Physical education

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Topic-sports and nutrition

Balanced Diet and Nutrition

A balanced diet is that which contains the proper amount of each nutrient. A balanced
diet consists of all essential food constituents i.e. protein, carbohydrates, fats, vitamins
and minerals in correct proportion. Nutrition is the science that deals with food and its
uses by the body. Food supplies the energy for every action our body undertakes, from
eating bananas to running a race. Food also provides material that our body needs to
build and repair its tissues and to regulate the functions of its organs and systems. The
chemicals in food which our body needs and are essential for the growth and
replacement of tissues are called nutrients.

Macro and Micro Nutrients Macro Nutrients

The macro nutrients include carbohydrates, proteins and fats.

Carbohydrates
Carbohydrates are the main source of energy in all activities that we do. The elements
of carbohydrates are carbon, hydrogen and oxygen. Carbohydrates are organic
compounds which are important for our digestive process. They require less water in
diet. There primary function is to provide energy to the body, especially to the brain and
nervous system. There are two main types of carbohydrates i.e. simple carbohydrates
and complex carbohydrates.

Carbohydrates
Carbohydrates are the main source of energy in all activities that we do. The elements
of carbohydrates are carbon, hydrogen and oxygen. Carbohydrates are organic
compounds which are important for our digestive process. They require less water in
diet. There primary function is to provide energy to the body, especially to the brain and
nervous system. There are two main types of carbohydrates i.e. simple carbohydrates
and complex carbohydrates.
Proteins
Proteins are the basic constituents of our cells. They are large molecules, so they cannot get
directly into our blood. So, they turned into amino acid by our digestive system. There are 23
amino acid and only 9 are available in diet. Proteins form tissues, repair the broken tissues,
regulate balance of water and oxygen etc. They are body building foods. Foods rich in proteins
are eggs, meat, fish and dairy products as well as pulses, nuts and cereals

Fats
Fats contain hydrogen, carbon and oxygen. These are the most concentrated source of
energy in food. Fats have a very high energy content. Foods rich in fats are butter, oil,
sausage, cheese, fish, chocolate, olives and nuts. If we permanently take too little
exercise, we become overweight or even ill. Many fats are unhealthy such as trans-fats
in deep fried foods.

Micro Nutrients
Micro nutrients are vitamins, minerals and secondary plant compounds.

Vitamins
Vitamins are compounds of carbon which are essential for the normal growth and working of the
body. They are required in very small quantities. Many of them can be stored in the body for
months or even years but others need to be freshly absorbed every day. There are two groups
of vitamins i.e. fat soluble and water soluble

Fat Soluble Vitamins The vitamins that are composed of carbon, hydrogen and oxygen
and are soluble in fats such as vitamin A, vitamin D, vitamin E and vitamin K. The fat
soluble vitamins are explained below

 Vitamin A This is essential for normal growth of the body. Deficiency of vitamin A
leads to night blindness and also affects the kidneys, nervous system and
digestive system. Sources are milk, curd, ghee, egg yolk, fish, tomato, papaya,
green vegetables, orange, spinach, carrot and pumpkin.
 Vitamin D This is essential for the formation of healthy teeth and bones. The
presence of this vitamin in the body enables it to absorb calcium and phosphorus.
Its deficiency causes rickets, softness of bones and teeth diseases. Sources are
egg yolk, fish, sunlight, vegetables, cod liver oil, milk, cream and butter.
 Vitamin E This is essential in increasing the fertility among men and women as
well as proper functioning of adrenal and sex glands. Its deficiency causes
weakness in muscles and heart. Sources are green vegetables, sprouts, coconut
oil, dry
and fresh fruits, milk, meat, butter and maize.
 Vitamin K This is helpful in the clotting of blood. Its deficiency causes anaemia
and blood does not clot easily.
Sources are cauliflower, spinach, cabbage, tomato, potato, wheat, egg and meat.
Water Soluble Vitamins The vitamins that are composed of nitrogen, sulphur and are
soluble in water such as vitamin B complex, vitamin C.

 Vitamin B Complex There are 12 vitamins in this group, some of them are Bj, B2,
B3, B6 and B12. They are necessary for growth, proper functioning of heart, liver,
kidney and maintains smooth skin. Its deficiency causes Beri-Beri disease.
Pellagra and also decreases immunity.

Sources are wheat, milk, nuts, peas, egg yolk and sprouts.

