Mindful Eating: A Path To A Healthy Body

Hello my dear students! I am so happy to see you all today. Today we are going to learn a very important chapter from your Science book — Chapter 3: Mindful Eating: A Path to a Healthy Body. This is a chapter that will help you understand not just what you eat, but why you eat, and how eating the right food in the right way can make you strong, healthy, and happy. So let's begin our journey together.

Students, have you ever thought about what makes you feel alive? What gives you energy to play, to study, to run around? The answer is food! Our chapter begins with a beautiful Sanskrit shloka that says "Who is healthy? Who is healthy? Who is healthy? One who eats food that is wholesome, in moderate quantities, and appropriate for the season, time, and place." This is such wise advice, isn't it? Our ancestors knew thousands of years ago what we are learning today.

Now let's start with the first section: What Do We Eat?

Students, I want you to think about what you ate yesterday. Did you have rice or roti for lunch? Did you have dal and vegetables? Maybe you had some fruits too? Now think about what you ate today. Is it exactly the same? Probably not! We eat different food items every day, and this is what makes our diet varied and interesting.

In Activity 3.1, you were asked to record the food items you consumed over a week in a table. Now, let me tell you what we can observe from such a list. When we look at our weekly food list, we notice that we don't eat the same thing every day. Our food choices vary from day to day, and this is perfectly normal. Some days we might have rice, some days we might have roti, some days we might have noodles or pasta. This variety is good for our health because different foods provide different nutrients.

Now, students, here is something very interesting. Do you think the food you eat is similar to what children in other parts of India eat? Let me tell you, it is quite different! India is a huge country with different states, and each state has its own traditional food. This is because of the climate, the soil, the crops that grow there, and the culture and traditions of the people.

In Activity 3.2, you were asked to find out about traditional food in various states of India. Let me share some examples with you. In Punjab, which is a state in northern India, they grow a lot of wheat and maize. So their traditional food includes makki di roti (which is made from maize flour), sarson da saag (mustard greens), chhole bhature (chickpea curry with fried bread), and delicious paranthas. They also love lassi, which is a drink made from yogurt. In Karnataka, which is in southern India, they grow a lot of rice and ragi. So their traditional food includes idli, dosa, sambhar, and ragi mudde. They also love coconut in their food, and they drink coffee, which is very popular in that state. In Manipur, which is in the northeastern part of India, they grow rice and bamboo shoots. Their traditional food includes eromba, which is a type of chutney, and singju, which is a salad.

Now, students, can you see the pattern here? The traditional food of any state is usually based on the crops grown in that state. This makes perfect sense, doesn't it? People eat what grows easily in their region. India is an agricultural country with diverse soil and climate types. Various crops are grown in different regions depending on the soil and weather conditions. So the food diversity we see in India is truly amazing!

Now, let's think about another question: Have our food habits and cooking practices changed over time? The answer is yes, they have changed a lot!

In Activity 3.3, you were asked to interview elderly people about their food habits and cooking practices. Let me tell you what we might find from such interviews. Earlier, most cooking was done using a chulha, which is a traditional stove made of clay or bricks. It used wood or cow dung cakes as fuel. The smoke from the chulha would fill the kitchen, and cooking was a time-consuming process. These days, most of us cook using a modern gas stove, which is much cleaner and faster. Similarly, earlier, grinding was done manually using a sil-batta, which is a stone grinder. The woman of the house would spend a lot of time grinding spices and dal. These days, we use electrical grinders, which make the work much easier and faster.

So why have these culinary practices changed? There are many reasons. First, there is technological development — we have better tools and equipment now. Second, improved transportation means we can get ingredients from faraway places. Third, better communication has helped spread new recipes and cooking methods. These changes have made cooking easier and faster, but we must also remember that traditional methods had their own benefits. For example, food cooked on a chulha sometimes had a unique smoky flavor that we miss today.

Now, students, let's move on to a very important section: What Are the Components of Food?

Have you ever missed a meal? How did you feel? You probably felt tired, weak, and had no energy to play or study. This happens because food gives us energy. But food does much more than just give us energy. It helps us grow, it helps repair our body when we get hurt, and it protects us from diseases.

Let me tell you about a very interesting case. Long ago, during the 1700s, sailors on long voyages often suffered from a disease called scurvy. Their gums would bleed, and they would have swollen gums. In 1746, a Scottish physician named James Lind made an important observation. He noticed that sailors who consumed lemons and oranges recovered from these symptoms. Can you guess what this means? It means that lemons and oranges contain something that cures scurvy. This something is what we now call Vitamin C. So Vitamin C is present in citrus fruits like lemons and oranges, and it helps prevent and cure scurvy.

