4th Part
Q Briefly explain the following: 5+5+5+5=20
(c) Processing of cereal and pulses can significantly alter the content of water-soluble vitamins present in them
(d) Classification of food based on functions
A c. Processing of wheat: Wheat is usually not consumed in the form of wheat grains as such but in the processed form e.g. whole wheat flour (atta), refined wheat flour (maida and suji/Rawa). Most of the thiamine and other B vitamins are present in the outer covering or bran and the germ layer of the wheat grain. Atta or whole wheat flour has most of the bran and part of the germ layer in it and is a good source of thiamine. However, maida and suji have very little bran and germ and hence are poor sources of thiamine and other B-complex vitamins in general.
Processing of rice: Polished rice is very poor in B-complex vitamins - thiamine in particular. Paddy (or rice with husk) is either ground in machines or pounded by hands to remove the outer husk. After this, the grain is further cleaned to give it a white, polished appearance. Removal of husk and polishing both cause heavy losses of thiamine as well as some of the other B vitamins.
Rice is also available in another form called parboiled (sela) rice. Parboiled rice is prepared by soaking raw rice in water for 2 to 3 days, boiling or steaming, and then drying. During this process, most of the nutrients present in the outer layers of the grain move to its interior. Thus thiamine and the other vitamins are not lost when the outer layers of rice are removed during subsequent processing.
Sprouting and fermentation: Sprouting and fermentation of whole-grain cereals or pulses increase their content of B-complex vitamins and vitamin C. One can sprout whole pulses like green gram and use them for making raita (a curd preparation), stuffed paranthas or eat them as such in the form of salads.
Fermentation, on the other hand, refers to the chemical changes taking place in certain foods when mixed in a ground form with added fluid and kept overnight at a suitable temperature. During this time certain beneficial bacteria multiply and grow in the food mixture and bring about some desirable changes in it. You may already be familiar with these changes. Fermentation makes the mixture light and fluffy in appearance and more
digestible. Cereals and pulses as such are poor in vitamin C but when sprouted and fermented become good sources. Examples are idli, dhokla
d Classification of food based on functions -
Food can be classified into three categories based on function:-
Group 1. Energy-giving foods
Group 2. Body-building foods
Group 3. Protective/regulatory foods
Energy-giving foods - The energy-giving function of food is basically performed by two nutrient categories-carbohydrates and fats. The energy released by two nutrient categories is used to perform various activities like sitting, standing, running, beating of the heart, expansion, and contraction of the lungs, etc. The energy-giving category includes three types of foods:
I) Carbohydrate-rich foods A • Cereals
• Roots and tubers
2) Carbohydrate-rich foods B • Sugar
• Jaggery (fruits like banana, mango)
3) Fat-rich foods • Fats and oils(nuts & oilseeds
Body-building group - Bodybuilding function implies the growth of cells and tissues and the replacement of worn-out tissues. Proteins help in this process. The body-building group includes those foods which are rich in protein. The group includes:
• Milk and milk products
• Meat and meat products
• Fish
•• Eggs
• Pulses
• Nuts and oilseeds,
The primary nutrient provided by all these foods is protein.
Protective/regulatory group - The other major physiological functions performed by food are the protective and regulatory functions. Protective role implies preventing infection by ensuring the proper functioning of the body systems responsible for fighting infections. Even if a person does develop an infection or any other type of illness, food, and the nutrients it contains facilitate rapid recovery. The food is also responsible for performing regulatory functions which include the beating of the heart, maintenance of body temperature, and the contraction of muscles. The third food group is called a protective/regulatory group. The primary nutrients provided by foods in this group are vitamins and minerals. Foods in the protective/ regulatory category include:
Fruits • Yellow and orange fruits (e.g. mango, papaya)
• Citrus fruits (e.g. lemon, lime, orange)
• Others (e.g. plum, banana)
Vegetables •Green leafy vegetables (spinach, fenugreek, mustard)
• Yellow and orange vegetables (e.g. carrot, pumpkin)
• Others (ladies finger, brinjal, cauliflower, cabbage)
Green leafy vegetables, yellow and orange fruits, and vegetables and citrus fruits are emphasized because they are particularly rich in carotene/vitamin C as well as minerals.
Q What do you understand by a balanced diet? Discuss giving examples, how you Will use food groups to plan a balanced diet.
