7/21/2019 Physical Education Nutrition Ppt
1/38
Mrs. UMAAssistant Professor
Department of Physical Education,
Health Education and Sports
Queen Marys College
Chennai
HEALTH & NUTRITION
7/21/2019 Physical Education Nutrition Ppt
2/38
HEALTH & NUTRITION Introduction to Nutrition
What is Nutrition
Nutrition Link
Calorie Chart
Nutrients
Basic Food Groups
Balanced Diet
Food Guide Pyramid
Meal Planning Guidelines
Healthy Diet Tips
7/21/2019 Physical Education Nutrition Ppt
3/38
Introduction to Nutrition
To eat is a necessity, but to eat intelligently is an art.
- La Rochefoucauld
7/21/2019 Physical Education Nutrition Ppt
4/38
What is Nutrition?
Nutrition is the study of foods, their nutrients and other
chemical components, their actions and interactions in thebody, and their influence on health and diseases.
Nutrition also means how your foods, liquids, andsupplements get digested into the nutrients that then move
from your digestive system into your bloodstream to becarried to different parts of your body and used inmetabolism, the functions and processes, which supportlife.
7/21/2019 Physical Education Nutrition Ppt
5/38
Nutrition Link
7/21/2019 Physical Education Nutrition Ppt
6/38
Calorie
A calorie is the unit of measure of the amount of energy
supplied by food. Calorie is not a substance present in
food.
Per gram of carbohydrate yields 4 Kcal
Per gram of proteins yields 4 Kcal
Per gram of fat yields 9 Kcal
7/21/2019 Physical Education Nutrition Ppt
7/38
Calorie Chart
Sr no. Food Group Serving Size Kcal
1 Rice 1 medium katori 100
2 Bread 2 slices 100
3. Chappati 1 medium size 100
4. Phulka 1 small 505 Dals & Pulses 1 medium katori 100
6 Soyabean 100 gms 430
7 Milk (Cows) 1 glass 200 ml 134
8 Milk (Buffalo) 1 glass 200 ml 234
9 Curd 30 gms (1 1/2 katori) 67
10. Khoya 100 gms 421
11 Paneer 1/2 katori 100
12 Buttermilk 1 glass (200 ml) 3013. Cheese 100 gms 350
14 Almonds 100 gms 655
15 Groundnuts 100 gms 567
16 Vegetables (gourds, leafy veg. and other vegetables) 100 gms 30-90
17 Potato 100 gms 100
18 Beetroot 100 gms 100
19 Egg 1 no. (50 gms) 100
20 Fish (unfreid) 100 gms (1 1/2 pcs) 10021 Meat (mutton) 100 gms 200
22. Oil 1 tsp 45
23 Sugar 1 tsp 20
24 Fruits (except banana and Chikoo) 1 no. 50
25. Banana 1 no. 100
26 Vanilla ice-cream 100 gms 200
27 Energy drink 100 ml (1/2 glass) 167
7/21/2019 Physical Education Nutrition Ppt
8/38
Nutrients
Nutrients are chemical substances found in food that are used by the body
for growth and health.
Nutr ients from food can be labeled as
Nutrients
Carbohydrates Proteins MineralsFats Vitamins
7/21/2019 Physical Education Nutrition Ppt
9/38
Carbohydrates
Carbohydrate is a compound that containscarbon, hydrogen, and oxygen. They areknown to us as sugars, starches, and dietaryfiber.
There are two different forms of carbohydrates
Simple carbohydrates (sugars).
Complex carbohydrates (starches).
7/21/2019 Physical Education Nutrition Ppt
10/38
7/21/2019 Physical Education Nutrition Ppt
11/38
Sources of Carbohydrates
Complex carbohydrates, often referred to as"starchy" foods, include:
Breads, cereals, starchy vegetables, legumes, riceand pastas.
Simple carbohydrates that contain vitamins andminerals occur naturally in:
Fruits, milk and milk products and vegetables.
Simple carbohydrates are also found in processed
and refined sugars such as: Candies, table sugar, syrups (not including natural
syrups such as maple) and regular carbonatedbeverages.
7/21/2019 Physical Education Nutrition Ppt
12/38
Empty Calories
Empty calorie is described as a caloriewith little or no marked nutritional value,typically from processed carbohydratesand/or fats. An "empty calorie" has thesame energy content of any other calorie
but lacks accompanying nutrients such asvitamins, minerals or amino acids.
