(c) The food should easily digestible
A. Balanced Diet :- A complete food, a diet contains adequate amounts of all the necessary nutrients required for proper growth & maintenance of body.
B. Nutrition :- It is the process of obtaining & consuming food or breaking down food & substances taken in by the mouth to use for energy in the body.
C. Nutrients :- The energic food in our diet consists of various types of essential chemicals for our body termed as nutrients
:- e.g. Protein, fat, charbohydrates, vitamins & minerals.
Non-Nutritive Components of Diet.
2.3 Eating for weight Control
(i) A healthy weight is a weight that lowers your risk for health problems, generally body mass index (BMI) and waist size are good ways to achieve healthy weight. Methods to calculate BMI = Weight in Kg/ (Height in m)2.
Eating for weight control :- Factors to control body weight
* Balanced diet
* Drinks lots of water
* Eating lot of fibrous food
* Regular Medical Checkup
* Avoid Fats
* Medicine only by doctors advice
* Physical Activity
* Avoid Drinking
* Avoid Junk food
* Meals in small shifts
* Follow Hygenic Habits
* Do not Dieting
* Never Try sliming pills
* Avoid over eating
* Balancing the intakes of calories and expenditure of calories.
Pitfall of Dieting:
1. At present everyone wants to trim and slim, So they follow various methods to lose weight.
2. Mostly they believe dieting, in the beginning diet will give good result. But later they will get more weight compare to previous weight .
3. 90% Pitfall dieters gain all their weight back or more than that
4. We should know losing weight is not simple as it sound. Eat less and exercise more to burn the calories.
5. Some dangers dieting methods’ are stated below.
(1) Extreme reduction of calories:
a. Intake of calories reduced extremely.
b. 1800 calories, a day cannot meet all the nutritional requirements of an individual.
c. Reduce the calories, it will huge lose weight in your body. It can be dangerous for you.
d. your metabolism level and healthy manner will be lower
(2) Restriction on some nutrients :
a. Generally some nutrients like carbohydrates and fats are restricted in dieting.
b. But body need all types of nutrition, If you are not taking required amount of nutrition, the body can not functioning properly. It will be impaired
(3) Skipping meals:
a. In fact, if you have good metabolic rate, you can maintain or lose weight.
Males
BMR = 66 + (13.75 x weight in kg) + (5 x height in cm) – (6.8 x age in yrs)
Females
BMR = 655 + (9.6 x weight in kg) + (1.8 x height in cm) – (4.7 x age in Yrs) To determine your total daily calorie needs, multiply your BMR by the appropriate activity factor, as follows:
If you are sedentary (little or no exercise) : Calorie-Calculation = BMR x 1.1
If you are lightly active (light exercise/sports 1-3 days/week) : Calorie-Calculation = BMR x 1.275
If you are moderately active (moderate exercise/sports 3-5 days/week) : Calorie-Calculation = BMR x 1.35
If you are very active (hard exercise/sports 6-7 days a week) : Calorie-Calculation = BMR x 1.525
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b. So skipping meals fail your weight lose plan
c. If you skip meals, you take more calories during the next meals.
(4) Intake of calories through beverage:
a. Put down stress on not eat more and drink other then water.
b. Beverages, coffee with cream and sugar, sweetened juices and sodas really contribute to weight gain
(5) Underestimating calories:
a. Most of the diet people not understanding the number of calories they consume.
b. It is essential to be more aware of the amount of calories you take in your diet.
(6) Intake of labeled foods:
a. Most of the people go for such food products that carry the label ”lean, slim fit, sugar free, fat free, low calories”
b. It is not always best for losing weight
c. It doesn’t meet all the nutrient requirements of your body.
d. i.e : three chocolate biscuits contain 140cal whereas three non-fat biscuits contain 120cal, It is insignificant
e. The people will think and eat that these product are very less calories. So they will eat more, as a result which, you end up consuming more calories.
(7) Not exercising:
a. If you go on dieting without exercise, It will against the weight lose progamme. that mean you will gain your weight.
b. Exercise has a positive effect of metabolism and also helps to burn some extra calories. it will increase metabolism rate
c. So dieting will get benefit only if you do exercise.
