MENYUSUN MENU

TUGAS ILMU GIZI

Disusun Oleh :

Muhamad Saiful Anwar

1102006163

FAKULTAS KEDOKTERAN
UNIVERSITAS YARSI
2006/2007

MENYUSUN MENU MAKANAN

0
Susunan menu untuk Pria dengan data sebagai berikut :
Usia : 20 tahun
Tinggi Badan : 158 cm
Berat Badan : 53 kg
Suku : Jawa
Status : Belum menikah
Agama : Islam
Pekerjaan : Mahasiswa

I. Menentukan Kebutuhan
Status gizi : Gizi sedang
Aktivitas : Ringan 30 - 35
BB Ideal : BB ideal = (TB-100)-((TB-100)x10%)
= (158-100)-(158-100)x10%)
= 58-5.8
= 52.2
KKT : Aktivitas ringan 30 – 35
52.2 x 30 = 1566 kkal/hari
52.2 x 35 = 1827 kkal/hari
Jadi, KKT antara 1566 s.d. 1827 kkal/hari
KKT untuk lemak 20-25% dari KKT
KKT untuk protein 12-20% dari KKT
KKT untuk karbohidrat sisanya 55-68%

1
Kebutuhan Vitamin dan Mineral

1) Vitamin B1 = x 1827 = 0.7 mg = 1 mg

2) Vitamin B2 = x 1827 = 1.09 mg

3) Vitamin B3 = x 1827 = 12.05 mg

4) Vitamin B12 = 1 g
5) Vitamin A = 500 RE
6) Vitamin C = 60 mg
7) Asam Folat = 160 g
8) Ca = 500 mg
9) P = 600 mg
10) Fe = 26 mg

II. Menterjemahkan Kebutuhan Bahan Makanan

1) Lemak
20-25% dari KKT (1827 kkal/hari)

20% x 1827 kkal/hari = = 40.6 gr

25% x 1827 kkal/hari = = 50.7 gr

Terdiri dari:
1. BM hewani 3st x 6 = 18
2. BM nabati 3st x 3 = 9
3. Minyak 2st x 5 = 10
4. Susu 1st x 7 = 7 +
44 gr

Kalori total = x 100% = 21.6 %

2
 2) Protein
12-20% dari KKT (1827 kkal/hari)

12% x 1827 kal/hari = = 54.8 gr

20% x 1827 kal/hari = = 91.3 gr

Terdiri dari :
1. BM pokok 5st x 4 = 20
2. BM hewani 3st x 7 = 21
3. BM nabati 3st x 5 = 15
4. Susu 1st x 7 = 7
5. Sayuran 2st x 3 = 6 +
69 gr

Kalori total = x 100% = 15.1%

3) Karbohidrat
KKT untuk karbohidrat sisanya
Sekitar 55-68% dari KKT (1827 kkal/hari)

55% x 1827 kkal/hari = = 251.2 gr

68% x 1827 kkal/hari = = 310.5 gr

Terdiri dari :
1. BM pokok 5 st x 40 = 200
2. BM nabati 3 st x 7 = 21
3. Susu 1 st x 10 = 10
4. Sayuran 2 st x 10 = 20
5. Buah 2 st x 12 = 24 +
275 gr

Kalori total = x 100% = 60.2%

ANALISA ENERGI

3
 Banyak Energi

BM Pokok 5 st 875 kal

BM Hewani 3 st 285 kal
BM Nabati 3 st 240 kal
Sayuran 2 st 100 kal
Buah 3 st 120 kal
Minyak 2 st 90 kal
Susu 1 st 120 kal+
1830 kal
Kebutuhan 1827 kal
Deviasi 1830 kal – 1827 kal x 100 % = 1.6 % (adekuat)
1827 kal

III. Memilih Bahan Makanan Sehari-hari

Makanan Pokok
1. 1 st Nasi putih giling 1/2 100 gr
2. 1 st Nasi beras ketan hitam 100 gr
3. 2 st Roti putih 140 gr
4. 1 st Bengkuang 320 gr

Lauk Pauk
BM Hewani
1. 2 st Ikan lele 80 gr
2. 1 st Daging ayam 90 gr
BM Nabati
1. 1 st Pete Segar 55 gr
2. 2 st Tempe 100 gr

4
Sayuran
1. 2 st Sayuran 200 gr

Buah
1. 2 st Durian 70 gr
2. 1 st Jambu air 110 gr
Minyak
1. 1 st Minyak kacang tanah 5 gr
2. 1 st Minyak kelapa 5 gr
Susu
1. 1 st Susu Kambing 165 gr

IV. Analisa Bahan Makanan

1. Bahan Makanan Pokok

 Nasi (Beras giling setengah)
1 st Nasi = 100 gr
Bydd 100% = 100% x 100 gr = 100 gr