Examples: Candy, soft drinks, and othersweetened foods, white bread and other
products of white flour, shortening, beer,
wine, and other alcoholic beverages,butter, lard, and other highly-saturatedfats.
7/21/2019 Physical Education Nutrition Ppt
13/38
Proteins
The word "protein" is derived from the Greek word "proteios",
which means primary or holding first place.
A protein is described as a food component made of aminoacids. Amino acids are formed by carbon, hydrogen, andoxygen.
7/21/2019 Physical Education Nutrition Ppt
14/38
Functions of Dietary Proteins
Necessary structural integrity of cells and
growth of the body
Formation of enzymes, digestive juices,
hemoglobin & hormones
Protection of the body against infection
Help in the transport of oxygen, nutrients
and drugs
Required for tissue repair
Needed for the production of milk proteins
during lactation
Replace the daily loss of body proteins
7/21/2019 Physical Education Nutrition Ppt
15/38
Sources of Proteins
Animal Sources
Eggs, milk, mutton, fish, poultry, liver etc.
They contain all essential amino acidsneeded by the body and hence are
Referred to as Class I Proteins.
Plant Sources
Pulses and legumes, cereals, nuts, beans,
oilseeds etc. They do not contain all theessential amino acids they lack in one or more
amino acids. Hence they are referred to as
Class II Protein s. Individually they may be
lacking in one or more amino acids but
combinations make it available of all
amino acids. For example cereal and
pulse combination is better thanconsuming only pulse or only cereal.
Two Sources of Proteins
7/21/2019 Physical Education Nutrition Ppt
16/38
Fats
There are several types of fats, but all are made up ofsaturated, monounsaturated, and polyunsaturated fattyacids.
Fatty acids are the organic " bui lding blocks"of fats, anddiffer in the amount of hydrogen they contain. Saturatedfatty acids contain the most hydrogen, and polyunsaturated
fatty acids contain the least. Certain fatty acids cannot beproduced by the body, and must be provided by the diet.Each of these fats has a different effect on the body.
7/21/2019 Physical Education Nutrition Ppt
17/38
Functions of Dietary Fat
Carry and help the body absorb the
fat-soluble vitamins A, D, E and K
For maintaining healthy skin
Regulating cholesterol metabolism
Precursors of prostaglandins,
hormone-like substances that
regulate some bodyprocesses
Help the body use carbohydrates and
proteins more efficiently
Dietary fats supply essential fatty acids
vital to good health
7/21/2019 Physical Education Nutrition Ppt
18/38
Vitamins and Minerals
Vitamins and minerals regulate body functions and keep thebody in proper balance. Vitamins and minerals are just as vital toyour health as carbohydrate, protein, fat, and water intake.
Vitamins are either water soluble (Vitamins B and C) or fat
soluble (Vitamins A, D, E and K).
Minerals also help build tissue besides regulating body
functions.
7/21/2019 Physical Education Nutrition Ppt
19/38
Vitamins
Vitamins are organic compounds found in food which are essential forgrowth and maintenance of life.
Two Groups of Vitamins
Fat soluble (vitamins
A, D, E, K)
Water soluble (the B
complex vitamins,
vitamin C)
Stored in the fatty tissues of the body,
and can be toxic if taken in excess
of need
Cannot be stored by the body (with the
exceptions of B12) and are normally
excreted in the urine
7/21/2019 Physical Education Nutrition Ppt
20/38
Minerals
Selenium
IodineCalcium
Phosphorous
Magnesium
Sodium
Potassium
Chloride
Iron
Zinc
Manganese
MolybdenumCopper
Fluoride
Nickel
Silicon
Boron
Chromium
Sulfur
7/21/2019 Physical Education Nutrition Ppt
21/38
Classification of Minerals
There are two kinds of minerals:
Macro Minerals
Trace Minerals
Macromeans "large"in Greek (and your body needs largeramountsof macro minerals than trace minerals). The macro mineral group is
made up of calcium, phosphorus, magnesium, sodium, potassium,
chloride, and sulfur.
A trace of something means that there is only al ittle of it. So eventhough your body needs trace minerals, it needs just a tiny bit of each
one. Trace minerals includes iron, manganese, copper, iodine, zinc,
fluoride, and selenium.
