Food, Nutrition, Health and FitnessClass 11 Human Ecology and Family Sciences Part 1 NCERT Solutions
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Q1Practical 3
List 10 signs of good health. Evaluate yourself using the following format.
Signs of good health
Rating of yourself
Satisfactory
Normal
Below normal
1.
2.
3.
4.
5.
6.
7.
8.
9.
10.
Signs of good health
Rating of yourself
Satisfactory
Normal
Below normal
1.
2.
3.
4.
5.
6.
7.
8.
9.
10.
Solution
Based on the chapter's definition of health as a state of complete physical, emotional, and social well-being, here are 10 signs of good health. You can use this list to evaluate yourself in the provided format.
10 Signs of Good Health:
- Maintains acceptable body weight for height: Not being significantly underweight or overweight.
- Feels energetic: Able to carry out daily activities without undue fatigue and having reserve energy for challenges.
- Good emotional well-being: Feeling capable and competent, and able to handle normal levels of stress.
- Maintains satisfying relationships: Having positive social interactions with family and friends.
- Resists diseases: Having a strong immune system and not falling ill frequently.
- Good muscular strength and endurance: Being physically fit to perform daily tasks and leisure activities.
- Leads an independent life: Able to function successfully in society and meet ordinary demands.
- Resilience: Ability to 'bounce back' or recover from difficult situations and illnesses.
- Clear skin and bright eyes: Physical indicators often associated with good nutrition and health.
- Good appetite and regular digestion: Proper functioning of the digestive system.
How to Evaluate Yourself:
For each sign listed above, rate yourself as 'Satisfactory', 'Normal', or 'Below normal' based on your personal assessment of your health.
Q2Practical 3
Record your diet for a day. Evaluate each meal in terms of inclusion of the five food groups. Do you think the diet is balanced? Use the following format to write your response.
Meal/menu
Inclusion of five food groups
Comment on whether meal is balanced/not balanced
Meal/menu
Inclusion of five food groups
Comment on whether meal is balanced/not balanced
Solution
This is a personal activity. To complete it, you should meticulously record all food and drinks consumed in one day and then analyze them using the five food groups mentioned in the chapter. Here is a sample response to guide you.
The Five Food Groups:
- Cereals, Grains and Products
- Pulses and Legumes
- Milk and Meat Products
- Fruits and Vegetables
- Fats and Sugars
Sample Evaluation:
| Meal/menu | Inclusion of five food groups | Comment on whether meal is balanced/not balanced |
|---|---|---|
| Breakfast: 2 slices of whole wheat bread with butter, 1 glass of milk, 1 banana. | 1. Cereals: Wheat bread |
- Milk products: Milk
- Fruits: Banana
- Fats: Butter | Balanced. The meal includes items from four of the five food groups, providing a good start to the day. | | Lunch: 1 bowl of rice, 1 bowl of dal (lentils), 1 bowl of mixed vegetable curry, 1 bowl of curd. | 1. Cereals: Rice
- Pulses: Dal
- Milk products: Curd
- Vegetables: Mixed vegetable curry
- Fats: Oil used in cooking | Well-balanced. This meal successfully incorporates all five food groups, providing a wide range of nutrients. | | Evening Snack: A packet of potato chips and a soft drink. | 5. Fats & Sugars: Chips (fat), soft drink (sugar). | Not balanced. This snack is high in fat, sodium, and empty calories from sugar, and lacks essential nutrients from other food groups. | | Dinner: 2 chapattis, 1 bowl of paneer (cottage cheese) curry, a side salad (cucumber, tomato, onion). | 1. Cereals: Chapatti (wheat)
- Milk products: Paneer
- Vegetables: Salad, vegetables in curry
- Fats: Oil/ghee used in cooking | Balanced. It includes several food groups. Adding a pulse like dal would make it even more complete. |
Overall Diet Evaluation:
My diet for the day was largely balanced, especially during the main meals (breakfast, lunch, and dinner), which included a good variety from the five food groups. However, the evening snack was unhealthy and provided only empty calories. To improve, I should replace the chips and soft drink with a healthier snack like a fruit, yogurt, or a handful of nuts. This would ensure that my snacking habits also contribute positively to my overall nutritional intake.
Q3Practical 3
Interview members of your family such as your grandmother, mother or aunt to collect information about-
(a)
food taboos giving reasons why the taboos are followed.
