NCERT Class 10 Health and Physical Education Chapter 9 Dietary Considerations and Food Quality

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NCERT Class 10 Health and Physical Education Chapter 9 Dietary Considerations and Food Quality

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Dietary Considerations and Food Quality

Chapter: 9

ASSESSMENT

Activity 9.1 (Page 165)

1. Plan a meal (lunch or dinner) including some food from each food group.

Ans: A balanced dietary plan should include food from the five food groups to achieve an optimal level of fitness.

Lunch Plan:

(i) Cereals: Chapatti or Rice

(ii) Pulses/Meat: Dal (Lentils)

(iii) Vegetables: Spinach and Potato vegetable

(iv) Dairy: Raita or Curd

(v) Fruits: A seasonal fruit like Apple or Banana

2. Record your one day diet. Analyse each food preparation according to the food group. How could you improve your diet for the missing nutrients?

Ans: In my one-day diet, I consumed bread and butter for breakfast, rice and dal for lunch, and pasta for dinner. Analyzing this based on the five food groups, my diet is rich in carbohydrates and fats but lacks sufficient vitamins, minerals, and proteins. To improve my diet for the missing nutrients, I should add whole grains, seasonal fruits, green leafy vegetables, and dairy products like milk or curd.

Activity 9.2 (Page 168)

1. Ramesh plans to make chapatti, dal, spinach vegetable, raita and a sweet for himself and his wife; while Mahima consumes missi roti, mint chutney and buttermilk as she has go to work as a labor in an industry. Compare and evaluate their meals.

Ans: Energy and nutrient requirements vary heavily with physical activity. Mahima works as a laborer in an industry, which is a heavy-duty task requiring higher energy and nutrients, whereas Ramesh presumably has a normal or sedentary routine. However, Mahima’s meal (missi roti, mint chutney, buttermilk) has fewer energy-dense and protein-rich items compared to Ramesh’s meal (chapatti, dal, spinach, raita, sweet). Mahima should improve her diet by including more energy and protein-rich foods (like whole foods, nuts, and lentils) to meet the high physical demands of her labor.

2. Name five food items you started eating after seeing the advertisements. Explain good and bad features about each of them. What feature in the advertisement attracted you the most?

Ans: I started eating packaged noodles, ready-to-eat pasta, flavored potato chips, sweetened fruit juices, and protein bars.

Good features: They are easily available, time-saving, and satisfy sensory appeals like taste and flavor.

Bad features: On regular use, processed and packaged foods can turn out to be costly, less nutritious, and unhealthy, often leading to weight gain.

Attractive features in Ads: The advertisements attracted me mostly because these foods were offered on discount, came with free gifts, or looked very appealing visually.

Activity 9.3 (Page 169)

1. Make a diet plan for your team participating in football in Meghalaya, giving suitable justifications.

Ans: Football is an intensive sport requiring high endurance and energy.

(i) Carbohydrates (5-10g/kg body weight): Foods like baked potatoes, rice, bread, and bananas should be given 2-4 hours before the match for quick energy release and stamina.

(ii) Proteins (1.2-2.0g/kg body weight): Eggs, low-fat dairy products, soy, and beans should be included (especially post-match) for muscle repair and preventing fatigue.

(iii) Vitamins/Minerals & Fats: Colorful fruits, vegetables, and a small amount of nuts/seeds (omega-3) should be added for antioxidants, immunity, and maintaining vigor.

(iv) Hydration: 2-6 liters of water, along with glucose, salt, coconut water, or fruit juices, is crucial to prevent dehydration, muscle cramps, and fatigue.

2. Your physical education teacher must be planning events for sports day. Note down the diets he or she suggests to you. Relate all in terms of food groups and give your suggestions in terms of suitability to the game you are playing.

Ans: The PE teacher suggested eating bananas, boiled eggs, and drinking plenty of water.

(i) Relation to food groups: Bananas belong to the fruit group and are an excellent source of easily digestible carbohydrates for quick energy. Eggs belong to the protein group, providing high-quality protein for muscle building and repair.

(ii) Suggestion: Since I am participating in long-distance running (an endurance event), I would suggest ensuring a 3:1 or 4:1 ratio of carbohydrates to proteins for better utilization and adding electrolyte-rich fluids (like coconut water) to maintain hydration.

Activity 9.4 (Page 171)

1. Visit to nearby market, select any 10 food items and report food quality based on the check points above.

Ans: When checking the food quality of items in the market, we must evaluate them based on physical examination and labels. We should check fruits and vegetables for cuts, bruises, foul smell, discoloration, and wrinkles. For other items, we must check for any foreign materials, dirt, or signs of insect/pest infestation. We must also ensure we do not buy loose items like flours, oil, or spices to avoid adulteration.

2. Collect 10 packaged foods and record five points reflecting the food quality in each.

Ans: For packaged foods, the 5 points reflecting quality are:

(i) Presence of a quality standard mark like FSSAI code, AGMARK, or ISI.

(ii) The seal of the packet or lid is intact, and the container is not bulging.

(iii) The manufacturing date and expiry/”best before” date.

(iv) The list of ingredients and permitted colors/preservatives.

(v) Specific information on safety and directions for use.

