Physical Education Nutrition ppt.ppt

8/14/2019 Physical Education Nutrition ppt.ppt

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Mrs. UMAAssistant Professor

Department of Physical Education,

Health Education and Sports

Queen Marys College

Chennai

HEALTH & NUTRITION


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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


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Introduction to Nutrition

To eat is a necessity, but to eat intelligently is an art.

- La Rochefoucauld


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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.


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Nutrition Link


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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


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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


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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


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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).


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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.


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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.


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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.


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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


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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


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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.


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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


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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.


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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


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Minerals

Selenium

IodineCalcium

Phosphorous

Magnesium

Sodium

Potassium

Chloride

Iron

Zinc

Manganese

MolybdenumCopper

Fluoride

Nickel

Silicon

Boron

Chromium

Sulfur


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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.


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Basic Food Groups

Sugars,

Condiments

& Spices & Salt

Nuts & Oil Seeds

Meat & Meat

Products

Milk & Milk

Products

Vegetables

Fruits

Cereals ,

Legumes&

Whole Grains

FOOD GROUPS


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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.


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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.


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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.


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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.


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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.


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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.


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Servings 1-2

(Servings 3-5)

Use moderately

(Servings 3-5)


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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.


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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.


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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.


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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.


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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.


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Healthy Diet

Adequacy and balance are key character istics of a healthy diet

Good Nutrition/ Healthy Diet Good Health & Well-being


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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


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THANK YOU

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Physical Education Nutrition ppt.ppt

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