The chapter begins by highlighting the importance of food for life and well-being. A wise saying from Sanskrit states that 'annena jātāni jivanti', which means 'food gives life to living beings'.

Another saying, 'Hitabhuk, Mitabhuk, Rutubhuk', describes who is considered healthy. It suggests that a healthy person is one who eats food that is:

• Wholesome (Hitabhuk): Food that is good and beneficial for the body.
• In moderate quantities (Mitabhuk): Not eating too much or too little.
• Appropriate for the season, time, and place (Rutubhuk): Eating food that suits the current weather, time of day, and geographical location.

What Do We Eat?

We consume food daily, and it is a vital part of our lives. If you record the food items you eat over a week, you will notice that our food choices often vary between meals and days. There is a great deal of variety in the types of food eaten by different people.

Food In Different Regions

Just as individual diets vary, there is also significant diversity in traditional food across different states of India.

This diversity is closely linked to the crops grown locally in a particular region. India has varied soil types and climates, which allow different crops to be cultivated in different areas. Therefore, the traditional food items often use ingredients that are readily available from local agriculture.

Apart from locally grown crops, factors like taste preferences, cultural practices, and traditions also influence the choice of food in various regions.

How Have Cooking Practices Changed Over Time?

The ways we prepare food, known as culinary practices, have undergone significant changes over time. There are notable differences between traditional and modern cooking methods.

Historically, people commonly used a chulha (a traditional clay stove using wood or cow dung as fuel) for cooking.

Nowadays, modern cooking equipment like gas stoves are widely used for their convenience and efficiency.

Similarly, manual grinding using a sil-batta (a flat stone and a cylindrical stone) was common for preparing pastes and powders.

Today, electrical grinders are used to make grinding easier and faster.

These changes in culinary practices are mainly driven by factors such as technological advancements, improvements in transportation, and better communication, which have made new tools, ingredients, and methods available.

What Are The Components Of Food?

Food provides us with the necessary substances that help our body grow, function, and stay healthy. These essential substances in food are called nutrients.

Feeling tired when you haven't eaten indicates that food provides energy. Different nutrients provide different benefits and perform specific roles in the body.

The major categories of nutrients found in our food are: Carbohydrates, Fats, Proteins, Vitamins, and Minerals. Besides these, our diet also needs Dietary Fibres and Water.

Carbohydrates

Carbohydrates are a primary source of energy for our body. They provide quick energy, which is why activities like marathon runners consuming glucose (a simple carbohydrate) are common.

Common sources of carbohydrates include:

• Cereals: Wheat, Rice, Maize, Bajra
• Vegetables: Potato, Sweet Potato
• Fruits: Banana, Pineapple, Mango, Sugarcane
• Sugar

Fats

Fats are another important source of energy. They provide more energy than carbohydrates and serve as a source of stored energy in the body.

Fats can be obtained from both plant and animal sources.

• Plant Sources: Nuts (Groundnut, Walnut, Almond, Cashew nut, Pistachios), Seeds (Sunflower seeds, Sesame seeds, Pumpkin seeds, Soya bean)
• Animal Sources: Ghee, Butter, Curd

Foods rich in both carbohydrates and fats are often called energy-giving foods because they supply the energy needed for various bodily activities.

Extra Information: Animals like polar bears store a lot of fat under their skin. This fat provides them with energy and also helps them stay warm in cold environments, especially during long periods like hibernation when food is scarce.

Proteins

Proteins are crucial for the growth and repair of our body tissues. They are often called body-building foods.

People who engage in strenuous physical activity, like sportspersons, require higher amounts of protein to build and maintain their muscles.

Proteins can be sourced from both plants and animals.

• Plant Sources: Pulses (Gram, Moong, Tuar Dal), Beans (Kidney beans, Soya bean), Peas, Nuts
• Animal Sources: Milk, Paneer (cottage cheese), Eggs, Fish, Meat (Chicken)

For proper growth and development, especially for growing children, it is essential to include the correct amount of protein in their diet.

Extra Information: Edible mushrooms, which grow in moist, dark places, are also known to be a good source of protein.

Vitamins And Minerals

Vitamins and minerals are needed by our body in smaller quantities compared to carbohydrates, fats, and proteins, but they are equally essential.

They are vital for maintaining good health, protecting our body from various diseases, and ensuring the proper functioning of different body parts. For this reason, they are often called protective nutrients.

A deficiency, meaning a prolonged lack, of certain vitamins or minerals in the diet can lead to specific deficiency diseases or disorders.

Let's look at some examples:

• Case 1 (Scurvy): Sailors on long voyages historically suffered from bleeding and swollen gums. This condition, called scurvy, was found to be cured by consuming citrus fruits like lemons and oranges. This showed that scurvy is caused by a lack of Vitamin C, which is abundant in citrus fruits. Vitamin C helps the body fight diseases and aids wound healing.
• Case 2 (Goitre): In some regions, like parts of the Himalayas and Northern Indian plains, people showed symptoms of swelling at the front of the neck. This disease, called goitre, was prevalent due to a deficiency of Iodine in the soil, and consequently, in the local food and water. When common salt was fortified with iodine (made into iodised salt), these symptoms significantly reduced. Iodine is essential for physical and mental activities.

