2 Sports & Nutrition

CONTENT
2.1 Balanced Diet and Nutrition: Macro a Micro Nutrients
2.2 Nutritive and Non-Nutritive Components of Diet
2.3 Eating For Weight Control - A Healthy Weight, The Pitfalls Of Dieting, Food
Intolerance and Food Myths

INTRODUCTION
Food is the basic requirement of every individual. It fulfills the energy needs and to meet
the development of the body. The food, which we eat, is known as ‘Diet’. The energetic
food in our diet consists of various types of essential chemicals for our body termed
as ‘Nutrients’ Thus, the science, which deals with nutritious diet and its importance
for individual, is known as ‘Nutrition.’ The nutritious diet directly affects the health of
individual. Nutritious diet is known as ‘Balanced Diet; it provides sufficient energy for
workout and helps in the growth and development of individual.

2.1 BALANCED DIET AND NUTRITION: MACRO AND MICRO

NUTRIENTS
MEANING OF BALANCED DIET
“The diet, which contains all essential Nutrients like carbohydrates, fats, proteins,
vitamins, minerals, etc. in appropriate proportion is known as balanced diet.” The ratio
between proteins, fats and carbohydrates should be 1:1:4 respectively.
Balanced Diet
 Sports & Nutrition 35
Our body requires carbohydrates, proteins, vitamins, fats, fibers and minerals in
different proportions. Lack or excess of any food component may cause health problems.
Therefore, balanced diet is necessary for the proper growth and development
FACTORS AFFECTING DIET
1. Age : Proteins are important for making tissues in a growing child. So a child
requires more amount of protein than a grown up person. Same is the case of
calcium. Calcium is important for proper development and strength of bones and
teeth. Hence, children need more amount of calcium than a young adult. Aged
people also require good amount of calcium and phosphorus at to maintain the
strength of bones.
2. Type of Work : The amount of diet and the type of diet may vary according
to the occupation or profession of a person. A person who does hard physical
labour need a diet rich in carbohydrates and fat in comparison to the person who
works less hard physical labour.
3. Gender : Male needs more calories than female. Hence, gender is also a factor
which affects the type and the amount of a person’s diet.
4. Condition of person : Condition of a person has greatest influence on diet. For
example, a pregnant or feeding mother needs extra diet. The diet for a pregnant
woman must be rich in fat, carbohydrates, protein, vitamin and minerals. A
person suffering from any illness also require diet full of protein, vitamin, iron,
etc. developing on the type of illness.
5. Climate : A person living in hot climate usually needs a balanced diet. On the
other hand, the person living in cold regions requires good amount of fat and
vitamins.
FUNCTIONS OF BALANCED DIET/IMPORTANCE OF BALANCED DIET
A balanced diet is a diet containing all the essential components of food such as
carbohydrates, vitamins, fats, minerals, protein, etc. in right proportion.
Balanced diet is important for us in the following ways :
1. Disease Prevention : Eating a balanced diet is the easiest way to protect ourself
from many diseases. Balanced diet is rich in all the nutrients. As it contains
all the nutrients in proper ratio, we can fulfil the requirement of all nutritive
elements of food. Proper amount of all these nutritive elements makes body feels
energetic; helps in losing weight, maintain healthy weight, enhance immunity
power, improves blood circulation, provides sound sleep and above all keeps the
body away from the risk of highly dangerous diseases.
2. Weight Control : Increasing weight has become the most horrible problem for
modern human beings. Increased weight invites many diseases like increased
level of bad cholosterol, high blood pressure, etc. Balanced diet should be
included in life. As it may be the first and the most important step towards
controlling weight and hence keeping ourself away from diseases.
 36 Physical Education-XII

3. Improve Immune System : A balanced diet is important to increase body’s

immunity. If a person has strong immunity system, he can fight and recover
from the diseases. As balanced diet is rich in all kinds of vitamins, proteins and
other essential elements. This is helpful in strengthing body’s immunity power.
4. Proper Mental Health : For improving proper mental health we must eat whole
grains, fish, fruits, vegetables, legumin beans. All these and help one to stay in
good mental health.
5. Improves the quality of life : Eating a balanced diet makes us free from stress,
make us feel happy. In this way a balanced diet makes body able to enjoy and
perform daily routine. Hence, it
MEANING OF NUTRITION
The origin of word ‘nutrition’ is derived from the Latin words’nutritionem and
nutrire,’meaning”a nourishing or”to nourish.. Food is a mixture of many substances,
which are necessary for life. The process of consuming, digesting and absorbing food for
health and growth is called nutrition. Every person wants to lead a healthy life. Food is
the main basis for maintaining health.
“Nutrition can be considered as a process in which the food is consumed and is
utilized for nourishing the body working.”
These essential nutrients can be broken into two main groups :
1. Macro Nutrients (Macro = Large) : Macro nutrients are required in a large
proportion in our diet like carbohydrates, fats and proteins. They are the main
component parts of diet and they are taken in a large quantity in our diet. They
are the main source of energy and body development.
2. Micro Nutrients : Micro means small. As per their name they are required in
small proportion in our diet like vitamins and minerals. They are essential for
our body to work properly and strengthening our immune system to resist
infections. They are considered as supplementary food. They act as defensive
food and help in proper functioning of various body organs.

2.2 NUTRITIVE AND NON-NUTRITIVE COMPONENTS OF DIET

(A)  NUTRITIVE COMPONENTS OF DIET
In our diet there are a large number of nutrients, nutritive and non-nutritive. Nutritive
components of diet are those components which contribute or provide energy or calories.
There are many nutritive components of diet which are mentioned here.
1. Proteins : Proteins are the basic structure of all living beings. These are the
building blocks of our body. Proteins are the main components of muscles,
tendons, ligaments, organs, glands and all living body fluids. These are complex
organic compound which are formed from a chain of aminoacid that contain
carbon, hydrogen and nitrogen.
 Sports & Nutrition 37
(i) Essential proteins : There are nine aminoacids which are taken from
food and they are not made in body. The sources of essential proteins are
pulses, milk, dairy products, soyabeans, meat, egg, etc. They are required
for growth of tissues.
(ii) Non-essential proteins : There are more than 13 essential proteins. Body
requires them in very less quantity as help in the synthesis of essential
proteins. The source of non-essential proteins are grains, dry-fruits,
vegetables.
FUNCTIONS OF PROTEINS
(i) It builds muscles, tissues and organs.
(ii) It is essential for growth, maintainance and repair of all cells.
(iii) It produces antibodies, improves immune system.
(iv) It transports the nutrients and oxygen in blood.
(v) It improves metabolism and digestion.
(vi) It is responsible for health of hair, nails, freshness of skin and strength of
bones.
2. Carbohydrates : Carbohydrates is also an essential nutritive component of food.
Carbohydrate is also a compound which is formed by the chemical composition
of carbon, hydrogen and oxygen. It provides energy. The individual, who
performs hard work, needs maximum amount of carbohydrate. If excess amount
of carbohydrate is taken in food by an individual, it always changes into fats and
after that it accumulates in fatty tissues. There are the main sources of energy.
Carbohydrates are of two types :
(i) Simple carbohydrates : Simple carbohydrates are those carbohydrates
which digest quickly. These are also known as monosaccharaides. These
are sweet in taste and soluble in water quickly for example glucose.
(ii) Complex Carbohydrates : Complex carbohydrates are polysaccharides.
These carbohydrates digest slowly. These are note sweet in taste and
insoluble in water example: starch
FUNCTIONS OF CARBOHYDRATES
(i) Carbohydrates are the main source of energy and provide energy for
working of body.
(ii) It works as fuel for the nervous system.
(iii) It activates metabolism.
3. Fats : Fat is also an essential nutritive component of food. It is made up of carbon,
hydrogen and oxygen. Fat provides heat and energy to the body. On the average
one gram of fat on burning gives 9 calories of energy. Fats are stored in body and
are used as emergency source of energy.
 38 Physical Education-XII

