BAB l

PENDAHULUAN
A.Latar Belakang
Seorang atlet sepakbola harus memperhatikan kondisi fisik dan mental agar dapat selalu tampil
secara prima dalam setiap pertandingan .makanan yang memenuhi gizi seimbang memegang
peranan penting agar atlet dalam kondisi sehat dan berprestasi. Seorang atlet yang mengkonsumsi
makanan dengan gizi seimbang secara terencana akan berada pada status gizi baik.
Pada periode persiapan dipemusatan latihan ,periode pertandingan maupun periode pemulihan
pemberian makanan pada atlet harus di atur sedemikian rupa sehingga kondisi atlet yang prima
mampu meningkatkan prestasi.
Makanan dengan gizi seimbang adalah makanan yang mengandung jumlah kalori dengan
proporsi sebagai berikut : 60 70 % karbohidrat, 10 -15 % protein , 20 -25 % lemak serta cukup
vitamin , mineral dan air.kebutuhan kalori atlet renang bervariasi sesuai dengan umur ,status
gizi,serta periode pelatihan atau pertandingan. Secara umumkebutuhan kalori atlet renang cukup
tinggi mencapai > 4500 kkal atau rata rata 1,5 -2 kali dibandingkan pada orang biasa pada umur
atau status gizi yang sama.
Pengaturan makanan selama pemusatan latihan harus mengandung energi yang cukup terutama
makanan yang mengandung karbohidrat untuk mengganti cadangan glikogen yang telah dipakai
selama latihan . pengaturan makan pada periode pertandingan sangat penting untuk memperoleh
penampilan yang optimal .makanan perlu diatur sedemikian rupa sehingga sebelum pertandingan
dimulai ,proses pencernaan makanan sudah selesai agar aliran darah terkonsentrasi menuju otot
rangka, aliran darah keotot rangka dimaksudkan untuk menyalurkan zat gizi dan oksigen yang
dibutuhkan pada saat berkontraksi misalnya gerakan mendayung air.pada saat bertanding perlu
tambahan cairan untuk mengganti cairan tubuh yang hilang sehingga dapat mencegah terjadinya
dehidrasi,sedangkan pengaturan makanan setelah pertandingan ditunjukan untuk mempertahankan
serta meningkatkan status gizi dan kondisi fisik pemain.

B. TUJUAN
Memberikan asupan nutrisi yang di konsumsi oleh atlet sepakbola terhadap kebutuhan energi
yang di perlukan setiap
C. Rumusan Masalah
1. asupan gizi / makanan atlet sepakbola setelah bertanding
2. Gangguan makan sering ditemui pada atlet karena mereka terlalu mementingkan berat
badan dan berkeinginan sangat keras untuk menang sehingga menjadi obsesi .

Bab ll
Makanan Atlet Setelah Bertanding
Telah banyak dikenal pengaruh berbagai makanan terhadap kinerja olahragawan, namun
masih sering salah menerapkannya di lapangan, misalnya seorang atlet baru merasa siap bertanding
jika telah menyantap obat mujarab (telur mentah, susu, dan madu) sebelum bertanding, yang justru
secara fisiologis akan merugikan, susu misalnya mempunyai kandungan tinggi lemak sehingga
tidak segera dapat diproses untuk menghasilkan energi, demikian juga madu meskipun tersusun atas
karbohidrat sederhana, namun karena sifatnya yang hipertonik (pekat), akan menyebabkan reboud
insulin,
sehingga
menyebabkan
hipoglikemia
(kadar
gula
darah
rendah)
Untuk mempersiapkan atlet mengikuti pertandingan pada hari berikutnya perlu disusun diet
khusus, dengan tujuan untuk memulihkan simpa-nan energi dan zat gizi (memulihkan simpanan
glikogen, mengembalikan status hidrasi dan keseimbangan elektrolit).

Perhitungan gizi dan perencanaan makanan atlet sepakbola setelah

bertanding
HARI/TANGGAL

: Senin, 28 april 2014

NAMA

: muhamad ilman nafia

TGL LAHIR

: 24 Agustus 1993

JENIS KELAMIN

: Laki - laki

BERAT BADAN

: 64

TINGGI BADAN

: 174

A. Menghitung Bb ideal atlet

Bb ideal

= Tb 100 10% (Tb 100 )

= 174 100 10 % x ( 174 100 )
= 174 100 7,4
= 74 7,4
= 66,6 kg

IMT

AMB

= Bb x 1 x 24
= 64 x 1 x 24
= 1536 kalori

Bb
( 1,74 x 1,74 )
=
64
( 3,02 )
= 21,19 ( normal )

Hari ke : 1
=====================================================================

HASIL PERHITUNGAN DIET/

=====================================================================
Nama Makanan
Jumlah
energy
carbohydr.
______________________________________________________________________________
SARAPAN
nasi putih
200 g
260.0 kcal
57.2 g

pepes jamur
telur goreng
tumis sawi
susu milo/ milo choklat
pisang mas

50 g
70 g
50 g
100 g
100 g

13.5 kcal
133.7 kcal
14.0 kcal
387.0 kcal
92.0 kcal

2.5
0.7
0.8
65.8
23.4

50 g

247.0 kcal

28.9 g

MAKAN SIANG
nasi putih
pepes tahu
tempe bacem
sayur bayam
krupuk asin
ikan pindang layang
jus alpukat susu

200 g
50 g
50 g
50 g
30 g
100 g
100 g

260.0 kcal
38.0 kcal
118.5 kcal
6.0 kcal
130.8 kcal
105.0 kcal
95.0 kcal

57.2
0.9
8.8
0.9
21.1
0.0
13.0

Snack SORE
buah pisang susu
susu milo/ milo choklat

100 g
100 g

92.0 kcal
387.0 kcal

23.4 g
65.8 g

Snack SIANG
biscuit kacang

g
g
g
g
g

g
g
g
g
g
g
g

MAKAN MALAM
nasi putih
200 g
260.0 kcal
57.2 g
daging ayam
100 g
285.0 kcal
0.0 g
sayur sop
50 g
52.0 kcal
5.3 g
tempe goreng
50 g
177.0 kcal
7.7 g
kecap
10 g
6.0 kcal
0.6 g
jus jeruk peras
100 g
83.0 kcal
21.8 g
Makan diantara
susu milo/ milo choklat
100 g
387.0 kcal
65.8 g
=====================================================================

HASIL PERHITUNGAN
=====================================================================
Zat Gizi
hasil analisis
rekomendasi
persentase
nilai
nilai/hari
pemenuhan
___________________________________________________________________________
energy
3629.5 kcal
2500.0 kcal
145 %
water
0.0 g
2700.0 g
0%
protein
140.2 g(15%)
59.0 g(12 %)
238 %
fat
110.5 g(26%)
96.0 g(< 30 %)
115 %
carbohydr.
528.8 g(58%)
439.0 g(> 55 %)
120 %
Hari Ke : 2
=====================================================================

HASIL PERHITUNGAN DIET/

=====================================================================
Nama Makanan
Jumlah
energy
carbohydr.
______________________________________________________________________________
SARAPAN
nasi putih
200 g
260.0 kcal
57.2 g
5

pergedel kentang belu

tumis kacang panjang belu
ikan mas goreng
susu milo/ milo choklat
pisang mas

80 g
50 g
50 g
100 g
100 g

218.4 kcal
10.5 kcal
101.0 kcal
387.0 kcal
92.0 kcal

9.4
1.4
0.0
65.8
23.4

g
g
g
g
g

Snack SIANG
biscuit crackers konghuan

50 g

223.5 kcal

36.8 g

MAKAN SIANG
nasi putih
ikan teri nasi kering
sayur sop daging cincang wortel
krupuk udang
jus jeruk peras

200 g
100 g
50 g
40 g
100 g

260.0 kcal
335.0 kcal
33.0 kcal
210.8 kcal
83.0 kcal

57.2
0.0
2.9
23.9
21.8

Snack SORE
susu milo/ milo choklat
pisang molen

100 g
50 g

387.0 kcal
106.0 kcal

65.8 g
9.1 g

MAKAN MALAM
nasi putih
sayur bayam wortel
tempe bacem
ikan mas pepes
jus melon

200 g
50 g
50 g
100 g
100 g

260.0 kcal
9.5 kcal
118.5 kcal
81.0 kcal
47.0 kcal

57.2
2.0
8.8
0.0
12.1

Makan diantara
susu milo/ milo choklat
kelengkeng

100 g
100 g

387.0 kcal
79.0 kcal

65.8 g
20.2 g

g
g
g
g
g

g
g
g
g
g

=====================================================================

HASIL PERHITUNGAN
=====================================================================
Zat Gizi
hasil analisis
rekomendasi
persentase
nilai
nilai/hari
pemenuhan
______________________________________________________________________________
energy
3689.2 kcal
2500.0 kcal
148 %
water
0.0 g
2700.0 g
0%
protein
149.7 g(16%)
59.0 g(12 %)
254 %
fat
104.1 g(25%)
96.0 g(< 30 %)
108 %
carbohydr.
540.8 g(59%)
439.0 g(> 55 %)
123 %
Hari Ke : 3
=====================================================================

