3. Mindful Eating: A Path to a Healthy Body · Class 6 Science
Practise 100 short and long answer questions on Textbook-based subjective questions from 3. Mindful Eating: A Path to a Healthy Body. Try writing your own answer first, then tap the question to compare it with the model answer and read the explanation behind it.
? ? ? ( ) Who is healthy?
One who eats food that is wholesome, in moderate quantities, and appropriate for the season, time, and place.
Today’s thought, ‘annena jātāni jivanti’, makes them curious.
Mishti tells Medu that it is a Sanskrit saying which means ‘food gives life to living beings.’ Let us try to understand the significance of this saying.
Food is an essential component of our daily life. List the food items you have consumed over the week in Table 3.1.
What observations can you make about your food from the data collected in Table 3.1?
Do you eat the same kind of food in every meal or do your choices vary? Compare your list with those prepared by your friends.
Find similarities and differences in the food consumed by you and your friends.
Find similarities and differences in the food consumed by you and your friends. Record your findings in your notebook. You may have noticed that there is a variety in the food eaten by you and your friends.
Do you think that such diversity in food exists in all states
Do you think that such diversity in food exists in all states Activity 3.2: Let us explore Find out the types of food traditionally consumed and the crops grown in various states of India. You may refer to books in your library, search the internet, and interact with your friends, family and neighbours to collect information.
In Table 3.2, add more states and fill the collected data.
In Table 3.2, add more states and fill the collected data.
Maize, Makki di roti, sarson da Lassi, chhach wheat, Punjab saag, chhole bhature, (buttermilk), chickpea, parantha, halwa, kheer milk, tea pulses
Rice, eromba (chutney), Rice, utti (yellow peas and Manipur bamboo, Black Tea green onion curry) singju, soya bean kangsoi
Why do we see diversity in traditional food consumed in various states of our country?
Are there food items that are common across states? You may find that some food items are common in many states while some are eaten only in a particular state.
What relation do you find between the traditional food items and the locally grown crops?
You must have observed that the traditional food of any state is usually based on the Mindful Eating: A Path India is an agricultural country with diverse soil and climate types.
grown in its different regions depending on the soil types and climatic conditions.
In various regions of India, the choice of food may vary according to the cultivation of food crops in that particular region, taste preferences, culture, and traditions. 3.1.2 How have cooking practices changed over time? You have learnt that food habits vary across states.
Our food choices as well as practices of food preparation may differ from one another.
Our food choices as well as practices of food preparation may differ from one another. Have our food habits and cooking practices changed over time? Activity 3.3: Let us interact and find out Prepare a list of questions for gathering information from elderly people about their food habits and cooking practices.
Following are some of the sample questions— What kind of food do you still eat and what is new? What are the changes in cooking practices over time? What has caused these changes? Conduct interviews with some elderly people based on the questions prepared.
Activity 3.3: Let us interact and find out Prepare a list of questions for gathering information from elderly people about their food habits and cooking practices.
Following are some of the sample questions— What kind of food do you still eat and what is new? What are the changes in cooking practices over time? What has caused these changes? Conduct interviews with some elderly people based on the questions prepared.
Cooking practices, also called culinary practices, have changed over time.
There is a significant difference between traditional and modern culinary practices.
Nowadays, most of us cook using a modern gas stove (Fig. Earlier, most grinding was done manually using a sil-batta (Fig.
These days, we use an electrical grinder for ease of grinding (Fig.
Find out what were the other ways of cooking and grinding. Why have these culinary practices changed over time?
These changes may be due to factors such as technological development, improved transportation and better communication.
Medu and Mishti visit the ‘Traditional Food Festival’ organised in their school. The theme of the festival is ‘Eat Healthy, Live Healthy’. The festival features various stalls displaying different kinds of traditional dishes.
Dr Poshita, a nutritional expert, explains to students that ʻHealth is the Ultimate Wealthʼ.
