
singkong(*) 100 1 ptg sdg
talas 200 1 bj bsr
ubi 150 1 bj sdg
biskuit meja 50 4 bh
roti putih 80 2 iris
kraker 50 4 bh

Gol. I : Bahan Makanan Sumber K.H

Satu satuan penukar : 175 Kal, 4 gr protein
40 gr karbohidrat
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 Bahan makanan Berat (gr) URT
maezena (*) 40 8 sdm
tepung beras 50 8 sdm
tepung singkong (*) 40 8 sdm
tepung sagu (*) 40 7 sdm
tepung terigu 50 8 sdm
tepung hunkwee 40 8 sdm
mie basah 200 1 ½ gls
mie kering 50 1 gls
havermout 50 6 sdm
BIHUN 50 ½ gls
makaroni 50 ½ gls

Gol. I : Bahan Makanan Sumber K.H

Satu satuan penukar : 175 Kal, 4 gr protein
40 gr karbohidrat
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 Bahan makanan Berat (gr) URT
daging sapi 50 1 ptg sdg
daging ayam 50 1 ptg sdg
hati sapi 50 1 ptg sdg
didih sapi 50 2 ptg sdg
babat 60 2 ptg sdg
usus sapi 75 3 bulatan
telur ayam kampung 75 2 butir

Gol. II : Bahan Makanan Sumber Protein Hewani

Satu satuan penukar : 95 Kal, 10 gr protein dan
21
6 gr lemak
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 Bahan makanan Berat (gr) urt
telur ayam 60 1 btr
telur bebek 60 1 btr
telur puyuh 60 6 btr
ikan segar 50 1 ptg sdg
ikan asin 25 2 ptg sdg
ikan teri 25 2 sdm
udang basah 50 ¼ gls
bakso daging 100 10 bj sdg

Gol. II : Bahan Makanan Sumber Protein Hewani

Satu satuan penukar : 95 Kal, 10 gr protein dan
6 gr lemak
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 Bahan makanan Berat (gr) URT
kacang hijau 25 2 ½ sdm
kacang kedelai 25 2 ½ sdm
kacang merah 25 2 ½ sdm
kcg tanah terkelupas 20 2 sdm
keju kacang tanah 20 2 sdm
kacang tolo 25 2 ½ sdm
oncom 50 2 ptg sdg
tahu 100 1 bj bsr
tempe 50 2 ptg sdg

Gol. III : Bahan Makanan Sumber Protein Nabati

Satu satuan penukar : 80 Kal, 6 gr protein, 3 gr lemak,
8 gr KH
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Baligo Kangkung Petsay
Daun bawang Ketimun Rebung
Daun koro Tomat Sawi
Daun labu siam Kecipir Selada
Daun waluh Kol Seledri
Daun lobak Kembang kol Tauge
Jamur segar Labu air Terong
Oyong (gambas) Lobak Cabe hijau besar

Gol. IV : SAYURAN
Sayuran Kelompok-A
Mengandung sedikit sekali kalori, Protein dan KH.
Sayuran ini boleh digunakan sekehendak tanpa dihitung banyaknya
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Bayam Daun malinjo Katuk
Bit Daun pakis Kucai
Buncis Daun singkong Labu siam
Daun bluntas Daun pepaya Labu waluh
Dn ketela rambat Jagung muda Nangka muda
Daun kecipir Jantung pisang Pare
Daun lenca Genjer Tekokak
Daun lompong Kacang panjang Wortel
Daun mangkokan Kacang kapri

Sayuran Kelompok-B
Satu satuan penukar : 50 Kal, 3 gr Protein, 10 gr KH
Satu satuan penukar = 100 gram sayuran mentah atau keadaan bersih
(siap saji) = 1 gelas setelah direbus dan ditiriskan
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 Bhn makanan Berat (gr) urt
adpokat 50 ½ bh bsr
apel 75 ½ bh sdg
anggur 75 10 bj
belimbing 125 1 bh bsr
jambu biji 100 1 bh bsr
jambu air 100 2 bh sdg
jambu bol 75 ¾ bh sdg
duku 75 15 bh
durian 50 3 bj
jeruk manis 100 2 bh sdg
kedondong 100 1 bh bsr

