Mindful Eating: A Path to a Healthy Body

Class 06 Science

Food is an essential component of our daily life. India is an agricultural country with diverse soil and climate types. Various crops are 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.

Cooking practices, also called culinary practices, have changed over time. There is a significant difference between traditional and modern culinary practices. Earlier, most cooking was done using a chulha. Nowadays, most of us cook using a modern gas stove. Earlier, most grinding was done manually using a sil-batta. These days, we use an electrical grinder for ease of grinding.

Components of Food

Food components that provide energy, support growth, help repair and protect our body from diseases, and maintain various bodily functions are called nutrients. The major nutrients in our food include carbohydrates, proteins, fats, vitamins and minerals.

Carbohydrates and Fats

Carbohydrates are one of the primary sources of energy in our diet. Cereals like wheat, rice, and maize, vegetables like potato and sweet potato, and fruits like banana, pineapple, and mango are some sources of carbohydrates.

Ghee and various kinds of oils are grouped under another kind of food component, which is called fat. Sources of fats can be from plants or animals. Nuts, such as groundnuts, walnuts, coconuts, and almonds, and seeds, such as pumpkin seeds and sunflower seeds, are some sources of fat. Fat is a source of stored energy.

Carbohydrates and fats provide us energy for performing various activities. Therefore, they are called energy-giving foods.

Proteins

Proteins are also an important part of our food. Milk products and pulses are good sources of protein. Sportspersons need proteins in larger quantities to build their muscles. People get proteins from plants as well as animals. Some plant sources of protein are pulses, beans, peas and nuts. Animal sources of protein are milk, paneer, egg, fish and meat.

Protein-rich foods help in growth and repair of our body. These are called body-building foods.

Vitamins and Minerals

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.

Vitamins and minerals are also called protective nutrients. These nutrients protect our body from diseases and keep us healthy.

Dietary Fibres

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. Roughage in our food is provided mainly by suitable plant products. Green leafy vegetables, fresh fruits, whole grains, pulses and nuts are good sources of roughage.

Water

Water is also an essential part of our diet. It helps the body absorb nutrients from food. It removes waste from the body through sweat and urine.

How to Test Different Components of Food?

Some nutrients like starch (a type of carbohydrate), fat and protein can be detected using simple tests, while others can be detected only in a well-equipped laboratory.

Test for Starch

On putting 2–3 drops of diluted iodine solution, a blue-black colour indicates the presence of starch.

Test for Fats

If oil or butter is present in the food item, it leaves an oily patch on the paper. An oily patch on the paper shows that the food item contains fat.

Test for Proteins

Add two drops of copper sulphate solution to each test tube using a dropper. ‹‹Now, take another dropper and add 10 drops of caustic soda solution to each tube. ‹‹Shake well and leave the test tubes undisturbed for a few minutes.

The violet colour indicates the presence of proteins in the food item.

Balanced Diet

A diet that has all essential nutrients, roughage, and water in the right amount for proper growth and development of the body is known as a balanced diet.

Some foods have high calories due to high sugar and fat content. Moreover, they contain very low amounts of proteins, minerals, vitamins, and dietary fibres. These foods are called junk foods. 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.

Millets

Millets are small-sized grains and have been an integral part of the Indian diet for centuries. They have regained popularity due to their numerous health benefits. They are good sources of vitamins, minerals like iron and calcium, and dietary fibres as well.

Examples: jowar, bajra, ragi, and sanwa

Vitamins and Minerals

Vitamin A

  • Keeps eyes and skin healthy
  • Papaya, carrot, mango, milk
  • Loss of vision - Poor vision, loss of vision in darkness (night blindness), sometimes complete loss of vision

Vitamin B1

  • Keeps heart healthy and supports body to perform various functions
  • Legumes, nuts, whole grains, seeds, milk products
  • Beriberi - Swelling, tingling or burning sensation in feet and hands, trouble in breathing

Vitamin C

  • Helps body to fight diseases
  • Amla, guava, green chilli, orange, lemon
  • Scurvy - Bleeding gums, slow healing of wounds

Vitamin D

  • Helps body absorb calcium for bone and teeth health
  • Exposure to sunlight, milk, butter, fish, eggs
  • Rickets - Soft and bent bones

Calcium

  • Keeps bones and teeth healthy
  • Milk/soya milk, curd, cheese, paneer
  • Bone and tooth decay - Weak bones, tooth decay

Iodine

  • Helps to perform physical and mental activities
  • Seaweed, water chestnut (singhada), iodised salt
  • Goitre - Swelling at the front of the neck

Iron

  • Important component of blood
  • Green leafy vegetables, beetroot, pomegranate
  • Anaemia - Weakness, shortness of breath