UNIT-5

SPORTS AND NUTRITION

Q.1. Describe the meaning and give four

functions of Balanced Diet.
A.1.Balanced Diet is the intake of appropriate type and adequate amount of food to supply
energy and to support growth and development to ensure good health of an individual
Functions of Balanced Diet
(i) Balanced diet provides sufficient energy for the various activities of the individual.
(ii) It helps individual to grow and develop to optimum level. Thus, fullest of growth and
development can take place.
(iii) Balanced diet helps various organs and various systems of body to function properly.
(iv) It helps to repair or replace the worn-out tissues, thus, faster recovery from injury.

Q.2. State the parts of Balanced Diet.

A.2. Balanced diet is divided into three parts:
(a) Energy-yielding food: It consists of carbohydrates and fats (macronutrients).
This food helps to provide energy to individual for his workouts or activities.
(b) Body-building food : It consists of proteins. It helps in the growth and development of
body. It helps to repair or replace the worn-out tissues. It provides faster recovery from injury.
(c) Defensive food : It consists of vitamins, minerals and water (micronutrients).
This food helps in proper functioning and defence of various organs. This diet improves the
immune system of the body, thus it helps to defend against infection, germs, diseases, etc.

Q.3. Give the importance of Balanced Diet.

A.3. (i) Sufficient Energy: Balanced diet provides sufficient energy for the various activities of
the individual.
(ii) Optimum Growth and Development
It helps individual to grow and develop to optimum level. Thus, fullest of growth and
development can take place.
(iii) Proper Functioning of Organs: Balanced diet helps various organs and various systems
of body to function properly.
(iv) Faster Recovery: It helps to repair or replace the wornout tissues, thus, faster recovery
from injury.
(v) Efficient Immune System : Balanced diet improves the defence of body against various
bacteria, virus and fungal diseases, thus efficient immune system.
(vi) Improves Health Status : This diet helps to improve the overall health status of the
individual by preventing various health problems and diseases.

Q.4. List down Simple Carbohydrates types.

Or
Mention the sources of Carbohydrates.
A.4. Simple Carbohydrates: They are used as immediate energy providers. They are also
called quick energy food.
Sources : Simple carbohydrates are found in fruits, low fat milk, table sugar, refined honey,
jam, vegetables (potato, carrot), candy, etc.
Q.5. State Complex Carbohydrates.
A.5. Complex Carbohydrates : Complex carbohydrates are starches. They contain various
types of sugar molecules combined chemically to form glycogen. Glycogen releases slow
energy as compared to simple carbohydrates whereas energy content is higher.
Sources: Complex carbohydrates are found in bread, cereals (Wheat, Rice, Maize, Bajra),
vegetables, whole pulses (Chana-Dal, Moong-Dal, Rajma).

Q.6. Highlight the role of Macronutrients in our diet. Mention its sources.
Or
List down the nutritive components of diet and explain any one.
Or
Explain Macronutrient and their role in our diet.
A.6. Macronutrients : These are required in large proportion in our diet like carbohydrates,
fats, proteins and water. They are main part of diet and are taken in large quantity in our diet
and also the main source of energy. These are also known as Nutritive food.

Sources of Macronutrients :
Carbohydrates : Simple carbohydrates are found in fruits, low fat milk, table sugar, refined
honey, jam, vegetables (potato, carrot), candy, etc. Complex carbohydrates are found in
bread, cereals (Wheat, Rice, Maize, Bajra), vegetables, whole pulses (Chana-Dal,
Moong-Dal, Rajma).
Proteins: Proteins are the basic structures of all living cells required for muscles growth and
repair of body tissues etc. The sources of essential proteins are pulses, milk, dairy products,
soyabeans, egg, meat, etc. The sources of non-essential proteins are grains, dry-fruits,
vegetables. Proteins requirement depends upon individual's activity on daily basis like tissue
growth, injury, pregnancy, etc.
Fats: Fats or Lipids act as source of energy during long duration workout. They are most
concentrated sources of energy in food. They are found in food items like dairy products,
cream, butter, coconut oil, palm oil, ghee, animal fat, etc. They are found in solid and liquid
form. They have sticky quality.

