EDUCATION, OUR MISSION

EDUCATION, OUR MISSION

 Chapter 2

SPORTS AND NUTRITION

As per the Revised Curriculum for the

Academic Year 2020–21
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 BALANCED DIET AND NUTRITION –
MACRO AND MICRO NUTRIENTS
Meaning of Balanced Diet
A balanced diet is one that consists of different food types and sufficient
amounts of nutrients for the development of the human body. Essential
nutrients include carbohydrates, proteins, fats, vitamins, minerals, fibres
and water.

Meaning of Nutrition
Nutrition means getting the right amount of nutrients from food by a living
Organism for her/his bodily functions like maintenance, growth, metabolism,
repair and replacement of tissues.

Macronutrients
Nutrients that are required in large amounts in the diet are known as
macronutrients, i.e. carbohydrates, proteins, fats and water.
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EDUCATION, OUR MISSION
Carbohydrates
Carbohydrates are organic compounds which are the primary sources of
energy. They are known as ‘energy giving foods’ and are made of small and
simple sugars that enter the body as glucose. They provide 17 kJ/g of energy.
45–65% of our total energy needs should come from carbohydrates.
Food rich in carbohydrate includes cereals, pulses, dried peas, dates, potato,
banana, colocasia, sweet potatoes, gur, bajra, jowar, etc.

Proteins
Proteins are substances that have carbon compounds, hydrogen, nitrogen,
oxygen and sometimes sulphur, phosphorus and iron. Proteins are known as
the ‘building blocks of life.’
They can either be obtained from meat and meat products like eggs and
dairy products or vegetables and pulses, soybean, mustard, dry fruits,
whole grain and nuts. Animal protein is considered more powerful than
vegetable protein.
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Fats
Fats, also called lipids, are composed of the elements carbon, oxygen and
hydrogen in the ratio 76 : 12 : 12. Fats are a backup energy source. They
regulate the body’s core temperature, boost hormone production, protect
organs and are a good solvent for fat-soluble vitamins (A, D, E and K) and
carotenoids. It is recommended that 20–35% of our daily energy requirement sh
come from fats.
Fats can be obtained from animal sources such as dairy products like milk,
butter, curd, ghee, fish oil, meat and eggs. Vegetarian sources of fats include
coconut, soybean, mustard oil, cotton seed, dried fruits, etc.

Water
Water is made-up of hydrogen and oxygen elements in the ratio 2 : 1. It
serves as a transporter of nutrients to cells and remover of waste through
urine. It is also crucial for control of body temperature, ionic balance of the
blood, as well as the body’s metabolism. It has zero calorie content..

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Micronutrients
Unlike macronutrients, micronutrients are needed in small quantities.
Commonly known micronutrients are minerals and vitamins. Their primary
function is to enable chemical reactions. Unlike macronutrients, they are
not responsible for the production of energy.

Minerals
The minerals present in, and needed by, our body are broadly classified into
two types: macrominerals, such as calcium, potassium, phosphorus,
sodium, chlorine, magnesium and sulphur, and microminerals (trace minerals),
for example, copper, iron, iodine, fluoride, cobalt, chromium, selenium and zinc.
We need 0.1 g of macrominerals and 0.01 g of trace minerals on a daily basis.

Macrominerals
Calcium: Source - milk and milk products, dark leafy green vegetables, green
beans, almonds and canned fish with bones.
Function - strengthens our bones and teeth and helps in the clotting of blood.
The daily value (DV) for calcium is 1 g (approx.). Calcium deficiency
causes rickets, osteoporosis, hypocalcaemia and osteopenia.
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Potassium: Source: whole grains, beans, dark green leafy vegetables,
potatoes, bananas, fish, mushroom, etc. It is needed for proper fluid balance,
nerve transmission and muscle contraction. The DV for potassium is 3.5 g
(approx.). Low potassium causes hypokalemia, which weakens our body.
Sodium: Source: canned foods, fast foods, table salts, cured meat, salad
dressing, pickles, instant foods, etc. sodium aids muscular activities and
transmission of nerve impulses. The DV for sodium is 2.3 g. Sodium deficiency
causes hyponatremia, the symptoms of which include vomiting, nausea,
muscle spasms and seizures.
Magnesium: Found in dark leafy green vegetables, nuts, fish, beans, whole
grains, avocados, yogurt, bananas, dried fruits and dark chocolate. It enables
the proper functioning of nerves and muscles, boosts the immune system,
normalises heart beat and strengthens bones. The DV for magnesium
is 0.4 g. Its deficiency causes hypomagnesemia, which has many symptoms,
including impaired memory, appetite loss, insomnia, irritability and fatigue.
Phosphorus: Source: meat and meat products, milk and milk products, lentils,
nuts and whole grains. It maintains the bones and teeth, and also makes our
gums healthy. The DV for phosphorus is 1 g. Phosphorus deficiency
causes hypophosphatemia (symptoms include muscular dysfunction and
weakness), rickets in children and osteomalacia.
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Microminerals

