Sports And Nutrition

Balanced diet and nutrition: macro and micro nutrients 


Meaning of a balanced diet 


A diet which consists of all the essential food constituents, viz, protein, carbohydrate, fats, vitamins, minerals and water in correct proportion is called balanced diet.

Meaning of nutrition 


Nutrition is defined as the science of food and its relationship with health. 

Macro nutrients 

Macro nutrients constitute the majority of individuals diet. 
  1. Carbohydrates 
  2. Proteins 
  3. Fats
  4. Water

Micro nutrients 

Minerals and vitamins are included in micro nutrients. Micro nutrients are required in very small amounts.
  • Minerals : minerals are very essential in our diet. Our 4 percent of the body weight is made up of minerals. Minerals are required for healthy teeth, bones and muscles. Minerals are also used by body for various activities.
  1. Macro minerals- calcium, potassium, sodium, magnesium, phosphorus.
  2. Micro minerals- iodine, iron, chromium, copper, cobalt.
  • Vitamins : vitamins are the chemicals which are required in very small amount to keep our body healthy
  1. Fat soluble vitamins- vitamin A, vitamin D, vitamin D
  2. Water soluble vitamins - vitamin B complex , vitamin D


Nutritive and non-nutritive components of diet


Nutritive components of diet 

  • Proteins
  1. Animal protein- the protein, which we get from animal products is called animal protein
  2. Vegetable protein- the protein which we get from vegetable is called vegetable protein 
  • Carbohydrates- generally it is found in rice, maize, jowar, bajra, pulses, gram, dry pea, dates, grapes, potato, banana, gur,  sugar etc.
  • Fats
  1. Animal sources- animals are also good source of fats. We get various products from animals such as ghee , butter, curd, fish oil , milk , meat and eggs. 
  2. Vegetable sources- we also get fats from various vegetables such as dry fruits, coconut, soyabean,foodgrains , mustard oil, cotton seed etc. 
  • Vitamins
  1. Fats soluble vitamins - vitamin A , vitamin D, vitamin E , vitamin K .
  2. Water soluble vitamins- vitamin B complex , vitamin C.
  • Minerals 
  1. Calcium
  2. Phosphorous 
  3. Iron
  4. Iodine
  5. Sodium
  6. Potassium
  7. Sulphur  

Non nutritive components of diet
  1. Fibre or roughage 
  2. Water
  3. Colour compounds
  4. Flavour compounds 
  5. Plant compounds 

Methods to control healthy body weight
  1. Set an appropriate goal
  2. Lay stress on health not on weight 
  3. Cut your calories
  4. Active lifestyle 
  5. Bring out support
  6. Yogic exercises 
  7. Avoid fatty foods 
  8. Avoid junk and fast foods 
  9. Avoid overeating 
  10. Don't eat frequently 
  11. Avoid rich carbohydrate.      

The pitfalls of dieting 

  1. Extreme reduction of calories
  2. Restriction on some nutrients 
  3. Skipping meals 
  4. Intake of calories through drinking 
  5. Underestimating the calories 
  6. Intake of labelled foods 
  7. Not doing exercise 

Food intolerance


Food intolerance is more common than food allergy. Food intolerance is a term used widely for varied physiological responses associated with 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.

Symptoms 

Food intolerance can cause nausea, stomach pain , diarrhoea, vomiting , flatulence,gas , cramps , heartburn , headaches , irritability , nervousness etc.

Food myths

  1. Potatoes make you fat
  2. Fat free products  will help you in losing weight
  3. Eggs increase cholesterol levels so avoid them 

Meaning of sports nutrition

Sports nutrition is the study and practice of nutrition and diet as these relate to performance in the feild of games and sports. 

Food supplement for children


Food supplement means a nutrient that is added to your diet to nourish your body as you are not taking this nutrient in adequate amounts in your regular diet. 

There is no doupt about the fact that food supplements play a vital role in proper growth and development of children 

Precautions while taking food supplements 

  1. First ensure that there is a lack of essential nutrient in a child's diet. 
  2. Consult a doctor whether the child needs to take food supplement or not.








Symptoms 








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