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K ey Poi n ts :

B alanced Diet and Nutr ition: M acr o and M icr o Nutr ients.

Nutr itive and Non-nutr itive com ponents of diet

E ating for w eight contr ol - A healthy w eight, the Pitfall of dieting, Food I ntoler ance

and Food M yths.

Spor ts Nur tr ition& its E ffects on per for m ance (F luid & M eal in tak e, pr e, dur ing and

post Com petition).

Food Supplem ents for childr en

B a l a n ced di et

A diet w hich contains the pr oper am ount of each nutr ient, i .e. l ik e car bohydr ate, fat, pr otein

etc is called B alanced Diet. A diet w hich consists of all the essential food constituents’ v iz.

pr otein, car bohydr ates, fats, v itam ins, m iner als and w ater in cor r ect pr opor tion is called

balanced diet. A balanced diet contains sufficient am ounts of fiber and the var ious nutr ients

(car bohydr ates, fats, pr oteins, v itam ins, and m iner als) to ensur e good health. Food should

also pr ovide the appr opr iate am ount of ener gy and adequate am ounts of w ater .

3.1 A . B a l a n ced Di et: - A com plete food, a diet contains adequate am ounts of all the

necessar y nutr ients r equir ed for pr oper gr ow th & m aintenance of body.

N u tr i ti on

Nutr ition is a dynam ic pr ocess in w hich the body is m ade healthy by the consum ption of

food.

B . N u tr i ti on : - I t is the pr ocess of obtaining & consum ing food or br eak ing dow n food &

substances tak en in by the m outh to use for ener gy in the body.

C. N u tr i en ts: - T he ener gic food in our diet consists of var ious types of essential chem icals

HEM SHEELA MODEL SCHOOL DURGAPUR

CLASS 12 PHYSICAL EDUCATIONREVISION NOTES

BYSOURABH LAHIRI & ANJAN KR BISWAS

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for our body ter m ed as nutr ients: - e.g. Pr otein, fat, car bohydr ates, v itam ins & m iner als.

G oa l s of n u tr i ti on

(i ) stay hydr ated

(i i ) pr ovide im m ediate fuel

(ì ì í ) boost per for m ance

(ív) pr eser ve m uscle and

(v) im pr ove r ecover y.

Spor ts n u tr i ti on

I t is the study and pr actice of nutr ition and diet as it r elates to athletic per for m ance. I t is

concer ned w ith the type and quantity of fluid and food tak en by an athlete, and deals w ith

nutr ients such as v itam ins, m iner als, and or ganic substances such as car bohydr ates, pr oteins

and fats.

M a cr o n u tr i en ts

M acr onutr ients m ainly include car bohydr ates, pr oteins and fats and also w ater w hich ar e

r equir ed in lar ge quantities and their m ain function being the r elease of ener gy in body.

M acr onutr ients include Car bon, Ox ygen, H ydr ogen, and Nitr ogen.

M i cr o n u tr i en ts

M icr onutr ients m ainly com pr ise v itam ins and m iner als w hich ar e r equir ed in m inute

quantities. H ow ever , both m acr o nutr ients as w ell as m icr o nutr ients ar e essential. M icr o

nutr ients ar e chlor ine, ir on, m anganese, zinc, bor on, sodium , copper , m olybdenum and

nick el.

Com pon en ts of Di et ( N u tr i en ts)

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3.2 N on -N u tr i ti v e Com pon en ts of Di et

N on -N u tr i ti v e

3.5 E a ti n g f or w ei gh t con tr ol : -

( i ) A healthy w eight is a w eight that low er s your r isk for health pr oblem s, gener ally body

m ass index (B M I ) and w aist size ar e good w ays to achieve healthy w eight.

M ethods to calculate B M I = W eight in K g/(H eight in m )

Categor y B M I

Under W eight

Nor m al W eight

Over W eight

Obesity Class I

Obesity Class I I

30-34.9

35-39.9

Obesity class I I I

N u tr i ti v e com pon en ts of di et

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CA R B OH Y DR A T E S- Car bohydr ates ar e needed to pr ovide ener gy dur ing ex er cise.

Car bohydr ates ar e stor ed m ostly in the m uscles and liver . Com plex car bohydr ates ar e found

in foods such as pasta, bagels, w hole gr ain br eads, and r ice. T hey pr ovide ener gy, fiber ,

v itam ins, and m iner als. T hese foods ar e low in fat. Sim ple sugar s, such as soft dr ink s, jam s

and jellies, and candy pr ovide a lot of calor ies, but they do not pr ovide vitam ins, m iner als,

and other nutr ients.

