KENDRIYA VIDYALAYA K.

V DOGRA LINE MEERUT CANTT

Material for online teaching of Physical Education (class XII) to be uploaded on

the ACADEMIC BLOG AGRA REGION.

NAME OF SUBJECT : PHYSICAL EDUCATION

CLASS : XII
CHAPTER NO. : UNIT 2
CHAPTER NAME : SPORTS AND NUTRITION

NAME OF TOPICS:

1. BALANCED DIET AND NUTRITION

1.1. Balanced Diet
1.2. Nutrition
2. NUTRITIVE AND NON-NUTRITIVE COMPONENTS OF DIET
2.1. Nutritive Components of Diet
2.2. Non-Nutritive Components of Diet
3. EATING FOR WEIGHT CONTROL-, THE PITFALLS OF
3.1. A Healthy Weight
3.2. The Pitfalls of Dieting
3.3. Food Intolerance
3.4. Food Myths
1. BALANCED DIET AND NUTRITION: Macro and Micro Nutrients

1.1 Balanced Diet:

The Balanced Diet must have
carbohydrates, proteins, fats, vitamins,
minerals, salts and fibres in correct
proportions.
A balanced diet contains the
various food stuffs which are grouped on
the basis of their functioning are giving
below
(i) Energy Yielding Foods:
Mainly carbohydrates in food
supply energy to the body. The food rich in carbohydrates and fats are
cereals, sugar, roots, etc.
(ii) Body Building Foods:
These types of foods like milk products, soya, etc., mainly contain high
proteins and help in fighting against the diseases
The balanced diet consists of constituents of standard foods, consisting
of approximately 10-15% proteins, 25-30% fats and 50-60% of
carbohydrates.
1.2 NUTRITION:

Good Nutrition is the most important component of health. It helps in

the attainment of proper growth and development of the body. The word
nutrition is derived from NUTRICUS which means to suckle at the breast.
Although there is no distinction made between food and nutrients.
However, nutrition can be considered as process in which the food is
consumed and is utilized for nourishing the body working.
 Components of Diet (Nutrients)

(iv) Water

 Sports nutrition

It is the study and practice of nutrition and diet as it relates to athletic

performance. It is concerned with the type and quantity of fluid and food taken
by an athlete, and deals with nutrients such as vitamins, minerals, and organic
substances such as carbohydrates, proteins and fats.

 Goals of nutrition

(i) stay hydrated

(ii) provide immediate fuel
(ììí) boost performance
(ív) preserve muscle and
(v) improve recovery.

 Macro nutrients

Macronutrients are required in large quantities and their main function being
the release of energy in body. Macronutrients include Carbon, Oxygen, Hydrogen,
and Nitrogen.
A balanced diet has the following macro nutrients:
i. Carbohydrates
ii. Fats
iii. Proteins
iv. Water
  Micro nutrients

Micronutrients mainly comprise vitamins and minerals which are required in

minute quantities.
 Vitamins:
i. Vitamin A
ii. Vitamin B
iii. Vitamin B1
iv. Vitamin B2
v. Vitamin B3
vi. Vitamin B5
vii. Vitamin B6
viii. Vitamin B12
ix. Folic Acid
x. Vitamin H
 Minerals:
i. Macro Minerals
a) Calcium (ca)
b) Iron (Fe)
c) Magnesium (Mg)
d) Phosphorus (P)
e) Potassium (K)
f) Sodium (Na)
ii. Micro Minerals
a) Chromium (Cr)
b) Copper (Cu)
c) Manganese (Mn)
d) Selenium (Se)
e) Sulphur (S)
f) Zinc (Zn)

2. Nutritive and Non-Nutritive Components of Diet

2.1 Nutritive components of Diet
A. Carbohydrates:
Carbohydrates are needed to provide energy during
exercise.Carbohydrates are stored mostly in the muscles and liver.
Carbohydrates are composed of organic compounds such as carbon,
hydrogen and oxygen.
 The main sources of carbohydrates are in the following forms:
i. Starch: Starch is derived from the wheat, maize, corn
flour, rice, potato, beet, etc.
ii. Sugar: They are comprised of monosaccharides and
disaccharides. They can be obtained from honey,
sugarcane, beet, milk, etc.
iii. Cellulose: It is a fibrous substance and is obtained from
fruits, vegetables and cereals.
B. Vitamins:
These are complex organic compounds present in natural
products or made synthetically. A balanced diet should contain all the
vitamins which are essential needs of a healthy person.
The vitamins are grouped in two parts
i. Vitamins B and C are water soluble.
ii. Vitamins A, D and K are fat soluble.

