MAKANAN DAN TEKNOLOGI

ALF3043 / SHF 3303

PENSYARAH
DR. NORHAYATI ALI
 MAKANAN
PEMAKANAN
&
DIET SEIMBANG
 KULIAH 1

MAKANAN
PEMAKANAN
&
DIET SEIMBANG
 Hasil Pembelajaran
Pelajar akan dapat:

1. Menerang dan merangkum maksud

dan perkaitan makanan (food),
pemakanan (nutrition), diet dan diet
seimbang.
2. Menerangkan tentang makanan dari
aspek maksud kandungan (nutrient).
3. Menjelaskan peranan, fungsi dan
keperluan makanan dengan betul.
 Hasil Pembelajaran

4. Menerang kepentingan diet seimbang

dan konsep piramid makanan dalam
perancangan diet.
5. Menerang faktor yang mempengaruhi
keperluan nutrien/kalori berbanding
faktor yang mempengaruhi jenis diet.
6. Menjelaskan maksud RDA dan nilai
tenaga bagi setiap gram karbohidrat,
protein dan lemak.
 Contoh
ContohSoalan
SoalanPeperiksaan
Peperiksaan

1.
1. Apakah
Apakahyang
yanganda
andafaham
fahamtentang
tentang
definisi
definisimakanan
makanandan
danpemakanan.
pemakanan.(5)
(5)

2.
2. Terangkan
Terangkanfungsi
fungsilima
limakumpulan
kumpulannutrien
nutrien
yang
yangutama
utamadengan
denganmemberi
membericontoh
contoh
yang
yangberkaitan.
berkaitan.(10)
(10)

3.
3. Terangkan
Terangkanapa apayang
yangdimaksudkan
dimaksudkan
dengan
denganmakanan
makananseimbang
seimbangdalam
dalamdiet
diet
seseorang
seseorangdengan
denganmemberi
memberipanduan
panduanyang
yang
diikuti
diikutidan
danfaktor-faktor
faktor-faktoryang
yang
mempengaruhi
mempengaruhikeperluan
keperluannutrien
nutrienatau
atau
kalori.
kalori.(10)
(10)
Definisi Makanan?
Apakah itu makanan?

- Suatu bahan yg boleh dimakan yg berbentuk

pepejal dan cecair.
- Makanan terdiri dari pelbagai bentuk, tekstur,
rupa, rasa, warna dan bau yang berlainan
- Gabungan pelbagai rasa iaitu pahit, masin,
manis, pedas dan masam.
- Tekstur makanan bermaksud kelembutan,
kelicinan, kekerasan, kegaringan dan
kekasaran sesuatu makanan.
- Terdapat makanan savouri dan makanan
manis.
- Keperluan asas/primer setiap manusia
- Fungsinya bagi memenuhi keperluan
fizikal, fisiologi. psikologi dan sosial.
- Kuantiti dan kualiti makanan mempengaruhi
tahap kesihatan individu.
- Faktor yang mempengaruhi keperluan
makanan adalah faktor geografi, ugama,
budaya dan sosial.
- Pemilihan makanan dipengaruhi oleh faktor
umur, jantina, aktiviti, pekerjaan, saiz badan,
iklim dan tahap kesihatan.
Kandungan makanan

- Mengandungi komposisi elemen kimia yg

disusun dgn pelbagai cara dalam bentuk
MOLEKUL.
- Molekul-molekul ini akan digunakan untuk
berfungsi kpd tubuh dan dikenali sebagai
NUTRIEN
- Bahan makanan akan ditukar kpd bahan asas
nutrien melalui proses PENCERNAAN
sebelum diserap ke dlm tubuh
- Nutrien diperlukan untuk menjalankan fungsi
tubuh dari segi FIZIKAL, FISIOLOGI dan
KIMIA
 Fungsi dan Peranan Makanan
1. Sumber Nutrien 4. Ganjaran
 Tumbuhan  Hadiah dan dorongan

