5.1  Balanced Diet

Multiple Choice Questions

In which of the following food groups ‘Sugar and Jaggery’ come under?    (CBSE TBQ)

(a) Protective or regulatory foods

(b) Energy giving foods

(c) Body building foods

(d) Immunity boosters foods

Nutrition is _________ substance.     (CBSE TBQ)

(a) Biological

(b) Chemical

(c) Energy

(d) Mechanical

The main source of Vitamin C is (5.1)    (CBSE 2020)

(a) Guava

(b) Egg

(c) Milk

(d) Banana

What is the other name for Vitamin B2? (5.1)    (SQP Term-I, 2021-22)

(a) Niacin

(b) Thiamin

(c) Folic acid

(d) Riboflavin

 

Very Short Answer Type Questions (1 Mark)

Fats are derived from two sources. Name them. (5.1)   (CBSE 2017)

Ans. • Animals sources : Ghee, Butter, Curd, Fish Oil, Milk, Meat, Egg.

• Vegetable Sources : Soyabean, Olive, Mustard, Coconut, Groundnut, etc.

What are food supplements ? (5.1)                 (SQP 2015-16)

Ans.  • Food supplements can help fill in nutrient gaps and support overall health and well-being.

• It’s important to note that food supplements are regulated by government agencies to ensure their safety and quality.

 

Short Answer Type-I Questions (2/3 Marks)

Define nutrition.     (CBSE TBQ)

Ans.  

• Nutrition is the science of food and the study of the process that includes everything that happens to food from the time it is eaten until it is used for various functions in the body.
• It involves the ingestion, digestion, absorption, utilization, and assimilation of nutrients present in food.
• Nutrition is essential for providing energy, regulating body activities, and supporting growth and development.

Write down the importance of balance diet.         (CBSE TBQ)

Ans.  

• A balanced diet is important because it provides all the necessary nutrients in the right amounts and proportions for the body to function properly.
• It ensures that the body gets enough calories, minerals, vitamins, and other nutrients to meet its needs.
• A balanced diet also helps in maintaining a healthy weight, preventing nutrient deficiencies, and reducing the risk of chronic diseases.
• Additionally, it promotes proper growth and development, supports the immune system, and improves overall health and well-being.

Define balanced diet. Explain any four micro-nutrients. (5.1)      (CBSE 2020)

Ans.  Balanced diet : A diet which consist of all the essential food constituents like proteins, carbohydrates, fats, vitamins and water in correct proportion.

Four micro-nutrients and their importance in a balanced diet are :

1. Manganese : Manganese is important as it is part of many enzymes in the body. It is widespread in foods, especially plant foods.

2. Fluoride : Fluoride is involved in the formation of bones and teeth and helps prevent tooth decay. It can be found in drinking water (either fluoridated or naturally containing fluoride), fish, and most teas.

3. Chromium : Chromium works closely with insulin to regulate blood sugar (glucose) levels. It can be found in organ meats, especially liver, whole grains, nuts, and cheese.

4. Molybdenum : Molybdenum is part of some enzymes in the body. It can be found in pulses, breads and grains, green leafy vegetables, milk, and liver.

Describe the considerations in meal intake which should be taken before, during and after the competition? (5.1)   (SQP 2015-16)

Ans.  

• Before a competition, the meal intake should consist of high-carbohydrate, moderate protein, low fiber, and low-fat foods.
• It should provide 500-1000 kcal and be consumed 2-4 hours before exercise.
• During a competition, it is important to maintain optimal hydration by consuming sufficient fluids and electrolytes.
• Replacing fluids lost during exercise should begin during exercise and continue after exercise ends.
• After a competition, athletes benefit from consuming high carbohydrate foods to replenish glycogen energy stores in the muscles.
• A balanced meal that includes carbohydrates and good quality protein should be consumed within two hours after the event.

 

Short Answer Type-II Question (4 Marks)

What do you understand by a balanced diet?      (CBSE TBQ)

Ans.  

• A balanced diet refers to a diet that includes a variety of foods from all the different food groups in appropriate quantities and proportions.
• It is important to consume a balanced diet in order to get all the necessary nutrients in the right amounts.
• This means that each meal should include foods from the energy-giving, body-building, and protective/regulatory groups.
• By including foods from all the food groups, a balanced diet ensures that the body receives adequate calories, minerals, vitamins, and other nutrients.
• It also allows for a small provision of extra nutrients to withstand periods of leanness when adequate food or a particular nutrient is not consumed.
• Additionally, the balance and interaction of nutrients should be considered, as certain foods can promote or hinder the absorption of nutrients.

 

Long Answer Type Questions (5 Marks)

Diet for sportspersons are important. What should be the aims of preparing diet for sportsperson ? (5.1)         (CBSE 2015)

Ans.  The aims of preparing a diet for sportspersons are :

1. To meet the nutritional demands of athletes and support their overall health.
2. To provide the necessary nutrients for repair and recovery of the body.
3. To help athletes achieve their body composition goals.
4. To improve performance, delay fatigue, and speed up recovery.
5. To ensure proper hydration before, during, and after exercise.
6. To enhance physiological adaptations during training.
7. To prevent deficiencies or excesses of nutrients that can negatively impact performance.
8. To provide vitamins and minerals in higher amounts to meet the increased energy needs and combat free radicals.
9. To fuel up glycogen stores and maintain proper hydration before exercise or competition.
10. To provide a comfortable gastrointestinal state for optimal sports performance.

Explain any five factors affecting balanced diet. (5.1) (CBSE 2013)

Ans.  Five factors that can affect a balanced diet are :

1. Availability of food : The availability of different types of food can impact the variety and balance of a diet. If certain food groups or nutrients are not easily accessible, it can be challenging to maintain a balanced diet.

2. Cultural and personal preferences : Cultural and personal preferences can influence food choices and the types of foods included in a diet. Different cultures have different dietary traditions and preferences, which can affect the balance of nutrients in a diet.

3. Socioeconomic status : Socioeconomic status can impact the affordability and accessibility of nutritious foods. Individuals with lower socioeconomic status may have limited resources to purchase a variety of healthy foods, which can affect the balance of their diet.

