Sports and

LEARNING OBJECTIVES
5.1 Concept of Balance Diet and Nutrition 5.2 Macro and Micro_Nutrients: Food Sources & Functions
, 5.3 Nutritive and Non-nutritive Components of Diet
5.4 •Eating for Weight Control-A Healthy Weight, the Pitfalls of Dieting, Food Intolerance and Food Myths
5.5 Importance of Diet in Sports-Pre, During and Post competition Requirements.

Food is one of the basic needs of human beings. There 5.1.1 Concept of Balanced Diet
is an extreme necessity of food for living. With the In a balanced diet, all nutrients are present in adequate
progress of Science and Knowledge, human beings quantity as required for the human body. Along with
realised that food is not only required for survival, but body-building, they provide energy to the body and
also needed for the development ofmind and body. Food strengthen the immune system to fight diseases.
is important for the growth of our body, energy, safety Balanced diet is the food that contains all the
and healthy living. This knowledge about food is known essential nutrients like proteins, carbohydrates, fats,
as Nutrition Science. In this chapter, we will discuss vitamins and minerals in adequate proportion.
about nutrition and weight control. Food has Three Major Functions:
body-building energy-giving
Concept of Balance Diet and protecting body
Nutrition All the three functions can be accomplished by taking
Food is the material that we take to satisfy our hunger. a balanced diet.
It is necessary for survival. Food is a mixture of various The way we need proteins for body-building, minerals
substances. are also helpful in body-building. Body gets energy
through fat and carbohydrates. Water and vitamins are
also essential for protecting the body. Therefore, as per
the need of an individual, all the ingredients of balanced
diet should be included in adequate quantity and
proportion. Such food can be considered balanced food
In reality, the same food cannot be a balanced diet
for everyone. It depends on the individual's. work,
age, gender and climate. Hence, a mixture of all the
ingredients in adequate amount and proportion as per

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the need of an individual is called balanced diet.
5.1.2 Concept of Nutrition .
Nutrition is a process which provides nutrients to the
body. When an individual consumes food, a chemical
process starts and the body obtains nutrients through
that process. • .'.· .
( . •; : •
According to D.F. Turner, "Nutrition is a
dynamic process through which a living being utilises
by consuming essential elements for nourishing and
Figure S.1 A Balanced Diet developing the body."
 In simple words, we can say that nutrition is that 1. Proteins: Proteins are the compounds of carbon,
complex process in which the food that is consumed is hydrogen, oxygen, nitrogen, phosphorus
absorbed for nourishing the body, which builds body, and sulphur, in which the amount of nitrogen
gives energy and safeguards the body against diseases. is about 16%. It is the body-building element
This function offood is accomplished by the nutrients and is the primary demand of body. Protein is
found in food. Hence, nutrition is related to nutrients. transformed into amino acid through metabolic
The nutrients are absorbed through the process of process which is very essential for body cells.
metabolism. Proteins build new tissues and repair damaged

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tissues. There are nine amino acids which cannot
Macro ~nd Micro Nutrients: be synthesised by our body and hence they are
Food Sources & Functions
,,,.~ .... ,. ... • • -- • ,, • "' .. I, - ·-
called essential amino acids. They have to be
taken through the food. The other amino acids
Nutrients are the chemical ingredients which are
essential in a specific proportion for various activities which are synthesised by our body are called
of the body. The nutrients reach our body through the non-essential amino acids.
ingredients which are consumed as food. List of Essential and Non-Ess<'ntial Amino Acids
On the basis of the amount of nutrients required Histidine Isoleucine Leucine
they are classified in the following two categories: Phenylalanine
Essential Lysine Methionine
( Macro Nutrients ) Threonine Tryptophan Valine
f Alanine Arginine Asparagine
<+)
•• •• •• •• Non- Aspartate Cysteine Glutamate
Proteins Carbohydrates Fats Water essential Glutamine Glycine Proline
Serine Tyrosine
Micro Nutrients
2. Carbohydrates: Carbohydrates are a mixture
of carbon, hydrogen and oxygen. The term
•• 'carbo' means the presence of carbon. The term
••
Vitamins
•
Minerals 'hydra' means the presence of hydrogen. The term
'ate' means the presence of oxygen. Carbohydrates
1. Macro Nutrients contain hydrogen and oxygen in the proportion
Macro nutrients are the main part of the food. They of 2: l. Carbohydrates are the main source of
can be consumed in greater proportion. They are the energy. Generally 55-65% of energy is consumed
body-buil~ng elements and provide energy to the body. through carbos. Carbohydrates play an important
They are proteins, carbohydrates, fats and water. role in our food. The energy, which is required
for the movement of our body, is basically
Carbohydrates. The main food ofindians contains
nutrients rich in carbohydrates. Carbohydrate-
rich nutrients are abundantly found in flora.
3. Fats: Fats contain carbon, oxygen and
hydrogen, in which oxygen and hydrogen are
in a small proportion. Fats generate more than
' Carbohydrates Proteins
double energy as compared to carbohydrates.
Fats, accumulated under the skin, protects the
body from external cold & heat and safeguards
vital organs. Fats are lubricated edible substances
which do not dissolve in water, but are dissolved
in carbon liquids.
4. Water: Water is composed _of hydrogen and
Fats oxygen, which is in the proportion of 2:1. 60-70%
Figure 5.2 Macro Nutrients of water exists in the form of liquids in the cells in