There are two types of fatty acids :

(i) Saturated Fatty Acids : They contain chain of carbon atoms. They are
found in food items like dairy products, cream, butter, coconut oil, palm
oil, ghee, animal fat, etc.
(ii) Unsaturated fatty acids : This fatty acid is found in the plants like peanuts
oil, soya oil, etc.
FUNCTIONS OF FATS
(i)
Fats are good sources of energy and they transport nutrients.
(ii)
It improves the functions of brain and nervous system.
(iii)
Omega-3 reduces the risk of abnormal heartbeats and slightly reduce
blood pressure.
(iv) It helps in absorption of vitamin A, E, D and K.
(v) Mono saturated fats increase good cholesterol (HDL) in body which
protects the heart.
4. Vitamins : Vitamins is also an important nutritive component of food just like
protein, carbohydrate and fats. Vitamins are very vital for healthy life. Vitamins
protect us from various types of diseases. Infact, vitamins increase immunity
power in our body against diseases. They do not provide energy but help repair
and maintenance of various tissues. Vitamins are divided into two groups :
(a) Fat-soluble Vitamins : These vitamins are easily dissolved in fat. They
come into our body through fats and they are stored in liver and fatty
tissues. These vitamins are A, D, E and K.
(i) Vitamin A : This vitamin is needed for normal growth and
development of eyes and skin. Night blindness and xeropthalmia
are the main diseases which are caused by the deficiency of vitamin
‘A’. This vitamin also has a negative effect on kidneys, nervous
system and digestive system.
Sources : Vitamin ‘A’ is mainly found in ghee, milk, curd, egg, yolk,
fish, papaya, tomato, orange, green vegetables, spinach, carrot and
pumpkin, etc.
(ii) Vitamin D : This vitamin is important for formation of strong
bones and teeth. This vitamin is also known as sunshine vitamin
as sunlight provides this vitamin. Deficiency of this vitamin causes
rickets in which the bones of the children are deformed.
Sources : The source of vitamin ‘D’ are milk, butter, green
vegetables, sunlight, cod liver oil, tomato, carrot, egg yolk, fish, etc.
(iii) Vitamin ‘E’ : This vitamin is important to protect the cell membrane
and acts as antioxidant. Its deficiency causes the death of the child
in the womb of the mother, abortions and miscarriages happen
 Sports & Nutrition 39
with the result that women loses their reproductive ability.This
vitamins is also essential for proper function of adrenal and sex
glands.
Sources : The rich sources of vitamin ‘E’ are wheat germ, nuts,
vegetables oils, dark green leafy vegetables like spinach and turnip,
mustard, sweet potatoes sprout seeds, sunflower seeds, jams, etc.
(iv) Vitamin K : Naturally produced by the bacteria in the intestine,
vitamin K is very essential for normal blood clotting. It also
promotes health of the bones. Its deficiency lead to excessive
bleeding. Generally blood continues to flow for longer time.
The requirement of this vitamin is more for pregnant ladies. Its
deficiency also causes anaemia.
Sources : This vitamin is mainly found in cauliflower, spinach,
cabbage, tomato, potato, green vegetables, wheat, egg and meat,
etc.
(b) Water soluble vitamins : These vitamins are soluble in water. These
vitamins cannot be stored in body. Hence, we need them from our food.
They can be destroyed by overcooking. They are easily absorbed by the
body and easy to dissolve in water. They are made up of nitrogen and
sulphur. The following vitamins fall in this category :
(i) Vitamin ‘B’ complex
(ii) Vitamin ‘C’
(i) Vitamin ‘B’ complex : These are 12 vitamins under vitamin ‘B’
complex. Important forms of vitamin B are stated below :
(a) Vitamin ‘B1’ or (Thiamin) : This vitamin is also called thiamin. This
is a colourless vitamin. Its taste is salty. Its smell is just like yeast.
It helps in metabolising carbohydrates. It maintains the health of
liver, kidneys, intestines, stomach and brain, etc. Deficiency of
vitamin B1 causes numerous ailments such as headache, skin beat
indigestion and beri-beri.
Sources : Fruits, vegetables, dairy products are rich sources of
vitamin B1.
(b) Vitamin B12 or Riboflavin : This vitamin is usually destroyed in
sunlight and in cooking the food for a longer time. It is yellow in
colour. It is very essential to keep the eyes, nose, mouth, lips and
tongue in a healthy state. Its deficiency causes retarded growth,
unhealthy skin and inflamed eyes. Its deficiency also decreases
immunity power of white blood corpuscles.
Sources : This vitamin is found in mostly fruits, vegetables, meat,
eggs, nuts, legume seeds.
(c) Vitamin B3 or (Niacin) : Vitamin B3 is known as Niacin. Its deficiency
 40 Physical Education-XII