4. Knowledge and education : Knowledge and education about nutrition and the importance of a balanced diet can influence food choices. Individuals who are well-informed about nutrition are more likely to make healthier food choices and maintain a balanced diet.

5. Lifestyle and daily routines : Lifestyle factors such as work schedules, physical activity levels, and eating habits can affect the balance of a diet. Busy schedules or irregular eating patterns may lead to a lack of variety and imbalance in nutrient intake.

What is balanced diet ? Elucidate its any four constituents.  (5.1)     (CBSE 2013, Comptt.)

Ans. Balanced diet :

• A balanced diet can be defined as one which contains different types of foods in such quantities and proportions that the need for calories, minerals, vitamins, and other nutrients is adequately met.
• It includes foods from all the food groups in the right amounts and proportions to ensure that all essential nutrients are supplied in adequate quantities.
• A balanced diet also takes into consideration the action and interaction of nutrients and promotes the absorption of certain nutrients while hindering the absorption of others.
• The four constituents of a balanced diet are carbohydrates, proteins, fats, and vitamins/minerals.

 

Case Study Questions (4 Marks)

1. It is important to consume a balanced diet in order to get all the nutrients in right amounts and right proportions. This means that in any given meal, foods from all the food groups should be included in such a manner that all the nutrients are supplied in adequate quantities. One has to ensure that each and every meal includes foods from the energy- giving, body building and protective/regulatory groups. eg., For breakfast include one source from energy giving foods (bread- 2 slices; jam), one food from body building foods (egg for non-vegetarians or paneer or sprouts for vegetarians along with milk) and any one or two foods from protective group (fruit/fruit juice). Similarly, for lunch and dinner different foods from these food groups can be chosen in a variety of combinations. This way, the diet would provide all essential nutrients and would become balanced.
Thus, a balanced diet can be defined as one which contains different types of foods in such quantities and proportions that the need for calories, minerals, vitamins and other nutrients is adequately met and a small provision is made for extra nutrients to withstand the period of leanness i.e., when adequate food or a particular nutrient is not consumed. 

What
Ans. C

2. NUTRITION : It is well known that food is essential for survival. Food refers to any substance that nourishes our body or in other words, it is anything that we can digest, absorb and utilize, for various physiological functions of the body including growth and development. Since the time of conception in the mother’s womb, providing energy for our sustenance, regulating activities of the body and repairing day to day wear and tear, the role of food is enormous. Food provides nutrition to the body. Nutrition is, thus, the science of food and a study of the process that includes everything that happens to food from the time it is eaten until it is used for various functions in the body. It is the scientifc study of foods and the nutrients therein; their action and interaction and balance, in health and diseases. It is the study of ingestion, digestion, absorption, utilization and assimilation of nutrients present in food. 

What
Ans. C

 

5.2  Macro and Micro Nutrients : Food sources and Functions

Multiple Choice Questions

Which is NOT a micronutrient ?      (CBSE TBQ)

(a)  Macro Minerals

(b) Trace Minerals

(c) Vitamins

(d) Protein

Which of the following is a water-soluble vitamin?    (CBSE TBQ)

(a)  Vitamin A

(b) Vitamin B

(c) Vitamin D

(d) Vitamin K

Iron is a part of    (CBSE TBQ)

(a) trace minerals

(b) macro minerals

(c) vitamins

(d) carbohydrate

Fats and oils come under :    (CBSE TBQ)

(a) protective or regulatory foods

(b) energy giving foods

(c) bodybuilding group

(d) routine foods

1 gram of fat provides    (CBSE TBQ)

(a) 3 kcal

(b) 4 Kcal

(c) 5 Kcal

(d) 9 Kcal

The food component present in sugar is (5.2) (CBSE 2020)

(a) fats

(b) protein

(c) vitamin

(d) carbohydrate

Which of the following is a group of macro-nutrients ? (5.2) (CBSE 2021, Comptt.)

(a) Carbohydrates, Fats, Protein

(b) Vitamins, Minerals, Water

(c) Fats, Fiber, Protein

(d) Minerals, Carbohydrates, Vitamins

Which one of the following is a food that is high in ‘fats’ ? (5.2) (CBSE 2020, Comptt.)

(a) Oranges

(b) Bread

(c) Red meat

(d) Tomatoes

The vitamins soluble in water are (5.2)    (CBSE 2020, Comptt.)

(a) Vitamin C and B

(b) Vitamin K and E

(c) Vitamin D and A

(d) All of the above

Which of the following is a micro-nutrient? (5.2) (SQP 2019-20)

(a) Carbohydrates

(b) Fats

(c) Water

(d) Vitamins

Which of the following is a macro mineral? (5.2) (SQP 2019-20)

(a) Iodine

(b) Iron

(c) Copper

(d) Calcium

Which amongst these is not a macro mineral? (5.2) (SQP Term-I, 2021-22)

(a) Calcium

(b) Potassium

(c) Phosphorus

(d) Iodine

Who discovered Vitamin-A ? (5.2)   (SQP Term-I, 2021-22)

(a) Dr. Mc Collum

(b) Dr. Coubertin

(c) Dr. J.B. Nash

(d) Dr. Harvard

What according to you is the main cause for night blindness? (5.2) (SQP Term-I, 2021-22)

(a) Deficiency of Vitamin E

(b) Deficiency of Vitamin C

(c) Deficiency of Vitamin A

(d) Deficiency of Vitamin D

What is the ratio of carbon, hydrogen and oxygen in carbohydrates? (5.2) (SQP Term-I, 2021-22)

(a) 1:2:1

(b) 2:2:1

(c) 2:1:1

(d) 1:2:2

Which statement is not true about protein? (5.2) (SQP Term-I, 2021-22)

(a) Protein forms new tissues

(b) Protein regulates the balance of water and acids

(c) Protein helps in production of hormones

(d) Protein makes antibodies

Jatin is a weightlifter in the 96 kg category. He has to participate in a weightlifting competition next week for which he is taking good care of his practice and diet. He has included all the essential nutrients in his diet. Based on this case, answer the following questions.