Vitamin Source Function

A Milk, butter, cheese, egg, Prevents Night Blindness
cod- liver oil, carrots
B-Complex Eggs, fruits, green pea Prevents nervousness &
beriberi
B1 (Thiamine) Liver, Kidney, Potato Increase appetite
B2 (Riboflavin) Eggs, leafy vegetables, and Keeps Skin and muscles
milk oxides food healthy &
promotes health
B6 Leafy vegetables and Liver Prevents nervousness &
insomnia
B12 Fish, liver, kidney and meat Prevents pellagra which is
manifested by dermatitis,
tongue inflammation &
confusion
C Citrus Fruits, tomato, Keeps bons, teeth and
cabbage etc. gums healthy & resists
infection.
D Butter, meat, bread etc. Makes bones and teeth
Olive oils, sunlight etc. strong and prevents rickets
E Butter, meat, bread etc. Prevents destruction of red
blood corpuscles
K Green vegetables, cereals, Promotes blood clotting.
fruits and meat Deficiency may lead to
internal haemorrhage
C. Proteins:
 Proteins are of great importance in human nutrition. It is the only
class of food which contains nitrogenous compound. Protein consists
of amino acid. The most important function of protein is anabolism. It
helps in the repair of tissues. Proteins are needed for body building.
There are two main dietary sources of proteins:
i. Animal Sources: Animal proteins consist of meat, fish, egg, milk,
cheese, etc.
ii. Plant Sources: Pulses, cereals, nuts, beans, peas, oil-seed
cakes, etc.
D. Minerals:
Mineral are very essential in our diet. Four percent of our body
weight is made up 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.

Mineral Source Function

Salt (NaCl) Common salt, milk, Maintains electrical balance
vegetables, etc. across the cell membrane.
Adds transmission of nerve
impulses for muscular
activity

Calcium Milk cream, leafy Necessary for ossification of

vegetables, fish, etc. bone, formation of teeth and
prevents clotting of blood

Phosphorus Milk, egg yolk, green Produces muscular and

vegetables. nervous energy
Iron Meat, egg cheese, green Necessary for the
vegetables. composition of hemoglobin
deficiency cause anemia

Iodine Sea foods, iodised salt. Deficiency lead to goitre.

Fluorine Water, Sea -fish, cheese, Prevents dental decay.
tea.
 E.Fats:
Fats contain carbon, hydrogen and oxygen. They are composed
of fatty acids and glycerin. It provides the highest concentration of
energy of all the nutrients. One gram of fat equals nine calories. Fats in
diet are derived from the following two sources:
i. Animal Sources: Animal fats consists of meat and dairy products
such as milk, butter, cheese and egg yolk.
ii. Vegetable sources: They include various edible oils of
groundnut, mustard, cottonseed, sunflower and coconut.

