Lesson 3 of physical education for Grade XII students of CBSE

1. Sports & Nutrition
Chapter 3

2. Sports & Nutrition
Chapter 3

3. 3.1 Balanced Diet and Nutrition : Macro and
Micro Nutrients
3.2 Nutritive and Non-Nutritive Components of
Diet
3.3 Eating Disorders- Anorexia Nervosa and
Bulimia
3.4 Effects of Diet on Performance
3.5 Eating for Weight Control- A Healthy
Weight, the Pitfalls of Dieting, Food Intolerance
and Food Myths
3.6 Sports Nutrition ( Fluid & Meal Intake, Pre,
During and Post Competition)
Overview

4. 3.1 Balanced Diet & Nutrition: Macro & Micro
Nutrition

5. ● Intake of edibles which can provide all the
essential constituentsnecessary for growth
and maintenance of the body
● A diet which consists of all the essential food
constituents viz. protein, carbohydrates,
fats, vitamins, minerals and water in correct
proportion
● Every individual does not require same type
of diet
Meaning of Balanced Diet

6. ● The scienceof food and its relationship to
health
● Deals with the dynamic process in which the
food consumed is digested, nutrients are
absorbed, distributed to the tissues for
utilization and wastes are disposed off the
body
Meaning of Nutrition

7. ● 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
Macro Nutrients

8. ● Required in very small amounts
● Extremely significantfor normal
functioningof the body
● Enables various chemical reactions to
occur in the body
● Include:
 Minerals : Macro & Micro Minerals
 Vitamins : Fat Soluble & Water Soluble
Micro Nutrients

9. ● 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/ day
● 0.01 gm of Micro Minerals required / day
Minerals

10. Macro Minerals
1. Calcium 2. Potassium 3. Sodium
4.Magnesium 5. Phosphorous
Micro Minerals
1. Iodine 2. Iron 3. Chromium 4. Copper
5. Cobalt
Minerals

11. M
I
N
E
R
A
L
S

12. ● 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

13. Fat Soluble Vitamins
1. Vitamin A 2. Vitamin E 3. Vitamin K
4. Vitamin D
Water Soluble Vitamin
1. B1 (Thaimin) 2. B2 (Riboflavin)
3. B4 (Pantothenic Acid) 4. B5 (Nicotinamide)
5. B6 6. B7 7. B9 8. B12 9. Vitamin C
Vitamins

14. 3.2 Nutritive and Non-Nutritive Components of Diet

15. Nutritive and Non-Nutritive Components
of Diet
A. Nutritive Components of Diet
● Provide energy or calories
B. Non-Nutritive Components of Diet
● Does not provide energy
● Provide Fibre or Roughage
● Provide Water, Flavour, Colour

16. Nutritive Components of Diet
Components Categories Sources
Proteins
Animal
Eggs, Milk, Meat, Fish
Vegetable Pulses, Soyabean, 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, Soyabean,
Sunflower seed

17. 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
: Anemia
Cauliflower, Spinach, Cabbage, Tomato,
Potato, Wheat, Egg, Green Vegetables, Meat

18. Nutritive Components of Diet: Vitamins
Water Soluble
Vitamin
Characteristics Sources
B1 or Thiamin
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

19. 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,
Amla, Green chilly, Spinach, Sprouts,
Turnip

20. 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

21. Non-Nutritive Components of Diet
1. 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

22. Non-Nutritive Components of Diet
1. Fibre or Roughage
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

23. 2. Water
 Essential component of diet
 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
3. 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

24. Non-Nutritive Components of Diet
4. Flavour Compounds
 Flavours are derived from both nutritive and
non-nutritive component of food
 Acidic food provides sour taste
 Alkaline food provides bitter taste
5. Plant Compounds
 Plant contains other non-nutritive
substances
 Tea , Coffee contains caffeine

25. 3.3 Eating Disorders- Anorexia Nervosa and Bulimia

26. A. Eating in Excessive amount or in very
small amount
B. Eating disorders affect mental and
physical health
C. Depression and Anxiety is common
D. Malnutrition and electrolyte imbalance
E. Two major eating disorders:
1. Anorexia Nervosa
2. Bulimia
Eating Disorders- Anorexia Nervosa
and Bulimia

27. Causes of Anorexia
1. Psychological Factors
2. Social Factors
3. Biological Factors
Symptoms of Anorexia
1. Excessive Weight loss
2. Feeling of Fat
3. Using Diet Pills or Laxatives
4. Excessive Exercise
5. Strange Food Rituals
6. Pretend to Eat
7. Dieting despite being Thin
8. Afraid of Gaining weight
9. More Cautious about Calories
10. Remain conscious about appearance

28. Management & Treatment of Anorexia
1. Face the reality
2. Restoring Healthy Weight
3. Individual Psychotherapy
4. Medication