Dr Poshita, a nutritional expert, explains to students that ʻHealth is the Ultimate Wealthʼ. Let us understand what Dr Poshita means by this statement. We feel tired and less energetic when we do not eat for some time.
Why do you think a marathon runner drinks glucose water during and after a race?
Why do you think a marathon runner drinks glucose water during and after a race?
Glucose provides instant Potato Sugarcane Banana energy.
Carbohydrates Sweet potato are one of the primary sources of energy in our diet.
Cereals like Wheat Pineapple wheat, rice, and maize, vegetables Rice Mango like potato and sweet potato, and fruits like banana, pineapple, Bajra Maize and mango are some sources of Fig.
3.2: Some sources of carbohydrates carbohydrates (Fig. Do you know that common sugar is also a type of carbohydrate?
Why do you think we prefer to have laddoos as a part of our traditional diet in winters?
Besan or wheat flour (aata) and ghee are among the main ingredients of laddoos along with goond (edible gum), nuts, and seeds. Ghee and various kinds of oils are grouped under another kind of food
Sources of fats can be from Yes, my grandma told plants or animals (Fig.
Nuts, me that laddoos rich in such as groundnuts, walnuts, ghee and nuts provide coconuts, and almonds, and energy to keep us warm. seeds, such as pumpkin seeds and sunflower seeds, are some sources of fat. Carbohydrates and fats provide us energy for performing various activities. Therefore, they are called energy-giving foods.
Identify more food items that are rich sources of carbohydrates and fats .
Identify more food items that are rich sources of carbohydrates and fats . Polar bears accumulate a lot of fat under their skin. It supports them during their months- long winter sleep (hibernation), enabling them More to to survive without eating. know!
Proteins are also an important part of our food.
Proteins are also an important part of our food.
Milk products and pulses are good sources of protein.
People get proteins from plants as well as animals.
Some excellent plant sources of protein are pulses, beans, peas and nuts (Fig.
Protein-rich foods help in growth and repair of our body. These are, therefore, called body-building foods.
Moong Tuar Dal Kidney beans Chicken Mindful Eating: A Path
Moong Tuar Dal Kidney beans Chicken Mindful Eating: A Path Soya bean Fish Eggs (a) Plant sources (b) Animal sources Fig.
The right amount of protein must be included in the diet of growing children for their proper growth and development.
Which of these food components are part of your daily diet? They grow mostly in dark and moist places. Edible More to mushrooms are good sources of protein. know!
Why do you think we are advised to include servings of fruits, vegetables and other plant-based foods in our daily diet?
Why do you think we are advised to include servings of fruits, vegetables and other plant-based foods in our daily diet? Let us understand the importance of some other food components by reading the following two cases— Case 1 In earlier times, during long voyages, sailors often suffered from bleeding and swollen gums.
During a voyage in 1746, Scottish physician James Lind observed that sailors who consumed lemons and oranges recovered from these symptoms.
During a voyage in 1746, Scottish physician James Lind observed that sailors who consumed lemons and oranges recovered from these symptoms.
Bleeding and swollen gums are symptoms of a disease called scurvy.
Lemons and oranges help in curing scurvy.
Scurvy is caused due to deficiency of Vitamin C.
In the 1960s, Indian scientists found that among the human population in the Himalayan region and the Northern plains of India, symptoms of swelling at the front of the neck were prevalent. As per norms of the Government of India, an effort was made to supplement common salt with iodine for preparing iodised salt.
Consumption of iodised salt visibly reduced the above symptoms.
These symptoms were due to a deficiency of iodine in the soil of this region resulting in a lack of iodine in the local food and water supply. Swelling at the front of the neck is a symptom of a disease called goitre.
You may have learnt about iodised salt through newspapers, advertisements or by reading about it on a salt packet.
Iodised salt is simply common salt mixed with required quantities of salts of iodine. Salt farming is a traditional practice of a tribal community named Agariyas. They practice salt farming in the Little Rann of Kutch and other parts of Gujarat.
