Meal
- All the substances (liquid and solid) that we eat and absorb through digestion and use the energy obtained from them are called food.
- we need a balanced diet
Balanced diet B- BALANCED DIET
- A diet from which a person gets all the essential elements for the body in proper quantity is called a balanced diet.
- A balanced diet is a diet that contains adequate amounts of the nutrients we need.
- A balanced diet includes fat, protein, carbohydrates, water, fiber, vitamins and minerals.
Nutrition
- Nutrition- It is the study of nutrients present in food.
- It is a dynamic process that involves eating, digesting, absorbing food and utilising nutrients for growth and development.
Types of nutrients
1. Macro
- Carbohydrates
- Protein
- Fat
- Water
2. Micro (Micro)
- Vitamins
- Mineral
Macro nutrients
- The nutrients which are present in large quantities in our food or which are required by our body in large quantities are called macro or macro nutrients.
- Such as carbohydrates, proteins, fat and water.
Micro nutrients:-
- The nutrients which our body needs in very small quantities are called micronutrients.
- Like vitamins and minerals.
Macronutrients
1) Carbohydrates
2) Protein
3) Fats
4) Water
Carbohydrates
- Carbohydrates are a major part of our diet.
- It provides instant energy to our body
- 1 gram of carbohydrate provides approximately 4 calories of energy.
- After digestion it gets converted into glucose
Types of carbohydrates-
- Sugar or simple carbohydrates- Glucose, Fructose, Sucrose and Maltose. These are soluble in water. Sources- Juicy fruits, sugarcane, beetroot, mango and grains
- Complex carbohydrates: These are not soluble in water. Starch, glycogen and cellulose are the main sources. Sources: Potato, sweet potato, beetroot, wheat etc.
Main functions of carbohydrates -
- The main function of carbohydrates is to provide energy for various bodily functions.
- 1 gram of carbohydrate provides about 4 calories of energy. Carbohydrates provide 60% to 70% of the total calories we get from our food.
- If we do not take carbohydrates in proper amount then protein will leave its main function and start providing energy to our body.
- Therefore, we can say that carbohydrates free proteins for other functions.
aid in fat utilization
- For the proper utilization of fat in the body it is necessary to have some amount of carbohydrate in the food.
- If fat is used for energy, some harmful substances may be produced.
- Hence, the presence of carbohydrates prevents the growth of harmful substances.
Functions of proteins
- Protein is a macronutrient. Proteins are converted into amino acids by our digestive system
- There are 23 amino acids out of which 9 amino acids must be available in the diet
- These amino acids are used by the body to build blood, muscles, nails, skin, hair and internal organs.
- Protein-builds new tissue, repairs damaged tissue
- Regulates the balance of water and acids.
Sources of Protein
1. Milk and milk products
2. Meat and other non-vegetarian foods
3. Whole pulses
4. Nuts and oily seeds
Main functions of proteins-
- Protein helps in building new tissue in the body
- repair of damaged tissues
- physical growth and body maintenance
- Regular intake of protein in the diet is essential for continued growth from childhood to adulthood.
- Enzymes and hormones are chemicals composed of proteins.
- Haemoglobin is a red coloured protein-rich substance present in the blood.
- Protein can be used to provide energy to the body.
- 1 gram protein provides 4 calories of energy.
- If we do not take proper amount of carbohydrates in our food then protein leaves its main function and starts providing energy to the body.
Fat
- Fat is a macronutrient.
- Fat is very essential for many functions of the body.
- 1 gram of fat provides 9 calories of energy.
- Fat keeps us warm and protects soft organs.
- Fat also helps in the production of hormones.
Sources of Fat
- Plant sources- vegetable oil, nuts, ava kado fruit Animal sources- meat, fish, eggs, milk and milk products
Micronutrients –
Those nutrients which are required by our body in very small quantity are called micronutrients.
- Vitamins
- Mineral Salts
1. Vitamins-
- These are the components of food that are required by all living organisms in small quantities.
- Chemically these are organic compounds.
- A compound that cannot be produced by the body in sufficient quantity but must be taken in the form of food is called a vitamin.
There are two types of vitamins
- Water Soluble Vitamins- Vitamin B Vitamin C
- Fat-soluble vitamins: vitamins A, D, E, and K
Mineral salts-
- Micronutrients are nutrients that are needed throughout life, but in very small quantities
- Unlike macronutrients, it is an essential mineral that is consumed in very small quantities by the human body.
Macro mineral salts -
- Calcium, Potassium, Sodium, Magnesium Phosphorus, Iodine, Iron, Copper
Non-nutrients –
- Fiber has no nutritional value. That is why it is included in the non-nutrients of this diet.
- Fiber-rich food is digested quickly and also contains water. It improves bowel function.
- It helps a person to satisfy hunger.
Colour compounds:
Food is made attractive with colours.
Food items have natural colours like fruits and vegetables – red, orange, yellow, blue, green and white.
Flavor Compounds:
- Flavor compounds provide neither energy nor nutrition.
- These substances enhance the taste of our food.
- Like by adding tea to milk or salt to vegetables, its taste is enhanced.
Plant compounds:
- Plant compounds are those that contain non-nutritive elements.
- Many plant compounds can have beneficial or harmful effects.
- Various researches have proved that many plant compounds prevent cancer.
Fiber:
- Fiber aids in bowel movement and prevents constipation.
- Helps in smooth functioning of intestines.
- Fresh fruits are rich in fibre.
There are two types of fiber
1. Soluble
2. Insoluble
Food for weight control
- If a person's weight is more than normal then he can suffer from many types of diseases
- Like obesity, diabetes, high blood pressure etc., in such cases the body weight should be normal
healthy or proper weight
- If a person's BMI is between 19 and 25 then it is a healthy weight
weight control measures
- Exercising
- Consuming fewer calories
- Avoiding Junk Food
- do not eat frequently
- Avoid high carb foods
- do not use narcotics
- Active Routines
Snacking (Dieting)
- We start eating snacks to make our body look fit and to develop a good personality
- This is mainly done for the purpose of reducing weight
- Sometimes the weight starts decreasing initially but later the weight increases
dangers of dieting
- Nutritional Deficiency
- skipping a meal
- Reducing Calories
- rickets
- Weakness
- Mineral Deficiency
Food intolerance
- The elements present in our food which our body cannot digest easily are called food intolerance
due to food intolerance
- There are certain enzymes in our body which break down the elements of food and work for their absorption, but these enzymes get reduced. The deficiency of enzymes can be congenital or it can also be due to the side effect of some medicine.
Diet in sports
- Sports nutrition deals with the type and quantity of fluids and food consumed by athletes. It is an important part of many sports training programs.
- It is used more in strength and endurance sports.
- Like – weight lifting, wrestling, bicycle racing, various types of races etc.
- Nutrition is very important in the field of sports. Adequate and balanced diet is not given to any player only to keep him healthy
- Rather, it is given for the purpose of recovering from physical fatigue during sports and to fulfill the energy requirements.
importance of diet in sports
- Improve game performance
- make the body strong and healthy
- Aids in recovery
- Body Adaptation
- Prevents water loss in the body