 Haiwan

5. Mententeramkan fikiran
2. Perkembangan sosial  Dapat mengawal emosi

 Perhubungan suka dan duka

sillaturrahim

3. Menggambarkan
status kehidupan
 Pilihan jenis makanan

dan tempat menjamu

selera
 Peranan Makanan Untuk Keperluan:-

FIZIKAL FISIOLOGI PSIKOLOGI SOSIAL

- Pertumbuhan - Pemakanan -Mengawal emosi - Melambangkan

perhubungan
- Pergerakkan - Pencernaan -Memberi mesra
ketenangan
- Pemikiran - Pernafasan - Layanan baik
- Memberi
- Pembiakan - Perkumuhan keseronokan - Mengeratkan
sillaturrahim
- Pengaliran -Memberi keyakinan
diri - Menandakan
- Konduksi Saraf kesyukuran
- Menunjukkan
- Aktiviti otot kasih sayang -Menyambut
perayaan
- Sebagai
ganjaran - Tumpuan utama
adat dan
keagamaan
 Keperluan Makanan
Menjalankan fungsi tubuh dari aspek:
1. Fizikal & Fisiologi
* Makanan membekalkan TENAGA untuk
pergerakan, HABA dan AIR bagi mengawal
suhu badan.
* Membantu proses pertumbuhan dan pembiakan
dan pemikiran.
* Fisiologi meliputi sistem pemakanan,
pencernaan, pernafasan, perkumuhan,
pengaliran, konduksi saraf dan aktiviti otot.
* Makanan mempengaruhi pertumbuhan seperti
membina tisu baru dan mengawal kesihatan.
 Pemakanan (Nutrition)
- Berasal dari perkataan Latin bermaksud “memberi
-
makan makanan yang berkhasiat”.
- Pemakanan bermaksud mempelajari tentang MAKANAN
i.e. pelbagai jenis makanan, kandungannya dan
peranan/fungsinya terhadap tubuh manusia.
- Pengetahuan tentang pemakanan sangat penting dalam
-
membuat pilihan, apa yang boleh diperolehi dan apa
-
yang boleh diterima oleh badan kita.
- Pilihan makanan yang betul, baik dan sesuai akan
-
menjamin kesihatan badan.
- Makanan yang betul bermaksud diet seimbang yang
-
mengandungi semua jenis nutrien yang diperlukan
oleh tubuh badan.
 Nutrien (zat/khasiat/gizi makanan)
Terdapat 40-50 jenis nutrien termasuk air yang diperlukan
setiap hari oleh tubuh manusia untuk mengekalkan tahap
kesihatan yang optimum.

Kesemua nutrien ini boleh didapati melalui bahan-bahan

makanan yang diambil.
Terdapat lima nutrien utama dalam makanan iaitu protein,
karbohidrat, lemak, vitamin dan garam mineral.

Nutrien terbina daripada gabungan elemen karbon,

oksigen, hidrogen, nitrogen dan sulfur - perlu diambil
dalam kuantiti yang seimbang.

Setiap nutrien mempunyai komposisi, fungsi, sumber,

dan kesan akibat kelebihan/kekurangan pengambilan.
 Nutrien Fungsi

Protein Bahan untuk tumbesaran dan memperbaiki sel-sel

yang rosak serta memberi tenaga.

Karbohidrat Merupakan bahan bakar untuk kegiatan sel dan tisu.

Sekiranya berlebihan akan disimpan sebagai lemak.

Lemak Bahan asas tenaga dan disimpan sebagai lemak.

Vitamin Mengawal proses-proses penting dan membantu

mempercepatkan tindak balas kimia.

Garam Membekalkan bahan-bahan khas untuk tumbesaran,

mineral membaiki dan menjaga kesempurnaan sel.

Air dan Walaupun kedua-dua bahan ini tidak mengandungi

Pelawas zat makanan, tetapi ia sangat diperlukan oleh tubuh
untuk mencegah pelbagai penyakit.
 3 Kumpulan Fungsi Asas Nutrien

1. Makanan pembina tubuh

• Makanan yang membantu pembinaan dan
pemulihan sel-sel yang telah rosak.

2. Makanan pemberi tenaga dan haba

• Makanan yang memberi tenaga kepada tubuh
untuk melakukan aktiviti luaran seperti bergerak
dan dalam tubuh seperti pergerakan jantung,
pernafasan dan perkumuhan.