A Use of Food Groups in Planning Balanced Diets
The physiological functions performed by food are energy-giving, body-building, protective, and regulatory functions. The energy-giving function of food is basically performed by two nutrient categories-carbohydrates and fats. The energy released by two nutrient categories is used to perform various activities like sitting, standing, running, beating of the heart, expansion, and contraction of the lungs, etc.
Bodybuilding function implies the growth of cells and tissues and the replacement of worn-out tissues. Proteins help in this process. The other major physiological functions performed by food are the protective and regulatory functions. Protective role implies preventing infection by ensuring the proper functioning of the body systems responsible for fighting infections. Even if a person does develop an infection or any other type of illness, food, and the nutrients it contains facilitate rapid recovery. The food is also responsible for performing regulatory functions which include the beating of the heart, maintenance of body temperature, and the contraction of muscles. Water, fiber, and of course, the vitamins and minerals play a role in regulating body functions.
Food can be classified into the following three categories based on function:-
Group 1. Energy-giving foods
Group 2. Body-building foods
Group 3. Protective/regulatory foods
Energy-giving foods - The energy-giving category includes three types of foods:
I) Carbohydrate-rich foods A • Cereals
• Roots and tubers
2) Carbohydrate-rich foods B • Sugar
• Jaggery
3) Fat-rich foods • Fats and oils
The primary nutrients provided by these foods are carbohydrate/fat. In addition to carbohydrates, cereals also provide some protein, vitamins, and minerals. Similarly, fats and oils provide fat-soluble vitamins in addition to fat.
Body-building group - The body-building group includes those foods which are rich in protein. The group includes:
• Milk and milk products
• Meat and meat products
• Fish
•• Eggs
• Pulses
• Nuts and oilseeds,
The primary nutrient provided by all. these foods is protein. These foods provide several other nutrients as well, some of them in significant amounts. Nuts and oilseeds, for example, are excellent sources of fat in addition to protein.
Protective/regulatory group - The third food group is called the protective/regulatory group. The primary nutrients provided by foods in this group are vitamins and minerals. Foods in the protective/ regulatory category include:
Fruits • Yellow and orange fruits (e.g. mango, papaya)
• Citrus fruits (e.g. lemon, lime, orange)
• Others (e.g. plum, banana)
Vegetables • Green leafy vegetables (spinach, fenugreek, mustard)
• Yellow and orange vegetables (e.g. carrot, pumpkin)
• Others (ladies finger, brinjal, cauliflower, cabbage)
Green leafy vegetables, yellow and orange fruits, and vegetables and citrus fruits are emphasized because they are particularly rich in carotene/vitamin C as well as minerals.
Let's take lunch as an example -
Food Group Alternative1 Alternative 2
Energy-giving Rice, fat Wheat, fat, sugar, potato
Body-building Rajmah Green gram, milk
Protective/Regulatory(Onion,beans,tomato) Carrot, onion,tomato
Two alternative dishes (Menu) are -
Alternative Name of dish Ingredients used for preparation
Rice, Rice
Alternative 1 Rajmah curry Rajmah, onion, tomato, fat
Beans vegetable Beans, onion, fat
(dry preparation)
Alternative 2 Chapatis Wheat flour
Dal Green gram, onion, tomato, fat
Carrot-potato vegetable Carrot, potato, fat
Sweet curd Curd, sugar
Q List the foods included in the body-building food group. 5
A The body-building group includes those foods which are rich in protein. The group includes:
• Milk and milk products
• Meat and meat products
• Fish
•• Eggs
• Pulses
• Nuts and oilseeds,
The primary nutrient provided by all. these foods are protein. These foods provide several other nutrients as well, some of them in significant amounts. Nuts and oilseeds, for example, are excellent sources of fat in addition to protein.
Q Ascorbic acid is termed as 'fresh food vitamin'. (justify) 5
A Ascorbic acid or Vitamin C is called the 'fresh food vitamin' because it is present in substantial quantities in fresh fruits and vegetables. Fresh citrus fruits (like orange, lime, and lemon) and other fruits (like guava, amla, papaya) and vegetables like green leafy vegetables, tomatoes, green chilies, and capsicum are some of the excellent sources of vitamin C. On the other hand Animal foods like fish, meat, milk, poultry, and eggs contain little or no ascorbic acid.