3. If you have found low quality food then what you would do?

Ans: If I find low-quality or suspected adulterated food, I will not buy or consume it. I will make others aware of it and lodge a complaint with the ‘Prevention of Food Adulteration Department’ or consumer court. I will also preserve the grocery bills, as they are needed to lodge a formal complaint against the shopkeeper or company.

Activity 9.5 (Page 172)

1. Collect five perishable food items and leave them at room temperature. Also store the same five food items in the refrigerator. Record the changes in food items kept in both places and assess them in terms of food quality.

Ans: Perishable items like milk, meat, and green leafy vegetables spoil very quickly at room temperature (within hours to 1-2 days) due to high moisture and temperature accelerating microbial growth. They will develop a foul smell, discoloration, and lose visual appeal. However, the items kept in the refrigerator will remain safe for a longer duration because low temperatures limit enzymatic and microbial activities, preserving their quality.

2. Write five semiperishable and five non-perishable food items you regularly use in your diet.

Ans: Semi-perishable food items: (Remain fresh for about 5-7 days) Potatoes, onions, apples, tomatoes, and spinach (some vegetables and fruits).

Non-perishable food items: (Remain fresh for more than a month) Rice (grains), sugar, oil, dals (pulses), and wheat flour.

3. Government of India has developed five booklets on food safety. Search on the portal (www.snfportal. in) and record 10 points to prevent food spoilage which can be followed in day-to-day life.

Ans: Here are 10 points to prevent food spoilage that can be followed in day-to-day life:

(i) Wash your hands thoroughly before handling or preparing food.

(ii) Keep raw and cooked foods separate to avoid cross-contamination.

(iii) Store perishable foods (milk, meat, fruits, vegetables) in the refrigerator.

(iv) Keep cooked food covered to protect it from dust, insects, and germs.

(v) Do not leave cooked food at room temperature for a long time.

(vi) Check the expiry date and “best before” date before using packaged foods.

(vii) Store dry foods like grains and pulses in clean, dry, airtight containers.

(viii) Wash fruits and vegetables with clean running water before eating or cooking.

(ix) Use clean utensils and maintain kitchen hygiene while preparing food.

(x) Reheat leftover food properly before eating and discard spoiled food immediately.

Activity 9.6 (Page 173)

1. Choose three preserved foods prepared at your home and another three from the market. Identify the method of food preservation in each and the preservative used, if any. Classify the preservative as natural or chemical.

Ans: Home prepared:

(i) Mango Pickle: Preserved by Salt, Spices, and Oil (Natural preservatives).

(ii) Potato Chips (Sun-dried): Preserved by Drying/Dehydration (Moisture removal).

(iii) Boiled Milk: Preserved by Heat treatment/Boiling.

Market bought:

(i) Fruit Jam: Preserved by Sugar (Natural preservative).

(ii) Tomato Ketchup: Preserved by Sodium Benzoate (Chemical preservative).

(iii) Pineapple Squash: Preserved by Potassium Meta bisulphite / KMS (Chemical preservative).

2. Identify one preservative for each: lemon pickle, guava jelly, frozen peas, pineapple squash and bread.

Ans: (i) Lemon pickle: Salt, spices, and oil.

(ii) Guava jelly: Sugar.

(iii) Frozen peas: Low temperature/Freezing (this is a method, not an added ingredient).

(iv) Pineapple squash: Potassium Meta bisulphite (KMS) or Sodium Benzoate.

(v) Bread: Calcium Propionate

Activity 9.7 (Page 177)

1. Search any two cases of food adulteration (personal experience, news item, internet, etc.), identify adulterant and its effect on health.

Ans: Case 1: Milk adulterated with contaminated water. Consuming this can cause symptoms like diarrhea, vomiting, and abdominal cramps.

Case 2: Dal (Arhar) adulterated with Metanil Yellow (an artificial color). Consuming harmful chemical adulterants can distort the digestive and nervous systems, and may lead to liver disorders, brain damage, or cancer.

2. Whom can you approach when you see fungus on bread; suspect water in milk or find ice cream sold after the expiry date?

Ans: If I see fungus on bread, suspect water in milk, or find ice cream sold after its expiry date, I will first of all not consume it and warn others about it. Then, I can take the following steps:

(i) I will approach the shopkeeper or store-keeper to complain about the bad quality product and show them the proof.

(ii) If they don’t take action, I can approach the ‘Prevention of Food Adulteration Department’ in my city, town, or district to lodge a formal complaint.

(iii) I can also go to the Consumer Court under the Food Safety and Standards Act to file a complaint against the company or the shopkeeper.

(iv) Additionally, I can complain online on the National Consumer Helpline website (http://nationalconsumerhelpline.in/foodSafety.aspx).

Activity 9.8 (Page 178)

1. Find out one herbal formulation suitable for home gardening.

Ans: Neem Oil Spray (Herbal Formulation):

(i) Mix 5 ml neem oil with 1 litre of water and add a few drops of liquid soap.

(ii) Spray it on plants once a week.

(iii) It helps control insects like aphids, whiteflies, and mealybugs.

(iv) It is eco-friendly and safe for home gardening.

2. Find out good practices of use of pesticides.

Ans: Good practices for pesticide use include:

(i) Read and follow the instructions on the pesticide label carefully.