3. Makanan pelindung dan pencegah penyakit

• Makanan yang mengawal dan menjaga kesihatan
tubuh badan.
 PEMAKANAN
Protein, Karbohidrat, Lemak, Vitamin, Garam Mineral, Air & Pelawas

Nutrien

(Pengelasan Nutrien)

Makanan Makanan Makanan

pembina pemberi pencegah
tubuh tenaga penyakit

Protein Karbohidrat Lemak Vitamin Garam

Mineral
 TENAGA
• Tenaga adalah kuasa yg dihasilkan dalam tubuh
seseorang utk menjalankan sesuatu aktiviti.
• Diet yg terdiri dari lemak dan bukan karbohidrat
sukar menyumbangkan tenaga dengan sempurna
(segera) terhadap aktiviti yg dijalankan.
• Lebihan tenaga dapat disimpan pada otot-otot
dalam bentuk GLIKOGEN jika mengambil diet yg
mempunyai peratusan lemak/kalori yg tinggi.

KALORI
1 kalori ialah jumlah haba (tenaga) yg
diperlukan untuk menaikkan suhu 1kg air
sebanyak 1ºC.
 NUTRIEN
Karbohidrat menyediakan sumber tenaga yang utama yang
diserap segera ke dalam sistem tubuh manusia.
Karbohidrat menyumbangkan kira-kira 50% daripada
pengambilan tenaga yang diperlukan oleh tubuh manusia.
Karbohidrat terdiri daripada gula (gula, glukos, sirap, madu,
laktos), kanji (tepung gandum, kanji, kentang, ubi kayu dan
kanji tulin koko) dan beberapa selulos, gam dan pektin.
Karbohidrat banyak terdapat dalam bijiran seperti beras,
gandum dsbnya.

Protein terdiri daripada beberapa jenis asid amino. Protein

kelas pertama kebanyakannya boleh diperolehi daripada
binatang. Sementara protein sayuran pula mengandungi
protein kelas kedua dan sedikit protein kelas pertama.
Lemak menyediakan lebih dua kali ganda nilai
kalori yang diperolehi daripada karbohidrat dan
menjadi sumber utama lemak tubuh. Sebenarnya
lemak penting kepada manusia kerana merupakan
tenaga yang tersimpan di dalam tubuh yang
diperlukan untuk menjalankan sebarang aktiviti.
Secara purata, lemak membekalkan 35% daripada
pengambilan tenaga. Lemak juga mengandungi
vitamin larut lemak (ADEK) dan asid lemak yang
penting kepada penyatuan selaput sel.
Vitamin adalah bahan kimia yang terkandung
dalam kebanyakan makanan. Ia membantu tubuh
mengurai dan menggunakan unsur asas makanan
(protein, karbohidrat dan lemak). Sesetengah
vitamin turut terbabit dalam penghasilan sel darah,
hormon, bahan genetik dan kimia dalam sIstem
saraf. Tidak seperti karbohidrat, protein dan lemak,
vitamin dan mineral tidak membekalkan kalori
tetapi membantu badan mendapatkan tenaga dari
tubuh.
Mineral/Galian mengandungi kompaun bukan organik yang
penting kepada pemakanan manusia. Ia berperanan dalam
pembentukan struktur tulang dan unsur yang diperlukan
dalam tisu organik dan cairan badan seperti hemoglobin
darah. Zat mineral banyak terdapat dalam susu dan telur.
Ia juga banyak terdapat dalam buah dan sayuran.

Serat/serabut/selulos/fiber/pelawas dalam diet membantu

penghadaman dan mengelak sembelit. Sayuran dan buah
segar (termasuk buah kering) dan bijiran merupakan
sumber serat penting. Untuk meningkatkan kebaikan serat,
amat penting untuk minum banyak air.
 Diet
Dari Wikipedia Bahasa Melayu, ensiklopedia bebas.

Diet atau makanan seimbang merupakan

tabiat memilih makanan yang hendak
dimakan dengan tujuan memperbaiki atau
mengekalkan kesihatan. Makanan yang
seimbang perlu mempunyai karbohidrat,
protein, lemak, vitamin, garam galian, dan
serat dalam kadar yang betul. Ini dapat
diperolehi dari buah, sayuran, daging, ikan,
susu, bijiran dan lain-lain.
 Maksud Diet - merupakan makanan yang
kita makan setiap hari dengan cukup
kandungan nutrien yg boleh memberi kesan
yg baik kepada pertumbuhan fisologi,
keseimbangan psikologi dan perhubungan
sosial.

 Diet harian yg berkhasiat, senaman dan

rehat yg cukup boleh membantu badan yang
sihat.

