MEALS IN HOSPITAL
A. Healthy Foods That Are High in Iron
Iron is a mineral that plays an important role in the formation of hemoglobin in red blood cells.
Healthy Foods That Are High in Iron
Foods Meaning Nutrient
Red meat Daging merah 3.5 ounces (100 grams) of ground beef can contain 2.7 mg of iron, which is 15 percent of the daily requirement for iron.
Innards (meat, offal meat such as liver, brain, kidney, and heart)
Jeroan (daging, jeroan daging seperti hati, otak, ginjal, dan jantung)
a 3.5-ounce (100-gram) serving of beef liver can contain 6.5 mg of iron, or up to 36% iron
Green vegetable (spinach and broccoli)
Sayuran hijau (bayam dan brokoli)
About 3.5 ounces (100 grams) of raw spinach can contain 2.7 mg of iron or can meet the daily iron needs of up to 15 percent.
One cup (156 grams) of cooked broccoli can contain 1 mg of iron, which is 6 percent of the daily iron requirement.
Seafood Makanan laut A 3.5-gram (100-gram) serving of clams can contain up to 3 mg of iron, which is 17 % of the daily iron
Foods Meaning Nutrient
Tofu Tahu half a cup (126 grams) of tofu can provide 3.4 mg of iron, which is 19 percent of the daily iron requirement.
Pumkin seeds
Biji buah labu Legumes
(peanuts, legumes, lentils, chickpeas, peas and soybeans)
Kacang- kacangan (kacang tanah, legum, lentil, buncis, kacang polong, dan kedelai
One cup (198 grams) of cooked lentils can contain 6.6 mg of iron, which is 37 percent of the daily iron requirement.
Turkey meat
Daging kalkun A 3.5-ounce (100-gram) black turkey can contain 1.4 mg of iron, which is 8 percent of the daily iron requirement.
Dark chocholate
Cokelat hitam 1 ounce (28 grams) of dark chocolate or dark chocolate, contained 3.4 mg of iron, which is 19 percent of the daily requirement.
Fish (tuna, salmon, sardines, tuna and mackerel)
Ikan (ikan tuna, salmon, sarden, tongkol, dan ikan kembung)
a 3-ounce (85-gram) serving of canned tuna can contain about 1.4 mg of iron, which is about 8 percent of the daily iron requirement.
Cereal Sereal cereals contain 100 percent of the daily value of iron.
Calcium is a mineral that is needed by the body. Almost all the calcium in our body is stored in our bones and teeth.
Only 1 percent is in the blood, muscle cells, and other body tissues.
Healthy Foods That Are High in Calcium Foods Meaning Nutrient Content Sardine Ikan sarden 100 grams of canned
sardines, it is estimated that the calcium content can meet about 35% of the daily requirement.
Broccoli Brokoli 128 grams which are equivalent to one cup, broccoli contains as much as 60 milligrams of calcium.
Spinach Bayam Half a glass of spinach (125 ml) contains about 130 milligrams of calcium.
Lettuce Selada In 50 grams of lettuce, there are 19 milligrams of calcium.
Almond Nut
Kacang almond In 15 grams of almonds, there is 40 mg of calcium that can be obtained.
Sesame seeds
Biji wijen In one tablespoon or the equivalent of 9 grams of sesame seeds contains 160 mg of calcium.
Soy milk Susu kedelai In each cup (200ml) of soy milk, there is about 240 mg of calcium.
Red beans Kacang merah One cup of kidney beans, or about 185 grams, contains 80
Foods Meaning Nutrient Content Oatmeal Oatmeal In one bowl, the calcium
content in oatmeal is about 105 milligrams.
Milk (low fat milk and non fat milk)
Susu rendah lemak dan susu tanpa lemak
Calcium contained in cow's milk ranges from 276 to 352 mg depending on the type Goat milk Susu kambing In a cup of goat's milk about
327 mg
Cheese Keju In 28 grams of parmesan cheese, there is about 330 mg of calcium, which is equivalent to 25 to 30 percent of the daily calcium Yogurt Yogurt In a cup of yogurt, about 245
grams contains 488 mg of calcium which is equivalent to 38 percent of the daily calcium requirement
Dates Kurma One date contains an
average of 15 mg of calcium
Kiwi Kiwi One kiwi fruit with a
diameter of two inches has about 23 mg of calcium in it.