(b)
food practices during fasting and festivity from the region of India to which you belong.
(c)
preparations during fasting.
Tabulate the information as follows.
Region
Occasion (nature of fast)
Preparation
Nutrients present
Give two inferences on the basis of the information tabulated.
Solution
This is a research-based activity requiring you to interview family members. The solution below provides a sample framework and examples to guide your work.
Part (a) Food Taboos:
- Taboo: Do not drink milk after eating fish.
- Reason Given: It is believed to cause skin diseases or digestive issues.
- Taboo: Pregnant women should avoid eating papaya.
- Reason Given: It is considered a 'hot' food that may lead to miscarriage.
Part (b) and (c) Food Practices and Preparations (Tabulated):
Here is a sample table based on common practices in North India.
| Region | Occasion (nature of fast) | Preparation | Nutrients present |
|---|---|---|---|
| North India | Navratri Fast: A nine-day fast where grains and salt are restricted. | Kuttu ki Poori: Fried bread made from buckwheat flour. | Carbohydrates, Fat, Energy. |
| North India | Navratri Fast | Sabudana Khichdi: Sago cooked with peanuts, potatoes, and rock salt. | Carbohydrates, Fat, Protein (from peanuts), Energy. |
| North India | Karwa Chauth: A day-long fast without food or water. | Sargi (pre-dawn meal): Includes fruits, sweets, and milk-based dishes like pheni. | Carbohydrates, Fat, Protein, Vitamins, Minerals, Energy. |
| North India | Janmashtami: Fasting until midnight. | Singhare ke Atte ka Halwa: A sweet pudding from water chestnut flour, ghee, and sugar. | Carbohydrates, Fat, Energy. |
Two Inferences from the Information:
- Inference 1: Fasting foods are often high in energy. Many preparations consumed during fasts, such as fried pooris, halwa made with ghee and sugar, and khichdi with potatoes and peanuts, are rich in carbohydrates and fats. This is likely to provide a concentrated source of energy to sustain the individual through the fasting period when the quantity and variety of food are restricted.
- Inference 2: Food choices during fasts often exclude cereals and pulses. In many traditional fasts, common staples like wheat, rice, and lentils are avoided. Instead, alternative sources of carbohydrates such as buckwheat flour (kuttu), water chestnut flour (singhara), and sago (sabudana) are used. This reflects specific religious and cultural rules associated with fasting.
Q1Review Questions
Differentiate between the terms RDA and requirement.
Solution
The terms Dietary Requirement and Recommended Dietary Allowance (RDA) are related but distinct concepts in nutrition.
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Dietary Requirement: This is the minimum amount of a nutrient that a healthy individual needs to consume to prevent symptoms of deficiency and to maintain proper bodily functions. This amount can vary from person to person based on age, gender, physical activity level, and physiological state.
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Recommended Dietary Allowance (RDA): The RDA is a more generous nutritional guideline. As defined in the chapter, it is calculated as the individual's requirement plus a margin of safety. This safety margin is added to account for individual variations in nutrient needs and to provide a reserve that can withstand short periods of dietary deprivation, such as fasting. Therefore, RDAs are not the minimum requirements for an individual but are recommended intake levels for populations to ensure that the nutritional needs of practically all healthy individuals are met.
Q2Review Questions
Explain how the use of food groups simplifies planning of balanced meals.
Solution
The use of food groups simplifies the planning of balanced meals by categorizing foods based on their primary nutrient content and function. Instead of tracking dozens of individual nutrients, one can focus on including items from a few key groups.
As explained in the chapter, the Indian Council of Medical Research (ICMR) suggests a five-food-group classification:
- Cereals, grains and products: Provide energy, protein, B-vitamins, and fibre.
- Pulses and legumes: Provide energy, protein, B-vitamins, and minerals.
- Milk and meat products: Major sources of protein, fat, calcium, and certain vitamins.
- Fruits and vegetables: Supply essential vitamins (like A and C), minerals, and fibre.
- Fats and sugars: Concentrated sources of energy.
By following the guideline to include a variety of foods from each of these five groups in daily meals, a person can ensure they are receiving all the essential macronutrients and micronutrients required for good health. This method makes it easy to create variety, ensure nutrient adequacy, and achieve a balanced diet without complex calculations. It acts as a simple daily food guide for both planning and assessing meals.
Q3Review Questions
List 10 foods which belong to the protective food group, stating reasons for your choice.
