TUGAS PRAKTIKUM MATA KULIAH GIZI DALAM DAUR KEHIDUPAN

MENYUSUN MENU GIZI SEIMBANG ORANG DEWASA

Disusun Oleh :
Kelompok 10

Nama Anggota :
1. Amanda Hamidah (P27835121095)
2. Jauza Imelda Kenzi (P27835121080)
3. Khaila Ayundya Putri (P27835121082)

Reguler 1B

Dosen Pembimbing:
Nurul hindaryani., S.Pd.,M.Gz

PROGRAM STUDI D-III GIZI

JURUSAN GIZI
POLITEKNIK KESEHATAN KEMENKES SURABAYA
TAHUN 2022

Daftar isi
DAFTAR ISI…………………………………………………………………...…………..1

A. Data Antropometri……………………………………………………………………..2

B. Menghitung Kebutuhan Zat Gizi Makro………………………………………………2

C. Menghitung Kebutuhan Zat Gizi Mikro………………………………………..……...2

D. Distribusi % AKG Dalam Sehari Anak Sekolah………………………………………3

E. Penyusunan Menu Makan Sehari……………………………………...........................4

F. Menghitung Kebutuhan Zat Gizi……………………………….……………………..19

G. Daftar Belanja…………………………………………………………………………22

H. Alat……………………………………………………………………………………23

DAFTAR PUSTAKA…………………………………………………………………….24
A. Data Antropometri

Jenis kelamin : Laki laki

Usia : 40 tahun

Berat badan : 68 kg

Tinggi badan : 166 cm

Aktivitas : Sedang

 Berat Badan Ideal (BBI)

BBI = (TB-100)-10%
= (166-100)-10%
= 59,4
Status gizi
BB(kg)
IMT =
TB ( m ) x TB(m)
68
=
1,66 x 1,66
68
=
2,7556
= 24,6 (normal)

 Perhitungan kebutuhan energy dan zat gizi sehari

BMR = 1 kal x 24 jam x BBI (kg)

= 1 kal x 24 jam x 59,4 = 1425,6

Koreksi tidur = 10% x 8 jam x BBI

= 10% x 8 jam x 59,4 = 47,52 –

= 1378,08

Aktivitas = % aktifitas x C kal

= 75% x 1378,08 = 1033,56 +

= 2411,64

SDA = 8% x 2411,64 = 192,9312

Kebutuhan gizi sehari = 2604,57

 Kebutuhan energI = BMR – koreksi tidur + aktivitas fisik + SDA

= 1425,6 – 47,52 + 1033,56 + 192,9312

= 2604,57

- 10% = 2334,11

 + 10% = 2865,02

B. Menghitung kebutuhan zat gizi makro

15 % x kebutuhan energi total
 Protein =
4
15 % x 2604,57
=
4
= 97,671 g
-10% = 87,904
+10% = 107,438

20 % x kebutuhan energi total

 Lemak =
9
20 % x 2604,57
=
9
= 57,879 g
-10% = 52,091
+10% = 63,667

65 % x kebutuhan energi total

 Karbohidrat =
4
65 % x 2604,57
=
4
= 423,24 g
-10% = 380,91
+10% = 465,56
C. Menghitung kebutuhan zat gizi mikro
 Kalsium = 1000 Mg
-10% = 900
+10% = 1100
 Fe = 9 mg
-10% = 8,1
+10% = 9,9
 Zink = 11 mg
-10% = 9,9
+10% = 12,1
  Vit A = 650 RE
-10% = 585
+10% = 715

 Vit B1 = 1,2 mg
-10% = 1,08
+10% = 1,32
 Vit B2 = 1,3 mg
-10% = 1,17
+10% = 1,43
 Vit B3 = 16 mg
-10% = 14,4
+10% = 17,6
 Vit B12 = 4 mcg
-10% = 3,6
+10% = 4,4
 Vit D = 15 mcg
-10% = 13,5
+10% = 16,5

D. Distribusi %AKG dewasa

o Total energy sehari = 2604,57 kkal

o Keb. Protein sehari = 97,671g
o Keb.Lemak sehari = 57,879 g
o Keb. Karbohidrat sehari = 432,24g

Waktu Makan %AKG Energi Protein Lemak Karbohidrat

kkal g g g
Makan pagi 25 651,142 24,417 14,469 108,06
(07.00) +10%= 716,256 +10%= 26,859 +10%= 15,916 +10%= 118,866
-10% = 586,027 -10% = 21,975 -10% = 13,022 -10% = 97,254
Makan selingan 10 260,457 9,767 5,787 43,224
Pagi ( 09.00) +10%= 286,502 +10%= 10,743 +10%= 6,366 +10%= 47,564
-10% = 234,411 -10% = 8,790 -10% = 5,209 -10% = 38,901
Makan siang 30 781,371 29,301 17,363 129,672
(12.00) +10%= 859,508 +10%= 32,231 +10%= 19,100 +10%= 142,639
-10% = 703,233 -10% = 26,371 -10% = 15,627 -10% = 116,704
Makan selingan 10 260,457 9,767 5,787 43,224
Siang (15.00) +10%= 286,502 +10%= 10,743 +10%= 6,366 +10%= 47,564
-10% = 234,411 -10% = 8,790 -10% = 5,209 -10% = 38,901

Makan malam 25 651,142 24,417 14,469 108,06

(18.00) +10%= 716,256 +10%= 26,859 +10%= 15,916 +10%= 118,866
-10% = 586,027 -10% = 21,975 -10% = 13,022 -10% = 97,254
 o Keb.Kalsium = 1000 mg
o Keb.Zat besi (Fe) = 9 mg
o Keb.zink = 11 mg
o Keb.Vit A = 650 Re
o Keb.Vit B1 = 1,2 mg
o Keb.Vit B2 = 1,3 mcg
o Keb.Vit B3 = 16 mcg
o Keb.Vit B12 = 4 mcg
o Keb. Vit D = 15 mcg