2.2 Non-Nutritive components of Diet

Non-Nutritive food components are known as some materials with no
nutritional value added to food and beverage products. Generally, these
ingredients and additives are used to make the food smell better, taste
better, last longer, and look better.
A. Roughage:
Roughage is a component of food which has no nutritive value
but is very essential. They ae also referred to a dietary fiber. There are
different forms of roughages. Fruits are most common source of
roughage. Apples, pears, and whole grains being common examples.
The main function of non-nutritive components of diet is to add
bulk to the diet. Due to its intake an individual feels full more quickly.
This minimizes overeating and it is very good to reduce obesity
Secondly, roughage cannot be totally absorbed by digestive
system of the body and this helps to clean out the digestive tract and
bowel which helps to prevent infection and disease and improve overall
health.
B. Artificial sweeteners:
The artificial sweeteners are low-calorie sweeteners. They
arethe best substitutes of sugar because they are non-nutritive
components of food. They can be used to sweeten food and drinks for
less calories and carbohydrates.The use of artificial sweeteners
controls weight gain of the body as they are non-nutritive and have no
calories. Artificial sweeteners may be a good alternative to sugar in
case of diabetic people.
C. Preservatives:
 The preservative are also non-nutritive components of food.
Most of the preservativeare used in food to control the spread of
bacteria which can cause life threatening disease like salmonellosis or
botulism.
D. Flavour Compounds:
To develop better taste of the food, the flavour are used
incooking food.
E. Colour Compounds:
Food is always relished. So, to make it more attractive and
presentable colours are given importance. Most of the natural pigments
are found in fruits and vegetables. The food made from animals are
less colourful.
F. Plant Compounds:
Some plants have non-nutritive value and also contain colour
and flavour that can be used in food. Few plants carry a compound
which can inhibit cancer.
G. Water:
About 65% of human body is made of water. It is necessary to
make up the loss due to its excretion in the form of breath, sweat and
urine.
The daily requirement of water in an adult is 1.5 to 2.5 litres.
During hot weather, increased intake of sufficient water prevents
dehydration. Water helps in the removal of by-products of cell
metabolism.

3. Eating for Wait Control-A Healthy Weight, The Pitfalls of Dieting, Food
Intolerance and Food Myths
3.1 Meaning of Healthy Weight
Overweight and Obesity are often confused but they are different.
Overweight is known as having extra body weight from muscle, bone, fat, and
water but obesity is known as accumulation of high amount of extra fat in the
body.
Healthy weight is considered to lead a healthy quality of life. Healthy
weight also reduces risk of diseases like heart problems and hypertension.

 Body Mass Index (BMI):

 The Body Mass Index (BMI) is a measure of body fat calculated on the
basis of height and weight. This method applies to both adult men andwomen.
The Body Mass Index (BMI) formula was developed by Belgium
satisfaction Adolphe Quetelet, and was known as the Quetelet Index.

BMI Weight Status

Below 18.5 Underweight

BMI = (Weight in KG) 18.5-24.9 Normal

(Height in metres)
² 25.0-29.9 Overweight

30.0 and above Obese

 Waist to Hip Ratio:

The Waist to Hip ratio is an important tool to determine overall health

risk. The people who have more eight around their
waist have greater risk of diseases such as heart
disease and diabetes than those people who have
weight around their hips.
After measuring circumference of waist and
hip the score is calculated from the given table.

This table gives general guidelines for acceptable levels for waist to hip ratio.
This level of unacceptable shows risk level of diseases.

ACCEPTABLE UNACCEPTABLE

EXCELLEN GOOD AVERAGE HIGH EXTREME

T

MALE <0.85 0.85-0.90 0.90-0.95 0.95-1.00 >1.00

FEMALE <0.75 0.75-0.80 0.80-0.85 0.85-0.90 >0.90

 Methods of Maintaining Healthy Weight

 A. Regular Exercise:
The best way to burn fats and calories in the body is exercising
daily for a couple of hours. Exercise helps the individual to stay fit.
B. Eat Fiber rich food:
Fiber rich proteins and vitamins that are presents in vegetables
help to maintain body weight.
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. Pay attention to what you eat, savor each bite, and
choose foods that are both nourishing and enjoyable
D. Maintain Caloric Balance:
Overweight is caused when there is a chronic increase in caloric
intake as compared to energy consumption. The body weight will
increase if a person takes more calories than he consumes. It depends
upon following equation:
Caloric balance = Calories intake-calories expended by exercise
The gain in Caloric balance means weight gain however loss means
weight loss
E. Minimize the use of Sugar:
Sugar also produces an extra fatty substance in the body that
leads to body weight gain. So, by reducing the intake of sugar we can
minimize the weight gain.
F. Healthy Eating Habits:
Junk food which are common in youngsters accumulate lot of
calories and fats in body. Improper diet rich in fats also results to
weight gain. So, to maintain healthy weight one should avoid junk
food.
G. Eat Fruits:
Fruits have similar advantages as vegetables which help in
maintaining health and suppress the appetite. Fruits are the best
substitutes to replace meals. Also, the fruits have low calorie
intake.

