Chapter 3 Important Questions: Mindful Eating: A Path to a Healthy Body

✔ Correct Answer: (c) Carbohydrates

Carbohydrates are one of the primary sources of energy in our diet. $\text{Carbohydrates} \rightarrow \text{Energy for daily activities}$

Vitamins and minerals are protective nutrients, and water helps in absorption of nutrients.

✔ Correct Answer: (d) Scurvy

Scurvy is caused by deficiency of Vitamin C. Its symptoms include bleeding and swollen gums and slow healing of wounds. Rickets is caused by Vitamin D deficiency, Beriberi by Vitamin B₁ deficiency, and Anaemia by iron deficiency.

✔ Correct Answer: (c) Green leafy vegetables

Roughage is provided mainly by plant products. Green leafy vegetables, fresh fruits, wholegrains, pulses and nuts are good sources of dietary fibre. Butter, milk, and eggs are animal products that do not provide significant roughage.

✔ Correct Answer: (c) Starch

When iodine solution is added to a food item containing starch, it turns blue-black in colour. This is the standard test for starch detection. Protein is tested using copper sulfate and caustic soda, while fat leaves an oily patch on paper.

✔ Correct Answer: (c) Iodine

Goitre is caused by deficiency of iodine, and its main symptom is swelling at the front of the neck. Consumption of iodised salt helps prevent this deficiency. Calcium prevents bone decay, and iron prevents anaemia.

✔ Correct Answer: (c) Pulses

Pulses are rich in proteins, which help in the growth and repair of the body. Hence, protein-rich foods are called body-building foods. Rice and sugar are sources of carbohydrates (energy-giving foods), and ghee is a source of fat.

✔ Correct Answer: (b) The total distance travelled by food from production to consumer

Food miles refers to the entire distance travelled by a food item from the place of its production to the consumer. Reducing food miles helps cut costs, reduces pollution, supports local farmers, and keeps food fresh.

✔ Correct Answer: (b) Nutri-cereals

Millets like jowar, bajra, ragi, and sanwa are called nutri-cereals because they are good sources of vitamins, minerals like iron and calcium, and dietary fibres. They contribute significantly to a balanced diet.

✔ Correct Answer: (b) Copper sulfate and caustic soda

In the protein test, a few drops of copper sulfate solution and caustic soda solution are added to the food sample. A violet colour indicates the presence of proteins. Iodine solution is used to test for starch.

✔ Correct Answer: (c) Potato wafers

Junk foods have high calories due to high sugar and fat content but very low amounts of proteins, minerals, vitamins, and dietary fibres. Potato wafers contain 536 kcal per 100g with high fat (35g) — making them a classic junk food. Roasted chana is a healthier choice.

Protective nutrients. Vitamins and minerals are called protective nutrients because they strengthen our body, protect us from infections, and keep us healthy, even though they are required in small amounts.

Fortification. Fortification is the process of adding extra nutrients to food items during processing. Examples include iodised salt (salt fortified with iodine) and certain baby foods fortified with vitamins and minerals.

Goitre. Goitre is a deficiency disease caused by lack of iodine in the diet. Consumption of iodised salt helps prevent this disease, as iodine is essential for physical and mental activities.

Roughage. Roughage (dietary fibre) does not provide any nutrients but is essential for ensuring the smooth passage of stools and helps remove undigested food from the body. It is mainly provided by plant products.

Balanced diet. A balanced diet includes all major nutrients — carbohydrates, proteins, fats, vitamins, minerals — along with adequate roughage and water, in the correct proportions needed for the healthy growth and development of the body.

True. Fat serves as a source of stored energy in the body. For example, polar bears accumulate fat under their skin to survive hibernation without eating. $\text{Fat} \rightarrow \text{Stored energy source}$

False. Washing cut or peeled vegetables and fruits can result in the loss of some vitamins. However, it is still highly recommended to thoroughly wash all fruits and vegetables before consumption to ensure safety.