No Waktu %AKG Kalsium Zat besi Zink Vitamin A Vit B1 VIT B2 Vit B3 Vit B12 Vit D
Makan Mg mg mg Re mg mg mg mcg mcg

1. Makan 25 250 2,25 2,75 162,5 0,3 0,325 4 1 3,75

pagi +10%= +10%= +10%= +10%= +10%= +10%= +10%=4,4 +10%= 1,1 +10%= 4,125
(07.00) 275 2,475 3,025 178,75 0,33 0,357 -10% = 3,6 -10% =0,9 -10% =3,375
-10% = -10% = -10% = -10% = -10 %= -10% =
225 2,025 2,475 146,25 0,27 0,292
2. Makan 10 100 0,9 1,1 65 0,12 0,13 1,6 0,4 1,5
selingan +10%= +10%= +10%= +10%= +10%= +10%= +10%= 1,76 +10%=0,44 +10%= 1,65
Pagi 110 0,99 1,21 71,5 0,132 0,143 -10% = 1,44 -10% =0,36 -10% =1,35
( 09.00) -10% = 90 -10% -10% = -10% = -10% = -10% =
=0,81 0,99 58,5 0,108 0,117
3. Makan 30 300 2,7 3,3 195 0,36 0,39 4,8 1,2 4,5
siang +10%=33 +10%= +10%=3,6 +10%=21 +10%= +10%= +10%= 5,28 +10%= 1,32 +10%= 4,95
(12.00) 0 2,97 3 4,5 0,396 0,429 -10% = 4,32 -10% =1,08 -10% =4,05
-10% = -10% = -10% = -10% = -10% = -10% =
270 2,43 2,97 175,5 0,324 0,351
4. Makan 10 100 0,9 1,1 65 0,12 0,13 1,6 0,4 1,5
selingan +10%= +10%= +10%= +10%= +10%= +10%= +10%= 1,76 +10%=0,44 +10%= 1,65
Siang 110 0,99 1,21 71,5 0,132 0,143 -10% = 1,44 -10% =0,36 -10% =1,35
(15.00) -10% = 90 -10% -10% = -10% = -10% = -10% =
=0,81 0,99 58,5 0,108 0,117

5. Makan 25 250 2,25 2,75 162,5 0,3 0,325 4 1 3,75

malam +10%= +10%= +10%= +10%= +10%= +10%= +10%=4,4 +10%= 1,1 +10%= 4,125
(18.00) 275 2,475 3,025 178,75 0,33 0,357 -10% = 3,6 -10% =0,9 -10% =3,375
-10% = -10% = -10% = -10% = -10 %= -10% =
225 2,025 2,475 146,25 0,27 0,292

E. Penyusunan makan sehari

Menu Pagi : (07.00)

(Nasi Putih,tumis kangkung udang,buah melon)

 Nasi putih
 Beras (100g)
100
 Energi = x 357 = 357 kkal
100
 100
 Protein = x 8,4 = 8,4 gram
100
100
 Lemak = x 1,7 = 1,7 gram
100
100
 Karbohidrat = x 77,1 = 77,1 gram
100
100
 Fe = x 1,8 = 1,8 mg
100
100
 Zinc = x 0,5 = 0,5 mg
100
100
 Kalsium = x 147 = 147 mg
100
100
 Vitamin A = x0 = 0 mg
100
100
 Vitamin B1 = x 0,20 = 0,2 mcg
100
100
 Vitamin B2 = x 0,08 = 0,08 mcg
100
100
 Vitamin B3 = x 2,6 = 2,6 mg
100
100
 Vitamin B12 = x0 = 0 mcg
100
100
 Vitamin D = x0 = 0 mcg
100

