Tag Archives: Protein

AFTNews, AFTNews, Diet & Nutrition

Protein – where are you getting them?

Welcome to the journey of vibrant health, where we navigate the maze of wellness with a focus on a crucial aspect often overlooked – protein. As a seasoned pharmacist and health coach with over 24 years of experience, I’ve witnessed the impact of chronic diseases, muscle wasting, and sarcopenia. It’s this wealth of experience that fuels my passion for disease prevention and the critical role that PRIORITISING PROTEIN plays in the foundation of good health. It’s so crucial that I highlighted it as one of 3 strategies for foundational health in my keynote speech at the AFT International Sports Festival. You can watch it here.

What is protein and where are you getting it?

Protein Basics: Fueling Your Body’s Engine

Protein, alongside fats and carbohydrates, is an indispensable nutrient vital for optimal health. Imagine your body as a car; fats and carbs are the fuel, but protein is the actual car itself. Beyond structural support for bones, teeth, hair, and nails, protein acts as the building block for muscles, organ tissues, blood, and more. It plays a pivotal role in various bodily functions, from regulating hormones to creating immune cells, repairing tissues, and producing essential enzymes.

Proteins – where are you getting them? – photo supplied by PharmacistEdit.com

The Risks of Protein Deficiency

Deficiency in protein can lead to severe consequences, with sarcopenia involving the loss of muscle mass, and the potential worst-case scenario would be losing heart muscle mass. Protein deficiency affects organs, from the developing brain to the immune system and gut mucosal function. Signs of deficiency include muscle wasting, fluid build-up, anemia, and slow growth, particularly alarming in children.

How much protein do we need?

Understanding Protein Requirements: Fueling the Body Adequately

To ensure optimal health, understanding protein requirements is crucial. The recommended minimum intake is 0.84-0.94 grams per kilogram of body weight depending on age and gender, established in 20061. However, this guideline might not account for the increased protein needs of today’s larger population, especially when relying on lower-quality protein sources like ultra-processed fast food.

Target 30 grams of protein per meal – photo supplied by PharmacistEdit.com

Protein helps manage appetite, food cravings, and food metabolism

Protein and Healthy Aging: The Science Behind It

Protein isn’t just about structure; it’s a multifaceted nutrient with profound effects on overall well-being. It manages appetite, food cravings, and food metabolism. When combined with regular resistance exercises, adequate dietary protein helps build and maintain lean body mass, strength, and facilitates healthy aging. Australia’s CSIRO (Commonwealth Scientific & Industrial Research Organisation) recommends 1.2-1.6 grams of protein per kilogram per day for healthy aging and muscle health.2

 

Strategies for Optimal Protein Intake: Quality Matters

When it comes to choosing protein sources, quality is paramount. Opt for unprocessed meat, poultry, seafood, eggs, and dairy as your primary sources. Not only do these options provide the necessary amount of protein, but they also offer an ideal amino acid makeup and high digestibility.

In essence, prioritising protein isn’t just a dietary choice; it’s a lifestyle commitment to ensuring your body receives the essential building blocks for longevity and vitality. Remember, the fountain of vitality awaits those who prioritise protein.

Stay tuned for the upcoming articles where I’ll delve into the other two strategies that are the foundations of good health (hint – we’ll talk about hydration and sleep).

For more tips on incorporating diverse foods to increase micronutrients in your diet, visit the PharmacistEdit.com website here.

References:

  1. National Health and Medical Research Council, Australian Government Departmentof Health and Ageing, New Zealand Ministry of Health. Nutrient Reference Values forAustralia and New Zealand. Canberra: National Health and Medical Research Council; 2006.
  2. Noakes, M, (2018) Protein Balance: New Concepts forProtein in Weight Management; CSIRO, Australia.

This article was first published in https://pharmacistedit.com/protein/ and has been provided by Theresa Loo, specialist pharmacist, health coach, podcaster and cofounder of Pharmacist Edit.

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Diet & Nutrition, Features Indonesia, Fitness

Indonesian Calorie Table

A calorie is a unit used to measure the value of energy obtained by the body when consuming food or drink. To ensure that your nutritional needs are well fulfilled, you should look at the calorie levels in the food or drinks you consume. Lately, more food products come with its list of food calories in their labels.

Calorie content in food can be determined by the nutritional content such as fat, carbohydrates and protein contained in the food itself. Fat produces the most calories, which is 9 calories / gram. Meanwhile, carbohydrates and protein contain 4 calories per gram. Foods that contain lots of fat are foods that are high in calories. On the other hand, those that have low calories are fruits and vegetables because they contain lots of fibre and are high in water content.