Sports and Nutrition

 our body. There is an inter-relati onship between (a) Water-sol uble Vitamins: These vitamin
the quantity and activeness of water in human soluble in water, and are composed o f sulphursat
tissues. The organs in which metabolism is fast nitrogen substance s. Vitamin B and Vitamin C~ll<
and which are more active contain more water in in this category.
their tissues end cells. (i) Vitamin B: It is a group of many vitamins. 'In
Water controls the temperatu re of the body. It are referred to as Vitamin B-complex as o; er
, b•V~
performs a significant role in excreting the waste below: • -~
products of the body. It is essential for various physio- Vitamin Bl or Thiamine : It is also calJ
chemical processes in the body. It transports nutrients Thiamine. It tastes similar to Vitamin c ei
to the cells. It is required for building cells. (Different , ani
has smell of yeast. It is colourless. It activates t~
organisatio ns differ on the inclusion of water in the parasympa thetic nervous system of the nen,
nutrients). system and helps in the digestion of carbohydra~
0

2. Micro Nutrients The deficiency of this vitamin can cause S}'Illpto111s

like wheezing, constipation, irritability, lack~
Vitamins and minerals are included in micro nutrients.
concentration, etc. Lack of it causes beri herj
They are required in a very small amount in the body,
disease. •
but various chemical processes/changes are. not possible
in their absence. Their absence may result in serious Vitamin B2 or Riboflavin: It is a yellow cololll'ed
health diseases. veneered substance. It c~ be damaged by Sunlight
and overcooking. It is essential for keeping the
1. Vitamins eye, nose, mouth, lips and tongue healthy. Its
Vitamins are carbonic compound s which exist in deficiency can cause swollen lumps and retard
our body in a small amount but they are very essential. immunity.
Vitamins are necessary for metabolic reactions in the Vitamin B3 or Niacin: This vitamin is helpful in
l;>ody and to protect the body. They play a significant the growth of the body. It is helpful in maintaining
role in keeping the body healthy. Their deficiency causes hair colour.
a number of diseases. The vitamins are classified into Vitamin B5 or Pantothen ic Acid: This vitamin
two categories: is helpful in maintainin g the body weight of a
person. Its deficiency may cause disease known
as Pellagra.
Vitamin BG or Pyridoxin e: This vitamin keeps
the skin healthy and aids in the manufacture oC
haemoglobin. '
Vitamin B7 or Biotin: This vitamin is helpful in
protecting from muscle cramping and depression.
Vitamin B9 or Folic Acid: This vitamin is yellow·
coloured, odourless and tasteless. It is damaged
by cooking. It is helpful in blood formation. Its
deficiency weakens leucocytes .
Figure 5.3 Micro Nutrients Vitamin B12 or Cyanocob alamin: It is a
substance of red colour. It is damaged by excess
cooking. Its deficiency may cause disease called
( Vitamins ) anaemia.
+ 4•
(ii) Vitamin C: It is also called ascorbic acid. It is an
odorous acid-a white crystalline substance that
•
•
Water-soluble
•
Fat-soluble
dissolves in water and gets damaged on cooking,
It forms collagen. Collagen is the cementing
@>---@ I @,1---@ material that holds the cells of the body together.
••
•• •• •
•
Vitamin Vitamin Vitamin Vitamin Vitamin Vitamin
•• •• It strengthen s gums and bones. It is helpful
in the formation of red blood corpuscles in the
B C A D E K bone-marrow. It controls internal bleeding. Its
,. ..~'\
190 i Physical Education-X II
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deficiency causes a disease called scurvy, in which and phosphorus in the body. It helps in their
8 person feels fatigue due to physical weakness and absorption. It controls para thyroid glands. Its
the gums start bleeding. Teeth and bones become deficiency causes rickets and osteomalacia.
weak. The scars don't heal easily. There is also a (iii) Vitamin E: This vitamin is also known as anti-
possibility of bleeding in muscles. sterility vitamin. It is useful in clotting of blood.
Water-Soluble Vitamins Its deficiency causes reproductive failure
in males and females. It is an anti-oxidation
Vitamin Role substance. It is oxidated in the presence of iron,
Bl minerals and lead.
B2 Helps in nourishing the nervous system. (iu) Vitamin K: The main function of this vitamin is to
Reduces stress and sleepiness clot the blood. It activates the cells responsible
' B3 for forming prothrombin, which is helpful in the
B5 Helps in making hormones clotting of the blood. Hence, a very small amount
B6 Improves blood circulation of blood flows during haemorrhage and injury. Its
, deficiency causes inner haemorrhage which causes
B7 Keeps skin, nails and hair healthy anaemia.
B9 Helps in fertility, foetus development Fat-Soluhle Vitamins
B12 and prevents anaemia
Vitamin Role
C Helps in growth and repair of tissues A Improves eyes health
'; in all parts of our body D Makes bones stronger
(b) Fat-soluble Vitamins: These vitamins are soluble E Improves heart health
in fats. They are not excreted by the body. They are K Regulates blood clotting
formed from the substances of carbon, hydrogen and
0xygen. Vitamins A, D, E and Kfall in the same category 2. Minerals
as given below: Minerals are those substances which are required in
(i) Vitamin A: Vitamin A is a colourless, pale, small amount, but they are necessary for adequate
crystalline compound: It is also called retinol development of the body and capacity to work. Out of
because vitamin A is oxidated in the retina of 4% minerals in the body, 3/4 is calcium and phosphorus,
the eyes and it transforms into aldehyde and whereas the remaining 1/4 is other minerals. Minerals are
maintains proper vision. Vitamin A is helpful in required for the growth and development of the body and
the growth of body and it provides immunity to the for the formation ofbones and teeth. They are also essential
- body. Its deficiency causes an eye disease called for various functions like transportation of emotions, the
night-blindness. formation of hormones and maintaining heartbeat.
(ii) Vitamin D: It is a white, crystalline, odourless Minerals can be classified into two types-Macro
substance. It is not affected by acids, salts, heat minerals and Micro minerals. Micro minerals are also
and oxygen. It controls the quantity of calcium called Trace minerals.