Here is another case from India. In the 1960s, scientists found that people in the Himalayan region and the Northern plains of India had swelling at the front of their neck. This was a disease called goitre. The government then started making iodised salt, which is common salt mixed with iodine. When people started using iodised salt, the cases of goitre reduced significantly. This happened because the soil in those regions did not have enough iodine, which meant the local food and water also lacked iodine. Iodine is a mineral that is essential for our body, and its deficiency causes goitre.

So, students, we can see that our food contains different components that do different jobs in our body. Let's learn about each of these components in detail.

The first component is carbohydrates. Carbohydrates are one of the primary sources of energy in our diet. When we eat food containing carbohydrates, our body breaks it down to release energy. This energy helps us perform various activities — running, playing, studying, even thinking! Some sources of carbohydrates are cereals like wheat, rice, and maize. Vegetables like potato and sweet potato also contain carbohydrates. Fruits like banana, pineapple, and mango are also good sources. Even common sugar is a type of carbohydrate! So when you eat rice, roti, bread, or fruits, you are getting carbohydrates.

Now, students, why do you think we prefer to have laddoos in winters? Besan or wheat flour and ghee are among the main ingredients of laddoos, along with goond (edible gum), nuts, and seeds. Ghee and various kinds of oils are grouped under another kind of food component, which is called fat. Fats are a source of stored energy. They provide more energy per gram than carbohydrates. Sources of fats include nuts like groundnuts, walnuts, coconuts, and almonds. Seeds like pumpkin seeds and sunflower seeds are also sources of fat. Ghee, butter, and oils are also fats. Interestingly, polar bears accumulate a lot of fat under their skin. This fat serves as an energy source during their months-long winter sleep, which is called hibernation. It helps them survive without eating for a long time.

So, carbohydrates and fats provide us energy for performing various activities. Therefore, they are called energy-giving foods.

Now, let's talk about proteins. Proteins are also an important part of our food. They are called body-building foods because they help in the growth and repair of our body. When you get a cut or a bruise, proteins help heal it. Sportspersons need proteins in larger quantity to build their muscles. Proteins can be obtained from plants as well as animals. Some excellent plant sources of protein are pulses, beans, peas, and nuts. Some animal sources are milk, paneer, eggs, fish, and meat. The right amount of protein must be included in the diet of growing children for their proper growth and development. So make sure you include dal, milk, eggs, and nuts in your diet!

Now, students, let's talk about vitamins and minerals. These are also called protective nutrients because they protect our body from various diseases. Let me tell you about some important vitamins and minerals.

Vitamin A keeps our eyes and skin healthy. Its sources include papaya, carrot, mango, and milk. If we don't get enough Vitamin A, we may have poor vision, especially at night, which is called night blindness. In severe cases, there can be complete loss of vision.

Vitamin B1 keeps our heart healthy and supports our body to perform various functions. Its sources include legumes, nuts, whole grains, seeds, and milk products. Deficiency of Vitamin B1 causes a disease called beriberi, which leads to swelling, tingling or burning sensation in feet and hands, and trouble in breathing.

Vitamin C helps our body fight diseases. Its sources include amla, guava, green chilli, orange, and lemon. We already learned that deficiency of Vitamin C causes scurvy, which leads to bleeding gums and slow healing of wounds.

Vitamin D helps our body absorb calcium for bone and teeth health. Its sources include exposure to sunlight, milk, butter, fish, eggs, and edible mushrooms. Deficiency of Vitamin D causes a disease called rickets, which makes bones soft and bent.

Now let's talk about minerals. Calcium keeps our bones and teeth healthy. Its sources include milk, soy milk, curd, cheese, and paneer. Deficiency of calcium leads to weak bones and tooth decay.

Iodine helps us perform physical and mental activities. Its sources include seaweed, water chestnut (singhada), and iodised salt. Deficiency of iodine causes goitre, which is swelling at the front of the neck.

Iron is an important component of blood. Its sources include green leafy vegetables, beetroot, and pomegranate. Deficiency of iron causes a disease called anaemia, which leads to weakness and shortness of breath.

So, students, as you can see, vitamins and minerals are essential for our body, even though we need them in small amounts. They protect us from diseases and keep us healthy.

Now, let's talk about two more important components: roughage and water.