Q.7. Discuss why Proteins is among the most important macronutrients.

Or
What should be the basic nutrient in a weightlifter's diet ? Why ?
A.7. Proteins are the basic structures of all living cells required for muscles growth and repair
of bod tissues etc. Proteins are needed for growth and development of body. It helps to
repair or replace the worn out tissues. It does not provide energy source only under extreme
starvation (hunger).
the womal routine Where sarvation (hunger.
Dietician recommends 15 to 20 percent of proteins in our daily diet. High intake of proteins
creates overload over kidney and liver. Moreover, it leads to dehydration. Under proteins diet
slows down the growth and development along with delayed recovery from injury. Its
deficiency diseases are Kwashiorkor, Marasmus.
Proteins are two types:
(i) Essential Proteins: There are nine essential amino acids which are taken from food and
are not made in body.
Sources: The sources of essential proteins are pulses, milk, dairy products, soyabeans, egg,
meat, etc. They are required for growth of tissues.
(ii) Non-essential Proteins: There are more than 13 non-essential proteins. Body requires
them in very less quantity as help in the synthesis of essential proteins.
Sources: The sources of non-essential proteins are grains, dry-fruits, vegetables.
Proteins requirement depends upon individual's activity on daily basis like tissue growth,
injury, pregnancy, etc.

Q.8. Explain the role of Fats. Why excessive Fats are harmful? Mention its sources.
Or
Write note on Lipids.
A.8. Fats act as source of energy during long duration workout. They are most concentrated
sources of energy in food. Fats are important for proper functioning of glands and other
internal organs.
Fats help during blood clotting, maintenance of skin and hair. Our diet should consist of 5 to
7 per cent of fat. Extra amount of carbohydrates are converted into glycogens and they get
mixed up with fatty acids. Fats are stored under the skin in the form of fatty acids. Fats help
in transportation of various fat soluble vitamins like A, D, E and K. Higher intake of fats
increases the risk of obesity and many heart diseases. There are two types of fatty acids:
(i) Saturated Fatty Acids: They contain chain of carbon atoms. They are found in food items
like dairy products, cream, butter, coconut oil, palm oil, ghee, animal fat, etc.
They have sticky quality.
(ii) Unsaturated Fatty Acids : These fatty acid largely come from plants like peanut oil, olive
oil, soya oil, etc,

Q.9. How many Amino Acids are found in Proteins?

OR
Write note on Amino Acids.
A.9. There are broadly two types of amino acids present in the proteins. These are:
(i) Essential Proteins : There are nine essential amino acids which are taken from food and
they are not made in body.
Sources : The sources of essential proteins are pulses, milk, dairy products, soyabeans,
egg, meat, etc. They are required for growth of tissues.
(ii) Non-essential Proteins : There are more than 13 non-essential proteins. Body requires
them in very less quantity as help in the synthesis of essential proteins.
Sources: The sources of non-essential proteins are grains, dry-fruits, vegetables.
Proteins requirement depends upon individual's activity on daily basis like tissue growth,
injury, pregnancy, etc.

Q.10. What are Vitamins? Give the list of Vitamins required for an individual.
A.10. Vitamins are the complex compounds of carbon. They are very essential for normal
working of the body. These are required in very small amount to keep our body healthy.
(a) Fat-soluble Vitamins: These vitamins are soluble in fat. They come into our body through
fats and are stored in liver and fatty tissues. These vitamins are A, D, E and K.
These are required in small quantities.
(b) Water-soluble Vitamins : These vitamins are soluble in water. They are not stored in the
body, so we need them more frequently. These Vitamins are B and C.
Q.11. Discuss about Deficiency Diseases caused by Vitamins. Or Compare any three fat
soluable Vitamins on the basis of their sources and benefits.
A.11. Deficiency of Vitamin A : It causes Night Blindness in which a person is unable to see
in dim light or night.
Sources : Sources of vitamin A are milk, butter, egg, carrot, cod liver oil, tomatoes, green
leafy vegetables, etc.
Deficiency of Vitamin D: It causes Rickets in which the bones of children are deformed.
Sources : Sunlight provides this Vitamin D other sources are milk, butter, green vegetables,
etc.
Vitamin B1 deficiency : It causes Beri-Beri in which person has retarded growth.
Deficiency of Vitamin B3 : It causes Pellagra in which skin sensitivity is lost and causes
irritation over skin.
Sources: The sources of Vitamin B are milk, egg, meat, grains, cereals, vegetables, peas,
beans, etc.
Deficiency of Vitamin C: It causes Scurvy in which there is bleeding of gums.
Sources: The sources of vitamin C are citrus fruits like lemon, orange, amla, tomatoes,
vegetables, etc.