( Minerals )
+ ®
•
••
Macro Minerals
•
Micro Minerals
T
@,__...---1@\--~~@1----@
••
Iron
••
Iodine
••
Copper
••
Manganese

• •
•
•
Calcium
•
•
Phosphorus
••
Sodium
••
Chlorine
•
•
Potassium
•
Sulphur
•
Magnesium
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• Sports and Nutrition

 processes of meta bolis m in the body. It supports
Mine ral I Func tion I Sour ces diges tion of carbo hydr ates. It utilis es many
Zinc It is found in cells Whole grains, nutri ents that enter the body. It is essen tial for
throu ghou t the milk, vegetables, the development of the skele ton.
body and needed meat, fish and
poultry Sources: Gene rally, phos phor us is found in all
for immune system.
It helps in wound the edible subst ances . It is found in food in the
healing, sexual form of comp ound s of fats, prote ins and carbons.
maturation and Hence, phos phoru s is found in milk, eggs, meat
breakdown of fish, pulse s, grain s, oils, seeds , dry fruits and
carbohydrates..- some exten t in green veget ables .
Selenium It works as an Dairy products, (iii) So~i um: S~di um _is pres ent in the form of
antioxidant. Also grains, seafood, sodm m chloride. It 1s prese nt in the body in th
improves immune meat. extra cellu lar fluid. Abou t 100 gram s of sodium ie
system, cognition and prese nt in the body of a healt hy person. 8
fertility. Functions: It main tains balan ce in the quan tity of
Fluoride Its main function Grapes, raisins, acids and saline s. It also main tains wate r balance
is mineralisation of tea, drinking It regul ates contr actio n of musc les and regulate·
bones and teeth. water, fish the sensi tivity of the nervo us syste m. 8
Chromium It is important in the Whole grain, Sources: Salt, milk, meat , grain s, vegetables, etc.
breakdown of fats nuts, fruits,
and carbohydrates. (iv) Chlo rine: It is prese nt in extra cellu lar fluid
vegetables,organ i
It also aids in insul in meat . the form of sodiu m chloride and withi n the celt
action and glucose as potas sium chloride. 8

breakdown. Thus, Func tions : It is helpf ul in the form ation f

regulates blood sugar hydrochloric acids. It helps in the de~elopment :r
level. the body. It balan ces the amou nt of acids and salts.
Molybdenum It activ ates enzymes Pulses, grains, (v) Pota ssium : Abou t 250 gram s of potas
sium i
that help breakdown green leafy prese nt in the body of an adult person. Mostly -~
of harm ful sulph ites vegetables, milk is prese nt in the cells and tissue s. Some of its pa~
and preve nts toxin s are prese nt in extra cellu lar fluids.
from build ing up in
our body. Func tions : Pota ssium is helpf ul in regul atin
hear tbeat and it reduc es the weak ness of th:
(a) Mac ro Mine rals: Desc riptio n of a few muscles.
macr o
mine rals is given below: Sources: Tea, coffee, cocoa, meat , vegetables, etc.
(i) Calc ium: Our body conta ins more calcium than (vi) Sulp hur: Sulp hur i~ a majo~ mine ral of the
any other mine rals. About 2% of body-weight is body.
Ther e is 1% sulph ur m prote m. Sulph ur is present
calcium. in blood and body cells, especially in skin, hair and
Func tions : It is usefu l in the formation of teeth nails.
and bone s. It is helpf ul in the clotting of blood. It Func tions : Sulp hur help s in regu latin g th
is also helpf ul in controlling the contraction and conc entra tion of acids and bases in our hlo :
expan sion ofmuscles. It also controls the absorption and other bodily fluids. It ~rans ?orts and stor:
of nutri ents. It main tains sensitivity of nervous nutri ents. It also make s hair, nails and skin soft.
tissu es. Its deficiency may cause ricke ts.
Sources: Sprou ts, groun dnuts , meat , etc. ·
Sour ces: Milk, green leafy veget ables , cabbage,
(vii) Mag nesiu m: Ther e is near ly 25 gram
must ard, turni p, pulse s, eggs, dry fruits, etc. s r
magn esium in the developed huma n body wh· 0h
(ii) Pho spho rus: The amou nt of phos phor us is • is prese nt m. t he b
ones. lC
exce eded only by calciu m. The total amou nt of
Func tions : Enzy mes in the body depe nd
phos phor us cons titute s abou t 1% of the body-
magn esium to funct ion norm ally. Magn es· on
weig ht.
is also_related to the metal;><>lism of calci um~: ~
Func tions : It is helpf ul in the formation of bones potassium.
and teeth . It main tains the balan ce of acids and
Sources: Fruit s, veget ables , whea t, pulse s d
salin e in blood. It is helpf ul in the funda ment al milk-products. an
92. Physical Education-XII
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1 (b) Micro Minerals: ~icro _minerals, also known as this stage, cells are formed at a greater speed. Cells
trace minerals are required 1n trace amounts but are are formed by proteins only. The most important
essential for proper functioning of body. function of proteins is to supply the materials for
l)escription of a few micro minerals is given below: body building and the continuous replacement
(i) Iron: The total content of iron is very less in the of the cells. During surgery, more proteins are
body. In an adult, it is approximately 4-5 grams. required because fibrinogen network required
for clotting of the blood is made up of proteins.
Functions: It forms blood. Haemoglobin is an
(b) Generating Enzymes, Hormones and
important compound which is a combination of
Antibodies: Proteins build a variety of enzymes.
iron, minerals and proteins. It plays an important
They bui1d nitrogen compounds, which perform
role in the exchange of oxygen and carbon dioxide.
many chemical processes. For example, pepsin
So!J,rces: Egg, meat, liver, green leafy vegetables, and trypsin in gastric juices in stomach. Some
pulses, dry fruits, honey, jaggery, dates, etc. essential hormones like thyroxine, adrenaline
(ii) Iodine: It is an extremely essential mineral. It is and insulin are generated by proteins only.
an important part of thyroxine hormone secreted 2. Regulation of Body Processes:
by the thyroid glands.
(a) Protein regulates the amount of acids and salts in
Functions: It is important for growth and the body.
development of body.
(b) It regulates the water balance.
Sources: Iodised salt, fish and sea food.
(c) It regulates the flow of cellular fluids.
(iii) Copper: The amount of copper found in the adult
(d) It maintains its continuity by carrying oxygen and
body is 100-150 mg. It is present in red blood
carbon dioxide.
corpuscles of blood plasma.
Functions: It is helpful in the oxidation of Sources of Protein
vitamin C and fatty acid. Protein can be divided into two categories:
Sources: Liver, dry fruits, pulses, grains, fruits, 1. Animal Protein: Foods from animals like egg,
coffee, etc. meat, milk, fish, and milk-products like curd,
(iii) Manganese: It is found in bones, kidney, liver cheese, etc.
and pituitary gland. 2. Vegetable Protein: Foods from plants like pulses,
Functions: It helps in improving the activity grains, dry fruits and legumes are a good source
of enzymes for the digestion of proteins, of protein.
carbohydrates and fats.
2. Carbohydrates
Sources: Wheat, pulses, peas, beetroot, meat, fish, • 1. Carbohydrates provide energy to body. One gram
green vegetables, etc. carbos gives 4 calories. It may be taken in any

