This document provides a summary of key concepts around sports nutrition and a balanced diet. It discusses macronutrients like carbohydrates, proteins, and fats. It also covers micronutrients including vitamins and minerals. The document defines what a balanced diet is and explains nutritive and non-nutritive components. Additionally, it discusses maintaining a healthy weight and addresses common misconceptions around food and dieting.
This document provides a summary of key concepts around sports nutrition and a balanced diet. It discusses macronutrients like carbohydrates, proteins, and fats. It also covers micronutrients including vitamins and minerals. The document defines what a balanced diet is and explains nutritive and non-nutritive components. Additionally, it discusses maintaining a healthy weight and addresses common misconceptions around food and dieting.
This document provides a summary of key concepts around sports nutrition and a balanced diet. It discusses macronutrients like carbohydrates, proteins, and fats. It also covers micronutrients including vitamins and minerals. The document defines what a balanced diet is and explains nutritive and non-nutritive components. Additionally, it discusses maintaining a healthy weight and addresses common misconceptions around food and dieting.
This document provides a summary of key concepts around sports nutrition and a balanced diet. It discusses macronutrients like carbohydrates, proteins, and fats. It also covers micronutrients including vitamins and minerals. The document defines what a balanced diet is and explains nutritive and non-nutritive components. Additionally, it discusses maintaining a healthy weight and addresses common misconceptions around food and dieting.
Class 12 CHAPTER 2 SPORTS AND NUTRITION ● Balance diet and nutrition : macro and micronutrients ● Nutritive and non nutritive components of diet ● Eating for weight - healthy weight , pitfall of dieting , food intolerance and food myths
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Meaning of a balanced diet :
A balanced diet means eating the right amount of food from all food groups
Or
A diet which consists of all essential food constituent viz ,
protein carbohydrate fat vitamins minerals and water in correct proportion is called balanced diet.
Meaning of Nutrition :
Nutrition is is a dynamic process which comprises consumption of food to remain healthy and it is essentially the process of nourishing or being norished.
Macro Nutrients : it is the majority of individual diet and it is
taken in large amount
● Carbohydrate
It is the most important source of energy e it contain the
element of carbon hydrogen and oxygen carbohydrate are
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actually the organic compound that are important for
different digestive operation in our body.
● Simple carbohydrate - these are soluble in water and
are crystalline in nature they are sweet interest and are called sugar Ex - glucose fructose sucrose lactose etc. ● Complex carbohydrate - these are not soluble in water and they are not sweeter in taste also it is not a crystalline. Ex - starch ,glycogen and cellulose
Protein : it contain carbon hydrogen oxygen nitrogen and
sometime sulphur they are large molecules so that they cannot directly absorbed into our blood they are turned into amino acid by our digestive system. Body required only 0.36 gram of protein per pound of the ideal body weight.
Fat : fat contain carbon Oxygen and hydrogen . It keep us
warm and protect our organs and also help in production of hormones.
Types of fat -
● Saturated fat - it will increase of cholesterol in body
● Unsaturated fat - it will lower the level of cholesterol in our body.
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Water - it is made up of hydrogen and oxygen it will help in
transportation of nutrient to the cell of the body and also important for the excretion of waste product. It will also regulate the body temperature and play a vital role for various chemical reaction take place in our body.
Micro nutrient :
● Minerals : M ineral (nutrient) In the context of nutrition, a mineral is a chemical element required as an essential nutrient by organisms to perform functions necessary for life. a. Macro minerals :
Calcium , potassium , sodium , magnesium ,
phosphorus
● Micro minerals :
Iodine , iron , chromium , copper , cobalt
● Vitamins : they are the chemical which are required
in very small amount to keep our body healthy. ○ Fat Soluble vitamins
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Vitamin A , Vitamin D , Vitamin E , Vitamin
K
● Water soluble vitamins
Vitamins B complex :
● Vitamin b1,b2,b3,b5,b6,b12,b9,b7
Vitamin C
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Nutritive components of diet :
Those component which provide energies or calories.
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Non nutritive components of diet :
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Meaning of healthy weight :
Healthy weight is considered to be the one that is between 19 and 25 according to BMI. If the BMI is between 25 and 29 an adult is considered overweight. If the BMI is 30 or greater the person is considered to be a obese.
Underweight - <18.5
Normal weight 18.5-24.9
Overweight 25-29.9
Obesity class l - 30-34.9
Obesity class II - 35-39.9
Obesity class II - >40
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Method to control healthy body :
● Set an appropriate goal for weight loss ● Cut your calories and live in active lifestyle ● Do regular exercise like gym yoga ● Avoid fatty foods junk foods and fast foods ● Do not eat smaller meals frequently ● balancing the intake of calories and expenditures of calories
The pitfalls of dieting :
Common Pitfalls of Dieting for an Event. Diets that severely restrict caloric intake may offer results, but they trigger a “starvation response” in which the body slows down its metabolic rate to conserve energy. The loss of muscle tissue is responsible for lowering our metabolic rate.
● Extreme reduction of calories and skipping meals
● Restriction of several meals in our dieting like carbohydrate and fat ● Intake of calories through beverages like drinks etc
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● Not exercising regularly in the dieting.
Food intolerance - It means the individual element of certain foods that cannot be properly preceded and absorbed by our digestive system
Causes - because of the absence of activities of enzyme
responsible for breaking down and absorbing the food element
Symptoms - stomach pain vomiting headache
nervousness
Food myth : There are several food methods which are prevailing not only in India but all over the world.
1. Potato make you fat
2. Fat free product will help you in losing weight 3. Eggs increases cholesterol level 4. Drinking while eating make you fat 5. Don't take milk immediately after eating the fish