29. Bulimia Nervosa
1. Eating Disorder
2. Person eats in excessive amount and
then vomits to avoid gaining weight
3. Types of bulimia
1. Purging Bulimia
2. Non-Purging Bulimia
Causes of Bulimia Nervosa
1. Family History
2. Psychological factors
3. Performance pressure in sports
4. Social factors

30. 1. Tries for vomiting after every meal
2. Faces dehydration due to frequent
vomiting
3. Inflammation of food pipe
4. Performs excessive exercise
5. Uses laxatives, diuretics or enemas
6. Salivary gland may be swollen
7. Broken blood vessels may be seen in the
eyes
8. Peptic ulcers
Symptoms of Bulimia Nervosa
1. Multidisciplinary treatment includes medical
and psychological treatment
2. Recovery is slow
3. Psychological treatment
4. Medication
5. Education of Nutrition and Healthy Weight
6. Be cautious about Exercise
Treatment of Bulimia Nervosa

31. 3.4 Effects of Diet on Performance

32. Effects of Diet on Performance
Essential Nutrients Purpose Effect on Performance
Fat Major source of fuel Various sports require different proportion of fat to muscles.
Extra fat diminishes the performance
Carbohydrates Major fuel for muscular
contraction
Increases the endurance. Low level of carbohydrates results
in exhaustion.
Proteins Necessary for growth
of tissues
Protein is used as fuel for muscular work but does not have
significant effect on performance
Minerals Essential for good
health
Deficiency decreases performance. Sweating reduces the
amount of Na & other minerals in the body. Excess amount
of salt in take can lead to K loss and extra water retention
Water Essential for life Has
no calorific value
Deficiency decreases performance, causes risk of central
nervous disorders
Vitamins Essential for good
health
Body can not store large amount of Vitamins. Passed out
through urine. Puts extra load on excretory organs.
Vitamin C: Non-Athlete intake = 60 mg
Athlete intake = 300 to 500 mg
B- Complex deficiency decreases performance

33. 3.5 Eating for Weight Control- A Healthy Weight,
the Pitfalls of Dieting, Food Intolerance
and Food Myths

34. Height and Weight Chart

35. WHO criteria for underweight, healthy
and overweight
Method to Calculate BMI
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

36. Methods to Control Healthy Body Weight
1. Set the appropriate goal
2. Lay stress on health not on weight
3. Cut calorie in take
4. Follow active life style
5. Take support from family and friends
6. Yogic exercises
7. Avoid junk and fast food
8. Do not skip meals
9. Avoid alcohol, smoking and drugs
10. Regular exercise/ physical activity

37. The pitfalls of Dieting
1. Extreme reduction of calories
2. Restriction on some nutrients
3. Skipping meals
4. Intake of calories through drinking
5. Underestimating the calories
6. Intake of labelled foods
7. Not performing exercises

38. Food Intolerance
1. Food Intolerance and Food allergy are not
same
2. 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, diarrhoea, nausea, vomiting, irritable
bowel , skin rashes and sometimes fatigue, joint
pains, dark circles under the eyes, night sweats
and other chronic conditions

39. 1. Elimination followed by
reintroduction
2. Prolonged elimination builds
tolerance
3. Fructose intolerance therapy
4. Lactose Intolerance therapy
5. Histamine intolerance therapy

40. 1. Potatoes make you fat
2. Fat free products will help you
in losing weight
3. Eggs increase cholesterol
level so avoid it
4. Drinking water while eating
makes you fat
5. Do not take milk after eating
fish
6. Starve yourself to lose weight
7. Exercise makes you eat more

41. 3.6 Sports Nutrition ( Fluid & Meal Intake, Pre,
During and Post Competition

42. Sports Nutrition before competition:
1. Start taking complex carbohydrates one week before which helps in
glycogen storing
2. Glucose is usually preferred as best energy source for the activity of
high intensity
3. Diet rich in carbohydrates and low in fat, protein and fibre
4. Sufficient intake of fluids to prevent dehydration during competition

43. Sports Nutrition during competition
1. Necessary to stay hydrated and to
maintain blood sugar level
2. Frequent intake of fluids
3. If duration of the competition is
more than 60 min, take small
amount of carbohydrates at regular
intervals( 10 to 20 min)
4. Sports drinks may be beneficial
during high intensity level activities

44. Sports Nutrition after the competition
1. Necessary for proper recovery and to maintain
energy level for the next day’s competition
2. Intake of fluids
3. Take some carbohydrates within 15 min after
competition to start restoring glycogen
4. Take Fruits, juice and sports drinks
5. Meal within 2 hrs of competition containing 100-
200 gm carbohydrates and lean protein ( 20 gm
or more) to enhance muscle recovery
6. Take Cheese, egg, milk and curd etc.
7. After 2 hrs take a full balanced meal containing
grains, rice, potatoes, cereals, vegetables, fruits
and protein
8. 2 gm carbohydrate/ Kg of body weight and 40
gm of proteins is recommended