Calories in Daily Foods

Regular daily food consumption caloric table:

CALORIC TABLE & UNIT

Main Foods Group A

Description of Food Item

Weight (gr)

Cal

Unit

Steamed Corn

250

90.2

1

Steamed Potato

200

166

2

Glutinous Rice

120

217

2,75

Rice Cake steamed in leaf

160

32

0,5

Rice cake in banana leaf

200

38

0,5

White Rice

100

175

2,25

White Rice – Kentucky

225

349

4,25

High Fibre White Bread

60

149

1,75

Steamed Cassava

100

146

1,75

Steamed Taro

100

98

1,25

Steamed Sweet Potatoes

100

125

1,5

Main Foods Group B

Rice Porridge

200

44

0,5

Crackers

50

229

2,75

Macaroni

25

91

1,25

Instant Noodles

50

168

2

Steamed Chicken Rice
(no chicken)

100

88

1

Steamed Coconut Rice

200

506

6,25

White Bread

50

128

1,5

Makanan Pokok Golongan C

Fried Bihun Vermicelli

150

296

3,75

Chicken Rice Porridge

200

165

2

Rice Flour & Coconut
Milk Porridge Dessert

100

178

2,25

Fried Potatoes

150

211

2,75

Mee Goreng Fried Noodles

200

321

4

Nasi Goreng Fried Rice

100

267

3,25

Soun Goreng Fried Glass Noodles

100

263

3,25

Spaghetti

300

642

8

Fermented Cassava

150

260

3,25

Popular Dishes Group A

Description of Food Item

Weight (gr)

Calorie

Unit

Arsik Spicy Indonesian Fish Dish

95

94.05

1

Ayam Bakar Bumbu Kuning
Charcoal Grilled Chicken

100

129.4

1.5

Ayam Panggang
Grilled Chicken

100

164.3

3.25

Daging Panggang
Grilled Beef

70

150

1.75

Ikan Mas Pepes
Patin Fish in Banana Leaf

200

143.5

1.75

Sambal Goreng Tempe
Fried Sambal Tempeh (Fermented soybean)