 Vitamin B, (Thiamin) Vitamin Bt or Thiamin, helps to release energy from foods,

promotes normal appetite, and is important in maintaining proper nervous system
function.
 Vitamin B2 (Riboflavin) Riboflavin or Vitamin B2, helps to release energy from
foods, promotes good vision, and healthy skin. It also helps to convert the amino
acid tryptophan (which makes up protein) into niacin.
 Vitamin B3 (Niacin) Vitamin B3 or niacin works with other B-complex vitamins to
metabolise food and provides energy for the body. Vitamin B3 is involved in
energy production, normal enzyme function, digestion, promoting normal appetite,
healthy skin and nerves.
 Vitamin B6 (Pyridoxine) Vitamin B6 is a key factor in protein and glucose
metabolism as well as in the formation of haemoglobin. Haemoglobin is a
component of red blood cells-it carries oxygen. Vitamin B is also involved in
keeping the lymph nodes and thymus gland healthy.
 Vitamin B12 (Cobalamin) Vitamin B12 is also known as Cobalamin, aids in the
building of genetic material, production of normal red blood cells, and
maintenance of the nervous system.
 Vitamin C Vitamin C is also called Ascorbic acid, which is a water-soluble
vitamin and cannot be stored in the body. Most plants and animals can produce
their own vitamin C but humans cannot. Vitamin C is needed for proper growth,
development, and to heal wounds. It is used to make the collagen tissue for
healthy teeth, gums, blood vessels and bones. Deficiency of vitamin C causes
scurvy.

Minerals
Minerals contain elements needed by our body in small quantities. But these are
essential for proper growth and functioning of the body. A shortage of minerals can
have severe effects on health. For example, a long-term shortage of foods containing
iodine in people leads to thyroid gland diseases. Some of the important minerals are
mentioned below
 1. Iron It is important for the formation of haemoglobin. Its deficiency leads to
anaemia and sources are meat, eggs and dry fruits.
2. Calcium It is needed for the formation of strong bones, teeth and also for clotting
of blood and muscle contraction. Its deficiency causes rickets, asthma and
sources are milk, egg yolk, cheese and orange.
3. Phosphorus It is required for development of strong bones and teeth and also
for making energy. Its sources are egg, fish, meat and unpolished rice.
4. Potassium It is important for growth and keeping cells and blood healthy. Its
deficiency weakens the muscles of the body and sources are carrot, beet root,
onion, tomato, orange and mango.
5. Sodium It is needed for the proper functioning of the nervous system. Its sources
are milk and milk products, meat and eggs.
6. Iodine It is essential for proper thyroid function. Its deficiency causes goitre and
sources are seafood and salt.
7. Fluorine It is important to make the enamel (polish) of the teeth hard and
prevents dental caries.
8. Copper It is helpful in red blood cells,connective tissue and nerve fibre formation
and functioning.
9. Zinc It is required for insulin production and also for functioning of male prostate,
digestion and metabolism.

Nutritive and Non-Nutritive Components of Diet

Food components whether they are nutritive (providing calories) or non-nutritive (not
providing calories) are needed to a multitude of food and beverages. They not only
provide a sweet flavour to foods, they are also used to preserve foods (in jams or
jellies), provide body bulk and texture (in ice-cream and baked goods), enhance other
flavours (like salty) and aid in fermentation (in’breads and pickles).

The nutritive components of diet are proteins, carbohydrates, fats, vitamins and
minerals. Non-nutritive components do not contribute to the energy, calories or nutrition
of the body. Some non-nutritive components are essential for the body while others
harm the body. Colour compounds, flavour compounds, food addictives, plant
compound, water, roughage or fibre are some non-nutritive components of diet.

Eating for Weight Control

This means eating the right amount of food that contains all the essential nutrients
required by the body in proper quantities. Eating too much can lead to obesity and too
less can lead to underweight. Therefore eating the right amount will lead to healthy
weight.
A Healthy Weight
The most accurate assessment of your ideal weight takes into account the composition
of your body, how much of your weight is lean body mass (muscles and bones) and
how much is body fat. For optimum health, body fat should be no more than 20% of
total weight for men and 30% for women. A person is maintaining healthy weight or not,
can be checked with the help of BMI

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 and women. To calculate BMI, take the
weight in kilograms and divide it by height taken in metres. Then divide the number
once again by height. For example, BMI is to be calculated by using the body mass
index formula, for
Height = 1.70 m, weight = 70 kg
BMI calculation = Bodyweightinkg(Heightinmetres)2
70(1.70)2=701.70×1.70=24.22
. Once the BMI number is determined, the following table is used for determining
whether the person is of normal weight, overweight, underweight or obese.