Q Iodine content of food is influenced by the iodine content of soil/water. 5 (justify)
A The amount of iodine present in most foods is limited and it depends on the iodine content of soil and water. Crops such as vegetables especially those grown in coastal areas where iodine content of the soil is high have substantial amounts of iodine. In hilly areas, however, the iodine content of both the soil and water is low. Hence the crops grown in such areas contain little iodine. The iodine content of animal foods like eggs, dairy products, and meat depends on the iodine content of the food that is part of the animal's diet. Seafood like fish, shellfish are among the best sources of iodine. Thus Iodine content of food is influenced by the iodine content of soil/water
Q Give two food sources rich in Vitamin K in our diet. 2
A Green leafy vegetables like spinach, cabbage, and lettuce are rich sources of vitamin K. Other good sources include animal foods such as egg yolk, milk, and organ meats like liver.
Q List any two functions of Sodium in our body. 2
A # Regulating the balance of extracellular and intracellular fluid: Sodium, the principal mineral in the extracellular fluid, is responsible for maintaining the fluid balance. By fluid balance we mean the process of maintaining a balance between the fluid present within the cells (intracellular) and that circulating outside the cells (extracellular). Sodium along with potassium (another mineral) helps to maintain this balance.
# Regulating the alkalinity and acidity of the body fluids: Sodium tends to make the body fluids alkaline. Another mineral chloride tends to make the body fluid acidic. Sodium combines with chloride in the body fluid helps to maintain the balance between the alkalinity and acidity of the body fluids.
# Aiding in the passage of messages from ode nerve cell to another.
# Aiding the contraction of muscles and
# Regulating the passage of substances into and out of the cell.
Q Name one mineral required in large amounts and one mineral required in small amounts by our body. 2
A Calcium, phosphorus, sodium, potassium, chloride, and magnesium are the minerals required in larger amounts by the body.
There are other minerals required in very small amounts by our bodies. These minerals are called trace elements. Minerals like iron, iodine, zinc, and copper belong to this group.
Q Give one example for each of the following: 10
(i) Essential fatty acid
A Linoleic acid and linolenic acid
(i) The enzyme involved with digestion of protein
A Pepsin, a proteolytic enzyme, present in gastric juice breaks down proteins Into
smaller amino acid chains.
(ii) A basic simple unit of carbohydrates
A One prominent example of a basic unit is glucose. Other examples are fructose and galactose
(iii) Vitamin of the B-Group
A Vitamins of the B-complex group include thiamine (B I), riboflavin (B2), folic acid, niacin, and vitamin B12.
(viii) The hormone secreted by the thyroid gland
A Hormone thyroxine secreted by the thyroid gland
Q Haemoglobin 2(“)
A Haemoglobin is necessary for the transport of oxygen to various parts of the body. Haemoglobin carries oxygen from the lungs to the tissues and in turn, helps in carrying carbon dioxide from the tissues to the lungs. From the lungs, carbon dioxide is then exhaled out of the body.
Q What role do calcium, phosphorus the Vitamin D play in our body? Give their functions. 10
A Calcium and phosphorus basically serve two important functions in the body--one relating to the development of bones and teeth and the other to the regulation of body
processes.
I) Development of bones and teeth: Calcium and phosphorus are mainly present in bones and teeth. The ratio of calcium and phosphorus in the bones is roughly 2:l. Calcium in the bone combines with phosphorus, some other minerals, and water to form a compound. It is this compound that provides rigidity and firmness to the bones. Teeth, like the bones, also require calcium for their proper development. It is for this reason that the need for calcium is the most during the growing years.
2) Regulation of body processes: Apart from building bones and teeth, calcium and phosphorus perform regulatory functions as well.
Calcium helps in:
a) regulating the contraction and relaxation of muscles especially that of the heart
b) regulating the passage of substances into and out of the cells
c) conveying messages from one nerve cell to another and
d) the clotting of blood.
Phosphorus also performs several important functions. It is required for the:
a) It is used for the formation of a substance that helps in the transport of fat in the blood
b) It helps in the synthesis of certain coenzymes which play a crucial role in metabolism
c) formation of basic genetic material. This genetic material is responsible for passing on of specific characteristics from parents to children and
d) It is required for the capture and storage of vital energy in the cells of many tissues. Ex. In Muscle, tissue phosphorus helps in muscle contraction.
