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Unit - II : Sports & Nutrition..!!

Along-with Important Questions
 Unit Contents

2.1 Balanced Diet & Nutrition: Macro & Micro

Nutrients
2.2 Nutritive & Non-Nutritive Components Of Diet
2.3 Eating For Weight Control – A Healthy Weight
2.4 The Pitfalls of Dieting
2.5 Food Intolerance
2.6 Food Myths
2.1 Balanced diet and Nutrition :
A diet which contains the proper
amount of each nutrient, i.e. like
carbohydrate, fat, protein etc. is called
Balanced Diet.
A diet which consists of all the essential
food constituents i.e protein, carbohydrates,
fats, vitamins, minerals and water in correct
proportion is called balanced diet.
A. Balanced Diet: - A diet which contains
the proper amount of each nutrient, i.e.
like carbohydrate, fat, protein etc. is
called Balanced Diet.

B. Nutrition: - It is the process of obtaining

& consuming food or breaking down food &
substances taken in by the mouth to use
for energy in the body.
C. Nutrients: - The food in our diet consists of
various types of essential chemicals for our body
termed as nutrients: - e.g. Protein, fat,
carbohydrates, vitamins &minerals.

Goals of nutrition :
(i) stay hydrated
(ii) provide immediate fuel
(ììí) boost performance
(ív) preserve muscle and
(v) improve recovery.
Macro nutrients :

Macronutrients mainly include carbohydrates,

proteins and fats and also water which are
required in large quantities and their main
function being the release of energy in body.
Ex : Macronutrients include Carbon, Oxygen,
Hydrogen, and Nitrogen.
Micro nutrients :
Micronutrients mainly comprise vitamins and
minerals which are required in minute
quantities.
However, both macro nutrients as well as
micro nutrients are essential.
Ex : Micro nutrients are chlorine, iron,
manganese, zinc, boron, sodium, copper,
molybdenum and nickel.
2.2 Non-Nutritive and Nutritive Components of Diet
Nutritive components of diet :

CARBOHYDRATES-
Carbohydrates are needed to provide energy during
exercise.
Carbohydrates are stored mostly in the muscles and
liver. Complex carbohydrates are found in foods such as
pasta, bagels, whole grain breads, and rice
They provide energy, fiber, vitamins, and
minerals. These foods are low in fat.
Simple sugars, such as soft drinks, jams and
jellies, and candy provide a lot of calories,
but they do not provide vitamins, minerals,
and other nutrients.
PROTEIN -
Protein is important for muscle growth and
to repair body tissues. Protein can also be
used by the body for energy, but only after
carbohydrate stores have been used up.
Fat-
It provides the highest concentration of energy of all the
nutrients. One gram of fat equals nine calories. One
pound of stored fat provides approximately 3,600 calories
of energy.
Saturated fats are found primarily in animal sources like
meat, egg yolks, yogurt, cheese, butter, milk. This type of
fat is often solid at room temperature.
Unsaturated fats, which are typically found in plant food
sources and are usually liquid at room temperature.
Vitamin-
A well-planned and nutritionally adequate diet
should meet an athlete‘s vitamin and mineral
needs. Supplements will only be of any benefit if
your diet is inadequate or you have a diagnosed
deficiency, such as an iron or calcium deficiency.
Use of vitamin and mineral supplements is
potentially dangerous and they should not be
taken without the advice of a qualified health
professional.
Minerals: -
Mineral are very essential in our diet. Four
percent of our body weight is made up of
minerals. These are required for healthy teeth,
bones and muscles.

It is also used by body for various activities such

as transmission of nerve, impulses formation of
hormones and maintenance of heart beat etc.
Macro Minerals: -

a) Calcium : Calcium is among the top macro-

minerals in terms of growth and development of
our bones and teeth. It helps in blood clotting. Its
deficiency may cause rickets. The sources are
cheese, milk, orange, juice, eggs, green leafy
vegetables and cereals.
b) Potassium :
Potassium is one of the most required minerals in
diet. It is helpful in keeping the nervous system
and muscular system fit and active all the time.
It helps in maintaining the amount of water in
blood and tissues.
Its main sources are banana, tomatoes, green leafy
vegetables, beans etc.
c) Sodium: It helps in muscular activities. It also
helps in transmission of nerve impulses.
The sources are table salts, pickles and butter etc.

d) Magnesium: It repairs and maintains body cells.

