Class 11 ISC Physical Education Ch-1 Nutrition, Weight Control and Exercise

1. NUTRITION, WEIGHT CONTROL AND EXERCISE
IT’S OK

2. WHAT DO YOU MEAN BY NUTRITION
▪ It is the intake of food, considered in relation to the body’s nutritional (dietary)
needs.
▪ Nutrition is about eating a Healthy and Balanced diet.
▪ Nutrition is the science that interprets the interaction of nutrients and other
substances in food in relation to maintain growth, reproduction, health and
disease of an organism. It includes food intake, absorption, assimilation,
biosynthesis, catabolism and excretion.

3. DIETARY GOALS
▪ The diet should be composed of about 12% protein, 30% fat and 58%
carbohydrates.
▪ For healthy dietary goals for good health we should broadly know what we are
eating:-
1. Increase carbohydrate consumption.
2. Reduce saturated fat consumption to about 10% of total energy intake. Balance
that with polyunsaturated and monosaturated fats, which should each account
for about 10% of energy intake.
3. Reduce cholesterol consumption to about 300 milligrams daily, Sugar
consumption by1 about 40% to account for about 15% of total energy intake and
salt consumption to approximately 3 grams a day.

4. BASICS OF NUTRITIOUS DIET
▪ Healthy Diet may improve and maintain optimal health.
▪ Macronutrients:-
1. Carbohydrates:-
• Primary source of energy
• It fulfils body’s immediate energy need.
• There are two types of carbohydrates:-
I. Simple Carbohydrates which breaks quickly and doesn’t do much to your body.
II. Complex carbohydrates which takes longtime to break, it makes up most of
carbohydrate intake.
• One needs to get 50-60% of daily calories from carbohydrates.
Nutrient
s
Macro Micro
1
Carbohy
drates
Vitamin
2 Fats Mineral
3 Proteins Water

5. 2. Fats:-
• Some facts are better for health than others.
• Complete elimination is not a need for healthy diet.
• In fact, some bad actually helps in promotion of good health.
• Our body makes its own fat from taking in excess calories.
• There are 2 main types of potentially harmful dietary fat:-
I. Saturated fat:- comes from animal source of food, such as red meat, poultry and full fat dairy products.
II. Unsaturated fat:- made from oil through food processing, such as plant based food and oil, omega 3 fatty acid.
3. Proteins:-
• Building of life every cell in human body contains proteins.
• Basic structure of protein is a chain of amino acid.
• Protein in diet helps to repair cell and make new one.
• Important for growth and development in child, teen and pregnant women.

6. ▪ Micronutrients:-
1. Vitamin:-
• Essential for growth and development for human body.
• There 13 vitamins and are mandatory which can be divided into 2 categories.
I. Fat soluble:- Vitamins A, D, E and K.
Excess storing can be toxic.
One should be aware about amount of consumption.
II. Water- soluble:- Vitamins C and all B vitamins
Excess storing is needed. As it is not stored in the body for a long time.
When we take more then we need the body eliminates the excess in the urine.
2. Minerals:-
• Are important for our body to stay healthy.
• It is been used for many different jobs, including building bones, making hormones and regulating your heartbeat.

7. • There are 2 types of Minerals:-
I. Macrominerals:-
 Macrominerals are minerals which your body needs in larger amounts.
 They include calcium, phosphorus, magnesium, sodium, potassium, chloride and sulphur.
II. Trace minerals:-
 Trace minerals are minerals which your body needs in smaller amounts.
 These include iron, manganese, copper, iodine, zinc, cobalt, fluoride and selenium.
3. Water:-
• It is the most plentiful substance in our body, accounting for 55 to 65 percentage of our body weight.
• What is the major component of everybody? Cell, tissue and organ, and plays an important role in almost everybody
function, including:-
I. Transportation of oxygen and nutrients through the blood.
II. Temperature regulation.
III. Lubrication of joints.
IV. Giving the sales their shape and stability.