HASIL PERHITUNGAN DIET/

=====================================================================
Nama Makanan
Jumlah
energy
carbohydr.
______________________________________________________________________________
SARAPAN
nasi putih
200 g
260.0 kcal
57.2 g
6

daging ayam goreng

tumis kangkung belu
krupuk asin
susu milo/ milo choklat

100 g
50 g
40 g
100 g

332.0 kcal
46.0 kcal
174.4 kcal
387.0 kcal

Snack SIANG
jus alpukat susu

100 g

95.0 kcal

MAKAN SIANG
nasi putih
ikan kakap
kecap
tumis terong belu
telur ceplok
teh manis
pisang ambon

200 g
100 g
10 g
50 g
80 g
100 g
100 g

260.0 kcal
84.0 kcal
6.0 kcal
12.0 kcal
152.8 kcal
13.0 kcal
92.0 kcal

57.2
0.0
0.6
2.8
0.8
3.2
23.4

Snack SORE
susu milo/ milo choklat

100 g

387.0 kcal

65.8 g

200 g
100 g
50 g
80 g
50 g

260.0 kcal
143.0 kcal
28.0 kcal
125.6 kcal
177.0 kcal

57.2
13.9
3.0
0.7
7.7

100 g

47.0 kcal

MAKAN MALAM
nasi putih
perkedel jagung
sayur lodeh
ati ayam
tempe goreng
jus melon

3.7
1.0
28.2
65.8

g
g
g
g

13.0 g
g
g
g
g
g
g
g

g
g
g
g
g

12.1 g

Makan diantara
susu milo/ milo choklat
100 g
387.0 kcal
65.8 g
biscuit marie susu
50 g
215.5 kcal
39.3 g
=====================================================================

HASIL PERHITUNGAN
=====================================================================
Zat Gizi
hasil analisis
rekomendasi
persentase
nilai
nilai/hari
pemenuhan
______________________________________________________________________________
energy
3684.3 kcal
2500.0 kcal
147 %
water
0.0 g
2700.0 g
0%
protein
148.8 g(16%)
59.0 g(12 %)
252 %
fat
113.1 g(27%)
96.0 g(< 30 %)
118 %
carbohydr.
522.3 g(57%)
439.0 g(> 55 %)
119 %
Hari Ke : 4
=====================================================================

HASIL PERHITUNGAN DIET/

=====================================================================
Nama Makanan
Jumlah
energy
carbohydr.
______________________________________________________________________________
SARAPAN
nasi putih
200 g
260.0 kcal
57.2 g
7

tumis kangkung belu

50 g
46.0 kcal
1.0 g
mie soun
30 g
114.3 kcal
27.4 g
ati ayam
80 g
125.6 kcal
0.7 g
perkedel jagung
50 g
71.5 kcal
6.9 g
susu milo/ milo choklat
100 g
387.0 kcal
65.8 g
Snack SIANG
pisang ambon
100 g
92.0 kcal
23.4 g
jus anggur
100 g
53.0 kcal
13.8 g
MAKAN SIANG
nasi putih
200 g
260.0 kcal
57.2 g
ikan bandeng
100 g
84.0 kcal
0.0 g
sayur sop
50 g
52.0 kcal
5.3 g
semur kentang
50 g
59.0 kcal
7.7 g
tempe goreng
50 g
177.0 kcal
7.7 g
krupuk asin
30 g
130.8 kcal
21.1 g
kecap
10 g
6.0 kcal
0.6 g
jus jeruk peras
100 g
83.0 kcal
21.8 g
Snack SORE
roti pisang
50 g
73.5 kcal
16.0 g
susu milo/ milo choklat
100 g
387.0 kcal
65.8 g
MAKAN MALAM
nasi putih
200 g
260.0 kcal
57.2 g
ikan mas pepes
100 g
81.0 kcal
0.0 g
semur tahu
50 g
68.5 kcal
5.3 g
sayur bayam jagung
50 g
18.5 kcal
4.2 g
telur ayam
80 g
124.0 kcal
0.9 g
jeruk
50 g
69.0 kcal
12.9 g
teh manis
100 g
13.0 kcal
3.2 g
Makan diantara
susu milo/ milo choklat
100 g
387.0 kcal
65.8 g
biscuit marie susu
50 g
215.5 kcal
39.3 g
=====================================================================

HASIL PERHITUNGAN
=====================================================================
Zat Gizi
hasil analisis
rekomendasi
persentase
nilai
nilai/hari
pemenuhan
______________________________________________________________________________
energy
3698.2 kcal
2500.0 kcal
148 %
water
0.0 g
2700.0 g
0%
protein
144.6 g(16%)
59.0 g(12 %)
245 %
fat
89.0 g(21%)
96.0 g(< 30 %)
93 %
carbohydr.
588.1 g(63%)
439.0 g(> 55 %)
134 %
Hari Ke : 5
=====================================================================

HASIL PERHITUNGAN DIET/

=====================================================================
Nama Makanan
Jumlah
energy
carbohydr.
______________________________________________________________________________
SARAPAN
8

nasi putih
sayur sop daging cincang wortel
perkedel jagung
tempe bacem
ikan mas pepes
pisang ambon
susu milo/ milo choklat
Snack SIANG
biscuit marie susu
jeruk
MAKAN SIANG
nasi putih
ikan bawal
sayur asem
krupuk udang
jus alpukat susu
Snack SORE
pisang goreng
susu milo/ milo choklat

200 g
100 g
50 g
50 g
100 g
100 g
100 g

260.0 kcal
66.0 kcal
71.5 kcal
118.5 kcal
81.0 kcal
92.0 kcal
387.0 kcal

57.2
5.8
6.9
8.8
0.0
23.4
65.8

g
g
g
g
g
g
g

50 g
50 g

215.5 kcal
69.0 kcal

39.3 g
12.9 g

200 g
100 g
50 g
40 g
100 g

260.0 kcal
84.0 kcal
24.5 kcal
210.8 kcal
95.0 kcal

57.2
0.0
2.8
23.9
13.0

100 g
100 g

158.0 kcal
387.0 kcal

17.5 g
65.8 g

g
g
g
g
g

MAKAN MALAM
nasi putih
200 g
260.0 kcal
57.2 g
telur asin
80 g
124.0 kcal
0.9 g
ikan lele
100 g
84.0 kcal
0.0 g
sayur sop
50 g
52.0 kcal
5.3 g
tempe goreng
50 g
177.0 kcal
7.7 g
teh manis
100 g
13.0 kcal
3.2 g
mangga harum manis
100 g
65.0 kcal
17.0 g
Makan diantara
susu milo/ milo choklat
100 g
387.0 kcal
65.8 g
=====================================================================

HASIL PERHITUNGAN
=====================================================================
Zat Gizi
hasil analisis
rekomendasi
persentase
nilai
nilai/hari
pemenuhan
______________________________________________________________________________
energy
3741.8 kcal
2500.0 kcal
150 %
water
0.0 g
2700.0 g
0%
protein
141.5 g(15%)
59.0 g(12 %)
240 %
fat
110.2 g(26%)
96.0 g(< 30 %)
115 %
carbohydr.
557.4 g(59%)
439.0 g(> 55 %)
127 %
Hari Ke : 6
=====================================================================

HASIL PERHITUNGAN DIET/

=====================================================================
Nama Makanan
Jumlah
energy
carbohydr.
______________________________________________________________________________
SARAPAN
9

nasi putih
telur puyuh
ikan pindang layang
krupuk asin
pisang ambon
susu milo/ milo choklat

200 g
50 g
100 g
40 g
100 g
100 g

260.0 kcal
92.5 kcal
105.0 kcal
174.4 kcal
92.0 kcal
387.0 kcal

57.2
0.8
0.0
28.2
23.4
65.8

50 g

247.0 kcal

28.9 g

MAKAN SIANG
nasi putih
sayur sop daging cincang wortel
pepes tahu
ikan teri nasi kering
duku
jus jeruk peras

200 g
50 g
50 g
100 g
100 g
100 g

260.0 kcal
33.0 kcal
38.0 kcal
335.0 kcal
59.0 kcal
83.0 kcal

57.2
2.9
0.9
0.0
15.3
21.8

Snack SORE
susu milo/ milo choklat

100 g

387.0 kcal

65.8 g

MAKAN MALAM
nasi putih
ikan tongkol
sayur sop
tempe goreng
kelengkeng

200 g
100 g
50 g
50 g
100 g

260.0 kcal
111.0 kcal
52.0 kcal
177.0 kcal
79.0 kcal

57.2
0.0
5.3
7.7
20.2

Snack SIANG
biscuit kacang

g
g
g
g
g
g

g
g
g
g
g
g

g
g
g
g
g

Makan diantara
susu milo/ milo choklat
100 g
387.0 kcal
65.8 g
=====================================================================

HASIL PERHITUNGAN
=====================================================================
Zat Gizi
hasil analisis
rekomendasi
persentase
nilai
nilai/hari
pemenuhan
______________________________________________________________________________
energy
3618.9 kcal
2500.0 kcal
145 %
water
0.0 g
2700.0 g
0%
protein
187.8 g(21%)
59.0 g(12 %)
318 %
fat
86.9 g(21%)
96.0 g(< 30 %)
91 %
carbohydr.
524.2 g(58%)
439.0 g(> 55 %)
119 %
Hari Ke : 7
=====================================================================

