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CLASS XII
Unit 5 Sports & Nutrition
1. Concept of balanced diet and nutrition
2. Macro and Micro Nutrients: Food sources & functions
3. Nutritive & Non-Nutritive Components of Diet
4. Eating for Weight control – A Healthy Weight, The Pitfalls of Dieting, Food
Intolerance, and Food Myths
5. Importance of Diet in Sports-Pre, During and Post competition Requirements
5.1 BALANCED DIET AND NUTRITION :
of Balanced Diet
A balanced diet may be defined as that diet which contains all the nutrients in the correct
amount. In other words, “A diet which consists of all the essential food elements in proper
quantity such as carbohydrates, fats, proteins, vitamins, minerals, and water according to the
requirement of the individual to maintain good health is called balance diet.

Factors affecting diet

1. Age : The quantity of nutrient depends upon the age of a person. During the young age much
quantity of diet is needed comparatively to old age because of strong metabolic rate.
2. Gender : Nutritional needs depend upon the gender of an individual. Males required more
amount of food in comparison to females.
3. Activity Level : Nutritional needs are influenced by the type and level of activity a person
performs .For example, a person who is employed in a job where heavy physical work is
needed, needs more amount of nutrient.
4. Climate : The quality and quantity of diet depends upon the climatic conditions. It is
accepted fact that we take more diet in winters as compared to summers.
5. State of health : Nutritional needs of a healthy individual are definitely more in comparison
to a unhealthy person.
6. State of nutrition: The state of nutrition decides how much an individual will intake .If the
state of nutrition is good it can be consumed easily and vice –versa
7. Economic Status: : Income is a vital factor which affects the choice of food products
available. People with good income will choose healthy products whereas people with
average income may compromise in choosing products.
Functions of Balanced Diet / Importance of Balanced Diet and nutrition for body
A balanced diet means eating the right types of food to provide your body with nutrition and
energy. Good nutrition is important for healthy growth and development. A balanced diet is
important because it enables us to meet our daily nutritional needs and enjoy a higher overall
quality of life.
1.Disease prevention : Eating a balanced diet is the easiest way to protect ourselves from
many diseases. Eating in a balanced way boosts our energy level and ensures our body
functions normally.
2. Meeting Nutritional Needs: Balanced diet is essential to meet the nutritional needs of our
body for proper functioning of various body systems.
3.Weight Control : Eating a balanced diet can be an important step towards weight control .A
balanced diet helps us to maintain body weight in the long run.
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4. Immune System Health : Foods rich in vitamins C,D and E and other nutrients boost
immunity. Eating foods rich in vitamin C,D and E enhances the production of white blood
cells, antibodies, combat germs and eases inflammation making our immune system strong and
healthy.
5.Proper sleep : Eating a balanced diet enables us not only to sleep better without the use of
sleeping pills but also feel more rested when we wake up.
6.Mental Health : Eating a balanced diet improves the mental health especially after middle
ages men and women live without mental problems as compared to people who eat imbalanced
diet.
7. Quality of life : Eating a balanced diet is important because it allows us to enjoy life, have
more energy, feel less stress and accomplish more in less time.
Meaning of Nutrition
Nutrition is a dynamic process in which body is made healthy by the consumption of food.
Nutrition: is the process of taking in food and using it for growth, metabolism, and
repair. Various nutritional stages are ingestion, digestion absorption, transport, assimilation,
and excretion.
Meaning of Nutrients: Nutrients are components in food that an organism uses to survive and
grow. Organic nutrients consists of carbohydrates, fats, proteins and vitamins. Inorganic
chemical compounds such as dietary minerals, water and oxygen may also be considered
nutrients.
5.2 Macro and Micro Nutrients:
On the basis of the quantity required by the human body
nutrients are divided in the following two categories:
Macro Nutrients: The nutrients which are required by
the human body in large quantities are referred to as
macro nutrients. The three macronutrients in nutrition
are carbohydrates, fats, and proteins.
1. Carbohydrates. They are actually organic
compounds which contain carbon, hydrogen and oxygen usually with hydrogen and
oxygen atom in the ratio of 2:1. They provide quick energy to the body and are not stored in
body for long time. They are generally divided in two categories depending on their chemical
structure:
Types of Carbohydrates
i. Simple carbohydrates (monosaccharaides): Simple carbohydrates or monosaccharaides
are those carbohydrates which digest quickly. These are simple single units of sugars like
glucose, fructose and galactose. sweet in taste and soluble in water quickly such as glucose.
ii. Disaccharides : when two monosaccharides are combined together; these are maltose
(glucose + glucose), lactose (glucose + galactose) and sucrose (glucose + fructose). Simple
sugars (mono and disaccharides) are found in fruits (sucrose, glucose and fructose), milk
(lactose) and sweets that are produced commercially and added to foods to sweeten, prevent
spoilage, or improve structure and texture.
iii. Complex carbohydrates (polysaccharides):: Complex carbohydrates or polysaccharide’s
are those carbohydrates which are more than two units of monosaccharides joined together.
