PERENCANAAN MENU

A. Perhitungan kebutuhan energi menurut Mahan & Krause

a. AMB = 0,9 kkal x berat badan x 24 jam= 0,9 kkal x 60 kg x 24 jam= 1296 kkal

b. Aktifitas Fisik = 65 % x 1296= 213,84 kkal

c. SDA = 10 % x (AMB + Aktifitas Fisik)= 213,84 kkal

Kebutuhan energi = AMB + Aktifitas fisik + SDA= 2352,24 kkal

Kebiasaan pola makan orang Indonesia (anjuran WHO):1) Kebutuhan KH = 60% x keb. Energi

= 1411,34 kkal

2) Kebutuhan Protein = 15% x keb. Energi= 352,84 kkal

3) Kebutuhan Lemak = 25% x keb. Energi= 588,06 kkal

B. Perhitungan bahan makanan

1. 07.00 :a. Nasi :

1) Energi = 150100

x180=270kkal

2) Karbohidrat = 150100

x39,8 x 4=238,8kkal

3) Protein = 150100

x3 x 4=18kkal

4) Lemak = 150100

x 0,3x 9=4,05kkal

b. Oseng Buncis1) Buncis :

a) Energi = 80

100x34=27,2kkal

b) Karbohidrat = 80

100x7,2 x 4=23,04kkal

c) Protein = 80

100x2,4 x 4=7,68 kkal

d) Lemak = 80

100x 0,3x 9=2,16kkal

2) Minyak :

a) Energi = 10

100x 884=265,2kkal

b) Karbohidrat = 0

c) Protein = 0

d) Lemak = 10

100x100 x 9=90kkal

c. Tahu goreng1) Tahu :

a) Energi = 50

100x 80=40kkal

b) Karbohidrat = 50

100x 0,8x 4=1,6kkal

c) Protein = 50

100x10,9 x 4=21,8kkal

d) Lemak = 50

100x 4,7 x9=21,15kkal

2) Minyak :

a) Energi = 20

100x 884=176,8kkal

b) Karbohidrat = 0

c) Protein = 0

d) Lemak = 20

100x100 x 9=180 kkal

2. 09.30 : kue puthu ayua. Tepung beras :

1) Energi = 50

100x353=176,5kkal

2) Karbohidrat = 50

100x 80x 4=160kkal

3) Protein = 50

100x7 x 4=14 kkal

4) Lemak = 50

100x 0,5x 9=2,25kkal

b. Gula kelapa :

1) Energi = 25

100x386=96,5kkal

2) Karbohidrat = 25

100x76 x 4=76kkal

3) Protein = 25

100x3 x 4=3kkal

4) Lemak = 25

100x10 x 9=22,5 kkal

3. 13.00 :a. Nasi:

1) Energi = 200100

x180=360kkal

2) Karbohidrat = 200100

x39,8 x 4=318,4 kkal

3) Protein = 200100

x3 x 4=24 kkal

4) Lemak = 200100

x 0,3x 9=5,4kkal

b. Telur dadar1) Telur :

a) Energi = 50

100x154=77 kkal

b) Karbohidrat = 50

100x 0,7 x4=1,4 kkal

c) Protein = 50

100x12,4 x4=24,8 kkal

d) Lemak = 50

100x10,8 x 9=21,6 kkal

2) Minyak :

a) Energi = 5

100x 884=44,2kkal

b) Karbohidrat = 0

c) Protein = 0

d) Lemak = 5

100x100 x 9=45kkal

c. Lodeh terong1) Terong :

a) Energi = 50

100x28=14 kkal

b) Karbohidrat = 50

100x5,5 x 4=11kkal

c) Protein = 50

100x1,1 x 4=2,2kkal

d) Lemak = 50

100x 0,2x 9=0,9kkal

2) Santan (dengan air) :

a) Energi = 50

100x122=61kkal

b) Karbohidrat = 50

100x7,6 x 4=15,2kkal

c) Protein = 50

100x2 x 4=4 kkal

d) Lemak = 50

100x10 x 9=45kkal

d. Jus apel1) Apel :

1) Energi = 50

100x57=28,5kkal

2) Karbohidrat = 50

100x12,8 x 4=25,6kkal

3) Protein = 50

100x 0,5x 4=1kkal

4) Lemak = 50

100x 0,4 x9=1,8kkal

2) Gula Pasir :

a) Energi = 10

100x394=39,4 kkal

b) Karbohidrat = 10

100x 94 x 4=37,6kkal

c) Protein = 0

d) Lemak = 0

4. 16.30 : Bakso Ikan Kakapa. Ikan Kakap :