Q.12. How water is useful for us in our diet ?

Or
What is the importance of water in our diet? Give its symptoms.
A.12. Our body consists of approximately 70 per cent of water in body weight. An adult
needs 3 to 5 lites of water daily for normal life. If the water in body is reduced, it causes
serious health problems like:
(a) Loss of 1 to 5 per cent of water results thirst;
(b) Loss of 10 to 15 per cent of water results
Dehydration, Lethargy, Body Ache, Pain;
(c) Loss of 15 to 20 per cent of water results
Blurred vision, Loss of memory, Faint;
(d) Loss of more than 20 per cent of water results Death.
Importance of Water: Water plays important role in our body, its importance is as under:
(i) Regulates Body Temperature
(ii) Transportation of Nutrients
(iii) Maintains Body Fluids
(iv) Eliminates Body Toxins
(v) Lubrication of Joints
(vi) Improves Skin Quality (vii) Kidney Function Improves
(viii) Maintains Electrolyte Balance
(ix) Boosts Physical Performance
(x) Improves Digestion

Q.13. Give the importance of minerals for a player.

OR
Compare any three micro-mineral on the basis of their sources and benefits.
Or
Enlist Non-Nutritive Component of diet, explain any two.
A.13. Calcium : It is an important macro-mineral.
It is required for bone and teeth formation. Its deficiency causes Rickets, Osteoporosis,
retarded growth, less height, delayed recovery from bone injury. The sources of calcium are
milk and milk products, fruits, tomatoes, vegetables, etc.
Potassium: It is one of the important macro-mineral required for activities of nervous and
muscular system (neuro-muscular system). It also helps in hydro (water) balance of the
body.
Phosphorus: It helps in making strong bones and teeth. Its sources are milk, egg, meat, dry
fruits and grains.
Sodium: It helps nervous system for better neuromuscular responses. Its deficiency causes
cramps and tiredness. Its sources are common salt, fruits and vegetables.
Iron: It is required for formation of haemoglobin (carry oxygen in blood). Deficiency of Iron
leads to Anemia. The sources of Iron are green leafy vegetables, egg, meat, etc.

Q.14. Give the importance of Vitamin B and Vitamin C in our body.

Or
Vitamins are very essential for working of the body and are divided into two groups. Explain
about them.
Or
Critically explain the importance of Vitamins for a player.
A.14. (i) Vitamin B: Vitamin B is of various types and some of its forms are named as Vitamin
B complex. Vitamin B1 is known as Thiamin, it helps growth and development and helps in
the synthesis of carbohydrates. Vitamin B1 deficiency causes Beri-Beri.
Vitamin B2 is known as Riboflavin. It helps in the growth of Red Blood Cells (RBCs).
Deficiency of this causes retarded growth.
Vitamin B3 is known as Niacin. Deficiency of B3 causes Pellagra in which skin sensitivity is
lost and causes irritation over skin.
Vitamin B12 helps nervous system, metabolism and energy transfer for growth.
Deficiency of Vitamin B12 causes Beri-Beri in which person has weak muscles and poor
coordination, feels tiredness and weakness.
Sources: The sources of Vitamin B are milk, egg, meat, grains, cereals, vegetables, peas,
beans, etc.
(ii) Vitamin C : Vitamin C is also named as Ascorbic Acid. This vitamin is required for
maintenance of ligaments, tendons, blood vessels, capillary walls and delicate lining of
mouth and gums. Deficiency of Vitamin C causes Scurvy in which gums bleed. Its deficiency
causes uncontrolled bleeding, delayed blood clotting, etc.
Sources: The sources of vitamin C are citrus fruits like lemon, orange, amla, tomatoes
vegetables, etc.

