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

 Chapter 3

Mindful Eating: A Path to a Healthy Body

1. What Do We Eat?

•  Food is an essential part of our daily life.
•  People in different regions of India eat different types of food.

 Food habits depend on:

• Locally grown crops
• Soil and climate
• Taste preferences
• Culture and traditions

Traditional food is generally related to the crops grown locally.     

Punjab: Wheat, maize, chickpea → makki di roti, sarson da saag, paratha.

Karnataka: Rice, ragi, urad, coconut → idli, dosa, sambar.

Manipur: Rice, bamboo, soybean → rice-based dishes and other traditional foods.     

2. Changes in Cooking Practices:- Cooking methods have changed over time because of technology, transportation and communication.

Traditional method                             Modern method

• Chulha                                             Gas stove
• Sil-batta                                             Electrical grinder
• Manual cooking/grinding             Faster mechanical methods

These changes have made cooking and food preparation easier and quicker.     

3. Components of Food:-The important food components are:

1. Carbohydrates

2. Fats

3. Proteins

4. Vitamins

5. Minerals

Food also contains dietary fibre (roughage) and water.     

4. Carbohydrates

• Carbohydrates are one of the main sources of energy.
• Glucose provides quick energy.

Foods rich in carbohydrates include:

  - Rice

  - Wheat

  - Maize

  - Potato

  - Sweet potato

  - Banana

  - Mango

  - Sugar

Function: Provide energy for various activities.     

Carbohydrates → Energy

5. Fats:- Fats are a source of stored energy. They may come from plants or animals.

Sources include:

  - Groundnuts

  - Almonds

  - Walnuts

  - Coconut

  - Seeds

  - Butter

  - Ghee

Function: Store and provide energy.     

Fats → Stored energy

6. Proteins

Proteins are important for growth and repair of the body.

Therefore, they are called body-building foods.

- Plant sources:

  - Pulses

  - Beans

  - Peas

  - Gram

  - Soybean

  - Nuts

- Animal sources:

  - Milk

  - Paneer

  - Eggs

  - Fish

  - Meat

Growing children and sportspersons require adequate protein.     

Proteins → Growth + Repair

7. Vitamins and Minerals:- Vitamins and minerals are called protective nutrients because they help protect the body from diseases and keep us healthy.     

Nutrient                     Main function         Sources                 Deficiency disease/disorder

• Vitamin A Keeps eyes and skin healthy Carrot, papaya, mango, milk Poor vision/night blindness
• Vitamin B₁ Supports heart and body functions Whole grains, legumes, nuts, milk products Beriberi
• Vitamin C Helps fight diseases Amla, guava, orange, lemon Scurvy
• Vitamin D Helps absorb calcium; supports bones and teeth Sunlight, milk, eggs, fish Rickets
• Calcium Keeps bones and teeth healthy Milk, curd, cheese, paneer Weak bones/tooth decay
• Iodine Supports physical and mental activities Iodised salt, seaweed Goitre
• Iron Important component of blood Green leafy vegetables, beetroot, pomegranate Anaemia

Important deficiency examples

• Vitamin C deficiency → Scurvy → Bleeding gums and slow healing
• Vitamin A deficiency → Poor vision/night blindness
• Vitamin D deficiency → Rickets → Soft and bent bones
• Iodine deficiency → Goitre → Swelling at the front of the neck
• Iron deficiency → Anaemia → Weakness and shortness of breath

8. Dietary Fibre or Roughage

• Dietary fibre is also called roughage.
• It does not provide nutrients to the body but is essential for good health.
• It helps remove undigested food and ensures smooth passage of stools.

Good sources include:

• Green leafy vegetables
• Fresh fruits
• Whole grains
• Pulses
• Nuts     

Roughage → Proper digestion and easy bowel movement

9. Water:- Water is an essential part of our diet. It:

• Helps the body absorb nutrients.
• Removes waste through sweat and urine.
• Helps maintain good health.

We should drink sufficient water regularly.     

10. Nutrients:- Nutrients are food components that:

• Provide energy
• Support growth
• Help repair the body
• Protect against diseases
• Help maintain body functions

The major nutrients are:

Carbohydrates + Proteins + Fats + Vitamins + Minerals.     