These are starches and fibre (cellulose). These are also called complex sugars. Complex carbs
are starch, Glycogen, Dexitine and Cellulose
These digest slowly and are not sweet in taste (like starch in potatoes) and insoluble in water.
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Sources: Sources of carbohydrates are whole grain cereals, rice, oats, potatoes, bread,
legumes, corn flour .Jawar, , whole wheat flour, dry dates, honey, jaggery, bottle gourd,
cucumber, etc.
Functions:
1. They are necessary for energy generation,
2. For the breakdown of protein, and to protect the body from various toxins.
3. They also help in preventing dehydration.
4. Carbohydrate are essential to take care of the functional activity of the cells .
5. These are important for different digestive functions in our body.
Recommendations: Children and adults should consume 45 to 65 percent of their calorie
intake as carbohydrates.
2. Fats : Fats contains Carbon, Oxygen and Hydrogen in the percentage of 76, 12 and 12
respectively. Fats are composed of fatty acids. They provide more calories as compared to
carbohydrate and protein. They are essential for the absorption of vitamins like A, D, E and K.
They are good source stored energy in the body. Fat in food is divided in two categories
healthy and unhealthy fat.
Types of Fats
(A) Healthy fats (unsaturated):
i. Monounsaturated fats/ Monounsaturated: This is a type of fat is found in a variety of
foods and oils. Eating foods rich in monounsaturated fats improves blood cholesterol levels,
which can decrease your risk of heart disease.
ii. Polyunsaturated fats/Polyunsaturated: This is a type of fat is found mostly in plant-based
foods and oils. Eating foods rich in polyunsaturated fats improves blood cholesterol levels,
which can decrease your risk of heart disease.
iii.Omega-3 fat: One type of polyunsaturated fat is made up of mainly omega-3 fatty acids and
may be especially beneficial to your heart. Omega-3, found in some types of fatty fish,
(B) Unhealthy fats:
i. Saturated fats: This is a type of fat that comes mainly from animal sources of food, such as
red meat, poultry and full-fat dairy products. Saturated fat raises total blood cholesterol levels,
which can increase risk of cardiovascular disease.
(b) Trans- Fat: Most trans-fats are made from oils through a food processing method called
partial hydrogenation. It is mostly present in processed foods, snacks, cookies etc. Trans- fat
can raise bad cholesterol level. So, eat as little trans-fat as possible to live healthy.
Animal sources: It consists of meat and dairy products such as milk, butter, cheese and egg
yolk.
Vegetable sources: It consists of various edible oils of groundnut, mustard, cottonseed,
sunflower and coconut.
FUNCTIONS:
1.It is vital source of stored energy in body. Fat generates more energy than carbohydrate and
protein.
2. It also helps in the consumption of fat-soluble vitamins like vitamins A, D, E and K.
3. Fats help in keeping the body warm and protecting the important organs.
4. It maintains skin and hair.
5. Fats are storehouse of energy because they can be stored in the body.
RECOMMENDATIONS: It should be consumed to 30 percent of total calorie intake whereas
saturated fats should be consumed less than 10 percent of the total calorie intake.
3. Proteins: Proteins are the building blocks of body. Proteins contain Carbon, Hydrogen,
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Oxygen, Nitrogen and sometimes Sulphur. Proteins are very large molecules, so they cannot
get directly into our blood. So they are broken into amino acids by our digestive system. There
are 23 amino acids found in proteins and out of these 9 amino acids are essential for us.
Proteins help in growth and building new cells and repair the present ones. Lack of proteins
can
cause energy deficiency in the body, low level of immunity, dry skin and irritability etc. The
diseases caused due to deficiency of proteins are Kwashiorkor and Marasmus.

There are two main dietary sources of proteins:

(a) Animal Sources: It consists of meat, fish, egg, milk, cheese etc.
(b) Plant Sources: It consists of pulses, cereals, nuts, beans, peas etc.
Functions : Protein has various functions in the human body as given below :
(i) Repair and Maintenance: Protein is termed the building block of the body and is vital in
the maintenance of body tissue, including development and repair.
(ii) Source of Energy: Protein is a major source of energy.
(iii) Creation of some Hormones: Protein is involved in the creation of some hormones. These
substances help to control body functions that involve the interaction of several organs.
(iv) Transportation and Storage of Molecules : Protein is a major element in transportation
of certain molecules.
(v) Antibodies : Protein forms antibodies that help preventing infection, illness and disease.
Recommendations: Its daily requirement is about 0.72g/kg body wt. Excessive intake of
proteins can result in heart diseases.
4.Water : Water is very important element of food or diet. Water is made up of hydrogen and
oxygen elements in 2:1 ratio. Our blood contains 90% of water. Water helps to regulate
nutrients of food in the body cells. It is also very useful for excretion of waste products from
the
body. It regulates the body temperature.
Functions : Water has various functions in the human body as given below :
(i)It helps to remove poisonous substances and waste products from the body.
(ii)It also helps prevent and relieve constipation by moving food through the intestines.