causes pellagra in which skin sensitivity is lost and irritation over

skin.
Sources : Fruits, vegetables, dairy products.
(d) Vitamin B5 or (Pantothenic Acid) : The deficiency of vitamin B5
causes acne or face, depression, numbness, muscle cramps, fatigue,
apathy, restlessness.
Sources : Fresh fruits, vegetables, meat, fish, egg yolk, yeast, rice,
wheat and peas etc.
(e) Vitamin B6 or (Pyridoxine) : The deficiency of vitamin B6 causes
pediatric disease, weakness, confusion, insomnia, seizures, itchy
skin, greasy and peeling skin.
Sources : Vegetables seeds, legumes, fruits and nuts are the sources
of vitamin B6.
(f) Vitamin B7 or (Biotin) : The deficiency of vitamin B7 causes
hyperesthesia in children, skin inflammation, keratin functivities,
lack of appetite, anemia, etc.
(g) Vitamin B9 or Folic Acid : Folic acid is tasteless, odourless and
yellow in colour. Simple cooking can destroy this vitamin. It is very
essential for reproduction, and growth and development of body.
This vitamin is helpful in blood formation. The deficiency of folic
acid may cause loss of bucocytes.
Sources : Folic acid or vitamins B9 is found in spinach, liver and
yeast.
(h) Vitamin B12 : Its colour is red. This vitamin is usually destroyed
in cooking for a longer time. Its deficiency may cause anaemia,
paralysis, lack of power, retention power, celiac disease.
(ii) Vitamin C : This vitamin is required for maintenance of ligaments,
tendon, blood vessels, capillary walls and delicate lining causes
survey in which gums bleed. Its deficiency causes uncontrolled
bleeding, delayed blood clotting, etc.
Sources : Citrus fruits, like orange, grape, papaya, kiwi, strawberris,
vegetables like cabbage, spinach, turnip greens, sweet and white
potatoes, etc. are the rich sources of vitamin C.
5. Minerals : Minerals contain certain elements required by our body. They are
needed in small quantity but they are very necessary for proper growth and
development of our body. Their deficiency causes some diseases. They are
supplied in the form of salts by various food items.
There are 16 essential minerals : Calcium, phosphorus, potassium, sulphur,
sodium, chloride, magnesium, iron, zinc, copper, manganese, iodine, selenium,
molybdenum, chromium and fluoride.
(i) Calcium : Calcium is found in the largest amount in our body. Calcium
 Sports & Nutrition 41
is necessary to keep bones and teeth strong. Milk, yogurt, vegetables like
kale, broccoli and cabbage are good sources of calcium. The recommended
daily consumption of calcium is 1000 to 1200 mg/day.
(ii) Phosphorus : Phosphorus is also found abundantly in our body. It also
keeps our bones and teeth healthy. Daily intake of phosphorus is 700 mg/
day. It is also a main component in building energy and DNA. Milk, tofu,
oatmeal, dairy foods are the best sources of phosphurus.
(iii) Magnesium : It is found in bones and muscles of our body. It is required
for healthy bones, muscles and immunity system. It daily intake should
be 400 mg. Cashew, fish, beans, nuts, whole grains and spinach provide
magnesium in abandunt amount.
(iv) Iron : Iron is essential for the formation of blood. A large amount of iron
is found in red blood cells called ‘Hemoglobin’ and muscle cells called
‘Myoglobin’. Fish, beans, eggs, lentils, tofu, baked potatoes, cashews, dark
green vegetables are the rich sources of iron. It is suggested for consuming
20 mg per day.
(v) Copper : Small amount of copper is required in body. It functions as the
oxidizer of iron and it is necessary for proper growth and development
of bones, tissues like brain, heart, etc. Cashew, sunflower seeds, whole
grains, beans, nuts, potatoes, dried fruit, spinach, legumes, etc. provide
copper in rich proportion.
(vi) Potassium : It helps in maintenance of fluid in the body. It helps in
muscle growth and neuromuscular activities. It controls and balances
the electrical activity of heart and also helps in balancing the pH value
of blood. Cantaloupe, beans, potato, tomato, chicken, fish, beef, orange,
banana, etc. are the good sources of potassium.
(vii) Flouride : It can be obtained from drinkable water. It is found in teeth and
bones. It is essential for the protection of enamel and prevention of dental
cavities.
(viii) Iodine : Deficiency of iodine can cause goitre. It is also essential for the
formation of thyroid harmones are necessary for the proper functioning
of body metabolism. It also developes bones and brain properly during
pregnancy and infancy. Salt, seafood and seawater fish are the primary
source of iodine.
(ix) Cobalt : It is the part of vitamin B12. It is helpful in forming blood cells.
One can get cobalt and vitamin B12 from animal foods.
(x) Sulphur : It is helpful in maintenance of healthy skin, hair and nails.
Brocalli and sea food are the sources of sulphur.
(xi) Selenium : It is essential for reproduction and synthesis of DNA. It can
protect us against cancer, cheese, tuna, nuts, etc. are good sources for
selenium.
(xii) Chromium : It is essential for the proper functioning of metabolism. It
 42 Physical Education-XII

transports glucose to cell and in this way balances blood sugar level.
broceoli, barley, green beans, tomato, etc. are the sources of chromium.
(xiii) Chloride : Chloride works with sodium to balance fluids. It helps in
maintenance of pH value of the body. It plays an active role in production
of digestive juices. Sodium chloride (salt) is the good source of chloride.
(xiv) Sodium : Sodium helps in the contraction of our muscles and in the
conduction of nerve impulses, maintains correct balance of fluid in the
cells and supports the absorption of other nutrients include chloride,
amino acid and glucose.
(xv) Zinc : It is helpful in eliminating infections and strengthening immunity
power. Chicken, beans, beafs and nuts can be the good sources of zinc.
(xvi) Manganese : It help in cyzymatic reactions, tissue development and
reproduction in humans, tea, whole grains and beans are the good sources
of mangnese.
(B)  NON-NUTRITIVE COMPONENTS OF DIET 
Non-nutritive are those components of food,
which do not give energy or calories. They do
not have nutritional value and are added to food
and beverage products. They are designed to
make the food smell better, taste better, last long
and look better. Following are the non-nutritive
components of diet :
1. Fibre or Roughage : Fibre or roughage
has no nutrient value. Hence, is included
in non- nutritive components of diet. It
is undigested part of food. It consists of
water and improves intestinal function
by adding bulk to food. They help
maintain overall health of the body.
Roughage or fibre is of two types :
(a) Soluble Fibre Fig. : Quantity of water in various
foodstuffs
(b) Insoluble Fibre
Soluble fibre can dissolve in water, whereas insoluble fibre cannot. The soluble
fibre reduces blood sugar fluctuation and lowers cholesterol. Insoluble fibre is a
good stool softener. Usually 30 grams of fibre is recommended for adult per day.
Both types of roughage or fibre are equally significant for human beings. Fibre
is helpful in decreasing the risk of heart disease and preventing certain types of
cancer.
Sources : Fresh fruits, vegetables, wheat, oats, root, connective tissues of meat
and fish are very good sources of roughage.
 Sports & Nutrition 43
2. Water : Water is also an essential component of diet. With the help of water the
nutrients are carried through blood to the various cells of body. Human body has
70% of water. It maintains the health and integrity of every cell in our body. It
maintains the body temperature through sweating. It helps in digestion of food
and prevents constipation. The deficiency of water in body causes dehydration.
Most foods contain water. Generally 50% of water intake comes from food and
remaining intake comes from drinking water. We should drink 12-15 glasses of
water. Requirements of water may be fulfilled with other fluids like juice, coffee,
tea, milk and soups, etc.
3. Flavour Compounds : The flavours are derived from both nutritive and non-
nutritive components of food. Sometimes it becomes very difficult to know the
source of a specific flavour. An acidic food provides sour taste while alkaline one
provides a bitter taste.
4. Colour Compounds : The food or diet is prepared more appetizing and attractive
to see by the wide reflection of colours made possible through pigments. Natural
pigments are found in fruits and vegetables. The colours from animal products
and grains are less bright. There are various colours of fruits and vegetables such
as red, orange, yellow, blue, green and cream.
5. Preservatives : The components which have the ability to stop the microbial
growth are added to food and beverages. They are considered addictives. They
are often regulated. Their identification and concentration must be determined
before adding to the food.
6. Plant Compounds : There are some other plant compounds which contain other
nutritive substances. When these substances ingested they may have beneficial
or harmful effects. Many compounds that inhibit cancer. There are a number of
harmful substances in plants which have harmful effects if ingested in excess.
Caffeine is such an example if it is taken in excess quantity it may increase heart
rate, secretion of stomach and urination.

