Pola Hidup Sehat Melalui Gizi Optimal sebagai

Investasi Kesehatan Jangka Panjang

dr.Putri Sakti DP, M.Gizi, Sp.GK, AIFO-K
dr. Putri Sakti Dwi Permanasari, M.Gizi, SpGK

Tahun 2011 Lulus Fakultas Kedokteran Universitas Airlangga

Tahun 2017 Lulus Magister Gizi Klinik Universitas Indonesia
Tahun 2020 Lulus Spesialis Gizi Klinik Fakultas Kedokteran Universitas Indonesia
Health speaker di Hidup Sehat TV One dan Hidup Sehat Plus TV One

Work:
• RS Permata Cibubur
• Jakarta Life Science and Aestetic Clinic Senayan
• RS Permata Jonggol

Workshop:
• Certified Nutrigenomic Expert by Fitgenes (July 7&9th 2020)
• Certified Nutrigenomic Expert by Nutrigenme Kalbe (May 2020)
• Workshop Comprehensive Obesity Management and Dietary Intake Analysis (24-25
Agustus 2019)
• The Workshop of Master Class 2019 Healthy Hydration Education Program IHWG
Science Lectures (8 Agustus 2019)
• All About Nutrigenomics from Assessment to Planning (23 Februari 2019)
• The Workshop of Master Class 2018 Healthy Hydration Education Program IHWG
Science Lectures (8 November 2018)
 4 PILAR
IMUNITAS
HUBUNGAN GAYA HIDUP DAN KESEHATAN

BB berlebih:
Peradangan berlebihan → rentan infeksi dan
rentan berisiko komplikasi → penyakit lebih parah
Maggini dkk. Nutrients 2018; 10: 1531
Cara Menghitung IMT dan BB ideal
OBESITAS SENTRAL
 Healthy Eating for Prevent CHRONIC DISEASE
Jenis Jumlah

4J
Jurus memasak Jadwal
Laki-laki : 30 kalori/kg BB ideal/hari
Perempuan: 25 kalori/kg BB ideal/hari
50-60% total 25-30% total 20% total
calories calories calories

Build or repair cells and tissues,

Source of energy, organize cell
membranes, gives the taste and
Main source of texture of food, helps the
energy absorption of vitamin A, D, E, K
Forms enzymes and hormones,
Secondary energy source,Fluid
balance, Transport of nutrients,
Muscle contraction, Maintain
healthy skin, hair, nails
 Daging, ayam, ikan segar Daging olahan

ATAU

• Kaya protein dan air • Tinggi garam (pengawet dan perasa)

• Kalori rendah • Tinggi kalori
• Kadar protein rendah (terdenaturasi)
 Vitamin A
Vitamin B (B6,B9,B12)
Vitamin C
Vitamin D
Vitamin E

Zinc
Iron
Copper
Selenium
Magnesium

• Mikronutrien memiliki peran kunci pada setiap tahap WHO : Minimal 5-6
respon imun (bawaan dan adaptif)
• Kerja imunitas akan optimal jika semua mikronutrien
portion of vegetables and
terpenuhi fruits per day
 FREKUENSI
MAKAN

KH
50-60%
3x
Protein Makan
15-20% utama
2-3x Lemak
Snack 20-30%
 Jurus memasak

Kukus
Goreng
Rebus
Deep-fried
Pepes
Diawetkan
Panggang
Diasap
Kuah
Tumis

Bahan makanan alamiah & segar

 PORTION
DISTORTION
2 liter/hari
TINGKATKAN AKTIVITAS FISIK

OLAHRAGA
CARDIO
Minimal 30
MENIT/HARI
MINIMAL
5x/MINGGU

EXTRA
OLAHRAGA
MUSCLE
STRENGTHENING
Minimal
2x/minggu
 Kurang Tidur
Memicu Obesitas
 Longterm weightloss result
Change your eating habits
Rate, amount, and frequency of meals are important aspects for losing weight
(keeping track of what and how much you’re eating)
Exercise routinely
CONTOH MEALPLAN PREPARATION