Chapter 3 Food, Nutrition, Health and Fitness

1. Why cereals and pulses should be taken together in diet?

Ans. Cereals and pulses are often recommended to be taken together in a diet
because they complement each other in terms of nutrition. Cereals are typically low in
an essential amino acid called lysine, while pulses are rich in lysine but deficient in
certain other essential amino acids. When we combine cereals and pulses, their amino
acid profiles complement each other, resulting in a complete protein source.

Also combining cereals and pulses enhances the overall quality of protein. Pulses are
generally higher in protein content compared to cereals, and when consumed together,
the protein quality is improved, making it more readily available for the body to utilize.

2. Milk is a complete food. How?

Ans. Milk is often referred to as a "complete food" due to its nutrient composition and
its ability to provide a wide range of essential nutrients required for the proper
functioning of the body.Milk contains a balanced combination of macronutrients,
including proteins, carbohydrates, and fats. Milk is a good source of several vitamins
and minerals like Vitamin A, Vitamin B Complex , Vitamin D and calcium.

3. Name the nutrients present in green leafy vegetables and red and yellow
vegetables.

Ans. Nutrients present in Green Leafy vegetables and red and yellow vegetables

a. Fibre: It aids in digestion and supports gut health.

b. Vitamins (A ,C, K and B9)
Vitamin A - essential for vision, immune function and healthy skin
Vitamin C – supports in collagen synthesis
Vitamin K – essential for blood clotting and bone health
Vitamin B9 – crucial for cell division and production of red blood cells
c. Minerals ( calcium, magnesium, potassium and iron)
All these minerals help in muscle and nerve function, energy production,
maintaining fluid balance and supporting heart health.
d. Carotenoids( Present in red and yellow vegetables)- reduces risk of diseases
4. Food at work is nutrition. How?

Ans. Foods are the substances that contain nutrients that are needed by the body in
adequate amount in order to grow, repair, maintenance of bodily functions and to lead
a normal healthy life. The nutrients from the food we consume are broken down during
digestion and absorbed into the bloodstream. These nutrients are then utilized by our
bodies for various functions, including the growth, repair, and maintenance of tissues
and organs (Nutrition).

Thus, Food at work is nutrition.

5. You are made up of food. Justify the statement.

Ans. The statement "You are made up of food" can be justified by acknowledging that
the nutrients obtained from food serve as the building blocks for our bodies, contribute
to various physiological functions, provide energy, and influence our genetic material.
Food plays a fundamental role in our body's structure, functioning, and overall well-
being right from the time we are conceived in our mother’s womb.

Proteins from food are broken down into amino acids, which are used to build and
repair muscles, organs, and other body structures. Carbohydrates and fats provide
energy and also play a role in cell structure and function.

6. What do you mean by RDA?

Ans. RDA stands for Recommended Dietary Allowance. It is a set of guidelines

developed by scientific experts to provide recommendations for the average daily
intake of nutrients necessary to meet the nutrient needs of most healthy individuals
within a particular age and sex group.

RDA= Requirement + Marginal Safety

The margin of safety is added to take care of the factors such as losses during cooking
and processing, short period of deficiency intake, nature of diet and individual
variations.
7. What is the difference between optimum nutrition and malnutrition?

Ans. Optimum nutrition refers to the state in which an individual's body receives all the
essential nutrients, in the right amounts, to support normal growth, development, and
overall health. Malnutrition, on the other hand, is a condition that arises when an
individual's diet lacks essential nutrients, contains an excess of certain nutrients, or is
imbalanced.

8. What should be considered while preparing balanced diets?

Ans. While preparing a balanced diet certain things should be considered:

i. Nutrient Adequacy- A balanced diet should provide all the essential nutrients
in adequate amounts so foods from different food groups should be included.
ii. Portion Sizes- The portion sizes of different food items should be appropriate
to avoid overeating or under eating.
iii. Age and Life Stage: As the nutritional needs vary based on age, gender,
activity level, and life stage (e.g., childhood, adolescence, pregnancy, and old
age), the balanced diet need to be prepared considering these factors.
iv. Dietary Restrictions and Allergies: Dietary restrictions or allergies of
individuals should be considered to avoid foods that may cause adverse
reactions or discomfort.

9. Agastya is an obese girl. What is the problem with her from nutritional point of view?

Ans. From a nutritional point of view, some possible issues related to Agastya's obesity
may include:

i. Excessive Caloric Intake: Consuming more calories than the body needs
which lead to weight gain.
ii. Poor Food Choices: Eating diet high in processed and unhealthy foods, such
as sugary snacks, fast foods, and sugary beverages
iii. Lack of Nutrient-Dense Foods: Consuming diet lacking in nutrient-dense
foods, such as fruits, vegetables, whole grains, lean proteins, and healthy fats.
It can even lead to nutritional deficiencies despite consuming excess calories.
iv. Family and Environmental Factors: The home and family environment can
significantly influence dietary habits and lifestyle choices. If there is a lack of
healthy food options at home or an overall unhealthy family lifestyle, it can
impact a person’s eating habits and weight.
 v. Hormonal Imbalances in the body.