HASIL PERHITUNGAN DIET/

=====================================================================
Nama Makanan
Jumlah
energy
carbohydr.
______________________________________________________________________________
SARAPAN
nasi putih
200 g
260.0 kcal
57.2 g
10

ikan bandeng
sayur sop
tempe bacem
susu milo/ milo choklat
pisang mas

100 g
50 g
80 g
100 g
100 g

84.0 kcal
52.0 kcal
189.6 kcal
387.0 kcal
92.0 kcal

0.0
5.3
14.1
65.8
23.4

g
g
g
g
g

Snack SIANG
jus alpukat susu

100 g

95.0 kcal

MAKAN SIANG
nasi putih
daging ayam
pepes jamur
sayur asem
duku
teh manis

200 g
100 g
50 g
50 g
100 g
100 g

260.0 kcal
285.0 kcal
13.5 kcal
24.5 kcal
59.0 kcal
13.0 kcal

57.2
0.0
2.5
2.8
15.3
3.2

Snack SORE
biscuit kacang
susu milo/ milo choklat

50 g
100 g

247.0 kcal
387.0 kcal

28.9 g
65.8 g

13.0 g
g
g
g
g
g
g

MAKAN MALAM
nasi putih
200 g
260.0 kcal
57.2 g
ikan kakap
100 g
84.0 kcal
0.0 g
tumis bayam and sawi and timun belu
50 g
31.0 kcal
0.9 g
pepes tahu
50 g
38.0 kcal
0.9 g
tempe goreng
80 g
283.2 kcal
12.2 g
apel
100 g
59.0 kcal
15.3 g
teh manis
100 g
13.0 kcal
3.2 g
Makan diantara
susu milo/ milo choklat
100 g
387.0 kcal
65.8 g
=====================================================================

HASIL PERHITUNGAN
=====================================================================
Zat Gizi
hasil analisis
rekomendasi
persentase
nilai
nilai/hari
pemenuhan
______________________________________________________________________________
energy
3603.8 kcal
2500.0 kcal
144 %
water
0.0 g
2700.0 g
0%
protein
146.3 g(16%)
59.0 g(12 %)
248 %
fat
113.9 g(27%)
96.0 g(< 30 %)
119 %
carbohydr.
510.0 g(56%)
439.0 g(> 55 %)
116 %
Hari ke : 1
=====================================================================

HASIL PERHITUNGAN DIET/

=====================================================================
Nama Makanan
Jumlah
energy
carbohydr.
______________________________________________________________________________
SARAPAN
nasi putih
200 g
260.0 kcal
57.2 g
11

pepes jamur
telur goreng
tumis sawi
susu milo/ milo choklat
pisang mas

50 g
70 g
50 g
100 g
100 g

13.5 kcal
133.7 kcal
14.0 kcal
387.0 kcal
92.0 kcal

2.5
0.7
0.8
65.8
23.4

50 g

247.0 kcal

28.9 g

MAKAN SIANG
nasi putih
pepes tahu
tempe bacem
sayur bayam
krupuk asin
ikan pindang layang
jus alpukat susu

200 g
50 g
50 g
50 g
30 g
100 g
100 g

260.0 kcal
38.0 kcal
118.5 kcal
6.0 kcal
130.8 kcal
105.0 kcal
95.0 kcal

57.2
0.9
8.8
0.9
21.1
0.0
13.0

Snack SORE
buah pisang susu
susu milo/ milo choklat

100 g
100 g

92.0 kcal
387.0 kcal

23.4 g
65.8 g

Snack SIANG
biscuit kacang

g
g
g
g
g

g
g
g
g
g
g
g

MAKAN MALAM
nasi putih
200 g
260.0 kcal
57.2 g
daging ayam
100 g
285.0 kcal
0.0 g
sayur sop
50 g
52.0 kcal
5.3 g
tempe goreng
50 g
177.0 kcal
7.7 g
kecap
10 g
6.0 kcal
0.6 g
jus jeruk peras
100 g
83.0 kcal
21.8 g
Makan diantara
susu milo/ milo choklat
100 g
387.0 kcal
65.8 g
=====================================================================

HASIL PERHITUNGAN
=====================================================================
Zat Gizi
hasil analisis
rekomendasi
persentase
nilai
nilai/hari
pemenuhan
___________________________________________________________________________
energy
3629.5 kcal
2500.0 kcal
145 %
water
0.0 g
2700.0 g
0%
protein
140.2 g(15%)
59.0 g(12 %)
238 %
fat
110.5 g(26%)
96.0 g(< 30 %)
115 %
carbohydr.
528.8 g(58%)
439.0 g(> 55 %)
120 %
Hari Ke : 2
=====================================================================

HASIL PERHITUNGAN DIET/

=====================================================================
Nama Makanan
Jumlah
energy
carbohydr.
______________________________________________________________________________
SARAPAN
nasi putih
200 g
260.0 kcal
57.2 g
12

pergedel kentang belu

tumis kacang panjang belu
ikan mas goreng
susu milo/ milo choklat
pisang mas

80 g
50 g
50 g
100 g
100 g

218.4 kcal
10.5 kcal
101.0 kcal
387.0 kcal
92.0 kcal

9.4
1.4
0.0
65.8
23.4

g
g
g
g
g

Snack SIANG
biscuit crackers konghuan

50 g

223.5 kcal

36.8 g

MAKAN SIANG
nasi putih
ikan teri nasi kering
sayur sop daging cincang wortel
krupuk udang
jus jeruk peras

200 g
100 g
50 g
40 g
100 g

260.0 kcal
335.0 kcal
33.0 kcal
210.8 kcal
83.0 kcal

57.2
0.0
2.9
23.9
21.8

Snack SORE
susu milo/ milo choklat
pisang molen

100 g
50 g

387.0 kcal
106.0 kcal

65.8 g
9.1 g

MAKAN MALAM
nasi putih
sayur bayam wortel
tempe bacem
ikan mas pepes
jus melon

200 g
50 g
50 g
100 g
100 g

260.0 kcal
9.5 kcal
118.5 kcal
81.0 kcal
47.0 kcal

57.2
2.0
8.8
0.0
12.1

Makan diantara
susu milo/ milo choklat
kelengkeng

100 g
100 g

387.0 kcal
79.0 kcal

65.8 g
20.2 g

g
g
g
g
g

g
g
g
g
g

=====================================================================

HASIL PERHITUNGAN
=====================================================================
Zat Gizi
hasil analisis
rekomendasi
persentase
nilai
nilai/hari
pemenuhan
______________________________________________________________________________
energy
3689.2 kcal
2500.0 kcal
148 %
water
0.0 g
2700.0 g
0%
protein
149.7 g(16%)
59.0 g(12 %)
254 %
fat
104.1 g(25%)
96.0 g(< 30 %)
108 %
carbohydr.
540.8 g(59%)
439.0 g(> 55 %)
123 %
Hari Ke : 3
=====================================================================

HASIL PERHITUNGAN DIET/

=====================================================================
Nama Makanan
Jumlah
energy
carbohydr.
______________________________________________________________________________
SARAPAN
nasi putih
200 g
260.0 kcal
57.2 g
13

daging ayam goreng

tumis kangkung belu
krupuk asin
susu milo/ milo choklat

100 g
50 g
40 g
100 g

332.0 kcal
46.0 kcal
174.4 kcal
387.0 kcal

Snack SIANG
jus alpukat susu

100 g

95.0 kcal

MAKAN SIANG
nasi putih
ikan kakap
kecap
tumis terong belu
telur ceplok
teh manis
pisang ambon

200 g
100 g
10 g
50 g
80 g
100 g
100 g

260.0 kcal
84.0 kcal
6.0 kcal
12.0 kcal
152.8 kcal
13.0 kcal
92.0 kcal

57.2
0.0
0.6
2.8
0.8
3.2
23.4

Snack SORE
susu milo/ milo choklat

100 g

387.0 kcal

65.8 g

200 g
100 g
50 g
80 g
50 g

260.0 kcal
143.0 kcal
28.0 kcal
125.6 kcal
177.0 kcal

57.2
13.9
3.0
0.7
7.7

100 g

47.0 kcal

MAKAN MALAM
nasi putih
perkedel jagung
sayur lodeh
ati ayam
tempe goreng
jus melon

3.7
1.0
28.2
65.8

g
g
g
g

13.0 g
g
g
g
g
g
g
g

g
g
g
g
g

12.1 g

Makan diantara
susu milo/ milo choklat
100 g
387.0 kcal
65.8 g
biscuit marie susu
50 g
215.5 kcal
39.3 g
=====================================================================

HASIL PERHITUNGAN
=====================================================================
Zat Gizi
hasil analisis
rekomendasi
persentase
nilai
nilai/hari
pemenuhan
______________________________________________________________________________
energy
3684.3 kcal
2500.0 kcal
147 %
water
0.0 g
2700.0 g
0%
protein
148.8 g(16%)
59.0 g(12 %)
252 %
fat
113.1 g(27%)
96.0 g(< 30 %)
118 %
carbohydr.
522.3 g(57%)
439.0 g(> 55 %)
119 %
Hari Ke : 4
=====================================================================