(iii)It protects the bones to become dry and brittle.
(iv) It helps in blood circulation.
(vi) It helps to maintain the body temperature.
(vii) It helps to supply mineral salts to the body.
Sources: We get some of the water in our body through the foods we eat. But drinking water is
our main and best source, of water.
Recommendations: Although there is no research to identify the exact amount of water you
should drink, experts usually recommends drinking six to eight 8 glasses of water daily.
(B) Micro Nutrients
The nutrients which are required by the human body in small quantities are referred to as
micro nutrients. The two micronutrients in nutrition are vitamins and minerals.
1.Vitamins : Vitamins are organic compounds which contain carbon. Vitamins are needed in
small quantities to sustain life and growth. Vitamins are essential to normal metabolism;
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insufficient amounts in the diet may cause deficiency diseases such as night blindness, scurvy,
Beri-Beri, rickets, etc. There are currently 13 recognized vitamins. Vitamins are divided into 2
groups:

1.Fat-soluble vitamins:The vitamins which are soluble in fat are called fat soluble vitamins
.They are easy to store in the body. . Fat-soluble vitamins are absorbed through the intestinal
tract with the help of fats Fat-soluble vitamins are Vitamin A, vitamin D, vitamin E and
vitamin K.
Fat Soluble Vitamins
(i) Vitamin A: It is fat soluble vitamin and plays a really big part in growth and eyesight .It
helps body to fight infections by boosting immune system. This vitamin keeps the skin in
good condition.
Sources include: The sources of vitamin A are liver, milk, egg yolk, cod-liver oil, yellow
vegetables, mango, etc.
Deficiency: - Lack of vitamin A may cause night-blindness, and skin damage.
(ii)Vitamin D : It is fat soluble vitamin .It helps to keep the teeth and bones strong.. It also
helps in the utilization and absorption of calcium and phosphoric acid.
Sources include: The sources of vitamin D are egg especially in yolk, liver of sheep, cod liver
oil, pure milk, etc. Natural source of vitamin D is sun rays especially early in the morning (sun
rise time).
Deficiency: Deficiency of vitamin D causes rickets, osteoporosis.
(iii) Vitamin E: It is fat soluble vitamin and is an antioxidant. It keeps the sex organs in good
conditions. It protects our cells and tissues from damage. It helps during pregnancy and helps in
normal child birth.
Sources include: - Good sources include of vitamin E include, nuts and seeds ,Vegetable oils,
wheat, leafy vegetables, carrot, cauliflower, lettuce, cucumber.
Deficiency -- Its deficiency may cause degeneration of muscles, paralysis and slow growth.
(iv)Vitamin K : It is Fat soluble vitamin also known as anti-bleeding vitamin. If you don't
have enough vitamin K, you may bleed too much.
Sources include: - Good sources include green leafy vegetables, avocado, kiwi fruit ,parsley
contain a lot of vitamin K.
Deficiency – Deficiency of vitamin K causes inability to clot blood and may cause bleeding
diathesis.
2.Water-soluble vitamins: The vitamins which are soluble in water are called water soluble
vitamins. These do not get stored in the body for long time. Water soluble vitamins are
vitamin B, vitamin C .
(v)Vitamin B : It is water soluble vitamin there’s more than one B vitamin. It is very important
for growth. It is very useful for heart, liver and formation of red blood cells.
Sources include: The sources of vitamin B are milk, wheat, grams, cashew nuts, peas yeast,
meat, eggs,
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fish, rice, bajra, maize, soya bean, mutton, Kesari dal etc.
Deficiency: Deficiency of vitamin ‘B’ can cause diseases like Beriberi, diarrhea etc.
Vitamin B complex comprises group of eight water soluble vitamins.They are very important
in cell metabolism .Different types of vitamin B complex are.
i.Vitamin B1, (1912): Vitamin B is also called Thiamine.
Function: It helps to metabolism carbohydrates, efficiency of muscle
and nerves and also helps in DNA and RNA synthesis. It maintains the
health of liver, kidney, intestine, stomach and brain
Deficiency: Beri-Beri
Sources: Wheat green peas, ground nut, meat, mushroom, peanuts,
orange, sprouted
seeds green vegetables and eggs
ii.Vitamin B2, (1926): Vitamin B, is also called Riboflavin
Function: It acts as antioxidant. It acts as a coenzyme for many different enzymes. It also helps
in maintaining healthy blood cells, metabolism of energy, protecting skin and eye health
Deficiency: Arbolavinosis, dry skin and cracked lips.
Sources: Egg yolk, fish, pulses, peas, rice, yeast, cheese, nuts, wheat and green leafy vegetable.
iii. Vitamin B3, (1937): Vitamin B, is also called Niacin
Function: It helps to convert carbs into energy and increase good
cholesterol. It is also helpful in growth of digestive and nervous system.
Deficiency: Greying of hair, pellagra
Sources: Milk egg yolk mushroom, dry fruit, green leafy vegetables, fish
and dairy products.
iv. Vitamin B5, (1933): Vitamin B5, is also called Pantothenic Acid.