10. Classify foods on the basis of nutrients and its functions with the help of a diagram.

Ans. On the basis of nutrients and the functions, Foods can be classified as:

i. Energy-Giving Foods - Carbohydrates:

Foods rich in carbohydrates, such as Cereals (rice, wheat, oats etc), Roots
and Tubers (potatoes, sweet potatoes, yam etc) provide the primary source of
energy for the body.
ii. Body Building Foods – Protein :
Foods high in protein, such as animal foods (meat, poultry, fish, eggs, milk
and milk products), pulses (beans, lentils), nuts and oilseeds, are essential for
tissue repair, muscle building, and various physiological functions.
iii. Protective Foods – Vitamins and Minerals
Foods rich in vitamin and minerals such as green leafy vegetables, red and
yellow vegetables and all the fruits are vital for proper functioning, growth, and
protection against diseases.
iv. Fats and Sugar
Food rich in Fats (ghee, butter, oil) and Sugar (honey, jaggery, sugar) help in
hormone production , maintaining body temperature and providing energy.

11. What is the importance of food in our life?

Ans. The importance of food:

i. Sustaining Life: Food provides the energy and nutrients necessary for the
proper functioning of our bodies. It supplies the fuel required for everyday
activities, growth, and repair of body tissues.
ii. Nutrient Supply: The nutrients present in different foods are vital for
maintaining good health, supporting various bodily functions, and preventing
nutritional deficiencies.
iii. Growth and Development: Adequate nutrition is particularly crucial during
childhood and adolescence, as it supports proper growth and development.
Proper nutrition during pregnancy is also essential for the healthy
development of the fetus.
iv. Disease Prevention: A well-balanced diet can help prevent various health
conditions, such as heart disease, diabetes, obesity, and certain types of
 cancer. Nutrient-rich foods support a robust immune system, which can help
defend against infections and illnesses.
v. Cognitive Function: Nutrition impacts brain health and cognitive function. A
balanced diet with essential nutrients can support memory, concentration, and
overall brain performance.
vi. Social and Cultural Significance: Food is an integral part of cultural traditions,
celebrations, and social gatherings. Sharing meals brings people together and
fosters a sense of community and belonging.
vii. Educational Value: Understanding the importance of nutrition and making
informed food choices can lead to better health outcomes and lifestyle
decisions.
viii. Economic Impact: The food industry is a significant part of the economy,
providing employment and contributing to the livelihoods of many people.

12. A balanced diet for a person may not be balanced one for the other. Justify the
statement.

The concept of a balanced diet is not one-size-fits-all. Individual nutritional needs vary
based on factors such as age, gender, body composition, activity level, metabolism,
health conditions, and overall goals. Due to these individual differences, it is essential
to consider personalized factors when creating a balanced diet.

i. Energy Requirements: People have different energy needs based on their age,
gender, and physical activity level. An active person engaged in intense physical
activity may require more calories than a sedentary individual.
ii. Nutritional Needs: Individual nutrient requirements vary based on factors such as
growth (children and adolescents), pregnancy and lactation (women), recovery
from illness or injury, and addressing specific health conditions or deficiencies.
iii. Dietary Restrictions and Allergies: People with dietary restrictions or food
allergies may need to avoid certain foods or food groups. For example, a person
with lactose intolerance cannot tolerate dairy products.
iv. Health Conditions: Certain health conditions, such as diabetes, hypertension, or
kidney disease, need specific dietary modifications to manage the condition
effectively.
v. Cultural and Personal Preferences: Dietary choices are often influenced by
cultural, religious, and personal preferences. A balanced diet should align with an
individual's food culture and preferences.
13. ‘A balanced diet does not mean expensive diet.’ Justify

The statement "A balanced diet does not mean an expensive diet" is justified because
a balanced diet can be achieved without necessarily requiring expensive or
extravagant foods. It can be achieved through smart and budget-conscious food
choices. It emphasizes the inclusion of a variety of nutrient-rich foods from different
food groups, and many of these options are affordable and widely available. By
focusing on wholesome, whole foods and adopting cost-saving strategies, individuals
can maintain a balanced diet without the need for an expensive shopping list.

We can buy many nutrient-dense foods which are affordable and readily available.
Examples include beans, lentils, whole grains, seasonal fruits, and vegetables. These
foods provide essential vitamins, minerals, and fiber without being costly.

We can use Plant-based foods, such as legumes, grains, fruits, and vegetables, which
are less expensive compared to animal-based products (meat and poultry).

We can buy seasonal and locally sourced produce which are more affordable than out-
of-season items that need to be transported over long distances and are costly.

We can reduce the intake of processed and packaged foods to save money while also
promoting better health.

We can plan meals in advance which help to make the most of available ingredients
and reduce food waste.

14. Meal planning without the help of food groups is very laborious and time
consuming. How?

Ans . Meal planning without the help of food groups can indeed be laborious and time-
consuming because food groups provide a framework for organizing and selecting a
variety of foods that offer different nutrients. Without this structure, meal planning can
become more challenging due to several reasons:

i. Nutritional Balance: Food groups help ensure that meals are nutritionally
balanced, providing a diverse array of essential nutrients. Without considering
food groups, it becomes difficult to ensure that all necessary vitamins,
minerals, proteins, and other nutrients are adequately included in the diet.
ii. Food Variety: Food groups promote a wide variety of food choices, which can
make meal planning more interesting and enjoyable. Without this guidance,
 meal planning might become monotonous, leading to repetitive and
uninspiring meals.
iii. Meeting Dietary Needs: Different individuals have different dietary needs
based on age, activity level, health conditions, and personal preferences.
Food groups help address these diverse requirements and make it easier to
cater to specific needs.
iv. Time Efficiency: Planning meals with the help of food groups can streamline
the process by providing clear categories to choose from. Without this
structure, individuals may spend more time researching and trying to figure
out suitable food combinations.
v. Portion Control: Food groups can aid in portion control, as they suggest
appropriate proportions for each type of food. Without this guidance,
individuals might struggle with portion sizes, leading to potential overeating or
undereating.

15. Write a note on the guidelines for healthy vegetarian diet.