Q.15. Mention four Vitamin-Deficiency Diseases.

A.15.(i) Deficiency of Vitamin A causes Night
Blindness
(ii) Deficiency of Vitamin D causes Rickets
(iii) Vitamin B1 deficiency causes Beri-Beri
(iv) Deficiency of Vitamin C causes Scurvy
(v) Deficiency of Vitamin B12 causes BeriBeri
(vi) Deficiency of B3 causes Pellagra.

Q.16. What is the importance of Vitamin C?

A.16. Vitamin C is also named as Ascorbic Acid. This vitamin is required for maintenance of
ligaments, tendons, blood vessels, capillary walls and delicate lining of mouth and gums.
Deficiency of Vitamin C causes Scurvy in which gums bleed.

Q.17. Give the energy requirements of various groups. How we should calculate the energy
requirement of an individual ?
A.17. Approximate caloric requirement of various
groups:
Child of 2 years requires = 800 Calories per day
Child of 10 ears requires = 1500 Calories per
day
Child of 14 years requires= 1800 Calories per day
Adult female (50 kg) requires = 2400 Calories per
day
Adult male (60 kg) requires = 2800 Calories per
day
Adult male with heavy sports activity requires
= 3500 Calories per day
Adult male with very hard physical activity
requires = 5000 Calories per dav.

Energy Requirement Calculation:

Basal Energy Requirement (BER) is calculated by multiplying the body weight (in kg) by 24
hours (one day) with 1.3 Cal. As 1.3 Calorie is required per kilogram, per hour of BER, i.e.
1.3 Cal x body weight (in kg) × 24 hour = Basal Energy Requirement (BER).
The Extra Energy Requirement (EER) is calculated by multiplying the body weight (in kg) by
hours of training with 8.5 Cal. As 8.5 Cal is required per kilogram per hour of EER.

Q.18. Why does Weightlifters' diet include lot of proteins ?

Or
"Power sports players require proteins loaded diet." Justifv vour answer with suitable
examples.

A.18. In high power and contact sports (Weightlifter,

followed by compensatory behaviour such as purging (self-induced vomiting, excessive use
of laxatives or diuretics or excessive exercise).
In this disorder of eating, the person consumes large amount of food rapidly, followed by
binging and purging. This disorder leads to loss of important minerals from body thus leading
to serious health problems like Anemia. It also
Wrestling, Judo, Kabaddi, Karate), there are lot of injuries during training period. Thus, their
diet has large amounts of proteins to repair and replace the worn out tissues. These players
are also advised to take lot of complex carbohydrates along with vitamins and minerals. In
explosive activities like throws, jumps, etc., the player should take lot of vitamins, minerals,
whereas raised amount of proteins is also advised.

Q.19. Mention micronutrients which are important for body. Or Write the sources of micro
and macro minerals three of each.
A.19. Vitamins and Minerals are micro nutrients which are needed for our body in small
amount but they have their importance for body.
Fat Soluble Vitamin:
Vitamin A - this vitamin is also known as Retinol needed for normal growth and
development.
Vitamin D - needed for formation of strong bones and teeth.
Vitamin E - protects the cell membrane.
Vitamin K - helps in blood clotting.
Water Soluble Vitamin:
Vitamin B - known as Thiamin. It helps in growth and development.
Vitamin C- known as Ascorbic Acid. It helps to maintenance of ligaments.
Minerals:
Iron - needed for formation of haemoglobin.
Calcium - helps in bones and teeth formation.
Phosphorus - makes strong teeth and bones.
Sodium - helps nervous system for better neuromuscular responses.
Iodine - deficiency causes Goitre.
Fluoride - helps teeth and nails.
Chloride - helps body to fight against infection.