Iodine: It is an important ingredient of hormones produced by the thyroid

Gland which are required for growth, production of blood cells, metabolism,
reproduction, nerve and muscle function and maintenance of body
temperature. Lack of iodine intake causes enlargement of thyroid gland, a
Condition referred to as goitre. Its main sources are sea food, fish and iodized
salt. The DV for iodine is 150 mcg (micrograms) for adults and children
aged four years and above.
Iron: Iron is required for production of haemoglobin, the oxygen carrying protein
molecule. Deficiency of iron causes anaemia. Red meats, fish, poultry, whole
grains and dark green leafy vegetables are rich in iron. The DV for iron is 18
mg for adults and children aged four years and above.
Chromium: It regulates blood sugar levels. It is mainly found in whole grains,
nuts, cheese, orange juice, potatoes, raw tomatoes, etc.
In addition to causing anxiety and fatigue, chromium deficiency increases the
risk of diabetes. The DV for chromium is 120 mcg per 2000 calories.
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Copper: It is needed for iron metabolism. Liver, sesame seeds, and dark
chocolates are examples of good sources of copper. Insufficient intake of
copper leads to anaemia and reduction in WBC count. The DV for copper
is 2 mg.

Zinc: Health benefits of zinc are stronger immune and digestive systems,
diabetes control, reduction of stress, metabolism of energy and quicker
recovery from wounds. Zinc is found in red meat, sesame seeds, pumpkin
Seeds and cooked oysters. Hair loss, diarrhoea, appetite loss and skin
conditions (like acne, pimples), etc. are major symptoms of zinc deficiency.
The DV for zinc is 15 mg per day for adults and children aged four years
and above.

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 Vitamins
Vitamins contribute to our energy level and boost our immune system. They
are classified into fat soluble vitamins and water soluble vitamins.

1. Fat-soluble Vitamins: Vitamins A, D, E and K are fat soluble.

Vitamin A: It was discovered by Elmer MacCollum, Hopkins and Funk in

1913. It is needed for new cell growth, good vision, healthy skin, hair and
maintenance of immune system. Its deficiency causes night blindness,
xerophthalmia and keratomalacia. Sources are cod liver oil, egg yolk, milk and
milk products, spinach, broccoli, papaya, yellow vegetables and carrots. The
DV for vitamin A is 2 mg.
Vitamin D: It helps in building bones and keeping them strong and healthy.
It also blocks the release of parathyroid hormone, which can reabsorb bone
tissue, making bones thin and brittle. The vitamin D deficiency causes rickets
in children, osteomalacia and osteoporosis in adults, periodontitis, dental
cavities and higher risk of cancer. The good sources of vitamin D are
morning sunlight, salmon, sardines, mackerel, tuna, raw milk, eggs and
mushrooms. The DV for vitamin D is 10 mcg.
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Figure 2.7 Different types of vitamins
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Vitamin E: Vitamin E acts as an antioxidant and protects cells against the
effects of free radicals. It also helps in formation of red blood cells, keeps
skin healthy, maintains a normal reproductive function, reduces risk of heart
attacks and is also used in the treatment of alzheimer’s disease.
Hypovitaminosis E may cause haemolytic anaemia, infertility, muscles
degeneration, paralysis and increased risk of developing malignancies. The
main sources of vitamin E are dark green leafy vegetables, fruits, whole
cereals, liver, pulses, human colostrum and sea foods. The DV for vitamin E
is 20 mg of natural alpha-tocopherols.
Vitamin K: Vitamin K is necessary for normal blood clotting. It plays a vital
role in cell growth, metabolism of bone and other tissues, prevention of
haemorrhage and excessive bleeding in wounds. The deficiency of vitamin K
causes haemorrhagic disease in newborns, heavy menstrual cycle, gum
bleeding, nose bleeding and easy bruising, defective blood coagulation and
anaemia. Its main sources are green leafy vegetables, eggs, meat and soybean
The DV for vitamin K is 80 mcg.
2. Water-soluble Vitamins: Vitamins B complex and vitamin C are water-
soluble vitamins. These vitamins are ejected from the body during urination.
Thus, daily intake of these vitamins is recommended.
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 Vitamin B Complex
It is a group of eight water soluble B vitamins. These groups of vitamins
work alongside each other; each has its own specific benefits. Together, they
play a vital role in keeping and running our body like a well-oiled machine.