For eight months, they live in the extreme heat of the desert and work very hard to get salt from seawater.
They practice salt farming in the Little Rann of Kutch and other parts of Gujarat. For eight months, they live in the extreme heat of the desert and work very hard to get salt from seawater. How would you find out more about other food components that protect our body from various diseases?
Activity 3.4: Let us conduct a survey Study the chart given in Fig.
Activity 3.4: Let us conduct a survey Study the chart given in Fig.
3.5 to explore the functions and sources of various food components.
Also, understand the symptoms of the diseases caused by the lack of these food components. Visit your neighbourhood, interact with people and find out if any individual shows the symptoms listed on the chart (an investigatory project of this kind can be taken by the students under the guidance of a teacher). Correlate these symptoms with their diet and identify the deficiency disease(s) or disorder(s).
and changes required in the diet for improvement. Suggest them to visit a doctor for further advice.
Keeps Milk/soya milk, curd, cheese, Bone and bones Weak bones, Calcium paneer tooth and teeth tooth decay decay healthy Helps to Seaweed, Swelling at perform water chestnut the front of Iodine physical (singhada), Goitre the neck and mental iodised salt activities
Important Green leafy Weakness, component vegetables, shortness of Iron of blood Anaemia breath beetroot, pomegranate
3.5: Chart of vitamins and minerals, their functions, some sources, related deficiency disease(s)/disorder(s) and symptoms 3.5, you have learnt that 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.
But, how can we overcome vitamin and mineral deficiency diseases or disorders?
Food components that provide energy, support growth, help repair and protect our body from diseases, and maintain Mindful Eating: A Path nutrients in our food include carbohydrates, proteins, fats, vitamins and minerals. Vitamins and minerals are also called protective nutrients.
These nutrients protect our body from diseases and keep us healthy.
These nutrients protect our body from diseases and keep us healthy. Your parents may have advised you to have milk, green vegetables, fruits and wholegrains regularly.
These food items are some sources of vitamins (Fig.
milk, green vegetables, fruits and wholegrains regularly.
These food items are some sources of vitamins (Fig.
What differences do you observe in raw and cooked vegetables?
Have you ever noticed that vegetables sometimes lose their bright colour, or become softer and less crisp when cooked?
Would it not be wise to include fruits and uncooked vegetables into our diet? Washing cut or peeled vegetables and fruits may also result in the loss of some vitamins.
However, it is highly recommended that all fruits and vegetables be thoroughly washed before consumption.
Do we ob tain all like Nutrients nutrients from No, Medu. om plants an obtained fr d animals salt can be ks. ? r from roc seawater o Fruits and vegetables are rich in dietary fibres.
Let us see how dietary fibres are beneficial for us.
In addition to the essential nutrients, our body needs dietary fibres and water. Dietary fibres, also known as roughage, do not provide any nutrients to our body. However, they are an essential component of our food.
They help our body get rid of undigested food and ensure smooth passage of stools.
They help our body get rid of undigested food and ensure smooth passage of stools. Roughage in our food is provided mainly by suitable plant products. Green leafy vegetables, ulty in a has diffic fresh fruits, wholegrains, My grandm rstand g s to o l.
N ow I unde pulses and nuts are good passin d her to th e d o ctor advise w hy bre. sources of roughage. fo o d th a t is high in fi eat Eating food that is locally grown and plant based, to the extent possible, is not only healthy for the body but is also good for our environment and our planet.
N ow I unde pulses and nuts are good passin d her to th e d o ctor advise w hy bre. sources of roughage. fo o d th a t is high in fi eat Eating food that is locally grown and plant based, to the extent possible, is not only healthy for the body but is also good for our environment and our planet.
Water is also an essential part of our diet.
at provide water to the body through sweat our body?
We should drink of them. sufficient water regularly to keep ourselves healthy.