Function: It is important in energy metabolism, synthesis of amino acids, fatty acid, proteins
and cholesterol. It also helps in the synthesis of hemoglobin and WBC's
Deficiency: Paresthesia, muscle cramp, acne on face, depression and fatigue etc.
Sources: Milk, unpolished rice, meat, peanuts, yeast and broccoli
v. Vitamin B6_(1941): Vitamin B, is also called Pyridoxine.
Function: It helps in balancing sodium and potassium. It also promotes
red blood cell production. This vitamin also keeps the skin healthy.
Deficiency: Microcytic anemia, Peripherial neuropathy and unhealthy
skin seborrtetics dermatitis.
Sources: Cauliflower, banana, cabbage, whole grain, vegetable, nuts and milk etc.
vi. Vitamin B7. (1934): Vitamin B7 is also called Biotin.
Function: It is needed for fatty acid, synthesis and break down of amino acids.
Deficiency: Hair loss, dermatitis and appetite loss.
Sources: Peanuts, mushroom, soya beans, nuts, whole grains, cauliflowers, strawberry and egg.
vii.Vitamin B9 : Vitamin B9 is also called Folic Acid.
Function: It is needed for manufacturing or maintaining new cells and DNA, formation of
various neurotransmitters and also helps in reducing the risk of cancer. It also helps in
maintaining the normal blood pressure of the body.
Deficiency: Anemia
Sources: Beans, peas, egg yolk and sunflower seeds.
viii. Vitamin B12 (1926): Vitamin B{12} is also called Cobalamine.
Function: It is required for making nerve cells, red blood cells and also used for DN synthesis.
Deficiency: Megaloblastic anemia
Sources: Citric fruits like orange, egg, kiwi, strawberries and tomatoes, milk and mi products
etc.
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(vi) Vitamin C : It is most important for growth and regeneration. It activates enzymes and is
useful for tissues. It is also useful for gums, keeps them healthy, heals wounds, maintains red
cells in blood and is good for teeth.
Sources include: Good sources include citrus fruits, like oranges, lemon, cantaloupe,
strawberries, tomatoes, broccoli, cabbage, Kiwi fruit,
Deficiency: Deficiency may cause of Vitamin C effects the gums, can cause scurvy, swelling
in joints and bleeding in skin .and mucus membrane etc.
2.Mineral Salts : Mineral salts are called protective elements. These are very important for
maintenance of the body. Some minerals are given below :
(i) Sodium : It is needed for the proper functioning of nervous system. Its deficiency causes
cramps and tiredness. It is present in common salt, vegetables and fruits.
(ii) Calcium : It makes bones and teeth strong. It maintains the blood pressure and helps to
make blood clot at the time of bleeding. It helps other molecules to digest food and makes
energy for body. It is present in milk, orange, green leafy vegetables, egg etc.
(iii) Phosphorus : It is very important for the formation of tissues and cells in the body. It is
very
necessary for multiplication of body cells and healthy growth of teeth, bones, nervous
system and blood serum. Lack of this can cause hindrance in growth, weak bones, etc. It is
present in cheese, egg specially in yolk, potatoes, almonds, nuts, wheat, milk and liver etc.
(iv) Magnesium : It helps in proper growth, formation and functions of bones and muscles. It
helps to prevent some heart disorders, high blood pressure, improvement of the lung
functioning, absorbing calcium and potassium. It prevents depression helps our brain to
function normally and thus it is very important element of our diet. It is present in whole grains,
beans, meat etc.
(v)Potassium : It helps to keep nervous system and muscular system fit and active all the time.
It also helps in maintaining the amount of water in blood and tissues. It is present in green leafy
vegetables, tomato, banana, peanuts, citrus fruits etc.
(vi) Sulphur : It is very important for the formation of brain, nails and hair. It also helps in
digestion of food. It is present in cabbage, spinach, pulses, reddish and eggs etc.
(vii) Iron : Iron is the main salt which helps to constitute blood and helps to produce
haemoglobin. It acts as oxygen carrier to the lungs. Lack of Iron can cause lack of blood or
anaemia. It is present in liver, eggs, meat, onions, pulses, dates, figs, dry fruits and lettuce etc.
3. Trace Elements : Some trace elements are :
(i) Copper : It helps in the formation of haemoglobin of blood along with iron. It is present in
spinach, dry fruits, meat, egg etc.
(ii) Iodine : This element is required for keeping thyroid gland healthy. This gland uses iodine
to
make chemicals that affect our growth and development. It is present in iodized salt, fish, sea
food etc.
(iii) Chromium : It stimulates insulin activity. Its deficiency may cause diabetes. It is
present in carrot, tomato, soya bean, groundnuts, black gram etc.
(iv) Cobalt : It helps to protect us from anemia. It is present in milk, meat, green leafy
vegetables etc.
5.3 NUTRITIVE AND NON-NUTRITIVE COMPONENTS OF DIET
Components are divided into two categories.
