Galuh Nita Prameswari, SKM, M.

Si
Public Health UNNES
 (2014)
PGS : Pedoman Gizi
Seimbang

(1952)
4 Sehat 5 Sempurna
(1990)
PUGS : Pedoman
Umum Gizi
Seimbang
 Balanced Nutrition
The arrangement of food daily containing nutrients in
types and amounts according to the body needs, with
taking into account the principles of food diversity,
physical activity, clean living behavior and
maintaining normal weight to prevent nutritional
problems.
THE 4 PILLARS OF
BALANCED NUTRITION

EAT A VARIETY OF FOODS

CLEAN LIFE BEHAVIOR

PHYSICAL ACTIVITY

MONITORING & MAINTAINING A

NORMAL WEIGHT
 FIRST PILLAR

EAT A VARIETY OF FOODS

There is no food that

Various types of foods,
contains all the nutrients
the proportion of food
needed by the body
balanced in sufficient
(energy substances,
quantities, conducted
builder substances, and
regularly.
regulator substances).
 VARIETY OF FOODS

20-25% ENERGI TOTAL

Various food groups consist of staple food, side dishes,

vegetables, fruit & water,55-65
and%diverse in every food
ENERGI TOTAL

groups.
10-15% ENERGI TOTAL
NUTRIENT IS THE SOURCE OF BUILDERS

PROTEIN AND MINERAL

NUTRIENT IS THE SOURCE OF ENERGY

Fat 20-25% TOTAL ENERGY

Carbohydrate 55-65 % TOTAL ENERGY

10-15% TOTAL ENERGY

REGULATOR
SUBSTANCES:
PROTEIN
VITAMIN
MINERAL
WATER
People > 10 years, less
consumption of fruits and
vegetables.

People less physical

activity

• 50,1% Indonesian
people consume sweet
foods.

• 40,7% Indonesian
people consume fatty
foods.
 SECOND PILLAR
NUTRITIONAL PROBLEMS

direct
Nutrient Consumption Infections cause

PREVENT INFECTIONS

CLEAN LIFE BEHAVIOR

THIRD PILLAR

PHYSICAL ACTIVITY

All sorts of body activities •Physical activity also

include sports in an effort facilitates the
to balance the nutrients nutritional metabolism
of incoming energy and system in the body.
energy released.
FOURTH PILLAR
MONITORING & MAINTAINING A
NORMAL WEIGHT

WEIGHT

HEIGHT
 limit of sugar,
salt, and oil
sugar
4 tablespoon
salt
1 teaspoon
oil
5 tablespoon

drink 8 glasses of water

washing your Monitoring

hands a normal
weight

sweep
Playing football

cycling
walk gymnastics
 washing your
hands
side fruits
dishes

staple vegetables
limit of sugar, food
salt, and oil water

My plate : a portion of one meal

 BALANCED
NUTRITION
MESSAGES
breakfast before doing
be grateful and enjoy
the activity
various kinds of food
eat plenty of vegetables drinking enough water
and enough fruit
read the label on
consumption of high-
packaged foods
protein side dishes
washing hands with
consumption of variety
soap and running water
staple foods
limit of sugar, salt, and exercise regularly and
oil maintain normal weight
 1. BE GRATEFUL
AND ENJOY
VARIOUS KINDS
OF FOOD
 Nutritional quality and
completeness of nutrients is
influenced by the variety of
food that consumption.

 The more variety of food

consumption  the easier
nutritional needs are fulfilled

17
2. EAT PLENTY
OF
VEGETABLES
AND ENOUGH
FRUIT

 Source of vitamins, minerals,

and fiber
 Important in realizing balanced
nutrition
 Maintaining blood pressure,
blood sugar and normal blood
cholesterol, lowers the risk of 18
constipation and obesity
SUGGESTIONS
OF FRUIT AND Adolescent and
VEGETABLE adult 400-600 gram
CONSUMPTION
toddler and elementary
school kids
300-400 gram

