ANC - 1

5th Part

Q  What is a Budget? Explain the factors that influence the food expenditure of a family. 2+8

Q  Define the term 'Budget'. Discuss the factors that will influence a family food budget. 5

Q   What are the factors which influence expenditure in a food budget ? 8

A  A budget is a written-down plan of how the money available to you is going to be used to meet the needs of the family. The expenditure on food and the ways and means by which it can be kept within the limits of the family's income without compromising on the nutritive value as well as the palatability of the meals consumed is called food budgeting.

Factors influencing food expenditure of a family -  6

#  The income of the family: There is a basic minimum amount that one spends on food in order to live healthily and work. People with a lower income spend a greater percentage of their income on food. On the other hand, people with a higher income spend a lower percentage of it on food. However, the quality of food also varies between different income groups. In the lower-income group, money is spent on cheaper foods like cereals and among cereals, cheaper cereals like bajra and jowar. These are the foods that provide most of the calories in this income group. In the higher income group, superior quality of cereals is used which are more costly, like basmati rice and sharbati wheat.

The size of the family: Size of the family has a direct correlation with the food expenditure. Expenditure on food is high if there are more number of people in a family. However, the expenditure per person declines as the number of people increases in the family.

Current food prices: The food prices in the market has a direct influence on the food budget. If food prices are low, we spend less money on food. When food prices rise our expenditure on food also increases. Keeping current food prices in mind is essential when preparing a food budget.

The nearness of the family to the source of food supply: - The cost of food in areas of its production is very much lower than the cost of the food in the city or town market, because (1) we are paying for the transport of food from the place where it is produced to the market.

(2) you are paying for the damage to the food in transport - some eggs might break, some fruits and vegetables would get spoilt.

(3) you are paying for the rent of the market area, and

(4) you are providing income to the people who make a living by selling foods in the city markets. All these factors add substantially to food prices.

Opportunity for home production and processing of foods: Production and processing of certain food items using kitchen equipment at home not only helps to reduce the expenditure on food but also improves the quality of meals consumed. Growing vegetables, particularly the green leafy ones like spinach, amaranth, mint and coriander in your garden, and preparing jams, jellies, butter, tomato sauce, tomato puree, all kinds of squashes, pickles and papads at home saves a lot of money in addition to improving the quality of the meals.

The relative interest of the family in food and in other commodities - To some people what they eat matters a lot. They are particular about the quality of food as well as its nutritional value. Some, on the other hand, are satisfied by getting enough of the right kind of foods. Yet there are others who might spend essential food-money on non-food items such as clothing.

Q  Explain the factors which can bring economy in the food budget.    8

Q  Explain the role of food budgeting in keeping expenditure on food within the limits of one's income.                              10            

Q   Briefly explain the three important factors that you will adopt to economize on your

food expenditure.         7

Q    List the factors you would adopt to bring economy in food budget  4

A  1. KNOWLEDGE OF NUTRITION: The study of nutrition help us to assess the nutritional requirements of each member of our family, and plan the food budget in such a way that it takes care of nutritional needs of each member of the family. In order to get maximum satisfaction out of the money which is spent on food, we should avoid food items with little or no nutritional value. If and when we do buy such food items it should be for a specific purpose, and only after taking care of the basic nutritional needs.

2. INTELLIGENT BUYING:  8

a) Prices and quality available in different markets:- In order to purchase food items at the cheapest price and of good quality, one should assess the auction markets and the wholesale markets as they are cheaper. The same is true of the weekly markets in small towns or on the outskirts of the cities.

b) Bulk buying is cheaper: Any item when bought in bulk or in large quantity costs less per unit. For example, the cost of onions per kilogram when you buy only one or two kilograms is more in comparison when you buy a whole sack of 50 kilograms. However, one needs to have the storage space and required knowledge to store such items when bought in bulk. In addition, we also need extra money for buying such large quantities at a time. Moreover, the bulk purchase is recommended especially for non-perishable items like cereals, pulses, sugar and oils. It should be done during the season when quality and prices are at its best.

c) Seasonal buying is cheaper: Every food item is cheaper in the season than out of it. This is particularly true of fruits and vegetables. For example tomatoes, in the tomato season, they are very cheap as compared to other times of the year. One can buy and preserve tomatoes as tomato puree and use it in the lean season.

d) Buying with a definite purpose in mind: Before buying, a person should know where the food item is to be used . For example, if you are buying rice for making idlis you can buy a cheaper variety. If you are buying tomatoes for curries, you can buy the small ones which are cheaper rather than the large slicing variety.