What do you think would be the most important component of Jatin’s diet?  (5.2)         (SQP Term-I, 2021-22)

(a) Proteins

(b) Carbohydrates

(c) Vitamins

(d) Minerals

Carbohydrates which are soluble in water and crystalline in structure. (5.2) (SQP 2022-23)

(a) Simple

(b) Complex

(c) Compound

(d) Complicated

Which amongst these is not a micro mineral? (5.2)   (SQP 2022-23)

(a) Iodine

(b) Magnesium

(c) Iron

(d) Copper

 

Match the Column (1 Mark)

Match the following : (5.2)    (SQP Term-I, 2021-22)

Column – I	Column – II
1. Vitamin B12	(a) Thiamin
2. Vitamin B3	(b) Biotin
3. Vitamin B7	(c) Cobalamin
4. Vitamin B1	(d) Niacin

(a) 4 3 1 2

(b) 2 3 4 1

(c) 1 2 3 4

(d) 3 4 2 1

Match the following vitamin with the disease caused due to their deficiency : (5.2)        (SQP Term-I, 2021-22)

Column – I	Column – II
1. Vitamin-A	(a) Rickets
2. Vitamin-B	(b) Night blindness
3. Vitamin-C	(c) Beri-beri
4. Vitamin-D	(d) Scurvy

(a) 4 3 2 1

(b) 4 1 2 3

(c) 3 2 4 1

(d) 3 4 1 2

 

Very Short Answer Type Questions (1 Mark)

Write briefly about ‘Micronutrients’. (5.2)   (CBSE 2019)

Ans.  Vitamin and minerals are commonly referred to as micro nutrients because human body requires small amount for survival and proper growth and development .

Various micro nutrients are vitamin A, B, C, D, E and K, minerals such as iron, calcium, magnesium, iodine etc.

Enlist two sources of calcium. (5.2)         (CBSE 2019, Delhi)

Ans.  Milk or any other dairy product –green leafy vegetables – Egg – Meat–fortified

Orange juice- soya bean- Almond- etc.

What are the micro-nutrients? (5.2)    (CBSE 2016, Outside)

Ans.  Micro-nutrients are nutrients required in small quantify.

(1) Vitamins : A, D, E, K, C, B Complex

(2) Minerals : Sodium, Calcium, Phosphorus, Potassium, Sulphur, Iron

(3) Trace elements : Copper, Iodine, Chromium, Cobalt    (Any two)

Explain the importance of fluid intake during competition ? (5.2)   (CBSE 2016, Outside)

Ans.  Importance of fluid intake :

1. To maintain water balance
2. Help to transport nutrients throughout the body
3. Help to remove waste from the body
4. Sustaining performance, preventing dehydration and avoiding injury.
5. Maintain blood sugar level and to delay fatigue.          (Any two)

Enlist two sources for calcium and iron separately. (5.2)   (CBSE 2015)

Ans.  Sources of Calcium :

1. Milk and Milk Products : Milk, cheese, yogurt, and other dairy products are rich sources of calcium.
2. Green Leafy Vegetables : Vegetables like spinach, kale, broccoli, and collard greens are also good sources of calcium.

Sources of Iron :

1. Organ Meats : Organ meats such as liver and kidney are high in iron content.
2. Red Meats : Beef, lamb, and pork are good sources of iron.

What are minerals ? (5.2)   (CBSE 2013)

Ans.  

• Minerals are inorganic substances that are essential for the proper functioning of the body.
• Examples of minerals include calcium, iron, zinc, iodine, and selenium.

Why is roughage considered as a necessary part of diet ?  (5.2)  (CBSE 2019, Comptt.)

Ans.  The importance of including roughage, also known as dietary fiber, in the diet is as follows:

1. Feeling of fullness
2. Smooth elimination of stool
3. Prevention of diseases
4. Weight control
5. Nutrient absorption

State what do you understand by Food Supplements. (5.2) (CBSE 2017, Comptt.)

Ans.  ……………………………

What are fats ?  (5.2)      (CBSE 2013, Comptt.)

Ans.  

• Fats are made up of fatty acids, which are the building blocks of fats and oils.
• The presence of different types of fatty acids determines whether a lipid is solid or liquid.

 

Short Answer Type-I Questions (2/3 Marks)

What are macronutrients ?  (CBSE TBQ)

Ans.  

• Macronutrients are nutrients that are required by the body in relatively large amounts.
• They include carbohydrates, proteins, and fats.
• These macronutrients provide energy to the body and play a significant role in various physiological functions.
• They are called “proximate principles” because they form the main bulk of the diet.
• Water is also considered a macronutrient, although it does not provide energy.

Explain the importance of fluid intake during a competition.              (CBSE TBQ)

Ans.  

• Fluid intake is important during a competition because it helps to maintain hydration and prevent dehydration.
• Proper hydration is crucial for optimal performance as it helps to regulate body temperature, sustain normal blood sugar levels, and delay fatigue.
• In addition to water, commercially available sports drinks with low sugar levels can also be consumed to replenish fluids and electrolytes lost during exercise.
• It is recommended to consume fluids at regular intervals, typically 150-250 ml every 15 minutes, depending on the intensity of exercise and environmental conditions.

Write the source of three micro and three macro minerals.    (CBSE TBQ)

Ans.  The sources of three micro minerals are :

1. Iron : Organ meats, red meats, fish, poultry, egg yolks, whole pulses and whole grain cereals, dried fruits, dark green leafy vegetables (mustard greens, bathua), iron-enriched breads and cereals, and fortified cereals.

2. Zinc : Meats, fish, poultry, whole grains, and vegetables.

3. Iodine : Seafood, foods grown in iodine-rich soil, iodized salt, bread, and dairy products.

The sources of three macro minerals are :

1. Sodium : Table salt, soy sauce, large amounts in processed foods, small amounts in milk, breads, green leafy vegetables, and unprocessed meats.