HASIL PERHITUNGAN DIET/

=====================================================================
Nama Makanan
Jumlah
energy
carbohydr.
______________________________________________________________________________
SARAPAN
nasi putih
200 g
260.0 kcal
57.2 g
14

tumis kangkung belu

50 g
46.0 kcal
1.0 g
mie soun
30 g
114.3 kcal
27.4 g
ati ayam
80 g
125.6 kcal
0.7 g
perkedel jagung
50 g
71.5 kcal
6.9 g
susu milo/ milo choklat
100 g
387.0 kcal
65.8 g
Snack SIANG
pisang ambon
100 g
92.0 kcal
23.4 g
jus anggur
100 g
53.0 kcal
13.8 g
MAKAN SIANG
nasi putih
200 g
260.0 kcal
57.2 g
ikan bandeng
100 g
84.0 kcal
0.0 g
sayur sop
50 g
52.0 kcal
5.3 g
semur kentang
50 g
59.0 kcal
7.7 g
tempe goreng
50 g
177.0 kcal
7.7 g
krupuk asin
30 g
130.8 kcal
21.1 g
kecap
10 g
6.0 kcal
0.6 g
jus jeruk peras
100 g
83.0 kcal
21.8 g
Snack SORE
roti pisang
50 g
73.5 kcal
16.0 g
susu milo/ milo choklat
100 g
387.0 kcal
65.8 g
MAKAN MALAM
nasi putih
200 g
260.0 kcal
57.2 g
ikan mas pepes
100 g
81.0 kcal
0.0 g
semur tahu
50 g
68.5 kcal
5.3 g
sayur bayam jagung
50 g
18.5 kcal
4.2 g
telur ayam
80 g
124.0 kcal
0.9 g
jeruk
50 g
69.0 kcal
12.9 g
teh manis
100 g
13.0 kcal
3.2 g
Makan diantara
susu milo/ milo choklat
100 g
387.0 kcal
65.8 g
biscuit marie susu
50 g
215.5 kcal
39.3 g
=====================================================================

HASIL PERHITUNGAN
=====================================================================
Zat Gizi
hasil analisis
rekomendasi
persentase
nilai
nilai/hari
pemenuhan
______________________________________________________________________________
energy
3698.2 kcal
2500.0 kcal
148 %
water
0.0 g
2700.0 g
0%
protein
144.6 g(16%)
59.0 g(12 %)
245 %
fat
89.0 g(21%)
96.0 g(< 30 %)
93 %
carbohydr.
588.1 g(63%)
439.0 g(> 55 %)
134 %
Hari Ke : 5
=====================================================================

HASIL PERHITUNGAN DIET/

=====================================================================
Nama Makanan
Jumlah
energy
carbohydr.
______________________________________________________________________________
SARAPAN
15

nasi putih
sayur sop daging cincang wortel
perkedel jagung
tempe bacem
ikan mas pepes
pisang ambon
susu milo/ milo choklat
Snack SIANG
biscuit marie susu
jeruk
MAKAN SIANG
nasi putih
ikan bawal
sayur asem
krupuk udang
jus alpukat susu
Snack SORE
pisang goreng
susu milo/ milo choklat

200 g
100 g
50 g
50 g
100 g
100 g
100 g

260.0 kcal
66.0 kcal
71.5 kcal
118.5 kcal
81.0 kcal
92.0 kcal
387.0 kcal

57.2
5.8
6.9
8.8
0.0
23.4
65.8

g
g
g
g
g
g
g

50 g
50 g

215.5 kcal
69.0 kcal

39.3 g
12.9 g

200 g
100 g
50 g
40 g
100 g

260.0 kcal
84.0 kcal
24.5 kcal
210.8 kcal
95.0 kcal

57.2
0.0
2.8
23.9
13.0

100 g
100 g

158.0 kcal
387.0 kcal

17.5 g
65.8 g

g
g
g
g
g

MAKAN MALAM
nasi putih
200 g
260.0 kcal
57.2 g
telur asin
80 g
124.0 kcal
0.9 g
ikan lele
100 g
84.0 kcal
0.0 g
sayur sop
50 g
52.0 kcal
5.3 g
tempe goreng
50 g
177.0 kcal
7.7 g
teh manis
100 g
13.0 kcal
3.2 g
mangga harum manis
100 g
65.0 kcal
17.0 g
Makan diantara
susu milo/ milo choklat
100 g
387.0 kcal
65.8 g
=====================================================================

HASIL PERHITUNGAN
=====================================================================
Zat Gizi
hasil analisis
rekomendasi
persentase
nilai
nilai/hari
pemenuhan
______________________________________________________________________________
energy
3741.8 kcal
2500.0 kcal
150 %
water
0.0 g
2700.0 g
0%
protein
141.5 g(15%)
59.0 g(12 %)
240 %
fat
110.2 g(26%)
96.0 g(< 30 %)
115 %
carbohydr.
557.4 g(59%)
439.0 g(> 55 %)
127 %
Hari Ke : 6
=====================================================================

HASIL PERHITUNGAN DIET/

=====================================================================
Nama Makanan
Jumlah
energy
carbohydr.
______________________________________________________________________________
SARAPAN
16

nasi putih
telur puyuh
ikan pindang layang
krupuk asin
pisang ambon
susu milo/ milo choklat

200 g
50 g
100 g
40 g
100 g
100 g

260.0 kcal
92.5 kcal
105.0 kcal
174.4 kcal
92.0 kcal
387.0 kcal

57.2
0.8
0.0
28.2
23.4
65.8

50 g

247.0 kcal

28.9 g

MAKAN SIANG
nasi putih
sayur sop daging cincang wortel
pepes tahu
ikan teri nasi kering
duku
jus jeruk peras

200 g
50 g
50 g
100 g
100 g
100 g

260.0 kcal
33.0 kcal
38.0 kcal
335.0 kcal
59.0 kcal
83.0 kcal

57.2
2.9
0.9
0.0
15.3
21.8

Snack SORE
susu milo/ milo choklat

100 g

387.0 kcal

65.8 g

MAKAN MALAM
nasi putih
ikan tongkol
sayur sop
tempe goreng
kelengkeng

200 g
100 g
50 g
50 g
100 g

260.0 kcal
111.0 kcal
52.0 kcal
177.0 kcal
79.0 kcal

57.2
0.0
5.3
7.7
20.2

Snack SIANG
biscuit kacang

g
g
g
g
g
g

g
g
g
g
g
g

g
g
g
g
g

Makan diantara
susu milo/ milo choklat
100 g
387.0 kcal
65.8 g
=====================================================================

HASIL PERHITUNGAN
=====================================================================
Zat Gizi
hasil analisis
rekomendasi
persentase
nilai
nilai/hari
pemenuhan
______________________________________________________________________________
energy
3618.9 kcal
2500.0 kcal
145 %
water
0.0 g
2700.0 g
0%
protein
187.8 g(21%)
59.0 g(12 %)
318 %
fat
86.9 g(21%)
96.0 g(< 30 %)
91 %
carbohydr.
524.2 g(58%)
439.0 g(> 55 %)
119 %
Hari Ke : 7
=====================================================================

HASIL PERHITUNGAN DIET/

=====================================================================
Nama Makanan
Jumlah
energy
carbohydr.
______________________________________________________________________________
SARAPAN
nasi putih
200 g
260.0 kcal
57.2 g
17

ikan bandeng
sayur sop
tempe bacem
susu milo/ milo choklat
pisang mas

100 g
50 g
80 g
100 g
100 g

84.0 kcal
52.0 kcal
189.6 kcal
387.0 kcal
92.0 kcal

0.0
5.3
14.1
65.8
23.4

g
g
g
g
g

Snack SIANG
jus alpukat susu

100 g

95.0 kcal

MAKAN SIANG
nasi putih
daging ayam
pepes jamur
sayur asem
duku
teh manis

200 g
100 g
50 g
50 g
100 g
100 g

260.0 kcal
285.0 kcal
13.5 kcal
24.5 kcal
59.0 kcal
13.0 kcal

57.2
0.0
2.5
2.8
15.3
3.2

Snack SORE
biscuit kacang
susu milo/ milo choklat

50 g
100 g

247.0 kcal
387.0 kcal

28.9 g
65.8 g

13.0 g
g
g
g
g
g
g

MAKAN MALAM
nasi putih
200 g
260.0 kcal
57.2 g
ikan kakap
100 g
84.0 kcal
0.0 g
tumis bayam and sawi and timun belu
50 g
31.0 kcal
0.9 g
pepes tahu
50 g
38.0 kcal
0.9 g
tempe goreng
80 g
283.2 kcal
12.2 g
apel
100 g
59.0 kcal
15.3 g
teh manis
100 g
13.0 kcal
3.2 g
Makan diantara
susu milo/ milo choklat
100 g
387.0 kcal
65.8 g
=====================================================================

HASIL PERHITUNGAN
=====================================================================
Zat Gizi
hasil analisis
rekomendasi
persentase
nilai
nilai/hari
pemenuhan
______________________________________________________________________________
energy
3603.8 kcal
2500.0 kcal
144 %
water
0.0 g
2700.0 g
0%
protein
146.3 g(16%)
59.0 g(12 %)
248 %
fat
113.9 g(27%)
96.0 g(< 30 %)
119 %
carbohydr.
510.0 g(56%)
439.0 g(> 55 %)
116 %
Hari ke : 1
=====================================================================

HASIL PERHITUNGAN DIET/

=====================================================================
Nama Makanan
Jumlah
energy
carbohydr.
______________________________________________________________________________
SARAPAN
nasi putih
200 g
260.0 kcal
57.2 g
18

pepes jamur
telur goreng
tumis sawi
susu milo/ milo choklat
pisang mas

50 g
70 g
50 g
100 g
100 g

13.5 kcal
133.7 kcal
14.0 kcal
387.0 kcal
92.0 kcal

2.5
0.7
0.8
65.8
23.4

50 g

247.0 kcal

28.9 g

MAKAN SIANG
nasi putih
pepes tahu
tempe bacem
sayur bayam
krupuk asin
ikan pindang layang
jus alpukat susu

