GIZI KULINER
(PALEO)
Dosen Pengampu
Disusun oleh :
NIM : G42192052
Gol. :C
JURUSAN KESEHATAN
2020
PERHITUNGAN DIET PALEO
A. KASUS
Seorang mahasiswa bernama Defi rahmasari berusia 21 tahun dengan BB 55 cm dan TB 155 cm.
Kesehariannya beraktivitas kuliah online sehingga banyak menghabiskan waktu duduk didepan
laptop dan disela-sela istirahat sore melakukan pekerjaan rumah. Bagaimana menu diet paleo
yang akan diberikan kepada Defi ?
B. Perhitungan IMT
BB 55
IMT =
(TB)2
= (1,55)2 = 22,9 (Normal)
Status Gizi : Normal (Sumber : Menurut WHO, 2006)
C. Menghitung BMR dengan Rumus Benedict
BMR perempuan = 655 + (9,6×BB) + (1,8×TB) – (4,7×U)
= 655 + (9,6×55) + (1,8×155) – (4,7×21)
= 655 + 528 + 279 - 98,7
= 1363,3 kkal
D. Menghitung Kebutuhan Gizi sehari
TEE = BMR × Faktor aktivitas × Faktor stress
= 1363,3 × 1,55 × 1
= 2113,1 kkal
(Sumber Faktor Aktivitas : FAO/WHO/UNU, 1985 dengan penyesuaian oleh Muhilal, dkk,
Risalah Widya Karya Pangan dan Gizi V, 1994, hlm. 428.)
Faktor aktivitas ringan seperti duduk didepan laptop, mengetik, menulis, dan melakukan
pekerjaan rumah.
Kebutuhan energi total = 2113,1 kkal
Nilai maks. dan min. = 10% × 2113,1 kkal
= 211,31 kkal
Maksimum = 2113,1 + 211,31 = 2324,41 kkal
Minumum = 2113,1 – 211,31 = 1901,79 kkal
Kebutuhan protein = 30% × Kebutuhan energi total
= 30% × 2113,1 kkal
= 633,93 kkal
633,93
=
4
= 158,48 gram
Nilai maks. dan min. = 10% × 158,48 gram
= 15,848 gram
Maksimum = 158,48 + 15,848 = 174,33 gram
Minimum = 158,48 – 15,848 = 142,63 gram
Kebutuhan lemak = 30% × Kebutuhan energi total
= 30% × 2113,1 kkal
= 633,93 kkal
633,93
=
9
= 70,44 gram
Nilai maks. dan min. = 10% × 70,44 gram
= 7,044 gram
Maksimum = 70,44 + 7,044 = 77,48 gram
Minimum = 70,44 – 7,044 = 63,396 gram
Kebutuhan KH = 40% × Kebutuhan energi total
= 40% × 2113,1 kkal
= 845,24 kkal
845,24
=
4
= 211,31 gram
Nilai maks. dan min. = 10% × 211,31 gram
= 21,131 gram
Maksimum = 211,31 + 21,131 = 232,44 gram
Minimum = 211,31 – 21,131 = 190,18 gram
E. Merencanakan Menu
1. Menu Pagi dan Malam (25%)
Energi = 25% × Kebutuhan energi total
= 25% × 2113,1 kkal
= 528,28 kkal
Protein = 25% × kebutuhan protein total
= 25% × 158,48 gram
= 39,62 gram
Lemak = 25% × Kebutuhan lemak total
= 25% × 70,44 gram
= 17,61 gram
KH = 25% × Kebutuhan KH total
= 25% × 211,31 gram
= 52,83 gram
2. Menu Selingan Pagi dan Sore (10%)
Energi = 10% × Kebutuhan energi total
= 10% × 2113,1 kkal
= 211,31 kkal
Protein = 10% × Kebutuhan protein total
= 10% × 158,48 gram
= 15,848 gram
Lemak = 10% × Kebutuhan lemak total
= 10% × 70,44 gram
= 7,044 gram
KH = 10% × Kebutuhan KH total
= 10% × 211,31 gram
= 21,131 gram
3. Menu Siang (30%)
Energi = 30% × Kebutuhan energi total
= 30% × 2113,1 kkal
= 633,93 kkal
Protein = 30% × Kebutuhan protein total
= 30% × 158,48 gram
= 47,54 gram
Lemak = 30% × Kebutuhan lemak total
= 30% × 70,44 gram
= 21,132 gram
KH = 30% × Kebutuhan KH total
= 30% × 211,31 gram
= 63,39 gram
F. Menghitung Nilai Maksimum dan Minimum Per Menu
Menu Pagi dan Malam
Energi = 10% × 528,28 kkal
= 52,828 kkal
Maksimum = 528,28 + 52,828 = 581,11 kkal
Minimum = 528,28 – 52,828 = 475,45 kkal
Protein = 10% × 39,62 gram
= 3,962 gram
Maksimum = 39,62 + 3,962 = 43,582 gram
Minimum = 39,62 – 3,962 = 35,66 gram
Lemak = 10% × 17,61 gram
= 1,761 gram
Maksimum = 17,61 + 1,761 = 19,37 gram
Minimum = 17,61 – 1,761 = 15,85 gram
KH = 10% × 52,83 gram
= 5,283 gram
Maksimum = 52,83 + 5,283 = 58,113 gram
Minimum = 52,83 – 5,283 = 47,55 gram
Menu Selingan Pagi dan Sore
Energi = 10% × 211,31 kkal
= 21,131 kkal
Maksimum = 211,31 + 21,131 = 232,44 kkal
Minimum = 211,31 – 21,131 = 190,179 kkal
Protein = 10% × 15,848 gram
= 1,585 gram
Maksimum = 15,848 + 1,585 = 17,4 gram
Minimum = 15,848 – 1,585 = 14,26 gram
Lemak = 10% × 7,044 gram
= 0,7044 gram
Maksimum = 7,044 + 0,7044 = 7,748 gram
Minimum = 7,044 – 0,7044 = 6,34 gram
KH = 10% × 21,131 gram
= 2,113 gram
Maksimum = 21,131 + 2,113 = 23,24 gram
Minimum = 21,131 – 2,113 = 19,02 gram
Menu Siang
Energi = 10% × 633,93 kkal
= 63,393 kkal
Maksimum = 633,93 + 63,393 = 697,32 kkal
Minimum = 633,93 – 63,393 = 570,54 kkal
Protein = 10% × 47,54 gram
= 4,754 gram
Maksimum = 47,54 + 4,754 = 52,298 gram
Minimum = 47,54 – 4,754 = 42,78 gram
Lemak = 10% × 21,132 gram
= 2,113 gram
Maksimum = 21,132 + 2,113 = 23,245 gram
Minimum = 21,132 – 2,113 = 19,02 gram
KH = 10% × 63,39 gram
= 6,339 gram
Maksimum = 63,39 + 6,339 = 69,73 gram
Minimum = 63,39 – 6,339 = 57,051 gram
TABEL MENU DIET PALEO