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Nutritive Components of Diet

Carbohydrates : Same as explained in Macro and Micro Nutrients Topic
Fats : Same as explained in Macro and Micro Nutrients Topic
Proteins : Same as explained in Macro and Micro Nutrients Topic
Vitamins : Same as explained in Macro and Micro Nutrients Topic
5.Minerals and Mineral Salts : Same as explained in Macro and Micro Nutrients Topic
Non-Nutritive Components of Diet
1. Water 2. Roughage 3. Artificial Sweeteners 4. Preservatives 5. Food additives
1.Water : Same as explained in Macro and Micro Nutrients Topic
2.Roughage :
Roughage is another term for dietary fiber. Fiber comes from the parts of plant-based foods
which our body cannot digest. It is required for proper digestion of foods and for helping you
feel full. A deficiency of fiber can lead to constipation, hemorrhoids, and elevated levels of
cholesterol and sugar in the blood.
There are two different kinds of fiber.
Soluble fiber: Soluble fiber dissolves in water to form a gel.
Insoluble fiber: Insoluble fiber, on the other hand, does not dissolve well in water.
Sources: common sources of high fiber foods include broccoli, cabbage, berries, leafy greens
etc.
3. Artificial sweeteners: Artificial sweeteners are alternatives to sugar because they add
virtually no calories to our diet. They can be used to sweeten food and drinks for less calories
and carbohydrate.
4.Preservatives : A preservative is added to products to prevent undesirable chemical changes,
increase the shelf life of a product and not to add any calories to food item.

5. Food Additive: food additive may be regarded as a substance which is normally not
consumed as food itself, but is deliberately added. These may include colour compounds or
flavor compounds. Colour compounds enhance the appearance, quality, flavor compounds
increase taste and consumer acceptability of the food item.
5.4. Eating for Weight control – A Healthy Weight, The Pitfalls of Dieting, Food
Intolerance, and Food Myths
Eating for weight control includes the energy balance which is important for maintaining
a healthy weight. The amount of energy or calories you get from food and drinks
(i.e. Energy IN) is supposed to be balanced with the energy your body uses for things
like breathing, digesting, and being physically active (i.e. energy OUT).
The same amount of energy IN and energy OUT over a period of time = weight remains
the same (energy balance)
More energy IN than OUT over a period of time = weight gain
More energy OUT than IN over a period of time = weight loss
To maintain a healthy weight, your energy IN and OUT have to balance over a period
time that helps you maintain a healthy weight.
You can reach and maintain a healthy weight if you follow a healthy diet and if you are
overweight or obese, reduce your daily intake for weight loss.
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A Healthy Weight: A healthy weight is one that is right for your body type and height.
It is based on your body mass index (BMI) and the size of your waist (waist
circumference).

If BMI is less than 18.5, the person is in the underweight category.

If BMI is between 18.5 and 24.9, the person is in the normal weight category
If BMI is 25 to 29.9, the person is in the overweight category.
If BMI is 30 or higher, the person is in the obese category. He may need to lose weight
and change his eating and activity habits to get healthy and stay healthy. It's important to
remember that BMI is only one measure of health. A person who is not at a "normal"
weight according to BMI charts may be healthy if he or she has healthy eating habits and
exercises regularly. People who are thin but don't exercise or eat nutritious foods aren't
necessarily healthy just because they are thin.
Waist size:
Measuring waist can help one find out how much fat one has
stored around the belly. People who are "apple-shaped" and store
fat around their belly are more likely to develop weight-related
diseases than people who are "pear-shaped" and store most of
their fat around their hips.
Diseases that are related to weight include type 2 diabetes, heart
disease and high blood pressure.
For most people, the goal for a healthy waist is:
Less than 40 in. (102 cm) for men.
Less than 35 in. (88 cm) for women.
Quick Tips: To Achieve a Healthy Weight
1. Avoid strange diets : Any strange, extreme diet should be avoided one should choose
healthy foods and eat smaller portions, slowly.
2. Be more active (Exercise): If there's one best weight loss mantra it's “exercise,
exercise, exercise.” Choose activities you enjoy and do them every day. Exercising can
help keep you on track.
3.Turn off the television : Watching less TV can give you more time to be active. Two
easy ways to cut back on TV-watching: take the TV out of your bedroom, and make sure
it's off during meals.
4. Skip the sugary drinks : Drinking sugared soda, fruit drinks, or juice can give you
several hundred calories a day without realizing it. Switching from these to water or
unsweetened drinks can reduce weight.
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5.Think before you eat : One should think before eating. Unnecessary munching of food
will lead to weight gain.
6. Eat water-filled foods. Foods with high water content—such as soups, salads,
cucumbers and watermelon—help you feel satisfied on fewer calories. 5. Up your fiber
intake.
Obesity can be prevented by :-
(i)Balanced diet
(ii)Drink lots of water
(iii)Avoid over eating & eating lot of fibrous food
(iv) Avoid saturated Fats
(v) Regular Physical Activity
(vi) Avoid junk food and eat in small shifts.