 Tumis kangkung udang

 Udang(50g)
50
 Energi = x 91 = 45,5kkal
100
50
 Protein = x 21,0 = 10,5 gram
100
50
 Lemak = x 0,2 = 0,1gram
100
50
 Karbohidrat = x 0,1 = 0,05gram
100
50
 Fe = x 8,0 = 4 mg
100
50
 Zinc = x 1,3 = 0,65 mg
100
50
 Kalsium = x 136 = 68 mg
100
50
 Vitamin A = x0 = 0 mg
100
50
 Vitamin B1 = x 0,01 = 0,0025mcg
100
 50
 Vitamin B2 = x 0,40 = 0,2 mcg
100
50
 Vitamin B3 = x 3,7 = 1,85 mcg
100
50
 Vitamin B12 = x0 = 0 mcg
100
50
 Vitamin D = x0 = 0 mcg
100
 Sosis (20g)
20
 Energi = x 448 = 89,6 kkal
100
20
 Protein = x 14,5 = 2,9 gram
100
20
 Lemak = x 42,3 = 8,46 gram
100
20
 Karbohidrat = x 2,3 = 0,46 gram
100
20
 Fe = x 1,1 = 0,22 mg
100
20
 Zinc = x 1,7 = 0,34 mg
100
20
 Kalsium = x 28 = 5,6 mg
100
20
 Vitamin A = x0 = 0 mg
100
20
 Vitamin B1 = x 0,10 = 0,02 mcg
100
20
 Vitamin B2 = x 0,18 = 0,036 mcg
100
20
 Vitamin B3 = x 4,9 = 0,98 mg
100
20
 Vitamin B12 = x 0 = 0 mcg
100
20
 Vitamin D = x 0 = 0 mcg
100
 Tahu(30g)
30
 Energi = x 80 = 24 kkal
100
30
 Protein = x 10,9 = 3,27 gram
100
30
 Lemak = x 4,7 = 1,41 gram
100
30
 Karbohidrat = x 0,8 = 0,24 gram
100
 30
 Fe = x 3,4 = 1,02 mg
100
30
 Zinc = x 0,8 = 0,24 mg
100
30
 Kalsium = x 223 = 66,9 mg
100
30
 Vitamin A = x0 = 0 mg
100
30
 Vitamin B1 = x 0,01 = 0,003 mcg
100
30
 Vitamin B2 = x 0,08 = 0,024 mcg
100
30
 Vitamin B3 = x 0,1 = 0,03 mg
100
30
 Vitamin B12 = x0 = 0 mcg
100
30
 Vitamin D = x0 = 0 mcg
100
 Kangkung(70g)
70
 Energi = x 28 = 19,6 kkal
100
70
 Protein = x 3,4 = 2,38 gram
100
70
 Lemak = x 0,7 = 0,49 gram
100
70
 Karbohidrat = x 3,9 = 2,73 gram
100
70
 Fe = x 2,3 = 1,61 mg
100
70
 Zinc = x 0,4 = 0,28 mg
100
70
 Kalsium = x 67 = 46,9 mg
100
70
 Vitamin A = x0 = 0 mg
100
70
 Vitamin B1 = x 0,07 = 0,049 mcg
100
70
 Vitamin B2 = x 0,36 = 0,252 mcg
100
70
 Vitamin B3 = x 2,0 = 1,4 mg
100
70
 Vitamin B12 = x0 = 0 mcg
100
70
 Vitamin D = x0 = 0 mcg
100
 Kecap (10g)
10
 Energi = x 71 = 7,1kkal
100
10
 Protein = x 5,7 = 0,57gram
100
10
 Lemak = x 1,3 = 0,13gram
100
10
 Karbohidrat = x 9,0 = 0,9 gram
100
10
 Fe = x 5,7 = 0,57 mg
100
10
 Zinc = x0 = 0mg
100
10
 Kalsium = x 123 = 12,3mg
100
10
 Vitamin A = x0 = 0 mg
100
10
 Vitamin B1 = x 0 = 0 mcg
100
10
 Vitamin B2 = x 0 = 0 mcg
100
10
 Vitamin B3 = x0 = 0 mg
100
10
 Vitamin B12 = x 0 = 0 mcg
100
10
 Vitamin D = x 0 = 0 mcg
100
 Minyak wijen(5g)
5
 Energi = x 881 = 44,05 kkal
100
5
 Protein = x 0,2 = 0,01 gram
100
5
 Lemak = x 99,7 = 4,985 gram
100
5
 Karbohidrat = x0 = 0 gram
100
5
 Fe = x 0,1 = 0,005 mg
100
5
 Zinc = x0 = 0 mg
100
5
 Kalsium = x 10 = 0,5 mg
100
5
 Vitamin A = x0 = 0 mg
100
 5
 Vitamin B1 = x 0,01 = 0,0005 mcg
100
5
 Vitamin B2 = x 0,07 = 0,0035 mcg
100
5
 Vitamin B3 = x 0,1 = 0,005 mg
100
5
 Vitamin B12 = x0 = 0 mcg
100
5
 Vitamin D = x0 = 0 mcg
100

 Buah Melon
 Buah Melon (90g)
90
 Energi = x 37 = 33,3 kkal
100
90
 Protein = x 0,6 = 0,54 gram
100
90
 Lemak = x 0,4 = 0,36 gram
100
90
 Karbohidrat = x 7,8 = 7,02 gram
100
90
 Fe = x 0,4 = 0,36mg
100
90
 Zinc = x 0,1 =0,09 mg
100
90
 Kalsium = x 12 = 9,72 mg
100
90
 Vitamin A = x0 = 0 mg
100
90
 Vitamin B1 = x 0,02 = 0,018 mcg
100
90
 Vitamin B2 = x 0,10 = 0,09 mcg
100
90
 Vitamin B3 = x0 = 0 mg
100
90
 Vitamin B12 = x 0 = 0 mcg
100
90
 Vitamin D = x 0 = 0 mcg
100

Selingan : (10.00)
Menu : Singkong goreng keju
 Singkong(50g)
50
 Energi = x 153 = 76,5 kkal
100
 50
 Protein = x 1,2 = 0,6 gram
100
50
 Lemak = x 0,3 = 0,15 gram
100
50
 Karbohidrat = x 36,4 = 18,2 gram
100
50
 Fe = x 0,4 = 0,2 mg
100
50
 Zinc = x 0,1 = 0,05 mg
100
50
 Kalsium = x 56 = 28 mg
100
50
 Vitamin A = x0 = 0 mg
100
50
 Vitamin B1 = x0 = 0 mcg
100
50
 Vitamin B2 = x0 = 0 mcg
100
50
 Vitamin B3 = x 0,3 = 0,15 mcg
100
50
 Vitamin B12 = x0 = 0 mcg
100
50
 Vitamin D = x0 = 0 mcg
100
 Keju(20g)
20
 Energi = x 326 = 65,2 kkal
100
20
 Protein = x 22,8 = 4,56 gram
100
20
 Lemak = x 20,3 = 4,06 gram
100
20
 Karbohidrat = x 13,1 = 2,62 gram
100
20
 Fe = x 1,5 = 0,3 mg
100
20
 Zinc = x 3,1 = 0,62 mg
100
20
 Kalsium = x 777 = 155,4 mg
100
20
 Vitamin A = x 227 = 45,4 mg
100
20
 Vitamin B1 = x 0,01 = 0,002 mcg
100
20
 Vitamin B2 = x 0,37 = 0,074 mcg
100
 20
 Vitamin B3 = x 0,1 = 0,02 mcg
100
20
 Vitamin B12 = x0 = 0 mcg
100
20
 Vitamin D = x0 = 0 mcg
100
 Minyak(10g)
10
 Energi = x 884 = 88,4 kkal
100
10
 Protein = x 0 = 0 gram
100
10
 Lemak = x 100 = 10 gram
100
10
 Karbohidrat = x0 = 0 gram
100
10
 Fe = x0 = 0 mg
100
10
 Zinc = x0 = 0 mg
100
10
 Kalsium = x 0 = 0 mg
100
10
 Vitamin A = x0 = 0 mg
100
10
 Vitamin B1 = x0 = 0 mcg
100
10
 Vitamin B2 = x0 = 0 mcg
100
10
 Vitamin B3 = x0 = 0 mcg
100
10
 Vitamin B12 = x0 = 0 mcg
100
10
 Vitamin D = x0 = 0 mcg
100

