#PENJAS Materi #PJOK pola makan sehat dengan gizi seimbang dan cara menghitung kebutuhan kalori

Summary

In this video, the speaker discusses the importance of balanced nutrition and how to calculate daily calorie needs. The content explains the concept of a balanced diet, highlighting the shift from the outdated 'four healthy and five perfect' slogan to the 'Isi Piringku' approach, which encourages a healthy food composition of fruits, vegetables, carbohydrates, and proteins. It also covers how to adjust food portions according to the 'Isi Piringku' guideline and emphasizes the importance of hand washing, physical activity, and hydration. The speaker also introduces two methods to calculate caloric intake: manually using the Harris-Benedict formula or an online BMR calculator.

Takeaways

• 😀 Gizi seimbang (balanced nutrition) involves eating food with the right types and amounts of nutrients to meet the body's needs.
• 😀 The Indonesian Ministry of Health replaced the '4 Sehat 5 Sempurna' slogan with 'Isi Piringku' (Fill My Plate) to reflect modern nutritional guidelines.
• 😀 The '4 Sehat 5 Sempurna' slogan was found to be outdated and sometimes led to unhealthy eating habits due to imbalanced portions.
• 😀 The 'Isi Piringku' concept suggests that half of your plate should consist of fruits and vegetables, and the other half should be divided between carbohydrates and proteins.
• 😀 'Isi Piringku' emphasizes the inclusion of diverse food sources, like protein from both animal (fish, chicken, eggs, dairy) and plant-based (tempe, tofu, beans) sources.
• 😀 You can replace rice with other healthier carbohydrate sources, such as cassava, corn, or potatoes.
• 😀 To maintain a healthy lifestyle, 'Isi Piringku' is supported by three other pillars: washing hands with soap, doing physical activities for at least 30 minutes a day, and drinking 8 glasses of water daily.
• 😀 It's important to know your daily caloric needs. You can calculate this using the Harris-Benedict formula or an online BMR calculator.
• 😀 The Harris-Benedict formula can help calculate Basal Metabolic Rate (BMR) and daily caloric needs based on age, gender, weight, and activity level.
• 😀 The script encourages practicing balanced eating and active living by using practical tools like mobile apps or online calculators to monitor caloric intake.

Q & A

What is the concept of 'gizi seimbang' in Indonesia?

The concept of 'gizi seimbang' refers to a balanced diet that contains the right amount and types of nutrients, suitable for the body's needs. It emphasizes eating a variety of foods that support good health and well-being.

Why was the '4 sehat 5 sempurna' slogan replaced with 'Isi Piringku'?

The '4 sehat 5 sempurna' slogan was replaced because it was considered outdated and not fully aligned with modern nutritional science. The old guidelines could potentially lead to unhealthy eating habits, especially when portions and nutrients were not balanced.

What does the 'Isi Piringku' slogan promote?

'Isi Piringku' promotes a balanced meal where half of the plate consists of fruits and vegetables, and the other half is divided between carbohydrates and proteins, ensuring a more varied and healthier diet.

What does the new dietary guideline suggest for the proportion of food on a plate?

The guideline suggests that half of the plate should consist of fruits and vegetables, with the remaining half divided into one-third carbohydrates and two-thirds protein sources.

What are some examples of protein sources according to the new dietary guideline?

Protein sources can be from both animal and plant-based foods. Animal proteins include fish, chicken, beef, eggs, and dairy products, while plant-based proteins include tempeh, tofu, and legumes.

What alternatives to rice are suggested in the 'Isi Piringku' guidelines?

Alternatives to rice include cassava, sago, bihun, noodles, corn, and potatoes, providing more diverse and healthier carbohydrate options.

What additional practices are encouraged alongside the 'Isi Piringku' diet?

In addition to following the 'Isi Piringku' dietary guidelines, the program emphasizes three other key practices: washing hands with soap, engaging in at least 30 minutes of physical activity daily, and drinking 8 glasses of water per day.

How can one calculate their daily caloric needs?

Daily caloric needs can be calculated using the Harris-Benedict formula or by using a BMR (Basal Metabolic Rate) calculator available online.

What is the purpose of calculating daily caloric needs?

Calculating daily caloric needs helps individuals understand how many calories they require to maintain their weight and overall health, enabling them to plan their diet more effectively.

What are the main components of a balanced plate according to the 'Isi Piringku' guideline?

A balanced plate should contain 50% fruits and vegetables, and the other 50% should be split between carbohydrates and protein, ensuring a diverse and nutrient-rich diet.