Orange Jeruk One medium orange
contains 60 mg of calcium Banana Pisang Bananas contain calcium,
which is about 6.8 grams.
Papaya Pepaya Papaya contains 20 mg for each serving weighing 100 grams
Iron is a mineral that plays an important role in the formation of hemoglobin in red blood cells.
Healthy Foods That Are High in Protein Foods Meaning Nutrient Content Lentils Kacang lentil Each cup of cooked lentils
contains 18 grams of protein, providing 230 calories.
Peas Kacang polong A cup of peas contains 9 g of protein.
Broccoli Brokoli Broccoli provides 2.8 g of protein in each cup.
Asparagus Asparagus Every 100 g of asparagus provides 2.4 g of protein Sweet corn Jagung manis 100 g of sweet corn contains
3.3 protein, while one cob contains 4.68 g of protein Egg Telur The protein content in eggs
reaches 6 grams and 78 calories. There is more protein in egg whites than egg yolks.
Chicken Ayam In chicken breast has 53 grams of protein and 284 calories.
Wheat Gandum In raw wheat, there are about 13 grams of protein and 303 calories.
Yogurt Yogurt About 17 grams of protein contained in 170 grams of yogurt
Milk Susu The protein content in a cup
of milk is about 8 grams
Foods Meaning Nutrient Content Beef Daging sapi 85 ounces of beef contains
about 22 grams of protein and 184 calories.
Fish Ikan In 1 ounce of tuna, it is known that there are 30 grams of protein and 157 calories
Potatoe Kentang Each medium potato with the skin on contains 5 g of protein
Guava Jambu biji One cup (165 grams) serving of guava contains 4.2 grams of protein
Tempeh Tempe This tempeh contains up to 15 grams of protein in a 3- ounce (84 gram)
Avocado Alpukat In 3.5 ounces (100 grams) of avocado contains 2 grams of protein and 15 grams of good fats.
Carbohydrates are the main source of energy for the body to carry out various activities.
Healthy Foods That Are High in Carbohydrates Foods Meaning Nutrient Content Corn Jagung Every 100 grams of corn
contains 25 grams of carbohydrates and 3.36 protein.
Sweet Potato
Ubi jalar In one medium-sized sweet potato can contain about 23.61 grams
Dates Kurma Dates reach 17.99 to 36 grams for every 100 grams.
Red beans Kacang merah In 100 grams, red beans contain about 22 grams of carbohydrates.
Mango Mangga One medium-sized mango
can supply 23 to 40 grams of carbohydrates.
Beetroot Bit One cup of raw beets can
contain 13 g of
carbohydrates.
Brown rice Beras merah One cup of cooked brown rice contains about 36 g of carbohydrates.
Oat Oat One cup of oats provides 27 g of carbohydrates, 5 g of protein, and 4 g of fiber.
Banana Pisang One medium banana can
contain 26.95 g of carbohydrates.
Apple Apel One medium apple can
Foods Meaning Nutrient Content carbohydrates.
Orange Jeruk One orange can provide 11.8 percent of the daily carbohydrate requirement.
Raisins Kismis One cup of raisins can contain 129.48 g of carbohydrates.
Red beans Kacang merah One cup of red beans contains 21 g of carbohydrates.
Blueberry Blueberry Blueberries consist mostly of water as well as about 14.5%
carbohydrates Goji berry Goji berry One cup of Goji Berry
contains 32 g of carbohydrates.
Vitamin A is not only good for the eyes, but also for other health, including bone health and reproduction. Vitamin A also contains antioxidants, so it is good for healthy skin, teeth, bone tissue, and soft tissue.
Healthy Foods That Are High in Vitamin A Foods Meaning Nutrient Content Sweet
Potato
Ubi jalar In sweet potato, contained about 1,400 mcg of vitamin A
Carrot Wortel Half a glass of carrots contains 459 mcg of vitamin A or can meet 51% of daily vitamin A needs
Broccoli Brokoli Half a cup of broccoli provides 60 mcg of Vitamin A
Mango Mangga In a mango, there are 112 mcg of vitamin A
Spinach Bayam Spinach contains 573 mcg of vitamin A in half a cup of cooked spinach.