Gol. V : Buah-buahan
Satu satuan penukar : 40 Kal dan 10 gr KH

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 Bahan makanan Berat (gr) URT
mangga 50 ½ bh bsr
nenas 75 1/6 bh sdg
Nangka masak 50 3 bj
pepaya 100 1 ptg sdg
Pisang ambon 75 1 bh sdg
Pisang raja sere 50 2 bh kcl
rambutan 75 8 bh
salak 75 1 bh bsr
sawo 50 1 bh sdg
sirsak 50 ½ gelas
semangka 150 1 ptg bsr

Gol. V : Buah-buahan
Satu satuan penukar : 40 Kal dan 10 gr KH

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 Bhn makanan Berat (gr) urt
Susu sapi 200 1 gls
Susu kambing 150 ¾ gls
Susu kerbau 100 ½ gls
Susu kental tdk manis 100 ½ gls
keju 30 1 ptg sdg
Tepung susu whole 25 5 sdm
Tepung susu skim (*) 20 4 sdm
Tepung saridele 25 4 sdm
yoghurt 200 1 gelas

Gol. VI : SUSU
Satu satuan penukar : 110 Kal, 7 gr protein, 7 gr lemak
dan 9 gr KH
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 Bahan makanan Berat (gr) URT
Minyak goreng 5 ½ sdm
Minyak ikan 5 ½ sdm
margarin 5 ½ sdm
kelapa 30 1 ptg kcl
Kelapa parut 30 5 sdm
santan 50 ¼ gls
Lemak sapi 5 1 ptg kcl
Lemak babi 5 1 ptg kcl

Gol. VII : MINYAK

Satu satuan penukar mengandung : 45 Kal, 5 gr lemak
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 POLA MENU SEHARI BERDASARKAN KANDUNGAN ENERGI
(DALAM SATUAN PENUKAR)
No Golongan Kandungan Energi (kkal)
Makanan 1500 1700 2000 2200 2500 2800 3000

1 Nasi 3 4 5 6 7 8 9
2 Daging 3 3 3 3 3 4 4
3 Tempe 3 3 3 3 3 3 3
4 Sayur 2 2 2 2½ 2½ 2½ 2½
5 Buah 3 3 3 2 2 2 2
6 Minyak 4 4 6 6 8 8 8
7 Gula 1 1 2½ 3 4 5 6

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CONTOH MENU SEHARI DENGAN KANDUNGAN 2500 KKAL
Waktu Menu Bahan makanan Penukar
Pagi Roti bakar Roti 1 (nasi) = 2 iris
Telur ceplok Margarin 2 (minyak) = 1 sdm
Pindakas Pindakas 1 (daging) = 1 butir
1 (tempe) = 2 sdm
Saus tomat Tomat ½ (sayur) = 1 bh
Teh manis Gula pasir 1 (gula) = 1 sdm

Siang Nasi Nasi 3 (nasi) = 2 ¼ gelas

Ayam goreng Ayam 1 (daging) = 2 potong
Tahu ketoprak Tahu 1 (tempe) = ½ biji
Tauge
Sayur bening Bayam 1 (sayur) = 1 mangkuk
Santan 3 (minyak) = 1 ½ sdm
Apel Apel 1 (buah) = ½ buah
Sirop sirop 2 (gula) = 2 sdm

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LANJUTAN …
Waktu Menu Bahan makanan Penukar
Malam Nasi Nasi 3 (nasi) = 2 ¼ gelas
Ikan bumbu rujak Ikan 1 (daging) = 1 potong
Tempe goreng Tempe 1 (tempe) = 1 potong
Minyak goreng 3 (minyak) = 1 ½ sdm
Sayur asem Campuran sayur 1 (sayur) = 1 mangkuk
asem
Pepaya Pepaya 1 (buah) = 1 potong
Teh manis Gula pasir 1 (gula) = 1sdm

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THANK YOU