Here is a summary of some key vitamins and minerals, their functions, sources, and the symptoms of their deficiency diseases:

Food component (Vitamin/Mineral)	Functions	Some sources	Deficiency disease/disorder	Symptoms
Vitamin A	Keeps eyes and skin healthy	Papaya, carrot, mango, milk	Loss of vision	Poor vision, difficulty seeing in dim light (night blindness), potentially complete vision loss
Vitamin B1	Keeps heart healthy, supports various bodily functions	Legumes, nuts, whole grains, seeds, milk products	Beriberi	Swelling, tingling or burning sensation in limbs, breathing trouble
Vitamin C	Helps body fight diseases, aids wound healing	Amla, guava, green chilli, orange, lemon	Scurvy	Bleeding gums, slow healing of wounds
Vitamin D	Helps body absorb calcium for bone and teeth health	Exposure to sunlight, milk, butter, fish, eggs	Rickets	Soft and bent bones
Calcium	Keeps bones and teeth healthy	Milk/soya milk, curd, cheese, paneer	Bone and tooth decay	Weak bones, tooth decay
Iodine	Helps perform physical and mental activities	Seaweed, water chestnut (singhada), iodised salt	Goitre	Swelling at the front of the neck
Iron	Important component of blood (haemoglobin)	Green leafy vegetables, beetroot, pomegranate	Anaemia	Weakness, shortness of breath

You are often advised to eat foods like milk, green vegetables, fruits, and whole grains because they are good sources of these protective nutrients.

Extra Information: Sunlight exposure helps our body produce Vitamin D naturally.

Important Note: Some nutrients, like Vitamin C, can be easily lost during cooking, especially when exposed to high heat. Washing cut or peeled vegetables and fruits can also lead to loss of some vitamins. It is best to wash fruits and vegetables thoroughly before cutting them.

Extra Information: Salt is a mineral that our body needs. While some minerals are found in plants and animals we eat, salt itself is often obtained from sources like seawater (through evaporation) or rocks.

Dietary Fibres (Roughage)

Dietary fibres, also known as roughage, are an essential part of our diet. Unlike the nutrients mentioned above, roughage does not provide energy or nutrients to the body.

However, its role is crucial: it helps our body get rid of undigested food and ensures the smooth passage of stools, preventing constipation.

Roughage comes primarily from plant products.

Good sources of roughage include:

• Green leafy vegetables
• Fresh fruits
• Whole grains
• Pulses
• Nuts

Including plenty of fibre-rich foods is important for digestive health.

Extra Information: Eating foods that are grown locally and are plant-based is beneficial not only for our health but also for the environment.

Water

Water is absolutely essential for life and is a vital part of our diet. It helps our body perform numerous functions.

Key roles of water include:

• Helping the body absorb nutrients from the food we eat.
• Helping the body remove waste products in the form of sweat and urine.

We must drink sufficient water regularly to stay hydrated and healthy.

Water is also present in many foods, especially fruits and vegetables, which contribute to our daily water intake.

Extra Information: Coluthur Gopalan was a pioneering scientist in nutrition research in India. His work on analysing Indian foods and identifying nutrient deficiencies led to significant initiatives like the Mid Day Meal Programme (now PM POSHAN), aimed at improving nutrition for millions of children.

How To Test Different Components Of Food?

We can perform simple tests to detect the presence of some major food components like starch, fats, and proteins in various food items. Other nutrients, like many vitamins and minerals, require more advanced laboratory tests.

Test For Starch

This test uses diluted iodine solution as an indicator.

Procedure:

1. Take a small quantity of the food item (e.g., potato slice, bread, boiled rice).
2. Place it on a dish or a clean surface.
3. Add 2-3 drops of diluted iodine solution onto the food item using a dropper.

Observation: If the food item contains starch, its colour will change to blue-black.

This colour change is a positive test for the presence of starch.

Test For Fats

This test checks for the presence of oily substances.

Procedure:

1. Take a small piece of the food item.
2. Place it on a piece of paper.
3. Wrap the paper around the food item and press it gently.
4. If the food item is moist, let the paper dry for a while.

Observation: If the food item contains fat, it will leave an oily patch on the paper. Holding the paper against light will show that the light can be faintly seen through this oily patch, indicating its translucent nature.

A persistent oily patch confirms the presence of fat in the food item.

Test For Proteins

This test typically requires a few simple chemicals: copper sulphate solution and caustic soda solution.

Procedure:

1. Prepare a paste or powder of the food item if it is solid (e.g., grinding a grain or pulse).
2. Put about half a teaspoon of the food item in a clean test tube.
3. Add 2-3 teaspoons of water to the test tube and shake well to mix or dissolve the food item.
4. Add 2 drops of copper sulphate solution using a dropper.
5. Add 10 drops of caustic soda solution using another dropper.
6. Shake the test tube well and let it stand undisturbed for a few minutes.

Observation: If the food item contains proteins, the contents of the test tube will turn violet.