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form. It is changed into glucose after digestion
·N~tritlve a;.d Non-nutritive - and it reaches the cells after absorbing in blood.
Glucose taken more than needed is stored in liver
Components of Diet
• - - -~ - --• - ··'---···
"-
& muscles and gives energy after changing into
glucose again in the hour of need. If still there
5,3.1 Nutritive Components of Diet ' is more glucose, it is collected in the layers of fat
~e chemical composition of nutritive components of the after changing into fats. If required, this layer of
diet has already been discussed earlier in this chapter. fat also gives energy.
Now we will discuss about its functions and sources. 2. When carbos or fats are not present in the body
Following are the nutritive components of the diet: or are in small amount, proteins have to provide
1. Proteins energy. As a result, growth of the body is hampered
because protein is unable to perform its primary
Following are the two main functions of proteins: function of the body building.
1. Body-buildin g: Proteins function as body- 3. Oxidation of fats is affected by deficiency of carhos.
builders in two ways: . As a result, amount of ketone is increased and
(a) Growth and Development of Body: Almost half blood becomes acidic.
ofour body-weight is that ofproteins. It is required 4. Carbos increases the absorbing capacity ofcalcium
in greater amount in the growing stage because, in in intestine cells.
, I
1 93
Sports and Nutrition
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 5. It is useful in the production of bacteria. There (a) Vitamin A
are various micro-organisms in the body which Functions:
compose vitamin B-complex. They are not formed
Vitamin A protects skin from drying and cracking.
if there is deficiency of carbos.
It is essential for normal sight of eyes.
6. Cellulose manages digestion offood and is helpful
in reducing the quantity of cholesterol. It is helpful in the metabolism of glucose.
It strengthens the epithelium tissues.
Sources of Carbohydrates
It is helpful in the natural development of bones
Following are the sources of carbohydrates:
and teeth.
1. Grains: Rice, wheat, maize, pulses, etc.
Sources:
2. Vegetables: Potato, carrot, sweet potato, banana,
Animals: egg, butter, milk, fish, liver and fish oil
apple, peas, ma~~o, dried peas, beans and milk-
products. Plants: (In the form of keratin) green leafy
vegetables, carrots, mango, papaya, tomato,
3. Dry Fruits: Raisins, dates, cashew nuts, figs,
orange, etc.
groundnuts.
4. Sugar, jaggery, etc. (b) Vitamin D
Functions:
DO YOU KNOW i7 It is helpful in the metabolism of calcium. It
Carbohydrates are rmportant for brain functioning. They I controls the absorption of calcium in the small
Influence mood, memory, etc. · -_____ J intestine.
It increases the absorption of phosphorus from
3. Fat the gastrointestinal tract.
Fat gives energy in greater amount. One gram fat It is helpful in the calcification of bones.
gives 9 calories of energy. It strengthens teeth.
1. Fat stores energy in the body. It is stored in the It controls the function of parathyroid gland.
form of adipose tissue. When the body doesn't
It controls the amount ofcalcium and phosphorus.
get energy through other resources, the stored
glycogen is consumed, and energy is received. Sources: Sun rays are the best source of vitamin
D. It is also found in a greater quantity in the
2. It protects vital organs.
yellow part ofthe liver oil of fish. The other sources
3. It regulates body temperature. include fatty fish, egg, butter, cheese, cod-liver
4. It gives required fatty acids because these acids ar~ oil, etc. It is found almost in negligent amounts
not formed in body and are essential for healthy in vegetables.
skin.
(c) Vitamin E
5. Vitamins A, D, E and K deficiency is not caused if
fat is present in sufficient amount. Functions:
6. It is helpful in the contraction and extension of It is helpful in the reproductive processes.
small intestine. It prntects the red blood corpuscles.
7. It reduces the re-creation of gastric juices. - - +lt helps retain vitamin A in the body. It protects
vitamin A from oxidation.
Sources of Fat
It helps in the functioning of the liver.
Following are the sources of fat:
Sources: It is present in grains (maize and wheat).
1. Animals: Milk and milk-products, egg, meat, fish,
It is also found in ghee, oil and green leafy
etc. vegetables.
2. Plants: Coconut oil, groundnut, seeds, dry fruits,
soyabean, mustard oil, etc. (d) Vitamin K
Functions:
4. Vitamins It activates cells responsible for prothrombin
Vitamins can be divided into two categories. required for coagulation of blood ..: .
1. Fat Soluble Vitamins: These vitamins are easily It changes fibrin from fibrinogen by changing