2.3 EATING FOR WEIGHT CONTROL – A HEALTHY WEIGHT,

THE PITFALLS OF DIETING, FOOD INTOLERANCE A FOOD
MYTHS
Eating for weight control : If a person is overweight, then it becomes essential to lose
weight in order to remain healthy and reduce chances of many diseases like heart diseases.
To maintain desirable body weight one has to change his eating habits. Attempts to lose
weight quickly, often result in the loss of body water and protein. This is not good as
protein and water loss is regained quickly.
According to national institute of Health, “A healthy weight is considered to be
one that is between 19 and 25 (BMI). If the BMI is between 25-29 an adult is considered
overweight. If the BMI is 30 or greater, the person is considered to be obese.”
 44 Physical Education-XII

In simple words, it can also be said that a healthy weight is that weight which lowers
the risk for various healthy problems such as heart diseases, stroke, high blood pressure
and diabetes, etc. The following steps can help in controlling weight and consistent
weight loss :
1. It reduces the calorie content of diet.
2. It reduces the intake of fat and cholestrol enhancing foods.
3. It stays away from fried foods.
4. It emphasizes fruits, vegetables whole grains and fat free and or low-fat milk and
milk products.
5. Fruits are excellent source of energy and nutrition. They improve blood
circulation, improve immune system and manage the weight.
6. It avoids taking foods containing too much sugar, specially refined sugar.
7. It develops the habit of taking a glass of water before meals.
8. Calcium in any form is food for body and helps maintain a good body weight.
Top calcium rich foods are cheese, milk, yogurt, sardines, spinach, turnip and
collard greens, etc.
9. Green tea is a great health booster which helps maintain a good body weight.
10. Avoid snacks including chololates and nuts.
11. Change your mental attitude towards food. Be determined not to overeat even
if the food is delicious. The ideal height and body weight chart is given in the
charts given.
IDEAL HEIGHT/WEIGHT CHART
Healthy weight : A healthy weight is one that is right for your body type and is based on
your body mass index (BMI) and the size of your waist.
Method to calculate BMI : If you want to know your body mass index, then divide
your body weight in Kg. by your height in metre square viz.
Weight in Kg. Weight
Body Mass Index (BMI) = or
(Height in m) 2 Height × Height

The WHO criteria for underweight, healthy or normal weight, overweight and
obesity by BMI.
 Sports & Nutrition 45

Category BMI

Under Weight <18.5

Normal Weight 18.5 – 24.9
Over Weight 25 – 29.9
Obesity Class I 30 – 34.9
Obesity Class II 35 – 39.9
Obesity Class III > 40

So, you can come to know about your weight category after having a glance at these
criteria.
Significance of Healthy Weight : Reading and maintaining a healthy weight is
important for overall health. It can help you prevent and control many diseases. An
overweight or obese person is at higher risk of developing serious health like high blood
pressure, heart diseases, type-2 diabetes, gallstones, breathing problem, etc. Maintaining
a healthy weight lowers your risk for developing such life threatening diseases and gives
you more energy to enjoy your life.
Factors which contribute to Healthy Weight : There are many factors which
contribute to a person’s weight. These factors include environment, family, history,
genetic, metabolism, behaviour and habits, etc.
THE PITFALLS OF DIETING
Now-a-days everybody wants to remain slim and trim. The persons, who are overweight
or obese also want to reduce or lose weight. They use various methods of weightloss.
Most of them adhere to dieting to lose weight. In starting dieting produces good results.
But after initial success it adds more weight later on. Even research studies indicate that
90% of the dieters gain all of their weight back. We know that losing weight is not as
simple as it sounds. Eat less and exercise more to burn calories. We know this scientific
fact but it is difficult to implement. The major pit falls of dieting are discussed ahead :
1. Lack of proper nutrients : Dieting leads to limit major nutrients severly. You
cut out carbohydrates, fats, proteins and other nutrients. Try to understand that
your body needs all forms of nutrients. To keep your healthy, understand how
much amount of particular nutrients are required for your body and follow
accordingly.
2. Extreme reduction of calories : For dieting intake of calories are reduced
extremely. Research studies indicate that 1800 calories a day cannot meet all the
nutritional requirements of an individual. If you reduce more intake of calories
it will produce, a huge weightloss. It can be dangerous for you.
3. Skipping meals : It is fact that if you have good metabolic rate, you can maintain
 46 Physical Education-XII

