class 12th Ch2 sports and nutrition CBSE 2020-21 by bhawani pratap singh shekhawat

CBSE 12TH CLASS
SESSION 2020-21
By : Bhawani Pratap Singh Shekhawat , //
bhawani912@gmail.com / +91 8005864874 //

CHAPTER – 2
Sports and nutrition
By : Bhawani Pratap Singh Shekhawat , // bhawani912@gmail.com / +91 8005864874 //

CONTENTS
1
1.Balance diet and nutrition: macro and micro
nutrients
2
1.Nutritive and non nutritive components of diet
3
1.Eating for weight control- a healthy weight , the
pitfalls of dieting, food intolerance and food myths

2.1 BALANCE DIET AND NUTRITION: MACRO AND MICRO NUTRIENTS
Meaning of balanced diet
❖ A balanced diet means eating the right amount of
foods from all food groups.
❖ A diet which consists of all the essential food
constituents, viz., proteins, fats, carbohydrate,
vitamins, minerals and water in correct proportion is
called a balanced diet.
❖ Every individual does not require same type of diet
Meaning of Balanced Diet

MEANING OF NUTRITION
❖ The science of food and its relationship with
health.
❖ The dynamic process in which the consumed
food is digested, nutrients are absorbed and
distributed to the tissues for utilization and
waste are disposed

MACRO NUTRIENTS
❖ Constitute the majority of Individuals’ diet
❖ Taken in large amounts
❖ Supply energy & are needed for growth &
maintenance of the body
❖ Include :
✓ Carbohydrates
✓ Proteins
✓ Fats
✓ Water

MICRO NUTRIENTS
❖ Required in very small amounts
❖ Extremely significant for normal
functioning of the body
❖ Enables various chemical
reactions to occur in the body
❖ Include:
✓ Minerals : Macro & Micro
Minerals
✓ Vitamins : Fat Soluble &
Water Soluble

MINERALS
❖ Very essential in our diet
❖ 4 % of body weight is made up of
minerals
❖ Required for healthy teeth, bones,
muscles
❖ Transmission of nerve impulses,
formation of hormones, maintenance of
heart beats etc.
❖ 0.1 gm of Macro Minerals required per
day
❖ 0.01 gm of Micro Minerals/ trace
elements required per day

TYPES OF
MINERALS
Macro Minerals Micro Minerals
Calcium Iodine
Potassium Iron
Sodium Chromium
Magnesium Copper
Phosphorous Cobalt Minerals

M I N E R A L S

❖ Organic chemicals required in very small amount to
keep our body healthy
❖ Absence of vitamin in diet causes deficiency disease
❖ Fat Soluble Vitamins are composed of Carbon,
Hydrogen and Oxygen
❖ Water Soluble Vitamins contain Nitrogen & Sulphur
VITAMINS

TYPES OF
VITAMINS
Fat Soluble Vitamins Water Soluble Vitamin
Vitamin A B1 (Thiamine)
Vitamin E B2 (Riboflavin)
Vitamin K B4 (Pantothenic Acid)
Vitamin D B5 (Nicotinamide)
Vitamin B6
Vitamin B7
Vitamin B9
Vitamin B12
Vitamin C

2.2 NUTRITIVE AND NON-NUTRITIVE
COMPONENTS OF DIET
❖ Nutritive Components of Diet
✓ Provide energy or calories
❖ Non-Nutritive Components of Diet
✓ Does not provide energy
✓ Provide Fiber or Roughage
✓ Provide Water, Flavor, Color
compound

NUTRITIVE COMPONENTS OF DIET
Components Categories Sources
Proteins Animal Eggs, Milk, Meat, Fish
Vegetable Pulses, Soybean, Mustard, Dry fruits, food grains
Carbohydrates Rice, Maize, Jowar, Bajra, Pulses, Banana, Potato, Sugar,
Date, Grape
Fats Animal Ghee, Butter, Fish oil, Milk, Meat
Vegetable Coconut, Mustard, Cotton seed, Soybean, Sunflower seed

Nutritive Components of Diet : Vitamins
Fat Soluble Vitamin Characteristics Sources
A Yellow colour, Oxidation destroys Ghee, Milk, Curd, Egg yolk, Fish,
Tomato, Papaya, Carrot
D Colourless, Deficiency : rickets Egg yolk, Fish, Sunlight, Milk,
Tomato, Carrot, Cod liver oil
E Increases fertility. Adrenal gland Green Vegetables, Cotton seed,
Coconut oil, Dry and Fresh Fruit,
Milk, Sprouts, Egg yolk
K Help clotting of Blood. Deficiency :
Anaemia
Cauliflower, Spinach, Cabbage,
Tomato, Potato, Wheat, Egg,
Green Vegetables, Meat

Nutritive Components of Diet: Vitamins
Water Soluble
Vitamin
Characteristics Sources
B1 or Thiamine Colourless, Metabolises
Carbohydrate
Wheat, Groundnuts, Green peas,
Orange, Eggs, Green
vegetables, Rice, Sprouts
B2 or Riboflavin Yellow Colour, keeps eyes, nose,
mouth healthy
Egg yolk, Fish, Pulses, Peas,
Rice, Yeast, Wheat and Green
vegetable
B3 or Pantothenic
Acid
Helps in growth of body.
Deficiency: grey hair
Milk, Dry fruits, Egg yolk
B5 or Nicotinamide Deficiency: Pellagra disease,
Maintains body weight
Yeast, Milk, Polished rice & Nuts

