Mindful Eating: A Path to a Healthy Body notes

Lesson 3- Mindful Eating: A Path to a Healthy Body Notes

Healthy food keeps our body and mind balanced. Adulterated or unhealthy food leads to many health issues.Healthy Eating is essential for proper growth, strong body and overall well-being. A healthy diet allows us to lead disease-free and happy life. Our nutrition must be balanced. A balanced food includes a variety of foods that provide essential nutrients in the right quantities. This includes carbohydrates, proteins, fats, vitamins, and minerals. Eating too less causes malnutrition and eating too high quantities of food causes obesity. It is advisable to consume fresh and wholesome food in moderate quantities.

Human nutrition and nutrients

Human nutrition is the science of how the body takes in and uses food to stay alive, grow, and stay healthy. It includes eating the right kind of food that supplies essential nutrients our body needs for energy, repair, and protection.Nutrients are substances found in our food, that are vital for the body to function properly. They are grouped into: Carbohydrates, Proteins, Fats, Vitamins, Minerals, Water and Dietary Fiber.

Practice of Mindful Eating

Start with small Portions and always chew food well . We must never eat in a hurry. We should be very conscious while. Use all sense organs such as notice the colours, smells, and textures of your food , this will give a sense of enjoyment While eating food, strictly avoid other activities like watching TV. Always sit and eat food instead of walking while eating. Be thankful to the each meal you eat. Balance your eating by regulating the daily intake. Mindful eating make better food choices and avoid unhealthy which can assist in proper weight Management. A better eating practice can increase the satisfaction and love about food. It helps build a positive and respectful attitude.

Food habits and culinary practices

India is known for its diverse food culture, deeply influenced by climate, geography, religion, agriculture, and local traditions. Every region has unique food habits and culinary practices, making Indian cuisine rich and varied. Even the cooking practices have changed over time. In the past, people used traditional methods like cooking on a chulha (traditional stove). Now, many people use modern methods like cooking on a gas stove. Our dietary practices are influenced by education, technology , culture of people etc. Innovations in kitchen appliances and cooking technology has led to many changes. Similarly, good access to a variety of ingredients and cooking tools has also improved nutrition.

Balanced diet

A balanced diet is one that supplies all the essential nutrients that our body needs. It should also have enough fibre rand water. Eating a balanced diet keeps us healthy and helps us grow properly. A balanced diet should include Carbohydrates for energy, Proteins to help growth and repair, lipids for providing protection of organs, Vitamins and Minerals for boosting immunity, dietary fibres for digestion and water for hydration

Traditional Food and Beverages in Different States of India

Indian cuisine has been one of the best in the world due to its unique spices and a variety of tastes. A variety of Indian foods, snacks and beverages are widely accepted by the world.

State	Crops Grown	Traditional Food(s)	Traditional Beverage(s)
Karnataka	Ragi, Rice, Sugar cane	Bisi Bele Bath, Ragi Mudde	Filter Coffee, Majjige
Punjab	· Maize, wheat, chickpea, and pulses.	Makki di Roti & Sarson da Saag, Chole Bhature	Lassi (sweet/salty), Chaach (buttermilk)
Rajasthan	· Maize, wheat, and pulses.	Dal Baati Churma, Gatte ki Sabzi	Bajra Raabdi, Kair Sangri Water
Maharashtra	Rice, fruits, vegetables, sugarcane, and oilseeds,	Puran Poli, Misal Pav, Vada Pav	Sol Kadhi, Kokum Sharbat
West Bengal	Potatoes, mustard. wheat, maize, pulses, and various vegetables	Shorshe Ilish (mustard hilsa), Luchi-Alur Dom	Mishti Doi, Green Coconut Water
Kerala	Rice,coconut, pulses and vegetables,	Appam with Stew, Sadya	Toddy (Palm wine), Sambharam (spiced buttermilk)
Andhra Pradesh/Telangana	Rice (paddy), maize, pulses, groundnut, cotton, chillies,	Pulihora, Gongura Pickle, Andhra Chicken Curry	Neembu Pani, Buttermilk

Nutrients in our food/components of food

Nutrients are substances in food that our body needs to grow, repair, and stay healthy. The following table illustrates the major nutrients and their functions.