Menu Siang : (13.00)

(Nasi Putih, Sayur Bayam, Ayam goreng, Tempe goreng, Buah Pepaya)

 Nasi putih
 Beras (100g)
100
 Energi = x 357 = 357 kkal
100
 100
 Protein = x 8,4 = 8,4 gram
100
100
 Lemak = x 1,7 = 1,7 gram
100
100
 Karbohidrat = x 77,1 = 77,1 gram
100
100
 Fe = x 1,8 = 1,8 mg
100
100
 Zinc = x 0,5 = 0,5 mg
100
100
 Kalsium = x 147 = 147 mg
100
100
 Vitamin A = x0 = 0 mg
100
100
 Vitamin B1 = x 0,20 = 0,2 mcg
100
100
 Vitamin B2 = x 0,08 = 0,08 mcg
100
100
 Vitamin B3 = x 2,6 = 2,6 mg
100
100
 Vitamin B12 = x0 = 0 mcg
100
100
 Vitamin D = x0 = 0 mcg
100

 Sayur bayam
 Bayam (40g)
40
 Energi = x 16=6,4 kka
100
40
 Protein = x 0,9=0,36 g
100
40
 Lemak = x 0,4=0,16 g
100
40
 Karbohidat = x 2,9=1,16 g
100
40
 Kalsium = x 166=66,4 g
100
40
 Fe = x 3,5=1,4 g
100
40
 Zink = x 3,5=1,4 g
100
40
 Vit.A = x 0=0 ℜ
100
40
 Vit.B1 = x 0=0 ℜ
100
 40
 Vit.B2 = x 0=0 ℜ
100
40
 Vit.B3 = x 0=0 ℜ
100
40
 Vit.B12 = x 0=0 ℜ
100
40
 Vit.D = x 0=0 mcg
100

 Jagung (40g)
40
 Energi = x 147=58,8kka
100
40
 Protein = x 5,1=2,04 g
100
40
 Lemak = x 0,7=0,28 g
100
40
 Karbohidat = x 31,5=12,6 g
100
40
 Kalsium = x 6=2,4 g
100
40
 Fe = x 1,1=0,44 g
100
40
 Zink = x 0,9=1,36 g
100
40
 Vit.A = x 0=0 ℜ
100
40
 Vit.B1 = x 0,24=0,096 ℜ
100
40
 Vit.B2 = x 0,10=0,04 ℜ
100
40
 Vit.B3 = x 0,8=0,32 ℜ
100
40
 Vit.B12 = x 0=0 ℜ
100
40
 Vit.D = x 0=0 mcg
100
 Wortel (20g)
20
 Energi = x 36 = 7,2 kkal
100
20
 Protein = x 1,0 = 0,2 gram
100
20
 Lemak = x 0,6 = 0,12 gram
100
20
 Karbohidrat = x 7,9 = 1,58 gram
100
20
 Fe = x 1,0 = 0,2 mg
100
 20
 Zinc = x 0,3 = 0,06 mg
100
20
 Kalsium = x 45 = 9 mg
100
20
 Vitamin A = x0 = 0 mg
100
20
 Vitamin B1 = x 0.04 = 0,008 mcg
100
20
 Vitamin B2 = x 0,04 = 0,008 mcg
100
20
 Vitamin B3 = x 1,0 = 0,2 mcg
100
20
 Vitamin B12 = x0 = 0 mcg
100
20
 Vitamin D = x0 = 0 mcg
100

 Ayam goreng
 Ayam (50g)
50
 Energi = x 298 = 149 kkal
100
50
 Protein = x 18,2 = 9,1 gram
100
50
 Lemak = x 25,0 = 12,5 gram
100
50
 Karbohidrat = x0 = 0 gram
100
50
 Fe = x 1,5 = 0,75 mg
100
50
 Zinc = x 0,6 = 0,3 mg
100
50
 Kalsium = x 14 = 0,07 mg
100
50
 Vitamin A = x 245 = 122,5 mg
100
50
 Vitamin B1 = x 0,08 = 0,04 mcg
100
50
 Vitamin B2 = x 0,14 = 0,07 mcg
100
50
 Vitamin B3 = x 10,4 = 5,2 mcg
100
50
 Vitamin B12 = x0 = 0 mcg
100
50
 Vitamin D = x0 = 0 mcg
100
 Minyak (10g)
10
 Energi = x 884 = 88,4kkal
100
10
 Protein = x 0 = 0 gram
100
10
 Lemak = x 100 = 10 gram
100
10
 Karbohidrat = x0 = 0 gram
100
10
 Fe = x0 = 0 mg
100
10
 Zinc = x0 = 0 mg
100
10
 Kalsium = x 0 = 0 mg
100
10
 Vitamin A = x = 0 mg
100
10
 Vitamin B1 = x0 = 0 mcg
100
10
 Vitamin B2 = x0 = 0 mcg
100
10
 Vitamin B3 = x0 = 0 mcg
100
10
 Vitamin B12 = x0 = 0 mcg
100
10
 Vitamin D = x0 = 0 mcg
100