 Jumlah nutrien yg diperlukan oleh individu

dan jenis makanan yg mengandungi nutrien
tertentu merupakan perkara yang penting
dlm perancangan diet.
 Diet seimbang
 Diet seimbang ialah pengambilan
makanan (dan minuman) yang
mengandungi semua nutrien seperti
protein, lemak, karbohidrat, vitamin,
garam mineral, air dan pelawas dalam
kuantiti yang diperlukan.
Bertujuan untuk membekalkan tenaga dan
nutrien yang mencukupi bagi menyelenggara
sel tubuh, tisu dan organ bagi tumbesaran
dan perkembangan yang normal / optima
Pengambilan diet dipengaruhi oleh:-

- Keperluan fisiologi
- Pendidikan
- Pendapatan keluarga
- Geografi / iklim
- Agama
- Budaya
- Kemajuan teknologi
- Keperluan sosial
Keperluan kalori dalam diet untuk setiap
individu dipengaruhi oleh faktor-faktor:-

- umur
- jantina
- saiz tubuh badan
- aktiviti / pekerjaan
- saiz badan
- iklim
- tahap kesihatan / kumpulan tertentu
(ibu mengandung, menyusu anak, pesakit,
sipulih, vegetarian)
 Menu Sarapan Pagi - Hidangan Sepinggan Lengkap

2. Hidangan cara Cina

• ( Porsi: 5 orang)
1. Hidangan cara Melayu
( Porsi: 5 orang)
• Bubur nasi dihidang
bersama:
Nasi Goreng Kampung dihidang
bersama: • Telur masin
Telur carak • Kacang goreng
Timun/tomato • Sayur asin
Kueh sagu pancawarna • Ikan masin
Buah betik • Daun bawang & sup
Air Kopi O • Kicap cair dan cili potong

• Kueh ketayap inti kelapa

• Buah Honey Dew
• Teh Cina
 Panduan merancang diet seimbang:-

• Piramid Makanan
• Peruntukan Diet Harian / RDA
RDA = RECOMMENDED DIETARY ALLOWANCES

Ialah aras zat makanan yang disarankan oleh

Food and Nutrition Board (dari National
Research Council USA) bagi kegunaan harian
individu yang sihat mengikut jantina dan umur.

Keperluan tenaga (kalori) purata untuk berbagai kategori

umur-jantina dirumuskan dalam bentuk jadual.
Dietary Reference Intakes (DRIs)

DRI is a collective term that includes nutrient-

based dietary reference values:

􀁺 Estimated Average Requirement (EAR)

􀁺 Recommended Dietary Allowance (RDA)
􀁺 Adequate Intake (AI)
􀁺 Tolerable Upper Intake Level (UL)
􀁺 Acceptable Macronutrient Distribution
Range (AMDR)
 Jadual 1. Peruntukan Diet Harian (RDA), Semakan 1989.

  Umur Berat Ketinggian Protein Vitamin Larut Lemak Vitamin Larut Air Mineral
(Tahun)
 
Kategori
    dan Keadaan kg lb cm in (g) A (g
RE)
D (g) E (mg
-TE)
K (g) C (mg) Tiamin
(mg)
Ribolfla
vin
Niasin
(mg
B6 (mg) Folat
(g)
B12 Ca
(mg)
P
(mg)
Mg
(mg)
Fe
(mg)
Zn
(mg)
I
(g)
Se
(g)
  (mg) NE)
(g)

Bayi 0.0-0.5 6 13 60 24 13 375 7.5 3 5 30 0.3 0.4 5 0.3 25 0.3 400 300 40 6 5 40 10
0.5-1.0 9 20 71 28 14 375 10 4 10 35 0.4 0.5 6 0.6 35 0.5 600 500 60 10 5 50 15

Kanak-kanak 1-3 13 29 90 35 16 400 10 6 15 40 0.7 0.8 9 1.0 50 0.7 800 800 80 10 10 70 20

4-6 20 44 112 44 24 500 10 7 20 45 0.9 1.1 12 1.1 75 1.0 800 800 120 10 10 90 20
7-10 28 62 132 52 28 700 10 7 30 45 1.0 1.2 13 1.4 100 1.4 800 800 170 10 10 120 30