2. Potassium : Meats, milk, fresh fruits and vegetables, whole grains, and pulses.

3. Calcium : Milk and milk products, fish with bones (e.g., sardines), fortified soya milk, greens (broccoli, mustard leaves), and pulses.

What should be the basic nutrient in a weightlifter’s diet? Why?    (CBSE TBQ)

Ans.  The basic nutrient in a weightlifter’s diet is carbohydrates.

• Carbohydrates are important for weightlifters because they are the main source of energy for any physical activity.
• Weightlifting requires a lot of energy, and carbohydrates provide the fuel needed for intense workouts.
• They also help in replenishing glycogen stores in the muscles, which is essential for muscle recovery and growth.
• Additionally, carbohydrates help in maintaining stable blood sugar levels and preventing fatigue during training sessions.

*What should be the basic nutrient in a weightlifter’s diet and why?  (5.2)  (SQP 2022-23)

Ans.  Proteins :

• Proteins build and repair body cells — Milk and milk product
• Proteins form part of various enzymes, hormones, and antibodies —Fish, eggs, poultry, meat, legumes and grains
• Also provide energy (4 kcal/g)

Write briefly about protein as an essential component of diet. (5.2)  (CBSE 2016, Outside)

Ans.  Protein contains elements carbon, hydrogen, oxygen, nitrogen and sulphur. Protein helps in growth and building of new cells , and repair present cells, helps in formation of protoplasm source of protein with examples.

(a) Animal sources

(b) Plant sources

Briefly explain the functions and resources of three fat soluble vitamins. (5.2)    (CBSE 2015)

Ans.  The functions and sources of three fat-soluble vitamins are as follows :

1. Vitamin A :

• Functions : Needed for vision in dim light, healthy skin and mucous membranes, growth of skeletal and soft tissues, and immune system health.
• Sources : Animal sources (retinol) include milk, cheese, cream, butter, egg yolk, liver. Plant sources (beta-carotene) include dark green leafy vegetables, red and yellow fruits and vegetables (carrots, pumpkin, mangoes, papaya).

2. Vitamin D :

• Functions : Needed for proper absorption of calcium and phosphorus, and deposition of calcium and phosphorus in bones.
• Sources : Egg yolks, liver, fatty fish, and fortified foods. The skin can also produce vitamin D when exposed to sunlight.

3. Vitamin E :

• Functions : Acts as an antioxidant and protects cell walls.
• Sources : Polyunsaturated plant oils (soybean, corn, cottonseed, safflower), green leafy vegetables, wheat germ, whole-grain products, liver, egg yolks, nuts, and seeds.

Vitamins are essential for our energy levels and boost immune system. Comment. (5.2)          (CBSE 2020, Comptt.)

Ans.  The two major classes of vitamin are :

(1) Fat soluble vitamins : A, D, E, K

(2) Water soluble vitamins : B, C

Functions :

• They are needed for the health of mucous membranes and skin.
• Play a crucial role in normal vision.
• Help in digestion and increase appetite
• Prevent infection and diseases.
• Needed for formation of hemoglobin.
• Essential for normal functioning of skin, intestinal tract and nervous system.
• Help in formation of bones.
• Needed for normal cell division especially during pregnancy and infancy.
• Help in Blood clotting and healing of wounds.
• Protect the cell membrane and act as antioxidant. (Explain any three relevant points)

Discuss why protein is among the most important macronutrients. (5.2)   (CBSE 2020, Comptt.)

Ans.  Proteins are complex organic nitrogenous compounds.

• They are composed of carbon, hydrogen, oxygen and nitrogen in varying amounts. Made of polymer chains which include amino-acids.
• Plant sources of Protein : Pulses, beans, nuts, oilseeds etc.
• Animal sources of Protein : Milk, meat, egg, fish etc.
• They are basic nutrient in human diet.
• Proteins are body building nutrients — building blocks of body tissues.
• As a fuel, Protein provides as much energy density as carbohydrate — 4 calories per gram.
• Protein has very large molecules, so they cannot be directly absorbed in the blood.
• They are used to produce new tissues for growth, tissue repair, regulate and maintain body functions.
• Proteins are needed in synthesis of substances like anti-bodies, plasma proteins, hormones, enzymes, hemoglobin etc.     (Any 3 relevant points)

Describe various types of fats. What are the different sources of fats? (5.2) (SQP 2019-20)

Ans.  Fats : Fats and oils are important items in the diet of sportsmen. They contain carbon, hydrogen and oxygen. They are composed of fatty acids. Fats are a better source of energy than carbohydrates. Fat can be stored in the body. It is also known as fuel. Energy is produced by their burning process.

Dietary fats are derived from two main sources :

(a) Vegetable source : They include various edible oils like ground nut, mustard, cotton seed, coconut oil, rape seed etc.

(b) Animal source : They include butter, ghee, lard, fish oil, and certain marine fish oil such as cod-liver oil and sardine oil etc.

Functions :

(a) Fats improve the palatability of food. They are essential for the absorption of vitamins A, D, E and K.

(b) Fats are concentrated source of energy.

(c) Fats impart firmness to the tissues.

(d) Fats protect delicate organs against being injured.

Compare any three micro minerals on the basis of their sources and benefits. (5.2)       (SQP 2020-21)

Ans.  Micro minerals :

1. Iodine : hormones, growth, goitre, mental retardation (sea foods, salt, fish)
2. Iron : Anemia, (liver, dry fruits, banana)
3. Chromium : Insulin, diabetes (soyabean, black gram, barley)
4. Copper : hemoglobin (egg, pulses, green vegetable)    (any three)

Compare any three fat soluble vitamins on the basis of their sources and benefits. (5.2) (SQP 2020-21)

Ans.  Fat soluble vitamins : 

1. Vitamin A : Night blindness, Xerophthalmia (papaya, spinach, milk, curd, carrot)
2. Vitamin D : Teeth, bones, calcium (sunlight, milk, egg yolk)
3. Vitamin E : Fertility, adrenal gland, skin (fresh fruits, butter, cotton seeds)
4. Vitamin K : Clotting of blood, anemia (cauliflower, cabbage, spinach)        (any three)

What are carbohydrates? Differentiate between its types. (5.2) (SQP 2022-23)

Ans.  Carbohydrates are organic compounds made up of carbon, hydrogen, and oxygen. They are a major source of energy for the body, providing 4 calories per gram. Carbohydrates are found abundantly in plant foods.