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dissolved in fat. These are:

Physical Education-XII
prothrombin into thrombin.
 It is helpful in forming a fine thread-like water, colour, fibre, etc. Some of these are harmful for
network of fibrin indirectly. the body. Non-nutritive foods are given as below:
+ As a result of the above-mentioned process, 1. Water: It is an essential component of food. About
blood coagulates and bleeding is stopped. 60-70% of water is present in our body. About 90%
Vitamin K is essential for forming prothrombin of our body-weight is water.
for this process.
Sources: Spinach, cabbage, cauliflower, soyabean,
wheat bran, etc.
2. Water Soluble Vitamins: These vitamins are
soluble in water. These are:
(a) Vitamin B-complex
Functions:
It is helpful in the growth of the body.
It is helpful in the smooth functioning of the
nervous system.
It maintains the position of the nerves.
,o. It keeps the skin and the digestive system
active.
It controls the formation process of red blood
corpuscles.
It is helpful in metabolism. Figure 5.4 Role of Water in Nutrition
It is important for activation of hormones. Water helps to excrete waste material from the
It regulates sensitivity of nervous tissues. body in different forms. Water is essential for
digestive system. It controls the temperature of
Sources: Wheat, green vegetables, milk, cereals, etc. body. It also functions as a lubricant. Water is
(b) Vitamin C essential for cell formation.
Functions: 2. Fibre: It does not have any specific contribution
The presence of vitamin C helps the wounds to in the nutrition of the body, but it is helpful in
heal rapidly. different functions of the body. Fibre is helpful
in repairing the defects in large intestines and
It is helpful in absorbing iron and calcium. fighting constipation. It controls imbalance of
-0- It helps in the formation of bones. blood-sugar by reducing cholesterol. It also helps
It is helpful in maintaining the health of the in reducing heart diseases.
connecting tissues. Sources: Wheat, fresh fruits, barley, root vegetables,
Vitamin C is very helpful during the growth fish, etc.
period of children. 3. Flavour Compounds: These are the compounds
Sources: Indian gooseberry, guava, lemon, orange, which add taste to the food. They are not related
pineapple, mango, papaya, tomato, fresh leafy to nutrition. They can have different tastes like
vegetables, pulses, sprouted grains, banana, apple, sour, sweet, bitter, etc.
etc. • , __ 4. Colour Compounds: They ;-.=e known for colours
' '·
only as they look attractive. Fruits and vegetables
ACTIVITY 5.1 have natural colours. However, colours are used in
IToke 5 ready to eat food items like packets of chips, etc. Check some foods to make them attractive. If the colours
lhelr nutritive values displayed on the packets and analyse i are made from chemical substances, they can be
'._!ffllch -- _ _--
of them are good and bad for your
··-·•-··•"'"•·~ .. ·--- - . health, •
.,. ________ .... ....----~-·--·
harmful for the body.
5. Plant Compounds: Some plant compounds are
5,3,2 Non-nutritive Components of Diet used as food. Some of them may be useful while
Non-nutritive components are those components which others may be harmful. For example, caffeine, if
do not provide any energy or calories to the body, but taken in excess quantity, may increase the heart
they are consumE:d along with foods. For example, rate.

Sports and Nutrition

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 ·E~ting-ro.:\v~ight Co.;trol-A Healthy Weight, the Pitfalls of Dieting, Food
Intolerance and Food Myths
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5.4.1 Meaning of Healthy Weight
A healthy weight may be understood by reading the table or by calculating Body Mass Index (BMI). Genera~ly, 11,·e
can call that weight as healthy weight which is the weight of a person when he does not suffer from any disease
by living a healthy life.

figure S.5 Measuring Height Figure 5.6 Measuring Weight

1. Method to know healthy weight through height and weight chart:
Male Female
Height Low Medium Maximum Height Low Medium Maxirnuna
(incm) Weight (kg) Weight (kg) Weight (kg) (in cm) Weight (kg) Weight (kg) Weight(kg)