 Tempe goreng
 Tempe (30g)
30
 Energi = x 150 = 45 kkal
100
30
 Protein = x 14,0 = 4,2 gram
100
30
 Lemak = x 47,7 = 14,31 gram
100
30
 Karbohidrat = x 9,1 = 2,73 gram
100
30
 Fe = x 1,5 = 1,02 mg
100
30
 Zinc = x 1,2 = 0,45 mg
100
30
 Kalsium = x 517 = 155,1 mg
100
 30
 Vitamin A = x 0 = 0 mcg
100
30
 Vitamin B12 = x 0 = 0 mcg
100
30
 Vitamin D = x 0 = 0 mcg
100
30
 Vitamin B1 = x 0,17 = 0 ,051mcg
100
30
 Vitamin B2 = x 0,44 = 0,132 mcg
100
30
 Vitamin B3 = x 3,6 = 1,08 mcg
100
 Minyak (10g)
10
 Energi = x 884 = 88,4kkal
100
10
 Protein = x 0 = 0 gram
100
10
 Lemak = x 100 = 10 gram
100
10
 Karbohidrat = x0 = 0 gram
100
10
 Fe = x0 = 0 mg
100
10
 Zinc = x0 = 0 mg
100
10
 Kalsium = x 0 = 0 mg
100
10
 Vitamin A = x = 0 mg
100
10
 Vitamin B1 = x0 = 0 mcg
100
10
 Vitamin B2 = x0 = 0 mcg
100
10
 Vitamin B3 = x0 = 0 mcg
100
10
 Vitamin B12 = x0 = 0 mcg
100
10
 Vitamin D = x0 = 0 mcg
100
 Papaya (75g)
75
 Energi = x 46 = 34,5 kkal
100
75
 Protein = x 0,5 = 3,75 gram
100
 75
 Lemak = x 12,0 = 9 gram
100
75
 Karbohidrat = x 12,2 = 12,95 gram
100
75
 Fe = x 1,7 = 1,85 mg
100
75
 Zinc = x 0,3 = 1,05 mg
100
75
 Kalsium = x 23 = 23,75 mg
100
75
 Vitamin A = x0 = 0 mg
100
75
 Vitamin B1 = x 0,05 = 0,8 mcg
100
75
 Vitamin B2 = x 0,06 = 0,81 mcg
100
75
 Vitamin B3 = x 0,4 = 1,15 mg
100
75
 Vitamin B12 = x0 = 0 mcg
100
75
 Vitamin D = x0 = 0 mcg
100

Selingan : (15.00)
Menu : Timus manis
 Ubi(40g)
40
 Energi = x 83 = 33,2 kkal
100
40
 Protein = x 1,5 = 0,3 gram
100
40
 Lemak = x 0,2 = 0,08 gram
100
40
 Karbohidrat = x 18,8 = 7,52 gram
100
40
 Fe = x 2,1 = 0,84 mg
100
40
 Zinc = x 0,3 = 0,12 mg
100
40
 Kalsium = x 27 = 2,7 mg
100
40
 Vitamin A = x0 = 0 mg
100
40
 Vitamin B1 = x 0,02 = 0,002 mcg
100
 40
 Vitamin B2 = x0 = 0 mcg
100
40
 Vitamin B3 = x 0,4 = 0,16 mcg
100
40
 Vitamin B12 = x0 = 0 mcg
100
40
 Vitamin D = x0 = 0 mcg
100
 Tepung tapioca (20g)
20
 Energi = x 363 = 72,6 kkal
100
20
 Protein = x 1,1 = 0,22 gram
100
20
 Lemak = x 0,5 = 0,1gram
100
20
 Karbohidrat = x 88,2 = 17,64 gram
100
20
 Fe = x 1,0 = 0,2 mg
100
20
 Zinc = x 0,1 = 0,02 mg
100
20
 Kalsium = x 84 = 16,8 mg
100
20
 Vitamin A = x0 = 0 mg
100
20
 Vitamin B1 = x 0,04 = 0,008mcg
100
20
 Vitamin B2 = x0 = 0 mcg
100
20
 Vitamin B3 = x 0,4 = 0,08mcg
100
20
 Vitamin B12 = x0 = 0 mcg
100
20
 Vitamin D = x0 = 0 mcg
100
 Gula aren (10g)
10
 Energi = x 368 = 36,8 kkal
100
10
 Protein = x 0 = 0 gram
100
10
 Lemak = x0 = 0 gram
100
10
 Karbohidrat = x 92,0 = 9,2 gram
100
 10
 Fe = x 3,0 = 0,3 mg
100
10
 Zinc = x 26,4 = 2,64 mg
100
10
 Kalsium = x 75 = 7,5 mg
100
10
 Vitamin A = x0 = 0 mg
100
10
 Vitamin B1 = x0 = 0 mcg
100
10
 Vitamin B2 = x 0,01 = 0,001 mcg
100
10
 Vitamin B3 = x 0,5 = 0,05 mcg
100
10
 Vitamin B12 = x0 = 0 mcg
100
10
 Vitamin D = x0 = 0 mcg
100
 Gula putih (10g)
10
 Energi = x 394 = 39,4 kkal
100
10
 Protein = x 0 = 0 gram
100
10
 Lemak = x0 = 0 gram
100
10
 Karbohidrat = x 94,0 = 9,4 gram
100
10
 Fe = x 0,1 = 0,01 mg
100
10
 Zinc = x 0,0 = 0 mg
100
10
 Kalsium = x 5 = 0,5 mg
100
10
 Vitamin A = x0 = 0 mg
100
10
 Vitamin B1 = x0 = 0 mcg
100
10
 Vitamin B2 = x0 = 0 mcg
100
10
 Vitamin B3 = x0 = 0 mcg
100
10
 Vitamin B12 = x0 = 0 mcg
100
10
 Vitamin D = x0 = 0 mcg
100
  Minyak(10g)
10
 Energi = x 884 = 88,4kkal
100
10
 Protein = x 0 = 0 gram
100
10
 Lemak = x 100 = 10 gram
100
10
 Karbohidrat = x0 = 0 gram
100
10
 Fe = x0 = 0 mg
100
10
 Zinc = x0 = 0 mg
100
10
 Kalsium = x 0 = 0 mg
100
10
 Vitamin A = x = 0 mg
100
10
 Vitamin B1 = x0 = 0 mcg
100
10
 Vitamin B2 = x0 = 0 mcg
100
10
 Vitamin B3 = x0 = 0 mcg
100
10
 Vitamin B12 = x0 = 0 mcg
100
10
 Vitamin D = x0 = 0 mcg
100