Coluthur Gopalan (1918–2019) initiated nutrition research in India. He analysed more than 500 Indian foods for their nutritional value and recommended an appropriate diet in the Indian context.
He led surveys on the nutritional status of the Indian population, identifying widespread deficiencies in protein, energy, and other food components.
This led to the implementation of the Mid Day Mindful Eating: A Path Meal Programme in 2002, now a ‘PM POSHAN’ initiative, to provide balanced food in the government-run and to a Healthy Body
government-aided schools of our country.
This scheme has played a role in improving the health and nutrition of millions of children nationwide. 3.3 How to Test Different Components of Food? Let us find out which nutrients are present in various food items.
Some nutrients like starch (a type of carbohydrate), fat and protein can be detected using fairly simple tests, while others can be detected only in a well-equipped laboratory.
Some nutrients like starch (a type of carbohydrate), fat and protein can be detected using fairly simple tests, while others can be detected only in a well-equipped laboratory. Let us explore how we can detect the presence of starch, fat and protein in some food items. Activity 3.5: Let us investigate Take a small quantity of the food items such as a slice of potato, cucumber, bread, some boiled rice, boiled gram, crushed peanuts, oil, butter and crushed coconut.
You can take other food items too for testing.
You can take other food items too for testing.
Place a small piece of each item on a separate dish. With the help of a dropper, put 2–3 drops of diluted iodine solution on each food item (Fig.
Record your observations in Table 3.3.
A blue-black colour indicates the presence of starch.
Be careful not to tear the paper. If a food item contains a little water, allow the paper to dry. What do you think is the reason for this patch?
If oil or butter is present in the food item, it leaves an oily patch on the paper.
Can you see the light faintly shining through this patch? An oily patch on the paper shows that the food item contains fat.
3.3.3 Test for proteins Activity 3.7: Let us investigate This activity may be demonstrated by the teacher. Take the food items tested in previous activities. Make a paste or powder of the food item using pestle and mortar (Fig.
3.3.3 Test for proteins Activity 3.7: Let us investigate This activity may be demonstrated by the teacher. Take the food items tested in previous activities. Make a paste or powder of the food item using pestle and mortar (Fig. 3.8). Put about half teaspoon of each food item in a separate clean test tube. Precautions • These chemicals are harmful and need to be handled with care.
Do not touch any of these chemicals unless asked Mindful Eating: A Path
Do not touch any of these chemicals unless asked Mindful Eating: A Path If any chemical gets spilled on your body, immediately wash the affected area with water. • Do not put any of these chemicals into your mouth, or try to smell them. Add 2–3 teaspoons of water to each test tube and shake them well. Add two drops of copper sulfate solution to each test tube using a dropper. Now, take another dropper and add 10 drops of caustic soda solution to each tube (Fig.
3.8). Shake well and leave the test tubes undisturbed for a few minutes.
3.8). Shake well and leave the test tubes undisturbed for a few minutes.
Did the content of some test tubes turn violet?
What conclusions can you draw from Table 3.3?
Which food items show the presence of more than one nutrient?
Peanuts show the presence of both proteins and fats. This indicates that any food which we eat may contain multiple nutrients.
Is there a food item that lacks any of these nutrients?
Which of these foods do you consume daily? Try to find out other foods that are good sources of starch, fats, and proteins.
Starch Fat Protein Name of Colour of the Oily patch for fat Colour of the food item present present present the food food item for test for protein test (Yes/ (Yes/ (Yes/ item starch test No) No) No)
Before After Predic- Observa- Before After iodine iodine tion tion protein protein test test (Yes/No) (Yes/No) test test Potato Cucumber Boiled rice Boiled gram Peanuts Bread/ Chapati Butter Coconut Any other 3.4 Balanced Diet Are nutritional requirements the same for everyone?
Do you and your grandparents need the same type or the same amount of nutrients?
3.4 Balanced Diet Are nutritional requirements the same for everyone? Do you and your grandparents need the same type or the same amount of nutrients? Requirements of the type and amount of nutrients in a diet may vary according to age, gender, physical activity, health status, lifestyle, and so on.