A violet colour indicates a positive result for the presence of proteins.

Important Precautions for Chemical Tests:

• The chemicals used (iodine, copper sulphate, caustic soda) can be harmful.
• Handle them with care and only under supervision.
• Avoid touching the chemicals directly.
• If any chemical spills on skin, wash immediately with water.
• Never taste or smell the chemicals.

By conducting these tests, you can determine which of the major nutrients (starch, fat, protein) are present in different food items. Many foods contain more than one nutrient; for example, peanuts are a source of both protein and fat.

Balanced Diet

Nutritional Requirements

The amount and type of nutrients needed are not the same for everyone. A person's nutritional requirements depend on several factors:

• Age: Growing children need more nutrients for development than adults.
• Gender: Nutritional needs can differ between males and females.
• Physical Activity Level: People who are more active require more energy-giving nutrients (carbohydrates and fats).
• Health Status: Someone recovering from illness or with a medical condition may have specific dietary needs.
• Lifestyle: Overall daily routine and habits can influence requirements.

Definition Of Balanced Diet

A healthy diet is one that provides everything the body needs. A balanced diet is defined as a diet that contains:

• All the essential nutrients (carbohydrates, fats, proteins, vitamins, minerals).
• Appropriate amounts of roughage (dietary fibre).
• Sufficient water.

These components must be present in the right amounts to support proper body growth and development and maintain good health.

Reflecting on your own diet helps identify if any necessary nutrients or components are missing and what changes are needed to make it balanced.

Junk Food

Not all food is equally healthy, even if it is tasty. Some foods are often referred to as junk foods.

Junk foods are typically characterized by being:

• High in sugar and fats.
• Very low in essential nutrients like proteins, minerals, vitamins, and dietary fibres.

Examples include potato wafers, candy bars, and carbonated drinks.

Consuming junk foods frequently is unhealthy because they provide excess calories primarily from sugar and fat without offering the nutrients needed for growth, repair, and protection. This can lead to health problems, including obesity.

As Dr. Poshita states, 'Health is the Ultimate Wealth'. Maintaining good health through a balanced diet and by limiting junk food is crucial for a happy and healthy life.

For example, comparing potato wafers and roasted chana:

Nutritional Information (per 100 g)	Potato Wafers	Roasted Chana
Energy (kcal)	536.0	355
Fats (g)	35.0	6.26
Carbohydrates (g)	53.0	58.58
Proteins (g)	7.0	18.64
Dietary Fibre (g)	4.8	16.8

Based on this comparison, roasted chana is significantly higher in protein and dietary fibre and lower in fat compared to potato wafers, making it a healthier choice. Potato wafers would be an example of junk food.

Extra Information: Packaged foods often have nutritional information labels listing the amounts of various nutrients. Some foods are also fortified, meaning extra nutrients are added during processing to improve their nutritional value (e.g., iodised salt, fortified baby food). The Food Safety and Standard Authority of India (FSSAI) regulates food quality in India.

Millets: Nutrition-Rich Cereals

What Are Millets?

Millets are a group of small-sized grains that have been traditionally cultivated and consumed in India for centuries. Examples include Jowar (Sorghum), Bajra (Pearl Millet), Ragi (Finger Millet), and Sanwa (Barnyard Millet).

They are native to India and can be grown relatively easily in diverse climatic conditions.

Nutritional Benefits

Millets are highly nutritious grains and have regained popularity due to their many health benefits. They are often called nutri-cereals because they provide a wide range of essential nutrients.

They are good sources of:

• Vitamins
• Minerals (like Iron and Calcium)
• Dietary Fibres

Including millets in the diet can significantly contribute to meeting the body's nutritional requirements for normal functioning.

Food Miles: From Farm To Our Plate

The Food Journey (Farm To Plate)

The food we eat travels a significant distance from where it is produced to reach our dining table. This journey involves several steps and many people, such as farmers, transporters, and retailers.

Consider the example of making a chapati from wheat:

1. The farmer grows the wheat crop on the farm.
2. After harvest, the grains are separated from the plant through threshing and winnowing.
3. The harvested grains are stored properly.
4. The grains are then transported to mills for grinding into flour and packaged.
5. The packaged flour is transported to retail shops or markets.
6. Finally, we buy the flour and use it to make chapatis on our plate.

This entire process involves time, effort, and various stages.

What Are Food Miles?

Food miles refer to the total distance that a food item travels from the place where it was produced (like a farm) to the final consumer.

Importance Of Reducing Food Miles

Reducing food miles is beneficial for several reasons:

• It helps to cut down on transportation costs.
• It helps to reduce pollution associated with transporting food over long distances (like fuel emissions).
• It helps to support local farmers and the local economy.
• It often means the food is fresher and potentially healthier as it spends less time in transit and storage.

Eating food that is grown locally is a great way to reduce food miles.

Avoiding Food Wastage

Given the effort involved in bringing food from the farm to our plate, it is important to avoid wasting food. Taking only as much food as you can comfortably eat helps to reduce wastage and shows respect for the hard work of everyone involved in the food production and supply chain.

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