Q.20. Write difference between Simple and

Complex Carbohydrates.
A.20.(i) Simple Carbohydrate give quick energy, on the other hand, Complex Carbohydrates
release slow energy.
(ii) Simple Carbohydrates are Glucose, Glactose, Fructose, Maltose, Sucrose, Lactose;
Complex Carbohydrates are starch,
Glycogen, Dextine, and Cellulose.
(iii) Simple Carbohydrates are called monosaccharine while Complex Carbohydrates are
polysaccharides.
(iv) Simple Carbohydrates are sweet in taste bu
Complex Carbohydrate gets sweeters after chewing thoroughly.
(v) Simple Carbohydrates can be absorbed quickly whereas Complex Carbohydrate, takes
time.
(vi) Simple Carbohydrates can be dissolved in water but Complex Carbohydrates cannot

Q.21. Is fat useful for our body? Explain.

A21. (i) Fats are stored in the body and are used as emergency sources of energy.
(ii) Fats are important sources of energy for long duration activities and important for proper
functioning of glands and other internal organs.
(iii) It helps in transportation of fat soluble vitamins A, D, E, K.
(iv) It helps in blood clotting, maintenance of skin and hair. Our diet should consist of 5 to
10% of fat higher intake of fat leads high risk of obesity and many heart diseases.
(v) Fats maintain body temperature and protect it from external temperature.
(vi) They make body soft and oily.

Q.22. In an inter-school debate, the head boy of LPS School, Shashank, has to speak on
nutrition and its importance in sports.
(a) What are the groups of nutrients he should talk about?
(b) Of all the macro nutrients, where should he focus on while talking about muscle-building
and strength improvement?
(c) While talking about nutrition, how can he link it to sports performance?
A.22.(a) Shashank should talk about macro and micro nutrient diet groups.
(b) While talking about the three macro nutrient groups, when it comes to muscle-building
and strength improvement, he should talk primarily about proteins.
(c) Nutrition is intrinsic to performance at all levels, especially sports. Muscle strength,
endurance and stamina are all directly linked to sports performance. Capacity to perform as
well as immunity and recovery from sports injuries depends on good nutrition and he should
emphasize that good nutrition is the basis of good sports performance.

Q.23. Give the importance of minerals for a player.

Or
Compare any three micro-mineral on the basis of
their sources and benefits.
A.23. Minerals contain certain elements required by our body. They are needed in small
quantities but they are very essential for proper growth and development of body. Their
deficiency causes certain diseases. They are supplied in the form of salts by various food
items.
Calcium helps in Bones and teeth formation.
Deficiency causes Rickets, Osteoporosis, retarded growth, less height, delayed recovery
from bone injury. Found in dairy products, fruits, tomatoes, vegetables, etc.
Potassium improves Nervous & Muscular system (Neuromuscular System), maintains hydro
balance in body. Deficiency causes Hypokalemia; slow responses and lethargic.
Found in banana, sweet potato, mushroom, apricot, grapefruit, orange, dry fruits, etc.
Phosphorus makes strong bones and teeth.
Deficiency causes Osteoporosis easily bone injury. Found in meats, poultry, fish, nuts, beans
and dairy products
Sodium improve Neuromuscular system.
Deficiency causes Cramps slow responses and lethargic. Found in common salt, fruits,
vegetables etc.
Sulphur helps in protein and insulin synthesis, acts as antibacterial. Deficiency causes Skin
allergy, Skin Infection, Dandruff. Found in garlic, onion, meat, egg, walnuts etc.

Q.24. Write a note on Food Intolerance. Or What is Food Intolerance?

A24. It is that condition when a person has difficulty in digesting a particular food. In simple
words, food intolerance means when an individual cannot digest certain food properly due to
food hypersensitivity. Food intolerance is often confused with food allergy, however, both are
different.
Food intolerance leads to problem of digestion whereas food allergy is related with immune
system.
Causes: Absence of activity of enzymes responsible for breaking down the food elements.
It may be due to hypersensitivity to certain food items. These are usually innate sometimes
diet related or due to illness. This problem arises
when a person consumes large amount of specific food whereas less amount of same food
can be tolerated and digested.
Symptoms: Shows the symptoms like vomiting, nausea, pain in joints, headache, rashes on
skin etc.
Management: The person should meet expert
Doctor for his food intolerance and follow the instructions as given by Doctor or Dietician.
This can be prevented by avoiding those certain food products and intake of yogurt products.
consuming alternate food products, etc.