Nutrient Type	Function in the Body	Classification	Examples
Carbohydrates	Provide energy and are essential for performing daily activities and bodily functions.	Simple and complex carbohydrates. Simple carbs are glucose, fructose and galactose. Complex carbs are cellulose and starch	· Rice, wheat, potatoes, sugar, sweet potato and fruits such as banana, pineapple, mango
Proteins	Build and repair body tissues. They act as structural component of muscles, skin, and bones. Proteins help children grow taller.	Primary, secondary, tertiary, and quaternary	· Plant Sources: Pulses, beans, peas, nuts · Animal Sources: Milk, paneer, eggs, fish, meat
Fats	Fats or lipids store energy and protect our internal organs. Fats also regulate our body temperature. Fats are essential BUT we must avoid eating too much of fats as they can lead to health issues like obesity and heart disease.	Simple and compound lipids	· Nuts and Seeds: Almonds, sunflower seeds · Dairy Products: Ghee, butter, curd, milk · Oils: Olive oil, sunflower oil.
Vitamins	Vitamins are body protecting foods that help in body functions and disease prevention. Vitamins commonly found in foods are vitamin A,D,E,K and B-complex	Vitamin A,D,E,K,C and B-Complex	Found in legumes, nuts, whole grains, seeds, and milk products.
Minerals	Our body parts are made up of many minerals . They strengthen bones, teeth, and help in body functions.	Iron, sodium, Iodine, Potassium etc.	Iron, calcium, iodine (in salt, milk, spinach)
Water	Helps in digestion, absorption, and temperature regulation	Water, juicy fruits, soups
Dietary Fibre	Aids digestion and prevents constipation	soluble and insoluble fiber	Whole grains, vegetables, fruits

Deficiency diseases

Deficiency occurs when we don't eat enough nutrients. It is also known as malnutrition. Deficiencies can cause frequent sicknesses and sometimes they are serious. A

Disease Name	Nutrient Deficient	Major Symptoms	Reason / Cause	Sources to Prevent It
Night Blindness	Vitamin A	Poor vision in dim light, dry eyes, rough skin	Lack of vitamin A	Carrots, spinach, papaya, milk, egg yolk
Rickets	Vitamin D	Soft, weak bones, bow legs in children	Lack of sunlight or vitamin D in diet	Fish oil, egg yolk, fortified milk, sunlight
Scurvy	Vitamin C	Bleeding gums, loose teeth, body pain, poor wound healing	Deficiency of vitamin C	Citrus fruits, amla, guava, lemon, tomatoes
Beriberi	Vitamin B1 (Thiamine)	Weak muscles, fatigue, nerve problems, swelling	Lack of vitamin B1	Whole grains, legumes, nuts, green vegetables
Pellagra	Vitamin B3 (Niacin)	Skin inflammation, diarrhea, dementia, fatigue	Poor intake of niacin	Meat, peanuts, whole grains, dairy
Goitre	Iodine	Swelling of neck (thyroid gland), fatigue, weight gain	Iodine deficiency	Iodised salt, seafood, eggs
Anemia	Iron	Tiredness, pale skin, weakness, breathlessness	Iron deficiency (less hemoglobin)	Green leafy vegetables, jaggery, dates, liver
Kwashiorkor	Proteins	Swollen belly, stunted growth, thin muscles, hair changes	Severe protein deficiency in diet	Pulses, milk, eggs, fish, meat
Marasmus	Proteins + Calories	Severe weight loss, thin body, delayed growth	Lack of energy and protein in diet	Milk, cereals, vegetables, energy-rich foods
Dental Cavities	Fluoride, Calcium	Tooth decay, cavities, pain in gums	Deficiency of calcium or poor dental hygiene	Milk, cheese, yogurt, fluoride-rich toothpaste
Osteoporosis	Calcium, Vitamin D	Brittle bones, bone fractures, back pain	Poor intake or absorption of calcium/vit D	Dairy, leafy greens, sunlight
Constipation	Dietary Fibre	Hard stools, irregular bowel movement	Low fibre intake	Whole grains, fruits, vegetables, water
Dehydration	Water	Dry mouth, dizziness, low urine output	Lack of water in body	Drinking enough water, juicy fruits

Testing Different Components of Food

Component	Test Name	Material Required	Procedure	Positive Observation
Starch	Iodine Test	Iodine solution, dropper	Add a few drops of iodine solution to the food item.	Blue-black colour appears if starch is present.
Proteins	Biuret Test	Biuret reagent (copper sulfate + sodium hydroxide)	Add a few drops of Biuret solution to the food sample.	Violet or purple colour appears if protein is present.
Fats	Paper Spot Test	White paper, food sample	Rub the food on a piece of white paper. Dry it for a few minutes.	Translucent (greasy) spot indicates fat.
Fats	Sudan III Test (advanced)	Sudan III solution	Mix food with Sudan III solution.	Red-stained oil droplets if fat is present.
Sugar (glucose)	Benedict’s Test	Benedict’s solution, hot water bath	Mix food with Benedict’s solution and heat in a water bath.	Green to brick-red colour appears depending on sugar level.
Water	Heating Test	Dry test tube, food sample	Heat the food. Observe the inner walls of the test tube.	Water droplets condense inside the test tube.