50

116

1.5

Poached Salted Egg

75

138

1.75

Poached Hen’s Egg

60

97

1.25

Steamed Prawns

100

91

1.25

Popular Dishes Group B

Ati Ayam Goreng
Fried Chicken Liver

50

98

1.25

Ayam Pop
Fried Chicken

200

265

3.25

Bakso Daging Sapi
Beef Meatballs

100

260

3.25

Empal Daging
Sundanese sweet spicy beef

100

147

1.75

Ikan Bandeng Goreng
Fried Fish

160

180.7

2.25

Ikan Baronang Goreng
Fried Baronang Fish

120

107.5

1.25

Ikan Bawal Goreng
Fried Pomfret Fish

120

113.3

1.5

Ikan Ekor Goreng
Fried Fish

100

107.8

1.25

Ikan Kembung Goreng
Fried Mackerel Fish

80

87.65

1

Ikan Lele Goreng
Fried Catfish

60

57,5

0,75

Ikan Patin Goreng
Fried Patin Fish

200

252,7

3

Ikan Selar Goreng
Fried Trevally Fish

40

63,75

0,75

Ikan Tenggiri Goreng
Fried Mackerel Fish

60

85,3

1

Ikan Teri Goreng
Fried Anchovies

50

66

0,75

Ikan Tuna Goreng
Fried Tuna Fish

60

110

1,25

Boiled Cockles

100

59

0,75

Macaroni Schootel

50

177

2,25

Tahu Bacem
Javanese Marinated Tofu

100

147

1,75

Telur Mata Sapi
Fried Egg Bull’s Eye

60

40

1,75

Tempe Bacem
Braised Tempeh Fermented Soybean

50

157

2

Tempe Goreng
Fried Tempeh Fermented Soybean

50

118

1,5

Tenggiri Bumbu Kuning
Mackerel Fish in Spices

90

94,4

1

Udang Goreng Besar
Fried Prawns

80

68,25

3,25

Popular Dishes Group C

Meat Floss

50

158

2

Fried Chicken in Soy

75

358,8

4,5

Grilled Chicken

80

385,6

4,75

Chiken Wing

50

63,6

0,75

Beef Balado

50

147

1,75

Dendeng Balado

40

338

4,25

Chicken Curry

100

165,3

2

Squid Curry

100

183

2,25

Fish Head Curry

320

218,8

2,75

Fish Spleen Curry

60

294

3,5

Tendon Curry

80

251

3

Balado-styled Mackerel Fish

125

236,7

3

Anchovies

50

213

2,75

Fish in Batter

80

119

1,5

Battered Panir Fish

75

220

2,75

Tempeh Chips

25

68

0,75

Meat Ball

50

168

2

Kentucky Fried Chicken Thigh

150

194,5

2,5

Corn Fritters

50

108

1,25

Potato Fritters

50

123

1,5

Egg Foo Yong

50

114

1,5

Beef Rendang

75

285,5

3,5

Chicken Satay

100

466

6

Kentucky Fried Chicken Wings

150

116

1,5

Chicken Stir Fried Nutmeg Spice

50

177,8

2,25

Fried Liver & Potatoes

100

127

1,5

Sambal Goreng Tempeh Anchovies

150

276

3,5

Sambal Goreng Liver

100

200

2,5

Sambal Goreng Prawns & Potato

100

123

1,5

Beef soup

260

227

2,75

Fried Tofu

100

111

1,5

Tofu

150

124

1,5

Sundanese-styled deep fried tofu

100

113

1,5

Fried omelette

75

188

2,25

Vegetables Group A

Description of Dishes

Weight (gr)

Calories

Unit

Yellow Pickles

75

53

0,5

Spinach Soup

50

18

0,25

Cah Labu Siam
Fried Choko

100

41,6

0,5

Sayur Asam
Salted Vegetables

100

88

1

Sop Ayam Kombinasi
Combination chicken soup

100

95

1,25

Sop Bayam
Spinach soup

50

78

1

Sop Kimlo

100

104

1,25

Sop Mutiara Jagung
Pearl Corn Soup

100

113

1,5

Asop Oyong Misoa

100

106

1,25

Sop Telur Puyuh
Quail’s egg soup

100

116

1,5

Vegetables Group B

Sayur Lodeh
Vegetable soup with coconut milk

100

61

0,75

Cah Jagung Putren
Stir fried baby corn

100

59

0,75

Cah Jkacang Panjang
Stir fried snake beans

100

72

1

Sop Oyong Telur Puyuh
Quail’s egg soup

100

134

1,75

Setup Kentang Buncis
French beans and potato fry

100

95

1

Tumis Buncis

100

52

1,5

Tumis Daun Singkong

120

151

1,75

Tumis Kc. Panjang + Jagung

125

118

1,75

Vegetables Group C

Buntil
Grated coconut mixed with anchovies wrapped in taro or cassava leaves

100

106

1,25

Gudeg
Jackfruit stewed with coconut milk and palm sugar.

150

132

1,75

Drinks Group A

    

Drink Description

Weight (gr)

Calories

Unit

Te’h (Cangkir)
A cup of Tea

1

0,4

2,8

Kopi (Cangkir)
A cup of Coffee

1

18

0,25

Juice Tomat (Gelas)
Tomato Juice (Glass)

100

20

0,25

Juice Melon (Gelas)
Watermelon Juice (Glass)

150

35

0,5

Drinks Group B

Es Kelapa Muda (Gelas)
Young coconut drink with ice (glass)

100

42

0,5

Es Cendol
Iced Cendol

100

168

2

Susu Skim
Skimmed milk

15

54

0,75

Coca Cola Diet (Kaleng)
Diet Coke (Can)

1

1

0

Prepared Meals Group A

Name of Dish

Weight (gr)

Calories

Unit

Asinan
Pickled vegetable

250

208

2,5

Toge Goreng
Fried bean sprouts

250

243

3

Prepared Meals Group B

Gado – Gado
Indonesian salad with peanut sauce dressing

150

295

3,75

Ketoprak
Indonesian rice dish with peanut sauce

250

153

2

Pempek
Palembang’s fish and tapioca dish

200

384

4,75

Rawon
Surabaya’s beef soup with a special keluak ingredient

160

331

4

Soto Ayam
Chicken Soto

100

101

1,25

Soto Padang

100

127

1,5

Tongseng
Mutton and vegetable curry

120

331

4

Prepared Meals Group C

Hamburger

125

257

3,25

Kerupuk Palembang
Crackers

50

168

2

Kerupuk Udang
Prawn crackers

20

72

1

Mie Bakso
Bakso noodles

200

302

3,75

Nasi Tim Ayam
Steamed chicken rice

420

588

7,25

Pizza

125

163

2

Sate Kambing
Goat satay

180

729

9

Sayur Krecek

175

249

3

Siomay

100

361

3,75

Soto Betawi

150

135

1,75

Soto Makasar

150

525

6,5

Soto Sulung

150

86

1

Buah -Buahan Golongan A

    

Nama Masakan

Berat(gr)