(vii) Balancing the intakes of calories and expenditure of calories
The Pitfalls of Dieting
Following are pitfalls of dieting:
1.Extreme Reduction of Calories: Person reduces the diet considerably which causes
low level of energy thus person feels tiredness and body aches.
2. Skipping Meals: People often skip meals to reduce weight whereas in reality when
they take the meal they eat large amount of food.
3. Low Energy Diet : The person take diet without fats and less carbohydrates by which
health is affected.
4. Not Performing Physical Activity : People often consider that reducing diet is good
for controlling weight and they neglect physical activity which is equally important for
healthy Lifestyle.
5. Heart Problems : Dieting, particularly when done in an extreme fashion, can put
extra strain on the heart. Crash dieting repeatedly can increase the risk of heart attack.
For optimal cardiac health one should not reduce the amount of nutrients one ingests.
Temporary diets could result in permanent heart damage and increased risk to heart.
6. Side Effects : When dieters cut out a large portion of the calories they normally
consume, this can very easily lead to nutritional deficiencies, which can cause a host of
side effects. Such as headaches, muscle cramps, constipation, trouble sleeping and loss of
bone density.
7.Emotional Dangers: Excessive dieters are likely to become depressed and suffer from
mood swings. Weakness and lack of energy causes loss of interest in many activities
such as sex.
8. Risk of Obesity : Dieting causes dieters to become more overweight, lead to eating
disorders, and increase the risk of obesity and diabetes for future generations.
From above we can conclude that it is important to lose weight but it should be done
safely, which usually means slowly. The best way to do so is to exercise regularly and
stick to a diet that limits saturated fat and sugars and gives adequate nutrients to the
body. The key to losing weight is a combination of diet and exercise.
Food Intolerance
Food intolerance means that certain foods cannot be properly processed and absorbed by
our digestive system. A food intolerance, or a food sensitivity occurs when a person has
difficulty digesting a particular food. Food intolerances involve the digestive system.
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Many food intolerances are caused by deficiencies or reactions in the digestive tract. E.g.
Lactose intolerance (caused by an enzyme deficiency) and celiac disease (an autoimmune
disorder characterized by the inability to digest wheat, rye, and barley) are among the
most common food intolerances.
Signs and symptoms : Symptoms of food intolerance vary greatly.
Symptoms of food intolerance can include:Nervousness, tremor, Sweating, Palpitations,
Rapid breathing, Headache, migraine, Diarrhea, Burning sensations on the skin,
Tightness across the face and chest, Breathing problems - asthma-like symptoms,
Allergy-like reactions.
Causes of food intolerance include:
1.Absence of an enzyme needed to fully digest a food. Lactose intolerance is a common
example.
2.psychological factors. Sometimes the mere thought of a food may make you sick. The
reason is not fully understood. For example discussion about non-vegetarian food such as
meat, egg and fish etc. in front of a vegetarian.
3.Food poisoning. Toxins such as bacteria in spoiled food can cause severe digestive
symptoms.
4.Sensitivity to food additives. For example, sulfites used to preserve dried fruit, canned
goods and wine can trigger asthma attacks in sensitive people.
Management : Individuals can try minor changes of diet to exclude foods causing the
reactions. Persons with food intolerance problem should seek expert medical and
dietician help.
Over a period of time, it is possible for individuals avoiding food chemicals to build up a
level of resistance by regular exposure to small amounts in a controlled way, but care
must be taken, the aim is being to build up a varied diet with adequate composition.
If problem persists the best management is to avoid the food causing any adverse effect.
Food Myths
There are many food myths that range from funny to absolute strange. Many people just
believe everything they hear or read, but in actual one should ask questions and research
the topic if one really wants to get to the truth. India is a country rich in flavors, spices
and foods. Each part of the country has a rich food heritage that spans the ingredients
used, the cooking techniques and the combination of flavors. But with the exorbitant
number of food cultures and sub-cultures, come the myths. Here's the scientific
explanation for most widely believed food myths in India
Myth 1. Drinking water in between your meals will mess up your digestion :
Fact: Drinking water will fill you up, it certainly will not damage your digestive process.
It might even do your system a world of good. So, keep that glass nearby and ensure you
are drinking enough through the day.
Myth 2. The skin of an apple contains no nutrients:
Fact: The apple peel in fact, is known to have a high concentration of antioxidants.
Unfortunately, nowadays the apples available in the market are polished with wax to
make them look shiny and glossy. So rinse your apple properly before biting into that
crunchy and fresh apple.
Myth 3. Eating after 7 pm will make you fat:
Fact: Experts say that its not when you eat that can make you fat. What you eat and the
number of calories you consume makes you fat. The only thing late night eating does is
promote unhealthy snacking and hamper with your sleeping pattern.
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Myth 4. Having milk immediately after eating fish:

Fact : Some believe that the combination makes you sick while some believe it makes
spots appear on your skin. But there is no scientific reason why you cannot have milk
and fish together. In fact, there are many wonderful and healthy recipes around which
combine the goodness of fish and milk.
