Unit -

5
Physical Education
 Unit - 5
Sports &
Nutrition..!!
 Unit Contents

1.Concept of balance diet and nutrition

2.Macro and Micro Nutrients: Food sources & functions

3.Nutritive & Non-Nutritive Components of Diet

 Unit 5 – Handbook (CBSE Syllabus)
• 1. Concept of balance 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,

• 5. The Pit falls of Dieting,

• 6. Food Intolerance & Food Myths;

• 7. Importance of Diet in Sports and Pre, During and Post requirement

Complete Chapter’s
Summary
5.1 Balanced diet
and Nutrition :

A diet which contains the

proper amount of each
nutrient, i.e. like
carbohydrate, fat, protein
etc. according to the needs
of individual is called
Balanced Diet.
A diet which consists of all
the essential food
constituents i.e protein,
carbohydrates, fats,
vitamins, minerals and
water in correct proportion
is called balanced diet.
A.Balanced Diet : - A complete
food, a diet contains adequate
amounts of all the necessary
nutrients required for proper
growth & maintenance of body.

B.Nutrition : - It is the process of

obtaining & consuming food or
breaking down food &
substances taken in by the
mouth to use for energy in the
3. Nutrients: - The energic food in
our diet consists of various types
of essential chemicals for our
body termed as nutrients: - e.g.
Protein, fat, carbohydrates,
vitamins
&minerals.
Goals of nutrition :
•stay hydrated
•provide immediate fuel
• boost performance
• preserve muscle and
(v) improve recovery.
 5.2 : Macro & Micro Nutrients :

Some nutrients are needed in larger

amounts, these are called macronutrients.

Nutrients like Carbohydrates, proteins

and fats along with water are
macronutrients.

Other nutrients like vitamins and

minerals are required in small amounts
and are called micronutrients.
Macro nutrients :

Macronutrients mainly include

carbohydrates, proteins and fats
and also water which are
required in large quantities and
their main function being the
release of energy in body.
Ex :
Macronutrients include Carbon,
Oxygen, Hydrogen, and Nitrogen.
 Carbohydrates, proteins and fats are macronutrients and are also called
‘proximate principles’ because they form the main bulk of the diet.

In Indian meals, they contribute to the total

energy intake in the following proportion:
carbohydrates: 55-60%;
protein: 10-15% and fats: 20-30%.

Water does not provide energy but is a vital

nutrient required in large quantity for
functioning of metabolic processes in the
body and various regulatory functions.
Therefore, it is also considered a
Micro nutrients :

Micronutrients mainly comprise

vitamins and minerals which are
required in minute quantities.

However, both macro nutrients as

well as micro nutrients are
essential.

Ex : Micro nutrients are chlorine,

iron, manganese, zinc, boron, sodium,
copper, molybdenum and nickel.
5.3 Non-Nutritive and Nutritive Components of
Diet Nutritive components of diet :

CARBOHYDRATES –
Carbohydrates are organic compounds made up of Carbon, Hydrogen and
Oxygen.
Carbohydrates are a major source of energy and provide 4kcal per gram.

Carbohydrates are needed to provide energy during exercise.

Carbohydrates are stored mostly in the muscles and liver.
Complex carbohydrates are found in foods such as pasta, bagels,
whole grain breads, and rice
PROTEIN –

Protein is important for muscle growth and to

repair body tissues. Protein can also be used by
the body for energy, but only after
carbohydrate stores have been used up.

Only strength training and exercise will

change muscle. Athletes, even body builders,
need only a little bit of extra protein to
support muscle growth.

Athletes can easily meet this increased need

by eating more total calories (eating more
food).
Protein requirement for Indian adults is 1 g/kg body weight
(according to ICMR).

Thus, for a man weighing 60 kg, the protein requirement would be 60g/day.
In terms of percentage of total energy intake, protein intake should be
between 10-15% of total energy consumed.

In no case, it should exceed 35% of total energy intake. Protein requirement,

however, may increase to up to 2 g/kg body weight during sports and
exercise depending upon the type of sports and duration and intensity of
training.

Too little, or, excess intake of protein have health implications, hence proteins
should be consumed as required and recommended.
Fat-

Lipids or Dietary Fats a broader term used for

both oils and fats.
Oils are basically liquid at room temperature and
fats are solid at room temperature. It is the
presence of different types of fatty acids which
make them liquid or solid.