or lose weight. If it is low you gain weight very easily. So, if you skip meals, it
will lower your metabolism to conserve energy.
4. Underestimating how much you eat : It is a fact that most of the dietors
underestimate the number of calories they consume. To make yourself aware
keep a detailed food chart of journal.
5. Liquid calories : Alcohol, fizzy drinks, squashes, cold drinks, packed juices, etc.
add a lost of calories. Research suggests that drinking calories contribute a lot in
weight gain. Be very careful by sticking to diet drinks.
6. Not performing exercise : If you do on dieting and do not perform exercise it
will not work properly. Instead of losing weight you are likely to gain weight. As
a matter of fact, exercise has a positive effect on metabolism and also helps burn
some extra calories. Exercise increases metabolic rate which ultimately reduces
body weight. So, dieting is beneficial if you perform exercise along with it.
7. Infrequent Eating : Dieting leads to infrequent eating. While cutting calories is
important, you should try to eat a small, nutritions meal every 3 to 4 hours to
keep your metabolism going. Always have breakfast within an hour of waking
up to give a good start to your day.
8. Not getting enough proteins : Dieting will cut down your protein intake. Proteins
are very important for your healthy body. They help you feel more alert. Adding
peanut butter to your toast in the breakfast or a few walnuts to your cereal or
even a boiled egg will supply you proteins.
9. Weakness on body parts : Muscles become weak and bone density decreases,
and reduces joint and bone life.
FOOD INTOLERANCE
Food intolerance is more common than food allergy. Food intolerance is a term used
widely for varied physiological responses associated with a particular food. In simple
responses associated with a particular food. In simple words food intolerance means the
individual elements of certain food that cannot be properly processed and absorbed by
our digestive system.
Causes of Food Intolerance
(i) Inactivity of enzymes responsible for breaking down or absorbing of food
elements
(ii) Cellac disease
(iii) Organic chemicals present in food
(iv) Illness
(v) Diet related problems
(vi) Lifestyle with erratic food intakes
(vii) High intake of refined foods
(viii) Poor intake of dietary fibres
 Sports & Nutrition 47
Symptoms of food intolerance
(i) Gas cramps or bloating
(ii) Stomach pain
(iii) Diarrhoea
(iv) Headache
(v) Vomitting
(vi) Heart-burn
Management of Food Intolerance : Individuals can try minor changes to diet to
exclude food causing clear cut reactions. If you are not able to know the food which
causes problem you should seek expert medical help. Guidance can also be provided
by your general practitioner to assist in diagnosis and management. For managing
food intolerance fructose intolerance therapy, lactose intolerance therapy and hestmine
intolerance therapy can be applied.
Food Myths : There are many myths related to food 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 confuse most of the individuals. We believe in such myths
because they sound like they could be true. The most common food myths are stated
below :
Myth 1 : Carbohydrates make you fat.
Fact : Carbohydrates are the source of energy. Taking right amount of carbohydrates
is not responsible for making you fat. Actually, having too much carbohydrates make
you fat.
Myth 2 : Eating eggs raises cholesterol level and are therefore bad for health.
Fact : One egg a day is not harmful.
Myth 3 : Microwaving of food destroy nutrients.
Fact : Overcooking may destroy nutrients whether it is cooked over burner or in
microwave.
Myth 4 : Low for milk has less calcium than full fat milk.
Fact : Skimmed and semi skimmed milk have more calcium because calcium is in
watery part and not in creamy part of milk.
Myth 5 : Vegetarians cannot build muscles.
Fact : Vegetarians can be as muscular as meat eater by getting their proteins from
vegetable sources such as cheese, nuts, pulses and grains.
Myth 6 : Healthy food is expensive.
Fact : Tinned, stored, packed, off-seasonal food is expensive whereas local, seasonal
food in expensive cheap and easily available, moreover, it is more nutrients.
Myth 7 : Only overweight persons need exercise
Fact : Many people think that exercises help lose weight and they do not need to
 48 Physical Education-XII

lose weight whereas exercise help keep us healthy physically and mentally. Moreover it
manages stress of life and develops socialization.
Myth 8 : Adding salt in food means adding sodium in food. Which is harmful for
health.
Fact : Salt is the source of iodine. Which is required in right amount to keep the body
away from disease like goitre. Apart from the myths mentioned above there are many
myth common among people which are totally baseless, For example :
(i) A raw food provides enzymes that are essential for digestion.
(ii) All saturated fats raises blood cholesterol.
(iii) Added sugar is always bad for an individual.
(iv) Fried foods are always two fatty.
(v) Processed food has no place in healthy diet.
(vi) Pasteurization destroys vitamins and minerals in milk.
(vii) Drinking tea causes dehydration.
(viii) It is important to fat periodically to cleanse toxins from body.
(ix) Food eaten late night is more fattening.
(x) Slow metabolisms prevents weight loss.
 Sports & Nutrition 49

Important Questions
VERY SHORT ANSWER TYPE QUESTIONS
1. What do you mean by balanced diet? (2012)
2. What do you mean by nutrition?
3. Give a definition of nutrition?
4. What is bulimia?
5. Define nutritive components?
6. Discuss non-nutritive components. (All India, 2015)
7. Name the essential elements of a balanced diet.
8. Describe the sources of carbohydrates.
9. Discuss about proteins.
10. What do you mean by vitamins?
11. What do you meany by eating disorders?
12. What is anorexia nervosa?
13. Define healthy weight
14. Define food myth.
15. What is food intolerance? (All India 2017, 2018)
16. What are fats?
SHORT ANSWER TYPE QUESTIONS (3 MARKS)
1. Give your view point on ‘Balanced Diet.’
2. What do you mean by macro and micro nutrients?
3. What do you meany by nutritive and non-nutritive components of diet?
4. Write the symptoms of anorexia nervosa.
5. Write a short note on vitamins.
6. Briefly discuss the various types of minerals.
7. What is roughage? Explain in brief.
8. Briefly explain about eating disorder.
9. Briefly explain the role of individual in the prevention of bulimia.
10. Briefly explain any two food myths.
11. Explain balanced diet along with its essential elements.
12. Write a note on anorexia nervosa.
13. Discuss any four pitfalls of dieting.
14. Explain the prevention and treatment of bulimia.
15. Discuss the causes and symptoms of anorexia nervosa.
 50 Physical Education-XII

16. Discuss the causes and management of food intolerance.

17. Explain the food myths.
18. Write a short note on binge eating disorder.
19. Write a note on significance of weight control.
LONG ANSWER TYPE QUESTIONS (5 MARKS)
1. Explain balanced diet discussing its all elements in detail.
2. Discuss the role of diet in performance of sports.
3. Write an article on ‘the factor affecting diet.’
4. What are the dangers or pitfalls of a dieting programme?
5. Describe various types of vitamins discussing their functions and sources.
6. Explain eating disorders in detail.
7. Discuss the role of carbohydrates, fats, proteins and vitamins in sports
performance.
8. Write the symptoms, prevention and management of food intolerance.
9. Make a list of some food myths.
 Sports & Nutrition 51

Solved Practice Questions

VERY SHORT ANSWER TYPE QUESTIONS
Q1. What do you mean by balanced diet?
Ans. The diet which consists of all the essential food constituents viz. protein,
carbohydrates, fats, vitamins, minerals and water in correct proportion is called
balanced diet.”
Q2. What is bulimia?
Ans. Bulimia is an eating disorder in which a person eats excessive amount of food and
then vomits it in order not to gain weight. In fact, bulimia is an eating disorder
in which an individual binges on food or has regular episodes of overeating and
feels a loss of control. After that the individual uses various means or methods
such as vomiting or using laxatives to prevent weight gain.
Q3. Describe the sources of carbohydrates.
Ans. The sources of carbohydrates are fruits, vegetables, (Potato, Carrot) low fat milk,
honey, jam, table sugar candy. The main sources of complex carbohydrates are
vegetables, cereals (What, Rice, Maize, Bajra) bread, whole pulses such as channa
dal, moong dal, rajma.
Q4. What do you mean by vitamins ?
Ans. Vitamins is also an important nutritive component of food just like protein,
carbohydrate and fats. Vitamins are very vital for healthy life. Vitamins protect
us from various types of diseases. Infact, vitamins increase immunity power
in our body against diseases. They are important for metabolism of fats and
carbohydrates. They do not provide energy but help repair and maintenance of
various tissues. They are required in very small quantity, however, if our diet
is lacking in these vitamins, they cause certain diseases known as deficiency
diseases. There are 13 vitamins but the important vitamins are A, B, C, D, E
and K.
Q5. Discuss about Proteins.
Ans. Proteins are the basic structure of all living cells. The protoplasm is formed by
protein which is the base of living cells. These are complex organic compounds
which form chain of amino acids that contain carbon, hydrogen and nitrogen.
Proteins are main components of muscles, tendoris, ligaments, organs, glands
and all living body fluids like enzymes, hormones and blood.
Q6. What is Vitamin K?
Ans. Naturally produced by the bacteria in the intestine, vitamin K is very important
for normal blood clotting. It also promotes health of the bones. Its deficiency lead
to excessive bleeding. Generally blood continues to flow for longer time. The
requirement of this vitamin is more for pregnant ladies. Its deficiency also causes
 52 Physical Education-XII