Kalori

Unit

    
Apel

160

92

1

Apel Merah

140

82

1

Belimbing

160

80

0,75

Duku

200

81

1

Jambu Air

60

35,4

0,5

Jambu Biji

320

157

2

Jeruk Medan

140

46

0,5

Jeruk Pontianak

150

67

0,75

Jeruk Sunkist

200

40

0,5

Mangga Manalagi

100

72

1

Nanas

200

104

1,25

Pepaya

100

46

0,5

Pir

200

80

1

Pisang Rebus

125

136,5

1,75

Salak

150

63,6

0,75

Semangka

150

48

0,5

    

Buah – Buahan Golongan B

    
Alpukat

100

85

1

Anggur

125

60

0,75

Lengkeng

100

79

1

Melon

120

46

0,5

Mangga Harum Manis

300

90

1

Pir Hijau

200

105

1,25

Pisang Ambon

100

74,2

1

Pisang Barangan

200

236

3

Pisang Mas

125

120

1,5

Pisang Raja

150

126

1,5

Sirsak

125

55

0,25

    

Buah – Buahan Golongan C

    
Durian Montong

100

134

1,5

Rambutan

100

69

0,75

sawo

100

92

1,75

Makanan Ringan Golongan A

    

Nama Masakan

Berat(gr)

Kalori

Unit

    
Arem – Arem

75

225

2,75

Bubur Kacang Ijo

100

102

1,25

Ketupat Ketan

120

216

2,75

Lemper

70

247

3

Lepet

120

210

2,5

Lepet Ketan

170

346

4,25

    

Makanan Ringan Golongan B

    
Bolu Gulung

110

300

3,75

Cakwee

50

143

1,75

Getuk Lindri

60

127

1,75

Hot Dog

100

285

3,5

Kerak Telur

120

599

7,5

Kue Nagasari

70

149

1,75

Kue Pancong

80

231

3

Mini Croissant

80

406

5

Sandwich

100

164

2

Serabi Pandan

60

137

1,75

Semar Mendem

100

247

3

Uli + Tape Ketan

160

559

7

    

Makanan Ringan Golongan C

    
Bakpia

25

68

1

Bakwan

100

270

3,25

Bika Ambon

50

99

1,25

Black Forrest

200

585

7,5

Cara Bikang

70

128

1,5

Cheese Cake

10

281

3,5

Dunkin Donat Keju

170

283

3,5

Emping Melinjo Asin

25

173

2,25

Kastengels (10 bh)

100

426

5,75

Keju Lembaran (1bh)

20

65

3,25

Kerupuk Mie

25

119

1,5

Klepon

60

68

0,75

Kroket Kentang

75

146

1,25

Kue Ape

60

151

2

Kue Cubit

60

183

2,25

Kue Cucur

90

152

2

Kue Ku

50

237

3

Kue Lumpur

80

232

3

Kue Pukis

40

181

2,25

Lapis Legit

50

307

3,75

Lemet/Timus

120

603

7,5

Lopis Ketan

125

350

4,25

Lumpia

60

76

1

Martabak Keju

100

265

.3.25

Martabak Mesir

100

200

2,5

Martabak Telur

95

196

2,5

Muffin Coklat

80

361

4,5

Muffin Keju

80

400

5

Nastar (7bh)

150

538

6,75

Onde – Onde

65

317

4

Pastel

75

302

3,75

Potato Chip

170

298

3,75

Putu Mayang

120

98

1,25

Rempeyek Kacang

50

250

3

Risol

100

247

3

Roti Coklat

100

240

3

Sosis Solo

50

191

2,25

Sus Vla

85

129

1,5

Talam Hijau

70

292

3,5

Tabel kalori makanan di atas dapat Anda gunakan sebagai patokan sudah cukupkah kandungan kalori yang anda konsumsi selama ini?

Kebutuhan Kalori Makanan

Sekedar informasi tembahan, kebutuhan kalori untuk setiap orang dapat berbeda, tergantung dari usia, jenis kelamin & aktifitas yang dilakukan. Misalnya untuk orang dewasa yang berprofesi sebagai atlit tentu memiliki kebutuhan kalori yang berbeda dengan anak usia 3 tahun.

Ketika membeli makanan kemasan, pastikan untuk melihat kandungan nutrisi dari makanan tersebut (biasanya terdapat pada bagian belakang kemasan), sehingga dapat melihat jumlah kalori per sajian/kemasan.

Berikut adalah tabel kebutuhan kalori untuk berbagai kelompok umur. Tabel ini dapat membantu mengetahui kebutuhan kalori berdasarkan usia, jenis kelamin & aktifitas yang dilakukan.