Fatty acids are the building blocks of fats and

oils. Fatty acids are classified as Saturated or
Unsaturated Fats depending upon the presence
of double bond in their chemical structure.
Fat-
It provides the highest concentration of energy of all the
nutrients. One gram of fat equals nine calories. One
pound of stored fat provides approximately 3,600 calories
of energy.
Saturated fats are found primarily in animal sources like
meat, egg yolks, yogurt, cheese, butter, milk. This type of
fat is often solid at room temperature. Unsaturated fats
include monounsaturated and polyunsaturated fats, which
are typically found in plant food sources and are usually
liquid at room temperature.
 Vitamin –

A well-planned and nutritionally adequate

diet should meet an athlete‘s vitamin and
mineral needs. Supplements will only be of
any benefit if your diet is inadequate or
you have a diagnosed deficiency, such as an
iron or calcium deficiency.

Use of vitamin and mineral supplements is

potentially dangerous and they should not
be taken without the advice of a qualified
health professional.
 Q1. What is the other name for Vitamin A?

a) Ascorbic Acid
b) Thiamine
c) Ratinol
d) Calciferol
 Q2. What is the other name for Vitamin D?

a) Ascorbic Acid
b) Thiamine
c) Folic Acid
d) Calciferol
 Q3. What is the other name for Vitamin C?

a) Ascorbic Acid
b) Thiamine
c) Folic Acid
d) Calciferol
Q4. What is the other name for Vitamin B2?

a) Niacin
b) Thiamine
c) Folic Acid
d) Riboflavin
Q5. What is the other name for Vitamin B1?

a) Niacin
b) Thiamine
c) Folic Acid
d) Riboflavin
Q6. What is the other name for Vitamin B11?

a) Niacin
b) Thiamine
c) Folic Acid
d) Riboflavin
Vitamin Inventor/ Discoverer

A Mc. Collum
B Mc. Collum
C Holst
D Mc. Collum
 Q7. Who discovered Vitamin A?

a) Dr. Mc Collum
b) Dr. Coubertin
c) Dr. J.B.Nash
d) Dr. Harvard
Q8. What according to you is the main cause for night
blindness?

a) Deficiency of Vit. E
b) Deficiency of Vit. C
c) Deficiency of Vit. A
d) Deficiency of Vit. D
Minerals: -
Mineral are very essential in
our diet. 4% of our body weight
is made up of minerals. These
are required for healthy teeth,
bones and muscles.

It is also used by body for

various activities such as
transmission of nerve impulses,
formation of hormones and
maintenance of heart beat etc.
 Macro Minerals: -

a) Calcium : Calcium is among the

top macro- minerals in terms of
growth and development of our
bones and teeth. It helps in
blood clotting.

Its deficiency may cause rickets.

The sources are cheese, milk,
orange, juice, eggs, green leafy
vegetables and cereals.
b) Potassium :
Potassium is one of the most required
minerals in diet. It is helpful in keeping
the nervous system and muscular
system fit and active all the time.

It helps in maintaining the amount of

water in blood and tissues. Its main
sources are banana, tomatoes, green
leafy vegetables, beans etc.
c)Sodium : It helps in muscular
activities. It also helps in transmission
of nerve impulses.

The sources are table salts, pickles

and butter etc.

c)Magnesium: It repairs and maintains

body cells. It is found in meat, brown
rice, beans and whole grains etc.
 e) Phosphorus :

Phosphorus helps in the

formation of bone and teeth.
It keeps the muscles and
nerve activities normal.

The sources are egg, fish,

liver, milk, and unpolished
rice etc.
 Micro Minerals :

a) Iodine :
It produces the hormones for the thyroid
gland. It is also significant for proper
growth and development.

Lack of iodine can cause goiter (swollen

thyroid gland) and mental retardation.
The sources are iodized salt, fish and
sea food.
 b) Iron :

It is essential in the
production of hemoglobin.
Its deficiency causes
anemia.

The sources are meat, egg,

dry fruits, spinach banana
and greet leaf vegetables.
 c) Chromium :

It is essential in the production of

hemoglobin. Its deficiency may
cause diabetes.

The sources are soya beans, black

gram, carrot, tomato, groundnuts,
bajra and barley.
Non nutritive components of diet
:

a)Water
b)Roughage
c)Artificial sweeteners
d)Preservatives
•Plant products
Fiber or roughage has no nutritive value.
It is undigested part of the food or it
can be said that it cannot be digested
by human intestinal tract.

It improves intestinal function by

adding bulk to the food.