7/21/2019 Physical Education Nutrition Ppt
22/38
Basic Food Groups
Sugars,
Condiments
& Spices & Salt
Nuts & Oil Seeds
Meat & Meat
Products
Milk & Milk
Products
Vegetables
Fruits
Cereals ,
Legumes&
Whole Grains
FOOD GROUPS
7/21/2019 Physical Education Nutrition Ppt
23/38
Nutritional Facts of Different Food Groups
Cerealsare good sources of complex carbohydrates, fiber, vitamin B and E, zinc,
calcium and iron
Pulses are a highly nutritious food group comprising beans, peas and lentils. Whencombined with grains in a vegetarian diet they form high quality protein.
Fruits are good sources of fiber, vitamin- A & C, and potassium, antioxidants
(antioxidantsare thought to be effective in helping to prevent cancer, heart disease, andstroke).
Fruit juicesare concentrated source of calories, good sources of vitamin C .
Vegetablesare a source of important vitamins, minerals, fiber and carbohydrates.
Meat, poultry, fish and eggs are important sources of protein, iron, zinc, and Bvitamins. Chicken and fish contain less fat when compared to beef, pork, mutton,kidney and liver that are rich in fat content.
7/21/2019 Physical Education Nutrition Ppt
24/38
Nutritional Facts of Different Food Groups (Contd)
Fishesare rich sources of calcium, vitamin A and omega-3 fatty acids (Omega-3s aretermed Essential Fatty Acids (EFAs) because they are critical for good health.
However, the body cannot make them on its own. For this reason, omega-3s must beobtained from food, thus making outside sources of these fats essential).
Eggs are a good source of vitamin A, vitamin B12, riboflavin, phosphorus, iron andprotein. Most of the fat in eggs is found in the yolk. Eating raw egg is harmful as itmay hold lot of microbes. Hence, it is essential to cook them thoroughly beforeconsumption.
Nuts and oilseedsare rich in proteins, vitamin B and contain high levels of fat
Sugars are sweetening agents in beverages and other foods to increase palatability.They supply energy. Excessive consumption of refined sugar must be avoided as itmay lead to heart diseases in adults and dental caries in children.
Spices and condiments contain nutritional properties (Eg. chillies and coriander arerich in beta-Carotene & green chillies provide beta- carotene and vitamin C.Asafoetida, garlic & turmeric contain anti-bacterial property).
Saltis an important additive to our diets. Salt does not contribute anything other thansodium chloride. High salt intake is associated with hypertension.
7/21/2019 Physical Education Nutrition Ppt
25/38
Methods of Cooking - Cook to Conserve Nutrients
Rice loses nutrients due to repeated washing, washing with large quantityof water, boiling rice in excess water and discarding water.
Pressure cooking is the best method to cook without losing nutrients.
Foods (eg. Chapatti, upma, semia, noodles) can be made wholesome andfiber rich by adding vegetables and whole gram.
Germination of whole legumes increases VitaminC content.
Roasting of whole legumes enzymes which inhibits protein digestibilityand improves Protein quality.
Leaching (discarding water used for cooking) vegetables results in loss ofnutrients like vitamin B, sodium, calcium, potassium.
7/21/2019 Physical Education Nutrition Ppt
26/38
Methods of Cooking (Contd)
Cutting vegetables into small pieces and exposing to air results in loss of
nutrients especially vitamin C. Vegetables cut into big pieces and cookedin minimum water reduces loss of nutrients.
Excessive heating of milk may destroy/ denature and reduce the quality ofprotein. Fresh milk should be boiled at high temperature for some timebefore consuming and should not be left uncovered.
Meat should be well done and not consumed half cooked. Trim away thefat.
Meat should be frozen completely and stored. Never leave food exposed toair.
Use a separate cutting board / knife for chopping / cutting meat and meatproducts. Do not use the ones used for cutting vegetables / fruits. If youdont have separate cutting boards, then remember to wash the cutting
board / knife thoroughly with soap and water before using it for cuttingother food items.
7/21/2019 Physical Education Nutrition Ppt
27/38
Balanced Diet
The term "balanced" simply means thata diet adequately meets your nutritional
needs while not providing any nutrients
in excess.
A balanced diet refers to intake ofappropriate types and adequate amounts
of foods and drinks to supply nutrition
and energy for the maintenance of body
cells, tissues, and organs, and to support
normal growth and development.
7/21/2019 Physical Education Nutrition Ppt
28/38
Food Guide Pyramid
When we talk about nutrients it is
important to know the quantity i.e. howmuch to take. This can be well understood
by the concept of FOOD GUIDEPYRAMID. This can form a foundation fora good diet selection, providing the
essential nutrients.