It is found in meat, brown rice, beans
and whole grains etc.
e) Phosphorus:

Phosphorus helps in the formation of bone and

teeth. It keeps the muscles and nerve activities
normal.
The sources are egg, fish, liver, milk, and
unpolished rice etc.
Micro Minerals:

a) Iodine:
It produces the hormones for the thyroid gland.
It is also significant for proper growth and
development. Lack of iodine can cause goiter
(swollen thyroid gland) and mental retardation.
The sources are iodized salt, fish and sea food.
b) Iron :
It is essential in the production of hemoglobin. Its
deficiency causes anemia. The
sources are meat, egg, dry fruits, spinach banana
and greet leaf vegetables.
c) Chromium :

It is essential in the production of hemoglobin. Its

deficiency may cause diabetes. The sources are
soya beans, black gram, carrot, tomato,
groundnuts, bajra and barley.
Non nutritive components of diet :

a) Water
b) Roughage
c) Artificial sweeteners
d) Preservatives
e) Plant products
Fiber or roughage has no nutritive value. It is
undigested part of the food or it can be said
that it cannot be digested by human intestinal
tract. It consists of water and improves
intestinal function by adding bulk to the food.
It helps the individual to satisfy the appetite. It
prevents constipation.
2.3 Eating for weight control :-

A healthy weight is a weight that lowers your risk

for health problems, generally Body Mass Index
(BMI) and waist size are good ways to achieve
healthy weight.
Methods to calculate BMI = Weight in Kg/(Height
in m2)
 Category of BMI
1. Under Weight
2. Normal Weight
3. Over Weight
4. Obesity Class I
5. Obesity Class II
6. Obesity class III
A healthy weight is considered to be one that
is between 19-25 BMI.
If the BMI is between 25-29 an adult is
considered overweight and if it is above 30,
the person is considered to be obese.
Here are some useful tips for weight control with
proper eating:

a. Avoid common pitfalls : diet, especially fat diets or

quick fix pills and plans, often set you
up for failure. Prepare a plan that is more realistic.

b. Put a stop to emotional eating : We don’t always

eat simply to satisfy hunger. All too often, we turn to
food for comfort and stress relief. When this happens, we
frequently pack on pounds.
c. Tune in what you eat : Do not eat while at your
desk or working, and in front of the TV screen. The
result is that we consume much more than we need,
often without realizing it.
Counter this tendency by practicing “mindful” eating: pay
attention to what you eat, savor each bite, and choose
foods that are both nourishing and enjoyable.

d. Fill up with fruit, veggies and fiber : To lose

weight, you have to eat fewer calories. But that doesn’t
necessarily mean you have to eat less food.
e. Indulge without overindulging : Do not avoid some
type of food (ice cream or cookies or chips) completely.
Instead of denying yourself the unhealthy foods you love,
simply eat them less often.

f. Take charge of your food environment : Set

yourself up for success by taking charge of your off
environment: Like when you eat and what foods are
available.
g. Make healthy lifestyle changes : You
can support your dieting efforts by making
healthy lifestyle choices .
2.4 PITFALL OF DIETING:

An individual who is overweight wants to reduce weight

they starve for reducing weight many times skip meals to
lose weight, sometimes take slimming pills.

· Extreme Reduction of Calories.

· Restriction on some nutrients
· Skipping meals
· Intake of calories through drinking
· Under estimating the calories.
· Intake of Labelled foods.
· Not preferring physical activities.
· low energy diet.
· Taking less liquids
· Starving
2.5 Food Intolerance:

Food intolerance is that when a person has difficulty in

digesting a particular food.