200 g
50 g
50 g
50 g
30 g
100 g
100 g

260.0 kcal
38.0 kcal
118.5 kcal
6.0 kcal
130.8 kcal
105.0 kcal
95.0 kcal

57.2
0.9
8.8
0.9
21.1
0.0
13.0

Snack SORE
buah pisang susu
susu milo/ milo choklat

100 g
100 g

92.0 kcal
387.0 kcal

23.4 g
65.8 g

Snack SIANG
biscuit kacang

g
g
g
g
g

g
g
g
g
g
g
g

MAKAN MALAM
nasi putih
200 g
260.0 kcal
57.2 g
daging ayam
100 g
285.0 kcal
0.0 g
sayur sop
50 g
52.0 kcal
5.3 g
tempe goreng
50 g
177.0 kcal
7.7 g
kecap
10 g
6.0 kcal
0.6 g
jus jeruk peras
100 g
83.0 kcal
21.8 g
Makan diantara
susu milo/ milo choklat
100 g
387.0 kcal
65.8 g
=====================================================================

HASIL PERHITUNGAN
=====================================================================
Zat Gizi
hasil analisis
rekomendasi
persentase
nilai
nilai/hari
pemenuhan
___________________________________________________________________________
energy
3629.5 kcal
2500.0 kcal
145 %
water
0.0 g
2700.0 g
0%
protein
140.2 g(15%)
59.0 g(12 %)
238 %
fat
110.5 g(26%)
96.0 g(< 30 %)
115 %
carbohydr.
528.8 g(58%)
439.0 g(> 55 %)
120 %
Hari Ke : 2
=====================================================================

HASIL PERHITUNGAN DIET/

=====================================================================
Nama Makanan
Jumlah
energy
carbohydr.
______________________________________________________________________________
SARAPAN
nasi putih
200 g
260.0 kcal
57.2 g
19

pergedel kentang belu

tumis kacang panjang belu
ikan mas goreng
susu milo/ milo choklat
pisang mas

80 g
50 g
50 g
100 g
100 g

218.4 kcal
10.5 kcal
101.0 kcal
387.0 kcal
92.0 kcal

9.4
1.4
0.0
65.8
23.4

g
g
g
g
g

Snack SIANG
biscuit crackers konghuan

50 g

223.5 kcal

36.8 g

MAKAN SIANG
nasi putih
ikan teri nasi kering
sayur sop daging cincang wortel
krupuk udang
jus jeruk peras

200 g
100 g
50 g
40 g
100 g

260.0 kcal
335.0 kcal
33.0 kcal
210.8 kcal
83.0 kcal

57.2
0.0
2.9
23.9
21.8

Snack SORE
susu milo/ milo choklat
pisang molen

100 g
50 g

387.0 kcal
106.0 kcal

65.8 g
9.1 g

MAKAN MALAM
nasi putih
sayur bayam wortel
tempe bacem
ikan mas pepes
jus melon

200 g
50 g
50 g
100 g
100 g

260.0 kcal
9.5 kcal
118.5 kcal
81.0 kcal
47.0 kcal

57.2
2.0
8.8
0.0
12.1

Makan diantara
susu milo/ milo choklat
kelengkeng

100 g
100 g

387.0 kcal
79.0 kcal

65.8 g
20.2 g

g
g
g
g
g

g
g
g
g
g

=====================================================================

HASIL PERHITUNGAN
=====================================================================
Zat Gizi
hasil analisis
rekomendasi
persentase
nilai
nilai/hari
pemenuhan
______________________________________________________________________________
energy
3689.2 kcal
2500.0 kcal
148 %
water
0.0 g
2700.0 g
0%
protein
149.7 g(16%)
59.0 g(12 %)
254 %
fat
104.1 g(25%)
96.0 g(< 30 %)
108 %
carbohydr.
540.8 g(59%)
439.0 g(> 55 %)
123 %
Hari Ke : 3
=====================================================================

HASIL PERHITUNGAN DIET/

=====================================================================
Nama Makanan
Jumlah
energy
carbohydr.
______________________________________________________________________________
SARAPAN
nasi putih
200 g
260.0 kcal
57.2 g
20

daging ayam goreng

tumis kangkung belu
krupuk asin
susu milo/ milo choklat

100 g
50 g
40 g
100 g

332.0 kcal
46.0 kcal
174.4 kcal
387.0 kcal

Snack SIANG
jus alpukat susu

100 g

95.0 kcal

MAKAN SIANG
nasi putih
ikan kakap
kecap
tumis terong belu
telur ceplok
teh manis
pisang ambon

200 g
100 g
10 g
50 g
80 g
100 g
100 g

260.0 kcal
84.0 kcal
6.0 kcal
12.0 kcal
152.8 kcal
13.0 kcal
92.0 kcal

57.2
0.0
0.6
2.8
0.8
3.2
23.4

Snack SORE
susu milo/ milo choklat

100 g

387.0 kcal

65.8 g

200 g
100 g
50 g
80 g
50 g

260.0 kcal
143.0 kcal
28.0 kcal
125.6 kcal
177.0 kcal

57.2
13.9
3.0
0.7
7.7

100 g

47.0 kcal

MAKAN MALAM
nasi putih
perkedel jagung
sayur lodeh
ati ayam
tempe goreng
jus melon

3.7
1.0
28.2
65.8

g
g
g
g

13.0 g
g
g
g
g
g
g
g

g
g
g
g
g

12.1 g

Makan diantara
susu milo/ milo choklat
100 g
387.0 kcal
65.8 g
biscuit marie susu
50 g
215.5 kcal
39.3 g
=====================================================================

HASIL PERHITUNGAN
=====================================================================
Zat Gizi
hasil analisis
rekomendasi
persentase
nilai
nilai/hari
pemenuhan
______________________________________________________________________________
energy
3684.3 kcal
2500.0 kcal
147 %
water
0.0 g
2700.0 g
0%
protein
148.8 g(16%)
59.0 g(12 %)
252 %
fat
113.1 g(27%)
96.0 g(< 30 %)
118 %
carbohydr.
522.3 g(57%)
439.0 g(> 55 %)
119 %
Hari Ke : 4
=====================================================================

HASIL PERHITUNGAN DIET/

=====================================================================
Nama Makanan
Jumlah
energy
carbohydr.
______________________________________________________________________________
SARAPAN
nasi putih
200 g
260.0 kcal
57.2 g
21

tumis kangkung belu

50 g
46.0 kcal
1.0 g
mie soun
30 g
114.3 kcal
27.4 g
ati ayam
80 g
125.6 kcal
0.7 g
perkedel jagung
50 g
71.5 kcal
6.9 g
susu milo/ milo choklat
100 g
387.0 kcal
65.8 g
Snack SIANG
pisang ambon
100 g
92.0 kcal
23.4 g
jus anggur
100 g
53.0 kcal
13.8 g
MAKAN SIANG
nasi putih
200 g
260.0 kcal
57.2 g
ikan bandeng
100 g
84.0 kcal
0.0 g
sayur sop
50 g
52.0 kcal
5.3 g
semur kentang
50 g
59.0 kcal
7.7 g
tempe goreng
50 g
177.0 kcal
7.7 g
krupuk asin
30 g
130.8 kcal
21.1 g
kecap
10 g
6.0 kcal
0.6 g
jus jeruk peras
100 g
83.0 kcal
21.8 g
Snack SORE
roti pisang
50 g
73.5 kcal
16.0 g
susu milo/ milo choklat
100 g
387.0 kcal
65.8 g
MAKAN MALAM
nasi putih
200 g
260.0 kcal
57.2 g
ikan mas pepes
100 g
81.0 kcal
0.0 g
semur tahu
50 g
68.5 kcal
5.3 g
sayur bayam jagung
50 g
18.5 kcal
4.2 g
telur ayam
80 g
124.0 kcal
0.9 g
jeruk
50 g
69.0 kcal
12.9 g
teh manis
100 g
13.0 kcal
3.2 g
Makan diantara
susu milo/ milo choklat
100 g
387.0 kcal
65.8 g
biscuit marie susu
50 g
215.5 kcal
39.3 g
=====================================================================

HASIL PERHITUNGAN
=====================================================================
Zat Gizi
hasil analisis
rekomendasi
persentase
nilai
nilai/hari
pemenuhan
______________________________________________________________________________
energy
3698.2 kcal
2500.0 kcal
148 %
water
0.0 g
2700.0 g
0%
protein
144.6 g(16%)
59.0 g(12 %)
245 %
fat
89.0 g(21%)
96.0 g(< 30 %)
93 %
carbohydr.
588.1 g(63%)
439.0 g(> 55 %)
134 %
Hari Ke : 5
=====================================================================

HASIL PERHITUNGAN DIET/

=====================================================================
Nama Makanan
Jumlah
energy
carbohydr.
______________________________________________________________________________
SARAPAN
22

nasi putih
sayur sop daging cincang wortel
perkedel jagung
tempe bacem
ikan mas pepes
pisang ambon
susu milo/ milo choklat
Snack SIANG
biscuit marie susu
jeruk
MAKAN SIANG
nasi putih
ikan bawal
sayur asem
krupuk udang
jus alpukat susu
Snack SORE
pisang goreng
susu milo/ milo choklat