False. Vitamin D can be naturally produced by our body upon exposure to sunlight. It can also be obtained from food sources like milk, butter, fish, and eggs. $\text{Sunlight} \rightarrow \text{Vitamin D (produced in skin)}$

False. Starch is only one type of carbohydrate. Sugar (like common table sugar and glucose) is also a carbohydrate but is not a starch. Therefore, all starches are carbohydrates, but not all carbohydrates are starches.

False. Millets are highly adaptable crops that can be easily cultivated in different climatic conditions. This is one of the reasons they are considered a healthy and sustainable food choice native to India.

Key: Each vitamin is linked to a specific deficiency disease — Vitamin A $\rightarrow$ Night blindness, B₁ $\rightarrow$ Beriberi, C $\rightarrow$ Scurvy, D $\rightarrow$ Rickets.

Key: Carbohydrates provide energy, proteins build the body, iron is an important component of blood, and roughage ensures smooth digestion.

The liquid being added using the dropper is Iodine solution (diluted). It is used to test for the presence of starch in food items. A blue-black colour change in the food item indicates that starch is present.

The step between threshing and winnowing and grinding of grains and packing is Storage of grains. After harvesting and separating the grains, they are stored properly before being ground into flour and packed for distribution to retail shops.

Nutrients are food components that provide energy, support growth, help repair and protect our body from diseases, and maintain various bodily functions. The major nutrients in our food are carbohydrates, proteins, fats, vitamins, and minerals. In addition, food also contains dietary fibres and water which are essential for the body.

Energy-giving foods are those rich in carbohydrates and fats that provide energy for performing daily activities — examples include rice, wheat, sugar, ghee, and oils. Body-building foods are those rich in proteins that help in the growth and repair of the body — examples include pulses, milk, eggs, and fish.

Iodised salt is common salt mixed with required quantities of salts of iodine. It is important because iodine deficiency causes goitre, a disease in which swelling occurs at the front of the neck. Consuming iodised salt regularly ensures adequate iodine intake and prevents this deficiency disease.

Anaemia is caused by lack of iron, leading to weakness and shortness of breath. Rickets is caused by lack of Vitamin D, leading to soft and bent bones.

Vitamins and minerals are called protective nutrients because they protect our body from diseases and infections, and keep us healthy. Although they are required only in small amounts, their deficiency causes various deficiency diseases such as scurvy (Vitamin C), goitre (iodine), and rickets (Vitamin D).

Water is an essential part of our diet. It helps the body absorb nutrients from food and removes waste from the body through sweat and urine. $\text{Water} \rightarrow \text{Nutrient absorption} + \text{Waste removal}$ We should drink sufficient water regularly to keep ourselves healthy.

Fortification is the process of adding more nutrients to food during processing to improve its nutritional quality. For example, iodised salt is common salt fortified with iodine to prevent goitre. The Food Safety and Standard Authority of India (FSSAI) regulates food quality, including fortified foods.

Millets (like jowar, bajra, ragi, and sanwa) are called nutri-cereals because they are highly nutritious, being good sources of vitamins, minerals (like iron and calcium), and dietary fibres. They contribute significantly to a balanced diet and can be easily cultivated in different climatic conditions.

Junk foods are foods that have high calories due to high sugar and fat content but contain very low amounts of proteins, minerals, vitamins, and dietary fibres. Examples include potato wafers and carbonated drinks. Consuming these frequently is unhealthy and can lead to obesity and other health problems.

Food miles is the entire distance travelled by a food item from the place of its production to the consumer. It is important to reduce food miles because it helps cut down cost and pollution during transport, supports local farmers, and keeps food fresh and healthy. Eating locally grown food is a simple way to reduce food miles.

Test for Starch:

Procedure: Place a small piece of the food item on a dish. Using a dropper, add 2–3 drops of diluted iodine solution onto the food item.

Observation: If the food item turns blue-black in colour, it indicates the presence of starch.