Q.25. What do you mean by Pitfall of Dieting?

Or
Write a note on Pitfall of Dieting.
A.25. Pitfall of dieting is extreme reducing of energy food. Low calorie intake or starving to
reduce weight is Pitfall of Dieting. Pitfall of dieting causes serious health problems. Every
individual wants to look attractive, slim and trim. An individual who is overweight wants to
reduce weight by starving, low calorie diet, skipping the meals to reduce their weight.
Pitfall causes and their effects :
(i) Extreme Reduction of Calories : Person reduces the diet considerably which causes low
level of energy, thus person feels lethargic, tiredness, body ache, etc.
(ii) Skipping Meals: People often skip meals to reduce weight whereas in next meal they take
large amount of food.
(iii) Low Energy Diet: The persons take diet without fats and less carbohydrates by which
health is affected.
(iv) Not Performing Physical Activity :
People often consider that reducing diet is good for controlling weight; thus they neglect
physical activity, which is equally important for healthy lifestyle.
(v) Taking Less Liquid: People often think that drinking water or liquid makes them to gain
weight which is wrong.
(vi) Starving : Starving causes serious health problem and it is dangerous. Thus, starving
should not be done for longer period.

Q.26. What do you mean by Bulimia Nervosa?

Mention causes. Or What do you mean by Bulimia?
A26. Bulimia Nervosa: Bulimia Nervosa is a eating disorder characterised by binge eating
followed by compensatory behaviour such as purging (self-induced vomiting, excessive use
of laxatives or diuretics or excessive exercise).In this disorder of eating, the person
consumes large amount of food rapidly, followed by binging and purging. This disorder leads
to loss of important minerals from body thus leading to serious health problems like Anemia.
It also causes low self-esteem, depression and mental health problems.
Anorexia Nervosa: Anorexia Nervosa eating disorder is characterised by food restriction and
irrational fear of gaining weight as well as a distorted body self- perception. The persons
suffering from this disorder keep thinking about reducing weight, thus their life become
stressful.

( Short Answer TypeQuestions)

Q.1. Describe the meaning of Balanced Diet.

What is the importance of Balanced Diet?
Ans. Balanced Diet is intake of appropriate type and adequate amount of food to supply
energy and to support growth and development to ensure good health of an individual.
It has three parts:
(a) Energy-yielding Food consists of Carbohydrates, Fats.
(b) Body-building Food consists of Proteins.
(c) Defensive Food consists of Vitamins, Minerals, Water and Roughage.
Importance of Balanced Diet :
(i) Balanced diet provides sufficient energy for the various activities of the individual.
(ii) It helps individual to grow and develop to optimum level. Thus, fullest of growth and
development can take place.
(iii) Balanced diet helps various organs and various systems of body to function properly.
(iv) It helps to repair or replace the wornout tissues, thus, faster recovery from injury.
(v) Balanced diet improves the defence of body against various bacteria, virus and fungal
diseases, thus efficient immune system.
(vi) This diet helps to improve the overall health status of the individual by preventing various
health problems and diseases.
(vii) Balanced diet improves the quality of metabolism processes of our body, thus efficient
release of energy.
(viii) Balanced diet prevents individual from various deficiency diseases as it provides all
important nutrients.

