Food for Health

Below is a sample table with five food items for each taste (the first row in each column is the example already given in the book):

| Taste | Sweet | Sour | Salty | Pungent | Bitter | Astringent |
|---|---|---|---|---|---|---|
| Example | Jaggery | Tamarind | Salt | Green chilli | Neem | Raw mango |
| 1 | Sugar | Lemon | Pickle | Ginger | Bitter gourd (karela) | Unripe banana |
| 2 | Honey | Curd | Papad | Garlic | Fenugreek (methi) | Pomegranate |
| 3 | Ripe mango | Amla (gooseberry) | Soy sauce | Mustard | Turmeric | Jamun |
| 4 | Banana | Raw tomato | Salted peanuts | Black pepper | Coffee | Spinach |
| 5 | Dates | Kokum | Salted butter | Onion | Neem leaves | Arjuna bark tea |

Key concept: According to Ayurveda, these six tastes are called 'Shad Rasa'. Eating food that contains all six tastes in a balanced way is considered good for health.

Given: We need to find food items that combine at least three different tastes.

Examples of food items with three or more tastes:

1. Tamarind chutney — Sour (tamarind) + Sweet (jaggery/sugar) + Pungent (ginger/chilli) + Salty (salt) → four tastes.
2. Sambhar — Sour (tamarind) + Pungent (pepper/chilli) + Bitter (fenugreek seeds) + Salty (salt) → four tastes.
3. Amla (Indian gooseberry) — Sour + Bitter + Astringent + slightly Sweet → four tastes.
4. Rasam — Sour + Pungent + Salty + Bitter → four tastes.
5. Chyawanprash — Sweet + Sour + Pungent + Bitter + Astringent → five tastes.

Conclusion: Many traditional Indian foods and condiments naturally combine multiple tastes, which is why they are considered healthy according to Ayurveda.

Sample Answer (students should fill in details from their own home):

Name of the millet-based food: Bajra Roti (Pearl millet flatbread)

Millet used: Bajra (Pearl millet)

How it is prepared:
1. Bajra flour is kneaded with water to make a soft dough.
2. Small balls of dough are flattened by hand into round rotis.
3. They are cooked on a hot tawa (griddle) on both sides until brown spots appear.
4. A little ghee or butter is applied on top.

When it is eaten: Mostly in winters, as bajra generates heat in the body.

Nutrients it provides: Bajra is rich in iron, calcium, fibre, and protein — making it a 'super food'.

*(Students should replace the above with the actual millet food prepared in their own home.)*

Given: The banner at the food festival says — 'Colours on Plate, Wellness in Life'.

Answer:

We need to eat different kinds of food items because:

1. Different nutrients: No single food provides all the nutrients our body needs. Different foods give us carbohydrates, proteins, fats, vitamins, and minerals.
2. Energy: Energy-giving foods (rice, wheat, potatoes) give us strength to work and play.
3. Growth and repair: Body-building foods (milk, eggs, pulses, meat) help our body grow and repair itself.
4. Protection from diseases: Protective foods (fruits and vegetables) contain vitamins and minerals that keep us healthy and protect us from illnesses.
5. Balanced diet: Eating a variety of colourful foods ensures we get a balanced diet, which keeps us active and happy.

Conclusion: Eating different kinds of food items ensures our body gets all the nutrients it needs to stay healthy, grow properly, and fight diseases.

Given: Junk foods are foods that contain high amounts of oil, salt, sugar, etc., and are not healthy if consumed regularly in large quantities.

More examples of junk food:

1. French fries
2. Instant noodles (Maggi-type)
3. Candy and toffees
4. Ice cream (packaged, with artificial flavours)
5. Fried namkeen / bhujia
6. Packaged biscuits with cream filling
7. Chocolate bars
8. Canned juices with added sugar
9. Pani puri made with unhygienic water
10. Packaged wafers / nachos

Given: Junk food contains high amounts of oil, salt, sugar, and artificial additives.

Reasons to avoid junk food:

1. Lack of nutrients: Junk food does not provide the vitamins, minerals, and proteins our body needs.
2. Weight gain: High amounts of oil, sugar, and fat in junk food can lead to unhealthy weight gain.
3. Tooth decay: Sugary junk foods cause cavities and damage teeth.
4. Digestive problems: Junk food is low in fibre, which can cause constipation and other digestive issues.
5. Low energy: Despite being high in calories, junk food does not give sustained energy and can make us feel tired.
6. Risk of diseases: Regular consumption can lead to diseases like diabetes, high blood pressure, and heart problems later in life.
7. Replaces healthy food: When we eat junk food, we tend to eat less of the healthy food our body actually needs.

Conclusion: We should avoid junk food and prefer fresh, home-cooked meals to stay healthy and active.

Sample Answer (students should write their own personal list):

I will try to avoid the following junk food items:

1. Soft drinks (cola, soda)
2. Chips and packaged wafers
3. Burgers and pizza from fast-food outlets
4. Instant noodles
5. Candy and toffees
6. French fries
7. Packaged cream biscuits
8. Fried namkeen

My plan: Instead of these, I will eat fruits, home-cooked food, nuts, and drink water or fresh fruit juice.

*(Students should write their own personal list based on what they actually consume.)*

Given: We need to record what we eat for a week and identify healthy and unhealthy items.

Sample Food Diary (one week):

| Day | Time | Food Eaten | Healthy / Unhealthy |
|---|---|---|---|
| Day 1 | Breakfast | Idli, Sambhar, Chutney | ✓ Healthy |
| | Lunch | Rice, Dal, Sabzi, Curd | ✓ Healthy |
| | Dinner | Roti, Paneer sabzi, Salad | ✓ Healthy |
| Day 2 | Breakfast | Poha, Milk | ✓ Healthy |
| | Lunch | Rice, Rajma, Salad | ✓ Healthy |
| | Dinner | Roti, Dal, Vegetable | ✓ Healthy |
| Day 3 | Breakfast | Bread, Butter, Banana | ✓ Healthy |
| | Lunch | Pulao, Raita | ✓ Healthy |
| | Dinner | Khichdi, Pickle | ✓ Healthy |
| Day 4 | Breakfast | Upma, Orange juice | ✓ Healthy |
| | Lunch | Roti, Chhole, Salad | ✓ Healthy |
| | Dinner | Rice, Fish curry / Dal | ✓ Healthy |
| Day 5 | Breakfast | Paratha, Curd | ✓ Healthy |
| | Lunch | Rice, Sambhar, Papad | ✓ Healthy |
| | Dinner | Roti, Mixed vegetable | ✓ Healthy |
| Day 6 | Breakfast | Dosa, Coconut chutney | ✓ Healthy |
| | Lunch | Biryani, Raita | ✓ Healthy |
| | Dinner | Soup, Roti, Dal | ✓ Healthy |
| Day 7 | Breakfast | Oats, Milk, Fruits | ✓ Healthy |
| | Lunch | Roti, Palak paneer | ✓ Healthy |
| | Dinner | Rice, Dal, Salad | ✓ Healthy |

Step 2 — Encircle healthy items / mark unhealthy items:
- Encircle: Idli, Sambhar, Dal, Rice, Fruits, Vegetables, Milk, Curd, etc.
- Put X on: Chips, soft drinks, packaged snacks (if any were eaten).

Step 3 — Missing food groups:
- Check if fruits are eaten every day.
- Check if milk/dairy is included.
- Check if enough vegetables of different colours are on the plate.
- Discuss with parents how to include missing items.

*(Students must fill in their own actual food diary for the week.)*