Dried apricots
Aprikot Kering 10 dried apricots contain 63 mcg of vitamin A.
Tomato Tomat Three-quarters of a cup of tomato juice contains 42 mcg of vitamin A
Passion fruit
Markisa The content of vitamin C in 100 grams of passion fruit is 72 mg of vitamin C
Chili Cabai One large green chili can contain 109 mg of vitamin C Yellow Paprika kuning Half a cup (75 grams) of
Foods Meaning Nutrient Content provide 137 mg of vitamin C Green
peppers
Paprika hijau Dalam 50 gram paprika hijau ditemukan sekitar 56, 5 gram kandungan vitamin C Cabbage Kubis About 100 grams of cabbage
contains 92.6 mg of vitamin C.
Pumpkin Labu kuning In 100 grams of pumpkin found the content of 23 mg of vitamin C
Vitamin C is an important element that must be included in our daily diet. Consumption of food sources rich in Vitamin C helps boost the body's immune system, which the body needs to fight disease.
Healthy Foods That Are High in Vitamin C Foods Meaning Nutrient Content Guava Jambu merah In a 100 gram serving,
there are 228 milligrams of vitamin C
Red chilli Cabai merah In a 100 gram serving, red chilies contain 144
milligrams of vitamin C Paprika Paprika Bell peppers contain about
128 milligrams of vitamin C per 100 gram
Kiwi Kiwi Kiwi has vitamin C content
of about 93 milligrams per 100-gram serving
Broccoli Brokoli Broccoli has a vitamin C content of about 89 milligrams per 100-gram serving
Papaya Pepaya Per 100 gram serving,
papaya contains 61 milligrams of vitamin C Strawberry Strawberry Per 100 gram serving,
strawberries contain 59 milligrams of vitamin C Orange Oranye Per 100 grams of serving,
oranges contain 53 milligrams of vitamin C
Tomato Tomat Tomato provides 23
Foods Meaning Nutrient Content per 100 gram serving Blackcurrants Blackcurrants One-half cup (56 grams) of
black currants can contain 101 mg of vitamin C
Lemon Lemon One raw lemon, including
the peel can provide 83 mg of vitamin C
Lychee Leci One lychee provides
almost 7 mg of vitamin C or can meet the daily requirement of vitamin C
Vitamin D is a fat-soluble vitamin. This means that vitamin D can be stored and recovered from body fat. The main benefit of vitamin D in the body is to increase the absorption of calcium and phosphorus to support strong bones and teeth.
Healthy Foods That Are High in Vitamin D Foods Meaning Nutrient Content Salmon Ikan salmon About 100 grams salmon
contains about 500 IU.
Sardines Ikan sarden 1 can of sardines contains about 170 IU.
Tuna Ikan tuna 1 can of tuna contains 100 grams contains about 260 IU.
Fish oil Minyak ikan About 1 tsp of fish oil already contains about 450 IU of vitamin D
Egg yolk Kuning telur One egg yolk can contain about 40 IU
Mushrooms Jamur 100 grams of mushrooms alone has more than 2000 IU
Cow’s milk Susu sapi Cow's milk only contains about 1 IU of vitamin D per 100 grams. But modified cow's milk can contain up to 150 IU per glass.
Soy milk Susu kedelai One glass can contain up to 100 IU of Vitamin D Yogurt Yogurt Fortified yogurt can contain up to 50 IU of vitamin D
Foods Meaning Nutrient Content Oyster Tiram One cup of raw oysters can
contain nearly 800 IU of vitamin D
Vitamin E is a fat-soluble compound with antioxidant properties. Vitamin E is important for maintaining the immune system, healthy blood vessels, and maintaining youthful skin.
The content of vitamin E can be obtained naturally through food.
Healthy Foods That Are High in Vitamin E Foods Meaning Nutrient Content Sunflower
seed
Biji bunga matahari
One serving of sunflower seeds (100 grams) contains 35.17 milligrams of vitamin E.