 Makan malam (19.00)

Menu : Nasi putih, Ceng cuan (oseng ikan patin+tauco), Jeruk manis

 Nasi putih
 Beras (100g)
100
 Energi = x 357 = 357 kkal
100
100
 Protein = x 8,4 = 8,4 gram
100
100
 Lemak = x 1,7 = 1,7 gram
100
100
 Karbohidrat = x 77,1 = 77,1 gram
100
100
 Fe = x 1,8 = 1,8 mg
100
100
 Zinc = x 0,5 = 0,5 mg
100
 100
 Kalsium = x 147 = 147 mg
100
100
 Vitamin A = x0 = 0 mg
100
100
 Vitamin B1 = x 0,20 = 0,2 mcg
100
100
 Vitamin B2 = x 0,08 = 0,08 mcg
100
100
 Vitamin B3 = x 2,6 = 2,6 mg
100
100
 Vitamin B12 = x0 = 0 mcg
100
100
 Vitamin D = x0 = 0 mcg
100

 Ceng Cuan
 Ikan patin (40 g)
40
 Energi = x 132 = 52,8 kkal
100
40
 Protein = x 17 = 6,8 gram
100
40
 Lemak = x 6,6 = 2,64 gram
100
40
 Karbohidrat = x 1,1 = 0,44 gram
100
40
 Fe = x 1,6 = 0,64 mg
100
40
 Zinc = x 0,8 = 0,32 mg
100
40
 Kalsium = x 31 = 12,4 mg
100
40
 Vitamin A = x 0 = 0 mcg
100
40
 Vitamin B12 = x 0 = 0 mcg
100
40
 Vitamin D = x 9 = 3,6 mcg
100
40
 Vitamin B6 = x 0 = 0 mcg
100
40
 Vitamin B3 = x 17 = 6,8 mcg
100
40
 Vitamin B2 = x 0,03 = 0,012 mcg
100
 Minyak (10 g)
 10
 Energi = x 884 g = 88,4
100
10
 Protein = x 0 = 0 gram
100
10
 Lemak = x 100 = 1 gram
100
10
 Karbohidrat = x 0 = 0 gram
100
10
 Fe = x 0 = 0 gram
100
10
 Zinc = x 0 = 0 gram
100
10
 Kalsium = x 0 = 0 gram
100
10
 Vitamin A = x 0 = 0 gram
100
10
 Vitamin B12 = x 0 = 0 mcg
100
10
 Vitamin D = x 0 = 0 mcg
100
10
 Vitamin B3 = x 0 = 0 mcg
100
10
 Vitamin B2 = x 0 = 0 mcg
100
 Tahu (30 g)
30
 Energi = x 80 = 24 kkal
100
30
 Protein = x 10,9 = 3,27 gram
100
30
 Lemak = x 4,7 = 1,41 gram
100
30
 Karbohidrat = x 0,8 = 0,24 gram
100
30
 Fe = x 3,4 = 1,02 mg
100
30
 Zinc = x 0,8 = 0,24 mg
100
30
 Kalsium = x 223 = 66,9 mg
100
30
 Vitamin A = x 0 = 0 mcg
100
30
 Vitamin B12 = x 0 = 0 mcg
100
30
 Vitamin D = x 0 = 0 mcg
100
 30
 Vitamin B6 = x 0 = 0 mcg
100
30
 Vitamin B3 = x 0,1 = 0,03 mcg
100
30
 Vitamin B2 = x 0,08 = 0,024 mcg
100
 Wortel (40g)
40
 Energi = x 36=14,4 kkal
100
40
 Protein = x 1,0=0,4 g
100
40
 Lemak = x 0,6=0,24 g
100
40
 Karbohidat = x 7,9=3,16 g
100
40
 Kalsium = x 45=18 g
100
40
 Fosfor = x 74=29,6 g
100
40
 Zat besi = x 1,0=0,4 g
100
40
 Zinc = x 0,3=0,12 g
100
40
 Vit.A = x 0=0 ℜ
100
40
 Vit.B12 = x 0=0 mcg
100
40
 Vitamin B3 = x 0,04 = 0,016 mcg
100
40
 Vitamin B2 = x 1 = 0,4 mcg
100
40
 Vit.D = x 0=0 mcg
100
 Daun bawang (20g)
20
 Energi = x 41 = 8,2 kkal
100
20
 Protein = x 2 = 0,4 gram
100
20
 Lemak = x 0,3 = 0,06 gram
100
20
 Karbohidrat = x 7,8 = 1,56 gram
100
20
 Fe = x 2,3 = 0,46 mg
100
 20
 Zinc = x 0,3 = 0,06 mg
100
20
 Kalsium = x 60 = 12 mg
100
20
 Vitamin A = x 0 = 0 mg
100
20
 Vitamin B1 = x 0,1 = 0,02 mcg
100
20
 Vitamin B2 = x 0,1 = 0,02 mcg
100
20
 Vitamin B3 = x 0,2 = 0,04 mg
100
20
 Vitamin B12 = x 0 = 0 mcg
100
20
 Vitamin D = x 0 = 0 mcg
100
 Tauco (10 g)
10
 Energi = x 184 = 18,4 kkal
100
10
 Protein = x 11,4 = 1,14 gram
100
10
 Lemak = x 5,5 = 0,55 gram
100
10
 Karbohidrat = x 22,2 = 2,22 gram
100
10
 Fe = x 6 = 0,6 gram
100
10
 Zinc = x 1 = 0,1 gram
100
10
 Kalsium = x 72 = 7,2 gram
100
10
 Vitamin A = x 0 = 0 gram
100
10
 Vitamin B12 = x 0 = 0 mcg
100
10
 Vitamin D = x 0 = 0 mcg
100
10
 Vitamin B3 = x 0,8 = 0,08 mcg
100
10
 Vitamin B2 = x 0,2 = 0,02 mcg
100
10
 Vitamin B1 = x 0,32 = 0,032 mcg
100
 Minyak(5g)
 5
 Energi = x 884 = 44,2 kkal
100
5
 Protein = x 0 = 0 gram
100
5
 Lemak = x 100 = 5 gram
100
5
 Karbohidrat = x0 = 0 gram
100
5
 Fe = x0 = 0 mg
100
5
 Zinc = x0 = 0 mg
100
5
 Kalsium = x0 = 0 mg
100
5
 Vitamin A = x0 = 0 mg
100
5
 Vitamin B1 = x0 = 0 mcg
100
5
 Vitamin B2 = x0 = 0 mcg
100
5
 Vitamin B3 = x0 = 0 mg
100
5
 Vitamin B12 = x0 = 0 mcg
100
5
 Vitamin D = x0 = 0 mcg
100