200 g
100 g
50 g
50 g
100 g
100 g
100 g

260.0 kcal
66.0 kcal
71.5 kcal
118.5 kcal
81.0 kcal
92.0 kcal
387.0 kcal

57.2
5.8
6.9
8.8
0.0
23.4
65.8

g
g
g
g
g
g
g

50 g
50 g

215.5 kcal
69.0 kcal

39.3 g
12.9 g

200 g
100 g
50 g
40 g
100 g

260.0 kcal
84.0 kcal
24.5 kcal
210.8 kcal
95.0 kcal

57.2
0.0
2.8
23.9
13.0

100 g
100 g

158.0 kcal
387.0 kcal

17.5 g
65.8 g

g
g
g
g
g

MAKAN MALAM
nasi putih
200 g
260.0 kcal
57.2 g
telur asin
80 g
124.0 kcal
0.9 g
ikan lele
100 g
84.0 kcal
0.0 g
sayur sop
50 g
52.0 kcal
5.3 g
tempe goreng
50 g
177.0 kcal
7.7 g
teh manis
100 g
13.0 kcal
3.2 g
mangga harum manis
100 g
65.0 kcal
17.0 g
Makan diantara
susu milo/ milo choklat
100 g
387.0 kcal
65.8 g
=====================================================================

HASIL PERHITUNGAN
=====================================================================
Zat Gizi
hasil analisis
rekomendasi
persentase
nilai
nilai/hari
pemenuhan
______________________________________________________________________________
energy
3741.8 kcal
2500.0 kcal
150 %
water
0.0 g
2700.0 g
0%
protein
141.5 g(15%)
59.0 g(12 %)
240 %
fat
110.2 g(26%)
96.0 g(< 30 %)
115 %
carbohydr.
557.4 g(59%)
439.0 g(> 55 %)
127 %
Hari Ke : 6
=====================================================================

HASIL PERHITUNGAN DIET/

=====================================================================
Nama Makanan
Jumlah
energy
carbohydr.
______________________________________________________________________________
SARAPAN
23

nasi putih
telur puyuh
ikan pindang layang
krupuk asin
pisang ambon
susu milo/ milo choklat

200 g
50 g
100 g
40 g
100 g
100 g

260.0 kcal
92.5 kcal
105.0 kcal
174.4 kcal
92.0 kcal
387.0 kcal

57.2
0.8
0.0
28.2
23.4
65.8

50 g

247.0 kcal

28.9 g

MAKAN SIANG
nasi putih
sayur sop daging cincang wortel
pepes tahu
ikan teri nasi kering
duku
jus jeruk peras

200 g
50 g
50 g
100 g
100 g
100 g

260.0 kcal
33.0 kcal
38.0 kcal
335.0 kcal
59.0 kcal
83.0 kcal

57.2
2.9
0.9
0.0
15.3
21.8

Snack SORE
susu milo/ milo choklat

100 g

387.0 kcal

65.8 g

MAKAN MALAM
nasi putih
ikan tongkol
sayur sop
tempe goreng
kelengkeng

200 g
100 g
50 g
50 g
100 g

260.0 kcal
111.0 kcal
52.0 kcal
177.0 kcal
79.0 kcal

57.2
0.0
5.3
7.7
20.2

Snack SIANG
biscuit kacang

g
g
g
g
g
g

g
g
g
g
g
g

g
g
g
g
g

Makan diantara
susu milo/ milo choklat
100 g
387.0 kcal
65.8 g
=====================================================================

HASIL PERHITUNGAN
=====================================================================
Zat Gizi
hasil analisis
rekomendasi
persentase
nilai
nilai/hari
pemenuhan
______________________________________________________________________________
energy
3618.9 kcal
2500.0 kcal
145 %
water
0.0 g
2700.0 g
0%
protein
187.8 g(21%)
59.0 g(12 %)
318 %
fat
86.9 g(21%)
96.0 g(< 30 %)
91 %
carbohydr.
524.2 g(58%)
439.0 g(> 55 %)
119 %
Hari Ke : 7
=====================================================================

HASIL PERHITUNGAN DIET/

=====================================================================
Nama Makanan
Jumlah
energy
carbohydr.
______________________________________________________________________________
SARAPAN
nasi putih
200 g
260.0 kcal
57.2 g
24

ikan bandeng
sayur sop
tempe bacem
susu milo/ milo choklat
pisang mas

100 g
50 g
80 g
100 g
100 g

84.0 kcal
52.0 kcal
189.6 kcal
387.0 kcal
92.0 kcal

0.0
5.3
14.1
65.8
23.4

g
g
g
g
g

Snack SIANG
jus alpukat susu

100 g

95.0 kcal

MAKAN SIANG
nasi putih
daging ayam
pepes jamur
sayur asem
duku
teh manis

200 g
100 g
50 g
50 g
100 g
100 g

260.0 kcal
285.0 kcal
13.5 kcal
24.5 kcal
59.0 kcal
13.0 kcal

57.2
0.0
2.5
2.8
15.3
3.2

Snack SORE
biscuit kacang
susu milo/ milo choklat

50 g
100 g

247.0 kcal
387.0 kcal

28.9 g
65.8 g

13.0 g
g
g
g
g
g
g

MAKAN MALAM
nasi putih
200 g
260.0 kcal
57.2 g
ikan kakap
100 g
84.0 kcal
0.0 g
tumis bayam and sawi and timun belu
50 g
31.0 kcal
0.9 g
pepes tahu
50 g
38.0 kcal
0.9 g
tempe goreng
80 g
283.2 kcal
12.2 g
apel
100 g
59.0 kcal
15.3 g
teh manis
100 g
13.0 kcal
3.2 g
Makan diantara
susu milo/ milo choklat
100 g
387.0 kcal
65.8 g
=====================================================================

HASIL PERHITUNGAN
=====================================================================
Zat Gizi
hasil analisis
rekomendasi
persentase
nilai
nilai/hari
pemenuhan
______________________________________________________________________________
energy
3603.8 kcal
2500.0 kcal
144 %
water
0.0 g
2700.0 g
0%
protein
146.3 g(16%)
59.0 g(12 %)
248 %
fat
113.9 g(27%)
96.0 g(< 30 %)
119 %
carbohydr.
510.0 g(56%)
439.0 g(> 55 %)
116 %
Hari ke : 1
=====================================================================

HASIL PERHITUNGAN DIET/

=====================================================================
Nama Makanan
Jumlah
energy
carbohydr.
______________________________________________________________________________
SARAPAN
nasi putih
200 g
260.0 kcal
57.2 g
25

pepes jamur
telur goreng
tumis sawi
susu milo/ milo choklat
pisang mas

50 g
70 g
50 g
100 g
100 g

13.5 kcal
133.7 kcal
14.0 kcal
387.0 kcal
92.0 kcal

2.5
0.7
0.8
65.8
23.4

50 g

247.0 kcal

28.9 g

MAKAN SIANG
nasi putih
pepes tahu
tempe bacem
sayur bayam
krupuk asin
ikan pindang layang
jus alpukat susu

200 g
50 g
50 g
50 g
30 g
100 g
100 g

260.0 kcal
38.0 kcal
118.5 kcal
6.0 kcal
130.8 kcal
105.0 kcal
95.0 kcal

57.2
0.9
8.8
0.9
21.1
0.0
13.0

Snack SORE
buah pisang susu
susu milo/ milo choklat

100 g
100 g

92.0 kcal
387.0 kcal

23.4 g
65.8 g

Snack SIANG
biscuit kacang

g
g
g
g
g

g
g
g
g
g
g
g

MAKAN MALAM
nasi putih
200 g
260.0 kcal
57.2 g
daging ayam
100 g
285.0 kcal
0.0 g
sayur sop
50 g
52.0 kcal
5.3 g
tempe goreng
50 g
177.0 kcal
7.7 g
kecap
10 g
6.0 kcal
0.6 g
jus jeruk peras
100 g
83.0 kcal
21.8 g
Makan diantara
susu milo/ milo choklat
100 g
387.0 kcal
65.8 g
=====================================================================

HASIL PERHITUNGAN
=====================================================================
Zat Gizi
hasil analisis
rekomendasi
persentase
nilai
nilai/hari
pemenuhan
___________________________________________________________________________
energy
3629.5 kcal
2500.0 kcal
145 %
water
0.0 g
2700.0 g
0%
protein
140.2 g(15%)
59.0 g(12 %)
238 %
fat
110.5 g(26%)
96.0 g(< 30 %)
115 %
carbohydr.
528.8 g(58%)
439.0 g(> 55 %)
120 %
Hari Ke : 2
=====================================================================

HASIL PERHITUNGAN DIET/

=====================================================================
Nama Makanan
Jumlah
energy
carbohydr.
______________________________________________________________________________
SARAPAN
nasi putih
200 g
260.0 kcal
57.2 g
26

pergedel kentang belu

tumis kacang panjang belu
ikan mas goreng
susu milo/ milo choklat
pisang mas

80 g
50 g
50 g
100 g
100 g

218.4 kcal
10.5 kcal
101.0 kcal
387.0 kcal
92.0 kcal

9.4
1.4
0.0
65.8
23.4

g
g
g
g
g

Snack SIANG
biscuit crackers konghuan

50 g

223.5 kcal

36.8 g

MAKAN SIANG
nasi putih
ikan teri nasi kering
sayur sop daging cincang wortel
krupuk udang
jus jeruk peras