Roughage, also known as dietary fibre, does not provide any nutrients to our body. However, it is an essential component of our food. It helps our body get rid of undigested food and ensures smooth passage of stools. Green leafy vegetables, fresh fruits, wholegrains, pulses, and nuts are good sources of roughage. If we don't eat enough roughage, we may have constipation, which means difficulty in passing stool. So eating fruits and vegetables is not just good for vitamins and minerals, but also for roughage!

Water is also an essential part of our diet. It helps the body absorb nutrients from food. It removes waste from the body through sweat and urine. We should drink sufficient water regularly to keep ourselves healthy. Many food items like fruits and vegetables also contain water, which helps keep us hydrated.

Now, students, let's learn about how to test for different nutrients in food. This is a very interesting practical section!

First, let's learn about the test for starch. Starch is a type of carbohydrate. In Activity 3.5, we test for starch using iodine solution. Here's how we do it: Take a small quantity of food items like potato, cucumber, bread, boiled rice, boiled gram, crushed peanuts, oil, butter, and crushed coconut. Place a small piece of each item on a separate dish. With the help of a dropper, put 2-3 drops of diluted iodine solution on each food item. Observe if there are any changes in the colour. If the food item turns blue-black, it indicates the presence of starch. This is because iodine reacts with starch to give a blue-black colour. So, for example, if you put iodine on a slice of potato, it will turn blue-black because potato contains starch. But if you put iodine on cucumber, it may not change colour because cucumber does not contain much starch.

Now, let's learn about the test for fats. In Activity 3.6, we test for fats using a paper test. Here's how we do it: Take a small part of the food item and place it on a piece of paper. Wrap the paper around the food and press it carefully. If the food item contains fat, it will leave an oily patch on the paper. Now, hold the paper against light. Can you see the light faintly shining through this patch? An oily patch on the paper shows that the food item contains fat. For example, if you press butter or peanuts on paper, you will see an oily patch. But if you press cucumber or boiled rice, you may not see such a patch.

Now, let's learn about the test for proteins. This is called the Biuret test. In Activity 3.7, we test for proteins using copper sulfate solution and caustic soda solution. Here's how we do it: Take the food items you tested before. Make a paste or powder of the food item using a pestle and mortar. Put about half a teaspoon of each food item in a separate clean test tube. Add 2-3 teaspoons of water to each test tube and shake them well. Now, add two drops of copper sulfate solution to each test tube using a dropper. Then, add 10 drops of caustic soda solution to each tube. Shake well and leave the test tubes undisturbed for a few minutes. What do you observe? Did the content of some test tubes turn violet? This violet colour indicates the presence of proteins in the food item. For example, if you test peanuts, you might see the violet colour, which means peanuts contain proteins. In fact, peanuts show the presence of both proteins and fats! This indicates that any food which we eat may contain multiple nutrients.

Now, students, let's talk about a very important concept: Balanced Diet.

Are nutritional requirements the same for everyone? Do you and your grandparents need the same type or the same amount of nutrients? The answer is no! Requirements of the type and amount of nutrients in a diet may vary according to age, gender, physical activity, health status, lifestyle, and so on. Growing children like you need more proteins for growth. Elderly people may need more calcium to keep their bones strong. Athletes need more energy-giving foods to fuel their activities.

So what is a balanced diet? A balanced diet is one that has all essential nutrients, roughage, and water in the right amount for proper growth and development of the body. This means we should eat a variety of foods that together provide all the nutrients our body needs. We should include cereals, pulses, vegetables, fruits, milk, and nuts in our diet. We should not eat too much of any one type of food.

Now, let's talk about junk food. In Activity 3.9, you were given nutritional information for potato wafers and roasted chana. Let me explain this to you.

Potato wafers have 536 kcal of energy, 35 grams of fats, 53 grams of carbohydrates, 7 grams of proteins, and 4.8 grams of dietary fibre per 100 grams. Roasted chana has 355 kcal of energy, 6.26 grams of fats, 58.58 grams of carbohydrates, 18.64 grams of proteins, and 16.8 grams of dietary fibre per 100 grams.

Now, students, which one would you choose? If you look closely, potato wafers have more energy (536 kcal vs 355 kcal) and more fats (35 g vs 6.26 g), but they have less protein (7 g vs 18.64 g) and much less dietary fibre (4.8 g vs 16.8 g). Roasted chana has more protein and more fibre, which are very important for our health. So, roasted chana is a healthier choice than potato wafers.