Q2. Explain the role of Macronutrients in our diet. Mention their sources.
A.2. Macronutrients: These are required in large proportion in our diet like carbohydrates,
fats, proteins and water. They are main part of diet and they are taken in large quantity in our
diet and also the main source of energy. These are also known as Nutritive food.
Carbohydrates: Carbohydrates are the main source of energy for almost all activities of an
individual. Thus, it is the primary source for almost all activities of body. Simple
carbohydrates are found in fruits, low fat milk, table sugar, refined honey, jam, vegetables
(potato, carrot), candy, etc.
Complex carbohydrates are found in bread, cereals (Wheat, Rice, Maize, Bajra), vegetables,
whole pulses (Chana-Dal, Moong-Dal, Rajma).
Proteins: Proteins are the basic structures of all living cells required for muscles growth and
repair of body tissues etc.
The sources of essential proteins are pulses, milk, dairy products, soyabeans, egg, meat,
etc. They are required for growth of tissues.
The sources of non-essential proteins are grains, dry-fruits, vegetables. Proteins
requirement depends upon individual's activity on daily basis like tissue growth, injury,
pregnancy, etc.
Fats: Fats act as source of energy during long duration workout. They are most concentrated
sources of energy in food. They are found in food items like dairy products, cream, butter,
coconut oil, palm oil, ghee, animal fat, etc. They are found in solid and liquid form. They
have sticky quality.

Q.3. What are the functions of Micronutrients in our diet? Also, mention their Deficiency
Diseases.
Ans. Micronutrients: These are required in small
proportion in our diet like vitamins and minerals.
Vitamins and Minerals are micronutrients which are needed for our body in small amount but
they have their importance for body. They are considered as supplement food, like Chlorine,
Iron, Manganese, Zinc, Boron, Sodium, Copper, Nickel, Fibers (Roughage), Water etc.
These are also known as Non- Nutritive food. They act as defensive food and help the
proper functioning of various organs.
Deficiency of vitamin A causes Night Blindness in which a person is unable to see in dim
light or night.
Sources: Sources of vitamin A are milk, butter, egg, carrot, cod liver oil, tomatoes, green
leafy vegetables, etc.
Deficiency of Vitamin D causes Rickets in which the bones of children are deformed.
Sources: Sunlight provides this Vitamin D, other sources are milk, butter, green vegetables,
etc.
Vitamin B, deficiency causes Beri-Beri in which person has retarded growth.
Deficiency of Vitamins B, causes Pellagra in which skin sensitivity is lost and causes
irritation over skin.
Sources: The sources of Vitamin B are milk, egg, meat, grains, cereals, vegetables, peas,
beans, etc. Deficiency of Vitamin C causes Scurvy in which there is bleeding of gums.
Sources: The sources of vitamin C are citrus fruits like lemon, orange, amla, tomatoes,
vegetables, etc.
Q4.What factors should be considered while making Balanced Diet of an individual?
A4. Factors to be considered for balanced Diet:
(i) Age
(ii) Gender
(iii) Workout or Profession
(iv) Body Weight
(v) Specific Sports Diet
(vi) Sufficient Roughage
(vii) Pregnant or Feeding Mother
(viii) Diet During Health Problems
(ix) Seasonal Food
(x) Climatic Conditions
(xi) Natural Diet
(xii) Doctor's Recommendation

Q.5. In sports such as Boxing and wrestling, the players tend to lose weight sharply. Explain
the pitfalls of Dieting.
A5. A player wants to lose body weight to dominate or prove their performance in
underweight category by reducing their weight sharply by Pitfall of dieting. An individual who
is overweight wants to reduce weight and thus starve for reducing weight. Many times they
skip their meals to lose weight; they sometime take slimming pils to reduce weight.

Q.6. Describe about sport diets for performance improvement.