anaemia.This vitamin is mainly found in cauliflower, spinach, cabbage, tomato,

potato, green vegetables, wheat, egg and meat, etc.
Q7. Define eating disorder.
Ans. Eating disorders are the conditions defined by abnormal eating habits that
may involve either insufficient or excessive food intake or determent of an
individual’s physical and mental health. In case of eating disorders individuals
eat in extremely small amounts of food or they start severly overeating. Eating
disorders affect an individual’s mental and physical health. Eating disorders
among very young persons can hinder their growth and development.
Q8. What is anorexia nervosa?
Ans. In this eating disorder, it is characterised by food restriction and irrational of fear
of gaining weight as well as a distorted body self-perception. In this disorder, the
person restricts the amount of food because of fear of gaining weight. This eating
disorder causes metabolic and harmonal disorder.
Q9. What is food myth?
Ans. There are many myths related to food 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 confuse most of the individuals. We believe in such
myths because they sound like they could be true.
Q10. What is the need of food supplement for children?
Ans. The diet that children take may be lacking in nutrients which their needs. So the
food supplement sometimes becomes urgent for children.
SHORT ANSWER TYPE QUESTIONS (3 MARKS)
Q1. Explain balanced diet along with its essential elements.
Ans. Meaning of balanaced diet : “A diet which consists of all the essential food
constituents, viz. protein, carbohydrates, fats, vitamins, minerals and water in
correct proportion is called balanced diet.”
The diet which contains all essential components like carbohydrates, proteins,
vitamins, fats, minerals, etc. in right proportion is known as balanced diet.”
In fact, every individual does not require same type of diet. It differs from person
to person. The following points are essential to note for balanced diet :
1. It must contain all the essential constituents in adequate amount.
2. There must be definite proportion between the different constituents of
food. The proper ratio between proteins, fats and carbohydrates should be
1 : 1 : 4.
3. The food should be easily digestible.
4. Cooking of food is necessary because it sterilizess food stuffs and makes it
palatable and easily digestible.
 Sports & Nutrition 53
Q2. Discuss proteins along with its functions.
Ans. Proteins are the basic structure of all living cells. The protoplasm is formed by
protein which is the base of living cells. These are complex organic compounds
which form chain of aminoacids that contain carbon, hydrogen and nitrogen.
Proteins are main components of muscles, tendons, ligaments, organs, glands
and all living body fluids like enzymes, hormones and blood. There are over 20
different amino acids. Our body change these amino acids into proteins. Lack of
proteins may cause marasmus, kwashiorkor and hair loss. There are two type of
proteins.
(i) Essential proteins : There are 9 amino acids which are taken from food and
they are not made in body. They source of essential proteins are pulses,
milk, dairy products, soyabeans, meat, egg, etc.
(ii) Non-essential proteins : There are more than 13 essential proteins. Body
requires them in very less quantity as help in the synthesis of essential
proteins. The source of non- essential proteins are grains, dry-fruits,
vegetables.
Function of Proteins
(i) It builds muscles, tissues and organs.
(ii) It is essential for growth, maintainance and repair of all cells.
(iii) It produces antibodies, improves immune system.
(iv) It transports the nutrients and oxygen in blood.
(v) It improves metabolism and digestion.
(vi) It is responsible for health of hair, nails, freshness of skin and strength of
bones.
Q3. Write a note on significance on weight control.
Ans. If a person is overweight, then it becomes essential to lose weight in order to
remain healthy and reduce chances of many diseases like heart diseases. To
maintain desirable body weight one has to change his eating habits. Attempts to
lose weight quickly, often result in the loss of body water and protein. This is not
good as protein and water loss is regained quickly.
According to national institute of Health, “A healthy wieight is considered to
be one that is between 19 and 25 (BMI). If the BMI is between 25-29 an adult is
considered overweight. If the BMI is 30 or greater, the person is considered to be
obese.”
In simple words, it can also be said that a healthy weight is that weight which
lowers the risk for various healthy problems such as heart diseases, stroke, high
blood pressure and diabetes, etc. The following steps can help in controlling
weight and consistent weight loss.
1. Reduce the calorie content of diet.
2. Reduce the intake of fat and cholesterol enhancing foods.
 54 Physical Education-XII