Some foods have high calories due to high sugar and fat content. Moreover, they contain very low amounts of proteins, minerals, vitamins, and dietary fibres. These foods are called junk foods. These foods include potato wafers, candy bars, and carbonated drinks. Consuming these foods frequently is not good because they are not healthy for our body. They can make a person obese, and such a person may suffer from several health problems. We should always remember that 'Health is the Ultimate Wealth.' We should take care of our body to stay healthy by eating a balanced diet and avoiding junk food.

Now, students, let's learn about millets. You may have heard of jowar, bajra, ragi, and sanwa. These are native crops of India. They can be easily cultivated in different climatic conditions. These highly nutritious grains are also called millets. Millets are small-sized grains and have been an integral part of the Indian diet for centuries. They have regained popularity due to their numerous health benefits. They are good sources of vitamins, minerals like iron and calcium, and dietary fibres as well. That is the reason they are also called nutri-cereals. They contribute significantly to a balanced diet required for the normal functioning of our body.

Now, let's learn about food miles. How does food reach from a farm to our plate? What are the steps involved in this process? Let me tell you the story of chapati from farm to plate. First, the farmer sows the wheat seeds. Then, the seeds germinate and grow into plants. The farmer harvests the wheat, threshes it to separate the grains, and takes it to the market. The grains are taken to a flour mill where they are ground into flour. The flour is packed and transported to shops. We buy the flour from the shop, take it home, mix it with water to make dough, roll it into circles, and cook it on a tawa to make chapatis.

The entire distance travelled by a bag of wheat or any other food item, from the producer to the consumer, is known as its food miles. Reducing food miles is important because it helps to cut down the cost and pollution during its transport, it helps support local farmers, and it also keeps our food fresh and healthy. So, eating food that is locally grown is not only healthy for our body but also good for our environment and our planet.

Now, students, I want you to remember that we should never waste food. Many people waste food by leaving it unconsumed on their plates. We must remember the time and effort put by our farmers and other community members in getting the food from the farm to our plate. We must take only as much food as we can consume. It would reduce food wastage. Eat healthy, share, and respect food. Support local producers!

Now, let's learn about a famous scientist from India. Coluthur Gopalan (1918-2019) initiated nutrition research in India. He analysed more than 500 Indian foods for their nutritional value and recommended an appropriate diet in the Indian context. He led surveys on the nutritional status of the Indian population, identifying widespread deficiencies in protein, energy, and other food components. This led to the implementation of the Mid Day Meal Programme in 2002, now a 'PM POSHAN' initiative, to provide balanced food in government-run and government-aided schools of our country. This scheme has played a role in improving the health and nutrition of millions of children nationwide. So, the next time you eat a mid-day meal in school, remember that it is because of the efforts of scientists like Coluthur Gopalan.

Now, students, let's solve the exercises together. This is very important for your understanding.

Let's start with Question 1: Pick the odd one out and give reasons.

(i) Jowar, Bajra, Ragi, Chana

Now, students, jowar, bajra, and ragi are all millets or cereals. They are grains that are used as staple food. But chana is a pulse or legume. It is not a cereal; it is a pulse that provides protein. So the odd one out is chana.

(ii) Kidney beans, Green gram, Soya bean, Rice

Now, kidney beans, green gram, and soya bean are all pulses or legumes. They are good sources of protein. But rice is a cereal. It is a grain that is primarily a source of carbohydrates. So the odd one out is rice.

Great! Now let's move to Question 2: Discuss traditional versus modern culinary practices in India.

Students, traditional culinary practices in India include cooking on a chulha (traditional stove), grinding spices on a sil-batta (stone grinder), using earthenware utensils, and cooking food slowly over wood fire. These methods have been used for generations and often give food a unique flavor and taste. Modern culinary practices include using gas stoves, electric cookers, mixers, grinders, and microwave ovens. These make cooking faster and easier. Traditional practices are more environment-friendly as they use renewable fuels like wood and cow dung. However, modern practices are more convenient and save time. Both have their advantages and disadvantages. The key is to balance tradition with modernity and adopt practices that are healthy and sustainable.

Now, Question 3: A teacher says that good food may act as medicine. Ravi is curious about this statement and has some questions for his teacher. List at least two questions that he can ask.

Students, this is a great statement. Good food can indeed act as medicine because it prevents diseases and helps our body stay healthy. Here are some questions Ravi can ask: First, what specific foods can help prevent common diseases? Second, how does eating the right food help our body fight infections? Third, can eating unhealthy food cause diseases? Fourth, how long does it take for good food to show its effects on our health?