The Food Guide Pyramid is a good visualrepresentation of appropriate proportionsof various food groups. It helps anindividual to make healthy food choices.
The basic food groups will be dealt indetail in the third module.
7/21/2019 Physical Education Nutrition Ppt
29/38
Servings 1-2
(Servings 3-5)
Use moderately
(Servings 3-5)
7/21/2019 Physical Education Nutrition Ppt
30/38
7/21/2019 Physical Education Nutrition Ppt
31/38
Meal Planning Guidelines
Orange and yellow
vegetables and fruits
Starchy foods(carbohydrates), egg andmilk and milk products
Green leafy vegetables
Chakra represents Water which has
to be taken in plenty
WaterRemember! our meal is considered to bewholesome only, if it contains all theabove food groups in appropriatecombinations. In other words, everymeal that we eat should represent thecolours of our tricolour flag.
7/21/2019 Physical Education Nutrition Ppt
32/38
Healthy Diet Tips
Eat plenty of fiber, pulses, whole grains, foods made with wholegrain flour(such as wholegrain bread), fruit and vegetables.
Avoid watching television while eating as you may not know the amount offood you are eating.
Take one or two fruits everyday as a snack. It is advisable to eat fruits ratherthan fruit juices. Also, fruits should be taken either before a meal or one ortwo hours after a meal and not with the meal.
Cook vegetables lightly by steaming or stir frying, and eat some rawvegetables everyday.
Cut down fat intake ( especially saturated fat ). Choose fish, poultry, wholegrains, pulses, nuts and seeds, or sprouted seeds, rather than red meat and
cheese.
7/21/2019 Physical Education Nutrition Ppt
33/38
Healthy Diet Tips (Contd)
Cut down the sugar intake. Use sugar as flavoring rather than as a food.
Cut down the salt intake. Instead of adding salt to your food use herbs, spices,fresh ginger, lemon juice, tomato puree, vinegar, soy sauce, vegetable stock,yeast extract, chutney and other flavourings.
Reduce the consumption of fried/ oily foods. Avoid deep frying vegetablesand fruits as deep frying may destroy the nutrients in them.
Avoid reheating of oils. Reheating of oils lead to formation of carcinogenic orcancer-causing agents that are toxic.
Cover the pan while cooking vegetables to preserve nutrients and flavour.
Do not store food products especially meat products in the refrigerator formore than two days.
7/21/2019 Physical Education Nutrition Ppt
34/38
Healthy Diet Tips (Contd)
Consume salads (fruit or vegetable) prior or along with meals. This practicegives a feeling of satiety thereby restricting your intake of calorie dense foodslike rice, fried foods, desserts etc.
Avoid skipping meals or fasting as this may induce secretion of acid in thestomach leading to gastritis/ ulcers.
Cut down the consumption of processed foods to avoid the "empty calories"of saturated fats, added sugar, refined cereal grains and additives.
While buying food products especially processed items like jams, pickles,tinned juice/ canned juice etc., please check for nutrition facts, labels, expiry
date and other defects (dents, holes, unsealed packets, opened tins/ cans etc.)
Exercise regularly to keep fit & fine.
7/21/2019 Physical Education Nutrition Ppt
35/38
There Are No Good or Bad Foods
All the things in nutr iment are good or bad relatively - Hippocrates
There are no foods that are either good or bad, healthy orunhealthy. There are however, combinations of foods that addup to a healthy or unhealthy diet.
7/21/2019 Physical Education Nutrition Ppt
36/38
Healthy Diet
Adequacy and balance are key character istics of a healthy diet
Good Nutrition/ Healthy Diet Good Health & Well-being
7/21/2019 Physical Education Nutrition Ppt
37/38
Sources of Reliable Nutrition Information
Voluntary Health Organizations:e.g. American Heart Association,
Voluntary Health Association of India
Scientific organizations:American Diabetes Association, NationalInstitute of Nutrition (NIN)
Professional organizations:Indian Dietetic Association (IDA),
American Dietetic Association (ADA), Nutrition Society of India,American Society for Clinical Nutrition
Government publications:NIN, ICMR publications, Food andNutrition Board
Registered Dietitians:in hospitals, public health dept., universities
Nutrition textbooks:used in university nutrition courses, faculties ofaccredited universities
7/21/2019 Physical Education Nutrition Ppt
38/38
THANK YOU