Junk foods

Junk foods are foods that are high in sweet(calories) but low in nutritional value. They often contain excess sugar, salt, unhealthy fats, and artificial additives. Common examples include chips, puffs, pizza, panipuri, sugary drinks, burgers, and candies. Regular consumption of junk food can lead to serious health issues such as obesity, diabetes, heart disease, and poor digestion. It also affects brain function, causing tiredness, and poor concentration. Eating too much of junk food leads to weakness in the immune system and reduce energy levels, especially in children. Therefore, it's important to limit junk food and choose fresh, balanced meals for a healthy life.

Special food categories

1. Millets

Millets are small-seeded grains that are highly nutritious and have been grown in India for thousands of years. They include varieties like ragi (finger millet), jowar (sorghum), bajra (pearl millet), foxtail millet, and little millet. Millets are rich in fibre, iron, calcium, and proteins, making them a healthy alternative to rice and wheat. They are gluten-free and help in managing lifestyle diseases like diabetes, obesity, and heart problems.

2.Pulses

are a rich source of protein, fibre, vitamins, and minerals, and are an essential part of a balanced diet, especially for vegetarians. Common pulses include lentils (masoor), chickpeas (chana), green gram (moong), black gram (urad), and pigeon peas (toor/arhar). They help in muscle building, improving digestion, and maintaining overall health.

3. Nuts

Nuts are nutrient-dense foods packed with healthy fats, proteins, vitamins, minerals, and antioxidants. Common nuts include almonds, cashews, walnuts, pistachios, peanuts, and hazelnuts. They help in boosting brain function, improving heart health, and supporting strong bones due to their rich content of omega-3 fatty acids, vitamin E, magnesium, and calcium. Nuts also provide energy and are often eaten as snacks or added to dishes like sweets, salads, and cereals.

4.Cereals and grains

are the primary source of energy in our diet and are rich in carbohydrates, fibre, vitamins, and some proteins. Common cereals include rice, wheat, maize (corn), barley, and oats, while grains also include millets like ragi, jowar, and bajra. These foods form the staple diet in many parts of the world and are used to make chapatis, rice dishes, breads, and porridge. Whole grains are especially beneficial as they retain the bran and germ, which are full of nutrients. Regular consumption of cereals and grains supports digestion, keeps you energized, and helps in maintaining overall health.

5.Fruits and vegetables

are essential parts of a healthy diet as they are rich in vitamins, minerals, fibre, and antioxidants. They help boost immunity, improve digestion, and protect the body from various diseases. Common fruits like apples, bananas, oranges, mangoes, and papayas provide natural sugars and essential nutrients, while vegetables like carrots, spinach, tomatoes, and cauliflower supply iron, calcium, and other vital elements. Eating a variety of colourful fruits and vegetables daily ensures a balanced intake of nutrients.

Food management

Food management refers to the proper planning, production, storage, distribution, and consumption of food to ensure that everyone has access to safe and nutritious meals. It involves minimizing food waste, using resources efficiently, and maintaining hygiene during preparation and storage. Good food management helps in preventing shortages, reducing hunger, and promoting health. At home, it includes buying only what is needed, storing food properly, and using leftovers wisely. On a larger scale, it includes government policies, food supply chains, and distribution systems like ration shops and midday meal schemes. Effective food management ensures food security and supports a sustainable future.

Concept of Food miles

Food miles refer to the distance food travels from the place where it is grown or produced to the place where it is consumed. The more the food miles, the more energy and fuel are used, increasing pollution and contributing to climate change. Choosing locally grown and seasonal foods helps to reduce the food miles, supports local farmers, and promotes sustainability. An understanding food mile encourages people to make eco-friendly food choices that are better for the planet.