Refer to Table 2.1 of the textbook for all information related to Vitamin B
complex, i.e. vitamins, their scientific names, daily value, functions, deficiency
diseases and important food sources.

Vitamin C (Ascorbic Acid): Vitamin C helps in growth and repair of tissues,

heals the wounds, produces collagen, bone and tooth formation, increases
the absorption and utilisation of iron, to lowering hypertension, cures cataracts,
reduces the risk of cardiovascular diseases, and controls asthma as well as
diabetes. Its deficiency causes scurvy. It may also lead to gingivitis, anaemia,
fatigue and weakness. Sources are oranges, red peppers, sprouts, guava,
strawberries, broccoli, dark green leafy vegetables, tomatoes, and papayas.
The DV for vitamin C is 60 mg for adults and children aged four years and
older. One large orange contains 82 mg of ascorbic acid, which is over
the recommended DV. EDUCATION, OUR MISSION
NUTRITIVE AND NON-NUTRITIVE COMPONENTS OF DIET
Nutritive Components of Diet

Nutritive components of diet consist of:

• Macronutrients: proteins, carbohydrates and fats
• Micronutrients: vitamins and minerals

NON-NUTRITIVE COMPONENTS OF DIET

It Non-nutritive components are compounds absorbed from the food but
which do not provide energy in the form of calories.

1. Fibre or Roughage: It plays a role in digestion and prevents constipation.

There are two forms of fibre – soluble fibre, which dissolves in water and
reduces cholesterol and alterations in blood sugar level, and insoluble fibre,
which does not dissolves in water and softens the stool, thereby bringing relief
from chronic constipation. The DV of dietary fibre is 30 g (approx.) per day
for adults. Fibre is found in fruits, dark green leafy vegetables, cereals,
grains, nuts and legumes.
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2. Water: Water is involved in digestion, absorption and transportation of food;
dissolution of nutrients, elimination of waste products and regulation of body
temperature. Our body gets 20% of total water from the solid food we eat and
remaining 80% from the water we drink.
3. Colour Compounds: For plants, the major colours are carotenoids
(orange–yellow), green, and flavonoid (blue, red and cream). Milk is white
due to reflection of light from the colloidal scattering of milk protein.
4. Flavour Compounds: Flavours are derived from both nutritive and non-
nutritive components of food. Acidic content gives a sour taste, for example,
citric acid in lemons. Alkalinity meanwhile lends a bitter taste and soapy
feeling to the mouth in foods. An example of alkaline flavour is found in
baking soda.
5. Plant Compounds: There are nonnutritive compounds which, when
ingested, might have harmful or healthy impacts, depending on several factors
like usage and suitability. Caffeine, for instance, stimulates the brain if taken
in small quantities, but excessive amounts of caffeine in the body increases
heart rate.
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 EATING FOR WEIGHT CONTROL – A HEALTHY WEIGHT,
THE PITFALLS OF DIETING, FOOD INTOLERANCE AND
FOOD MYTHS
Meaning of Healthy Weight
“A healthy weight is considered to be one that is between 19 and 25 (BMI). If
the BMI is between 25 and 29 an adult is considered overweight. If the
BMI is 30 or greater, the person is considered to be obese.”