e) Awareness of weights and volumes: Before purchasing packaged goods always look at the price as well as the weight or volume of the contents, and calculate the price per unit of

weight/volume before deciding which one to buy. A large bottle of tomato sauce is cheaper on a per gram basis than the small bottle. This would be true of almost every product.

f) Knowledge of grades, brands and labels: Grade denotes a particular quality - superior or ordinary, "A" grade or "B" grade and so on. Brand tells us who makes the product - good or poor quality eventually gets associated with the brand names. The label is what is written outside on the packaged product, and provide us with information about what is inside so as to help us to decide whether we want to buy it or not.

g) Preparing market lists: It is essential to prepare a market list of food items and categorize them as - 9

Cereals and pulses

Sugar, salt and spices

Butter, ghee, vanaspati and oils

Milk, paneer and cheese

Meats, fish and eggs

Tomatoes, onions, potatoes, sweet potatoes, colocasia

Fresh vegetables and fruits

Tea and coffee

jams, jellies, pickles and papads.

Some of these can be purchased in large quantities and stored well for a year. Some can be stored well for a month or two, and some need to be purchased on a daily basis unless you have a refrigerator or freezing facilities. This means that we have four kinds of market lists - the annual purchase list, the monthly purchase list, the weekly purchase list and the daily purchase list.

h) Avoid unnecessary buying:  Let's take an example. Suppose you are planning to make banana raita for your family and you need only two bananas for it. If you buy six bananas you have four extra. These four will have to be eaten up to avoid wastage. We can call this "distress-eating". This is also a kind of wastage of money.

3. HOME PRODUCTION AND PROCESSING: 

 Production and processing of certain food items at home not only helps to reduce the expenditure on food but also improves the quality of meals consumed. Growing vegetables, particularly the green leafy ones like spinach, amaranth, mint and coriander in your garden, and preparing jams, jellies, butter, tomato sauce, tomato puree, all kinds of squashes, pickles and papads at home saves a lot of money in addition to improving the quality of the meals.

SELECTION OF ENERGY-GIVING FOODS

Cereals-{ rice, wheat, jowar, maize, bajra, barley' and ragi)

Wheat - The most expensive and also the best variety of wheat required for our purposes of making chapati is the grade 1 sharbati. Bansi is cheaper and also gives good quality chapaties. Nutritionally it does not make a difference which variety one uses. The most important thing while buying any wheat is to look for plump looking kernels which are not broken, shrivelled, or insect has eaten. See that the wheat is free from insects and chaff etc. 

Rice - Rice should be at least a year old for better cooking. If one has adequate storage space it is economical to buy freshly harvested (new) rice and leave it to mature before starting to use it because new rice is cheaper than old rice. The long-grained fine varieties are more expensive than the medium or coarser varieties. However, in the medium varieties, there are many which cook to a good volume & consistency if they are at least five months old. The nutritive value of all varieties of polished rice is almost identical. However, in the case of unpolished brown rice (which still carries its coat of bran), hand-pounded rice, and parboiled rice, there is an advantage in terms of B-complex vitamins when compared with polished rice. (just to remember - that parboiled rice is also cheaper than polished rice. In areas where hand-pounded or parboiled milled rice is used, beri-beri (thiamine deficiency disorder) does not occur)

Millets - (bajra, ragi, jowar)

Millets are the coarse cereals that are cultivated on the poor quality of the soil. They are called dry crops and can grow in areas where there is less amount of rainfall to grow rice, or where it is too hot to grow wheat. The commonly used ones are jowar, bajra and ragi.

Use of Cereals -

(Nutritional factors in the selection of cereals: The cereals are the best and the cheapest sources of energy. They provide 60-70 % of the total calories in our diet. Starch makes up about 75% of any cereal. Cereals also contain significant amounts of proteins. These cereal proteins are incomplete because of a deficiency of amino acid lysine but are well utilized by the body when properly supplemented with milk, eggs, meat or pulses and other cereals. Cereals also contain certain amounts of fat as well as fair amounts of minerals and vitamins. They are relatively high in phosphorus but low in calcium except for ragi. Their iron content also varies. Nutritionally speaking all cereals make similar contributions to the diet except for ragi which is very rich in calcium.

Roots and tubers - They are all rich in carbohydrates and provide energy. They also contain significant amounts of vitamin C. Tubers like yellow varieties of yam are rich in carotenes.  

