CHAPTER- 3 MINDFUL EATING: A PATH TO A HEALTHY BODY
NOTES
1. Healthy– A person who consumes a nutritious diet in appropriate quantities, suited to the time and place.2. India is an agriculture-based country, where a wide variety of soils and climatic conditions are found. Based on the type of soil and climate in different regions, different kinds of crops are grown.
3. Cooking methods– The methods of preparing food. These have changed over time.
- Traditional-
- In earlier times, traditional stoves were mostly used to cook food.
- Stone grinding slabs (sil-batta) were used to grind ingredients by hand.
- Modern-
- Now, most people use modern gas stoves to cook food.
- To grind food items easily, electric grinders (power-driven grinding machines) are used.
4. Glucose– Glucose provides instant energy to the body. Glucose is an example of a carbohydrate.
5. Carbohydrates– Carbohydrates are one of the primary sources of energy in our diet. Various types of cereals and fruits contain carbohydrates in abundant amounts.
6. Fats– The sources of fats can be plant-based or animal-based. Nuts such as peanuts, walnuts, and almonds, as well as seeds like pumpkin and sunflower seeds, are good sources of fats. In our body, fats act as a stored source of energy.
7. Proteins– Proteins are an important part of our diet. Milk products and pulses are good sources of protein.
- Protein-rich foods help in the growth and repair of our body. That is why they are called body-building foods.
8. Vitamins (A, B1, C, and D) and minerals (calcium, iodine, and iron) are two groups of food components that protect our body from various diseases. Therefore, they are also called protective nutrients.
9. Nutrients– The food components that provide energy, help in physical growth, protect the body from diseases and help in recovery from illnesses, and regulate various body functions are called nutrients. The main nutrients in our diet include carbohydrates, proteins, fats, vitamins, and minerals.
10. Dietary fibre– In addition to essential nutrients, our body requires dietary fibre and water. Dietary fibre, also called roughage, does not provide any nutrients to our body.
- It helps our body get rid of undigested food and ensures the smooth passage of stools.
- Green leafy vegetables, fresh fruits, whole grains, pulses, and nuts are good sources of dietary fibre.
11. Water– It is an essential part of our diet. It helps the body absorb nutrients from food.
- It removes waste products from the body through sweat and urine.
- We should drink enough water regularly to stay healthy.
12. Starch– Starch is a type of carbohydrate.
13. Balanced diet– A diet that contains all the essential nutrients, dietary fibre, and water in the right amounts necessary for proper growth and development of the body is called a balanced diet.
14. Junk food– Some food items contain high amounts of sugar and fat, making them high in calories. They have very little protein, minerals, vitamins, and dietary fibre. These food items are called junk food.
- Consuming these food items in excess is not good for our health; overconsumption can lead to obesity.
15. Millets (coarse grains)– Grains like jowar, bajra, ragi, and sama are native crops of India. They can be grown in different climatic conditions. These highly nutritious grains are also called millets.
- Millets are small-sized grains.
- They are good sources of minerals like vitamins, iron, and calcium, as well as dietary fibre. They are also called nutritious grains.
16. The total distance traveled by wheat or any other food item from the producer to the consumer is called its food mile.
LET US ENHANCE OUR LEARNING
Question- 1. Pick the odd one and give reasons:
1) Jowar, Bajra, Ragi, Chana
2) Kidney beans, Green Gram, Soyabean, Rice
Answer- 1) Jowar, Bajra, Ragi, Chana
- one out– Chana
- Reason– It is a pulse crop, whereas the others are coarse grains.
2) Rajma, Moong, Soybean, Rice
- Odd one out– Rice
- Reason– Rice is a cereal, whereas Rajma, Moong, and Soybean are all pulses or beans.
Question- 2. Discuss traditional versus modern culinary practices in India.
Answer- Cooking methods in India have evolved over time. Earlier, people used clay stoves and stone grinders (sil-batta) to grind spices. Gradually, these methods were replaced by modern gas stoves, electric grinders, and mixers. Traditional methods took more time and retained nutrients, whereas modern methods are quicker but may lead to some nutrient loss.
Question- 3. A teacher says that good food may act as medicine. Ravi is curious about this statement and has some questions for his teacher. List at least two questions that he can ask.
Answer- Questions Ravi can ask his teacher:
- Which diseases can be prevented by eating a healthy diet?