Now, Question 4: Not all delicious foods are necessarily healthy, while not all nutritious foods are always enjoyable. Share your thoughts along with a few examples.

Students, this is so true! Delicious foods are not always healthy. For example, junk foods like chips, burgers, and ice creams taste delicious but are high in sugar, fat, and salt. They can cause obesity and other health problems if eaten frequently. On the other hand, nutritious foods like green leafy vegetables, bitter gourd, and ragi may not be very tasty or enjoyable for everyone, but they are extremely healthy and provide essential nutrients. So we should try to make healthy foods tasty by cooking them in interesting ways, and we should limit our intake of junk foods.

Now, Question 5: Medu does not eat vegetables but enjoys biscuits, noodles and white bread. He often has stomach ache and constipation. What changes should he make in his diet to get rid of these problems? Explain your answer.

Students, Medu's problems are stomach ache and constipation. These are likely due to lack of dietary fibre in his diet. Biscuits, noodles, and white bread are all processed foods that are low in fibre. To solve this problem, Medu should start eating vegetables, fruits, and whole grains. These foods are rich in dietary fibre or roughage, which helps in smooth digestion and prevents constipation. He should also reduce his intake of biscuits, noodles, and white bread. Including pulses and nuts in his diet will also help. If he starts eating a balanced diet with plenty of fibre, his digestive system will improve, and his stomach ache and constipation will go away.

Now, Question 6: Reshma had trouble seeing things in dim light. The doctor tested her eyesight and prescribed a particular vitamin supplement. He also advised her to include a few food items in her diet.

(i) Which deficiency disease is she suffering from?

Students, Reshma has trouble seeing things in dim light. This is a symptom of night blindness, which is caused by deficiency of Vitamin A.

(ii) Which food component may be lacking in her diet?

The food component lacking is Vitamin A.

(iii) Suggest some food items that she should include in her diet to overcome this problem (any four).

She should include foods rich in Vitamin A, such as carrot, papaya, mango, and milk. These are all good sources of Vitamin A that will help improve her vision.

Now, Question 7: You are provided the following: (i) Canned fruit juice, (ii) Fresh fruit juice, (iii) Fresh fruit. Which one would you prefer and why?

Students, I would prefer fresh fruit. Here's why: Fresh fruit contains all the natural nutrients, vitamins, and fibre as they are found in nature. When we make fresh fruit juice at home, we might lose some fibre and nutrients during the process. Canned fruit juice often contains added sugar and preservatives, which are not healthy. Also, the process of canning may destroy some vitamins. So, fresh fruit is the best choice because it provides complete nutrition in the most natural form.

Now, Question 8: Gourav got a fracture in his leg. His doctor aligned the bones and put on a plaster. The doctor also gave him calcium tablets. On the second visit, the doctor gave him Vitamin D syrup along with calcium tablets. Refer to Fig. 3.5 and answer the following questions:

(i) Why did the doctor give calcium tablets to Gourav?

Students, calcium is essential for bone health. When someone has a fracture, their body needs calcium to help heal the bone. So the doctor gave calcium tablets to help the bone heal faster and become stronger.

(ii) On the second visit, why did the doctor give Vitamin D syrup along with calcium tablets?

Vitamin D helps the body absorb calcium. Without enough Vitamin D, the calcium we eat or take as tablets cannot be properly absorbed by our body. So the doctor gave Vitamin D syrup along with calcium tablets to ensure that the calcium is properly absorbed and used for bone healing.

(iii) What question arises in your mind about the choices made by the doctor in giving the medicines?

A good question would be: Why didn't the doctor give Vitamin D from the first visit? Or, can we get Vitamin D from sunlight instead of medicine? The answer is that Vitamin D can be produced by our body when we expose our skin to sunlight. However, in some cases, especially when someone is recovering from an injury, the doctor may prescribe supplements to ensure sufficient Vitamin D for proper calcium absorption.

Now, Question 9: Sugar is an example of carbohydrates. Sugar is tested with iodine solution but it does not change to blue-black colour. What can be a possible reason?

Students, this is a great observation! Sugar is a carbohydrate, but it is not starch. The iodine test specifically tests for starch, not for all carbohydrates. Sugar is a simple carbohydrate, while starch is a complex carbohydrate. Iodine reacts only with starch to give a blue-black colour. Since sugar does not contain starch, it does not change colour when tested with iodine. This is why sugar does not give the blue-black colour with iodine.