When buying potatoes, 4

# make sure they are of one variety, well-shaped, smooth and roughly of one size.

 # They should be clean, firm, heavy, with shallow eyes, without green discolourization, free from sprouts and free from decay. The skin should be unbroken and should cling tightly.

# Potatoes with excessive dirt, deep cuts, green skin, sunburn, hollow, and decay should be rejected

# Select according to needs. Buy old potatoes if one wants to make cutlets or mashed potato dish. Avoid new ones because they become sticky and lumpy.

Fats and Oil - 

The visible fats that we use in our food are ghee, butter, vegetable oils and hydrogenated vegetable oils called vanaspati. Out of these the ones that are liquid at room temperature, are called oils and those that are solid are called fats. However, scientifically the term fat refers to both fats as well as oils.

     Solid fats that are used in cooking medium comprises a large number of hydrogenated oils (vanaspati) in addition to ghee which is derived from milk. These hydrogenated oils are cheaper than ghee, and therefore, to a very large extent, have replaced ghee in the Indian cuisine.

[ Q What does the term 'hydrogenated oil' mean.

A  Hydrogenation is a process by which oils are rendered solid at room temperature. It involves the partial conversion of the unsaturated fatty acids of oil to saturated fatty acids thereby making the oil look and behave like ghee at room temperature.]

The significance of saturated and unsaturated fatty acids in our diet -

Like vitamins, fatty acids also play a role in the growth and health of the body. Three of these fatty acids need to be present in the diet on a regular basis - they are essential to our diet since they cannot be manufactured by the body. These are linoleic, linolenic and arachidonic. The Essential Fatty Acids and the derived EFA together are known as

polyunsaturated fatty acids (PUFA). PUFA are essential for various physiological and biochemical processes in the body. It helps in the healthy functioning of the heart. Saturated fats like ghee and vanaspati are very low in PUFA, while oils have much higher contents which are good for health.

       Hence diet based completely on ghee, butter and vanaspati will be very low in essential fatty acids and hence is not good for health. Oil is also not accepted as a substitute for ghee in dals and on chapaties. The best solution is to use ghee and vanaspati where we absolutely must but use oils rich in PUFA for much of the cooking. The minimum intake of vegetable oils rich in PUFA should be 15 gms per day.

ANC - 1

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 

ANC - 1

3rd Part 

Q  What do you understand by the terms "Recommended Daily Intake of Nutrients" and "Balanced Diet"? Explain their significance in maintaining good health. 2+2+6

A  Recommended Daily Intake of Nutrients - The Recommended Dietary Intake (RDI) is the amount of a nutrient to be actually consumed in order to meet the requirements of the body.  The requirement for a particular nutrient is the minimum amount that needs to be consumed to prevent symptoms of deficiency and to maintain satisfactory levels of the nutrient in the body. An important aspect of RDI is - 

# RDIs are set high enough to meet the needs of almost all healthy people.

# RDIs do not apply to people who are suffering from diseases as it can influence nutrient needs.

# Recommended dietary intakes for adults are based on sex, age, body size, and activity level

Balanced Diet - A balanced diet is the one that contains different types of foods in such quantities and proportions that it meets all the requirements of calories, minerals, vitamins, and other nutrients. Moreover, a small provision is also made for extra nutrients to withstand the short duration of leanness. 

  Some important aspects of the planned diet are- 

#  Different food items: A balanced diet includes a variety of food items. The main objective is to ensure that all nutrients are supplied. This can be achieved by first classifying food into groups. Each group provide certain specific nutrients and then items from each food group are selected to plan a balanced meal or diet. Including items from each food, the group would ensure that all the nutrients will be supplied.

#  Nutrient needs to be fulfilled: A balanced diet meets nutrient needs because of the quantity and proportion of various foods selected. This would be based on the recommended dietary intakes (RDIs) laid down for an individual for whom the diet is planned. 

#  Periods of leanness: Balanced diets also provide for the period of leanness. This implies that there is a "safety margin" or a "little extra" for those times when we do not meet our nutrient needs adequately. A normal individual consumes a variety of foods. It is possible that on a given day he may not consume foods that supply all the nutrients in the right quantity.

Q  Enumerate the food sources and functions of the following nutrients in our body: 5+5

(b) Iron

(c) Calcium

(d) Vitamin A

A b) Iron - Iron is a trace element present in the body to the extent of 3-5 g. 

