Big Ideas of the Chapter
Food gives life: every meal fuels growth, repair, and protection.
Diversity in food comes from local crops, climate, culture, and traditions.
Nutrients = carbohydrates, proteins, fats, vitamins, minerals; plus roughage (fibre) and water.
Mindful eating = choose balanced, seasonal, locally grown food; avoid waste; respect food miles.
🧠 Memory Hook: "Energy–Build–Protect" → Energy: Carbohydrates & Fats | Build/Repair: Proteins | Protect/Regulate: Vitamins & Minerals | Assist: Fibre & Water
What Do We Eat? Why So Different Across India?
Your plate varies from your friend's because states grow different crops (soil & climate), and people follow different culinary traditions.
Punjab
wheat, maize → roti, saag
Karnataka
rice, ragi → idli/dosa/ragi mudde
Manipur
rice, bamboo shoots → eromba, singju
💡 Learning Trick – "GROW = GRowing, lOcal, Weather" Food patterns depend on Growing crops, lOcal culture, and Weather.
Cooking Practices: Then vs Now
Then
- • chulha
- • sil-batta
Now
- • gas/electric stoves
- • mixers/grinders
Why the change?
Technology, transport, communication, convenience, and safety.
Mindful tip: Modern tools save time; traditional methods can enhance taste & keep nutrients (e.g., slow cooking, stone-grinding).
🧪 Nutrient Care: Over-boiling can reduce Vitamin C; wash produce first, then cut; include some raw salads for vitamin retention.
Components of Food
A) Carbohydrates → Energy-giving
Examples: rice, wheat, maize, potato, sweet potato, banana, sugar.
Daily life: Runners sip glucose water for quick energy.
Quick test (Starch): Add iodine to food → blue-black = starch present.
🧠 Mnemonic: "Carbo = Charge & Go."
B) Fats → Stored energy + warmth
Plant fats: groundnut, coconut, sesame, sunflower, mustard oils; nuts & seeds.
Animal fats: ghee, butter, cream, some meats.
Daily life: Winter laddoos use ghee & nuts to keep warm.
Quick test (Fat): Press food in paper → oily translucent patch = fat present.
🧠 Mnemonic: "Fat pads the body & packs energy."
C) Proteins → Body-building & repair
Plant sources: pulses (moong, chana, rajma), soy/peas, nuts.
Animal sources: milk & paneer, eggs, fish, chicken.
Daily life: Sportspersons increase protein for muscles.
Quick test (Protein): In test tube add food paste + water + CuSO₄ (few drops) + NaOH (10 drops) → violet = protein present.
🧠 Mnemonic: "Pro-teins = Pro-repair."
🔒 Safety: Teacher demo; chemicals handled with care.
D) Vitamins & Minerals → Protective nutrients
Vitamin A (eyes/skin): papaya, carrot, mango, milk → lack → night blindness
Vitamin B₁ (heart/nerve support): whole grains, legumes, nuts → lack → beri-beri
Vitamin C (immunity/healing): amla, guava, citrus → lack → scurvy
Vitamin D (helps absorb Ca): sunlight, eggs, butter, fish → lack → rickets
Calcium (bones/teeth): milk/curd/paneer → lack → weak bones/teeth
Iodine (thyroid function): iodised salt, seaweed → lack → goitre
Iron (blood/haemoglobin): green leafy veggies, beetroot → lack → anaemia
🧠 Mnemonic: "All Bodies Cure Damage; Ca, I, Fe keep you fine."
E) Fibre (Roughage) & Water → Digestion & transport
Fibre: whole grains, pulses, fruits/veggies, nuts → eases bowel movement, prevents constipation.
Water: carries nutrients, removes waste (sweat/urine).
Daily life: Low fibre + low water → stomach ache/constipation.
Testing Food in Class (Step-by-step)
Starch Test
- 1. Small piece of food on plate
- 2. Add 2–3 drops iodine
- Blue-black = starch present
Fat Test
- 1. Press food in clean paper; dry if watery
- 2. Hold to light
- Translucent oily patch = fat present
Protein Test
- 1. Food paste + water in test tube
- 2. Add CuSO₄ (2 drops)
- 3. Add NaOH (10 drops), shake, wait
- Violet = protein present
🔒 Lab Safety: Don't touch/taste chemicals; wash spills immediately; follow teacher instructions.
Balanced Diet
Definition: Right amounts of all nutrients + fibre + water.
Plate Trick (½–¼–¼ Method)
- ½ plate fruits & veggies
- ¼ plate proteins (dal/eggs/paneer/chana)
- ¼ plate whole grains (roti/rice/millets)
Smart Rules
- Rainbow Rule: Eat 5 colours/day
- Smart Swap: Chips → roasted chana
- Label Sense: More protein/fibre, less sugar/fat
Millets = "Nutri-cereals"
Examples: jowar, bajra, ragi, sanwa (barnyard)
Benefits: rich in iron, calcium, vitamins, fibre; grow well in varied climates; support farmers; great for balanced diets.
Easy Adds: ragi dosa, bajra roti, jowar upma, millet laddoos.
🧠 Mnemonic: "Small grains, mighty gains."
Food Miles & Respecting Food
Food miles = distance from farm → plate (grow, harvest, store, transport, mill/pack, retail, home).
Reduce miles
choose local & seasonal → fresher, cheaper, less pollution, supports farmers.
No waste
take only what you can eat; reuse leftovers smartly.
Mindful Eating Habits
- Eat seasonal (ritu-friendly), moderate (not too much), wholesome
- Eat slowly, chew well; drink enough water
- Add raw salads daily for vitamin C; don't over-cook
- Prefer home-cooked over ultra-processed; read labels
- Practice gratitude for food; avoid plate waste
HOTS / Exam-Style Prompts
- 1Why are chips called "junk food" while roasted chana isn't? Compare nutrition.
- 2Explain how Vitamin D and Calcium work together for healthy bones.
- 3A student often skips breakfast and feels tired by noon—diagnose and advise.
- 4Plan a balanced lunch using local & seasonal items from your region.
- 5Suggest a classroom experiment to test starch in 5 foods and tabulate results.
Quick Recap
- Nutrients: Carbs & Fats (energy), Proteins (build/repair), Vitamins & Minerals (protect/operate), plus Fibre & Water
- Tests: Iodine → starch; Oily patch → fat; CuSO₄ + NaOH → protein
- Balanced diet changes with age/activity; avoid junk; choose millets
- Food miles matter; local + seasonal = healthy body & healthy planet