200 g
100 g
50 g
40 g
100 g

260.0 kcal
335.0 kcal
33.0 kcal
210.8 kcal
83.0 kcal

57.2
0.0
2.9
23.9
21.8

Snack SORE
susu milo/ milo choklat
pisang molen

100 g
50 g

387.0 kcal
106.0 kcal

65.8 g
9.1 g

MAKAN MALAM
nasi putih
sayur bayam wortel
tempe bacem
ikan mas pepes
jus melon

200 g
50 g
50 g
100 g
100 g

260.0 kcal
9.5 kcal
118.5 kcal
81.0 kcal
47.0 kcal

57.2
2.0
8.8
0.0
12.1

Makan diantara
susu milo/ milo choklat
kelengkeng

100 g
100 g

387.0 kcal
79.0 kcal

65.8 g
20.2 g

g
g
g
g
g

g
g
g
g
g

=====================================================================

HASIL PERHITUNGAN
=====================================================================
Zat Gizi
hasil analisis
rekomendasi
persentase
nilai
nilai/hari
pemenuhan
______________________________________________________________________________
energy
3689.2 kcal
2500.0 kcal
148 %
water
0.0 g
2700.0 g
0%
protein
149.7 g(16%)
59.0 g(12 %)
254 %
fat
104.1 g(25%)
96.0 g(< 30 %)
108 %
carbohydr.
540.8 g(59%)
439.0 g(> 55 %)
123 %
Hari Ke : 3
=====================================================================

HASIL PERHITUNGAN DIET/

=====================================================================
Nama Makanan
Jumlah
energy
carbohydr.
______________________________________________________________________________
SARAPAN
nasi putih
200 g
260.0 kcal
57.2 g
27

daging ayam goreng

tumis kangkung belu
krupuk asin
susu milo/ milo choklat

100 g
50 g
40 g
100 g

332.0 kcal
46.0 kcal
174.4 kcal
387.0 kcal

Snack SIANG
jus alpukat susu

100 g

95.0 kcal

MAKAN SIANG
nasi putih
ikan kakap
kecap
tumis terong belu
telur ceplok
teh manis
pisang ambon

200 g
100 g
10 g
50 g
80 g
100 g
100 g

260.0 kcal
84.0 kcal
6.0 kcal
12.0 kcal
152.8 kcal
13.0 kcal
92.0 kcal

57.2
0.0
0.6
2.8
0.8
3.2
23.4

Snack SORE
susu milo/ milo choklat

100 g

387.0 kcal

65.8 g

200 g
100 g
50 g
80 g
50 g

260.0 kcal
143.0 kcal
28.0 kcal
125.6 kcal
177.0 kcal

57.2
13.9
3.0
0.7
7.7

100 g

47.0 kcal

MAKAN MALAM
nasi putih
perkedel jagung
sayur lodeh
ati ayam
tempe goreng
jus melon

3.7
1.0
28.2
65.8

g
g
g
g

13.0 g
g
g
g
g
g
g
g

g
g
g
g
g

12.1 g

Makan diantara
susu milo/ milo choklat
100 g
387.0 kcal
65.8 g
biscuit marie susu
50 g
215.5 kcal
39.3 g
=====================================================================

HASIL PERHITUNGAN
=====================================================================
Zat Gizi
hasil analisis
rekomendasi
persentase
nilai
nilai/hari
pemenuhan
______________________________________________________________________________
energy
3684.3 kcal
2500.0 kcal
147 %
water
0.0 g
2700.0 g
0%
protein
148.8 g(16%)
59.0 g(12 %)
252 %
fat
113.1 g(27%)
96.0 g(< 30 %)
118 %
carbohydr.
522.3 g(57%)
439.0 g(> 55 %)
119 %
Hari Ke : 4
=====================================================================

HASIL PERHITUNGAN DIET/

=====================================================================
Nama Makanan
Jumlah
energy
carbohydr.
______________________________________________________________________________
SARAPAN
nasi putih
200 g
260.0 kcal
57.2 g
28

tumis kangkung belu

50 g
46.0 kcal
1.0 g
mie soun
30 g
114.3 kcal
27.4 g
ati ayam
80 g
125.6 kcal
0.7 g
perkedel jagung
50 g
71.5 kcal
6.9 g
susu milo/ milo choklat
100 g
387.0 kcal
65.8 g
Snack SIANG
pisang ambon
100 g
92.0 kcal
23.4 g
jus anggur
100 g
53.0 kcal
13.8 g
MAKAN SIANG
nasi putih
200 g
260.0 kcal
57.2 g
ikan bandeng
100 g
84.0 kcal
0.0 g
sayur sop
50 g
52.0 kcal
5.3 g
semur kentang
50 g
59.0 kcal
7.7 g
tempe goreng
50 g
177.0 kcal
7.7 g
krupuk asin
30 g
130.8 kcal
21.1 g
kecap
10 g
6.0 kcal
0.6 g
jus jeruk peras
100 g
83.0 kcal
21.8 g
Snack SORE
roti pisang
50 g
73.5 kcal
16.0 g
susu milo/ milo choklat
100 g
387.0 kcal
65.8 g
MAKAN MALAM
nasi putih
200 g
260.0 kcal
57.2 g
ikan mas pepes
100 g
81.0 kcal
0.0 g
semur tahu
50 g
68.5 kcal
5.3 g
sayur bayam jagung
50 g
18.5 kcal
4.2 g
telur ayam
80 g
124.0 kcal
0.9 g
jeruk
50 g
69.0 kcal
12.9 g
teh manis
100 g
13.0 kcal
3.2 g
Makan diantara
susu milo/ milo choklat
100 g
387.0 kcal
65.8 g
biscuit marie susu
50 g
215.5 kcal
39.3 g
=====================================================================

HASIL PERHITUNGAN
=====================================================================
Zat Gizi
hasil analisis
rekomendasi
persentase
nilai
nilai/hari
pemenuhan
______________________________________________________________________________
energy
3698.2 kcal
2500.0 kcal
148 %
water
0.0 g
2700.0 g
0%
protein
144.6 g(16%)
59.0 g(12 %)
245 %
fat
89.0 g(21%)
96.0 g(< 30 %)
93 %
carbohydr.
588.1 g(63%)
439.0 g(> 55 %)
134 %
Hari Ke : 5
=====================================================================

HASIL PERHITUNGAN DIET/

=====================================================================
Nama Makanan
Jumlah
energy
carbohydr.
______________________________________________________________________________
SARAPAN
29

nasi putih
sayur sop daging cincang wortel
perkedel jagung
tempe bacem
ikan mas pepes
pisang ambon
susu milo/ milo choklat
Snack SIANG
biscuit marie susu
jeruk
MAKAN SIANG
nasi putih
ikan bawal
sayur asem
krupuk udang
jus alpukat susu
Snack SORE
pisang goreng
susu milo/ milo choklat

200 g
100 g
50 g
50 g
100 g
100 g
100 g

260.0 kcal
66.0 kcal
71.5 kcal
118.5 kcal
81.0 kcal
92.0 kcal
387.0 kcal

57.2
5.8
6.9
8.8
0.0
23.4
65.8

g
g
g
g
g
g
g

50 g
50 g

215.5 kcal
69.0 kcal

39.3 g
12.9 g

200 g
100 g
50 g
40 g
100 g

260.0 kcal
84.0 kcal
24.5 kcal
210.8 kcal
95.0 kcal

57.2
0.0
2.8
23.9
13.0

100 g
100 g

158.0 kcal
387.0 kcal

17.5 g
65.8 g

g
g
g
g
g

MAKAN MALAM
nasi putih
200 g
260.0 kcal
57.2 g
telur asin
80 g
124.0 kcal
0.9 g
ikan lele
100 g
84.0 kcal
0.0 g
sayur sop
50 g
52.0 kcal
5.3 g
tempe goreng
50 g
177.0 kcal
7.7 g
teh manis
100 g
13.0 kcal
3.2 g
mangga harum manis
100 g
65.0 kcal
17.0 g
Makan diantara
susu milo/ milo choklat
100 g
387.0 kcal
65.8 g
=====================================================================

HASIL PERHITUNGAN
=====================================================================
Zat Gizi
hasil analisis
rekomendasi
persentase
nilai
nilai/hari
pemenuhan
______________________________________________________________________________
energy
3741.8 kcal
2500.0 kcal
150 %
water
0.0 g
2700.0 g
0%
protein
141.5 g(15%)
59.0 g(12 %)
240 %
fat
110.2 g(26%)
96.0 g(< 30 %)
115 %
carbohydr.
557.4 g(59%)
439.0 g(> 55 %)
127 %
Hari Ke : 6
=====================================================================

HASIL PERHITUNGAN DIET/

=====================================================================
Nama Makanan
Jumlah
energy
carbohydr.
______________________________________________________________________________
SARAPAN
30

nasi putih
telur puyuh
ikan pindang layang
krupuk asin
pisang ambon
susu milo/ milo choklat

200 g
50 g
100 g
40 g
100 g
100 g

260.0 kcal
92.5 kcal
105.0 kcal
174.4 kcal
92.0 kcal
387.0 kcal

57.2
0.8
0.0
28.2
23.4
65.8

50 g

247.0 kcal

28.9 g

MAKAN SIANG
nasi putih
sayur sop daging cincang wortel
pepes tahu
ikan teri nasi kering
duku
jus jeruk peras