Laki-laki 11-14 45 99 157 62 45 1000 10 10 45 50 1.3 1.5 17 1.7 150 2.0 1200 1200 270 12 15 150 40
15-18 66 145 176 69 59 1000 10 10 65 60 1.5 1.8 20 2.0 200 2.0 1200 1200 400 12 15 150 50
19-24 72 160 177 70 58 1000 10 10 70 60 1.5 1.7 19 2.0 200 2.0 1200 1200 350 10 15 150 70
25-50 79 174 176 70 63 1000 5 10 80 60 1.5 1.7 19 2.0 200 2.0 800 800 350 10 15 150 70
51+ 77 170 173 68 63 1000 5 10 80 60 1.2 1.4 15 2.0 200 2.0 800 800 350 10 15 150 70

Perem- 11-14 46 101 157 62 46 800 10 8 45 60 1.1 1.3 15 1.4 150 2.0 1200 1200 280 15 12 150 45
puan 15-18 55 120 163 64 44 800 10 8 55 60 1.1 1.3 15 1.5 180 2.0 1200 1200 300 15 12 150 50
19-24 58 128 164 65 46 800 10 8 60 60 1.1 1.3 15 1.6 180 2.0 1200 1200 280 15 12 150 55
25-50 63 138 163 64 50 800 5 8 65 60 1.1 1.3 15 1.6 180 2.0 800 800 280 15 12 150 55
51+ 65 143 160 63 50 800 5 8 65 60 1.0 1.2 13 1.6 180 2.0 800 800 280 10 12 150 55

Mengandung 60 800 10 10 65 70 1.5 1.6 17 2.2 400 2.2 1200 1200 320 30 15 175 65

Mwnyusukan 6 bulan pertama 65 1300 10 12 65 95 1.6 1.8 20 2.1 280 2.6 1200 1200 355 15 19 200 75
6 bulan ke 2 62 1200 10 11 65 90 1.6 1.7 20 2.1 260 2.6 1200 1200 340 15 16 200 75
Tiada dua orang individu w/pun sama umur,
jantina, ketinggian dan berat mempunyai
keperluan pemakanan yang betul-betul sama.
Keperluan bergantung kepada banyak faktor
seperti baka/keturunan, persekitaran di mana
ia tinggal, ciri-ciri dietnya dan kecekapan
tubuhnya menggunakan nutrien i.e. kadar
metabolisma badan dsbnya.

Rujuk faktor-faktor yang mempengaruhi

pengambilan/jenis diet dan keperluan kalori.
PIRAMID MAKANAN
The Food Guide Pyramid
MALAYSIA FOOD
PYRAMID Fats, oil, sugar & salt
USE SMALL AMOUNTS

Milk & Dairy Products Fish, poultry, meat & legumes

1-2 SERVINGS 2-3 SERVINGS

Fruits & Vegetables at least

3-5 SERVINGS

Rice, noodles, bread, other cereals & cereal products & tubers
36
8 - 12 SERVINGS
Makan untuk kesihatan berpandukan Piramid Makanan

Piramid makanan ialah panduan bagi memilih makanan

secara sihat.

Mengandungi lima kumpulan makanan berasaskan

kepada kandungan nutrien/zat dan fungsinya – 4 aras.

Makanan seharian perlu diambil paling banyak drp

kumpulan bhg paling bawah piramid dan paling sedikit
drp kumpulan bhg paling atas.

Pengambilan makanan perlu dipelbagaikan kerana

tiada satu makanan yang boleh membekalkan kesemua
nutrien yang diperlukan oleh badan.
ARAS 1 – BIJIRIN, HASIL BIJIRIN DAN UBI-UBIAN

Kump makanan yang kaya dgn karbohidat kompleks

iaitu sumber tenaga yang utama. Makanan ini juga
membekalkan vitamin, mineral, serat dan sedikit
protin. Dalam setiap hidangan makanan drp kump ini
perlu diambil paling banyak.

Contoh: nasi, bubur, mi, mihun, roti, pasta, bijirin

sarapan, capati, tosei, biskut, ubi keledek, keladi dan
kentang.

Pilih bijirin atau hasil bijirin mil penuh (whole meal) –

beras perang, tepung gandum/tepung atta/roti/biskut
mil penuh.
 ARAS 2 – SAYURAN DAN BUAH-BUAHAN
Makanan ini kaya dengan vitamin, mineral dan serat.
Makan buah-buahan dan sayur-sayuran dengan
banyak dan pelbagaikan pilihan dalam setiap hidangan.

