CBSE Class 12 Physical Education Sports and Nutrition Assignment

Sports and Nutrition

Balanced Diet and Nutrition
A Balanced diet can be defined as ‘A diet which consists of all the essential food constituents, viz., proteins, carbohydrates, fats, vitamins, minerals and water in correct proportion. In other words, it means eating the right amount of food from all food groups which provides all essential food constituents necessary for growth and maintenance of the body.
Nutrition can be defined as the science of food and its relationship with health. It includes a dynamic process in which the food consumed is digested, nutrients are absorbed and distributed to the tissues for utilisation and wastes are disposed of the body.
Nutrients are the chemicals derived from the food consumed and used by the body for proper functioning.
There are two kinds of nutrients that we consume in the form of food. They are discussed below

Macro Nutrients
These constitute the majority of an individual’s diet and thus can be taken in large amounts. They supply energy and aid growth and maintenance of the body.
The various macro-nutrients are discussed below:

Carbohydrates
Carbohydrates are the main source of energy made up of carbon, hydrogen and oxygen in 1:2:1 ratio. Carbohydrates are organic compounds which are important for our digestive process. They are required by the body for performing every day tasks. But, excess of carbohydrated increases weight.

There are two main types of carbohydrates.

• Simple Carbohydrates They are sweet, crystalline and soluble in water. They form sugar—glucose, fructose, galactose, sucrose, maltose and lactose.

• Complex Carbohydrates They are non-sweet, non-crystalline and insoluble in water. They include starch, dextrine, glycogen and cellulose.

Proteins
Protein is a large compound formed of carbon, hydrogen, oxygen, nitrogen and sulphur. As they form a large molecules, proteins are converted into amino acids by our digestive system. These amino acids are used by the body for creation of blood, muscles, nails, skin, hair and tissues in internal organs. They also form new tissues, repair broken tissues, regulate balance of water and acids, transport oxygen and nutrients and make antibodies.
Our body requires only 0.36 grams of protein per pound of body weight. Excess of protein in body can lead to heart disease, osteoporosis, stroke and kidney disease, while its deficiency can cause Marasmus and
Kwashiorkor. Rich sources of proteins are egg, dairy products, pulses, nuts, and food grains.

Fats
Fats are compounds made up of 76% carbon, 12% oxygen and 12% hydrogen. They function to keep us warm, protects our organs and aid the production of hormones. They also regulate body temperature. Foods rich in fats are butter, oil, sausage, cheese, fish, chocolate, olives and nuts.

Micro Nutrients
Micro nutrients are extremely significant in proper functioning of the body. They function to enable chemical reactions in the body and are required in small amounts. They are discussed below:

Vitamins
Vitamins are compounds of carbon which are essential for the normal growth and working of the body. There are compored of carbon, hydrogen and oxygen and they are two groups of vitamins i.e. fat soluble and water soluble :
1. Fat Soluble Vitamins These vitamins are composed of carbon, hydrogen and oxygen and they are easily dissolved in fats.
The fat soluble vitamins are
(i) Vitamin A It was the first vitamin discovered by Elmer McCollum in 1913. It is an essential nutrient helpful in the normal growth of the body and development of eyes and skin. Its deficiency can cause Night blindness and can have severe impact on skin, teeth, kidneys, nervous system and digestive system. Its rich sources are egg yolk, milk and milk products, mango, papaya, etc.
(ii) Vitamin D This white colourless crystalline vitamin is essential for the formation of healthy teeth and bones. The presence of this vitamin in the body enables the body to absorb calcium and phosphorus. Deficiency of this vitamin can cause rickets, dental cavities and osteoporosis. Its rich sources are milk, butter, sunrays and fish liver oils.
(iii) Vitamin E This vitamin essentially maintains the functioning of reproductive organs. It also helps in blood coagulation, strengthening the cell membrance and keeping the skin healthy. Its deficiency can cause degeneration of muscles, paralysis and slow growth. Its rich sources are green leafy vegetables, sprouts, egg and whole cereals.
(iv) Vitamin K Its mains function is to clot blood to prevent excessive bleeding or haemorrhage. Its deficiency can cause anemia. Its rich sources are cauliflower, spinach, cabbage, tomato, potato, wheat, etc.
2. Water Soluble Vitamins These vitamins are soluble in water. They are
(i) Vitamin B Complex This vitamin consists of 8 vitamins. They are mentioned in the table.
(ii) Vitamin C It is also called ascorbic acid and is a water-soluble vitamin. It is needed for proper growth, development, and healing of wounds. It also maintains health of the connecting tissues. Its deficiency can cause scurvy. Its rich sources are lemons, pineapples, grapes, oranges, cabbage, spinach, etc.