B. Side effects of Pitfall of Dieting:
* Disturbed digestive system
* Acidity problem
* Gastric problem
* Muscular weakens
* Quick Tiredness
* Loose the shining of face
* Disturbed the metabolic rate
* Muscle cramp
* Chances of heart problems
* Pain in stomach
* Palpitations
* Burning sensation in urine
* After dieting when person comes on normal diet his. Body wt overshoots the initial body wt from where he started the dieting
C. Food Intolerance
a. Food intolerance is that when a person has difficulty in digesting a particular food.
b. Because their body cannot tolerate unlimited amounts
c. It comes gradually not frequently .it is not life threatening
Causes of food intolerance
a. Complete absences of activity of the enzymes responsibilities for breaking down or absorbing the food elements. This deficiency is natural in our body
b. It can be diet related or due to illness.
c. Digestive process start from mouth- salivary amylase (enzymes), stomach-pepsin( chief digestive enzyme in the stomach), Small intestine- pancreas, amylase, trypsin, lipase.
Symptoms : Nausea, Vomiting, Pain in joints, headache and rashes on
skin, diarrhea, sweating, palpitations,
Causes & Management of food Intolerance:
a. It can maintain by minor changes of diet to exclude food causing unfavorable reaction.
b. Sometime it can be managed effectively in such a way with the need for professional.
c. If you cannot know the food which causes problem, you should get the help from the medical expertise.
d. You practitioner can provide diagnosis and management.
e. It can be applied for managing food intolerance,
f. Change in diet causing reaction some therapies like.,
g. fructose (sugar sensitive is very common (1 in 3 people) intolerance therapy,
h. lactose (made of dairy product -lack of an enzyme called lactase in the small intestine. The most common symptoms of lactose intolerance are diarrhea, bloating, and gas.) intolerance therapy&
i.
Histamine intolerance therapy(Histamines start the process that hustles those allergens out of your body or off your skin)
j. Absence of activity of enzymes responsible for breaking down the food elements.
k. These are usually innate sometimes diet related or due to illness.
Food Myth:
a. Still lot of traditional (fake) stories are around us about food. It is called food myth.
b. The following question may confuse us, like what to eat, when to eat, how to eat, etc., So we think food myth is right.
c. Now days science has improved lot, so we no need to follow the food myth.
d. The most common food myth which are still Prevalent(common) contemporary(modern) society are stated subsequently(next)
Some of food myth are here:
D. Food Myth/ Dieting Myths.
(i) Myth :- Low fat or no fat diet are good.
Fact :- Body needs fats for energy, tissue repair and to transport vitamin A.D, E.K. Just cut down on salivated fat eating unsaturated fats.
(ii) Myth :- Vegetarian cannot build muscles.
Fact :- Vegetarian can built muscles as meat eaters by getting their proteins from vegetables such as cheese nuts pulses. etc.
(iii) Myth :- Healthy food is expensive.
Fact :- Tinned, stored, packed food is expensive, whereas local & seasonal food is inexpensive.
1. Will Potatoes makes you fat?
a. Dieters think carbohydrate foods will increase the weight. So the people omit such as rice, potatoes, etc.,
b. But know we know carbohydrate is body’s energy source.
c. If we take moderate quantity of potatoes, we will not get FAT.
2. Fat free products will help you losing weight?
a. Already we saw about labeled foods how it works, the calories are slight less in comparison to other foods.
b. Most of the dieters are eat more quantity of labeled food under the misconception that it comprise less calories.
c. So ultimately consume more calories which can cause weight gain.
3. Eggs increase cholesterol so avoid them?
a. No doubt it is good for health. It’s provide vitamins-A,B,D,Zinc,Iron, calcium, phosphorus, etc., and proteins.
b. Taking one egg daily- Fulfill our daily requirements of our body cholesterol and no problem of it.
4. Drinking (water) while eating makes you fat
a. Behind this misconception, enzymes and their digestive juices will be diluted, so it will slow down your digestion which may lead excess body fat.
b. In contrary(x),there is a scientific fact that drinking water while eating improves digestion.
5. Don’t take milk after eating fish:
a. They think that some spots can appear on skin if you consume drink milk after eating fish.
b. But there is no scientific reason behind this. Indeed, these products may be taken together.
6. Starve (have nothing to eat) yourself if you want to reduce weight:
a. Suppress appetite that mean hold your hunger and increase your metabolism rate so you don’t eat too much apart from your regular diet.
b. Then no need to starve yourself if you want to lose weight.
7. Exercise make you eat more:
a. Exercise burn the calories which may increase your hunger.
b. The research not shown that individual who do exercise and consume more calories those who don’t exercise.
c. The statement is if you burn your calories, you will not get weight
Meaning Sports Nutrition:
(i) Nutrition and diet is essential for increase the performance of sports and games.