There are three types of carbohydrates :

1. Monosaccharides : These are simple single units of sugars like glucose, fructose, and galactose.

2. Disaccharides : Disaccharides are formed when two monosaccharides are combined together. Examples include maltose (glucose + glucose), lactose (glucose + galactose), and sucrose (glucose + fructose).

3. Polysaccharides : Polysaccharides are made up of more than two units of monosaccharides joined together. They are also known as complex sugars and include starches and fiber (cellulose). Starches and fiber are found in whole grain cereals, rice, oats, potatoes, bread, legumes, corn, and flour

 

Short Answer Type-II Question (4 Marks)

Explain different types of nutrients and their sources. List the essential nutrients, their sources and functions. (CBSE TBQ)

Ans.  The different types of nutrients are macronutrients and micronutrients.

• Macronutrients are needed in larger amounts and include carbohydrates, proteins, fats, and water.
• Micronutrients are required in smaller amounts and include vitamins and minerals.

The essential nutrients, their sources, and functions are as follows:

Carbohydrates :

• Sources : Whole grain cereals, rice, oats, potatoes, bread, legumes, corn, and flour.
• Functions : Major source of energy for the body.

Proteins :

• Sources : Meat, poultry, fish, dairy products, eggs, legumes, nuts, and seeds.
• Functions : Building and repairing tissues, producing enzymes and hormones, and supporting the immune system.

Fats :

• Sources : Oils, butter, fatty fish, nuts, and seeds.
• Functions : Providing energy, insulating and protecting organs, and aiding in the absorption of fat-soluble vitamins.

Vitamins :

• Sources : Vitamin A – milk, cheese, eggs, liver, dark green leafy vegetables, and red and yellow fruits and vegetables. Vitamin D – egg yolks, liver, fatty fish, and fortified foods. Vitamin E – plant oils, green leafy vegetables, wheat germ, whole-grain products, liver, egg yolks, nuts, and seeds. Vitamin K – green leafy vegetables, cabbage, milk, and produced in the intestinal tract by bacteria.
• Functions : Vitamin A – vision, healthy skin, growth, and immune system health. Vitamin D – proper absorption and deposition of calcium and phosphorus in bones. Vitamin E – antioxidant and protects cell walls. Vitamin K – proper blood clotting.

Minerals :

• Sources : Macro-minerals – found in larger amounts in foods such as dairy products, meat, poultry, fish, whole grains, and fruits and vegetables. Micro-minerals – found in smaller amounts in foods such as nuts, seeds, legumes, and fortified foods.
• Functions : Macro-minerals – important for various physiological functions such as bone health, nerve function, and fluid balance. Micro-minerals – required in smaller amounts but still essential for various functions in the body.

Critically explain the use of dietary supplements in heavy dose for longer duration. Justify your answer with suitable examples.      (CBSE TBQ)

Ans.  

• The use of dietary supplements in heavy doses for longer durations can have both positive and negative effects on the body.
• It is important to critically evaluate the use of these supplements and consider the potential risks and benefits.
• However, it is important to note that excessive use of dietary supplements can have negative consequences.
• Taking supplements in heavy doses for extended periods of time can lead to nutrient imbalances and toxicity.
• It is also important to consider the quality and safety of dietary supplements.
• In conclusion, the use of dietary supplements in heavy doses for longer durations should be approached with caution.
• While they can be beneficial in addressing specific nutrient deficiencies, excessive use can lead to imbalances and toxicity.
• It is important to prioritize a balanced diet and consult with healthcare professionals to ensure safe and appropriate use of supplements.

 

Long Answer Type Questions (5 Marks)

Explain macro-nutrients and their role in our diet. (5.2)  (CBSE 2019)

Ans.  Macro-nutrients constitute the majority of an individual’s diet. They include fats, proteins, carbohydrates and water. It can be said that they are taken in large amount.

ROLE : Carbohydrates :

1. Act as major fuel for muscular contraction.
2. It provides the energy to our body.
3. It helps to maintain body weight and body temperature of the body
4. Important for different digestive operations in our body.

Fats :

1. It provides heat and energy to the body
2. It protects the body from extreme cold and hot climate
3. Helps in regulation of body temperature.
4. It also helps to protect internal organs of the body.

Proteins :

1. It also plays an important role in the physical and mental development of an individual.
2. Necessary for our growth and development and for repairing the wear and tear of tissues.
3. It helps in the formation of enzymes and hormones and also act as a source of energy.
4. Transport oxygen and nutrient.
5. Regulates balance of water and acid.

Water :

1. Helps in transportation of nutrients to cells of body.
2. Regulates body temperature.
3. Vital for various chemical reactions taking place in the body.
4. Essential for body metabolism.
5. Keeps the body hydrated. 

What do you understand by macro-nutrients? Explain the sources and role of any two macro-nutrients. (5.2) (CBSE 2019, Delhi)

Ans.  Macro-nutrients constitute the majority of an individual’s diet. They include fats, proteins, carbohydrates and water. It can be said that they are taken in large amount.

Carbohydrates :

ROLE :

• Act as major fuel for muscular contraction.
• It provides the energy to our body.
• It helps to maintain body weight and body temperature of the body
• Important for different digestive operations in our body.

SOURCES : Rice, wheat, potatoes, beetroot, sugarcane, sweet fruits and vegetables, etc.

Fats :

ROLE :

• It provides heat and energy to the body.
• It protects the body from extreme cold and hot climate.
• Helps in regulation of body temperature.
• It also helps to protect internal organs of the body.

SOURCES :

• Vegetables sources : Edible oil, dry fruits, sweet potatoes, whole corn, food grains.
• Animal sources : Meat, milk, batter, ghee, eggs, curd, food grains, fish, etc.