BMI                  Weight status

Below 18.5         Underweight
18.5-24.9           Normal
25.0-29.9           Overweight
30.0 and above Obese

From the table, the score 24.22 shows normal weight status.

The Pitfalls of Dieting

People use various techniques of weight loss such as taking diet pills, fasting, reducing
calories consumption, exercise etc. There are some dangers pitfalls of dieting that need
to be checked for reducing weight in a healthy way.
The pitfalls of dieting are mentioned below

1. Eating too Little In dieting people take just 1500-1800 calories per day. But this
is not sufficient to meet the daily requirements. This may result in massive weight
loss and other related health problems.
2. More Drinking than Eating In order to reduce calorie consumption, more drinks
are taken like sweetened juices, sodas, tea and coffee with sugar. These increase
the weight.
3. Skipping Meals Not taking breakfast, lunch, dinner or proper meals reduces the
metabolic rate. Then the body starts conserving energy, the next time it gets food.
This also results in more intake of calories in next meal.
 4. Intake of Labelled Foods By taking foods that are labelled as Tow fat, Tow
sugar, Tow calories’ may not produce proper results. For example, drinking more
tea with sugarfree results in more intake of tea and hence greater calorie
consumption.
5. Not Performing Exercises No exercises reduce the level of metabolism
drastically and there is no burning of calories. In that case dieting will not be
effective.

Food Intolerance
Food intolerance is the intolerance of certain elements in some foods that cannot be
properly processed by our digestive system. It is pretty common to have an adverse
reaction to a certain food, but in most cases it is an intolerance rather than a true
allergy. Although intolerance and allergy may have similar symptoms, a food allergy can
be more serious and it usually comes on suddenly. Features of food intolerance are as
follows

 Usually comes on gradually.

 May only happen when you eat a lot of a particular food.

 May only happen if you eat the food often.

Myths about Foods

Various food myths are prevailing in India as well as over the world. What, when and
how often to eat are questions confusing many people. People believe in these myths
because the myths seem credible. However, now that we have advanced scientific
knowledge, we can dispel these myths. The most common food related myths which are
still prevalent in contemporary society are

 Potatoes make us fat.

 Fat-free products help in reducing weight.
 Avoid eggs because they increase the cholesterol level.
 Drinking water while eating makes us fat.
 Don’t consume milk immediately after eating fish.
 Starve yourself if you want to lose weight.
 Exercising makes you eat more.

Sports Nutrition
Sports nutrition is the study and practice of nutrition, that deals with the nutrition requirement of
sportspersons. Sports nutrition plays an important role to attain excellence in sports. The
appropriate proportion of vitamins, minerals, carbohydrates, fats, proteins and fibres are
essential for the proper nutrition of a sportsperson. As a result of the higher amount of physical
activities in sports, athletes require more nutrients to keep the energy level adequate. During a
sports training session, an athlete tends to lose a lot of fluids and electrolytes. Fluid loss
negatively affects the sports performance of an athlete if not replaced in time. Thus, it is vital to
drink enough water and electrolytes after a training session.

Effects of Diet on Performance

A proper diet is the intake of appropriate types and adequate amounts of foods and
drinks to supply nutrition and energy for the maintenance of body cells, tissues and
organs and to support normal growth and development. For a sportsperson athlete, it is
essential to take a balanced diet as a lot of physical activity and endurance is needed in
sports. The quality of sports diet depends on the correct proportion of carbohydrates,
fats, proteins, minerals, salts etc, which constitute the main nutrients of diet.

Factors Affecting Diet

Several factors that affect our diet are

 Age, Sex and Body Surface Area Diet differs from age to age. Youngsters need
different types of food both in quality as well as quantity as compared to older
people who need diet in less quantity and with lesser fats.
 Types and Duration of Activity Diet also depends on types of activities that we
do and their duration.
 Eating Habits and Social Customs Eating habits and social customs also affect
the diet of an individual.
 Climate Factors Food varies in different climates, like the diet is different in
summers as compared to winters
 Health Status and Growth If you are in a good state of health then you will have
good diet, whereas an unhealthy individual cannot have a similar diet, .