 Factors to control body weight: -

 i. Balanced diet
ii. Drinks lots of water
iii. Eating lot of fibrous food
iv. Avoid Fats
v. Physical Activity
vi. Avoid Drinking
vii. Avoid junk food
viii. Meals in small shifts
ix. Never try sliming pills
x. Avoid over eating
xi. Balancing the intakes of calories and expenditure of calories.

3.2 The Pitfalls of Dieting:

Everybody wants to look slim and thin. People do not like to look like
obese. The problem is that everyone wants to lose weight very fast. Due to
this, they use many methods by ignoring its harmful effects.
The main pitfalls(drawbacks) of dieting are explained below:
A. Limiting Intake of Major Nutrients:
Many people who wants to lose weight cut carbohydrates,
proteins and fats drastically. This can lead to many health problems as
they can impair functions of body organ.
B. Starvation
Skipping meals has become fashion in youngsters specially in
females. This is a misconception that skipping any meal in a day saves
calories rather end up with health problems.
C. Generates Stress
People who are over-conscious about losing weight face anxiety
and stress. This worsens mental as well as physical health of a person.
D. Racing to the Lose Weight
People often compare with others who are losing weight and try
to race. So, this attitude can lead to serious health problems.
E. Reducing Intake of Calories
The requirement of calories for any normal active person in a
day is 2100-2800. But people thriving for sudden weight reduction often
cut down calories drastically and can lead to exhaustion.

3.3 Food Intolerance:

 Food intolerance is that when a person has difficulty in digesting a
particular food. Food intolerance is often confused by food allergy
however both are different. Food intolerance leads to problems of
digestion and whereas food allergy acts on body immune system. Food
intolerance is much more common than food allergy.

 Causes of Food Intolerance:

Generally, food intolerance is caused by partial or complete inactivity

ofenzymes responsible for breaking down the food elements. These are
mostly genetically aroused problems but sometimes it can arise due to some
disease.

 Symptoms of Food Intolerance:

i. Diarrhea
ii. Fatigue
iii. Nausea
iv. Bloating
v. Eczema
vi. Rashes on skin
vii. Irritable bowel
viii. Night sweats
ix. Pain in joints
x. Dark circles around the eyes
 Management of Food Intolerance:

Individual can try minor changes of diet to exclude food causing adverse
reaction. Sometimes it can be managed without the need of medical
assistance. If you are unable to know the food which causes problem you
should seek expert medical help. For managing food intolerancefructose
intolerance therapy, lactose intolerance therapy can be applied

3.4 Food Myths:

There are various food myths which are

prevailing not only in India but all over the
world. What to eat, when to eat and how often
to eat are such questions which usually
confused most of the individuals. We believe in
such myths because they sound like they could
be true but these myths are unscientific and full
of silliness. Nowadays, we have scientific
knowledge and on the basis of that knowledge we should not believe in
food myths.
Some of the food myths are listed below: -
A. Eggs are bad for health:
It is well known that eggs contain a substantial amount of
cholesterol in their yolks but they are not bad at all for health if people
eat one egg in a day.
B. Carbohydrates makes a person fat:
It is a myth that intake to carbohydrates makes a person fat. It is
clear from many studies that there is nothing inherently fattening about
carbohydrates.
C. Starvation is proper way to lose weight:
Starvation can lead to harmful effects. Body needs food at
proper intervals. Eating right is more important that not eating
D. Drinking Water while eating meals is bad:
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.

E. Having milk after eating fish cause health problems:

Many believe that drinking milk just after eating fish will make
that person sick is just a myth. There is no scientific reason behind this.

F. Vegetarian cannot build muscles:

Vegetarian can build muscles as meat eaters by getting
theirproteins from vegetables such as cheese nuts pulses. Etc.