PR OT E I N -Pr otein is im por tant for m uscle gr ow th and to r epair body tissues. Pr otein can also

be used by the body for ener gy, but only after car bohydr ate stor es have been used up. Only

str ength tr aining and ex er cise w ill change m uscle. Athletes, even body builder s, need only a

little bit of ex tr a pr otein to suppor t m uscle gr ow th. Athletes can easi ly m eet this incr eased

need by eating m or e total calor ies (eating m or e food).

F a t-I t pr ovides the highest concentr ation of ener gy of all the nutr ients. One gr am of fat

equals nine calor ies. One pound of stor ed fat pr ovides appr ox im ately 3,600 calor ies of

ener gy. Sa tu r a ted f a ts ar e found pr im ar ily in anim al sour ces lik e m eat, egg yolk s, yogur t,

cheese, butter , m ilk . T his type of fat is often solid at r oom tem per atur e. Un sa tu r a ted f a ts

include m onounsatur ated and polyunsatur ated fats, w hich ar e typically found in plant food

sour ces and ar e usually liquid at r oom tem per atur e.

V i ta m i n -A w ell-planned and nutr itionally adequate diet should m eet an athlete‘s v itam in

and m iner al needs. Supplem ents w ill only be of any benefit i f your diet is inadequate or you

have a diagnosed deficiency, such as an ir on or calcium deficiency. Use of v itam in and

m iner al supplem ents is potentially danger ous and they should not be tak en w ithout the

advice of a qualified health pr ofessional.

M i n er a l s : - M iner al ar e ver y essential in our diet. Four per cent of our body w eight is m ade

up m iner als. T hese ar e r equir ed for healthy teeth, bones and m uscles. I t is also used by body

for var ious activ ities such as tr ansm ission of ner ve, im pulses for m ation of hor m ones and

m aintenance of hear t beat etc.

M a cr o M i n er a l s : - a ) Ca l ci u m : Calcium is am ong the top m acr o-m iner als in ter m s of gr ow th

and developm ent of our bones and teeth. I t helps in blood clotting. I ts deficiency m ay cause

r ick ets. T he sour ces ar e cheese, m ilk , or ange, juice, eggs, gr een leafy vegetables and cer eals.

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b) P ota ssi u m : Potassium is one of the m ost r equir ed m iner als in diet. I t is helpful in k eeping

the ner vous system and m uscular system fir and active all the tim e. it helps in m aintaining

the am ount of w ater in blood and tissues. I ts m ain sour ces ar e banana, tom atoes, gr een leafy

vegetables, beans etc.

c) Sodi u m : I t helps in m uscular activ ities. I t also helps in tr ansm ission of ner ve im pulses.

T he sour ces ar e table salts, pick les and butter etc.

d) M a gn esi u m : I t r epair s and m aintains body cells. I t is found in m eat, br ow n r ice, beans

and w hole gr ains etc.

Ph osph or u s: Phosphor us helps in the for m ation of bone and teeth. I t k eeps the m uscles and

ner ve activ ities nor m al. T he sour ces ar e egg, fish, l iver , m ilk , and unpolished r ice etc.

M i cr o M i n er a l s : a ) I odi n e: I t pr oduces the hor m ones for the thyr oid gland. I t is also

significant for pr oper gr ow th and developm ent. L ack of iodine can cause goiter (sw ollen

thyr oid gland) and m ental r etar dation. T he sour ces ar e iodized salt, f ish and sea food.

b) I r on : i t is essential in the pr oduction of hem oglobin. I ts deficiency causes anem ia. T he

sour ces ar e m eat, egg, dr y fr uits, spinach banana and gr eet leaf vegetables.

c) Ch r om i u m : i t is essential in the pr oduction of hem oglobin. I ts deficiency m ay cause

diabetes. T he sour ces ar e soya beans, black gr am , car r ot, tom ato, gr oundnuts, bajr a and

bar ley.

N on n u tr i ti v e com pon en ts of di et

a) W ater

b) R oughage

c) Ar tificial sw eetener s

d) Pr eser vatives

e) Plant pr oducts

F i br e or r ou gh a ge has no nutr itive value. I t is undigested par t of the food or it can be said

that it cannot be digested by hum an intestinal tr act. I t consists of w ater and im pr oves

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intestinal function by adding bulk to the food. I t helps the individual to satisfy the appetite. I t

pr events constipation.

E a ti n g f or w ei gh t con tr ol

A healthy w eight is consider ed to be one that is betw een 19-25 B M I . I f the B M I is betw een 25-

29 an adult is consider ed over w eight and if it is above 30, the per son is consider ed to be

obese.

