Class 6 Science • Chapter 3

MINDFUL EATING: A Path to a Healthy Body

Ancient Wisdom (Subhashita):

"Hitabhuk, Mitabhuk, Ritabhuk" → One who eats wholesome food, in moderate quantities, appropriate to season, time, and place.

• Taittirīya Upanishad: 'annena jātāni jīvanti' (Food gives life to living beings)

1. Diversity & Culinary Change

Sec 3.1

Food choices vary across states depending on local soil, climate, crops, and culture.

State Crops Traditional Dishes Beverage
Punjab Wheat, Maize Makki roti, Sarson saag Lassi, Chhach
Karnataka Rice, Ragi, Urad Idli, Dosa, Ragi mudde Coffee, Buttermilk
Manipur Rice, Bamboo Eromba, Utti, Kangsoi Black Tea

Culinary Practices: Old vs Modern

Traditional

  • Chulha (Wood stove)
  • Sil-batta (Stone grinder)
  • Slow, manual cooking

Modern

  • Gas Stove / Induction
  • Electric Grinder
  • Fast, automated prep

Drivers of change: Technology, faster transport, communication.

2. Energy & Body Building

Sec 3.2

Carbohydrates

Energy-Giving

Primary source of immediate energy (e.g., Glucose for runners).

Sources: Rice, Wheat, Potato, Sweet Potato, Banana, Maize, Sugarcane.

Fats

Stored Energy

Provides reserve energy & keeps body warm (e.g. Laddoos in winter).

Sources: Ghee, Butter, Nuts (Almonds, Walnuts), Seeds, Oils, Cream.
Polar Bears: Store thick fat layer under skin for months-long winter hibernation!

Proteins

Body-Building

Essential for growth, muscle repair & tissue development.

Plant: Pulses, Beans, Peas, Soya bean, Mushrooms.
Animal: Milk, Paneer, Fish, Eggs, Meat.

3. Protective Nutrients

Sec 3.2

Required in small amounts to protect body against diseases and maintain health.

Nutrient Main Function Deficiency
Vit A Healthy eyes & skin Night Blindness
Vit B1 Heart & muscle support Beriberi
Vit C Fights diseases, wound healing Scurvy (Bleeding gums)
Vit D Calcium absorption for bones Rickets (Soft bones)
Calcium Strong bones & teeth Bone/Tooth decay
Iodine Physical/mental growth Goitre (Neck swelling)
Iron Blood component (Haemoglobin) Anaemia (Weakness)
Case 1 (1746): James Lind found citrus fruits (lemons/oranges) cured sailors' Scurvy.
Case 2 (1960s): Himalayan neck swelling cured by fortifying salt with iodine → Iodised Salt.

Vit D made naturally in body via sunlight!

4. Food Testing Lab Cheat

Sec 3.3
1. Starch Test Dilute Iodine Solution

Food + 2-3 drops Dilute Iodine Solution

Positive Result → Turns BLUE-BLACK
2. Fat Test Paper Press

Wrap food in paper & crush gently (dry if wet).

Positive Result → OILY TRANSLUCENT PATCH
3. Protein Test CuSO4 + Caustic Soda

Food Paste + 2 drops Copper Sulphate + 10 drops Caustic Soda

Positive Result → Turns VIOLET / PURPLE
Safety Precaution: Chemicals are harmful! Do not touch skin, taste or smell reagents. Wash immediately if spilled.

5. Roughage, Water & Diet

Sec 3.4

Roughage (Fibre)

  • No nutrients directly
  • Helps bowel movement & prevents constipation
  • Sources: Fruits, veggies, whole grains, pulses

Water

  • Absorbs nutrients
  • Flushes waste via sweat & urine
  • Essential for body balance

What is a Balanced Diet?

A diet containing ALL essential nutrients (carbs, fats, proteins, vitamins, minerals) in the right proportion, along with roughage & water.

Nutritional Comparison (Per 100g):

Potato Chips (Junk)

Calories: 536 kcal

Fats: 35.0g | Fibre: 4.8g

High calories/fat, leads to obesity.

Roasted Chana

Calories: 355 kcal

Fats: 6.26g | Fibre: 16.8g

High protein & fibre!

FSSAI: Regulates food safety & fortification in India.

6. Millets & Food Miles

Sec 3.5 - 3.6

Millets (Nutri-Cereals)

Indigenous small grains, easy to cultivate in diverse climates, highly nutritious!

Jowar Bajra Ragi Sanwa (Barnyard)

Food Miles: Farm to Plate

Distance food travels from producer to consumer.

1. Farm Growth → 2. Threshing/Winnowing
→ 3. Storage & Grinding → 4. Transport to Market
Why reduce food miles? Reduces transport cost & pollution, supports local farmers, keeps food fresh & healthy!

Dr. Coluthur Gopalan (1918–2019)

Pioneer of nutrition research in India. Tested 500+ Indian foods & laid groundwork for Mid-Day Meal Scheme (PM POSHAN).