3. Stay away from fried foods.

4. Emphasizes fruits, vegetables whole grains and fat free and or low-fat milk
and milk products.
5. Fruits are excellent sources of energy and nutrition. They improve blood
circulation, improve immune system and manage the weight.
Q4. Write the pitfalls of dieting.
Ans. The persons, who are overweight or obese also want to reduce or lose weight.
They use various methods of weight loss. Most of them adhere to dieting to lose
weight. In starting dieting produces good results. But after initial success it adds
more weight later on. Even research studies indicate that 90% of the dieters gain
all of their weight back. We know that losing weight is not as simple as it sounds.
Eat less and exercise more to burn calories. We know this scientific fact but it is
difficult to implement. The major pitfalls of dieting are discussed ahead :
1. Lack of proper nutrients : Dieting leads to limit major nutrients severly.
You cut out the carbohydrates, fats, proteins and other nutrients. Try to
understand that your body needs all forms of nutrients.
2. Extreme reduction of calories : For dieting intake of calories are reduced
extremely. Research studies indicate that 1800 calories a day cannot meet
all the nutritional requirements of an individual. If you reduce more intake
of calories it will produce, a huge weightloss. It can be dangerous for you.
3. Underestimating how much you eat : It is a fact that most of the dieters
underestimate the number of calories they consume. To make yourself
aware keep a detailed food chart of journal.
Q5. Discuss briefly food intolerance.
Ans. Food Intolerance : Food intolerance is more common than food allergy. Food
intolerance is a term used widely for varied physiological responses associated
with a particular food. In simple responses associated with a particular food. In
simple words food intolerance means the individual elements of certain food
that cannot be properly processed and absorbed by our digestive system.
Causes of Food Intolerance
(i) Inactivity of enzymes responsible for breaking down or absorbing of food
elements.
(ii) Cellac disease
(iii) Organic chemicals present in food
(iv) Illness
(v) Diet related problems
(vi) Lifestyle with erratic food intakes
(vii) High intake of refined foods
(viii) Poor intake of dietary fibres
 Sports & Nutrition 55
Symptoms of Food Intolerance : Gas cramps or bloating, stomach pain, diarrhoea,
headache, vomitting, heart-burn.
Management of Food Intolerance : Individuals can try minor changes to diet to
exclude food causing clear cut reactions. For managing food intolerance fructose
intolerance therapy, lactose intolerance therapy and hestmine intolerance
therapy can be applied.
Q6. What is roughage ? Explain in brief.
Ans. Fibre or roughage has no nutrient value. Hence, it is included in non-nutritive
components of diet. It is undigested part of food. It consists of water and improves
intestinal function by adding bulk to food. They help maintain overall health of
the body. Roughage or fibre is of two types :
(a) Soluble Fibre
(b) Insoluble Fibre
Soluble fibre can dissolve in water, whereas in soluble fibre cannot. The soluble
fibre reduces blood sugar fluctuation and lowers cholesterol. Insoluble fibre is a
good stool softener. Usually 30 grams of fibre is recommended for adult per day.
Both types of roughage or fibre are equally significant for human beings. Fibre
is helpful in decreasing the risk of heart disease and preventing certain types of
cancer.
Sources : Fresh fruits, vegetables, wheat, oats, root, connective tissues of meat
and fish are very good sources of roughage.
LONG ANSWER TYPE QUESTIONS (5 MARKS)
Q1. Describe the various types of vitamins discussing their functions and sources.
Ans. Vitamins is also an important nutritive component of food just like protein,
carbohydrate and fats. Vitamins are very vital for healthy life. Vitamins protect
us from various types of diseases. Infact, vitamins increase immunity power
in our body against diseases. They are important for metabolism of fats and
carbohydrates. They do not provide energy but help repair and maintenance of
various tissues. They are required in very small quantity, however, if our diet
is lacking in these vitamins, they cause certain diseases known as deficiency
diseases. There are 13 vitamins but the important vitamins are A, B, C, D, E and
K. Most of the vitamins are obtained from our food except vitamin D and K
which are produced by body. Vitamins are divided into two groups :
(a) Fat-soluble Vitamins : These vitamins are easily dissolved in fat. They come
into our body through fats and they are stored in liver and fatty tissues.
These vitamins are A, D, E and K.
(i) Vitamin A : Dr. Maccollum discovered vitamin ‘A’. This vitamin is
yellow in colour. This vitamin is needed for normal growth and
development of eyes and skin. The ultraviolet rays of the sun can also
destroy this vitamin. It may be destroyed at normal temperature in
56 Physical Education-XII

the presence of oxygen. Due to the deficiency of vitamin ‘A’ numerous

diseases can attack a person.
Sources : Vitamin ‘A’ is mainly found in ghee, milk, curd, egg, yolk,
fish, papaya, tomato, orange, green vegetables, spinach, carrot and
pumpkin, etc.
(ii) Vitamin D : This vitamin is important for formation of strong bones
and teeth. This vitamin is also known as sunshine vitamin as sunlight
provides this vitamin. Deficiency of this vitamin causes rickets in
which the bones of the children are deformed.
Sources : The source of vitamin ‘D’ are milk, butter, green vegetables,
sunlight, cod liver oil, tomato, carrot, egg yolk, fish, etc.
(iii) Vitamin ‘E’ : This vitamin is important to protect the cell membrane
and acts as antioxidant. Its deficiency causes the death of the child
in the womb of the mother, abortions and miscarriages happen with
the result that women loses their reproductive ability. Its deficiency
also causes weakness in muscles and heart does not function properly.
This vitamins is also essential for proper function of adrenal and sex
glands.
Sources : The rich sources of vitamin ‘E’ are wheat, gram, nuts,
vegetables oils, dark green leafy vegetables like spinach and turnip,
mustard, sweet potatoes sprouted seeds, sunflower seeds, jams, etc.
(iv) Vitamin K : Naturally produced by the bacteria in the intestine, vitamin
K is very important for normal blood clotting. It also promotes health
of the bones. Its deficiency lead to excessive bleeding. Generally blood
continues to flow for longer time. The requirement of this vitamin is
more for pregnant ladies. Its deficiency also causes anaemia.
Sources : This vitamin is mainly found in cauliflower, spinach, cabbage,
tomato, potato, green vegetables, wheat, egg and meat, etc.
(b) Water soluble vitamins : These vitamins are soluble in water. These vitamins
cannot be stored in body. Hence, we need them from our food. They can
be destroyed by over cooking. They are easily absorbed by the body and
easy to dissolve in water. They are made up of nitrogen and sulphur. The
following vitamins fall in this category :
(i) Vitamin ‘B’ complex (ii) Vitamin ‘C’
(i) Vitamin ‘B’ complex : These are 12 vitamins under vitamin ‘B’ complex
B1, B2, B3, B4, B5, B6, B7, B8, B9, B12. vitamin B1.
(ii) Vitamin C : Vitamin C is also named as ascorbic acid. This vitamin
is required for maintenance of ligaments, tendon, blood vessels,
capillary walls and delicate lining causes survey in which gums bleed.
Its deficiency causes uncontrolled bleeding, delayed blood clotting,
etc.
 Sports & Nutrition 57
Q2. Write an essay on pitfalls of dieting.
Ans. The Pitfalls of Dieting : Nowadays everybody wants to remain slim and trim.
The persons, who are overweight or obese also want to reduce or lose weight.
They use various methods of weightloss. Most of them adhere to dieting to lose
weight. In starting dieting produces good results. But after initial success it adds
more weight later on. Even research studies indicate that 90% of the dieters gain
all of their weight back. We know that losing weight is not as simple as it sounds.
Eat less and exercise more to burn calories. We know this scientific fact but it is
difficult to implement. The major pitfalls of dieting are discussed ahead :
1. Lack of proper nutrients : Dieting leads to limit major nutrients severly.
You cut out the carbohydrates, fats, proteins and other nutrients. Try to
understand that your body needs all forms of nutrients. To keep your
healthy, understand how much amount of particular nutrients are required
by your body and follow accordingly.
2. Extreme reduction of calories : For dieting intake of calories are reduced
extremely. Research studies indicate that 1800 calories a day cannot meet
all the nutritional requirements of an individual. If you reduce more intake
of calories it will produce, a huge weightloss. It can be dangerous for you.
3. Skipping meals : It is fact that if you have good metabolic rate, you can
maintain or lose weight. If it is low you gain weight very easily. So, if you
skip meals, it will lower your metabolism to conserve energy.
4. Underestimating how much you eat : It is a fact that most of the dieters
underestimate the number of calories they consume. To make yourself
aware keep a detailed food chart of journal.
5. Liquid calories : Alcohol, fizzy drinks, squashes, cold drinks, packed
juices, etc. add a lost of calories. Research suggests that drinking calories
contribute a lot in weight gain. Be very careful by sticking to diet drinks.
6. Not performing exercise : If you do on dieting and do not perform exercise
it will not work properly. Instead of losing weight you are likely to gain
weight. As a matter of fact, exercise has a positive effect on metabolism
and also helps to burn some extra calories. Exercise increases metabolic
rate which ultimately reduces body weight. So, dieting is beneficial if you
perform exercise along with it.
7. Infrequent Eating : Dieting leads to infrequent eating. While cutting
calories is important, you should try to eat a small, nutritious meal every 3
to 4 hours to keep your metabolism going. Always have breakfast within an
hour of waking up to give a good start to your day.
8. Not getting enough proteins : Dieting will cut down your protein intake.
Proteins are very important for your healthy body. They help you feel more
alert. Adding peanut butter to your toast in the breakfast or a few walnuts
to your cereal or even a boiled egg will supply you proteins.
 58 Physical Education-XII

Q3. Make a list of some food myths.