Energi = x 253 = 253 kal

Protein = x 7.5 = 7.5 gr

Lemak = x 1.1 = 1.1 gr

KH = x 78.3 = 78.3 gr

Ca = x 14 = 14 mg

P = x 22 = 22 mg

Fe = x 1.2 = 1.2 mg

5
 Vit. A = x0 = 0 RE

Vit. B1 = x 0.19 = 0.19 mg

Vit. C = x0 = 0 mg

 Nasi (Beras ketan hitam)

1 st Nasi = 100 gr
Bydd 100% = 100% x 100 gr = 100 gr

Energi = x 346 = 346 kal

Protein = x 4.7 = 4.7 gr

Lemak = x 0.7 = 0.7 gr

KH = x 78 = 78 gr

Ca = x 10 = 10 mg

P = x 150 = 22 mg

Fe = x1 = 1 mg

Vit. A = x0 = 0 RE

Vit. B1 = x 0.2 = 0.2 mg

Vit. C = x0 = 0 mg

 2 st Roti putih
2 st Roti putih = 140 gr

6
 Bydd 100% = 100% x 140 gr = 140 gr

Energi = x 243 = 340.2 kal

Protein = x8 = 11.2 gr

Lemak = x 11.8 = 16.52 gr

KH = x 50 = 70 gr

Ca = x 49 = 68.6 mg

P = x 95 = 133 mg

Fe = x 1,5 = 2.1 mg

Vit. A = x0 = 0 RE

Vit. B1 = x 0,10 = 0,14 mg

Vit. C = x0 = 0 mg

 1 st Bengkuang
1 st Bengkuang = 320 gr
Bydd 85% = 85% x 320 gr = 272 gr

Energi = x 59 = 160.48 kal

Protein = x 1.5 = 4.08 gr

Lemak = x 0.2 = 0.544 gr

KH = x 12.8 = 1.36 gr

Ca = x 15 = 40.8 mg

7
 P = x 18 = 48.96 mg

Fe = x 0.6 = 1.632 mg

Vit. A = x0 = 0 RE

Vit. B1 = x 0.04 = 0.048 mg

Vit. C = x0 = 0 mg

2. Lauk pauk
BM Hewani
 2 st Lele = 80 gr
Bydd 60% = 60% x 80 gr = 48 gr

Energi = x 93 = 44.64 kal

Protein = x 18.2= 8.73 gr

Lemak = x 2.2 = 1.05 gr

KH = x0 = 0 gr

Ca = x 34 = 16.32 mg

P = x 116 = 55.68 mg

Fe = x 0.2 = 1.632 mg

Vit. A = x 85 = 40.8 RE

Vit. B1 = x 0.1 = 0,048 mg

Vit. C = x0 = 0 mg

8
  1 st Daging ayam = 75 gr
Bydd 58% = 58% x 75 gr = 43.5 gr

Energi = x 95 = 131.37 kal

Protein = x 18.2 = 7.91 gr

Lemak = x 2.5 = 10.87 gr

KH = x0 = 0 gr

Ca = x 14 = 6.09 mg

P = x 200 = 87 mg

Fe = x 1.5 = 0.6525 mg

Vit. A = x 243 = 32.03 RE

Vit. B1 = x 0.08 = 0,0348 mg

Vit. C = x 0 = 0 mg

BM Nabati
 2 st Tempe = 100 gr
Bydd 100% = 100% x 100 gr = 100 gr

Energi = x 180 = 180 kal

Protein = x 18.3= 18.3 gr

Lemak = x2 = 2 gr

9
 KH = x 12.7 = 12.7 gr

Ca = x 129 = 129 mg

P = x 154 = 154 mg

Fe = x 10 = 10 mg

Vit. A = x 15 =15 RE

Vit. B1 = x 0.17 = 0.17 mg

Vit. C = x0 = 0 mg

 1 st Pete segar = 55 gr
Bydd 36% = 36% x 55 gr = 19.8 gr

Energi = x 148 = 29.3 kal

Protein = x 10.4 = 2.05 gr

Lemak = x2 = 0.378 gr

KH = x 22 = 4.358 gr

Ca = x 95 = 18.81 mg

P = x 12 = 2.376 mg

Fe = x 115 = 0.23 mg

Vit. A = x 60 = 11.88 RE

Vit. B1 = x 0.17 = 0.03 mg

10
 Vit. C = x0 = 0 mg

3. Sayuran
 2 st Sayuran = 200 gr
Bydd 79% = 79% x 200 gr = 15.8 gr

Energi = x 31 = 48.98 kal

Protein = x 1.8= 2.844 gr

Lemak = x 0.2 = 0.316 gr

KH = x 5.6 = 8.848 gr

Ca = x 22 = 24.75 mg

P = x 75 = 118.5 mg

Fe = x 1.4 = 2.37 mg

Vit. A = x 720 = 344.72 RE

Vit. B1 = x 0.04 = 0.047 mg

Vit. C = x 28 = 44.24 mg

4. Buah-buahan
 2 st Durian = 70 gr
Bydd 22% = 22% x 70 gr = 15.4 gr