Myth 5. Drinking lots of milk :
Fact : Milk is, a wonderful source of calcium, protein and also important minerals like
phosphorus and magnesium. But more than 2 cups a day could lead to iron deficiency
and anemia. But less than 2 cups and their vitamin D levels could drop, because milk is
an important source of this vitamin. Filling up with too much milk also means that one
won't have enough appetite left to eat the remainder of a balanced diet. So let them drink
milk in moderation.
Myth 6. Eating ghee after pregnancy :
Fact : Sometimes new mothers are fed ghee-laden laddoos, post delivery, to help their
bodies heal. While 1-2 tbsp of ghee is good for the new mother, more than that is just
excess calories, which are better expended on other calcium and protein-rich foods.
Myth 7. Eating saffron by pregnant women Many women believe that they must
consume saffron during pregnancy for a fair baby.
Fact : However, it must be noted that the skin color of a child depends on genes.
Myth 8. Low fat or no fat diet are good:
Fact : Body needs fats for energy, tissue repair and to transport vitamin A, D, E, K.
Myth 9. Crash Dieting or Fasting may lose weight :
Fact : It may be true in short term but ultimately it hinders weight loss. Losing over the
long term burns off fat whereas crash dieting or fasting not only removes fat but also
leans muscles.
Myth 10. Low fat milk has less calcium than full fat milk :
Fact : Skimmed and semi skimmed actually have more calcium because it is in watery
part and not in creamy part of milk.
Myth 11. Vegetarian cannot build muscles :
Fact : Vegetarian can build muscles as meat eaters by getting their proteins from
vegetables such as cheese, nuts, pulses etc.
5.5. Importance of Diet in Sports-Pre, During and Post competition Requirements
Sports nutrition is the study and practice of nutrition and diet as it relates to athletic
performance. It is concerned with the type and quantity of fluid and food taken by an
athlete.
Nutrition is an important aspect of training and performance. Athletes should make
appropriate dietary manipulations for better performances and long-term health benefits
by choosing right foods and a diet including variety of foods. The concepts of nutrition
and basic principles of balanced diet are applicable to the field of sports as well. A sports
person needs to increase or decrease his energy intake and proportions of macronutrients
and micronutrients depending upon the nature of her/his sport or game. Diet of
sportspersons should aim at maintaining body weight and body composition desired for
their specific sport, maintaining adequate pool of nutrient levels in the body, adopting
healthy nutritional practices during training and competition and carrying on with healthy
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nutritional practices during off-season as well ie., when competitions are not taking
place. Any imbalances in nutritional intake, both deficiency or excess of certain
nutrients, can be detrimental to the performance of athletes and may reduce their ability
to play up to maximum potential. A nutritious diet meeting nutritional demands of
athletes not only helps in better performance but will also support good health.
5.5.1 IMPORTANCE OF DIET IN SPORTS
1. The body needs nutrition to repair and recover. Sports persons have greater
demands on their body. If these are not met through proper diet, outcome will
suffer and post training recovery process will be affected.
2. For different games, there are different body composition requirements which
can be manipulated to certain extent by nutrient composition of diet besides
training, thus helping in achieving body composition goals.
3. Right kind of nutritional composition in pre-competition meals, during
competition and post competition meals can help improve performance, delay
fatigue and speed up recovery.
4. Knowledge of nutrition is essential to make fitness, weight loss and weight gain
programmes successful in athletes. Those sports persons who play in weight
categories can achieve body weight goals with appropriate diets. During off-season
or no practice period, the diet should be such that it does not alter too
much of body composition and prevents excessive weight gain.
5. Certain nutrients are taken as ergogenic aids, their ergogenic potential
and psychological and physiological effects can help sports persons in their
performance.
6. Dehydration can impair athletic performance. Therefore, sufficient intake of
fluids and electrolytes ensures maximum hydration before, during and after
exercise
7. Adequate diet enhances physiological adaptations during training
Meal Intake Guidelines — Pre, During and Post Competition
Pre-competition meal
Foods and fluids consumed in the four hours prior to competition complete an
athlete’s nutritional preparation. The pre-event meal adds to muscle glycogen stores.
It also restores liver glycogen for early morning events, ensures the athlete is
hydrated and prevents hunger.
The following guidelines are suggested for Pre-competition meal:
1. Food should be consumed three and four hours before a competition in the case of
a large meal, and one to two hours before in the case of a snack.
2.Intake should basically consist of complex carbohydrates, as these provide a
sustained source of energy.
3.Avoid foods high in fat and protein, as these take longer to digest. For example,
fatty meats, French fries, cheeseburgers.
4.Liquid meals with a high carbohydrate content are recommended if solid meals are
difficult to digest.
5.It is important to note that Strange foods should be avoided.
During competition meal. Endurance events, particularly in the hot and possibly
humid conditions, can have a significant impact on the body’s fuel and fluid supplies.
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The aim is to conserve muscle glycogen and maintain blood glucose levels.