157.5 50.7-54.4 53.7-57.1 57.1-63.9 147.5 41.7-44.4 43.5-48.5 47.1-53.9

160 52.1-55.8 54.8-60.3 58.5-65.3 150 42.6-45.8 44.4-49.9 48.0-55.3
162.5 53.5-57.1 56.2-61.6 59.8-67.1 152.5 53.5-47.1 45.8-51.2 49.4-56.7
165 54.8-58.5 57.8-63.0 61.2-68.9 155 44.9-48.5 47.1-52.6 50.8-58.0
167.5 56.2-60.3 59.0-64.8 62.6-70.0 157.5 46.2-49.9 48.5-53.9 52.1-59.4
170 58.0-62.1 60.7-66.6 64.4-73.0 160 47.6-51.2 49.9-55.3 53.5-60.7
172.5 59.8-63.9 62.6-68.9 66.6-75.2 162.5 49.0-52.6 51.2-57.1 54.9-62.6
175 61.6-63.7 64.4-70.7 68.4-77.1 165 50.3-53.9 52.6-58.9 56.7-64.4
178 63.4-68.0 66.6-72.5 70.3-78.9 167.5 51.6-55.8 54.4-61.2 58.5-66.2
180 67.1-71.6 68.0-74.8 72.1-81.1 170 53.5-57.6 56.2-63.0 60.3-68.0
183 68.9-73.4 69.8-77.1 75.3-83.4 172.5 54.8-59.4 58.0-64.8 62.1-69.8
185.5 68.9-73.4 71.6-79.3 76.1-84.7 '-
- 175 57.1-61.2 59.8-66.6 63.9-71.6
188 70.7-75.7 73.4-81.6 78.4-87.9 178 58.9-63.5 61.6-68.4 65.7-73.9
19.5 72.5-77.5 75.7-83.9 80.7-90.2 180 60.7-65.3 63.5-70.3 67.5-6.2
193 74.3-79.3 78.0-86.1 82.5-92.5 183 62.6-67.1 65.3-72.1 69.4-78.4
2. Method to Calculat.e Body Mass Index: To ascertain the body mass index, one should divide their bod,
weight (in kg) by their height (in metre square). l
Weight (in
Body Mass Index= _ _.;;;__ _kg)
=--
Height x Height

Physical Education-XII
 Under
Over

-------'------
weight Obesity [
weight (Class I)

<18.5 18.5-24,9 J 25--29 9

Figure 5.7 Healthy BMI for Both Women and Men

Body Mass Index for Men & Women pastry, chocolates, cold drinks, etc., which make
Category it difficult to control weight if taken in greater
BMI (Body Mass Index)
amount. Therefore, we should avoid them.
Under weight < 18.5
(f) Control on Overeatin g: Amount of food for each
Normal weight = 18.5-24.9 child/perso n depends on his work and body. It
Overweigh t = 25-29.9 means food should be consumed as per the needs of
Obesity Class I = 30-34.9 the body. To reduce weight, one should not overeat.
Obesity Class II = 35-39.9 (g) Set Target for Weight Control: Set goals for
Obesity Class III controlling weight. After that try to reduce weight
> 40
as per your height. Goal setting may depend on
3. Methods of Maintain ing Healthy Weight: The one's weight. If your weight is more than your
following methods may be used in maintainin g healthy weight, set long-term goal and try to
healthy weight:
achieve them gradually.
(a) Active Lifestyle: Today, the main reason ofobesity (h) Yogic Exercise: It has been di~covered through
is following a lazy lifestyle. One can fight this various researche s that tension and mental
problem by living an active lifestyle. The children pressure increase obesity. Yogic exercises like
and young generatio n avoid walking and doing 'Pranayam a and Asana' is helpful in reducing
physical activity. They spend most of their time in tension and pressure. Besides this, it helps in
reading, watching TV or playing games on their smooth functionin g of various systems of the body.
mobile phones. As a result, their weight increases. Hence, we can avoid obesity by smooth functionin g
(b) Regular Exercise : Extra calories are utilized of the different systems of our body and extra
by body through exercise and thus, weight is weight can be controlled.
controlled . If regular exercise is not done, the (i) Less Quantity of Food: In order to control
extra calories get stored and there is an increase weight, the amount of food consumed c~n be
in weight. We should walk for about 30-40 minutes reduced in small amounts. For example, if you
daily to maintain our weight. consume 2300 calories in a day, about 100-150
(c) Avoid Fatty Food: The quantity of calories is calories can be reduced easily.
more in fat. So, we should eat food with less fats. (j) Balanced Diet: One should start eating food as
Weight increases if one takes food with more fats. per the need of body and in adeq~ate proport~on
(d) Avoid Carbohy drate-ric h Food: We require to control weight. The appropria te proportion
carbohydr ate for providing energy to the body. It of food depends on the nature of one's work and
should be consumed according to need. We should climate so the nutrients should be consumed in
consume food with less carbohydra tes ifwe want that proportion only.
to lose weight.
(e) Avoid Junk Food: These days children are
attracted towards junk food, considerin g it ~s
DO YOU KNOW i1
According to WHO~ worldwide obesity has nearly tripled
complete food and eat it daily. These foods contain
high calories. For example, burger, pizza, chips, since 1975.