Almond Kacang almond For every 100 grams of almonds, there are at least 25.63 mg of vitamin E
Peanut Kacang There are 4.93 mg of
vitamin E in every 100 gram serving of dry roasted nuts
Avocado Alpukat In 100 grams of avocado there are 2.07 milligrams of vitamin E
Spinach Bayam One serving or the
equivalent of 100 grams of raw spinach contains 2.03 milligrams of vitamin E
Bit Bit One serving of 100 grams
of cooked beetroot contains 1.81 milligrams of vitamin E
Wheat germ oil
Minyak Biji Gandum
1 tablespoon of wheat germ oil or wheat germ oil alone can contain 20 mg of
Foods Meaning Nutrient Content Sun seed oil Minyak biji
bunga matahari
1 tablespoon of sunflower seed oil can contain 5.6 mg of vitamin E
Mango Mangga 100 grams of mango can contain 0.9 mg of vitamin E
Kiwi Kiwi 1 medium kiwi can contain
1.0 mg of vitamin E
Fat is a source of energy that protects the body, can replace carbohydrates, and supports other body functions.
Healthy Foods That Are High in Fat
Foods Meaning Nutrient Content Avocado Alpukat One avocado weighing 201
grams can contain about 29 grams of fat and 322 calories.
Dark chocholate
Coklat hitam 1 ounce of dark chocolate can provide up to 9 g of healthy fat
Egg Telur Every 50 g of a hard-boiled
egg contains 5.3 g of fat, 1.6 of which is saturated, and only 78 calories
Olive oil Minyak Zaitun In one tablespoon, olive oil can contain 14 g of healthy fat and 120 calories.
Peanut Kacang There are about 14 g of healthy fat in 1 ounce of almonds, 19 g in Brazil nuts, and 18.5 g in walnuts.
Tofu Tahu 100 g serving of hard tofu contains more than 4 g fat
Fiber is a nutrient that cannot be digested, but is very helpful in the process of digesting food.
Healthy Foods That Are High in Fiber Foods Meaning Nutrient Content Carrot Wortel Carrots contain about 2.8
grams of fiber for every 100 grams
Red beet Bit merah For every 100 grams, red beets provide you with 2.8 grams of fiber
Broccoli Brokoli Broccoli can contain 2.6 grams of fiber for every 100 grams
Sweet potato Ubi jalar For every 100 grams, sweet potatoes have 2.5 grams of fiber
Spinach Bayam For every 100 grams, this prima donna contains 2.4 grams of fiber
Asparagus Asparagus Asparagus contains about 1.8 grams for every 90 grams after cooking
Cauliflower Kembang kol For every 128 grams of cauliflower, we will get about 3 grams of fiber Cabbage Kubis For every 89 grams of
cabbage, the fiber contained is about 2 grams with a very low calorie of 22.
Foods Meaning Nutrient Content Strawberry Strawberry The fiber content in
strawberries is 3 grams in 1 cup or 2 grams per 100 grams
Alvocado Alpukat The fiber content in 1 cup of raw avocado is 10 grams or 6.7 grams per 100 grams
Apel Apel In a medium-sized raw
apple contains 4.4 grams of fiber or 2.4 grams per 100 grams.
Raspberries Raspberries One cup of raw raspberries contains 8 grams of fiber or 6.5 grams per 100 grams
Pear Pir The fiber content in a
medium-sized unripe pear is 5.5 grams or 3.1 grams per 100 grams.
Peas Kacang polong The fiber content of peas is 16.3 grams per cup or 8.3 per 100 grams cooked.
Red beans Kacang merah One cup of cooked kidney beans contains 12.2 grams of fiber or 6.8 grams per 100 grams.
Beans Buncis Chickpeas contain 12.5
grams of fiber per cup of cooked chickpeas or 7.6 grams per 100 grams.
Wheat Gandum The fiber content of one cup of raw oats is 16.5 grams or 10.1 grams per
Foods Meaning Nutrient Content Almond Kacang almond The fiber content in it is 4
grams per 3 tablespoons or 13.3 grams per 100 grams.
Dragon fruit Buah naga The fiber content in dragon fruit is about 0.7 grams per 100 grams
Star fruit Belimbing The fiber content in star fruit is about 0.9 grams per 100 grams
Papaya Pepaya Papaya contains fiber with levels of 1.3 grams per 100 grams
Mango Mangga Mango contains 1.6 grams of fiber per 100 grams Banana Pisang Bananas contain fiber as
much as 0.6 grams per 100 grams
Pineapple Nanas The fiber content in pineapple reaches 1 gram per 100 grams
Red guava Jambu merah Red guava contains high fiber with levels of 7.3 grams per 100 grams Pomegranate Pomegranate A pomegranate contains
more than 11 grams of fiber
Passion fruit Markisa Passion fruit contains 10 grams of fiber
Mustard green
Sawi hijau One hundred grams of mustard greens contains 0.7 grams of fiber.