Tipsto avoid wasting food:

We must avoid buying excess food which can lead to wastage.
Purchase easily perishable items in smaller quantities.
Use airtight containers, refrigerate leftovers, and keep fruits and vegetables fresh to extend their life.
Turn leftover food into new meals like soups, sandwiches, or salads.
Take smaller servings and go for seconds if still hungry to reduce plate waste.
We must use older products first and avoid buying things close to their expiration date if not needed immediately.
Donate excess food with neighbours, friends, or food banks.
We must compost the food remains to make nutrient-rich soil.

Importance of Water:

Water is essential for all living organisms as it supports vital life processes. It helps regulate body temperature, transports nutrients and oxygen to cells, and removes waste products through urine and sweat. Water is a key component of blood and other bodily fluids, aiding digestion and circulation. It also keeps the skin healthy and lubricates joints. Without adequate water, the body cannot function properly, leading to dehydration and serious health problems. Water is often called the “elixir of life” because it sustains every cell and supports all forms of life on Earth.

Important terms

Carbohydrate: A nutrient that provides energy to the body, found in foods like rice, wheat, and sugar.
Culinary Practices: The methods and traditions used in preparing and cooking food.
Deficiency Diseases: Illnesses caused by the lack of essential nutrients in the diet.
Scurvy: A deficiency disease caused by lack of vitamin C, leading to bleeding gums and weakness.
Fats: Nutrients that provide energy and help in the absorption of certain vitamins; also protect organs.
Food Components: The basic nutrients present in food such as carbohydrates, proteins, fats, vitamins, minerals, and water.
Rickets: A disease caused by vitamin D deficiency, leading to weak and soft bones in children.
Food Miles: The distance food travels from where it is grown to where it is consumed.
Minerals: Inorganic nutrients like calcium and iron needed in small amounts for body functions.
Nutrients: Substances in food that provide energy and help in growth and repair of the body.
Millets: Small-seeded grains that are nutritious and drought-resistant, such as ragi and bajra.
Proteins: Nutrients essential for building and repairing body tissues, found in pulses, meat, and dairy.
Roughage: Dietary fibre from plant foods that aids digestion and prevents constipation.
Vitamins: Organic compounds needed in small amounts for various body functions and good health.
Macronutrients: Nutrients required by the body in large amounts to provide energy and support growth. These include carbohydrates, proteins, and fats.
Micronutrients: Nutrients needed by the body in small amounts but are essential for proper functioning, growth, and disease prevention. These include vitamins and minerals.

Mindful Eating Question Answers

1. Pick the odd one out and give reasons:

A. Jowar, Bajra, Ragi, Chana

b. Kidney beans, Green gram, Soya bean, Rice

Answer:

A. The odd one in this group is Chana, because Jowar, Bajra, and Ragi are all millets, while Chana (chickpeas) is a pulse

B. The odd one out is Rice as Kidney beans, green gram, and soya beans are pulses/lentils rich in protein while rice is rich in carbohydrate.

2.Discuss traditional versus modern culinary practices in India.

Answer: In the traditional cooking practice, a traditional wood fire stove was primarily used. Grinding ingredients was manually done with the help of a silbatta (stone grinder) and in olden days, fresh ingredients, vegetables and fruits were preferred as there was no refrigeration to store them. On the other hand, modern practices have emphasized on the usage of gas stoves and electric appliances such as grinders and mixers are commonly used today. Nowsadays, packaged and processed foods are preferred than the readily available items. Cooking has become fashion these days but in olden days, it was a duty.

Reasons for Change in cooking style :

Technological advancements
Fast paced life that led to time constraints and lifestyle changes have prompted newer cooking methods.
Improved transportation and availability of a variety of ingredients have changed food habits.

3.A teacher says that good food may act as medicine. Ravi is curious about this statement and has some questions for his teacher. List at least two questions that he can ask.

Answer:

"How does healthy food work as medicine for our body?"
"Can you provide examples of foods that are considered beneficial for health?"

4. Not all delicious foods are necessarily healthy, while not all nutritious foods are always enjoyable. Share your thoughts along with a few examples.

Answer: Tasty foods are not always healthy. For example, burgers, pizzas, and chips are enjoyable but are not nutritious. They usually contain refined flour, excess oil, and spices, which are harmful to health. On the other hand, nutritious foods like boiled vegetables, pulses, and leafy greens may not be as appetising, but they are packed with essential nutrients like proteins, vitamins, and minerals that support our health and well-being.