 

Case Study Questions (4 Marks)

1. Carbohydrates are essential in the diet to prevent ketosis : Diets for weight-loss usually recommend avoiding carbohydrates. It is however, essential to have at least 50-100g of carbohydrate per day for complete oxidation of fat and avoidance of excessive production of ketone bodies. Therefore, according ICMR (2020) RDA/minimum requirement for carbohydrate is 130 g/day for adults and children, based on the amount of glucose used by carbohydrate-dependent tissues, such as the brain and erythrocytes. Inadequate supply of carbohydrates causes break down of body fat reserves for energy. This not only supplies energy but also produces ketone bodies. Some ketone bodies are used by muscle and other tissues for energy, but when produced in excess they accumulate in blood and cause ketosis (disturbance of normal acid- base balance). This condition is generally seen in Diabetics and is a life- threatening situation. 

What
Ans. C

2. VITAMIN : Vitamins are the chemicals which our body needs in small amounts to function properly. They work in a variety of ways, mostly as ‘helpers’ e.g., many of the B-vitamins help the body use protein, fats, and carbohydrates.
Vitamins are divided into two categories :
1. Water-soluble vitamins include all the B vitamins and vitamin C. The amount of water-soluble vitamins that body doesn’t use passes through the kidneys and leaves the body as urine or stool.
The body needs water-soluble vitamins in frequent, small doses, and they are unlikely to reach toxic levels.
2. Fat-soluble vitamins include vitamins A, D, E, and K. Fat-soluble vitamins are stored in the body cells and are not passed out of the body as easily as watersoluble vitamins. They are more likely to reach toxic levels if a person takes in too much of these vitamins. 

What
Ans. C

3. CARBOHYDRATES : Carbohydrates are organic compounds made up of Carbon, Hydrogen and Oxygen. Carbohydrates are a major source of energy and provide 4kcal per gram. Carbohydrates are found in abundance in plant foods. There are three types of carbohydrates-monosaccharides, disaccharides and polysaccharides. Monosaccharides are simple single units of sugars like glucose, fructose and galactose.
Disaccharides are when two monosaccharides are combined together; these are maltose (glucose + glucose), lactose (glucose + galactose) and sucrose (glucose + fructose). Simple sugars (mono and disaccharides) are found in fruits (in the form of sucrose, glucose and fructose), milk (in the form of lactose) and sweets that are produced commercially and added to foods to sweeten, prevent spoilage, or improve structure and texture.
Polysaccharides are more than two units of monosaccharides joined together. These are starches and fbre (cellulose). These are also called complex sugars and are found in whole grain cereals, rice, oats, potatoes, bread, legumes, corn and flour. 

What
Ans. C

 

5.3  Nutritive and Non-Nutritive Components of Diet

Multiple Choice Questions

Anthocyanins give colour to       (CBSE TBQ)

(a) roots

(b) coffee

(c) wheat

(d) grapes

Oxalates are presents in            (CBSE TBQ)

(a) green leafy vegetables

(b) bajara

(c) nuts

(d) spices

 

Very Short Answer Type Question (1 Mark)

Name any two non-nutritive component of diet. (5.3)     (SQP 2016-17)

Ans.  Two examples of non-nutritive components of a diet are phytates and tannins.

 

Short Answer Type-I Questions (2/3 Marks)

Define non-nutritive components of food.   (CBSE TBQ)

Ans.  

• Non-nutritive components of food are chemical compounds in foods that have no specific nutritional function.
• Some non-nutritive components act as anti-nutritional factors, such as phytates, tannins, and trypsin inhibitors, which interfere with nutrient absorption and utilization.
• Other non-nutritive components may be added to food and beverage products to enhance taste, smell, appearance, or shelf life, such as artificial sweeteners and preservatives.

Explain the beneficial factors of non-nutritive foods. (CBSE TBQ)

Ans.  

• The beneficial factors of non-nutritive foods include the presence of phytochemicals, which are chemical compounds produced by plants that act as antioxidants and protect cells from damage that could lead to cancer.
• Additionally, certain non-nutritive foods like grapes, blueberries, cranberries, and raspberries contain anthocyanins, which have anti-inflammatory and anti-tumor properties.
• Flavonoids or isoflavones found in vegetables, fruits, and grains like soybeans may also have estrogen-like effects.

What are the Nutritive Components of Diet ? Discuss briefly.  (5.3)           (CBSE 2017, Comptt.)

Ans.  

• The nutritive components of a diet are carbohydrates, fats, and proteins.
• These components provide essential nutrients for our body.
• Carbohydrates are the main source of energy for our body.
• Proteins are the building blocks of our body.
• They are necessary for the growth and repair of tissues.
• In summary, the nutritive components of a diet, carbohydrates, fats, and proteins, provide energy, support growth and repair, and are essential for overall health and development.

 

Short Answer Type-II Question (4 Marks)

Explain non-nutritive components of diet.   (CBSE TBQ)

Ans.  

• Non-nutritive components of a diet are chemical compounds in foods that have no specific nutritional function.
• They do not provide any essential nutrients to the body.
• These components may include substances that act as anti-nutritional factors or have various benefits like phytochemicals.
• Some non-nutritive components are added to food and beverage products to enhance their smell, taste, appearance, or shelf life.
• The role of non-nutritive components in our overall health and nutrition can vary.
• Some non-nutritive components, like phytates, tannins, and trypsin inhibitors, can interfere with nutrient absorption and reduce the utilization of certain nutrients in the body.
• On the other hand, some non-nutritive components, like phytochemicals, can have beneficial effects on our health.
• Phytochemicals are naturally occurring compounds found in plants that have been associated with various health benefits, such as reducing the risk of chronic diseases like cancer and heart disease.

 

Long Answer Type Questions (5 Marks)

What are the Nutritive and Non-nutritive components of diet ? Explain. (5.3)    (CBSE 2017, Outside)

Ans.