Solution
The protective food group primarily consists of fruits and vegetables, which are rich in vitamins, minerals, and fibre. These nutrients help protect the body against diseases, regulate bodily functions, and maintain overall health. Based on the examples provided in the textbook under 'Food Group IV: Fruits and Vegetables', here are 10 protective foods and the reasons for their choice:
- Spinach: It is a green leafy vegetable rich in iron, folic acid, calcium, and carotenoids, which are essential for blood formation and vision.
- Mango: A fruit rich in carotenoids (a precursor to Vitamin A) and Vitamin C, which are important for immunity and healthy skin.
- Guava: An excellent source of Vitamin C and fibre, which boost the immune system and aid digestion.
- Carrots: A key source of carotenoids, which the body converts to Vitamin A, crucial for eye health.
- Tomato: Provides Vitamin C and carotenoids, which act as antioxidants and protect body cells from damage.
- Orange: Well-known for its high Vitamin C content, essential for fighting infections and healing.
- Papaya: Rich in carotenoids and Vitamin C, contributing to good health and immunity.
- Amaranth: A green leafy vegetable that supplies iron, calcium, folic acid, and fibre, protecting against anaemia and promoting digestive health.
- Drumstick leaves: A good source of iron, calcium, and carotenoids, which are vital for bone health and preventing deficiency diseases.
- Sweet Lime: Like other citrus fruits, it is a good source of Vitamin C and helps in protecting the body from diseases.
Q4Review Questions
Discuss the factors that influence eating behaviour at adolescence.
Solution
The eating behaviour of adolescents is complex and influenced by a combination of personal, social, and environmental factors. Key factors discussed in the chapter include:
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Growing Independence: As adolescents seek to establish their own identity, they begin to make more of their own food choices. This includes buying and preparing their own food and often eating away from home, which may lead to rejection of routine home food.
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Peer Influence: The desire to conform to peer preferences is very strong during adolescence. This can be a positive source of support, for example, for an overweight teenager, but can also lead to unhealthy choices like frequent consumption of fast food to fit in with a social group.
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Media and Advertising: Adolescents are highly vulnerable to advertising messages. Television commercials and media portrayals often promote foods high in sugar, fat, and sodium, influencing their preferences and consumption patterns.
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Family: The family provides the basic foundation for eating habits. The availability of nourishing foods at home and the eating patterns of parents play a significant role. Granting teenagers freedom to use the kitchen can also encourage healthier habits.
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Availability and Convenience: The easy access to ready-to-eat foods from fast-food outlets, vending machines, and convenience stores influences what teenagers eat. The convenience of these options often leads to more frequent and less healthy food consumption.
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Busy Schedules: A busy schedule with school, social life, and other activities can lead to skipping meals, rapid eating, and a greater reliance on convenience foods.
Q5Review Questions
Explain the two eating disorders that may arise at adolescence. What would be the best way to prevent their occurrence?
Solution
Adolescence is a period of rapid physical change and body-image development, making it a vulnerable time for the development of eating disorders. The chapter explains two common eating disorders:
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Anorexia Nervosa: This disorder is characterized by a distorted body image and an obsessive fear of gaining weight. Individuals with anorexia severely restrict their food intake, leading to drastic weight loss and undernourishment. They perceive themselves as overweight even when they are dangerously thin. This condition is often linked to low self-esteem and a desire to achieve an “ideal” thin body portrayed in the media.
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Bulimia: This disorder involves a cycle of bingeing (consuming large amounts of food in a short period) followed by purging. Purging is an attempt to get rid of the consumed calories and may involve self-induced vomiting or the use of laxatives. Bulimia often begins after a series of unsuccessful weight-reduction diets.
Prevention of Eating Disorders:
The chapter suggests that the best way to prevent these disorders is to foster a positive self-image and self-worth. Key prevention strategies include:
- Promoting Self-Appreciation: The best defense is to learn to appreciate one's uniqueness. Respecting and valuing oneself is crucial.
- Focusing on Healthy Lifestyle: The term 'diet' should be replaced with 'healthy eating'. Adopting a lifestyle that incorporates sound eating habits and regular physical exercise can prevent the unhealthy cycles of weight loss and regain that often trigger eating disorders.
- Balanced Nutrition: Important dietary interventions include ensuring a balanced diet, enhancing dietary fibre intake, and using nutrient supplements where necessary to make up for any losses.