- Can consuming a healthy diet reduce the need for medicines?
Question- 4. Not all delicious foods are necessarily healthy. While not all nutritious foods are always enjoyable. Share your thoughts along with a few examples.
Answer- Many tasty foods, such as pizza and burgers, contain high amounts of fat, sugar, and salt, which can be harmful to health. On the other hand, fruits and vegetables like spinach and apples are highly beneficial for health, though they may not always be very tasty. This is why we need to maintain a balance between taste and nutrition.
Question- 5. Medu dose not eat vegetables but enjoys biscuits, noodles and white bread. He often has stomach ache and constipation. What changes should he make in his diet to get rid of these problems? Explain your answer.
Answer- Medu should replace biscuits, noodles, and white bread with high-fiber foods such as whole grains, fruits, and vegetables. This can improve his stomach problems, like constipation and stomach pain, because grains, fruits, and vegetables are rich in fiber, which aids digestion.
Question- 6. Reshma had trouble seeing things in dim light. The doctor tested her eyesight and prescribed a particular vitamin supplement. He also advised her to include a few food items in her diet.
1) Which deficiency disease is she suffering from?
2) Which food component may be lacking in her diet?
3) Suggest some food items that she should include in her diet to overcome this problem (any four).
Answer- 1) Reshma may suffer from a disease called night blindness.
2) Her diet may be deficient in vitamin A.
3) She should include green leafy vegetables, carrots, mangoes, and papaya in her diet.
Question- 7. You are provided the following:
1) Canned fruit juice
2) Fresh fruit juice
3) Fresh fruit
Which one would you prefer and why?
Answer- From a nutritional perspective, I would prefer to consume fresh fruits because they naturally contain more nutrients and do not have preservatives or added sugar that may be present in canned fruit juices.
Question- 8. Gourav got a fracture in his leg. His doctor aligned the bones and put on a plaster. The doctor also gave him calcium tablets. On the second visit, the doctor gave him Vitamin D syrup along with calcium tablets. Refer to fig. 3.5 and answer the following questions:
1) Why did the doctor give calcium tablets to Gourav?
2) On the second visit, why did the doctor give Vitamin D syrup along with calcium tablets?
3) What questions arises in your mind about the choices made by the doctor in giving the medicines?
Answer- 1) The doctor gave Gaurav a calcium tablet so that his bone could heal quickly.
2) Vitamin D helps in the absorption of calcium in the body, which is why he was given vitamin D along with calcium the second time.
3) Gaurav can ask the doctor what the effect would be if he takes only calcium without vitamin D.
Question- 9. Sugar is an example of carbohydrates. Sugar is tested with iodine solution but it does not change to blue-black colour. What can be a possible reason?
Answer- Sugar does not turn blue-black because it is a simple carbohydrate, not starch. Iodine reacts only with starch and changes its color.
Question- 10. What do you think Raman's statement, "All starches are carbohydrates but not all carbohydrates are starches." Describe the design of an activity to test your answer.
Answer- Raman’s statement is correct. All starches are carbohydrates, but not all carbohydrates are starch. To verify this, we can perform the iodine test on different food items and observe which ones show a blue-black color.
Add iodine solution to various food items. Foods containing starch (such as potato and bread) will show a blue-black color, whereas other carbohydrates (such as sugar and fruits) will not change color. This test demonstrates that not all carbohydrates are starch, but starch is a type of carbohydrate.
Question- 11. While using iodine in the laboratory, a few drops of iodine fell on Mishti's socks and a few fell on her teacher's saree. The drops of iodine on the saree turned blue-black while the colour on the socks did not change. What can be a possible reason?
Answer- The sari turned blue-black because it contained starch, which reacts with iodine to form a blue-colored substance. On the other hand, the socks did not contain starch, so their color did not change.
Question- 12. Why are millets considered a healthy choice of food? Can eating just millets suffice for the nutritional requirements of the body? Discuss.
Answer- Millets are considered a healthy food because they contain high amounts of fiber, protein, and minerals. However, eating only millets cannot fulfill all the nutritional requirements of the body. We need a balanced diet that includes all types of nutrients.
Question- 13. You are given a sample of a solution. How would you check the possibility of it being an iodine solution?
Answer- Put a few drops of iodine on the substance and observe its color. If the color turns blue-black, it indicates the presence of starch, as iodine solution reacts with starch.