• Nutritive components of diet are the nutrients that provide energy and support growth and development in the body.
• These include carbohydrates, fats, proteins, vitamins, minerals, and water.
• Carbohydrates, fats, and proteins are macronutrients that provide energy, while vitamins and minerals are micronutrients that are essential for various physiological functions.
• Non-nutritive components of diet are the chemical compounds in foods that have no specific nutritional function.
• Some non-nutritive components act as anti-nutritional factors, such as phytates, tannins, and trypsin inhibitors.
• These compounds interfere with nutrient absorption and utilization in the body.
• For example, phytates bind to iron, zinc, calcium, and magnesium, making them unavailable for digestion.
• Tannins interfere with the absorption of iron and protein.
• Trypsin inhibitors inhibit the activity of trypsin in the gut, reducing the digestibility of dietary proteins.
• In addition to these anti-nutritional factors, some non-nutritive components are added to food and beverage products to enhance their sensory properties, such as taste, smell, and appearance.
• These components have no nutritional value but contribute to the overall sensory experience of consuming food.

Enlist the nutritive and non-nutritive components of diet and write about any two nutritive components in detail.  (5.3)       (CBSE 2021, Comptt.)

Ans.  

• Nutritive components of diet are the nutrients that provide energy and support growth and development in the body.
• These include carbohydrates, fats, proteins, vitamins, minerals, and water.
• Non-nutritive components of diet are the chemical compounds in foods that have no specific nutritional function.
• Some non-nutritive components act as anti-nutritional factors, such as phytates, tannins, and trypsin inhibitors.
• These compounds interfere with nutrient absorption and utilization in the body.

Two nutritive components in details :

• First nutritive component that can be discussed in detail is carbohydrates.
• Carbohydrates are the body’s main source of energy and are classified into two types: simple carbohydrates and complex carbohydrates.
• Simple carbohydrates, also known as sugars, are found in foods like fruits, honey, and table sugar.
• They provide quick energy but can cause a rapid rise in blood sugar levels.
• Complex carbohydrates, on the other hand, are found in foods like whole grains, legumes, and vegetables.
• They provide sustained energy and are rich in fiber, vitamins, and minerals.
• Second nutritive component that can be discussed is proteins.
• Proteins are essential for the growth and repair of tissues in the body.
• They are made up of amino acids, which are the building blocks of proteins.
• There are two types of proteins: complete proteins and incomplete proteins.
• It is important to consume a variety of protein sources to ensure an adequate intake of all essential amino acids.

 

Case Study Questions (4 Marks)

1. NON-NUTRITIVE FACTORS THAT INTERFERE WITH
NUTRIENT ABSORPTION : Non-Nutritive Factors or Anti-Nutritional Factors (ANFs), that interfere with nutrient absorption, are those biological compounds present in human or animal foods that reduce nutrient utilization or food intake, thereby contributing to impaired gastrointestinal and metabolic performance. These include:
1. Phytates  : These are abundantly found in unrefned cereals and millets. These phytates bind iron, zinc, calcium and magnesium and make these nutrients unavailable for digestion. On germination the phytate content is reduced.
2. Tannins : These are present in legumes, millets like bajra, ragi, spices, tamarind, tea, turmeric and in certain vegetables and fruits. Tannins interfere with absorption of iron and protein.
3. Trypsin Inhibitors : These inhibit the activity of trypsin in the gut and interfere with digestibility of dietary proteins and reduce their utilisation. These are present in soya bean, and white of duck egg. Heat treatment inactivates trypsin inhibitors.
4. Oxalates : These are present in green leafy vegetables and some legumes. These interfere with calcium absorption.
5. Goitrogens : These are also known as anti-thyroid substances as these interfere with iodine uptake by thyroid gland and may contribute to development of iodine defciency disorders when iodine intakes are marginal. These are present in cabbage, cauliflower, turnips, soybean, bajra, peanuts, lentils. 

What
Ans. C

2. NON-NUTRITIVE COMPONENTS OF DIET : Foods we eat contain a wide range of organic chemical compounds some of which have nutritive value as discussed above, while some have no nutritional value. Chemical compounds in foods with no specifc nutritional function are called nonnutritive components of foods. Some of these components act as anti-nutritional factors like phytate while some have various benefts like phytochemicals. Some materials with no nutritional value are added to food and beverage products to make the food smell better, taste better, last longer, and/or look better.

What
Ans. C

3. COFFEE : Coffee is a brewed beverage prepared from the roasted or baked seeds of several species of Coffea. The two most common sources of coffee beans are Coffea arabica, and Coffea canephora. Once ripe, coffee berries are picked, processed and dried to yield the seeds inside. The seeds are then roasted to varying degrees, depending on the desired flavour, before being ground and brewed to create coffee. Coffee can have a stimulating effect on humans because of its caffeine content. It is one of the most popular drinks in the world. It can be prepared and presented in a variety of ways. 

What
Ans.  —

 

5.4  Healthy Weight

Multiple Choice Questions

What is an ideal weight to be reduced in one week ? (CBSE TBQ)

(a) 250 gms to 500 gms

(b) 500 gms to 1 kg

(c) 1 kg to 1.5 kg

(d) kg to 2 kgs

BMI between 25.0–29.9 is _________.             (CBSE TBQ)

(a)  under weight

(b) normal

(c) overweight

(d) obese

Endomorphic people are (5.4)    (CBSE 2020, Comptt.)

(a) Obese

(b) Energetic

(c) Solid body

(d) Adventurous

Below given is the BMI data of a school’s health check-up : 

 

In which category does the major student population fall into?  (5.4)    (SQP Term-I, 2021-22)

(a) Obese

(b) Normal weight

(c) Underweight

(d) Overweight

Calculate the BMI of a girl and identify the category if her weight is 68 kg and height is 161 cm. (5.4) (SQP Term-I, 2021-22)

(a) Underweight

(b) Normal weight

(c) Overweight

(d) Obesity class I

 

Very Short Answer Type Questions (1 Mark)

What do you mean by dieting? (5.4) (CBSE 2019, Delhi)

Ans.  Dieting means restricting to small amount of food intake or having special kind of food in order to lose/gain or maintain weight.