Minerals
Minerals are micro-nutrients that are required for proper healthy and general development of the body.
They are classified into two categories as discussed below:

Macro Minerals 
Some of the macro minerals are described below:
1. Calcium (Ca) It is needed for the formation of strong bones, teeth and also helps in clotting of blood and muscle contraction. Its deficiency can cause rickets and various skin diseases. Its rich sources are cheese, milk, eggs, green leafy vegetables, etc.
2. Potassium (K) It plays a key role in keeping the nervous system and muscular system fit and active all the time. It also helps in hydro (water) balance of the body. Its deficiency can lead to weakening of muscles. Its rich sources are carrot, beetroot, onion, tomato, orange, mango, banana, apple, etc.
3. Sodium (Na) It is needed for the proper functioning of the nervous system. It helps in the contraction of muscles. Its rich sources include salt, milk products, meat, eggs, etc.
4. Magnesium (Mg) It repairs and maintains body cells. It’s sources are meat, brown rice, beans, whole grains etc.
5. Phosphorus (P) It is required for development of strong bones and teeth and keeps muscles and nerve activities normal. It is found in egg, fish, meat, milk etc.

Micro Minerals
Some of the micro minerals are as follows :
1. Iodine (I) It is essential for the production of hormone in the thyroid gland. Its deficiency can hinder growth and development. It can cause dwarfism, rough and fatty skin and goitre. Its rich sources are iodised salt, fish and sea food.
2. Iron (Fe) It is important for the formation of haemoglobin. Its deficiency can cause anemia. Its rich sources are meat, egg, dry fruits, spinach, banana and green leafy vegetables.
3. Chromium (Cr) It stimulates insulin activity. Its deficiency can cause diabetes. Its rich sources are carrot, tomato, bajra, barley and soyabean.
4. Copper (Cu) It is helpful in the formation of red blood cells, connective tissue and nerve fibre formation and functioning. Its rich sources are eggs, pulses and green leafy vegetables.
5. Cobalt (Co) Cobalt is needed for making red blood cells. It protects us from anemia and is found in green leafy vegetables, milk and meat.
6. Fluorine (F) It is important to make the enamel (polish) of the teeth hard and prevents dental diseases.

Nutritive Components of Diet
Nutritive components of diet are those components which contribute or provide energy or calories. The nutritive components of diet are proteins,  carbohydrates, fats, vitamins and minerals.

Non-nutritive Components of Diet 
Non-nutritive components of diet do not provide energy or calories. Their main purpose is to make the food smell and taste better, last longer, or look better etc.
Some of the important non-nutritive food components are discussed below
1. Roughage or Fibre It is the undigested part of the food which functions to satisfy the appetite. It is essential as it increases the function of intestinal tract and prevents constipation.
2. Water It is non-nutritive but essential component of diet. It acts as a lubricant for the various body parts such as skin.
3. Plant Compounds These are derived from plants and can include both nutritive and non-nutritive compounds. Its non-nutritive elements can pose several health risks.
4. Colour Compounds Colours are added to the food to make it look attractive and colourful. These are derived from animal products, grains as well as fruits and vegetables.
5. Flavour Compounds These are flavouring agents that add flavour to the food.
6. Food Addictives Certain chemicals like benzoic acid, sodium benzoate and other chemicals are used as food preservatives to increase the shelf life of the food.

Eating forWeight Control
Eating the right amount will lead to healthy weight.
Eating too much can lead to obesity and too less can lead to underweight.
An individual who has a healthy weight leads a healthy life with reduced risk of diseases.

A HealthyWeight
A healthy weight refers to an ideal body weight at which there is a reduced risk of diseases such as heart diseases, high blood pressure, diabetes, etc.
For optimum health, body fat should not be more than 20% of total weight for men and 30% for women. Healthy weight can be measured through calculating BMI.

Body Mass Index (BMI)
BMI method is used to check if an individual has an ideal weight with respect to his/her height. According to the BMI score, individuals are categorised into underweight, normal weight, over weight and obese.
The data differs for both men and women. To calculate BMI, take the weight in kilograms and divide it by square of height taken in metres. i.e.
BMI = Body weight in kg/(Height in metres)2

The Pitfalls of Dieting
People use various techniques of weight loss such as taking diet pills, fasting, reducing calories consumption, exercise, etc. There are some dangers /pitfalls of dieting that need to be checked for reducing weight in a healthy way.
The pitfalls of dieting are
(i) Eating too little
(ii) More Drinking than Eating
(iii) Skipping meals
(iv) Intake of Labelled Foods
(v) Not Performing Exercises

Food Intolerance
Food intolerance is the intolerance of certain elements in some foods that cannot be properly processed by our digestive system. Features of food intolerance are as follows
• Usually comes on gradually.
• May only happen when you eat a lot of a particular food.
• Causes of Food Intolerance It is caused by part or complete absence of activity of the enzymes responsible for breaking down or absorbing the food elements. Some intolerance can be diet-related or due to illness.
• Symptoms of Food Intolerance It can cause nausea, stomach pain, diarrhoea, vomiting, gas, cramps, heartburn, irritability, nervousness, etc.
• Management of Food Intolerance It includes dietary changes with or without professional help. If one is unaware about the food causing the problem, a general medical practitioner would assist in diagnosis and management.

Foods Myths
Various food myths prevail in India and the world.
People believe in these myths because the myths seem credible. However, now that we have advanced scientific knowledge, we can dispel these myths. The most common food related myths are
• Potatoes make us fat.
• Fat-free products help in reducing weight.
• Eggs increase the cholesterol level.
• Drinking water while eating makes us fat.
• Don’t consume milk immediately after eating fish.
• Starve yourself if you want to lose weight.
• Exercising makes you eat more.