The Power

“ of Food

Unit |—Food and Digestion

Foop For THOUGHT

Why should we eat a healthy and balanced diet? Discuss in groups.

Protein

|. Write two sentences about the pictures shown above.

2. Why should we eat fruits and vegetables?
3. Which fruit/vegetable do you like most? Why?
Rice, chapati, dal, vegetables, fruits, salads, sandwiches, burgers, pasta, ice
creams, pizza, milk, bread and eggs...what a wide variety of food we eat!
Have you ever wondered why we eat food? Why does our body require food?
Let us find the answers to these questions.

Why do we eat food ©)»

All living beings eat food.

e It provides us with the energy required for carrying out all our activities.
e It helps us to grow.

e It protects us from diseases and helps in keeping the body healthy.

e It also helps in the repair of the worn-out tissues of the body.

BuT CAN A SINGLE FOOD ITEM FULFIL ALL THESE NEEDS?

No, it cannot. To get the energy, we need to have energy giving food. Our body
grows, so it needs bodybuilding food as well. We also need to stay healthy

and fight diseases, therefore our food should contain substances that can fight
diseases. The food that we eat every day is called our diet. We must have a
variety in our diet to fulfil our body’s needs. The food substances needed by
our body to serve different purposes are called nutrients.

Energy giving foods Bodybuilding foods Protective foods

’ Minerals and
Carbohydrates and fats Proteins tearaire

Classification of food based on its functions

Put a tick (“) or cross (*) on the pictures according to the kind of person you are. List the
traits from
the pictures that describe you. Pick one trait you want to change.

I love sports. I have

done my homework
and now I can play
for an hour.

I could not finish

my homework!
I was exhausted.

Iam strong and

healthy. I eat well!

I just cannot run

anymore. I feel
weak.

I always have
fun and enjoy all
activities.

WEAK and ILL STRONG and HEALTHY HAPPY

Ooh, sorry! cannot

play anymore. My legs I feel so low... | —

hurt. Iam tired.

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@

I know the answers to

many questions. I enjoy
reading and playing.
Nutrient groups ©)

CARBOHYDRATES

Carbohydrates are the main

source of energy for our body. If we
do not eat enough carbohydrates,
we would feel weak, dull and tired. _)
People who do a lot of physical ,

work, say, a farmer, need to eat lots Bananas Rice Potatoes

of carbohydrates. Cereals, potatoes,

corn, bananas and sugar are rich Food items rich in carbohydrates
sources of carbohydrates. Seah aiccac net anata ate ee

Fats

Fats are another nutrient group that

gives us a lot of energy—twice

as much as the same amount of

carbohydrates gives. Fats help us Refined oil Meat Ghee Musto
keep healthy but too many fatty

foods tend to make us fat and

obese. Oily foods, butter, ghee “By GEO

and foods prepared using these BZ cs —S

are rich in fats. Fries Butter

Food items rich in fats

PROTEINS

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Cheese Eggs

Proteins help in the growth of

the body, and repair wounds and

injuries. Proteins help in building up
muscles and fighting off infection.
Milk and milk products, pulses,
beans, peas, meat, fish, soya beans
and eggs are good sources of
proteins.

Fish Peas Pulses Milk

Beans
Foods items rich in proteins
Activity |

Find out your height and weight when

you were born. Record your present

DID YOU KNOW? _

You feel fuller for a

longer period of time
if you eat a protein-rich meal

height and weight. Observe the changes because proteins take more time to

you have undergone since your birth.

Discuss the concept of growth in class.

VITAMINS

Vitamins are needed in very tiny quantities

by our body. They help the body work

digest and remain in your digestive

system for a longer duration.

properly. They also prevent us from falling

sick. There are several types of vitamins

which we get from all food items we eat.
Some food items are rich in one type of

@ —: 7

vitamin, while others are rich in different Apple Fish Spinach

vitamins. Each type of vitamin has an oo
important role to play in keeping us healthy, Sources of vitamins

Fruits, vegetables, milk, meat,

eggs and fish are some rich
sources of different vitamins.

Now compare. Who do you

think eats more vegetables
and fruits?

MINERALS

Like vitamins, minerals are

also needed in small amounts
by our body. They help in
building our teeth, bones and
blood. Calcium is a mineral
that bones and teeth are made
of. Iron is a mineral that is
found in the blood. Sodium is
another mineral that keeps our
bodies healthy.

Make a list of the food items you eat during

the day, say, in breakfast, for lunch, at tea
and snacks and for dinner. Ask your friend
to do the same. Tabulate the information
collected.

Breakfast

Lunch

omer

Dimer | sid

Now compare. Who do you think eats more

vegetables and fruits?
We get calcium from milk and milk products. Iron
is found in whole wheat, green leafy vegetables,
eggs and meat. Sodium is present in the table

salt we use at home.

Wheat Spinach

on =

Green beans

Kidney beans

Sources of minerals

Other components ©»

Water: We cannot imagine living without water even for a

day. Water is not a nutrient, but it is essential for all our body
functions. At least 6-8 glasses of water should be taken
every day. A little amount of water is also obtained from fruits

and vegetables.

Balanced diet ©)

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Roughage: In addition to the above nutrients

roughage or dietary fibre is an essential part of
any healthy diet. Roughage forms the bulk of our
diet as we cannot digest it. It helps to remove undigested material
from our bodies. We get fibre or roughage from salads. Porridge
and semolina (sogji) also add bulk to our food.