Activity 3.8: Let us find out You have listed food consumed by you during the week in Activity 3.1.
Activity 3.8: Let us find out You have listed food consumed by you during the week in Activity 3.1.
Check whether your food contains all the nutrients and other essential components necessary for growth and development.
other food components need to be added.
A diet that has all essential nutrients, roughage, and water to a Healthy Body
What changes would you make in your diet to make it a balanced diet? Activity 3.9: Let us compare Read the nutritional information given below for a packet of potato wafers and a packet of roasted chana shown here.
Nutritional Information Nutritional Information (per 100 g) (per 100 g) 536 kcal 355 kcal Energy Energy (kilocalories) (kilocalories)
Based on the nutritional information on the food packets given above, which food would you choose? Some foods have high calories due to high sugar and
Moreover, they contain very low amounts of proteins, minerals, vitamins, and dietary fibres.
These foods include potato wafers, candy bars and carbonated drinks. Consuming these foods frequently is not good as these are not healthy for our body. Such a person may suffer from several health problems.
You should always remember Dr Poshita’s statement that ʻHealth is the Ultimate Wealth.ʼ We should take care of our body to stay healthy.
You should always remember Dr Poshita’s statement that ʻHealth is the Ultimate Wealth.ʼ We should take care of our body to stay healthy. Eating a balanced diet and avoiding junk food contribute towards Good health is essential for leading a happy life.
Which of the two foods you studied in Activity 3.9 could be labelled as junk food?
Which of the two foods you studied in Activity 3.9 could be labelled as junk food?
Packaged food items must have information about the nutrients on their cover.
The information should list the amount of each nutrient.
Sometimes, more nutrients are added to the food during processing (fortification) to improve its nutritional quality.
The Food Safety and Standard Authority of India (FSSAI) is a government agency More to that regulates food quality in India. know! 3.5 Millets: Nutrition-rich Cereals You may have heard of jowar, bajra, ragi, and sanwa (Fig.
These can be easily cultivated in different climatic conditions.
These highly nutritious grains are also called millets. Have you ever had food items made from these millets?
part of the Indian diet for centuries.
They have regained popularity due to their numerous health benefits. good sources of vitamins, minerals like iron and calcium, and dietary fibres as well. That is the reason they are also called nutri-cereals.
They contribute significantly to a balanced diet required for the normal functioning of our body.
They contribute significantly to a balanced diet required for the normal functioning of our body. 3.6 Food Miles: From Farm to Our Plate How does food reach from a farm to our plate? What are the steps involved in this process?
Who are the people involved in this process?
Who are the people involved in this process?
Do you know how much time and effort is required to get the wheat flour once seed grains germinate in the farm?
The entire distance travelled by a bag of wheat or any other food item, from the producer to the consumer, is known as its food miles.
Reducing food miles is important because it helps to cut down the cost and pollution during its transport; it helps support local farmers; and it also keeps our food fresh and healthy.
Many people waste food, leaving it How would unconsumed on their plates. eating local remember the time and effort put by our food help farmers and other community members in reduce food getting the food from the farm to our plate. miles?
We must take only as much food as we can consume.
Try to find the timeline for the various processes involved in getting the food from farm to plate (Fig. various food components. Choice of food may vary according to the cultivation of food crops in a region, taste preferences, culture and traditions, and so on.
Culinary practices have changed over time.