Tabel Kebutuhan Kalori

*Adanya rentang kalori menunjukkan kebutuhan kalori yang berbeda berdasarkan usia dari tiap kelompok. Remaja & anak-anak membutuhkan kalori yang lebih banyak seiring dengan bertambahnya usia. Akan tetapi pada orang dewasa, akan membutuhkan kalori yang lebih sedikit seiring dengan bertambahnya usia.

Keterangan aktifitas yang dilakukan:

  • Aktifitas menetap: Suatu gaya hidup dimana aktifitas yang dilakukan hanya berhubungan dengan kegiatan sehari-hari.
  • Cukup aktif: Suatu gaya hidup yang termasuk didalamnya melakukan aktifitas fisik yang setara dengan berjalan kaki sebanyak 2,5-5 km sehari.
  • Aktif: Suatu gaya hidup yang termasuk didalamnya melakukan aktifitas fisik yang setara dengan berjalan kaki > 5 km sehari

Berikut adalah contoh pembagian makanan untuk sehari pada orang dewasa, menurut kecukupan energi:

Tabel menu 2000 kalori

Tabel menu 2500 kalori

Keterangan porsi:

  • Nasi: 1 porsi = ¾ gelas = 100 gram = 175 kkal
  • Sayur: 1 porsi = 1 gelas = 100 gram = 25 kkal
  • Buah: 1 porsi = 1-2 buah = 50-190 gram = 50 kkal
  • Tempe: 1 porsi = 2 potong sedang = 50 gram = 75 kkal
  • Daging: 1 porsi = 1 potong sedang = 35 gram = 75 kkal
  • Minyak: 1 porsi = 1 sendok teh = 5 gram = 50 kkal
  • Gula: 1 porsi = 1 sendok makan = 13 gram = 50 kkal

Bila masih ragu mengenai pola makan yang sedang dilakukan, dapat berkonsultasi dengan dokter atau pun ahli gizi untuk mendapatkan pola makan yang sehat & sesuai…

Features Indonesian

TABLE KALORI MAKANAN

2 Comments

Kalori adalah satuan unit yang digunakan untuk mengukur nilai energi yang diperoleh tubuh ketika mengkonsumsi makanan/minuman. Untuk memastikan agar kebutuhan nilai gizi anda tercukupi dengan baik, sebaiknya anda melihat kadar kalori pada makanan/minuman yang Anda konsumsi. Belakangan ini semakin banyak produk-produk makanan yang dilengkapi dengan daftar jumlah kalori makanan di bagian bungkusnya.

Kandungan Kalori di dalam makanan dapat ditentukan oleh kandungan-kandungan gizi seperti lemak, karbohidrat, dan protein yang terkandung di dalam makanan itu sendiri. Lemak menghasilkan kalori paling banyak, yaitu 9 kalori/gram. Sedangkan karbohidrat dan protein mengandung 4 kalori setiap gramnya. Makanan yang mengandung banyak lemak adalah makanan yang mengandung tinggi kalori. Sebaliknya, yang memiliki kalori rendah adalah buah-buahan dan sayur-sayuran karena mengandung banyak serat dan kadar airnya tinggi.

Kalori Makanan Sehari-hari

Berikut ini adalah tabel kalori makanan yang lazim dikonsumsi sehari-hari:

DAFTAR TABEL KALORI & UNIT

Makanan Pokok Golongan A

Nama Masakan

Berat (gr)

Kalori

Unit
Jagung Rebus

250

90,2

1
Kentang Rebus

200

166

2
Ketan Putih

120

217

2,75
Ketupat

160

32

0,5
Lontong

200

38

0,5
Nasi Putih

100

175

2,25
Nasi Putih Kentucky

225

349

4,25
Roti Tawar Serat Tinggi

60

149

1,75
Singkong Rebus

100

146

1,75
Talas Rebus

100

98

1,25
Ubi Rebus

100

125

1,5

Makanan Pokok Golongan B
Bubur

200

44

0,5
Crakers

50

229

2,75
Makaroni

25

91

1,25
Mie Instant

50

168

2
Nasi Tim

100

88

1
Nasi Uduk

200

506

6,25
Roti Tawar

50

128

1,5

Makanan Pokok Golongan C
Bihun Goreng

150

296

3,75
Bubur Ayam

200

165

2
Bubur Sum-Sum

100

178

2,25
Kentang Goreng

150

211

2,75
Mie Goreng

200

321

4
Nasi Goreng

100

267

3,25
Soun Goreng

100

263

3,25
Spaghetti

300

642

8
Tape singkong

150

260

3,25

 

Lauk Pauk Golongan A

Nama Masakan

Berat (gr)

