4.

Nutrition for Adult

Consuming a healthy diet throughout the life-course helps to prevent malnutrition in
all its forms as well as a range of noncommunicable diseases (NCDs) and conditions.
However, increased production of processed foods, rapid urbanization and changing
lifestyles have led to a shift in dietary patterns. People are now consuming more foods high
in energy, fats, free sugars and salt/sodium, and many people do not eat enough fruit,
vegetables and other dietary fibre such as whole grains.
The exact make-up of a diversified, balanced and healthy diet will vary depending on
individual characteristics (e.g. age, gender, lifestyle and degree of physical activity),
cultural context, locally available foods and dietary customs. However, the basic principles
of what constitutes a healthy diet remain the same.

For adults
A healthy diet includes the following:
 Fruit, vegetables, legumes (e.g. lentils and beans), nuts and whole grains (e.g.
unprocessed maize, millet, oats, wheat and brown rice).
 At least 400 g (i.e. five portions) of fruit and vegetables per day (2), excluding
potatoes, sweet potatoes, cassava and other starchy roots.
 Less than 10% of total energy intake from free sugars (2, 7), which is equivalent to
50 g (or about 12 level teaspoons) for a person of healthy body weight consuming
about 2000 calories per day, but ideally is less than 5% of total energy intake for
additional health benefits (7). Free sugars are all sugars added to foods or drinks by
the manufacturer, cook or consumer, as well as sugars naturally present in honey,
syrups, fruit juices and fruit juice concentrates.
 Less than 30% of total energy intake from fats (1, 2, 3). Unsaturated fats (found in
fish, avocado and nuts, and in sunflower, soybean, canola and olive oils) are
preferable to saturated fats (found in fatty meat, butter, palm and coconut oil,
cream, cheese, ghee and lard) and trans-fats of all kinds, including both
industrially-produced trans-fats (found in baked and fried foods, and pre-packaged
snacks and foods, such as frozen pizza, pies, cookies, biscuits, wafers, and cooking
oils and spreads) and ruminant trans-fats (found in meat and dairy foods from
ruminant animals, such as cows, sheep, goats and camels). It is suggested that the
intake of saturated fats be reduced to less than 10% of total energy intake
 and trans-fats to less than 1% of total energy intake (5). In particular, industrially-
produced trans-fats are not part of a healthy diet and should be avoided (4, 6).
 Less than 5 g of salt (equivalent to about one teaspoon) per day (8). Salt should be
iodized.

AKG (nutritional needs figure) is used as a reference for the central government,
local government, and stakeholders to:
a. calculate the nutritional adequacy of the population in the area;
b. preparing food consumption guidelines;
c. assess food consumption in populations with certain characteristics;
d. calculate nutritional food needs on organization of food;
e. calculate nutritional needs for the situation emergency;
f. determine the Nutrition Label Reference (ALG);
g. developing quality indexes of food consumption;
h. developing processed food products;
i. determine the poverty line;
j. determine the amount of the minimum cost for food nutritious in the food social
security program;
k. determine the minimum wage; and
l. other needs

Table of Nutritional Adequacy (Recommended Levels of Energy, Protein, Carbohydrate, Fat,

Fiber and Water (per person per day))
Age Weight Height Energy Protein Fat (g) Carbohy Fiber Water
(kg) (cm) (kcal) (g) Total Omega 3 Omega 6 drate (g) (g) (ml)

Male

19-29 years old 60 168 2650 65 75 1.6 17 430 37 2500

30-49 years old 60 166 2550 65 70 1.6 17 415 36 2500

50-64 years old 60 166 2150 65 60 1.6 14 340 30 2500

65-80 years old 58 164 1800 64 50 1.6 14 275 25 1800

80+ years old 58 164 1600 64 45 1.6 14 235 22 1600

Female

19-29 years old 55 159 2250 60 65 1.1 12 360 32 2350

30-49 years old 56 158 2150 60 60 1.1 12 340 30 2350

50-64 years old 56 158 1800 60 50 1.1 11 280 25 2350

65-80 years old 53 157 1550 58 45 1.1 11 230 22 1550

80+ years old 53 157 1400 58 40 1.1 11 200 20 1400

Pregnant (+an)
 Trimester 1 +180 +1 +2.3 +0.3 +2 +25 +3 +300

Trimester 2 +300 +10 +2.3 +0.3 +2 +40 +4 +300

Trimester 3 +300 +30 +2.3 +0.3 +2 +40 +4 +300

Breastfeeding (+an)

6 bln pertama +330 +20 +2.2 +0.2 +2 +45 +5 +800

6 blb kedua +400 +15 +2.2 +0.2 +2 +55 +6 +650

REFERRENCE

WHO, https://www.who.int/news-room/fact-sheets/detail/healthy-diet, Access on May,

2020
Peraturan Menteri Kesehatan Republik Indonesia Nomor 28 Tahun 2019 Tentang Angka
Kecukupan Gizi yang Dianjurkan untuk Masyarakat Indonesia,
http://hukor.kemkes.go.id/uploads/
produk_hukum/PMK_No__28_Th_2019_ttg_Angka_Kecukupan_Gizi_Yang_Dianj
urkan_Untuk_Masyarakat_Indonesia.pdf, Access on May, 2020