I did not eat enough roughage yesterday. I am badly constipated.

I should have eaten the green leafy vegetables.

QUICK CHECK
Read the Statements -
given below and tick
the correct option.
Statement |: Potatoes

and bread are rich in

carbohydrates.

Statement 2: Both are

energy giving foods.

a. Both the statements

| and 2 are incorrect.

b. Only statement | is
correct.

c. Only statement 2 is
correct.

d. Both the statements |

and 2 are correct.

A balanced diet is a diet which has all the nutrient groups in the right amounts.
A balanced diet includes all the food groups—carbohydrates, fats, proteins,
minerals and vitamins. It also includes roughage and water in the right amounts.
Such a diet helps us grow Vegetables
well and remain healthy.
A child in his growing
years needs more protein
and carbohydrate to

grow well, build his or her

body and get energy for
various life processes. A
sportsman who does a lot
of physical work needs
more carbohydrates to get
energy.

Whole grains and fruits

rips Healthy protein

Balanced Diet
Healthy oils

The menu for three students’ diet plan has been listed below.

eggs, buttered toast, orange, apple, glass of milk

dal, rice, cucumber salad

mixed vegetables, chapati, curd, sweets

Student A: | 8:00 a.m.

12:00 p.m.

Student B: 8:00 a.m.

12:00 p.m.

6:00 p.m.

glass of orange juice, a bowl of cereal

potato chips, a bottle of carbonated drink, bread pakora

buttered toast, pineapple, bread roll

glass of orange juice, sweets

Student C:

cheese sandwich, potato chips, a glass of milk

chicken burger, glass of milk

Study the menu and answer the following questions:

i. Which student has a balanced diet?

ii. Which two foods in these students’ diets are the foods to avoid?

iii. What two food items should student C add to complete a balanced diet?
iv. Is the diet of student B a healthy one? Explain your answer.
Take a slice of apple.
Chew it for some
time till it becomes
tasteless. What is
left in your mouth is
roughage?

Junk food ©)

Junk food is an eatable with

limited nutritional value. Junk
foods typically contain high
levels of sugar or fat with little
protein, vitamins or minerals.

QUICK CHECK -
Read the Statements given below and tick
the correct option.

Statement |: Eating a balanced diet is important for

our health.

Statement 2: A balanced diet provides us with the

necessary nutrients, vitamins, and minerals to function
properly.

a. Both the statements | and 2 are incorrect.

b. Only statement | is correct.

c. Only statement 2 is correct.

d. Both the statements | and 2 are correct.

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Foods commonly considered as

junk food include salted snacks,
candy sweet desserts, fried fast
food and sugary carbonated
soft drinks. Eating such food
regularly make you obese and Healthy food
may cause other diseases too.
Activity 4

Find out whether you are snacking only on empty calories (calories received
from food containing no nutrients). This can be done by collecting the wrappers

of various snacks you eat. These could be wrappers of chips, crispies,

chocolates, biscuits, etc. Read the nutritional information on the wrappers.

Now, answer these questions:

e Which nutrient group do most snacks belong to?

° Snacks will have either too much sugar or too much salt! Do you think this is

good for you? Find out why these are not a healthy option.

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Healthy eating ©>

Healthy food and healthy food

habits keep us hale and hearty.
Keep in mind the following:

Eat fresh food and do not let

food get spoilt.

Wash your hands before

and after having meals.

Do not overeat.

Do not eat foo much junk

food like chips and burgers

Eat food at regular intervals poends

of time.

Chew the food properly

before swallowing.

Food Pyramid

ingisFun

Did you know that broccoli is a superhero vegetable? It has lots

of vitamins and minerals that help keep our bodies healthy and
strong.

Did you know that carrots can help us see better in the dark?

Carrots are rich in a nutrient called beta-carotene, which helps

our eyes adjust to the dark.

e Apples are not only delicious, but they also help keep
our teeth clean.

e Calcium is important for our bones and teeth. Foods that are
high in calcium include milk, cheese, and yoghurt.
e Drinking water is important to keep our bodies hydrated and

healthy. Our bodies are made up of mostly water, and we need

to drink plenty of it every day.

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Vocabulary Corner 3)

Ingredients: raw materials used to Minerals: nutrients found in foods

prepare food like dairy products and leafy greens

Nutrients: substances in food that help our bodies grow and stay
that our bodies need to function strong

properly Fibre: a nutrient found in foods like

Protein: a type of nutrient found in whole grains and fruits that helps
foods like meat, fish, and beans our digestive system work properly
that help build and repair tissues in Calories: a unit of measurement for
our bodies the energy in food

Carbohydrates: a type of nutrient Balanced diet: eating a variety

found in foods like bread, pasta, of foods from each food group

and rice that provides our bodies to ensure we get all the nutrients
with energy we need to stay healthy and be
Vitamins: nutrients found in fruits energetic

and vegetables that help keep our

bodies healthy

|. We eat food so that we get energy for carrying out out life
activities.

2. There are five main nutrient groups—carbohydrates, fats, proteins,

minerals and vitamins.

3. Our diet should include all the nutrient groups.

4. Water is an essential part of our diet.

5. Roughage adds bulk to our food. It helps prevent constipation.

6. A balanced diet has all the nutrient groups in the required

amounts.

Exercises

A. Multiple Choice Questions

Tick (Vv) the correct option.
|. Which among the following foods is a good source of protein?
a. Rajma b. Spinach c. Wheat d. Sugar

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