Kalori

Unit
Arsik

95

94,05

1
Ayam Bakar Bumbu Kuning

100

129,4

1,5
Ayam Panggang

100

164,3

3,25
Daging Panggang

70

150

1,75
Ikan Mas Pepes

200

143,5

1,75
Sambal Goreng Tempe

50

116

1,5
Telur Asin Rebus

75

138

1,75
Telur Ayam Rebus

60

97

1,25
Udang Rebus

100

91

1,25

Lauk Pauk Golongan B
Ati Ayam Goreng

50

98

1,25
Ayam Pop

200

265

3,25
Bakso Daging Sapi

100

260

3,25
Empal Daging

100

147

1,75
Ikan Bandeng Goreng

160

180,7

2,25
Ikan Baronang Goreng

120

107,5

1,25
Ikan Bawal Goreng

120

113,3

1,5
Ikan Ekor Goreng

100

107,8

1,25
Ikan Kembung Goreng

80

87,65

1
Ikan Lele Goreng

60

57,5

0,75
Ikan Patin Goreng

200

252,7

3
Ikan Selar Goreng

40

63,75

0,75
Ikan Tenggiri Goreng

60

85,3

1
Ikan Teri Goreng

50

66

0,75
Ikan Tuna Goreng

60

110

1,25
Kerang Rebus

100

59

0,75
Macaroni Schootel

50

177

2,25
Tahu Bacem

100

147

1,75
Telur Mata Sapi

60

40

1,75
Tempe Bacem

50

157

2
Tempe Goreng

50

118

1,5
Tenggiri Bumbu Kuning

90

94,4

1
Udang Goreng Besar

80

68,25

3,25

Lauk Pauk Golongan C
Abon Sapi

50

158

2
Ayam Goreng Kecap

75

358,8

4,5
Ayam Panggang

80

385,6

4,75
Chiken Wing / Sayap Ayam

50

63,6

0,75
Daging Balado

50

147

1,75
Dendeng Balado

40

338

4,25
Gulai Ayam

100

165,3

2
Gulai Cumi

100

183

2,25
Gulai Kepala Ikan Kakap

320

218,8

2,75
Gulai Limpa

60

294

3,5
Gulai Tunjang

80

251

3
Ikan Kembung Balado

125

236,7

3
Ikan Teri

50

213

2,75
Kakap Goreng Tepung

80

119

1,5
Kakap Panir

75

220

2,75
Keripik Tempe

25

68

0,75
Meat Ball / Daging Cincang Bulat

50

168

2
Ayam Kentucky Paha Atas

150

194,5

2,5
Perkedel Jagung

50

108

1,25
Perkedel Kentang

50

123

1,5
Pu Yung Hai

50

114

1,5
Rendang Daging

75

285,5

3,5
Sate Ayam

100

466

6
Ayam Kentucky Sayap

150

116

1,5
Semur Ayam

50

177,8

2,25
Sambal Goreng Ati + Kentang

100

127

1,5
Sambal Goreng Tempe Teri

150

276

3,5
Sambal Goreng Ati Sapi

100

200

2,5
Sambal Goreng Udang + Kentang

100

123

1,5
Sop Sapi

260

227

2,75
Tahu Goreng

100

111

1,5
Tahu Isi

150

124

1,5
Tahu Sumedang

100

113

1,5
Telur dadar

75

188

2,25

 

Sayuran Golongan A

Nama Masakan

Berat(gr)

Kalori

Unit
Acar Kuning

75

53

0,5
Bening Bayam

50

18

0,25
Cah Labu Siam

100

41,6

0,5
Sayur Asam

100

88

1
Sop Ayam Kombinasi

100

95

1,25
Sop Bayam

50

78

1
Sop Kimlo

100

104

1,25
Sop Mutiara Jagung

100

113

1,5
Asop Oyong Misoa

100

106

1,25
Sop Telur Putuh

100

116

1,5

Sayuran Golongan B
Sayur Lodeh

100

61

0,75
Cah Jagung Putren

100

59

0,75
Cah Jkacang Panjang

100

72

1
Sop Oyong Telur Puyuh

100

134

1,75
Setup Kentang Buncis

100

95

1
Tumis Buncis

100

52

1,5
Tumis Daun Singkong

120

151

1,75
Tumis Kc. Panjang + Jagung

125

118

1,75

Sayuran Golongan C
Buntil

100

106

1,25
Gudeg

150

132

1,75

Minuman Golongan A

Nama Minuman

Berat(gr)

Kalori

Unit
Te’h (Cangkir)

1

0,4

2,8
Kopi (Cangkir)

1

18

0,25
Juice Tomat (Gelas)

100

20

0,25
Juice Melon (Gelas)

150

35

0,5

Minuman Golongan B
Es Kelapa Muda (Gelas)