ARAS 3 – DAGING, AYAM, IKAN & KEKACANG

Makanan ini kaya dengan protein, vitamin B, zat besi, zink

dan magnesium. Pilih daging rendah lemak dan buang
semua lemak yang ada pada daging dan ayam. Sekali
sekala tukarkan penggunaan daging dengan kekacang
kerana rendah lemak dan kaya serat.
Contoh: kacang soya dan hasilan (tauhu, tempe), kacang
dhal dan kacang merah.
 HASIL TENUSU
Makanan ini kaya dengan protein, kalsium dan
biasanya diperkaya dengan vitamin D. Pilih hasil
tenusu rendah lemak.
Contoh: susu, keju dan dadih.

ARAS 4 – LEMAK, MINYAK & GULA

Hanya sedikit makanan yang kaya dengan lemak,

minyak dan gula perlu dimakan.

The pyramid ensures that you are eating not only the
right kind of foods, but in the right amount so your
body gets the nutrients and calories to maintain a
healthy weight (how many % of each group?).
 FOOD
NUTRITION
NUTRIENTS
A BALANCE DIET
Nutrition is the process of consuming,
absorbing, and using nutrients needed by the
body for growth, development, and
maintenance of life.

To receive adequate, appropriate nutrition,

people need to consume a healthy diet, which
consists of a variety of nutrients – the
substances in foods that nourish the body. A
healthy diet enables people to maintain a
desirable body weight and composition (the
percentage of fat and muscle in the body) and
to do their daily physical and mental activities.
A diet is whatever a person eats, regardless of the
goal—whether it is losing weight, gaining weight,
reducing fat intake, avoiding carbohydrates, or
having no particular goal. However, the term is often
used to imply a goal of losing weight, which is an
obsession for many people.

Standard healthy diets for children and adults are

based on the needs of average people who have
certain characteristics:

- They do not need to lose or gain weight.

- They do not need to restrict any component of the
diet because of disorders, risk, or advanced age.
- They expend average amounts of energy through
exercise or other vigorous activities.
Components of the Diet
Generally, nutrients are divided into two classes:

Macronutrients: Macronutrients are required daily in

large quantities. They include proteins, fats,
carbohydrates, some minerals, and water.

Micronutrients: Micronutrients are required daily in

small quantities—in milligrams (one thousandth of a
gram) to micrograms (one millionth of a gram). They
include vitamins and certain minerals that enable the
body to use macronutrients. These minerals are
called trace minerals because the body needs only
very small amounts.
Water is required in amounts of 1 milliliter
for each calorie of energy expended or
about 2.6 quarts (2,500 milliliters = 2.5L) a
day.

The requirement for water can be met by

the water naturally contained in many
foods, and by drinking fruit or vegetable
juices and caffeine-free coffee or tea as
well as water. Alcoholic beverages and
caffeinated coffee, tea, and sodas may
make people urinate more, so they are
less useful.
Foods consumed in the daily diet
contain as many as 100,000 substances.
But only 300 are classified as nutrients,
and only 45 are classified as essential
nutrients: vitamins, minerals, some
amino acids (components of protein),
carbohydrates and some fatty acids
(components of fats). Essential
nutrients cannot be synthesized by the
body and must be consumed in the diet.
Foods contain many other useful
components, including fibers (such
as cellulose, pectins, and gums).
Foods also contain additives (such as
preservatives, emulsifiers,
antioxidants and stabilizers), which
improve the production, processing,
storage, and packaging of foods
 Calories
A calorie is a measure of energy. Foods have calories.
That is, foods supply the body with energy, which is
released when foods are broken down during
digestion. Energy enables cells to do all of their
functions, including building proteins and other
substances needed by the body. The energy can be
used immediately or stored for use later.
When the supply of energy—the number of calories
consumed in foods—exceeds the body's immediate
needs, the body stores the excess energy. Most
excess energy is stored as fat. Some is stored as
carbohydrates, usually in the liver and muscles. As a
result, weight is gained. An excess of only 200 calories
per day for 10 days is likely to result in a weight gain
of nearly ½ pound, mostly as fat.
When too few calories are consumed for the body's
needs, the body begins to use carbohydrates stored in
the liver and muscle. Because the body mobilizes
stored carbohydrates quickly and because water is
usually excreted as carbohydrates are mobilized,
weight loss tends to be fast initially.