Food sources: Organ meats like liver, kidney, the spleen contains substantial amounts of iron. Among the plant foods, the list includes green leafy vegetables (like amaranth leaves, mustard leaves, colocasia leaves, mint leaves), cereals (like whole wheat flour, rice flakes, bajra, ragi, jowar) and pulses (especially the whole ones). Soybean is an example of a pulse containing good amounts of iron. Jaggery is another food that contains fair amounts of iron. 

Functions - Oxygen transport: Iron is a major constituent of a red-colored compound called haemoglobin present in the blood. Iron is present in the haem part of haemoglobin.

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. 

# For muscle contraction:  Iron is also present in the muscle in the form of myoglobin. Myoglobin has the capacity to store oxygen. This oxygen is used for muscle contraction and for other immediate needs of the muscle cells.

# Promotion of oxidation: Iron helps in the complete oxidation of carbohydrates, fats, and proteins within the cell. This results in the release of energy due to oxidation. 

# Brain - Iron plays an important role in the maintenance of specific brain functions like immediate memory, capacity to learn, and attention span.

# Metabolism - Iron forms an important part of certain enzymes and chemical substances that helps in metabolism.

# Preventive - Iron helps in preventing infections.

c) Calcium - 

Food Sources - Milk and milk products like curd, khoa, cheese are excellent sources of calcium. Foods like fish especially dried fish and other seafood e.g. crab, shrimp provide substantial quantities of calcium. Among the plant sources, ragi (a millet grown in South India) is particularly rich in calcium. Pulses like Bengal gram, black gram, green gram, rajma, soybean contribute substantial amounts of calcium. Green leafy vegetables (like amaranth leaves, colocasia leaves, mustard leaves also contain good amounts. Among nuts and oilseeds, gingelly (til) seed is particularly rich in calcium. Others like coconut, almonds, walnuts have a fairly good amount of calcium.

Functions - 

#  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 combines with phosphorus, some other minerals, and water to form a compound. It is this compound that provides rigidity and firmness to the bones. Like bones, teeth also require calcium for their proper development. It is for this reason that the need for calcium is the most during the growing years.

#  Regulatory functions: 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.

d) Vitamin A - 

Food Sources - Vitamin A or Retinol is found only in the foods of animal origin. Animal foods like milk, ghee, egg, fish, and liver are rich sources of vitamin A. Liver oils of fish like halibut, cod, and shark are the richest sources. Plant foods do not contain retinol. They contain certain orange or yellow-colored pigments called carotenoids which can be converted to retinol in the body.

     Beta carotene is the most widely distributed carotenoid in plant foods. Most of the yellow and orange color of vegetables and fruits is due to these carotenoid pigments. Ripe fruits such as mango, papaya, and yellow/orange vegetables like carrot and pumpkin are rich in beta carotene. Green leafy vegetables also contain carotenoid pigments. Green leafy vegetables such as spinach, mustard leaves, and fenugreek leaves are very rich sources of beta carotene. 

Functions - 

# Maintaining normal vision: Vitamin A plays an important role in maintaining normal vision.

# Supporting growth: Vitamin A helps in the growth of the skeleton and soft tissues. Due to deficiency of vitamin A in the body, bones do not grow to their full length and the overall growth of the body is affected.

# Protecting against disease: Vitamin A plays an important role in keeping epithelial tissues moist and healthy. Some examples of epithelial tissues are the skin, the lining of our eyes, and the lining of organs like the intestine and lungs. Without vitamin A the epithelial tissue will become dry and cracks will appear in the skin or inner walls of the digestive tract or lungs. This makes it easy for the germs to enter and cause diseases like diarrhea, respiratory infections, and eye infections.

Q  What are trace elements? Name any two trace elements required by the body. 2

A  Trace elements are the minerals that are required in a tiny amount in our body. Some examples of trade elements are - iron, iodine, zinc, copper. They constitute a very small proportion of the body's inorganic material. 

Q  Vitamin A plays an important role in maintaining vision  5 (Explain briefly)

A  Xerophthalmia

Vitamin A plays an important role in maintaining normal vision. The retina has two kinds of cells - rods and cones. Both rods and cones are sensitive to changes in light but they react differently and perform different functions. While rods are sensitive to dim light, the cones respond to bright light.

 The rods contain a pigment called rhodopsin. Rhodopsin is formed by the combination of a specific form of vitamin A with a protein. However, rhodopsin breaks down into its components when exposed to bright light. In the dark these components - vitamin A and protein - again combine to regenerate rhodopsin. Rhodopsin helps us to see in dim light. Thus, in bright light, Rhodopsin breaks down into components while Rhodopsin is regenerated once again in the dark. This is called the visual cycle and Vitamin A plays an important role in it.