8. BASIC FOOD GROUPS
Protein
foods
Grains
Fruits Veggie
tables
Dairy

9. NUTRITIONAL REQUIREMENTS AT DIFFERENT
STAGES OF GROWTH

10. INFANT (0-2)
▪ There typical weight gets double.
▪ Experts recommend exclusive breastfeeding until 6 months of age and continuing to
breastfeed until 12 months.
▪ Around 6 month you can start introducing solid food, such as rice cereal or pureed
meats.
▪ Experts recommend introducing one food at time to check tolerance and food
allergies.

11. TODDLER
▪ In this stage, toddlers are eating more mixed dishes, learning to pick up food with
fingers and feeding themselves.
▪ Keep introducing various different types of food.
▪ Avoid major allergens search as peanut and seafood till She or he is 2 or 3 year old.
▪ Introduce lime, fruit juice, milk, water as beverage.

12. CHILD NUTRITION (4-8)
▪ At age of 4-8, children have already developed food preferences and dislikes, but it is
good to keep introducing a variety of food.
▪ Choose a whole grain product, fruit and vegetable, and other proper protein source to
ensure your child is obtaining nutrients he need.
▪ You can switch to low fat milk and yogurt for children in this stage.

13. CHILD NUTRITION (9-12)
▪ Encourage your older child to maintain healthy eating habit to providing healthy
choice at home.
▪ Limit fast food and sugar sweetened beverage.
▪ Increase your child to choose healthy food at cafeteria.

14. ADOLESCENT NUTRITION (13-18)
▪ During puberty, adolescent need more calories to support increase growth and
changes in body.
▪ Calcium and vitamin D is most important nutrients.
▪ Iron and protein are also important.

15. ADULT NUTRITION (18+)
▪ Many people eat less as they get older with me increase chance of imbalanced diet.
▪ Recommendations are:-
Be as active as possible to encourage appetite and maintain muscle mass.
Limit use of table salt, especially during cooking.
Try spending some time outside to boost your Vitamin D.

16. NUTRITION FOR PREGNANT WOMEN
▪ Pregnant woman should concentrate on increasing her nutrient intake.
▪ Recommendations include:-
No crash dieting as it can have a negative impact on baby.
No eating for 2 as this will lead to unnecessary weight gain.
Drink plenty of fluid.
Do not drink or smoke.
One should be physically active.

17. BALANCED DIET
Carboh
ydrate
Fats
Protein
s And
Vitami
ns
Minera
ls
Major
source of
energy
Carbohydrates
Insulating
body
Fats
Helps in
growth &
developme
nt
Provides
energy to
body
Proteins
Allows
body to
grow and
develop
Vitamin
Minerals

18. OBESITY AND
WEIGHT CONTROL
Dangers of Obesity
▪ The extra weight puts an extra load on your heart and lungs, making you breathless on exertion.
▪ The ligaments and muscles around the joints ache.
▪ Obesity elevates and aggravates blood pressure.
▪ Through its link with hypertension, diabetes and lipid abnormalities, obesity is an important risk factor for heart
attacks.
▪ Even 5 to 10 kg reduction in body weight as mark the beneficial effect on health.
Obesity can be defined as excessive enlargement of the bodies total quantity of fat. It is a disease of affluence caused by overeating and lack of
physical activity.

19. BENEFICIAL CHANGES CAUSED BY PHYSICAL ACTIVITY
▪ Burns out excess calories and keeps body weight under control.
▪ Keeps the blood sugar level under control.
▪ Reduces the chances of thrombosis and arteries of heart, brain, legs, etcetera.
▪ Conditioning of lungs by opening up airspaces, improving oxygenation of blood and getting rid of excess
secretions and phlegm.
▪ General tuning of metabolism and improvement of immune system which helps prevent/fight infections
and cancers.

20. IT’S OK