However, the small amount of stored carbohydrates

provides energy for only a short time. Next, the body
uses stored fat. Because fat contains more energy per
pound, weight loss is slower as the body uses fat for
energy. However, the amount of fat stored is much
larger and can, in most people, provide energy for a
long time. Only during prolonged, severe shortages of
energy, does the body break down protein. If normally
nourished people experience total starvation (when no
food is consumed), death occurs in 8 to 12 weeks.
Energy requirements vary markedly from about
1,000 to more than 4,000 calories a day
depending on age, sex, weight, physical activity,
disorders present, and the rate at which people
burn calories (metabolic rate).

However, typically, the number of calories

needed per day to maintain body weight is about
- 1,600 for sedentary women, young children,
and older adults.
- 2,000 for older children, active adult women,
and sedentary men.
- 2,400 for active adolescent boys and young
men.
Thus, for a particular person, a healthy diet
may vary substantially from what is
recommended in standard diets.
For example, special diets are required by
people who have diabetes, certain kidney or
liver disorders, coronary artery disease, high
cholesterol levels, osteoporosis, diverticular
disease, chronic constipation, or food
sensitivities.

There are special dietary recommendations

for young children, but little guidance is
available for other age groups, such as older
people.
 How Are Calories in Foods Measured?

Food labels contain the number of calories per

serving. But how is this number determined?

The answer is surprisingly simple: The food is burned. A

sample of the food is placed in an insulated, oxygen-
filled chamber that is surrounded by water. This
chamber is called a bomb calorimeter. The sample is
burned completely. The heat from the burning increases
the temperature of the water, which is measured and
which indicates the number of calories in the food. For
example, if water temperature increases by 20 degrees,
the food contains 20 calories. This method of measuring
calories is called direct calorimetry.
Carbohydrates, proteins, and fats supply 90% of the
dry weight of the diet and 100% of its energy. All
three provide energy (measured in calories), but the
amount of energy in 1 gram (1/28 ounce) differs: 4
calories in a gram of carbohydrate or protein and 9
calories in a gram of fat. These nutrients also differ
in how quickly they supply energy. Carbohydrates
are the quickest, and fats are the slowest.
Carbohydrates, proteins, and fats are digested in the
intestine, where they are broken down into their
basic units: carbohydrates into sugars, proteins into
amino acids, and fats into fatty acids and glycerol.
The body uses these basic units to build substances
it needs for growth, maintenance, and activity
(including other carbohydrates, proteins, and fats).
General
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The best diet for older people has not been
determined. However, older people may benefit
from changing some aspects of their diet, based on
the way the body changes as it ages. No changes
are required for some nutrients such as
carbohydrates and fats.

Calories:

As people age, they tend to be less active and thus

use less energy, making it easier to gain weight. If
they try to consume fewer calories to avoid weight
gain, they may not get all the nutrients needed—
particularly vitamins and minerals. If older people
stay physically active, their need for calories may
not change.
Protein:
As people age, they tend to lose muscle. If older
people do not consume enough protein, they may lose
even more muscle. For older people who have
problems eating (for example, because of difficulty
swallowing or dental disorders), protein can be
consumed in foods that are easier to chew than meat,
such as fish, dairy products, eggs, peanut butter,
beans, and soy products.

Fiber:
Eating enough fiber can help counter the slowing of
the digestive tract that occurs as people age. Older
people should eat 8 to 12 servings of high-fiber foods
daily. Getting fiber from foods is best, but fiber
supplements, such as psyllium (Some Trade Names
see METAMUCIL), may be needed.
Vitamins and minerals: Older people may need to take
supplements of specific vitamins and minerals in
addition to a multivitamin. Calcium, vitamin D (some
Trade Names See Ergocalciferol), and vitamin B12 are
examples.

Getting enough calcium and vitamin D from the diet is

difficult. These nutrients are needed to maintain
strong bones, which are particularly important for
older people.

Some older people do not absorb enough vitamin B12

even though they consume enough in foods because
the stomach and intestine become less able to
remove vitamin B12 from food or to absorb it. Older
people with this problem can absorb vitamin B12 better
when it is given as a supplement.
Water:
As people age, they are more likely to become
dehydrated because their ability to sense thirst
decreases. Thus, older people need to make a
conscious effort to drink enough fluids rather than
wait until they feel thirsty.

