Revision sheet · night-before
Mindful Eating: A Path to a Healthy Body
Read top to bottom — it follows the order of the chapter. Tick each section off as you finish it.
1 · Food and culinary practices
- Food choice depends on local crops, taste, culture and traditions.
- Chulha → gas stove; sil-batta → mixer — due to technology, transport, communication.
2 · Nutrients and their jobs
Learn this groupingAsked in almost every test.
| Group | Nutrient | Sources |
|---|---|---|
| Energy-giving | Carbohydrates | Rice, wheat, maize, potato, banana |
| Energy-giving (stored) | Fats | Nuts, seeds, oils, ghee, butter |
| Body-building | Proteins | Dals, beans, soya, milk, paneer, egg |
| Protective | Vitamins, minerals | Fruits, vegetables, milk |
| No nutrients, still needed | Roughage | Leafy vegetables, fruits, whole grains |
3 · Deficiency diseases
| Lack of | Disease | Key symptom |
|---|---|---|
| Vitamin A | Night blindness | Poor vision in dim light |
| Vitamin B₁ | Beriberi | Swelling, tingling in hands/feet |
| Vitamin C | Scurvy | Bleeding gums, slow wound healing |
| Vitamin D | Rickets | Soft, bent bones |
| Iodine | Goitre | Swelling at front of neck |
| Iron | Anaemia | Weakness, breathlessness |
| Calcium | Bone & tooth decay | Weak bones |
4 · Food tests
- Starch: iodine → blue-black.
- Fat: paper → oily, translucent patch.
- Protein: copper sulphate + caustic soda → violet.
Watch outSugar is a carbohydrate but not starch, so it does not turn blue-black with iodine.
5 · Balanced diet, millets, junk food
- Balanced diet = all nutrients + roughage + water, right amounts. Needs vary with age, gender, activity, health.
- Millets: jowar, bajra, ragi, sanwa — nutri-cereals.
- Junk food: high sugar & fat, low protein/vitamins/fibre → obesity.
- Fortification (iodised salt); FSSAI regulates food safety.
6 · Food miles and history
- Food miles = distance from farmer to consumer; eat local.
- James Lind, 1746 — lemons/oranges cured scurvy in sailors.
- 1960s goitre in Himalayan region & northern plains → iodised salt.
- C. Gopalan (1918–2019) — 500+ Indian foods analysed → Mid Day Meal (2002) → PM POSHAN.
7 · 10 facts most likely to be asked
- Carbohydrates are the primary source of energy.
- Proteins are body-building foods.
- Vitamins and minerals are protective foods.
- Starch + iodine → blue-black.
- Protein test → violet colour.
- Vitamin C deficiency → scurvy; Vitamin D → rickets.
- Iodine deficiency → goitre; iron → anaemia.
- Vitamin D is made in the body in sunlight.
- Millets (jowar, bajra, ragi, sanwa) are nutri-cereals.
- Food miles = distance from farm to plate.
Common mistakes to avoid
Don't lose marks here
- Saying roughage gives nutrients — it gives none, but it is still essential.
- Mixing up the test colours — blue-black = starch, violet = protein.
- Saying sugar turns blue-black with iodine — only starch does.
- Writing Vitamin C → rickets — it is scurvy; rickets is Vitamin D.
- Washing vegetables after cutting — wash before, to keep vitamins.
- Thinking a balanced diet means "eat equal amounts of everything" — it means right amounts for your needs.