NUTRITIVE COMPONENTS OF DIET: VITAMINS
Water Soluble
Vitamin
Characteristics Sources
B6 Vital for formation of Haemoglobin. Keeps
skin healthy
Meat, Fish, Egg yolk, Rice, Wheat,
Peas
B12 Red Colour, deficiency: anaemia Egg yolk, Fish, Pulses, Peas, Rice,
Yeast, Wheat and Green vegetable
Folic Acid Yellow Colour. Deficiency : loss of
leucocytes
Yeast, Spinach, Liver
C or Ascorbic Acid White Colour. Increases Metabolic rate.
Deficiency: Scurvy
Lemon, Pineapple, Grapes, Tomato,
pulses, Green chilly, Spinach,
Sprouts, Turnip, amla

Nutritive Components of Diet: minerals
Minerals Characteristics Sources
Calcium Teeth & Bones. Deficiency: Asthma,
Rickets
Milk, Cheese, Yolk, Orange, Green Vegetables
Phosphorus Teeth and Bones Egg , Fish, Milk, Meat, Liver, Unpolished Rice
Iron Formation of Haemoglobin. Deficiency:
Anaemia
Meat, Egg, Dry Fruits, Liver, Green Vegetables
Iodine Thyroid Gland. Deficiency: Goitre, May
stop Growth
Sea Fish, Iodized salt
Sodium Balances water in body, contraction of
Muscles
Common Salt, Milk, Milk Products, Meat , Egg
Potassium Deficiency: weakens muscles,
Addison’s disease
Carrot, Beet root, Onion, Tomato, Orange, Banana
Sulphur Helps cells of the body, formation of
hair & nail
Egg, Radish, Pulses, Carrot, Peas, Spinach,
Tomato

Fibre or Roughage
❖ Food component which can not be digested by intestinal tract
❖ Has no nutrient value
❖ Add bulks to the food and satisfy the appetite
❖ Prevents constipation
❖ Two categories
✓ Soluble – soluble in water
✓ Insoluble – not soluble in water
❖ Soluble fibre reduces blood sugar fluctuation and lowers cholesterol
❖ Insoluble fibre is good stool softener
❖ 30 gm is recommended for adult/day
❖ Decreases the risk of Heart Disease
❖ Source:
✓ Wheat, Fresh Fruits, Vegetables, Oats
✓ Connective tissues of meat & fish
Non-Nutritive Components of Diet

NON-NUTRITIVE
COMPONENTS
OF DIET
Water
✓ Essential component of die
✓ Blood comprises of 90 % water
✓ Regulates body temperature
✓ Functions as lubricant, keeps skin moist and protects the
body from shock
✓ 20 % from food & 80% from water intake
Colour Compounds
✓ Food becomes more appetizing and attractive by colours
✓ Natural pigments are found in fruits and vegetables
✓ The colours from animal products and grains are less bright

NON-NUTRITIVE COMPONENTS OF
DIET
❖ Flavour Compounds
✓ Flavours are derived from both nutritive and non-nutritive
component of food
✓ Acidic food provides sour taste
✓ Alkaline food provides bitter taste
❖ Plant Compounds
✓ Plant contains other non-nutritive substances
✓ Tea , Coffee contains caffeine

2.3 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 the one that is
between 19 to 25(BMI).
• If the BMI is between 25 to 29 an adult is considered
overweight.
• If the BMI is 30 or greater, the person is considered
to be obese.

Height and Weight Chart

Category BMI
Under weight Less than 18.5
Normal weight 18.5 to 24.5
Over weight 25 to 29.9
Obesity Class I 30 to 34.9
Obesity Class II 35 to 39.9
Obesity Class III More than 40

❖ Set the appropriate goal
❖ Lay stress on health not on weight
❖ Cut calorie in take
❖ Active life style
❖ Take support from family and friends
❖ Yogic exercises
❖ Avoid junk and fast food
❖ Avoid overeating
❖ Do not skip meals
❖ Don’t eat smaller meals frequently
❖ Avoid rich carbohydrate food
❖ Regular exercise/ physical activity
METHODS TO
CONTROL
HEALTHY
BODY WEIGHT

THE PITFALLS OF DIETING
❖ Extreme reduction of calories
❖ Restriction on some nutrients
❖ Skipping meals
❖ Intake of calories through
drinking
❖ Underestimating the calories
❖ Intake of labelled foods
❖ Not performing exercises

FOOD
INTOLERANCE
➢ Food Intolerance and Food allergy are not same
➢ A detrimental reaction to a food or beverage that produces
symptoms in one or more body organs but refers to reactions
other than food allergy
❖Cause:
✓ Part or complete absence of activity of enzymes which
breakdown the food elements
❖ Symptoms:
✓ Bloating, diarrhea, nausea, vomiting, irritable bowel , skin rashes
and sometimes fatigue, joint pains, dark circles under the eyes, night
sweats and other chronic conditions

❖ Elimination followed by reintroduction
❖ Prolonged elimination builds tolerance
❖ Fructose intolerance therapy
❖ Lactose Intolerance therapy
❖ Histamine intolerance therapy
Food Intolerance management plan

FOOD MYTHS BUSTED
❖ Potatoes make you fat
❖ Fat free products will help you in losing
weight
❖ Eggs increase cholesterol level so avoid it
❖ Drinking water while eating makes you fat
❖ Do not take milk after eating fish
❖ Starve yourself to lose weight
❖ Exercise makes you eat more

For Any
QUERY feel Free to
contact me
For Any
QUERY feel Free to
contact me

class 12th Ch2 sports and nutrition CBSE 2020-21 by bhawani pratap singh shekhawat

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