Older people are more likely to have disorders or

take drugs that can change the body's nutritional
needs or the body's ability to meet those needs.
Disorders and drugs can decrease appetite or
interfere with the absorption of nutrients.

When older people see their doctor, they should ask

their doctor whether the disorders they have or the
drugs they take affect nutrition in any way.
USDA FOOD PYRAMID

59
MALAYSIA FOOD
PYRAMID Fats, oil, sugar & salt
USE SMALL AMOUNTS

Milk & Dairy Products Fish, poultry, meat & legumes

1-2 SERVINGS 2-3 SERVINGS

Fruits & Vegetables at least

3-5 SERVINGS

Rice, noodles, bread, other cereals & cereal products & tubers
60
8 - 12 SERVINGS
MALAYSIA FOOD PYRAMID

LEVEL FOOD NUTRITIONAL RECOMMENDED EXAMPLES OF

GROUP VALUE INTAKE ONE SERVING
LEVEL 1:  Good sources 8 to 12 • 1/2 cup
Rice, noodles, of servings cooked rice or
bread, other  Complex CHO • 1 slice bread
cereals & ceral  Provide or
products, & vitamins, • 1/2 cup
tubers minerals, fibre & soaked noodles/
some Pt pasta or
 Low in fat • 1 cup plain
porridge or
• 1/2 cup ready-
to-eat breakfast
cereals or
• 3 plain cracker
biscuits

61
MALAYSIA FOOD PYRAMID

LEVEL FOOD NUTRITIONAL RECOMMENDED EXAMPLES OF

GROUP VALUE INTAKE ONE SERVING
LEVEL 2: Good sources of 3 to 5 Vegetables
Fruits and Vitamins, servings • 1/2 cup cooked
dark green leafy
vegetables minerals & vegetables with
fibres edible stem or
• 1/2 cup cooked
fruit or root
vegetables or
• 1/2 cup sweet
potatoes or tapioca
or yam
Fruits
• 1 slice papaya,
watermelon,
pineapple or
• 1 medium banana,
orange, pear, apple
or
• 1/2 cup fruit juice
62
MALAYSIA FOOD PYRAMID

LEVEL FOOD NUTRITIONAL RECOMMENDED EXAMPLES OF

GROUP VALUE INTAKE ONE SERVING
LEVEL 3:  Good sources 2 to 3  1 medium-sized
of protein chicken drumstick
Fish, poultry & servings
or
legumes  Rich in B
 1 medium-sized
vitamins, Fe and
ikan kembong or
Zn
 2 matchbox-
 Legumes are
sized lean meat or
also rich in Mg  5 tablespoons
and fibre anchovies without
heads or
 2 hard towkua
 2 eggs or
 1 cup dried
legumes or
 2 pieces tempeh

63
MALAYSIA FOOD PYRAMID

LEVEL FOOD NUTRITIONAL RECOMMENDED EXAMPLES OF

GROUP VALUE INTAKE ONE SERVING
LEVEL 3:  Essential 1 to 2 1 cup milk
1 cup yoghurt
Milk & Dairy sources of Ca servings
1 slice cheese
Products  Important
(excluding sources of Pt
condensed milk,
butter & cream)

LEVEL 4:  It contains Small amounts

Fats, oils, sugar EFAs & vit A,D,E
& salt &K
 Sugar
provides calories
but little or no
nutrients

64
 The Food Guide Pyramid
The Food Guide Pyramid is an outline of the types
of food that you should be eating as part of your
daily food intake.

Ideally intake of foods from the Fat group should

be less than 30% of your daily food intake. The
healthiest types of fat to choose are unsaturated
fats such as sunflower oil or corn oil. The types of
fat to stay away from are the saturated fats such
as butter. Moderation is the key. A simple change
from butter to margarine is a simple way to start
cutting down on your saturated fat intake.
A Balanced Diet is the key to a healthy life.
balanced diet is to eat a variety of foods,
which for most people means eating more
fruit and vegetables, more bread, cereals and
potatoes, and less fatty and sugary foods.
Your diet should ensure that you are getting
your RDA, or Recommended Daily Allowance
of nutrients. RDA is the amounts of selected
nutrients considered adequate to meet the
known nutrient needs of healthy people. The
Food Guide Pyramid will give you a good
indication of the right kind of foods you
should be eating on a daily basis.
 KULIAH 2

KOMPOSISI MAKANAN
TERIMA KASIH