 Buah jeruk
 Jeruk manis (100g)
100
 Energi = x 45 = 45 kkal
100
100
 Protein = x 0,9 = 0,9 gram
100
100
 Lemak = x 0,2 = 0,2 gram
100
100
 Karbohidrat = x 11,2 = 11,2 gram
100
100
 Fe = x 0,4 = 0,4 mg
100
100
 Zinc = x 0,2 = 0,2 mg
100
100
 Kalsium = x 33 = 33 mg
100
100
 Vitamin A = x 0 = 0 mg
100
 100
 Vitamin B12 = x 0 = 0 mcg
100
100
 Vitamin D = x 0 = 0 mcg
100
100
 Vitamin B6 = x 0,1 = 0,1 mcg
100
100
 Yodium = x 0 = 0 mcg
100
100
 Vitamin B3 = x 0,2 = 0,2 mcg
100
100
 Vitamin B2 = x 0,03 = 0,03 mcg
100
100
 Vitamin B1 = x 0,08 = 0,08 mcg
100
F. Menghitung Kebutuhan Zat Gizi

Waktu Menu Bahan Berat Kebutuhan Zat Gizi

g Energy Protein Lemak KH Kalsiu FE Zink Vit A Vit
kkal g G G m mg mg RE B12
mg mcg
Makan Nasi Beras 100 357 8,4 1,7 77,1 147 1,8 0,5 0 0
pagi Putih
(07.00)
Tumis Udang 50 45,5 10,5 0,1 0,05 68 4 0,65 0 0
kangkung
udang
Sosis 20 89,6 2,9 8,46 0,46 5,6 0,22 0,34 0 0
Tahu 30 24 3,27 1,41 0,24 66,9 1,02 0,24 0 0
Kangkung 70 19,6 2,38 0,49 2,73 46,9 1,61 0,28 0 0
Kecap 10 7,1 0,57 0,13 0,9 12,3 0,57 0 0 0
Minyak 5 44,05 0,01 4,985 0 0,5 0,005 0 0 0
wijen
Melon Buah 90 33,3 0,54 0,36 7,02 9,72 0,36 0,09 0 0
melon
Jumlah 620,15 28,57 17,635 88,5 356,92 8,585 2,1 0 0
Selingan Singkon Singkong 50 76,5 0,6 0,15 18,2 28 0,2 0,05 0 0
(09.00) g Goreng
Keju
Keju 20 65,2 4,56 4,06 2,62 155,4 0,3 0,62 45,4 0
Minyak 10 88,4 0 10 0 0 0 0 0 0
Jumlah 230,1 5,16 14,21 20,82 183,4 0,5 0,67 45,4 0
Makan Nasi Beras 100 357 8,4 1,7 77,1 147 1,8 0,5 0 0
siang Putih
(12.00)