1) Energi = 120100

x 92=110,4 kkal

2) Karbohidrat = 0

3) Protein = 120100

x20 x 4=96 kkal

4) Lemak = 120100

x 0,7 x9=7,56kkal

b. Bihun :

1) Energi = 20

100x348=69,6kkal

2) Karbohidrat = 20

100x 82,1x 4=65,68kkal

3) Protein = 20

100x 4,7 x 4=3,76kkal

4) Lemak = 20

100x 0,1x 9=0,18kkal

c. Sawi :

1) Energi = 20

100x28=5,6kkal

2) Karbohidrat = 20

100x 4 x 4=3,2kkal

3) Protein = 20

100x2,3 x 4=1,84 kkal

4) Lemak = 20

100x 0,3x 9=0,54kkal

5. 18.30 :

a. Nasi :

1) Energi = 150100

x180=270kkal

2) Karbohidrat = 150100

x39,8 x 4=238,8kkal

3) Protein = 150100

x3 x 4=18kkal

4) Lemak = 150100

x 0,3x 9=4,05kkal

b. Tempe bacem : Tempe

1) Energi = 50

100x149=74,5kkal

2) Karbohidrat = 50

100x12,7 x 4=25,4 kkal

3) Protein = 50

100x18,3 x 4=36,6kkal

4) Lemak = 50

100x 4 x 9=18kkal

c. Daun ubi kuning :

1) Energi = 75

100x62=46,5kkal

2) Karbohidrat = 75

100x11,1 x 4=33,3kkal

3) Protein = 75

100x3,7 x 4=11,1 kkal

4) Lemak = 75

100x 0,3x 9=0,9kkal

d. Sambal kecap1) Kecap :

a) Energi = 25

100x71=17,75kkal

b) Karbohidrat = 25

100x 9x 4=9 kkal

c) Protein = 25

100x5,7 x 4=5,7kkal

d) Lemak = 25

100x1,3 x 9=2,93 kkal

2) cabai rawit :

a) Energi = 15

100x120=18kkal

b) Karbohidrat = 15

100x19,9 x 4=11,94 kkal

c) Protein = 15

100x 4,7 x 4=2,82kkal

d) Lemak = 15

100x2,4 x9=3,24kkal

6. 20.00 : Yoghurt

a. Energi = 200100

x52=104kkal

b. Karbohidrat = 200100

x 4 x 4=32kkal

c. Protein = 200100

x3,3 x 4=26,4 kkal

d. Lemak = 200100

x 2,5x 9=45kkal

C. Hasil

NO

Waktu MenuBahan

MakananBerat(gr)

Nilai Gizi (kkal)Energi Karbohidrat Protein Lemak

1 07.00 - Nasi 150 270 238,8 18 4,05Oseng Buncis

Buncis 80 27,2 23,04 7,68 2,16Minyak 10 88,4 0 0 90

Tahu goreng

Tahu 50 40 1,6 21,8 21,15Minyak 20 176,8 0 0 180

2 09.30 Kue puthu ayu

Tepung beras 50 176,5 160 14 2,25Gula kelapa 25 96,5 76 3 22,5

3 13.00 - Nasi 200 360 318,4 24 5,4Telur dadar

Telur 50 77 1,4 24,8 21,6Minyak 5 44,2 0 0 45

Lodeh terong

Terong 50 14 11 2,2 0,9Santan (dengan air)

50 61 15,2 4 45

Jus Apel Apel 50 28,5 25,6 1 1,8Gula pasir 10 39,4 37,6 0 0

4 16.30 Bakso Ikan kakap 120 110,4 0 96 7,56

Ikan Kakap

Bihun 20 69,6 65,68 3,76 0,18Sawi 20 5,6 3,2 1,84 0,54

5 18.30 - Nasi 150 270 238,8 18 4,05Tempe bacem

Tempe 50 74,5 25,4 36,6 18

- Daun ubi kuning

75 46,5 33,3 11,1 0,9

Sambal kecap

Kecap 25 17,75 9 5,7 2,93

Cabai rawit 15 18 11,94 2,82 3,246 20.00 - Yoghurt 200 104 32 26,4 45

Total 1475 2215,85 1327,96 322,7 524,21

D. Kesimpulan

a. Kebutuhan energi = 2215,852352,24

= 94,2 %

b. Kebutuhan karbohidrat = 1327,961411,34

= 94,09 %

c. Kebutuhan protein = 322,7

352,84 = 91,46 %

d. Kebutuhan lemak = 524,21588,06

= 89,14 %

Nama : Yuanita Sinar YuliantiNIM : P07131112104Jur. : Gizi - B