100

42

0,5
Es Cendol

100

168

2
Susu Skim

15

54

0,75
Coca Cola Diet (Kaleng)

1

1

0

 

 

 

Masakan Siap Saji Golongan A

Nama Masakan

Berat(gr)

Kalori

Unit
Asinan

250

208

2,5
Toge Goreng

250

243

3

Masakan Siap Saji Golongan B
Gado – Gado

150

295

3,75
Ketoprak

250

153

2
Pempek

200

384

4,75
Rawon

160

331

4
Soto Ayam

100

101

1,25
Soto Padang

100

127

1,5
Tongseng

120

331

4

Masakan Siap Saji Golongan C
Hamburger

125

257

3,25
Kerupuk Palembang

50

168

2
Kerupuk Udang

20

72

1
Mie Bakso

200

302

3,75
Nasi Tim Ayam

420

588

7,25
Pizza

125

163

2
Sate Kambing

180

729

9
Sayur Krecek

175

249

3
Siomay

100

361

3,75
Soto Betawi

150

135

1,75
Soto Makasar

150

525

6,5
Soto Sulung

150

86

1

 

 

Buah -Buahan Golongan A

Nama Masakan

Berat(gr)

Kalori

Unit
Apel

160

92

1
Apel Merah

140

82

1
Belimbing

160

80

0,75
Duku

200

81

1
Jambu Air

60

35,4

0,5
Jambu Biji

320

157

2
Jeruk Medan

140

46

0,5
Jeruk Pontianak

150

67

0,75
Jeruk Sunkist

200

40

0,5
Mangga Manalagi

100

72

1
Nanas

200

104

1,25
Pepaya

100

46

0,5
Pir

200

80

1
Pisang Rebus

125

136,5

1,75
Salak

150

63,6

0,75
Semangka

150

48

0,5

Buah – Buahan Golongan B
Alpukat

100

85

1
Anggur

125

60

0,75
Lengkeng

100

79

1
Melon

120

46

0,5
Mangga Harum Manis

300

90

1
Pir Hijau

200

105

1,25
Pisang Ambon

100

74,2

1
Pisang Barangan

200

236

3
Pisang Mas

125

120

1,5
Pisang Raja

150

126

1,5
Sirsak

125

55

0,25

Buah – Buahan Golongan C
Durian Montong

100

134

1,5
Rambutan

100

69

0,75
sawo

100

92

1,75

 

 

Makanan Ringan Golongan A

Nama Masakan

Berat(gr)

Kalori

Unit
Arem – Arem

75

225

2,75
Bubur Kacang Ijo

100

102

1,25
Ketupat Ketan

120

216

2,75
Lemper

70

247

3
Lepet

120

210

2,5
Lepet Ketan

170

346

4,25

Makanan Ringan Golongan B
Bolu Gulung

110

300

3,75
Cakwee

50

143

1,75
Getuk Lindri

60

127

1,75
Hot Dog

100

285

3,5
Kerak Telur

120

599

7,5
Kue Nagasari

70

149

1,75
Kue Pancong

80

231

3
Mini Croissant

80

406

5
Sandwich

100

164

2
Serabi Pandan

60

137

1,75
Semar Mendem

100

247

3
Uli + Tape Ketan

160

559

7

Makanan Ringan Golongan C
Bakpia

25

68

1
Bakwan

100

270

3,25
Bika Ambon

50

99

1,25
Black Forrest

200

585

7,5
Cara Bikang

70

128

1,5
Cheese Cake

10

281

3,5
Dunkin Donat Keju

170

283

3,5
Emping Melinjo Asin

25

173

2,25
Kastengels (10 bh)

100

426

5,75
Keju Lembaran (1bh)

20

65

3,25
Kerupuk Mie

25

119

1,5
Klepon

60

68

0,75
Kroket Kentang

75

146

1,25
Kue Ape

60

151

2
Kue Cubit

60

183

2,25
Kue Cucur

90

152

2
Kue Ku

50

237

3
Kue Lumpur

80

232

3
Kue Pukis

40

181

2,25
Lapis Legit

50

307

3,75
Lemet/Timus

120

603

7,5
Lopis Ketan

125

350

4,25
Lumpia

60

76

1
Martabak Keju

100

265

.3.25
Martabak Mesir

100

200

2,5
Martabak Telur

95

196

2,5
Muffin Coklat

80

361

4,5
Muffin Keju

80

400

5
Nastar (7bh)

150

538

6,75
Onde – Onde

65

317

4
Pastel

75

302

3,75
Potato Chip

170

298

3,75
Putu Mayang

120

98

1,25
Rempeyek Kacang

50

250

3
Risol

100

247

3
Roti Coklat

100

240

3
Sosis Solo

50

191

2,25
Sus Vla

85

129

1,5
Talam Hijau

70

292

3,5

Tabel kalori makanan di atas dapat Anda gunakan sebagai patokan sudah cukupkah kandungan kalori yang anda konsumsi selama ini?