Functions of Vitamin D - # Vitamin D makes bones strong and healthy. Minerals like calcium and phosphorus, when deposited in the bones, making them strong and hard. The process of deposition of minerals in the bones is termed as mineralization of bones. Vitamin D aids the process of mineralization in two ways:-
i) by increasing the absorption of calcium and phosphorus and
ii) by helping in the deposition of calcium and phosphorus in bones.
Q Describe the steps involved in planning balanced diets. 7
A I) Identify the individual and his/her specific characteristics - To determine the individual's characteristics and background is necessary for planning a balanced diet. Income, socio-economic background, religion, and the region where the individual stays are also important in the planning of balanced diets.
2) Consult RDls for energy and protein - It is necessary to take into consideration RDI for a specific individual. Recommended dietary intakes for adults are based on sex, age, body size, and activity level.
3) Decide on total amounts of specific groups - The amounts of cereals, fat, sugar, milk, meat/fish/poultry/eggs, pulse, vegetables, and fruits to be consumed are decided based on the income.
4) Decide on the number of meals to-be consumed - Meal frequency varies depending on income, the work schedule, and convenience of the person. People belonging to the higher income group consume more meals.
(A) is typical of the low-income group
(B) & (C) are common in the middle-income group
(D) is common in the high-income group
The frequency of meals also depends on age. A child may not be able to consume much at a time. So he would need to consume more meals. The work schedule also becomes important.
5) Distribute total amounts decided between meals -
The total amount of each food group decided must be distributed over the day's meals.
6) Decide on items and their amounts within each group for each meal
The dishes to be included for each meal are decided based on the quantity of nutrients to be supplied from the three food groups.
7) Check day's diet -
By step 6 we have decided on the menu i.e. the dishes to be served in each meal and also decided the amounts of each ingredient ( nutrients supplied ) used in the preparation of the dishes. Now we should check that we have included each item in the amounts decided in step3 and if we have correctly distributed it as mentioned in step5.
Q Define inhibitors and enhancers of nutrient absorption. List the foods containing
inhibitors and enhancers that decrease/increase the absorption of iron in our body. 8
A Inhibitors - There are certain substances in our food( green leafy vegetables, cereals) that becomes a major hindrance and inhibits the absorption of nutrients ( iron, calcium, magnesium) in our body. These substances are called inhibitors.
Enhancers - On the other hand, there are substances (like protein and vitamin C) present in foods that aid in the absorption of nutrients. These substances can be called enhancers.
For iron -
Foods containing enhancers- protein-rich foods like milk; vitamin C-rich foods like oranges, lime.
Foods containing inhibitors- green leafy vegetables, cereals.
Q List the functions of sodium, potassium, and chloride in our body. 5
A Sodium -
Functions - # Regulating the balance of extracellular and intracellular fluid: Sodium, the principal mineral in the extracellular fluid, is responsible for maintaining the fluid balance. By fluid balance we mean the process of maintaining a balance between the fluid present within the cells (intracellular) and that circulating outside the cells (extracellular). Sodium along with potassium (another mineral) helps to maintain this balance.
# Regulating the alkalinity and acidity of the body fluids: Sodium tends to make the body fluids alkaline. Another mineral namely chloride present in the body fluids tends to make them acidic. Sodium combines with chloride in the fluid and together they help maintain the balance between the alkalinity and acidity of the body fluids.
c) Aiding in the passage of messages from ode nerve cell to another.
d) Aiding the contraction of muscles and
e) Regulating the passage of substances into and out of the cell.
Potassium -
Functions - a) Regulation of the balance of intracellular and extracellular fluid: Potassium along with sodium helps maintain fluid balance within the cell and outside the cell. You have learned earlier that sodium is the main mineral present in the extracellular fluid (the fluid outside the cell). Potassium, on the other hand, is the principal mineral in the intracellular fluid. Together these two minerals help maintain fluid balance.
b) Regulation of the alkalinitylacidity of body fluids: Potassium, like sodium, is alkaline. It combines with chloride which is acidic and together they help maintain the acidity/alkalinity of body fluids.
c) Role in muscle activity: Potassium helps in the contraction of muscle tissue.
Chloride -
Functions - The functions of sodium, potassium, and chloride are closely interlinked. Chloride combines with sodium and potassium and helps regulate fluid balance and acidity/alkalinity of body fluids.
Q Give one example for each of the following: 10
(iv) An indispensable nutrient
A Water
(vii) Co-enzyme required in metabolism
A Magnesium
(viii) Water-soluble vitamin
A Vitamin C and Vitamin B group
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