It helps the individual to satisfy the

appetite. It prevents constipation.
 Eating for weight control :-

A healthy weight is a weight that

lowers your risk for health
problems, generally Body Mass
Index (BMI) and waist size are
good ways to achieve healthy
weight.

Methods to calculate BMI =

Weight in Kg/(Height in m2)
Category of BMI

1.Under Weight
2.Normal
Weight
3.Over Weight
•Obesity Class I
•Obesity Class II
1.Obesity class
 Here are some useful tips for weight control with proper
eating:

a. Avoid common pitfalls

b. Put a stop to emotional eating
c. Tune in what you eat
d. Fill up with fruit, veggies and fiber
e. Indulge without overindulging
f. Take charge of your food environment
 PITFALL OF DIETING:

An individual who is overweight wants to reduce weight

they starve for reducing weight many times skip meals to
lose weight, sometimes take slimming pills.

□Extreme Reduction of Calories.

□Restriction on some nutrients
□Skipping meals
□Intake of calories through drinking
□ Under estimating the calories.
□ Intake of Labelled foods.
□ Not preferring physical
activities.
□ low energy diet.
□ Taking less liquids
□ Starving
2.5 Food Intolerance:

Food intolerance is that when a person has

difficulty in digesting a particular food.

Symptoms : Nausea, Vomiting, Pain in joints,

headache and rashes on skin, Diarrhea,
sweating, palpitations, burning sensations on
the skin stomach.

Food Intolerance means the individual elements

of certain foods that can not be properly processed
and absorbed by our digestive system.
Causes : Absence of activity of
enzymes responsible for
breaking down the food
elements.

These are usually innate

sometimes diet related or due
to illness.
 Food myths :

1. Eggs increases cholesterol level so avoid them

2. Drinking while eating makes you fat
3. Low fat or No fat diet are good.
4. Dieting or Fasting may loose weight.
5. Food eaten late night is more fattening.
6. Low fat milk has less calcium that full fat milk.
7. Vegetarian cannot build muscles.
8. Healthy food is expensive.
MCQs
Q1. Which is NOT a
Micronutrient?

(a)Minerals
(b)Vitamins
(c)None
(d)Protein
Q.2 Nutrients are the chemical in food
which……….

•Are needed for replacement of tissues

•Are essential for growth
•Our body needs
•All of the above.
3. One function of proteins in our body is
to……………

•increase bulk of muscles

•Improve our endurance
•Form tissue and repair broken tissues.
•Provide energy for normal activities
4. Which one of the following in not a macro
nutrient?

•Fats
•Carbohydrates
•Roughage.
•Proteins
5. Which of the following is not a form of
carbohydrate?

5. Multiple.
6. Simple
7. Complex
8. All of these
6: The mineral ………… is required for developing strong
bones and teeth.

•Potassium
•Phosphorous.
•Sodium
•Copper
7: Which of the following vitamins is commonly known as
Riboflavin?

1. B1 2. B2.
•B3
•B Complex
8. Which of the following is not a pitfall of
dieting?

•Eating too little

•Skipping breakfast every day
•Not performing normal exercises
•None of the above.
9. Which of the following vitamins is not fat
soluble?

•B Complex.
•E
•K
•A
10. Which of the following vitamins is not fat
soluble?

•C.
•D
•K
•A
11. Fats and oils come under:

•protective or regulatory
foods
•energy giving foods.
•bodybuilder group
•routine foods
12. 1 gram of fat
provides

•3 kcal
•4 Kcal
•5 Kcal
•9 Kcal
Sample Paper
Questions
Q48. Calculate the BMI of a girl and identify the
category if her weight is 68kg and height is 161cm.

a) Underweight
b) Normal weight
c) Overweight
d) Obesity Class I
Case
Studies
 Q52. Jatin is a weightlifter in the 96 kg category. He has to participate
in a weightlifting competition next week for
which he is taking good care of his practice and diet. He has included
all the essential nutrients in his diet. Based on this case, answer the
following questions.

What do you think would be the most important component of Jatin's

diet?

•Proteins
•Carbohydrates
•Vitamins
•Minerals
Assertion and Reason
Based
Questions
.
.

.
 .

.
Previous Year
Questions
1. Food component present in sugar is?
[2020]

•Fats
•Protein
•Vitamin
•Carbohydrate.
2.Main source on vitamin C is?
[2020]

A.Guava.
B. Egg
C. Milk
D.Banana