Ayam Ayam 50 149 9,1 12,5 0 0,07 0,75 0,3 122,5 0

goreng
Minyak 10 88,4 0 10 0 0 0 0 0 0
Tempe Tempe 30 45 4,2 14,31 2,73 155,1 1,02 0,45 0 0
goreng
Minyak 10 88,4 0 10 0 0 0 0 0 0
Sayur Bayam 40 6,4 0,36 0,16 1,16 66,4 1,4 1,4 0 0
bayam
Jagung 40 58,8 2,04 0,28 12,6 2,4 0,44 1,36 0 0
Wortel 20 7,2 0,2 0,12 1,58 9 0,2 0,06 0 0
Papaya Buah 75 34,5 3,75 9 12,95 23,75 1,85 1,05 0 0
Papaya
Jumlah 834,7 28,05 58,07 108,12 403,72 7,46 5,12 1225,5 0
Selinga Timus Ubi jalar 40 33,2 0,3 0,08 7,52 2,7 0,84 0,12 0 0
n manis
Tepung 20 72,6 0,22 0,1 17,64 16,8 0,2 0,02 0 0
tapioca
Gula 10 36,8 0 0 9,2 7,5 0,3 2,64 0 0
aren
Gula 10 39,4 0 0 9,4 0,5 0,01 0 0 0
putih
Minyak 10 88,4 0 10 0 0 0 0 0 0
Jumlah 270,4 0,52 10,18 43,76 27,5 1,35 2,78 0 0
Makan Nasi putih Beras 100 357 8,4 1,7 77,1 147 1,8 0,5 0 0
malam
(18.00)

Ceng Ikan 40 52,8 6,8 2,64 0,44 12,4 0,64 0,32 0 0

cuan(oseng patin
ikan patin+
tauco)
Minyak 10 88,4 0 10 0 0 0 0 0 0
Tahu 30 24 3,27 1,41 0,24 66,9 1,02 0,24 0 0
Wortel 40 14,4 0,4 0,24 3,16 18 0,4 0,12 0 0
Daun 20 8,2 8,4 0,06 1,56 12 0,46 0,06 0 0
bawang
Tauco 10 18,4 1,14 0,55 2,22 7,2 0,6 0,1 0 0
 Minyak 5 44,2 0 5 0 0 0 0 0 0
Jeruk Buah 100 45 0,9 0,2 11,2 33 0,4 0,2 0 0
Jeruk
Jumlah 652,4 29,31 21,8 95,92 296,5 5,32 1,54 0
0
TOTAL KESELURUHAN 2.607,7 91,56 121,895 357,12 1.272,04 23,215 12,21 167,9 0
5
 G. Daftar Belanja

H. Bahan Berat bersih Berat kotor URT Harga stuan/kg Harga total
makanan (g) (g) (Rp) (Rp)

1. Beras 300 300 3 gls Rp 12.000 Rp5.000

2. Singkong 50 58,82 ½ ptg Rp 8.000 Rp 1.000
sdg
3. Ubi jalar 40 47,05 ¾ bj sdg Rp 8.000 Rp 1.000
4. Ayam 50 86,2 1 ptg sdg Rp 30.000 Rp 3.000
5. Sosis 20 20 ½ ptg kcl Rp 1000/pcs Rp 1.000
6. Udang 50 73,52 ¼ gls Rp 35.000 Rp 3.000
7. Ikan patin 40 40 1 ptg sdg Rp 25.000 Rp 2.000
8. Tempe 30 30 1 ptg bsr Rp 2.000/ptg Rp 2.000
9. Tahu 60 60 2 ptg sdg Rp 1.000/ptg Rp 2.000
10. Kangkung 70 116,6 14 btg Rp 3.000/ikat Rp 3.000
11. Wortel 60 75 ½ bh sdg Rp 4.000/plastik Rp 2.000
12. Daun bawang 20 29,85 1 btg Rp 500/btg Rp 500
13. Jagung 40 40 2/4 gls Rp 5.000/plastik Rp 1.000
14. Bayam 40 56,33 10 btg Rp 2.000/ikat Rp 2.000
15. Melon 90 154,9 ½ ptg bsr Rp 15.000 Rp 2.000
16. Buah jeruk 100 138,8 2 bh sdg Rp 10.000 Rp 2.000
17. Papaya 75 100 1 ptg kcl Rp 8.000 Rp 1.000
18. Minyak 55 55 5 ½ sdm Rp 15.000/gls Rp 3.000
19. Minyak wijen 5 5 1 sdt Rp 20.000/btl Rp 500
20. Kecap 10 10 1 sdm Rp 3.000/sachet Rp 500
21. Keju 20 20 2 sdm Rp 10.000/kotak Rp 1.000
22. Tauco 10 20 1 sdm Rp 10.000/btl Rp 500
23. Tepung 20 2 sdm Rp 6.000 Rp 500
tapioca
24. Gula aren 10 1 sdm Rp 20.000 Rp 500
25. Gula putih 10 1 sdm Rp 15.000 Rp 500
TOTAL KESELURUHAN Rp 40.500

H. Alat

No Jumlah Alat
1. 3 Pisau
2. 3 Telenan
3. 3 Wajan
4. 2 Panci
5. 3 Sutil
6. 3 Centong
7. 2 Piring plastik
8. 3 Sendok
9. 3 Piring saji
10. 3 Sendok saji
11. 3 Mangkuk
 12. 6 Baskom
Daftar Pustaka

https://cookpad.com/id/resep/615144-timus-manis-lembut

https://cookpad.com/id/resep/1821088-singkong-goreng-keju-merekah-meledak-duar

https://cookpad.com/id/resep/15063043-ceng-cuan-ikan-tenggiri-kesukaan-keluarga-
kami?ref=search&search_term=menu%20makan%20malam%20keluarga

https://www.foodnusantara.eu.org/2020/09/menu-sarapan-pagi-sehat-bergizi.html

https://www.foodnusantara.eu.org/2020/09/menu-sarapan-pagi-sehat-bergizi.html