The following guidelines are suggested for During-competition meal:
1. Carbohydrate supplementation is needed to avoid glycogen depletion. Liquid
carbohydrate feeding (sports drinks) can delay glycogen depletion by up to
30minutes.
2.Adequate hydration by regular fluid intake must be maintained. Dehydration is a
concern during any physical activity. As a guideline athletes should aim to drink 150-
250mls every 15minutes.
3. Depending on the sport, some individuals also snack during a break. For example
snacking during an event would not be suitable for a marathon runner, compared to
Rugby league where an athlete may choose to snack on something simple such as a
banana.
4.In an event less than 30minutes: Hydrate well before an event. Fluid taken during
the event will ease a dry mouth and improve perceived exertion.
5.In events of 30-60minutes duration: Begin the event well hydrated. As a general
rule: replace fluid every 15mins by drinking 150-250mls of water. A supplementary
source of carbohydrate during exercise has been shown to improve performance in
events as short as 60mins.
6.In endurance sports: Begin the event well hydrated. Replace fluid regularly.
Consume 30-60g of carbohydrate per hour of exercise, Avoid foods that are high in
fat or fibre.
Post competition meal. Post-performance nutrition is concerned with the restoration
of muscle and liver glycogen stores and the replacement of the fluid and electrolytes
that were lost in sweat.
The following guidelines are suggested for post-competition meal:
A recovery nutritional plan must aim to:
1. Restoration of muscle glycogen stores by eating foods with high carbohydrate
content which can be done in three ways.
a) By eating carbohydrates immediately/shortly after exercise.
b) By eating adequate amounts of carbohydrates. 7-10g of carbohydrate per
kilogram of body mass in the 24hours after exercise.
c) Carbohydrate foods with a high glycogenic index should be eaten.
2. Rehydrate to replace fluid lost during the event. (Water or carbohydrate solutions
of 5-8 % are recommended as the best choice fluid)
3. Avoid alcohol because it contributes to dehydration.
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Effects of diet on performance

Eating a good diet can help provide the energy you need to finish a race, or just enjoy
a casual sport or activity. You are more likely to be tired and perform poorly during
sports when you do not get enough diet. Diet assumes a critical importance in sports
because long before deficiency symptoms start appearing, physical performance
declines. A balance of carbohydrates, proteins, fats, minerals, vitamins, and water
will give your body what it needs for peak performance. Good diet and nutrition can
enhance sporting performance while as deficit of any nutrient would decrease
performance.
1.Carbohydrates and performance: Carbohydrates or “carbs” are especially
important for athletes because they supply the body with glucose for energy. Extra
glucose is stored in the muscles and liver as glycogen, our energy reserve. During
short bursts of exercise such as sprinting, basketball, gymnastics, or soccer, our body
relies on glycogen to keep our blood sugar levels stable and thus maintain our
energy. If we don’t have enough glycogen, we may feel very tired or have difficulty
sustaining the activity – effects of that will undoubtedly, impact our performance.
Consumption of sufficient amount of carbohydrates can increase and maintain
glycogen stores, which is particularly important for endurance athletes. During longer
exercise, our body uses our glycogen stores first, next turning to fats stored in our
body to fuel performance.
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2.Fat and performance: Fat is an important source of energy used to fuel longer
exercise and endurance activities, such as hiking, cycling, and long-distance running.
Fat protects the body's organs and helps with the absorption of some vitamins.
Eating a diet that is too low in fat may decrease athletic performance and cause other
health problems, such as deficiencies of certain vitamins which require fat to get
absorbed in the body.
3.Protein and performance: Protein is essential to build and repair muscle tissue.
Protein allows muscles to contract, gain in size, and increase in strength. Muscle
growth comes from hard work, proper training and balanced nutrition. Protein needs
for active athletes, especially endurance sports, are higher than for non-athletes. The
maximum recommended amounts of protein are 1.2 to 1.4 g/kg of body weight. This
requirement can be met through diet alone.
4.Vitamins and minerals and performance: Vitamins and minerals are not sources
of energy, but they have many important functions in the body. For example, vitamin
D and calcium are needed for strong bones, and iron is needed for blood cells to carry
oxygen throughout your body. Certain minerals, like potassium, calcium, and sodium
are called electrolytes. They are important during exercise because they have an
effect on the amount of water in your body and on how your muscles work. Athletes
should eat a balanced diet with a variety of foods to make sure they get enough
vitamins and minerals. It is fine to take a regular multivitamin, but supplements with
high doses of vitamins and minerals do not improve performance and may actually
be harmful.
5.Water and fluids and performance: Water is essential to keep you hydrated.
Dehydration (when your body doesn’t have enough fluids to work efficiently) can
cause muscle cramps, and dizziness or lightheadedness. When you are physically
active, dehydration is not only dangerous, but can also keep you from performing
your best. Fluids like Sports drinks can be helpful, especially for events lasting sixty
minutes or longer. In addition to fluid, they provide the advantage of quick
replacement of carbohydrate and minerals and also replace electrolytes lost.