CHAPTER-8

SPORTS AND NUTRITION

SYLLABUS
• Balanced diet and nutrition :Macro and micro
nutrients
• Nutritive and non nutritive components of diet.
• Eating for weight control-A healthy weight , the pitfalls
of dieting , food intolerance , food myths.
Meaning of Balanced diet
“A diet which consist of all the essential food constituents ,-
proteins,carbohydrates,fats,vitamins,minerals and water in correct
proportion is called a balanced diet.

• Meaning of Nutrition:-
• It is defined as science of food and its relationship with health.In
other words ,it can be said that nutrition is the science of foods which
comprises the dynamic process in which the consumed food is
digested .
What are Macro Nutrients?
Water:-It is a compound which is made up of hydrogen and oxygen elements in the ratio 2:1
our blood also contains 90% of water.water helps in the transportation of nutrients to the cells of the body
.It is also important for the excretion of waste products.It also regulates the body temperature.
What are micro Nutrients?
2-Vitamins
a)Fat soluble vitamins:-
Vit-A-Egg yolk,milk,milk products,mango ,papaya
D-milk,butter,fish liver oil
E-Green vegetables,sprouts,coconut oil,milk,meat
K-Fish,soyabean,cabbage,wheat,egg.
b)Water soluble Vitamins:-
Vit- B1,B2,B3,B5,B6,B12,B9,B7
c)Vitamin C
NUTRITIVE COMPONENT OF DIET
• Proteins
Sources of protein:-a) Animal Protein b) Vegetable Protein
a)Animal Protein- Which we get from animal products,is called animal
protein-egg,milk,milk products and fish
b) Vegetable Protein-Which we get from vegetables –by Pulses and
beans,soyabean,mustard,green peas,nuts,groundnuts,dry fruits and food
grains
• Carbohydrates
• Fats
• Vitamins
• Minerals
NON NUTRITIVE COMPONENT OF DIET
• FIBRE OR ROUGHAGE
• WATER
• COLOUR COMPOUND
• FLAVOUR COMPOUNDS
• PLANT COMPOUNDS
Meaning of healthy weight-
-A healthy weight is considered to be the one that is between 19 and 25
(BMI).If the BMI is between 25 and 29 an adult is considered overweight
.If BMI is 30 or greater ,the person is considered to be obese.
• Methods to control Healthy body weight
• Set an appropriate goal
• Lay sress on health not on weight
• Active lifestyle
• Yogic exercises
• Avoid Junk food and Fast foods
• Avoid overeating
• Regular exercises
Meaning of Healthy Weight
“A healthy weight is considered to be one that is between 19 and 25
(BMI). If the BMI is between 25 and 29 an adult is considered
overweight. If the
BMI is 30 or greater, the person is considered to be obese.”
Calculating BMI
BMI, or Body Mass Index, is the ratio of
body weight to the square of the height.
Mathematically, it can be shown as:
BMI = (weight in kg)/(height in m)2
The pitfalls of dieting
FOOD INTOLERANCE
FOOD MYTHS