200 g
50 g
50 g
100 g
100 g
100 g

260.0 kcal
33.0 kcal
38.0 kcal
335.0 kcal
59.0 kcal
83.0 kcal

57.2
2.9
0.9
0.0
15.3
21.8

Snack SORE
susu milo/ milo choklat

100 g

387.0 kcal

65.8 g

MAKAN MALAM
nasi putih
ikan tongkol
sayur sop
tempe goreng
kelengkeng

200 g
100 g
50 g
50 g
100 g

260.0 kcal
111.0 kcal
52.0 kcal
177.0 kcal
79.0 kcal

57.2
0.0
5.3
7.7
20.2

Snack SIANG
biscuit kacang

g
g
g
g
g
g

g
g
g
g
g
g

g
g
g
g
g

Makan diantara
susu milo/ milo choklat
100 g
387.0 kcal
65.8 g
=====================================================================

HASIL PERHITUNGAN
=====================================================================
Zat Gizi
hasil analisis
rekomendasi
persentase
nilai
nilai/hari
pemenuhan
______________________________________________________________________________
energy
3618.9 kcal
2500.0 kcal
145 %
water
0.0 g
2700.0 g
0%
protein
187.8 g(21%)
59.0 g(12 %)
318 %
fat
86.9 g(21%)
96.0 g(< 30 %)
91 %
carbohydr.
524.2 g(58%)
439.0 g(> 55 %)
119 %
Hari Ke : 7
=====================================================================

HASIL PERHITUNGAN DIET/

=====================================================================
Nama Makanan
Jumlah
energy
carbohydr.
______________________________________________________________________________
SARAPAN
nasi putih
200 g
260.0 kcal
57.2 g
31

ikan bandeng
sayur sop
tempe bacem
susu milo/ milo choklat
pisang mas

100 g
50 g
80 g
100 g
100 g

84.0 kcal
52.0 kcal
189.6 kcal
387.0 kcal
92.0 kcal

0.0
5.3
14.1
65.8
23.4

g
g
g
g
g

Snack SIANG
jus alpukat susu

100 g

95.0 kcal

MAKAN SIANG
nasi putih
daging ayam
pepes jamur
sayur asem
duku
teh manis

200 g
100 g
50 g
50 g
100 g
100 g

260.0 kcal
285.0 kcal
13.5 kcal
24.5 kcal
59.0 kcal
13.0 kcal

57.2
0.0
2.5
2.8
15.3
3.2

Snack SORE
biscuit kacang
susu milo/ milo choklat

50 g
100 g

247.0 kcal
387.0 kcal

28.9 g
65.8 g

13.0 g
g
g
g
g
g
g

MAKAN MALAM
nasi putih
200 g
260.0 kcal
57.2 g
ikan kakap
100 g
84.0 kcal
0.0 g
tumis bayam and sawi and timun belu
50 g
31.0 kcal
0.9 g
pepes tahu
50 g
38.0 kcal
0.9 g
tempe goreng
80 g
283.2 kcal
12.2 g
apel
100 g
59.0 kcal
15.3 g
teh manis
100 g
13.0 kcal
3.2 g
Makan diantara
susu milo/ milo choklat
100 g
387.0 kcal
65.8 g
=====================================================================

HASIL PERHITUNGAN
=====================================================================
Zat Gizi
hasil analisis
rekomendasi
persentase
nilai
nilai/hari
pemenuhan
______________________________________________________________________________
energy
3603.8 kcal
2500.0 kcal
144 %
water
0.0 g
2700.0 g
0%
protein
146.3 g(16%)
59.0 g(12 %)
248 %
fat
113.9 g(27%)
96.0 g(< 30 %)
119 %
carbohydr.
510.0 g(56%)
439.0 g(> 55 %)
116 %
Hari ke : 1
=====================================================================

HASIL PERHITUNGAN DIET/

=====================================================================
Nama Makanan
Jumlah
energy
carbohydr.
______________________________________________________________________________
SARAPAN
nasi putih
200 g
260.0 kcal
57.2 g
32

pepes jamur
telur goreng
tumis sawi
susu milo/ milo choklat
pisang mas

50 g
70 g
50 g
100 g
100 g

13.5 kcal
133.7 kcal
14.0 kcal
387.0 kcal
92.0 kcal

2.5
0.7
0.8
65.8
23.4

50 g

247.0 kcal

28.9 g

MAKAN SIANG
nasi putih
pepes tahu
tempe bacem
sayur bayam
krupuk asin
ikan pindang layang
jus alpukat susu

200 g
50 g
50 g
50 g
30 g
100 g
100 g

260.0 kcal
38.0 kcal
118.5 kcal
6.0 kcal
130.8 kcal
105.0 kcal
95.0 kcal

57.2
0.9
8.8
0.9
21.1
0.0
13.0

Snack SORE
buah pisang susu
susu milo/ milo choklat

100 g
100 g

92.0 kcal
387.0 kcal

23.4 g
65.8 g

Snack SIANG
biscuit kacang

g
g
g
g
g

g
g
g
g
g
g
g

MAKAN MALAM
nasi putih
200 g
260.0 kcal
57.2 g
daging ayam
100 g
285.0 kcal
0.0 g
sayur sop
50 g
52.0 kcal
5.3 g
tempe goreng
50 g
177.0 kcal
7.7 g
kecap
10 g
6.0 kcal
0.6 g
jus jeruk peras
100 g
83.0 kcal
21.8 g
Makan diantara
susu milo/ milo choklat
100 g
387.0 kcal
65.8 g
=====================================================================

HASIL PERHITUNGAN
=====================================================================
Zat Gizi
hasil analisis
rekomendasi
persentase
nilai
nilai/hari
pemenuhan
___________________________________________________________________________
energy
3629.5 kcal
2500.0 kcal
145 %
water
0.0 g
2700.0 g
0%
protein
140.2 g(15%)
59.0 g(12 %)
238 %
fat
110.5 g(26%)
96.0 g(< 30 %)
115 %
carbohydr.
528.8 g(58%)
439.0 g(> 55 %)
120 %
Hari Ke : 2
=====================================================================

HASIL PERHITUNGAN DIET/

=====================================================================
Nama Makanan
Jumlah
energy
carbohydr.
______________________________________________________________________________
SARAPAN
nasi putih
200 g
260.0 kcal
57.2 g
33

pergedel kentang belu

tumis kacang panjang belu
ikan mas goreng
susu milo/ milo choklat
pisang mas

80 g
50 g
50 g
100 g
100 g

218.4 kcal
10.5 kcal
101.0 kcal
387.0 kcal
92.0 kcal

9.4
1.4
0.0
65.8
23.4

g
g
g
g
g

Snack SIANG
biscuit crackers konghuan

50 g

223.5 kcal

36.8 g

MAKAN SIANG
nasi putih
ikan teri nasi kering
sayur sop daging cincang wortel
krupuk udang
jus jeruk peras

200 g
100 g
50 g
40 g
100 g

260.0 kcal
335.0 kcal
33.0 kcal
210.8 kcal
83.0 kcal

57.2
0.0
2.9
23.9
21.8

Snack SORE
susu milo/ milo choklat
pisang molen

100 g
50 g

387.0 kcal
106.0 kcal

65.8 g
9.1 g

MAKAN MALAM
nasi putih
sayur bayam wortel
tempe bacem
ikan mas pepes
jus melon

200 g
50 g
50 g
100 g
100 g

260.0 kcal
9.5 kcal
118.5 kcal
81.0 kcal
47.0 kcal

57.2
2.0
8.8
0.0
12.1

Makan diantara
susu milo/ milo choklat
kelengkeng

100 g
100 g

387.0 kcal
79.0 kcal

65.8 g
20.2 g

g
g
g
g
g

g
g
g
g
g

=====================================================================

HASIL PERHITUNGAN
=====================================================================
Zat Gizi
hasil analisis
rekomendasi
persentase
nilai
nilai/hari
pemenuhan
______________________________________________________________________________
energy
3689.2 kcal
2500.0 kcal
148 %
water
0.0 g
2700.0 g
0%
protein
149.7 g(16%)
59.0 g(12 %)
254 %
fat
104.1 g(25%)
96.0 g(< 30 %)
108 %
carbohydr.
540.8 g(59%)
439.0 g(> 55 %)
123 %
Kesimpulan
Asupan makanan memiliki peranan yang sangat penting bagi tubuh manusia terutama atlet
sepakbola,dalam kadar tertentu asupan makanan akan berpengaruh pada prestasi atlet ,kadar asupan
yang dibutuhkan atlet haruslah dalam keadaan seimbang ,tidak kekurangan maupun kelebihan
asupan agar tubuh tetap bekerja dengan maksimal.

34

Kritik dan Saran

Saya menyadari akan banyak kekurangan dan kesalahan dalam makalah ini,baik dari ejaan
penulisan,tata kalimat,tata bahasa ,penghitungan dan kesalahan lainya,oleh karena banyaknya
kekurangan pada makalah ini , saya mengharapkan adanya wujud prestasi pembaca untuk
memberikan koreksi dan masukan agar saya dapat membetulkan dan menyempurnakan makalah ini
dengan baik dan benar serta tidak melakukan kesalahan yang sama diwaktu yang akan
datang,terima kasih.

DAFTAR PUSTAKA

35

GIZI UNTUK PENINGKATAN PRESTASI OLAHRAGAWAN

Nutry survey program

36