DIETARY COMPONENTS

6 KOMPONEN DIET UTAMA:

Karbohidrat
Lemak
Protein
Vitamin
Mineral
Air
FUNGSI KOMPONEN DIET:
Sumber energi
Pertumbuhan
Pemeliharaan sel dan jaringan
Sintesis hormone dan enzim
System imun
KARBOHIDRAT
Merupakan sumber energi paling efisien (4 kcal/gr).
Contoh karbohidrat
gula, pati, dan selulosa.
LEMAK
Merupakan sumber energi paling besar (9 kcal/gr).
2 sumber lemak:

lemak hewani
tidak baik bagi tubuh karena banyak mengandung

asam lemak jenuh, dapat berakibat penyakit jantung.

Ex: Mentega, lemak babi

lemak nabati
baik bagi tubuh karena merupakan asam lemak tak
jenuh yang esensial bagi tubuh.

Ex: Minyak nabati, margarine
PROTEIN
Kandungan kalorinya 4 kcal/gr
2 sumber protein:

protein hewani
memiliki nilai biologis yang tinggi karena

mengandung semua asam amino esensial.

protein nabati
kurang efisien karena kandungan asam amino sedikit.

VITAMIN
Vitamin larut air
B,C
Vitamin larut lipid
A,D,E,K
Vitamin akan hilang karena cara masak yang tidak tepat, daging yang dimasak
lama, air yang dimasak.

yudaherdantoproduction

MINERAL
Sumber mineral
sayur, buah, dan cereal.
AIR

50% dari berat badan adalah air

2 macam air adalah:

free water

bounded water
bayi memiliki kandungan free water lebih banyak daripada orang dewasa.

yudaherdantoproduction

Weightb

Heighta

Age (years)

Protein

Category or condition (kg)

Infants
Children

Males

Females

0.0-0.5
0.5-1.0
1-3
4-6
7-10
11-14
15-18
19-24
25-50
51+
11-14
15-18
19-24
25-50
51+

6
9
13
20
28
45
66
72
79
77
46
55
58
63
65

(lb) (cm)
13
20
29
44
62
99
145
160
174
170
101
120
128
138
143

60
71
90
112
132
157
176
177
176
173
157
163
164
163
160

24
28
35
44
52
62
69
70
70
68
62
64
65
64
63

13
14
16
24
28
45
59
58
63
63
46
44
46
50
50
60
65
62

375
375
400
500
700
1,000
1,000
1,000
1,000
1,000
800
800
800
800
800
800
1,300
1,200

Vitamin C

Thiamin

Water-soluble vitamins
RiboVitaflavin
Niacin min B4

(in)

(mg)

(mg)

(mg)

(mg NE)f

24
28
35
44
52
62
69
70
70
68
62
64
65
64
63

30
35
40
45
45
50
60
60
60
60
50
60
60
60
60
70
95
90

0.3
0.4
0.7
0.9
1.0
1.3
1.5
1.5
1.5
1.2
1.1
1.1
1.1
1.1
1.0
1.5
1.6
1.6

0.4
0.5
0.8
1.1
1.2
1.5
1.8
1.7
1.7
1.4
1.3
1.3
1.3
1.3
1.2
1.6
1.8
1.7

5
6
9
12
13
17
20
19
19
15
15
15
15
15
13
17
20
20

Heighta

Infants
Children

Males

Females

0.0-0.5
0.5-1.0
1-3
4-6
7-10
11-14
15-18
19-24
25-50
51+
11-14
15-18
19-24
25-50
51+

6
9
13
20
28
45
66
72
79
77
46
55
58
63
65

Pregnant
Lactating 1st 6 Months
2nd 6 Months

yudaherdantoproduction

(lb) (cm)
13
20
29
44
62
99
145
160
174
170
101
120
128
138
143

60
71
90
112
132
157
176
177
176
173
157
163
164
163
160

(
g)

(g)

Age (years)
Category or condition (kg)

(
g RE)c (
g)d (mg -TE)e

Vitamin K

(in)

Pregnant
Lactating 1st 6 Months
2nd 6 Months

Weightb

Fat-soluble vitamins
VitaVitaVitamin A min D
min E

7.5
10
10
10
10
10
10
10
5
5
10
10
10
5
5
10
10
10

3
4
6
7
7
10
10
10
10
10
8
8
8
8
8
10
12
11

5
10
15
20
30
45
65
70
80
80
45
55
60
65
65
65
65
65

Folate

Vitamin B12

(mg)

(
g)

(
g)

