Food, Nutrition, Health and Fitness — NCERT Solutions

Given: Eating disorders during adolescence.

Concept: Eating disorders are serious psychological conditions characterised by abnormal eating habits that negatively affect physical and mental health. The two major eating disorders seen in adolescents are Anorexia Nervosa and Bulimia Nervosa.

1. Anorexia Nervosa:

• Definition: It is an eating disorder characterised by an intense, irrational fear of gaining weight and a distorted body image, leading to severe self-imposed starvation.
• Who is affected: More common in adolescent girls, though boys can also be affected.
• Signs and symptoms:
• Refusal to maintain a normal body weight (body weight falls to 85% or less of expected weight).
• Intense fear of becoming fat even when underweight.
• Distorted body image — the person sees themselves as fat even when dangerously thin.
• Amenorrhoea (absence of menstrual periods) in girls.
• Extreme food restriction, excessive exercise.
• Physical signs: dry skin, hair loss, fatigue, anaemia, low blood pressure.
• Health consequences: Malnutrition, electrolyte imbalance, cardiac problems, osteoporosis, and in severe cases, death.

2. Bulimia Nervosa:

• Definition: It is an eating disorder characterised by repeated episodes of binge eating (consuming large amounts of food in a short time) followed by compensatory behaviours such as self-induced vomiting, use of laxatives, or excessive exercise to prevent weight gain.
• Who is affected: More common in older adolescent girls and young women.
• Signs and symptoms:
• Recurrent episodes of binge eating with a feeling of loss of control.
• Purging behaviours: self-induced vomiting, misuse of laxatives or diuretics.
• Preoccupation with body weight and shape.
• Dental erosion (due to stomach acid from vomiting), swollen cheeks (parotid gland enlargement).
• Feelings of shame, guilt, and depression after bingeing.
• Health consequences: Electrolyte imbalance (can cause heart problems), oesophageal damage, tooth decay, dehydration, and nutritional deficiencies.

Prevention of Eating Disorders:

The best ways to prevent eating disorders in adolescents include:

1. Nutrition Education: Provide accurate information about healthy eating, balanced diets, and the dangers of crash dieting from an early age at home and school.

2. Promoting Positive Body Image: Encourage adolescents to accept and appreciate their natural body shape and size. Avoid negative comments about weight or appearance.

3. Media Literacy: Teach adolescents to critically evaluate unrealistic body images portrayed in media and advertisements.

4. Emotional Support: Create a supportive home and school environment where adolescents can freely express their feelings. Address stress, anxiety, and low self-esteem through counselling.

5. Role of Parents and Teachers: Parents should model healthy eating behaviours and avoid placing excessive emphasis on dieting or thinness. Teachers should be trained to identify early warning signs.

6. Early Identification and Counselling: Regular health check-ups and screening for signs of disordered eating. Early referral to a psychologist or dietitian if warning signs are noticed.

7. Peer Support Programmes: Encourage healthy peer relationships and group activities that promote self-confidence and well-being.

Conclusion: Eating disorders are serious but preventable conditions. A combination of nutrition education, emotional support, positive body image promotion, and early intervention is the most effective strategy to prevent their occurrence during adolescence.

Given: The task is to identify 10 signs of good health and self-evaluate.

Concept: Good health is a state of complete physical, mental, and social well-being. It can be assessed through observable signs.

10 Signs of Good Health:

1. Bright, clear eyes — Eyes are shiny, moist, and free from redness or discharge.
2. Healthy skin — Skin is smooth, clear, well-hydrated, and free from rashes, pallor, or lesions.
3. Shiny, strong hair — Hair is lustrous, not brittle or falling excessively.
4. Good posture — Body is erect; spine is straight; no stooping or deformities.
5. Appropriate weight for height (healthy BMI) — Body weight is within the normal range for age and height.
6. Good appetite — Regular hunger and enjoyment of food without digestive complaints.
7. Adequate energy and vitality — Feels energetic throughout the day; not easily fatigued.
8. Sound sleep — Gets 7–9 hours of restful, uninterrupted sleep per night.
9. Regular bowel movements — Digestion is normal; no constipation or diarrhoea.
10. Positive mental attitude — Feels happy, calm, and able to cope with daily stress; good concentration.

Self-Evaluation Format:

(Students should fill this table honestly based on their own assessment. A sample is provided below.)

Note to students: Fill the table based on your own honest self-assessment. If any sign is rated 'Below Normal', consider consulting a doctor or improving diet, sleep, and lifestyle habits accordingly.

Inference: A majority of signs rated 'Normal' or 'Satisfactory' indicates good overall health. Signs rated 'Below Normal' indicate areas that need attention and improvement.

Given: A one-day diet record to be evaluated against the five food groups.

Concept: A balanced diet includes foods from all five food groups:

1. Cereals, grains, and products
2. Pulses, legumes, nuts, and oilseeds
3. Milk and milk products
4. Fruits and vegetables
5. Fats, oils, and sugars

Sample One-Day Diet Record with Evaluation:

(Students should record their own actual diet. A sample is provided for guidance.)

Overall Assessment:
The diet includes foods from all five food groups across the day. Fruits and vegetables are present but could be increased. Fats and oils are used in cooking. The diet can be considered largely balanced, though the mid-morning snack and evening snack could be improved by including more variety.

Conclusion: A balanced diet does not require every meal to include all five groups, but over the course of the day, all groups should be represented in adequate amounts. Students should compare their own diet record and identify any missing food groups.

Given: Information to be collected through a family interview about food taboos, fasting, and festive food practices.

Concept: Food taboos are restrictions on eating certain foods based on cultural, religious, or traditional beliefs. Fasting and festive food practices vary widely across regions of India and reflect cultural heritage.

(a) Food Taboos (Sample — students should record their own family's responses):

(b) & (c) Food Practices During Fasting and Festivity — Tabulated Format:

(Sample based on North India — students should fill in their own regional information.)

Two Inferences:

1. Nutritional adequacy of fasting foods: Despite the restrictions during fasting (no grains, no non-vegetarian food), the traditional fasting foods used across India — such as sabudana, kuttu flour, singhara flour, milk, fruits, and nuts — together provide adequate carbohydrates, proteins, fats, vitamins, and minerals. This shows that traditional food wisdom has ensured nutritional balance even during periods of religious fasting.

2. Cultural diversity and nutritional wisdom: Food practices during festivals and fasts vary greatly from region to region, reflecting India's rich cultural diversity. However, in most regions, festive foods tend to be energy-dense (rich in carbohydrates and fats) and are prepared using locally available ingredients, demonstrating that traditional food practices are rooted in both cultural significance and nutritional understanding.

Note to students: Replace the sample data with actual information collected from your own family members. The inferences should be based on the data you have tabulated.