Example: When iodine is added to a slice of potato or boiled rice, it turns blue-black, confirming the presence of starch. If no colour change occurs (as with sugar), starch is absent. $\text{Iodine} + \text{Starch} \rightarrow \textbf{Blue-black colour}$

A balanced diet is one that has all essential nutrients (carbohydrates, proteins, fats, vitamins, minerals), roughage, and water in the right amount for the proper growth and development of the body.

Different people have different nutritional requirements based on:

• Age: Growing children need more proteins; elderly people need more calcium.

• Physical activity: Sportspersons need more proteins to build muscles.

• Health status: A pregnant woman or a sick person has special dietary needs.

Thus, a single diet plan does not suit everyone equally.

Nutritional Comparison (per 100 g):

Roasted chana is the healthier choice because it has less fat, more protein, and much more dietary fibre than potato wafers. Potato wafers are a junk food with high fat and calories but poor nutritional value.

Traditional food habits in India vary from state to state due to the following reasons:

1. Locally grown crops: The food of any state is based on the crops grown in that region. For example, rice is the staple food in Karnataka, while wheat is common in Punjab, because these are the major crops grown there.

2. Soil and climate: India has diverse soil and climate types, which determines which crops grow in different regions.

3. Culture and traditions: Taste preferences, cultural practices, and traditions also shape regional food habits.

$\text{Food diversity} = f(\text{crops} + \text{climate} + \text{culture})$

Medu's diet lacks dietary fibre (roughage), which is essential for smooth digestion. The changes he should make are:

1. Include vegetables: Green leafy vegetables like spinach and methi are rich in roughage and vitamins.

2. Eat fresh fruits: Fruits like guava and apple provide both fibre and vitamins.

3. Add wholegrains and pulses: These are good sources of fibre and protein.

Roughage helps the body get rid of undigested food and ensures smooth passage of stools, which will relieve his constipation and stomach ache. $\text{High-fibre diet} \rightarrow \text{Better digestion} + \text{No constipation}$

Major Nutrients: Functions and Deficiency Effects

$\text{Nutrients} = \text{Carbohydrates} + \text{Proteins} + \text{Fats} + \text{Vitamins} + \text{Minerals}$

1. Carbohydrates

• Function: Primary source of energy for the body.

• Sources: Rice, wheat, potato, banana, sugar.

• Deficiency: Lack of energy, fatigue, weakness.

2. Proteins

• Function: Growth and repair of the body (body-building foods).

• Sources: Pulses, milk, eggs, fish, paneer.

• Deficiency: Stunted growth, poor muscle development.

3. Fats

• Function: Source of stored energy; keeps the body warm.

• Sources: Ghee, oil, nuts, butter.

• Deficiency: Lack of energy reserve, vitamin absorption issues.

4. Vitamins and Minerals (Protective Nutrients)

5. Dietary Fibre and Water

• Roughage ensures smooth digestion and removal of undigested food.

• Water absorbs nutrients and removes waste through sweat and urine.

Conclusion: A balanced diet containing all nutrients in the right amount is essential for a healthy body. Deficiency of any nutrient for a long time leads to deficiency diseases.

Tests for Nutrients in Food

Test 1: Test for Starch

Materials: Food items (potato, bread, rice), iodine solution, dropper, dish.

Procedure: Place small pieces of food on separate dishes. Add 2–3 drops of diluted iodine solution using a dropper.

Observation: Food items containing starch turn blue-black.

Conclusion: $\text{Iodine} + \text{Starch} \rightarrow \textbf{Blue-black colour (starch present)}$

Test 2: Test for Fat

Materials: Food items, plain white paper.

Procedure: Wrap the food item in a piece of paper and press it firmly. Allow to dry if wet. Hold the paper against light.

Observation: An oily/greasy patch is visible on the paper. Light shines faintly through this patch.

Conclusion: An oily patch confirms the presence of fat in the food item. Butter and groundnuts leave such patches.

Test 3: Test for Protein

Materials: Food items, pestle and mortar, test tubes, copper sulfate solution, caustic soda solution, dropper.