2/3 cup vegetables in gram

19
3. CONSUMPTION
OF HIGH-PROTEIN
SIDE DISHES
Side dishes from animal
protein
Beef, goat, chicken, duck, fish,
eggs, milk, etc., as well as their
processed products

Side dishes from vegetable

protein
Nuts, soybeans, peanuts, red
beans, mung beans, etc., as well
as their processed products

20
 FOOD FROM
FOOD FROM PLANTS
ANIMALS

contains no
high quality protein
cholesterol

High unsaturated
minerals are better
fats

high cholesterol low quality protein

and saturated fats and minerals
21
4.CONSUMPTI
ON OF
VARIETY
STAPLE
Sources of carbohydrates :

rice, potatoes, corn, cassava,

FOODSyam, taro, sago, wheat, etc.,

and their processed products.
It is recommended to
consume more than one type
of staple food in a day or one
meal
22
 Limit of consumption per
person per day:
 Sugar 50 gr (4 tablespoon)
5. LIMIT OF  Salt 1 teaspoon
SUGAR, SALT,  Oil 67 gram (5 tablespoon)
AND OIL If excessive
The risk of hypertension,
stroke, diabetes, heart
disease, and obesity

23
 Reduce the use of sugar in
1 beverages: tea, coffee, sweet
juice

2 Limit the use of sugar in

cooking

HOW TO REDUCE Reduce consumption of

3
SUGAR sweet pastries, ice cream,
and sugar-free chocolate

CONSUMPTION 4 Replace a sweet dessert

with fruit / vegetables

Read the sugar content

5 information on food or
beverage packaging
24
 Use iodized salt
1
Limit the use of salt on cooking
2
HOW TO 3
Limit the use of MSG on
cooking
REDUCE SALT
CONSUMPTION Try other spices to improve the
4 taste of food (onion, garlic,
ginger, galangal, etc.)

5 Read the salt content information

on food (choose low sodium)

25
 LIMIT OF OIL:

Suggested Vegetable Animal sources,

consumption of sources, generally generally
fat / oil: up to contain a lot of contain a lot of
25% of energy / unsaturated fats saturated fats
day needs 26
 6. BREAKFAST BEFORE DOING THE
ACTIVITY
Behavior is To meet part of
important to the daily
realize nutritional needs
balanced in an effort to
nutrition create healthy
life, active and
productive
Eating and
drinking
Portion of the
activities are
breakfast should
carried out
be 1/4 of the
between
daily meals
waking up to 9
a.m.
27
 THE BENEFITS OF
BREAKFAST
Equip the body with Increase the Increase body
the necessary nutrients concentration stamina
for thinking, working of children's
and doing optimal
learning in
physical activity 28
school
 THE BENEFITS OF
BREAKFAST
Prevent Preventing Preventing
overeating obesity
the risk of
during
subsequent unhealthy
meals(snack / snacks 29
lunch)
 7. DRINKING ENOUGH
WATER
The body needs About 2 liters (8 Heavy worker
water in large glasses) a day to (sweating),
quantities to live meet the water needs sportsman,
healthy for the body Busui & Bumil
 Needs more
30
water
8. READ THE
LABEL ON
PACKAGED
FOODS
First, read labels on food or
beverage packaging before
buying or consuming

Read the information on the label:

content, type, composition, nutrient
content, expiration date, food
additives, etc.

31
 9. WASHING HANDS WITH
SOAP AND RUNNING WATER

Clean life
behavior 
Effective efforts to Do before and
after holding
prevent disease
food, after
defecate and
pee, after holding
Wash your hands
the animal, after
with soap
gardening, etc.

kill the germs

on your hands
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 10. EXERCISE REGULARLY
AND MAINTAIN NORMAL
WEIGHT

 Exercise 3-5 days a week (@30

minutes)

 Running, jogging, gymnastics,

swimming, cycling, soccer,
volleyball, basketball, badminton,
table tennis, futsal, etc. 33
 Weight monitoring
every month is
important

MAINTAIN NORMAL Maintaining a normal

WEIGHT weight can prevent
non-communicable
diseases
34