'
Sports and Nutrition , 97
 (k) Regular Diet: One should take food in the not get reduced, rather there will be chances. of
morning, afternoon and night regularly. For weight gain. Reduction in physical work or e,cercuie
controlling weight, if we miss a meal then we will reduces metabolism.
overeat in the next meal and; naturally, will not 7. Over Liquid Diet: When we are ?ie~n;'t
be able to control weight. So, one should take food prefer taking liquid diets against sohd e • . ut
regularly and pay heed to its nature and quantity. we make a mistake in choosing the appropn~te
(l) Don't Eat Frequently: Determine the timings liquids and start consuming those liquids which
for meals. Eating at small intervals adds to greater contain greater amount of calories. For exa~ple,
calories. Therefore weight is not maintained. sweet coffee with cream, sweet juices, cold d~,
etc. They contain less nutrients and more calones,
5.4.2 Pitfalls of Dieting therefore, weight is not reduced.
Obesity is becoming a great problem~ In order to get Ifwe plan to reduce our weight, we should prepare a
rid of obesity, some people are busy in working out in suitable meal plan which is realistic to our preferences
gyms for hours, others do dieting or take medicines.
and capacities. If we cannot continue our new style of
Often people make a number of mistakes while trying
meal planning for a long term, none of our efforts 14
to reduce their weight, because it reduces their weight
reduce weight can become successful. Hence, we should
but has negative effect on health. They may suffer from
many diseases. Breakfast is a very important meal. include only those food-items in our food which we can
One can take healthy food which may provide all the continue for a longer period.
nutrients to the body and enable metabolism. It speeds
up the process of reducing weight. So, with regular 5.4.3 Food Intolerance
exercise, one should include porridge, milk, corn flakes, Food intolerance means a particular food-iteDl not
banana, grain~, poha, salad, egg, etc. being suitable for the body. Any food that we are
Some pitfalls of dieting are given below: unable to digest is intolerable to us and it is considered ,
food intolerance.
1. Lack of Nutrients: Due to dieting, a person
takes food in small amount and stops eating a Food intolerance is the negative effect of food-items
number of things. As a result, there is a shortage from animals or plants. It means the food-items are
of nutrients like carbohydrates, or fatty things either not digested or absorbed. It is because of chemical
which are required by the body. substances which are present in those food-items.
Many a times, intolerance may be due to preservatives,
2. Weak Muscles: Due to consumption of food in
colours, additives and flavours. Sometimes, food
small amount, the required nutrients are not
provided in sufficient amount. As a result, the intolerance can be due to overeating of a particular food
muscles are weakened and their energy and Given below are some chemical substances which can
endurance deteriorates. cause food intolerance.
3. Reduce Sugar in Blood: Dieting causes shortage
of carbohydrates in our body which is essential for
energy as it supplies glucose. As a result, blood-
'L.C::j
J
Ol!.IBS~d
,-..f~

• gf Ie~y
FODMAPs histamine intolerance_ij
I airy i-;~r'""'"'mt ';:J
..C
gu,Jorca
ga~gutitl!a;
l~Food
8'"toxinsmicrobes . .8
sugar level comes down.
4. Reduce Bone Density: These days we have fi.dd1t1ves•d sic!(~
stopped consuming foods which have good calcium
ood11ntolerancesi
]f
·*ifllicfosme~ ~renactiocir~
content, like milk and milk-products, pulses and
grains resulting in the reduction of bone density.

!~a1!a~h~igluteit"'IJ
5. Slow Metabolism: When we are dieting, our
body slows down the metabolism to consume less
energy. After some time, when we start taking a
normal diet, our weight increases very fast because
symntoms
• • a1 perrneab·u
bl00dstreammtestrn 1 ty
1
.tfMd1,,,...,.,",.,,.1,,i

we require less calories for normal functions in Figure 5.8 Food Intolerance
the routine. In order to reduce weight at a great 1. Digestive Enzymes: Food intolerance c~ be due
speed, we harm the tissues of our muscles which to digestive enzymes. A variety of digestive juices
are responsible for the metabolism. are required for digesting different foods. The body
6. Reduce Physical Work: We reduce physical not producing these juices in adequate amount
labour due to dieting. As a result, the weight will may be one of the reasons for food intolerance.