0.3
0.6
1.0
1.1
1.4
1.7
2.0
2.0
2.0
2.0
1.4
1.5
1.6
1.6
1.6
2.2
2.1
2.1

25
35
50
75
100
150
200
200
200
200
150
180
180
180
180
400
280
260

0.3
0.5
0.7
1.0
1.4
2.0
2.0
2.0
2.0
2.0
2.0
2.0
2.0
2.0
2.0
2.2
2.6
2.6

Minerals
Weightb

Heighta

Age (years)
Category or condition (kg)
Infants
Children

Males

Females

0.0-0.5
0.5-1.0
1-3
4-6
7-10
11-14
15-18
19-24
25-50
51+
11-14
15-18
19-24
25-50
51+

6
9
13
20
28
45
66
72
79
77
46
55
58
63
65

Pregnant
Lactating 1st 6 Months
2nd 6 Months

(lb) (cm)
13
20
29
44
62
99
145
160
174
170
101
120
128
138
143

60
71
90
112
132
157
176
177
176
173
157
163
164
163
160

(in)
24
28
35
44
52
62
69
70
70
68
62
64
65
64
63

Calcium
(mg)
400
600
800
800
800
1,200
1,200
1,200
800
800
1,200
1,200
1,200
800
800
1,200
1,200
1,200

Phos- Magphorus nesium

Iron

Zinc

Iodine

Selenium

(mg)

(mg)

(mg)

(mg)

(
g)

(
g)

300
500
800
800
800
1,200
1,200
1,200
800
800
1,200
1,200
1,200
800
800
1,200
1,200
1,200

40
60
80
120
170
270
400
350
350
350
280
300
280
280
280
320
355
340

6
10
10
10
10
12
12
10
10
10
15
15
15
15
10
30
15
15

5
5
10
10
10
15
15
15
15
15
12
12
12
12
12
15
19
16

40
50
70
90
120
150
150
150
150
150
150
150
150
150
150
175
200
200

10
15
20
20
30
40
50
70
70
70
45
50
55
55
55
65
75
75

aThe allowances, expressed as average daily intakes over time, are intended to
provide for individual variations among most normal persons as they live in the
United States under usual environmental stresses. Diets should he based on a
variety of common foods in order to provide other nutrients for which human
requirements have been less well defined. See text for detailed discussion of
allowances and of nutrients not tabulated.
bWeights and heights of Reference Adults are actual medians for the US
population of the designated age, as reported by NHANES II. The use of these
figures does not imply that the height-to-weight ratios are ideal.
cRetinol equivalents. 1 retinal equivalent = 1 g retinol or 6 g -carotene.
dAs chalecalciferol. 10 g cholecalciferol = 400 IU of vitamin D.
e-Tocopherol equivalents. 1 mg d- tocopheral = 1 -TE.
f1 NE (niacin equivalent) is equal to 1 mg of niacin or 60 mg of dietary
tryptophan.

yudaherdantoproduction

Food group

Serving

Major
contributions

Foods and
serving sites*

Milk, yogurt, and cheese

2 (adult)
3 (children, teens,
young adults, and
pregnant or lactating
women)

Calcium
Riboflavin
Protein
Potassium
Zinc

1 cup milk
1 oz cheese
2 oz processed cheese
1 cup yogurt
2 cups cottage cheese
1 cup custard/pudding
1 cups ice cream

Meat, poultry, fish, dry

beans, eggs, and nuts

2-3

Protein

2-3 oz cooked meat, poultry,

fish
1 cups cooked dry beans
4 Tbsp peanut butter
2 eggs
-1 cup nuts

Niacin
Iron
Vitamin B-6
Zinc
Thiamin
Vitamin B-12

Fruits

2-4

Vitamin C
Fiber

cup dried fruit

cup cooked fruit
cup juice
1 whole piece of fruit
1 melon wedge

Vegetables

3-5

Vitamin A

cup raw or cooked

vegetables
1 cup raw leafy vegetables

Vitamin C
Folate
Magnesium
Fiber

Bread, cereals, rice,

and pasta

6-11

Starch
Thiamin
Riboflavin

1 slice of bread
1 oz ready-to-eat cereal
- cup cooked cereal, rice,
or pasta

Iron
Niacin
Folate
Magnesium
Fiber
Zinc

Fats, oils, and sweets

Foods from this group should not replace any

from the other groups. Amounts consumed
should be determined by individual energy
needs.

This is a practical way to turn the RDA into food choices. You can get
all essential nutrients by eating a balanced variety of foods each day
from the food groups listed here. Eat a variety of foods in each food
group and adjust serving sizes appropriately to reach and maintain
desirable weight.
*May be reduced for child servings.
Only in animal food choices.
Whole grains especially.
If enriched.
>25 years of age.
From Wardlaw GM, Insel PM: Perspectives in nutrition, ed 2, St Louis, 1993, Mosby, p 46.

yudaherdantoproduction