Q  Give one example for each of the following: 10

(i)  Pigment contained in the rod cells of the eye

(ii) Vitamin which prevents destruction of unsaturated fatty acids

(iii) Antibleeding vitamin

(iv) Nutrient lost when the outer layer of rice is removed during processing

(v) Nutrient which plays an important role in blood formation

A a  Rhodopsin 

b    Vitamin E

c    Vitamin K

d    thiamine

e    Folic acid and Vitamin B12

Q  Role of Vitamin B 12 and folic acid                                  5

A  Vitamin B12 - Vitamin B12 is necessary for the proper functioning of the digestive tract, nervous system, and bone marrow. In the bone marrow, vitamin B12 (like folic acid) is involved in the formation of normal red blood cells. 

Folic Acid - Folic acid plays an important role in blood formation. It is required for the formation of normal red blood cells in the bone marrow. 

Q  What is required for the synthesis of Vitamin D in our body? Where is it synthesized ? 4

A  Vitamin D is also called the "sunshine vitamin". This is because it is manufactured from a substance present in our skin when exposed to sunlight. 

Q  Justify the following statements giving examples: 5+5+5+5

(b)  The extent of iron absorption from different foodstuffs varies.

(c)  Balanced diets are income specific.

(d)  Milk can help us to meet niacin needs.

A 

b)   Iron absorption from different foodstuffs varies  ----- 

 In general, iron absorption from animal foods is high. However, the amount of iron absorbed from many of the plant sources is very low. This is because certain substances present in plant foods bind the iron and hinders its absorption. These substances are called inhibitors. Some plant foods such as green leafy vegetables and cereals contain fairly substantial amounts of iron. Unfortunately, they also contain inhibitors that prevent much of the iron from being absorbed. On the other hand, there are substances like protein and vitamin C present in foods that aid in the absorption of iron. These substances are called enhancers. It is, therefore, suggested that protein-rich foods like milk and vitamin C-rich foods like oranges, lime, amla, and guava should be taken to increase absorption of iron.

c)  Balanced diets are income specific - 

       Balanced diets are income-specific. Balanced diets for an individual of a given age, body type, sex, and activity level varies according to income. A balanced diet would imply the use of all food groups- energy-giving, bodybuilding and protective/regulatory - in each and every meal. However, the selection of foods and the amounts in which they are consumed would vary depending on income. As the income increases, consumption of cereals reduces, and consumption of milk and other animal foods, vegetables, and fruits, fat and sugar tend to increase. Having more money enables a person to add more variety to the diet. Unusual foods or foods not locally available can be purchased or ordered from elsewhere. The judicious selection of food is, however, as important for the rich as for the poor. The ultimate aim is to provide a balanced diet. Cheap cereals for the poor.

d) Milk can help us to meet niacin needs --- 

Niacin is another member of the Vitamin B-complex family. The good sources of niacin include meat, fish, poultry, cereals, pulses, nuts, and oilseeds. However, niacin can also be formed in the body from an amino acid called tryptophan. Milk is rich in tryptophan but not in niacin. The tryptophan present in milk protein can be converted to niacin in the body. Thus milk provides appreciable amounts of niacin. 

Q  Extracellular fluid (Explain the following in 2-3 sentences)  2

A  Extracellular fluid refers to the fluid outside the cell. Sodium is the principal mineral present in the extracellular fluid and is responsible for maintaining the fluid balance. Examples are blood plasma and the fluid surrounding the cell. 

Q  Fluid balance  2 (Explain the following in 2 — 3 sentences)

A  Fluid balance is a process of maintaining a balance between the fluid present within the cells (intracellular) and that circulating outside the cells (extracellular). Sodium is the principal mineral in the extracellular fluid. Sodium along with potassium helps to maintain this balance.

Q  Fat-soluble and Water-soluble vitamins (Differentiate between the following) 2

A  Fat Soluble Vitamins -These vitamins are soluble in fats and are present in food in close association with fats. The fat-soluble vitamins after being used for specific functions, the excess amount of these vitamins gets stored in the body. Vitamins A, D, E, and K are known as fat-soluble vitamins. 

Water Soluble Vitamins - Vitamin C and vitamins of the B-complex group are known as

water-soluble vitamin as they are soluble in water. Unlike the fat-soluble vitamins, these vitamins cannot be stored in our bodies in considerable amounts. The excess amount of these vitamins is excreted from the body through urine.