Since, 3500 calor ies equals both one equals about one pound of fat, i f you cut 500 calor ies

fr om your typical diet each day, you w ill lose one pound w eight a w eek .

H er e ar e som e useful tips for w eight contr ol w ith pr oper eating:

a . A v oi d com m on pi tf a l l s : diet, especially fat diets or quick fix pills and plans, often set you

up for fai lur e. Pr epar e a plan that is m or e r ealistic.

b. Pu t a stop to em oti on a l ea ti n g: W e don’t alw ays eat sim ply to satisfy hunger . All too

often, w e tur n to food for com for t and str ess r elief. W hen this happens, w e fr equently pack

on pounds.

c. T u n e i n w h a t y ou ea t : Do not eat w hile at your desk or w or k ing, and in fr ont of the T V

scr een. T he r esult is that w e consum e m uch m or e than w e need, often w ithout r ealizing it.

Counter this tendency by pr acticing “m indful” eating: pay attention to w hat you eat, savor

each bite, and choose foods that ar e both nour ishing and enjoyable

d. F i l l u p w i th f r u i t, v eggi es a n d f i br e: to lose w eight, you have to eat few er calor ies. B ut

that doesn’t necessar i ly m ean you have to eat less food. You an fi l l up w hile on a diet, as long

as you choose your foods w isely .

e. I n du l ge w i th ou t ov er i n du l gi n g: Do not avoid som e type of food (ice cr eam or cook ies or

chips) com pletely . I nstead of denying your self the unhealthy foods you love, sim ply eat them

less often.

f . T a k e ch a r ge of y ou r f ood en v i r on m en t: Set your self up for success by tak ing char ge of

your off envir onm ent: w hen you eat and w hat foods ar e available.

g. M a k e h ea l th y l i f esty l e ch a n ges: You can suppor t your dieting effor ts by m ak ing healthy

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l i festyle choices .

E a ti n g f or w ei gh t con tr ol : - Factor s to contr ol body w eight

B alanced diet

Dr ink s lots of w ater

E ating lot of fibr ous food

R egular M edical Check up

Avoid Fats

M edicine only by doctor s advice

Physical Activ ity

Avoid Dr ink ing

Avoid junk food

M eals in sm all shifts

Follow H ygenic H abits

Do not Dieting

Never tr y slim ing pills

Avoid over eating

B alancing the intak es of calor ies and ex penditur e of calor ies.

F ood m y th s:

a. E ggs incr eases cholester ol level so avoid them : T her e is no doubt that eggs ar e good sour ce

of health. An egg pr ovides you var ious nutr ients. I t is as per daily r equir em ents of

cholester ol by our bodies. So, i f you tak e one egg daily ther e is no pr oblem of cholester ol

level.

b. Dr ink ing w hile eating m ak es you fat: T he actual fact behind this m isconception is that

enzym es and their digestive juices w ill be diluted by dr ink ing w ater w hile eating w hich

slow s dow n your digestion w hich m ay lead to ex cess body fat.

( i ) M y th : L ow fat or No fat diet ar e good.

F a ct: B ody needs fats for ener gy, tissue r epair and to tr anspor t v itam in A.D, E .K . Just cut

dow n on salivated fat eating un satur ated fats.

( i i ) M y th Cr a sh : Dieting or Fasting m ay loose w eight.

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F a ct: I t m ay be tr ue in shor t ter m but ultim ately it hinder w eight loss. L oosing over the long

ter m bur ns off fat w her eas cr ash dieting or fasting not only r em oves fat but w ho leans

m uscles.

( i i i ) M y th : Food eaten late night is m or e fattening.

F a ct: I t doesn’t m ak e m uch change.

( i v ) M y th : L ow fat m ilk has less calcium that full fat m ilk .

Fact :- Sk im m ed and sem i sk im m ed actually have m or e calcium because it is in w ater y par t

and not in cr eam y par t of m ilk .

( v ) M y th : V egetar ian cannot build m uscles.

F a ct: V egetar ian can built m uscles as m eat eater s by getting their pr oteins fr om vegetables

such as cheese nuts pulses. E tc.

( v i ) M y th : H ealthy food is ex pensive.

F a ct: T inned, stor ed, pack ed food is ex pensive. W her eas local & seasonal food is inex pensive.

. P I T F A L L OF DI E T I N G

An individual w ho is over w eight w ants to r educe w eight they star ve for r educing w eight

m any tim es sk ip m eals to lose w eight, som etim es tak e slim m ing pills.

E x tr em e R eduction of Calor ies.

R estr iction on som e nutr ients

Sk ipping m eals

I ntak e of calor ies thr ough dr ink ing

Under estim ating the calor ies.