Now, Question 10: What do you think of Raman's statement, "All starches are carbohydrates but not all carbohydrates are starches." Describe the design of an activity to test your answer.

Students, Raman's statement is absolutely correct! All starches are carbohydrates because starch is a type of carbohydrate. But not all carbohydrates are starch. There are other carbohydrates like sugar, glucose, and cellulose. To test this, we can design an activity: Take different food items like rice, potato, sugar, honey, and bread. Test each with iodine solution. Rice and potato will turn blue-black because they contain starch. Sugar and honey will not change colour because they do not contain starch. This shows that while starch is a carbohydrate, there are other carbohydrates that are not starch.

Now, Question 11: While using iodine in the laboratory, a few drops of iodine fell on Mishti's socks and a few fell on her teacher's saree. The drops of iodine on the saree turned blue-black while the colour on the socks did not change. What can be a possible reason?

Students, this is interesting! The saree probably had some starch in it, maybe from the starch used while ironing or from the fabric itself. So when iodine fell on it, it reacted with the starch and turned blue-black. Mishti's socks probably did not contain any starch, so there was no reaction. This shows that the iodine test works on materials containing starch, not just on food items.

Now, Question 12: Why are millets considered a healthy choice of food? Can eating just millets suffice for the nutritional requirements of the body? Discuss.

Students, millets like jowar, bajra, and ragi are considered healthy because they are rich in vitamins, minerals, iron, calcium, and dietary fibres. They are also called nutri-cereals because they provide most of the nutrients required for the normal functioning of our bodies. They can be easily cultivated in different climatic conditions, making them accessible and affordable.

However, eating just millets cannot suffice for all nutritional requirements. Our body needs a variety of nutrients — carbohydrates for energy, proteins for growth and repair, fats for stored energy, vitamins and minerals for protection against diseases, and fibre for digestion. No single food can provide all these nutrients. That is why we need a balanced diet that includes a variety of foods like cereals, pulses, vegetables, fruits, milk, and nuts. Millets should be a part of our diet, but they should be combined with other foods to ensure complete nutrition.

Now, Question 13: You are given a sample of a solution. How would you check the possibility of it being an iodine solution?

Students, to check if a solution is iodine solution, we can test it with starch. Take a small amount of the solution and put a few drops on a substance that contains starch, like a piece of potato or bread. If the solution is iodine, it will turn blue-black when it touches the starch. Alternatively, we can mix the solution with a starch solution. If it turns blue-black, it confirms that the solution is iodine.

Now, students, we have covered all the questions in the exercises. Let me now give you a comprehensive summary of everything we have learned in this chapter.

In this chapter, we learned that:

People across India eat diverse types of food containing various food components. The choice of food may vary according to the cultivation of food crops in a region, taste preferences, culture, and traditions.

Culinary practices have changed over time. There is a significant difference between traditional and modern methods of cooking food. Earlier, people used chulhas and sil-battas, but now we use gas stoves and electrical grinders.

Food provides us energy, supports growth, repairs our bodies, and protects us from diseases.

The major nutrients in our food are carbohydrates, fats, proteins, vitamins, and minerals. In addition, food also contains dietary fibres (roughage) and water.

Carbohydrates and fats are primary energy sources, while proteins are body-building nutrients.

Vitamins and minerals strengthen our body, protect us from infections, and keep us healthy. Deficiency of these can lead to diseases like scurvy (Vitamin C deficiency), goitre (iodine deficiency), beriberi (Vitamin B1 deficiency), rickets (Vitamin D deficiency), and anaemia (iron deficiency).

A balanced diet provides all the essential nutrients in the right quantities, along with adequate roughage and water.

Junk foods are unhealthy as they contain high levels of sugar and fats but little protein, minerals, vitamins, and dietary fibres.

Millets are known as nutri-cereals as they provide most of the nutrients required for the normal functioning of our bodies. They can be easily cultivated in different climatic conditions.

Eating food that is locally grown and plant-based, to the extent possible, is not only healthy for our bodies but also good for our environment and our planet.

The distance travelled by a food item, from the place of its production to the consumer, is called food miles. We must aim to minimise food miles.

We should never waste food and only take as much as we can consume.

Students, this is the end of our lesson. I hope you have understood everything about mindful eating and the importance of a balanced diet. Remember, food is not just something we eat for pleasure — it is the fuel that powers our body, the building blocks that help us grow, and the protection that keeps us healthy. So eat wisely, eat healthily, and stay happy!

Thank you for listening so patiently. Keep studying and stay healthy!