Calculating BMI

BMI, or Body Mass Index, is the ratio of

body weight to the square of the height.
Mathematically, it can be shown as:

BMI = (weight in kg)/(height in m)2

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 How to Maintain Healthy Body Weight

• Goal Setting:
• Health, Not Wealth, is the Key:
• Control Calories Count:
• Change Lifestyle for the Better:
• Get the Support of Those Who Matter:
• Yoga:
• Saying No to Fatty Foods:
• Avoid Overeating:
• Avoid Carbohydrate Rich Food:
• Eat the Right Number of Meals:
• Say No to Alcohol:
• Exercise Regularly:

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 The Pitfalls of Dieting

There are various pitfalls of dieting that keep us away from reducing
weight at a steady pace:

• Extreme Reduction of Calories:

• Restriction of Selected Nutrients:
• Skipping Meals:
• Intake of Calories through Drinking:
• Intake of Pre-packaged and Labelled Foods:
• Avoiding Exercise:
Food Intolerance
Food intolerance occurs when a person has difficulty digesting a particular
food. Food intolerance is neither frequent nor fatal; it can be avoided by
dietary control.
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Causes of Food Intolerance: Food intolerance is caused by part or
complete ineffectiveness of the body enzymes responsible for breaking
down or absorbing the food. This defect may be innate, diet-related or
induced by some illness.

Symptoms of Food Intolerance: The onset of symptoms is usually

slower and maybe delayed by many hours after the food is taken. Signs
include nausea, stomach pain, vomiting, diarrhoea, flatulence, gas,
cramps, heartburn, headache and nervousness.

Management of Food Intolerance: There are no valid tests for

intolerance. The only way to identify the causes is by accurately
recording the times and duration of all symptoms as well as
everything you eat. Guidance can also be provided by a doctor who
can diagnose and manage dietary consumption.

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 Food Myths
Food myths are unfounded and unscientific myths surrounding the
consumption of particular foods, such as:

1. Potatoes Make You Fat:

2. Fat-free Products will Help You Lose Weight:

3. Eggs Cause Heart Problems:

4. Weight Gain is Caused by Unprocessed Food:

5. Food Cravings are Driven by Deficiency:

6. Raw Carrots are Healthier than Cooked Ones:

7. Spicy Food Causes Ulcer:

8. Eat Less if You have Fever:

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 SUMMARY

1. A balanced diet comprises different types of foods which in total provides the
body with sufficient nutrition for growth and development.
2. Nutrition means getting the right amount of nutrients for bodily functions like
maintenance, growth, metabolism, repair and replacement of tissue.
3. Carbohydrates and fats provide energy to the body. Proteins build
protoplasm, and help production of enzymes and antibodies and transportation
of oxygen and nutrients throughout the body.
4. Minerals are divided into macrominerals (calcium, potassium, sodium,
magnesium, etc.) which are required in large quantities and microminerals
(iodine, iron, chromium, copper, etc.) which we need in smaller doses.
5. Vitamins are classified as fat-soluble vitamins (A, D, E and K), and water-
soluble vitamins (B-Complex and C). Vitamin B Complex is further divided into
eight types.
6. Diet also contains non-nutritive components like water, roughage or fibre,
colour compounds, flavor compounds and plant compounds.
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 SUMMARY

7. Diet affects performance of an athlete to a certain extent. Though excessive

vitamin intake does not improve performance, deficiency tends to have a
negative impact on the body. Minerals should only be consumed in prescribed
quantities.
8. A healthy weight is the weight which suits our body’s height without
compromising any health factor.
9. An individual’s healthy weight can be maintained with the right diet, right
exercise, and right attitude towards life and oneself.
10. Dieting, if implemented wrongly, can have multiple pitfalls, such as
weakening of the immune system, acute loss of weight and susceptibility to
diseases.
11. Food intolerance means having difficulty digesting a particular food. It
manifests itself slowly through several symptoms, like diarrhoea, headache,
gas, flatulence, etc.
12. Food myths are common albeit false beliefs surrounding consumption of
particular foods. EDUCATION, OUR MISSION
THANK
YOU
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