Energi = x 149 = 22.946 kal

Protein = x 2.5 = 0.385 gr

11
 Lemak = x 3 = 0.462 gr

KH = x 21.5 = 3.311 gr

Ca = x 7 = 1.099 mg

P = x 44 = 6.776 mg

Fe = x 1.3 = 0.2 mg

Vit. A = x 53 = 2.473 RE

Vit. B1 = x 0.1 = 0.0154 mg

Vit. C = x 53 = 8.16 mg

 1 st Jambu air = 110 gr

Bydd 90% = 90% x 110 gr = 99 gr

Energi = x 102 = 100.98 kal

Protein = x 0.6 = 0.594 gr

Lemak = x 0.2 = 0.198 gr

KH = x 6.5 = 6.435 gr

Ca = x7 = 6.93 mg

P = x9 = 8.91 mg

Fe = x 1.1 = 1.089 mg

Vit. A = x0 = 0 RE

12
 Vit. B1 = x0 = 0 mg

Vit. C = x 5 = 4.95 mg

5. Susu
 1 st Susu kambing = 165 gr
Bydd 100% = 100% x 165 gr = 165 gr

Energi = x 64 = 105.6 kal

Protein = x 4.3 = 7.09 gr

Lemak = x 2.3 = 3.77 gr

KH = x 6.6 = 10.89 gr

Ca = x 98 = 161.7 mg

P = x 78 = 128.7 mg

Fe = x 2.7 = 4.45 mg

Vit. A = x 38 = 62.7 RE

Vit. B1 = x 0.06 = 0.099 mg

Vit. C = x1 = 1.65 mg

6. Minyak
 1 st Minyak kacana tanah = 5 gr
Bydd 100% = 100% x 5 gr = 5 gr

Energi = x 900 = 45 kal

13
 Protein = x 0 = 0 gr

Lemak = x 100 = 5 gr

KH = x 0 = 0 gr

Ca = x 0 = 0 mg

P = x 0 = 0 mg

Fe = x 0 = 0 mg

Vit. A = x 0 = 0 RE

Vit. B1 = x 0 = 0 mg

Vit. C = x 0 = 0 mg

 1 st Minyak kelapa = 5 gr
Bydd 100% = 100% x 5 gr = 5 gr

Energi = x 886 = 44.3 kal

Protein = x 1 = 0.05 gr

Lemak = x 98 = 4.9 gr

KH = x 0 = 0 gr

Ca = x 3 = 0.15 mg

P = x 0 = 0 mg

Fe = x 0 = 0 mg

14
 Vit. A = x 0 = 0 RE

Vit. B1 = x 0 = 0 mg

Vit. C = x 0 = 0 mg

V. Susunan Menu Untuk 1 Hari

PAGI
1. Bengkuang 2 biji besar
Snack jam 10.00
1. Roti putih 4 iris
2. Durian 2 biji besar
SIANG
1. Nasi giling setengah ¾ gelas
2. Daging ayam 1 potong besar
3. Ikan lele ½ ekor
4. Sayuran 100 gr
5. Tempe 2 potong sedang
6. Durian 2 biji besar
Snack jam 16.00

15
 1. Roti putih 3 iris
2. Durian 2 biji besar
MALAM
1. Nasi ketan hitam ¾ gelas
2. Ikan lele ½ ekor sedang
3. Sayuran 100 gr
4. Tempe 2 potong sedang
5. Jambu air 2 buah besar
Snack jam 21.00
1. Susu kambing ¾ gelas

1.
2. Nasi 1 ½ gelas
Telur dadar 1 potong sedang
Tumis tempe 2 potong sedang
Jus tomat 1 buah

Snack = Roti bakar 3 iris

(Pk. 09.30) Apel ½ buah sedang

Siang = Nasi 1 ½ gelas

16
(Pk. 13.00) Semur daging 1 potong sedang
Sayur taoge 100 gr
Tumis tempe 2 potong sedang

Snack = Apel ½ buah sedang

(Pk. 16.00)

Malam = Nasi ¾ gelas

(Pk. 19.00) Ayam goreng 1 potong sedang
Sayur taoge 100 gr
Pepes tahu 1 buah besar

Snack = Susu 1 gelas

(Pk. 21.00) Apel ½ buah sedang

VI. Kesimpulan

Menu yang disusun di atas terdiri dari :

 Energi : 2122,72 kkal
 Lemak : 85,078 gr
 Protein : 57,237 gr
 Karbohidrat : 341,52 gr
Susunan menu tersebut telah memenuhi kebutuhan akan energi dan makronutrien maka
dapat dikatakan menu tersebut layak dan sehat untuk dikonsumsi karena telah sesuai
dengan kebutuhan energi dan makronutrien.

17