Ans. Food Myths : There are many myths related to food 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 confuse most of the individuals. We believe in
such myths because they sound like they could be true. The most common food
myths are stated below :
1. Eating eggs raises cholesterol levels and are, therefore, bad for your health.
But taking one egg a day is not harmful.
2. Carbohydrates make you fat. Actually having too much carbohydrates
make you fat.
3. A raw food diet provides enzymes that are essential for digestion.
4. Microwaving of food destroys nutrients.
5. Radiations from microwave creates dangerous compounds in your food.
6. Eating something throughout the day keeps the metabolism working and
helps in controlling weight.
7. Low fat milk has less calcium than full fat milk. Actually skimmed and
semi-skimmed milk have more calcium because calcium is in watery part
and not in creamy part of milk.
8. Vegetarian cannot build muscles. The fact is that a vegetarian can be as
muscular as meat a eater by getting their proteins from vegetables sources
such as cheese, nuts, pulses and grains.
9. Healthy food is expensive. Tinned, stored, packed or off seasonal food is
expensive whereas local and seasonal food is inexpensive and cheap and
easily available, moreover, it is more nutritious.
10. Only overweight persons need exercises. Many people think that exercises
help lose weight and they do not need to lose weight whereas exercises help
keep us healthy physically and mentally. Moreover it manages stresses of
life and develops socialization.
11. Adding salt in a food means adding sodium to the food.
12. All saturated fats raise blood cholesterol.
13. Added sugar is always bad for an individual.
14. Fried foods are always too fatty.
15. Processed food has no place in a healthy diet.
16. Pasteurization destroys vitamins and minerals in milk.
17. Drinking tea causes dehydration.
18. It is important to fast periodically to cleanse toxins from your body.
19. Food eaten late night is more fattening.
20. Slow metabolism prevents weight loss.
 Sports & Nutrition 59

Multiple Choice Question

1. Healthy BMI for Indians is :
(a) 28 to 30 (b) 18 to 23
(c) Less than 18 (d) More than 23
2. What is ideal fat loss per week for an average person?
(a) 100 gms (b) 200 gms
(c) 400 gms (d) 500 gms
3. The condition in which elements of certain foods are not properly absorbed
by our digestive system is...
(a) food intolerance (b) bulmia nervosa
(c) eating disorder (d) anorexia nervosa
4. Fibre and phytonutrients are ...
(a) nutritive (b) calorie rich
(c) non nutritive (d) fat rich
5. Which of the following is not an eating disorder?
(a) Food intolerance (b) Bulmia nervosa
(c) Anorexia nervosa (d) Healthy BMI
6. Hair and nails are made up of...
(a) protein (b) fibre
(c) carbohydrates (d) fat
7. Glucose energy is stored as...
(a) sucrose (b) glucose
(c) fructore (d) golgibody
8. Eggs are main source of...
(a) fats (b) carbohydrates
(c) vitamins (d) proteins
9. Which food is known as ‘muscle-building’ food?
(a) Proteins (b) Fats
(c) Vitamins (d) Carbohydrates
10. Nutrients are divided into groups
(a) 2 (b) 6
(c) 4 (d) 8
11. How many vitamins make Vitamin B complex?
(a) Four (b) Eight
(c) Six (d) Ten
 60 Physical Education-XII

12. What is the correct formula to get BMI.

Weight in kg Weight
(a) (b)
(Height in m) 2 Height × Height
(c) ‘a’ and ‘b’ both (d) None of the above
13. Which of the following group A food is rich in vitamin ‘C’?
(a) Orange, grapes, papaya (b) Potato, butter, water
(c) Ghee, milk, curd (d) Rice, wheat, maize
14. What is the colour of vitamin B12 ?
(a) Red (b) Black
(c) Blue (d) Yellow
15. Which of the following is helpful in normal blood clotting?
(a) Vitamin C (b) Vitamin K
(c) Vitamin A (d) Vitamin B
16. What helps in absorption of vitamin D and vitamin K?
(a) Proteins (b) Minerals
(c) Fats (d) Water
17. Complex carbohydrates are made up of...
(a) starch (b) vitamin
(c) minerals (d) sugar
18. Micro nutrients consist...
(a) carbohydrates, fats (b) vitamins and minerals
(c) mineral and salt (d) all of the above
19. What is the ideal percentage of carbohydrates in food?
(a) 60 – 70 (b) 70 – 80
(c) 80 – 90 (d) 90 – 100
20. Main source of complex carbohydrates is...
(a) orange, grapes, pappya (b) ghee, butter, curd
(c) wheat, rice, bread, pulses, etc. (d) green and leafy vegetables
21. Water soluble vitamins are...
(a) Vit ‘A’ (b) Vit ‘B’
(c) Vit ‘C’ (d) Vit B and Vit C
22. Which of the following is not a reason of food intolerance?
(a) High intake of refined foods (b) Weakness
(c) Cellac disease (d) None of the above
 Sports & Nutrition 61
23. Night blindness is caused due to the deficiency of ...
(a) Vitamin K (b) Vitamin D
(c) Vitamin A (d) Vitamin C
24. Which nutrients are known as defensive food?
(a) Macronutrients (b) Micronutrients
(c) Both macro and micro nutrients (d) None of the above
25. The energetic food consists of various types of essential chemicals for our
body termed as
(a) Diet (b) Nutrients
(c) Energy (d) Carbs
26. Sugar, sweets, bread are rich sources of–
(a) carbohydrates (b) fats
(c) proteins (d) roughage
27. Sunlight is a source of–
(a) Vitamin A (b) Vitamin B
(c) Vitamin C (d) Vitamin D
28. ‘Vitamin K’ is essential for–
(a) normal coagulation of blood (b) providing nourishment to body
(c) prevention of disease (d) metabolism of the body
29. Deficiency of Vitamin D causes–
(a) Beri-beri (b) Scurvy
(c) Rickets (d) Night blindness

ANSWER :
1. (b) 2. (d) 3. (a) 4. (c) 5. (d) 6. (a) 7. (c) 8. (d) 9. (a) 10. (a)
11. (c) 12. (c) 13. (a) 14. (a) 15. (b) 16. (c) 17. (a) 18. (c) 19. (a) 20. (c)
21. (d) 22. (b) 23. (c) 24. (c) 25. (b) 26. (a) 27. (d) 28. (a) 29. (c)