ii.

Vitamin E: - t is
found in Green leaf essential for blood coagulation, strengthen cell membrane & keep skin healthy. It is
iv. Vitamin K: - It is
vegetables, Pulses,Liver &Egg.
excessive bleeding inhelpful
in clotting of
wound. It is found blood, prevention from internal bleeding of the body &
in Tomato,
Cauliflower. Wheat, Egg &Meat. Potato, Spinach, Cabbage, Soyabean, Fish,
b. Water soluble
Vitamins
L.Vitamin B: - It consist of 8 soluble vitamins. It plavs an important role in cell
Wheat Orange, Groundnut, Green peas, Pig meat, Liver, Egg, metabolism. It is found in
Rice Green vegetable.
&
Bi :-It is colorless, having a salty teste, smell like veast., It helps in metabolism
carbohydrates &helps in
maintaining healthy liver, kidney, brain, intestine &stomach.
B2:- It is yellow in color, destroyed in sunlight, helps in maintaining youth ness, tightness &
Smoothness of the skin, keeps eye, nose, mouth, lips &tongue healthy. It is found in Egg yolk, fish,
pulses, rice, yeast, wheat & Green vegetables.
B3:- It helps in growth of the body, found in Egg yolk &Dry fruits.
Bs :- It helps in maintaining body weight, deficiency causes fatigue, insomnia & burning feet. It is found
in Yeast, Milk, Rice & Nuts.
B6 :- It helps information of hemoglobin &keeps Skin healthy. It is found in Meat, Fish, Egg yolk, Yeast,
Rice, WVheat & Peas.
B12 :- Its color is red, causes anemia.

i. VitaminC: - It is odorless & white in color. It helps in healing wound, absorption of iron &calcium,
formation of bones & red blood corpuscle. It is found in Lemon, Pineapple, Grapes, Oranges, Amla,
Tomato, Green vegetables.
3. Minerals:-It is essential in diet. 4% of body weight is made up of minerals. It is required for
healthy teeth, bones &muscles. It is used in various activities like transmission of nerve
impulses, formation of hormones,maintain heartbeat.
a. Macro minerals:
Calcium: - It is required for bones &teeth found in Cheese, Milk, Egg &orange juice.
ii. Potassium: - It is required for nervous & muscular system. Found in Banana, Tomato, green
leaf.
ii. Sodium: - It is required for muscular activity, transmission of nerve impulses. Found in Salt,
Pickles & Butter.
iv. Magnesium: - It is required for repair & maintenance of body cells. It is found in Meat Brown
rice Beans & Whole Grain.
V. Phosphorus: - It is required for Formation of bones &teeth, Activeness of muscles & nerve.
Found in Egg, Fish, Liver, Milk.
a. Micro minerals:
i. lodine: - It is required for producing hormones for thyroid gland. Found in iodized salt, Fish &
sea food.
ii. Iron: - It is required for producing hemoglobin. Found in Egg, Meat, Liver, Dry fruits, Spinach &
Banana.
iii. Chromium: - It is required to stimulate insulin. Found in Black grain, Soyabean, Carrot,
Tomato, Groundnut.
 V. Copper: - It is required to help iron for the formation of hemoglobin . Found in EgB, Puises,
Green leaf.
in Green leaf, Milk, Egg & Meat.
V. Cobalt: - It is required for the prote ction of anemia. Eound
Nutritive & Non-Nutritive Components of Diet
provides nutrients &essential contents in the
Nutritve components are those components which macro
which are Carbohydrates, Proteins. Fats. Vitamins. & Minerals. (For details, please refer
diet
& micronutrients)
energy or calories are
components which does not contribute
Non- nutritive components are those
non-nutritive components. These components are
It helps in correcting
Fiber: -It is undigested part of the food which satisfy individuals appetite. diseases. It is
1. constipation & reduces the risk of heart
intestine, prevent from
the disorder of large
found in Wheat, Fresh fruits, Root vegetables & Oats.
these color are brighter
Compound: - The colors are used in making the food attractive,
2. Color
products.
then natural color of animal & food grain
food provides sour
Compound: - It is very difficult to know the specific flavor. An acidic
3. Flavor
teste while alkaline provides bitter teste.
in such a
There are some plants which maybe harmful for the body caffeine
4. Plant Compound: -
increase heart rate.
e.g. If taken in excess quantity, it may
Weight Control)
Eating For Weight Control (Eating for
To maintain proper healthy
be one that between 19 to 25 BMI.
A healthy weight is considered to avoid fatty food&
every individual should exercise regularly, say no to alcohol & intoxication,
weight lifestyle of the individual &
the
which makes or change
rich carbohydrate food & control calories
reduce medical expenses.
people for weight control
The following strategies are used by the
people are overweight & they are having plenty
1. The Pitfalls of Dieting: - Now a days most of the
to several reasons of exerting physical
of diet charts, but they are not getting healthy weight. Due
& laziness. Without exercise &
challenges like lack of time, lack of will power, due to faulty lifestyle
weight. For that individual are doing
only catching the dieting is a temporary solution for healthy
*Extreme reduction of calories.
* Restriction of selected nutrients.

*Skipping meals
* Intake of calories through drinks.
* Intake of packaged & labelled food.
1. Food Intolerance: - It occurs when a person has difficulty in digestion of a particular food. It is
sometimes referred as food sensitivity which is a psychological problem. Which can be solved
through counselling.
2. Food Myth: -This is also a psychological syndrome in which people think that -
* Potato makes you fat.
 * Fat free products will help you lose weight.
* Egg causes heart problems.

* Spicy food causes ulcer.

* Drinking of water immediately after meal makes you fat.
Importance of Diet in Sports
for excellernt performance in
Nutrihon plays a very important role insports, Plaver need energy
different in nature so the
Sports which is available through nutritious food, Every sports is
requirement of energy is also very from sports to sports.
processes by which the living organisms
According to D.F. Tunner-" Nutrition is the combination of
maintenance of its function & for growth & renewal
receives & utilizes the materials necessarv for the
of its components."
1. Pre-Competition Diet: -
diet with proper carbohydrates at
least 20 days before the
i. The sports person should initiate a
competition so that glycogen maybe stored in the body. beginning of
carbohydrate two to three hours before the
The player should take fluids with
sports. from shortage of water &
sports it protects the body
ii. fresh fruit may be taken just before the
provides energy.
2. During Competition Diet:
during competition.
i. The player should avoid deficiency of liquid in body in the body.
& calcium level
ii Lemon water should be ta ken to maintain sodium
duration competition.
ii. Carbohydrates drinks should be taken in short break in long
IV Water should be taken in limited amount.
V Sports drinks may be taken.
vi Tomaintain blood sugar drinks with glucose should
be taken.
3. After Competition Diet: -
i. After competition any liquid diet can be taken.
taken.
ii. To recover the energy fresh fruit juice should be
of the muscle.
iii. Food with protein may be taken in limited amount for repair & recovery
iv. Normal & balance diet may be taken after two hours of competition.