There is a significant difference between traditional and modern methods of cooking food. Food provides us energy, support growth, repairs our bodies and protects us from diseases. The major nutrients in our food are carbohydrates, fats, proteins, vitamins, and minerals. In addition, food also contains dietary fibres and water. Carbohydrates and fats are primary energy sources, while proteins are body-building nutrients. Vitamins and minerals strengthen our body, protect us from infections, and keep us healthy. A balanced diet provides all the essential nutrients in the right quantities, along with adequate roughage and water. Deficiency of one or more nutrients in our diet for a long time can lead to deficiency diseases and disorders. Junk foods are unhealthy as they contain high levels of sugar and fats but little protein, minerals, vitamins, and dietary fibres. Millets are known as nutri-cereals as they provide most of the nutrients required for the normal functioning of our bodies. They can be easily cultivated in different climatic conditions. Eating food that is locally grown and plant-based, to the extent possible, is not only healthy for our bodies but is also good for our environment and our planet. The distance travelled by a food item, from the place of its production to the consumer, is called food miles.
aim to minimise food miles. We should never waste food and only take as much as we can consume.
aim to minimise food miles. We should never waste food and only take as much as we can consume. Pick the odd one out and give reasons: (i) Jowar, Bajra, Ragi, Chana (ii) Kidney beans, Green gram, Soya bean, Rice Discuss traditional versus modern culinary practices in India.
A teacher says that good food may act as medicine.
A teacher says that good food may act as medicine.
Ravi is curious about this statement and has some questions for his teacher.
Not all delicious foods are necessarily healthy, while not all nutritious foods are always enjoyable.
Share your thoughts along with a few examples.
He often has stomach ache and constipation. What changes should he make in his diet to get rid of these problems?
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.
(i) Which deficiency disease is she suffering from?
(i) Which deficiency disease is she suffering from? (ii) Which food component may be lacking in her diet? (iii) Suggest some food items that she should include in her diet to overcome this problem (any four).
You are provided the following: (i) Canned fruit juice (ii) Fresh fruit juice (iii) Fresh fruit Which one would you prefer and why?
You are provided the following: (i) Canned fruit juice (ii) Fresh fruit juice (iii) Fresh fruit Which one would you prefer and why? 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.
On the second visit, the doctor gave him Vitamin D syrup along with calcium tablets.
3.5 and answer the following questions: Mindful Eating: A Path to a Healthy Body
(ii) On the second visit, why did the doctor give Vitamin D syrup along with calcium tablets?
(iii) What question arises in your mind about the choices made by the doctor in giving the medicines?
What do you think of Raman’s statement, “All starches are carbohydrates but not all carbohydrates are starches.’’ Describe the design of an activity to test your answer. 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.
Why are millets considered a healthy choice of food? Can eating just millets suffice for the nutritional requirements of the body?
How would you check the possibility of it being an iodine solution?
Help your mother in unpacking the packets of various food items after shopping for grocery next time. Read the nutritional information of at least three fortified food items and analyse those. The Apatani tribe of Arunachal Pradesh produces a salt called tapyo to fulfil their dietary requirements. Collect more information from the internet about their salt making
process and the need to make their own salt.
process and the need to make their own salt. Collect pictures and paste them on a chart paper. Also, write a paragraph about the process of making this salt and its usefulness. Vegetables or fruits that grow naturally in the forest or nearby fields without being cultivated by farmers are considered wild varieties.
Traditionally, many tribal groups in India depend on these wild varieties, which form a part of their food.
Also, write a paragraph about the process of making this salt and its usefulness. Vegetables or fruits that grow naturally in the forest or nearby fields without being cultivated by farmers are considered wild varieties.
Traditionally, many tribal groups in India depend on these wild varieties, which form a part of their food.
Are you aware of any such wild varieties of food from your region?
List junk foods you eat frequently.
On the basis of these lists, write a letter to your principal requesting to ban certain junk foods inside the school campus. Suggest some healthy options. Find out the variation in nutritional requirements of different individuals based on age, physical activity and health conditions.
Discuss and analyse. Prepare a diet chart to provide a balanced diet to a twelve-year-old child.
Discuss and analyse. Prepare a diet chart to provide a balanced diet to a twelve-year-old child. The diet chart should include food items that are not expensive and are commonly available in your area.
Suggest some healthy options. Find out the variation in nutritional requirements of different individuals based on age, physical activity and health conditions.