~'l Physical Education-XII

I
!
!;
jiii>

2. ,Antioxidants: A few vitamins like Vitamins will be a shortage of nutrients in the body. At the
A, C and E, which are antioxidants, may cause same time, it is also possible that some foods are
intolerance if taken in greater quantity. avoided and some others are taken in greater
3. Nitrates: Nitrate is a chemical composed of amount, and we take more food in a meal after a
nitrogen and carbon. If it is taken in larger long fasting period.
amount, it may cause food intolerance. 6. Ban on Physical Exercise: A number of people
4, Benzoates: Benzoate is a chemical compound and believe that they will eat more if they do more
is usually used for preservation. lftaken in larger exercises. But ifwe do exercises as per the need of
quantity, intolerance may be caused. our body, we won't feel more hungry and we won't
5. Sulphites: Sulphite is used in the preservation of consume more calories. It is just a myth.
food and it is also found in some foods. Its excess 7. Customs: In Indian culture, there are some
use may also cause intolerance. customs related to food in various parts of the
country that makes people avoid that particular
s11mptoms of Food Intolerance food. In reality, the systems of all the human
Following are the symptoms of food intolerance: beings are the same, then how it is possible that
Vomiting Stomachache a particular food is harmful for one social group
and harmless for the other? It's only a myth.
Gas Diarrhoea
Edible items may be determined on the basis
Morning sickness Headache of climate. Food cannot be chosen on the basis
Acidity Cramps of traditions and customs.
Nausea Nervousness
Importance of Diet in Sports-Pre,
S.4.4 Food Myths During and Post Competition
Food is a basic need of human beings. A human being Requirements
cannot survive without food. Even today there are myths
about the amount and kinds of food to be included in Nutrition plays a significant role in sports. Players
our meals. Given below are the myths related to foods: cannot imagine to give their best presentation without
1. Carbohydrates Cause Obesity: Even today, nutritious food. A player needs energy for excellent
people believe that carbohydrates like potato, rice, presentation in sports, which can be available through
etc. cause obesity, In fact, food with carbohydrates nutritious food. Every sport is of different nature so the
• cause obesity only when taken in greater amount. players should be provided with the suitable food as per
If taken in adequate amount, there is no risk of the nature of the game.
obesity. It is a myth. Carbohydrate is the main Sports nutrition is related to liquids and amount of
source of energy for the body. foods taken by a player.
2. Egg Increases Cholesterol Level: Presently, it is "Nutrition is the combination of processes by which
believed that egg enhances the level ofcholesterol. In the living organisms receives and utilises the materials
fact, egg is a great source ofvitamins and minerals. necessary for the maintenance of its function and for
It is a myth that egg increases cholesterol level growth and renewal of its components." D.F. Tunner
But it should not be more quantity. In simple words, nutrition is that condition when an
3. Packed Food: Now-a-days, packed food is individual obtains all the nutrients as per his needs.
available in the market with a message that it Sports nutrition is the combination of processes
is fat-free, but, in reality, they also contain fats, that may determine the supply of food related needs of
though in small amounts. We consume it in greater the sports persons and be helpful in enhancing their
amount, thinking it to be fat-free. As a result, we presentation.
end up consuming more calories when the body
requires fats in small amount. 5.5.1 Why Nutrition for Players
4. Fried Food is Harmful: Generally, people Players need a lot of energy while playing because
believe that fried foods are harmful for health. It during exercise metabolism or chemical changes take
is only a myth,. If food is fried in oil or ghee of good place. As a result they need more energy which can
.. quality, it is not harmful for body. be supplied with food or nutrients. If energy is not
~- Fasting: Some people believe that fasting reduces provided, the tissues are utilised. As a result, it is
weight. If we observe fast at a short interval, there natural to face problem in best presentation.

Sports ond Nutrition A

t l
 Given below the list of nutrie nts required by the Fresh fruit juice may be taken just before the
It is useful in protecting from the shorta ge of8Poi;.,
7
• player s according to the nature of their sports.
1. Carbo hydra tes: It is a main source of energy. and provides energy. Watei
Storag e of carbohydrates is essential for long race The player should not feel hungr y or th·
becaus e they require a lot of energy. otherwise he will feel the shorta ge of energy. trsty,
2. Prote in: It is a formative element and repairs
the damag e of tissues. Generally, it does not have 5.5.3 Diet During Comp etitio n j
any impac t on the presentation but proteins are The players should avoid deficiency ofliquids • 'I-..,
essent ial for body weight and speed. during competition. lll IJ\IQy
3. Fat: It is also a main source of energy. When the Lemon water may be taken so that there is
amoun t of glycogen is reduced in the body, fat balance in sodium and calcium. Prollet
suppli es the required energy. The sports played They should consume ·c~boh ydrate d dri~ at sho
for a long duration requires fat but excess of fat mterv als for long durati on competition. rt
is harmf ul for body. Water should be taken in limited amount.
4. Vitamins: They do not have any direct impact on
the presentation of sports but they are required Spor~s Drink s may be taken in activit ies whi h
reqwr e speed. c
for metabolism.
5. Minerals: Their shortage or excess may affect Drink s with glucose should be taken so that blood
sugar is mainta ined.
presentation.
6. Water: Deficiency of water affects presentation. 5.5.4 Diet After Comp etitio n
Players perspire in excess while playing which
After competition any liquid diet can be taken.
hinder s the function of body and it affects the
presentation. Fresh fruit juice should be taken so that energy may
be recovered.
5.5.2 Diet Before Competition Foods with protei n may be taken in limited amount
,, The sports person should initiate a diet with proper so that the tissue s may be repair ed and may be
carbohydrates at least 20 days before the competition helpfu l in the recovery of muscles.
so that glycogen may be stored in the body. Norma l and balanc e diet may be taken after about
The players should take fluids with carbohydrate two two hours of competition which should contain all
three hours before the beginning of sports because the nutrie nts as per the need of the players.
it is absorbed in body quickly. Takin g ~omplete diet helps in recovery of energy.

SUM MAR Y
Diet is a basic requirement of humans.
The inclusion of nutritious elements in the proper proportion in the diet
is a balanced d·iet.
A balanced diet should have proper amount and ratio of protein, carboh
ydrate, fats, vitamins and minerals.
Nutrients make the body healthy with energy.
' ·~ j

Abrasive substance causes many heterogeneous disorders in the body.

, •
Food intolerance is the reaction of the body to a diet targeted by the digestiv
e enzyme, metabolism, nitrates, sulph it~

EXERCISES
A. Objective ,:-ype Quest io~s 2. Which of the following vitamins is not soluble in fat?
I. Multiple Choic e Quest ions (o) A (b)~
Tick the correc t option: (c)K .J&tVc 1.

1. Which of these is a water soluble vitamin? 3. How many calories per day are required for a norroal
(a) A l (b) JY person?
(o) 1500-2000 ~00- 2500
(c) E JjfC (c) 2500-3000 (d) 3000-3500
I·,
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1001 Ph11sical Education-XII
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