11. Tests for Food Components:- Test for Starch

• Add a few drops of iodine solution to the food.
• A blue-black colour indicates the presence of starch.     

Starch + Iodine → Blue-black colour

Test for Fat

- Place the food on paper and press it.

- An oily, translucent patch indicates the presence of fat.     

Test for Protein

- The food sample is treated with copper sulfate and caustic soda solutions.

- A violet colour indicates the presence of protein.

- This test should be demonstrated/handled carefully by the teacher because the chemicals are harmful.    12. Balanced Diet:- A balanced diet is a diet that contains: All essential nutrients

Roughage

Water

In the right amounts

It supports proper growth and development of the body.     

Nutritional requirements are different for different people

They may depend on:

- Age

- Gender

- Physical activity

- Health condition

- Lifestyle

Therefore, everyone does not require exactly the same type or quantity of food.     

13. Junk Food:- Junk foods generally contain:

- High amounts of sugar and fats

- Low amounts of proteins

- Low amounts of vitamins and minerals

- Low dietary fibre

Examples:

- Potato wafers

- Candy bars

- Carbonated drinks

Frequent consumption of such foods is not healthy.  

Healthy eating principle:

Eat a balanced diet and avoid frequent consumption of junk food.

14. Millets – Nutrition-rich Cereals

Examples of millets:

- Jowar

- Bajra

- Ragi

- Sanwa/Barnyard millet

Millets:

- Are native crops of India.

- Can grow under different climatic conditions.

- Are rich in vitamins.

- Provide minerals such as iron and calcium.

- Are good sources of dietary fibre.

- Are called nutri-cereals.     

Remember:

Millets → Nutri-cereals → Vitamins + Minerals + Fibre

15. Fortified Foods:- Fortification means adding nutrients to food during processing to improve its nutritional quality.

Examples:

- Iodised salt

- Some baby foods

The Food Safety and Standards Authority of India (FSSAI) regulates food quality in India.     

16. Food Miles:- Food miles are the total distance travelled by a food item from its producer to the consumer.     

Why should food miles be reduced?

Reducing food miles can:

- Reduce transportation cost

- Reduce pollution

- Support local farmers

- Help keep food fresh

Farm to Plate – Example of Wheat

Growing → Harvesting → Threshing & Winnowing → Storage → Grinding & Packing → Transportation → Retail Shop → Our Plate     

17. Eat Mindfully:- We should:

- Eat a variety of nutritious foods.

- Include fruits and vegetables.

- Include whole grains, pulses and nuts.

- Drink sufficient water.

- Prefer locally grown foods when possible.

- Avoid frequent consumption of junk food.

- Take only as much food as we can eat.

- Avoid wasting food.

- Respect the efforts of farmers and other people involved in bringing food to us.

The chapter concludes with the message: Eat healthy, share, respect food and support local producers.

 Let us Enhance our Learning

1. Pick the odd one out and give reasons.

(i) Jowar, Bajra, Ragi, Chana

Answer: Chana is the odd one out because jowar, bajra and ragi are millets, while chana is a pulse/legume.

(ii) Kidney beans, Green gram, Soya bean, Rice

Answer: Rice is the odd one out because kidney beans, green gram and soya bean are legumes/pulses, whereas rice is a cereal.

2. Discuss traditional versus modern culinary practices in India.

Answer:- Traditional Indian cooking was generally done using methods and tools such as chulha, sil-batta and hand-operated grinding methods. People often used locally available ingredients and traditional recipes.

Modern cooking uses gas or electric stoves, mixers and grinders. These methods save time and effort. Changes in cooking practices have occurred due to technological development, better transportation and improved communication.    

3. A teacher says that good food may act as medicine. List at least two questions that Ravi can ask.

Answer: Ravi may ask:

1. How can eating nutritious food help prevent deficiency diseases?

2. Which foods can help our body recover from nutritional deficiencies?

3. How do vitamins and minerals protect our body from diseases?

4. Not all delicious foods are necessarily healthy, while not all nutritious foods are always enjoyable. Share your thoughts with examples.

Answer:- Taste and nutrition are not always the same. Some foods may taste very good but may contain high amounts of sugar or fat and fewer useful nutrients. Frequent consumption of such foods may not be healthy.