(ii) It deals with, carbohydrate, protein, vitamin, minerals, water, etc.,
Intake of Nutrition before, after and during the competition period:
(i) It is real fact that optimal health and sports performance are achieved by having proper diet every day. Not just day before or on the day.
(ii) It is essential to take variety of foods in order to consume all nutrition needed for good health and maximum performance.
(iii) Sufficient amount is important for all people busy in simple work or in highly competitive sports.
(iv) Do not ignore any kind of nutrition, The explanation of before, after and during the competition is stated below.
Sports Nutrition (Fluid & meal in take, pre, during and post competition)Eating Diet before competition:
1. Athlete should take carbohydrate food which usually help in enhancing the glycogen store.
2. Your liver and muscles can only store a limited amount of glycogen. If your bloodstream contains more glucose than your body can store as glycogen, your body stores excess glucose as fat cells. Like glycogen, fat is stored for future energy; however, glucose storage as fat can contribute to weight gain and obesity.
4. The meal should be taken at least three to four hours and snacks at least one to two hours before exercise, to give us time for digestion.
5. The diet should include starches such as cereal, bread and fruit, to give us a slow, steady release of energy.
6. We should avoid simple sugars because they increase insulin level, which in turn reduces our blood glucose and make us feel tired.
7. To avoid dehydration, include plenty of fluids in the diet.
8. As fat and protein take a longer time to digest, avoid such diets before exercise.
Eating Diet during competition :
1. During the completion fluid nutrition is essential part for stay hydrate and maintains the sugar level. The sports person should not feel thirsty, depending upon their need and climate
2. More than 60 minute gap they can take small amount of carbohydrate or snacks at during every interval time.
3. So the sugar level will enhance and glycogen store will not depleted rapidly.
4. During the competition they have to take fluid every 10-20 min you do not feel thirsty.
5. Extra energy is not require for all the competition.
6. Sports drink are beneficial of more level activities lasting prolonged period of time.
7. Drinking liquid glucose to save your own limited stores of glycogen.
Eating Diet after competition :
1. Drink lots of water and other fluids to replace any loss or fluid.
2. The food should be rich in carbohydrate within an hour of exercising even if we do not feel hungry, to restore glycogen quickly.
3. High carbohydrate drink may be used.
4. After 2 hours of the competition, a sports person should take complete balanced meal for restoration
5. They can take 100 -200g carbohydrate along with protein. The protein at least 20 – 40 g in the diet , It can be cheese, egg, milk, etc., It speed up the replacement of glycogen stores and recovery time.
Effects of diet on performance
1. The constitute of food in sufficient amount is necessary for maintain the body growth for all individuals.
2. The active person may vary from 3000 to 8000 calories deepening upon hi/her size, weight, age, physical condition and severity of work done on each day
3. Well balanced diet can improve the sports performance. It may not give any guarantee accomplishment but imbalanced diet defiantly affect the performance.
4. As a sports person should know the role of essential nutrients on performance.
Fat
1. It is most important source of fuel for light to moderate level of activity.
2. Distance, high jumper, gymnast require minimum amount of fat. Adding weight to their body will hinder their performance .
3. Distance swimmers need certain amount of fat distributed near the skin surface to diminish the heat loss to the water.
4. Runners carried the extra weight of fat definitely diminish their performance.
Carbohydrate
1. It is also major fuel for muscular contraction and increasing endurance
2. It should not be given excessive amount. It may be risky for the sports person.
3. A low level of carbohydrate will be exhaustion. So the balance is the solution.
Protein
1. Various tissues of the body develop by protein.
2. It consumed as fuel for muscular work.
3. It should be consider as a source of energy, when fat & carbohydrate are available.
4. The performance is neither increasing or decreasing by protein deprivation.
5. It helps in the growth of lean tissues but does not have any significant effect on performance
Vitamins
1. It is essential for improving our good performance as per the sports or activity
2. The body can’t store large amount of vitamin, excess amount of vitamins excreted through urine.
Ie: excess of vitamins gives extra work for excretory organs.
3. There are three main vitamins
a. Vitamin C:
(1) Low level of intake will not affect the work performance.
(2) Approximately, If non athlete taking 60 mg and Athlete taking 300 mg -500 mg they do not have any harmful effect on kidney.
b. Vitamin E:
(1) It will cure many diseases especially heart disease.
(2) Many studies shown it will not increase sports performance