Foods Meaning Nutrient Content Papaya leaf Daun pepaya Papaya leaves have a high
fiber content, which is 13.1 grams in 100 grams of serving
Fat is a source of energy that protects the body, can replace carbohydrates, and supports other body functions.
Reading Text
NUTRITIOUS FOOD FOR PREGNANT WOMEN Nutritious food for pregnant women is very influential on the health of the mother and the growth of the fetus.
Therefore, it is important for pregnant women to know the choices of nutritious foods that can be consumed so that the fetus they contain remains healthy.
Consumption of nutritious food for pregnant women is done so that nutritional needs during pregnancy are fulfilled properly. However, pregnant women need to worry about what they consume. The reason is that there are nutritious foods that should not be consumed during pregnancy, such as eggs and raw meat, as well as dairy products that have not gone through the pasteurization process.
Nutritional intake during pregnancy, both type and amount, really needs to be considered. Moreover, the need for various types of nutritional intake will increase along with gestational age. In the first trimester of pregnancy, for example, the number of calories consumed generally does not need to be added. However, when entering the second and third trimesters, the calorie intake needed can increase to reach 340- 450 calories per day.
The growth and development of the baby in the womb is very important for the balanced nutritious food that you consume. Your little one needs nutrients such as folic acid, iron, and calcium. To meet these nutrients, Mother is advised to eat healthy foods for pregnant women. Nutritional needs can be obtained from wheat, fruits, vegetables, milk, or protein and low-fat foods.
• Nutrious : bergizi
• Pregnant : hamil
• Growth : pertumbuhan
• Development : perkembangan
• Fetus : janin
• Healthy : kesehatan
• Consumption : konsumsi
• Raw meat : daging mentah
• Gestational : kehamilan
• Nutritional : nutrisi
• Calory : kalori
• Baby : bayi
• Womb : rahim
• Folic acid : asam folat
• Iron : zat besi
• Calcium : kalsium
• Wheat : gandum
• Fruits : buah-biahan
• Vegetables : sayur-sayuran
• Low-fat foods : makan rendah lemak ACTIVITY 6
Read this text below and answer the questions below!
“HEALTHY FOOD”
Everyone always wants to have an ideal and healthy body shape. In addition to exercising regularly, food is an important factor for maintaining a healthy body. The types of foods that have always been considered capable of maintaining endurance are vegetables and fruits. Consumption of healthy foods every day is highly recommended to meet daily nutritional needs. This is actually not difficult to do because there are many choices of healthy food to be consumed every day.
needed by the body. The body needs a variety of nutrients to stay healthy and growth can run optimally. The requirements for a healthy diet are clean, well-nourished, and balanced. A balanced healthy diet is a food that contains carbohydrates, proteins, fats, and vitamins. We can eat various types of healthy food, without being limited to one type. Eating different types of food can provide different nutrients so that the nutrients needed by the body can be met. In order to function properly, our bodies need nutrients and energy obtained from food. In the body, the food consumed will undergo a process of digestion and absorption of nutrients.
1. Are healthy foods is highly recommended for people?
2. What is healthy food?
3. What body needs to stay healthy and grow optimally?
4. Are different types of food can provide different nutrients?
5. What is needed by our body?
ACTIVITY 7
Read this text below and answer the questions below!
“FRUITS & VEGETABLES”
Fruits and vegetables contain lots of vitamins, minerals, antioxidants, and high fiber compared to other types of food. Then fruits and vegetables are easy to find in our environment in Indonesia, even some types of fruit and vegetables are easy to grow in tropical nature like Indonesia.
Some vitamins, minerals contained in vegetables and fruits act as antioxidants or antidotes to bad compounds in the body. Unlike vegetables, fruits also provide carbohydrates, especially in the form of fructose and glucose. Certain vegetables also provide carbohydrates, such as carrots and vegetable potatoes. While certain fruits also provide unsaturated fats such as avocados and red fruits.