Procedure:

1. Make a paste/powder of the food item using pestle and mortar.

2. Add half teaspoon to a test tube with 2–3 teaspoons of water; shake well.

3. Add 2 drops of copper sulfate solution.

4. Add 10 drops of caustic soda solution; shake and leave undisturbed.

Observation: If the solution turns violet, protein is present.

Conclusion: $\text{Copper sulfate} + \text{Caustic soda} + \text{Protein} \rightarrow \textbf{Violet colour}$

Note: Peanuts test positive for both fat and protein, showing that a single food item can contain multiple nutrients.

From Farm to Plate — Wheat (Chapati Making)

Diagram Description:

Draw a flowchart with six boxes connected by arrows in sequence:

$\boxed{\text{1. Farmer growing wheat}} \rightarrow \boxed{\text{2. Threshing and winnowing of grains}} \rightarrow \boxed{\text{3. Storage of grains}}$

$\rightarrow \boxed{\text{4. Grinding of grains and packing}} \rightarrow \boxed{\text{5. Transport to retail shop}} \rightarrow \boxed{\text{6. Food on our plate}}$

Labels to include: Farmer (field), threshing floor, grain storage facility, flour mill/grinder, transport vehicle (truck), and a plate of chapati.

Significance of Reducing Food Miles

Food miles = the total distance a food item travels from production to consumer.

Importance of Avoiding Food Wastage

• Growing food requires enormous time, effort, and resources from farmers and other community members.

• Wasting food disrespects this hard work.

• We should take only as much food as we can consume.

• Reducing wastage also helps in ensuring food security for all.

$\text{Mindful eating} = \text{Eat local} + \text{Eat balanced} + \text{Avoid waste}$

Eating local, plant-based food is not only healthy for our body but also good for our environment and planet.

(i) Deficiency Disease

Reshma is suffering from Night Blindness (poor/loss of vision), which is a symptom of Vitamin A deficiency.

(ii) Vitamin Lacking

The vitamin lacking in her diet is Vitamin A.

(iii) Symptoms of Vitamin A Deficiency

• Poor vision in dim or low light (night blindness)

• Gradual deterioration of eyesight

• In severe cases, complete loss of vision

• Skin may also become unhealthy

(iv) Four Food Items to Include

Reshma should include the following Vitamin A-rich foods in her diet:

(v) Another Deficiency Disease

Scurvy is caused by the deficiency of Vitamin C.

Symptoms of Scurvy:

• Bleeding and swollen gums

• Slow healing of wounds

• General weakness

Historical Note: Scottish physician James Lind observed in 1746 that sailors who ate lemons and oranges recovered from scurvy symptoms. Good sources of Vitamin C include amla, guava, orange, lemon, and green chilli.

$\text{Vitamin A deficiency} \rightarrow \text{Night blindness}$

$\text{Vitamin C deficiency} \rightarrow \text{Scurvy}$

Millets — Definition

Millets are highly nutritious, small-sized grains that are native crops of India. Examples include jowar, bajra, ragi, and sanwa (barnyard millet). They are also called nutri-cereals.

Why Millets are a Healthy Choice

$\text{Millets} = \text{Vitamins} + \text{Minerals} + \text{Dietary fibre} = \textbf{Nutri-cereals}$

Can Millets Alone Fulfil Nutritional Requirements?

No. While millets are highly nutritious, eating only millets cannot fulfil all nutritional requirements of the body because:

• Millets primarily provide carbohydrates, some minerals, and dietary fibre.

• The body also needs adequate proteins (from pulses, eggs, milk), fats (from oils, nuts), vitamins (especially Vitamin C from fruits), and water.

• A balanced diet requires a variety of food items from different food groups.

Traditional vs Modern Culinary Practices

Reasons for change: Technological development, improved transportation, better communication, and changing lifestyles have driven these shifts in culinary practices. However, traditional practices often produced fresher and more nutritious food with lower food miles.