For example, potato wafers and other junk foods may be tasty but are not suitable as regular foods. On the other hand, foods such as green vegetables, pulses and millets provide important nutrients and fibre, although some people may not enjoy their taste.

Therefore, we should choose food based on both taste and nutritional value.     

5. Medu does not eat vegetables but enjoys biscuits, noodles and white bread. He often has stomach ache and constipation. What changes should he make?

Answer:- Medu should:

- Include green leafy vegetables and other vegetables in his meals.

- Eat more fruits.

- Include whole grains and pulses.

- Reduce his dependence on biscuits, noodles and white bread.

- Drink sufficient water.

Vegetables, fruits, whole grains, pulses and nuts provide dietary fibre/roughage, which helps in the smooth passage of undigested food and prevents constipation.     

6. Reshma has difficulty seeing in dim light.

(i) Which deficiency disease is she suffering from?

Answer: She may be suffering from night blindness.

(ii) Which food component may be lacking in her diet?

Answer: Vitamin A may be lacking in her diet.

(iii) Suggest any four food items she should include.

Answer: She can include:

1. Carrot

2. Papaya

3. Mango

4. Milk

Vitamin A is important for healthy eyes, and its deficiency can cause night blindness.     

7. Canned fruit juice, fresh fruit juice and fresh fruit—which would you prefer and why?

Answer:- I would prefer fresh fruit because it is a natural food and provides useful nutrients and dietary fibre. Fresh fruit also avoids the need for processing and packaging.

Fresh fruit juice can also be a good choice, but eating the whole fruit provides dietary fibre.

8. Gourav got a fracture. The doctor gave calcium tablets and later Vitamin D syrup.

(i) Why did the doctor give calcium tablets?

Answer: Calcium is important for strong bones and teeth. The doctor gave calcium to support bone health and recovery after the fracture.     

(ii) Why did the doctor give Vitamin D along with calcium?

Answer: Vitamin D helps the body absorb calcium. Therefore, Vitamin D helps calcium perform its role in maintaining healthy bones.   

(iii) What question arises in your mind?

Answer:- A question that may arise is:

“Why is Vitamin D needed for the proper absorption and use of calcium by our body?”

9. Why does sugar not turn blue-black when tested with iodine?

Answer:- Iodine gives a blue-black colour in the presence of starch. Sugar is a carbohydrate but it is not starch. Therefore, sugar does not turn blue-black when iodine is added.     

10. Raman says, “All starches are carbohydrates but not all carbohydrates are starches.” Describe an activity to test this statement.

Answer:- Materials: Potato, rice, sugar, iodine solution and a dropper.

Procedure:

1. Take small samples of potato, rice and sugar.

2. Put a few drops of iodine solution on each sample.

3. Observe the colour change.

4. Starch-containing samples will turn blue-black.

5. Sugar will not turn blue-black.

Conclusion:

The test shows that starch is a carbohydrate, but carbohydrates such as sugar are not necessarily starch.  

11. Why did iodine turn the teacher's saree blue-black but not Mishti's socks?

Answer:- The saree probably contained starch, perhaps because of starch used during washing or ironing. Iodine turns blue-black when it comes in contact with starch.

The socks probably did not contain starch, so their colour did not change.     

12. Why are millets considered a healthy choice? Can eating only millets fulfil all nutritional requirements?

Answer:- Millets such as jowar, bajra, ragi and sanwa are considered healthy because they provide useful nutrients such as iron, calcium, vitamins and dietary fibre. They are also called nutri-cereals.    

However, eating only millets cannot provide all the nutrients required by the body. A balanced diet should contain all essential nutrients, along with roughage and water, in appropriate amounts. Therefore, millets should be included as part of a varied and balanced diet.     

13. How would you check whether a given solution could be iodine solution?

Answer:- Materials: Given solution, starch-containing food such as potato, and a dropper.

Procedure:

1. Take a small amount of a starch-containing food sample.

2. Add a few drops of the given solution to it.

3. Observe the colour.

4. If the sample turns blue-black, the solution may be iodine solution.

5. If there is no blue-black colour, the solution is unlikely to be iodine.

Conclusion: Iodine gives a blue-black colour with starch, so this colour change can be used to check for the possible presence of iodine.