PHYSICAL EDUCATION
Chapter :- 5 SPORTS AND NUTRITION
Overview
- Concept of Balanced Diet and Nutrition
- Macro and Micro Nutrients: Food Sources & Functions
- Nutritive & Non-Nutritive Components of Diet
- Eating for Weight control-A Healthy Weight, The Pitfalls of Dieting, Food Intolerance, and Food Myths
- Eating for Weight control-A Healthy Weight, The Pitfalls of Dieting, Food Intolerance, and Food Myths
Chapter :- 5 SPORTS AND NUTRITION
1. Balanced Diet
A balanced diet provides all essential nutrients in the correct quantities for the body’s needs, ensuring health, growth, and development. The diet should include:
Energy-Giving Foods :- arbohydrates and fats (e.g., cereals, sugars, oils).
Body-Building Foods :- Proteins (e.g., milk, meat, pulses).
Protective Foods :- Vitamins and minerals (e.g., fruits and vegetables).
Importance
- Maintains body functions.
- Promotes growth and repair.
- Balances nutrient absorption for optimal health.
2. Nutrients and Their Functions
Nutrients are classified into macronutrients and micronutrients:
1. Macronutrients :- Needed in large amounts.
- Carbohydrates: Primary energy source (e.g., rice, bread).
- Proteins: Build and repair tissues (e.g., eggs, milk).
- Fats: Energy and hormone production (e.g., oils, nuts).
- Water: Regulates body temperature and aids metabolism.
2. Micronutrients :- Required in smaller amounts.
- Vitamins: Essential for immunity and energy (e.g., Vitamin C in citrus fruits).
- Minerals: Support bone health and metabolism (e.g., calcium in milk).
3. Nutritive and Non-Nutritive Components
1. Nutritive Components:-
- Carbohydrates, proteins, fats, vitamins, minerals, and water
2. Non-Nutritive Components
- Include preservatives, spices, and artificial sweeteners.
- Some improve flavor or shelf life, while others like
3. phytochemicals :-
- provide health benefits (e.g., antioxidants in fruits).
4. Eating for Weight Control
1. Healthy Weight :-
- BMI between 18.5–24.9 is considered normal.
- Methods to maintain a healthy weight include portion control, high-fiber foods, low-fat dairy, and physical activity.
2. Pitfalls of Dieting :-
- Extreme calorie reduction slows metabolism and leads to nutrient deficiencies.
- Crash diets often result in weight regain and health risks.
5. Food Intolerance and Myths
1. Food Intolerance :-
- Difficulty digesting specific foods, such as lactose or gluten.
- Symptoms include bloating, nausea, and headaches.
2. Common Myths :-
- “Carbs are unhealthy”—Whole grains are essential.
- “Milk and fish together cause skin problems”—No scientific basis.
6. Diet in Sports
A well-balanced diet enhances athletic performance. Key considerations include:
1. Pre-Exercise :-
- High-carb, low-fat meals (e.g., banana shake).
- Avoid fried or heavy foods.
2. During Exercise :-
- Hydration with water or electrolyte drinks.
3. Post-Exercise :-
- Protein and carbs to rebuild muscle and replenish energy (e.g., chicken sandwich, fruit).