Or
Describe the role of diet in performance.
A.6. Diet plays an important role in sports performance. As there are lot of activities in
games and sports, thus individual requires specific diet to improve performance. In almost all
sports activities, the diet during training period should be rich of complex carbohydrates
along with low fat diet. This diet helps to provide sufficient energy during training period. The
diet one week before the competition should be rich of complex carbohydrates (like rice,
wheat,bread, potatoes, cereals, milk, cakes, etc.). This raises the glycogen stores of energy
in the body. Vitamins and minerals should also be maintained during this period.
The meal before the competition should be taken at least 3 to 4 hours before the
competition. This diet should be rich of complex carbohydrates, low in fat, low in protein and
low in fibres like milk, cereals, rice, wheat, bread, cake, potatoes, chocolates, etc. The diet
during the competition should consist of simple carbohydrates if required (in prolonged
activity for more than 1 hour intensive workout). It should be more in liquid form rather than
in hard stuffy form. It helps to maintain water balance of the body along with sufficient quick
energy source like fruits, fruit juices, banana, etc.
In contact sports (Wrestling, Judo, Kabaddi, Karate), there are lot of injuries during training
period. Thus, their diet has more amounts of proteins to repair and replace the worn out
tissues. These players are also advised to take lot of complex carbohydrates along with
vitamins and minerals.
In explosive activities like throws, jumps, weightlifting, etc. the player should take lot of
vitamins, minerals, whereas raised amount of proteins is also advised.

Q.7. How weight can be controlled through diet? Explain. Or Explain that eating habits can
control weight.
A.7. (i) Balanced Diet: Overweight or obese
persons should strictly take balanced diet with very less amount of carbohydrates and fats.
(ii) Eating lot of Fibrous Food : Food items like fruits, salad, vegetables, etc., are rich sources
of fibrous food. Foods with high fiber content provide vitamins and minerals to the body.
They are low in energy food and thus prevent obesity.
(iii) Avoid Fats: Avoid taking fats, trans-fat food items, fried foods like butter, cream, ghee,
animal fats, etc. For the sake of taste, only refined oil or mustard oil should be used for
cooking.
(iv) Physical Activity : Overweight or obese persons should perform physical activity regularly
and avoid sedentary lifestyle.
(v) Avoid Junk Food : Avoid junk food or trans food items which have high calories,
moreover, it causes many health problems. The food items like burger, pastry, chocolates,
namkeen, chips, cold drinks, candy, etc., should be avoided.
(vi) Drink Water: Drink lots of water, it prevents acidity and reduces the stress over kidney
and stomach; moreover, it helps in cleaning the body waste.
(vii) Avoid Spicy Food : Spicy food causes many health problems (diseases, illnesses and
disorder of body), so it should be avoided.
(viii) Regular Medical Check-up: We should regularly go for medical checkup (every 6
months). Moreover, BMI should be done once in a month.

Q.8. Discuss four myths about diet. Or What do vou understand by Food Myths?
A.8. Dieting myths are wrong concept about food. It does not have scientific justification,
thus they are misconcepts.
(i) Mvth: Low fat or no-fat diet is good for you.
Fact: Leading dieticians believe that low fat diet losses weight but there is no need to follow
fat-free diet. Cutting down on saturated fats and eating unsaturated fats will help. Body
needs fats for energy, tissue repair and to transport vitamins A, D, Eand K in body.
(ii) Myth : The fewer the carbohydrates,
healthier you are.
Fact: Choosing the healthiest carbohydrates, especially whole grains, is important for health
and well-being.
Refined carbohydrates should be avoided, however, choosing whole grains is associated
with a decreased risk of chronic diseases and premature mortality.
(iii) Myth : Crash dieting or fasting makes you
lose weight.
Fact: This may be true in short term but ultimately it can hinder weight loss. Losing weight
over the long term burns off fats whereas crash dieting or fasting, not only removes fat but
also leans muscles or tissues. Thus, body gains lot of fats (more than lost by fasting) when
taken in diet.Thus, exercises are recommended for weight loss plan.
(iv) Myth: Oils/Margarine have fewer calories
than Ghee/butter.
Fact: Ghee/Butter and Oils/Margarine have about the same amount of calories.
Margarine, which is made from vegetable oils, was seen as a healthier alternative to butter
(which contains cholesterol and saturated fat), but later it was found that some margarines
are actually unhealthier because they contain trans fats, which have even more adverse
effects on cholesterol and heart health.
(v) Myth : Apples and brinjals are rich in iron because they turn brown when cut.
Fact: One of the greatest myths about apples and brinjals is that they are good sources of
iron. These are excellent source of fiber but not iron. This change in colour is an enzymatic
reaction and has nothing to do with iron.