Kebutuhan Kalori Makanan

Sekedar informasi tembahan, kebutuhan kalori untuk setiap orang dapat berbeda, tergantung dari usia, jenis kelamin & aktifitas yang dilakukan. Misalnya untuk orang dewasa yang berprofesi sebagai atlit tentu memiliki kebutuhan kalori yang berbeda dengan anak usia 3 tahun.

Ketika membeli makanan kemasan, pastikan untuk melihat kandungan nutrisi dari makanan tersebut (biasanya terdapat pada bagian belakang kemasan), sehingga dapat melihat jumlah kalori per sajian/kemasan.

Berikut adalah tabel kebutuhan kalori untuk berbagai kelompok umur. Tabel ini dapat membantu mengetahui kebutuhan kalori berdasarkan usia, jenis kelamin & aktifitas yang dilakukan.

Tabel Kebutuhan Kalori

*Adanya rentang kalori menunjukkan kebutuhan kalori yang berbeda berdasarkan usia dari tiap kelompok. Remaja & anak-anak membutuhkan kalori yang lebih banyak seiring dengan bertambahnya usia. Akan tetapi pada orang dewasa, akan membutuhkan kalori yang lebih sedikit seiring dengan bertambahnya usia.

Keterangan aktifitas yang dilakukan:

  • Aktifitas menetap: Suatu gaya hidup dimana aktifitas yang dilakukan hanya berhubungan dengan kegiatan sehari-hari.
  • Cukup aktif: Suatu gaya hidup yang termasuk didalamnya melakukan aktifitas fisik yang setara dengan berjalan kaki sebanyak 2,5-5 km sehari.
  • Aktif: Suatu gaya hidup yang termasuk didalamnya melakukan aktifitas fisik yang setara dengan berjalan kaki > 5 km sehari

Berikut adalah contoh pembagian makanan untuk sehari pada orang dewasa, menurut kecukupan energi:

Tabel menu 2000 kalori

Tabel menu 2500 kalori

Keterangan porsi:

  • Nasi: 1 porsi = ¾ gelas = 100 gram = 175 kkal
  • Sayur: 1 porsi = 1 gelas = 100 gram = 25 kkal
  • Buah: 1 porsi = 1-2 buah = 50-190 gram = 50 kkal
  • Tempe: 1 porsi = 2 potong sedang = 50 gram = 75 kkal
  • Daging: 1 porsi = 1 potong sedang = 35 gram = 75 kkal
  • Minyak: 1 porsi = 1 sendok teh = 5 gram = 50 kkal
  • Gula: 1 porsi = 1 sendok makan = 13 gram = 50 kkal

Bila masih ragu mengenai pola makan yang sedang dilakukan, dapat berkonsultasi dengan dokter atau pun ahli gizi untuk mendapatkan pola makan yang sehat & sesuai…

Fitness

Should you exercise on an empty stomach?

Exercising on an empty stomach may be able to burn fat faster but there are processes your body goes through to achieve this.

Exercising your body is good for your health and aids in weight loss. However, does exercising on an empty stomach burn more fat at a faster rate?

When you exercise after a period of fasting, your body falls back on some backup mechanisms to ensure your body has enough fuel to sustain you during your workout.

When exercising on an empty stomach, your body will first draw fuel from the sugar store. This is not stored sugar.

When the available sugar store has been used up, your body will turn its focus to stored fats or muscle protein. It’s not as scary as it sounds. Your stored fat will be turned into sugar, which helps fuel your workout. The same process happens to the protein taken from your muscles.

It is because of this process that the theory of burning more fat at a faster rate started. There are researches on healthy young men regarding this. One research found that stored fat are used faster during aerobic activities when done on an empty stomach. This is due to the reaction of the body towards low insulin levels that happens during a fasting period.

Another study found that exercising on an empty stomach produces changes your metabolism so that your body is able to use insulin more effectively. This could prevent or delay diabetes.

Yet there are no conclusions on whether exercising on an empty stomach can enable you to lose weight faster as studies on these are few.

There was a study that observed 19 young men who exercised during the Muslim holy month of Ramadan when people fast from sunrise to sunset. While everyone did lose weight but those who exercised more lost just slightly more weight and body fat.

William Kormos, the editor in chief of Harvard Men’s Health Watch suggest that one should not be thinking too much about working out on an empty and simply focus on your regular exercise routine.