Symptoms : Nausea, Vomiting, Pain in joints, headache

and rashes on skin, Diarrhea, sweating, palpitations,
burning sensations on the skin stomach.
Food Intolerance means the individual elements of certain
foods that can not be properly processed and absorbed
by our digestive system.
The main cause of food intolerance is the
complete absence of enzymes responsible
for breaking down or absorbing the food
elements.
2.6 Food myths:

a. Eggs increases cholesterol level so

avoid them : There is no doubt that eggs
are good source of health. An egg provides
you various nutrients. It is as per daily
requirements of cholesterol by our bodies.
So, if you take one egg daily there is no
problem of cholesterol level.
b. Drinking while eating makes you fat :
The actual fact behind this misconception is
that enzymes and their digestive juices will be
diluted by drinking water while eating which
slows down your digestion which may lead to
excess body fat.
(c) Myth: Dieting or Fasting may loose weight.
Fact: It may be true in short term but ultimately it
hinder weight loss. Loosing over the long
term burns off fat whereas crash dieting or fasting
not only removes fat but who leans muscles.
(d) Myth: Food eaten late night is more
fattening.
Fact: It doesn’t make much change.

(e) Myth: Low fat milk has less calcium that

full fat milk.
Fact :- Skimmed and semi skimmed actually have
more calcium because it is in watery part
and not in creamy part of milk.
(f) Myth: Vegetarian cannot build muscles.
Fact: Vegetarian can built muscles as meat eaters
by getting their proteins from vegetables
such as cheese nuts pulses. Etc.

(g) Myth: Healthy food is expensive.

Fact: Tinned, stored, packed food is expensive.
Whereas local & seasonal food is inexpensive.
1. Explain fat soluble vitamins and their sources
and water soluble vitamins and their sources.
Fat Soluble Vitamin :
Vitamin A : Vitamin A is found in Cord liver Oils/animal
Liver, Milk, & Milk products, carrot.

Vitamin D Vitamin is found in milk, fish, and Liver oils

Vitamin E Vitamin E is found in Green leafy Vegetables,

Pulses, eggs, cereals.

Vitamin K In tomatoes, Potatoes, Spinach, cabbage,

soyabean, fish, cauliflower, wheat, eggs, meat.
Water Soluble Vitamins :
Vitamin B : - Sources include peas, Legumes
B2 -- We can find in eggs, dark green vegetables, legumes,
whole and enriched grain produced milk.
B3 -- Fish, meat, peanuts and whole enriched grain produced
milk.
B5 -- Pork, meats whole grains, cereals legumes, green
leafly vegetables.
B6 -- Cereals, grains, legumas, vegetables, milk, cheese,
eggs, fish liver, meat, flour.
B12 -- Fish, red meat, milk, cheese, eggs.
Vitamin C Citrus fruits like grape, lemon, oranges, and kiwis, other
good sources of vitamin C are mango, papaya,pineapple.
Q.2 Nutrients are the chemical in food
which……….
1. Are needed for replacement of tissues
2. Are essential for growth
3. Our body needs
4. All of the above.
3. One function of proteins in our body is
to……………
1. increase bulk of muscles
2. Improve our endurance
3. Form tissue and repair broken tissues.
4. Provide energy for normal activities
4. Explain Balanced diet and its function in
our body.

Ans. Balanced diet:- Balanced diet is that which

consists of various constituents of food in
accurate and appropriate quantity and
quality according to the requirement of individual.
Functions of Balanced diet:-
(i) Sufficient energy is given by balanced diet.
(ii) It helps individual to grow and develop to
optimum level.
(iii) Proper functioning of organs is done by
balanced diet.
(iv) It helps to repair or replace the worn out
tissue.
(v) Balanced diet improves the defense system of
body.
(vi) It helps to improve the overall health status.
(vii) Balanced diet improves metabolism.
(viii) It prevents deficiency diseases and maintain
body weight thus overall efficiency of
individual improves.