I ntak e of tabelled foods.

Not pr efer r ing physical activ ities.

low ener gy diet.

T ak ing less liquids

Star ving

C. F ood I n tol er a n ce

Food intoler ance is that w hen a per son has difficulty in digesting a par ticular food.

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Sym tom s : Nausea, V om iting, Pain in joints, headache and r ashes on sk in, Diar r hoea,

sw eating, palpitations, bur ning sensations on the sk in stom ach.

F ood I n tol er a n ce m eans the individual elem ents of cer tain foods that can not be pr oper ly

pr ocessed and absor bed by our digestive system . T he m ain cause of food intoler ance is the

com plete absence of enzym es r esponsible for br eak ing dow n or absor bing the food elem ents.

Food intoler ance can cause nausea, stom ach pain, diar hhoea, vom iting, gas

cr am ps,hear tbur n, headaches, ir r itability , etc.

Ca u ses : Absence of activ ity of enzym es r esponsible for br eak ing dow n the food elem ents.

T hese ar e usually innate som etim es diet r elated or due to i llness.

M a n a gem en t : Change in diet causing r eaction som e ther apies lik e fr uctose intoler ance

ther apy, lactose intoler ance ther apy, l islam ine intoler ance ther apy can be applied.D. F ood

M y th s/Di eti n g M y th s

3.6 Spor ts N u tr i ti on ( F l u i d & M ea l i n ta k e, pr e, du r i n g th e post Com peti ti on )

N u tr i ti on bef or e com peti ti on : At least a w eek befor e the com petition spor tsper son

should tak e com plex car bohydr ate food w hich usually helps in incr easing glycogen stor e.

T he fuel for the m uscle is usually pr ovided in m eals 3-4 days pr ior to the com petition. T he

diet should depend on the intensity of the activ ity . T he diet should be r ich car bohydr ate, low

in fat and pr otein. T w o hour s befor e the com petition a high car bohydr ate ener gy dr ink can

be consider ed sufficient.

N u tr i ti on du r i n g com peti ti on : I t is im por tant to stay hydr ated and m aintain sugar level so

that spor tsper son m ay not under go fatigue. I f the dur ation of the com petition is m or e than

60 m ins than ½ to 1 cup car bohydr ate dr ink after 10-20 m ins and if the dur ation is less than

60 m ins than car bohydr ate dr ink after ever y 20-30 m ins.

N u tr i ti on a f ter com peti ti on : After com petition it is im por tant to r ecover pr oper ly , so the

fir st pr efer ence should be given to r eplacem ent of fluid loss and this can be easi ly done by

the intak e of w ater or r eplacem ent dr ink . M eals after com petition should be tak en w ithin 2

hour s. For best glycogen r estor ation 100-200 gr am s of car bohydr ate along w ith lean pr otein

lik e m eat or chick en should be tak en. I t w ill help in building, m aintaining, and r epair ing of

m uscles. Atleat 20 gm s of pr otein is r equir ed after com pletion for com plete r ecover y.

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Food Supplem ent

Food Supplem ent m eans a nutr ient that is added to your diet to nour ish your body as you ar e

not tak ing this nutr ient in adquate am ount in your r egular diet. Food supplem ents gener ally

includes v itam ins, fibr es, m iner als, fatty acids am ong other substances.

A dv a n ta ges of F ood Su ppl em en ts

(a) Supplem ents can contr ibute to im pr ove m uscular str ength, endur ance and over all

physical per for m ance.

(b) Som e supplem ents ar e used in com bination w ith dr ugs as a m ethod of com plim entar y or

alter native tr eatm ent of health conditions.

(c) Food supplem ents gives v itam in and m iner als w hich pr otect the body fr om disease.

Di sa dv a n ta ges of F ood su ppl em en ts (a) Food supplem ents can cause adver se side effects

also, it they ar e not consum ed in the r ight quantity . T hey can dam age liver and r educe bone

str ength.

(b) W eight-loss supplem ents m ay contain num er ous untested ingr edients that have not been

ex am ined for safety or effectiveness in childr en. T he possibility of pr oduct contam ination is

the m ain safety concer n about dietar y supplem ents for both childr en and adults, but the

danger m ay be gr ater for childr en.

Pr ecautions for food supplem ents

Do not pay heed to the w or ds of salesm en or adver tisem ents w hich claim that these

supplem ents w ill im pr ove child‘s br ain.

F ir st of all ensur e that ther e is a lack of essential nutr ients in a child needs to tak e food

supplem ents or not.

B efor e pur chasing an individual should ensur e that it is fr ee fr om pr eser vatives, contains no

fi ller s and does not contain any added sugar .