Chapter 2

Sports and Nutrition

 In the chapter
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 and Food Myths
 Meaning of Balanced Diet
Intake of edibles which can provide all the essential
constituents necessary for growth and maintenance of
the body
A diet which consists of all the essential food
constituents viz. protein, carbohydrates, fats, vitamins,
minerals and water in correct proportion
Every individual does not require same type of diet
 Meaning of Nutrition
The science of food and its relationship to health
 Deals with the dynamic process in which the food
consumed is digested, nutrients are absorbed, distributed
to the tissues for utilization and wastes are disposed off
the body
 Macro Nutrients
Constitute the majority of Individuals’ diet
 Taken in large amounts
Supply energy & are needed for growth & maintenance
of the body
Includes :
Carbohydrates
Proteins
Fats
Water
Carbohydrates
These are the energy sources in our food.
Our diet should gets 40% calories from this source.
Simple carbohydrates are broken down quickly by the
body to be used as energy. Found in fruits, milk and
milk product.
Complex carbohydrates are the good carbs
Protien
Building blocks of the body,
Made of smaller structures called amino acids.
Are vital for growth and development of human body
Needed to build our muscles, grow nails and hair,
protect skin and tissues of our internal organs.
Examples milk,fish,meat, pulses, almonds etc.
Fats
Fat molecules consist of primarily carbon and
hydrogen atoms and are therefore hydrophobic and are
soluble in organic solvents and insoluble in water.
Examples include cholesterol, phospholipids, and
triglycerides.
fats are essential to give your body energy and to
support cell growth. They also help protect your
organs and help keep your body warm. Fats help your
body absorb some nutrients and produce important
hormones, too. Your body definitely needs fat.
Water
 Essential component of diet
 Blood comprises of 90 % water
 Regulates body temperature
 Functions as lubricant, keeps skin moist and protects the
body from shock
 20 % from food & 80% from water intake
 Micro Nutrients

Required in very small amounts

Extremely significant for normal functioning of the
body
Enables various chemical reactions to occur in the
body
Include:
Minerals : Macro & Micro Minerals
 Vitamins : Fat Soluble & Water Soluble
 Minerals
Very essential in our diet
 4 % of body weight is made up of minerals
 Required for healthy teeth, bones, muscles
Transmission of nerve impulses, formation of
hormones, maintenance of heart beats etc.
 0.1 gm of Macro Minerals required/ day
 0.01 gm of Micro Minerals required / day
 Minerals
Macro Minerals  Micro Minerals
 1. Calcium  1. Iodine
 2. Potassium 2. Iron
3. Sodium 3. Chromium
4.Magnesium 4. Copper
5. Phosphorous 5. Cobalt Minerals
 Vitamins
Organic chemicals required in very small amount to keep our
body healthy
Absence of vitamin in diet causes deficiency disease
 Fat Soluble Vitamins are composed of Carbon, Hydrogen and
Oxygen
Water Soluble Vitamins contain Nitrogen & Sulphur Vitamins
Fat Soluble Vitamins 1. Vitamin A 2. Vitamin E 3. Vitamin K 4.
Vitamin D
Water Soluble Vitamin 1. B1 (Thaimin) 2. B2 (Riboflavin) 3. B4
(Pantothenic Acid) 4. B5 (Nicotinamide) 5. B6 6. B7 7. B9 8.
B12 9. Vitamin C
Nutritive and Non-Nutritive Components
of Diet
A. Nutritive Components of Diet
Provide energy or calories
B. Non-Nutritive Components of Diet
Does not provide energy
Provide Fibre or Roughage
Provide Water, Flavour, Colour
 Non-Nutritive Components of Diet
1. Fibre or Roughage
Food component which can not be digested by intestinal tract
Has no nutrient value
Add bulks to the food and satisfy the appetite
Prevents constipation
Two categories 1. Soluble – soluble in water
2. Insoluble – not soluble in water
Soluble fibre reduces blood sugar fluctuation and lowers cholesterol
 Insoluble fibre is good stool softener
 30 gm is recommended for adult/day
 Decreases the risk of Heart Disease
 Source: Wheat, Fresh Fruits, Vegetables, Oats
 Connective tissues of meat & fish
2. Water
 Essential component of diet
 Blood comprises of 90 % water
 Regulates body temperature
 Functions as lubricant, keeps skin moist and protects the
body from shock
 20 % from food & 80% from water intake
3. Colour Compounds
 Food becomes more appetizing and attractive by colours
 Natural pigments are found in fruits and vegetables
 The colours from animal products and grains are less
bright
4. Flavour Compounds
 Flavours are derived from both nutritive and
non-nutritive component of food
Acidic food provides sour taste
Alkaline food provides bitter taste
5. Plant Compounds
 Plant contains other non-nutritive substances
Tea , Coffee contains caffeine
Methods to Control Healthy Body Weight
1. Set the appropriate goal
2. Lay stress on health not on weight
 3. Cut calorie in take
4. Follow active life style
5. Take support from family and friends
6. Yogic exercises
7. Avoid junk and fast food
 8. Do not skip meals
9. Avoid alcohol, smoking and drugs
 10. Regular exercise/ physical activity
The pitfalls of Dieting
1. Extreme reduction of calories
2. Restriction on some nutrients
3. Skipping meals
4. Intake of calories through drinking
5. Underestimating the calories
6. Intake of labelled foods
7. Not performing exercises
Food Intolerance
1. Food Intolerance and Food allergy are not same

2. A detrimental reaction to a food or beverage that

produces symptoms in one or more body organs but
refers to reactions other than food allergy

Cause: Part or complete absence of activity of enzymes

which breakdown the food elements Symptoms:
Bloating, diarrhoea, nausea, vomiting, irritable bowel ,
skin rashes and sometimes fatigue, joint pains, dark
circles under the eyes, night sweats and other chronic
conditions