5. Medu does not eat vegetables but enjoys biscuits, noodles, and white bread. He often has stomach aches and constipation. What changes should he make in his diet to get rid of these problems? Explain your answer.

Answer: Medu should add whole grains, pulses, fresh fruits, and vegetables to his meals to relieve constipation and stomach issues. These foods are rich in dietary fibre (roughage), which is missing in his current diet. It’s also important for Medu to cut back on biscuits, noodles, and white bread, as they are made from refined flour, which lacks fibre and contributes to digestive problems.

6.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?
(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).

Answer:
(i) Reshma is experiencing night blindness, which makes it difficult for her to see in low light.
(ii) This condition is caused by a deficiency of Vitamin A.
(iii) To improve her condition, she should include foods like carrots, spinach, papaya, milk, and green leafy vegetables in her diet, all of which are rich in Vitamin A.

7.You are provided with the following:
(i) Canned fruit juice
(ii) Fresh fruit juice
(iii) Fresh fruit

Which one would you prefer and why?

Answer: I would choose fresh fruit over both canned and fresh fruit juice because it offers a higher nutritional value, more dietary fibre, and natural flavour. Canned fruit juice often contains added sugars and preservatives, which can reduce its health benefits.

8.Gourav got a fracture in his leg. 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.

Answer the following questions:
(i) Why did the doctor give calcium tablets to Gourav?
(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?

Answer:
(i) Why did the doctor give calcium tablets to Gourav?
When a bone is fractured, the body needs extra calcium to rebuild and strengthen the bone cells at the fracture site.

(ii) On the second visit, why did the doctor give Vitamin D syrup along with calcium tablets?
Vitamin D is essential for the absorption of calcium from the gut into the bloodstream. Without enough Vitamin D, even if Gourav continues taking calcium tablets, much of that calcium may pass through his digestive tract unabsorbed. So Vitamin-D and calcium must be given together.

(iii) What question arises in your mind about the choices made by the doctor in giving the medicines?
A natural question is: “If Vitamin D is needed for calcium absorption, why wasn’t Vitamin D prescribed from the very beginning along with the calcium?”

9.Sugar is an example of a carbohydrate. Sugar is tested with an iodine solution but it does not change to blue-black colour. What can be a possible reason?

Answer: The iodine test detects starch (a polysaccharide), turning blue-black in its presence whereas “sugar” like sucrose or glucose are simple carbohydrates that does not contain the long glucose chains that make up starch. In other words, sugar doesn’t change color with iodine because the iodine test is positive only for starch, not for simple sugars.

10.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.

Answer: Raman’s statement is accurate. Carbohydrates consist of sugars, starches, and fibres. Starches are long chains of glucose, while simple sugars and fibres are also carbohydrates but not starches.

Activity Design: Testing different types of Carbohydrates

Materials:

Steps:

Results:

1. Iodine solution

2. Food samples: Potato, rice, sugar crystals, honey, fruits, raw vegetables

Place food samples in separate containers.
Label each container (e.g., Potato, Sugar).
Add a few drops of iodine solution to each sample.
Observe any colour change and record your findings.

Starch sources (e.g., potato, rice) turn blue-black.
Sugar sources (e.g., sugar, honey) show no change.
Fibre sources (e.g., raw vegetables) also show no change.

11.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 of the socks did not change. What can be a possible reason?

Answer: The iodine turned blue-black on the teacher's saree because the saree likely contained starch, which reacts with iodine. The blue-black colour indicates the presence of starch in the saree fabric (possibly cotton). However, Mishti's socks did not change colour because they likely did not contain starch.

12.Why are millets considered a healthy choice of food? Can eating just millets suffice for the nutritional requirements of the body? Discuss.

Answer: Millets are regarded as a healthy food choice due to their rich nutritional profile. They are excellent sources of vitamins, minerals (such as iron and calcium), and dietary fibre, making them ideal for maintaining good health. Millets are often referred to as nutri-cereals. While they are highly nutritious, consuming only millet may not meet all the nutritional needs of the body. A balanced diet requires a variety of food groups, and millets should be included as part of a diverse diet.

13.You are given a sample of a solution. How would you check the possibility of it being an iodine solution?

Answer: To determine if the given sample is an iodine solution, you can perform the following test:

Starch Test (Iodine Test):

Add a few drops of the solution to a small amount of starch (or use starch indicator paper).
If the solution contains iodine, it will react with starch to form a blue-black colour.
The appearance of this blue-black colour indicates the presence of iodine in the sample.