What do you mean by food intolerance? (5.4) (CBSE 2018)

Ans.  Food intolerance means the individual element of certain food that cannot be properly processed and absorbed by the digestive system.

What do you mean by food intolerance ? (5.4) (CBSE 2017, Outside)

Ans.  Food intolerance means elements of food cannot be properly processed and absorbed by our digestive system.

Or  A sensitivity, or an inability to digest a particular food ingredient or substance is called food intolerance.

What is Food Intolerance ? (5.4) (CBSE 2016)

Ans.  A sensitivity to, or an inability to digest, a particular food, ingredient or substance, which means that it should be excluded from the diet.

What is ‘Healthy Weight’ ? (5.4) (CBSE 2018, Comptt.)

Ans.  Healthy weight refers to the weight range that is considered optimal for an individual’s height, age, and body composition. Maintaining a healthy weight is important for physical and mental well-being.

What is food intolerance? (5.4) (SQP 2017-18)

Ans.  Food intolerance means when an individual has difficulty in digesting a particular food. It is more common than food allergy. It can be tolerated a reasonable amount of food. Food intolerance comes on gradually not frequently. It is not life threatening.

 

Short Answer Type-I Questions (2/3 Marks)

List the points to be considered for weight maintenance. (CBSE TBQ)

Ans.  The points to be considered for weight maintenance are:

1. Energy balance : The amount of energy consumed should be balanced with the amount of energy expended through physical activity.

2. Portion control : Pay attention to portion sizes and avoid overeating.

3. Balanced diet : Include foods from all food groups, such as fruits, vegetables, whole grains, lean proteins, and healthy fats. Avoid excessive consumption of processed and high-calorie foods.

4. Regular physical activity : Engage in regular exercise or physical activity to burn calories and maintain a healthy weight. 

5. Regular monitoring : Regularly monitoring your progress can help you stay on track with weight maintenance.

Point out the pit falls of dieting.    (CBSE TBQ)

Ans.  Some pitfalls of dieting include :

• Sacrificing too much : Sustaining a very low-calorie intake for a long period of time can be difficult for most people.
• Lack of sustainability : It’s important to have a plan for maintaining weight after the initial weight loss.
• Nutrient deficiencies : Severely restricted diets can lead to deficiencies in various nutrients.
• Emotional and physical toll : Losing weight too quickly can take a toll on the mind and body, leading to feelings of sluggishness, fatigue, and sickness.

What do you understand by food myths ? (5.4)   (CBSE 2020)

Ans.  Food myths are unscientific unfounded practices followed by people regarding food items.

• They are more psychological in nature than actual.
• Wrong information regarding nutrition without any logic, that we start following creates food myth.

For example,

• Potatoes make you fat.
• Fat-free products will help you lose weight.
• Eggs cause heart problems.
• Weight gain is caused by unprocessed food.
• Food carvings are driven by deficiency.
• Do not drink milk after eating fish.
• Spicy food cause ulcer.
• Eat less if you have fever.

What are the pitfalls of dieting ? (5.4)      (CBSE 2020)

Ans.  Many fat people in the world start dieting to lose their weight which is not a good thing to do. Dieting causes a lot of problems and your physique can become even worse than before. Some of the common pitfalls of dieting are :

• Extreme reduction of calories
• Restriction on some nutrients
• Skipping meals
• Intake calories through beverages
• Underestimating the calories
• Intake of labelled food        (Explain any 3)

What do you understand by Food myths ? Discuss briefly about various food myths. (5.4)  (CBSE 2016)

Ans.  Food myths mean a legendary story about food with or without a determinable basic of fact or a natural explanation. What to eat, when to eat, and how often to eat are such questions which usually confuse.

Some food myths are as follows :

• Potatoes make you fat
• Drinking water in between your meals will mess up your digestion
• Fat free products will help you in losing weight
• Egg increases cholesterol levels
• The peel of fruits and vegetables contains no nutrients
• Having milk immediately after eating fish
• Starve yourself if you want to lose weight
• Eating ghee after pregnancy
• Exercise makes you to eat more
• It’s necessary to have carbohydrate-load before races
• All sports drinks are the same
• Supplement are necessary for maximum performance

Explain various pitfalls of dieting. (5.4) (CBSE 2018, Comptt.)

Ans.  Some pitfalls of dieting include :

• Unsustainability : Many diets require a very low-calorie intake for a long period of time, which can be difficult for most people to sustain.
• Lack of long-term plan : Many diets focus on short-term weight loss and do not provide a plan for maintaining weight.
• Nutrient deficiencies : Severely restricted diets can lead to deficiencies in various nutrients.
• Expensive and impractical methods : Special shakes, meals, and programs can be expensive and may not be practical for long-term weight loss.

What are the pitfalls of dieting ? Explain any four pitfalls of dieting. (5.4) (CBSE 2017, Comptt.)

Ans.  Four common pitfalls of dieting are :

1. Unsustainability : Many diets require extreme calorie restriction or elimination of entire food groups, making them difficult to maintain in the long term. This often leads to feelings of deprivation and can result in binge eating or returning to old eating habits.

2. Metabolic Adaptation : When the body is subjected to a sudden and drastic reduction in calorie intake, it adjusts its metabolism accordingly. This can slow down metabolic processes, making it harder to lose weight and leading to weight regain once normal eating is resumed.

3. Lack of Nutrient Balance : Some diets focus on cutting out specific food groups or severely restricting calorie intake, which can lead to nutrient deficiencies. This can have negative effects on overall health and well-being.

4. Weight Cycling : Many people experience weight loss followed by weight regain, known as weight cycling or yo-yo dieting. This can be detrimental to both physical and mental health and can make it harder to achieve long-term weight management goals.

Explain pitfalls of dieting. (5.4) (SQP 2017-18)

Ans.  Pitfalls of dieting :

• Intake of important nutrients in limit : Insufficient intake of carbohydrates, protein, vitamins and fat creates many health problems.
• Attitude to lose weight can lead to serious health problems.
• Starvation : It is misconception that skipping of any meal can reduce weight but it can create any health problem.
• Stress : Over consciousness of losing weight creates anxiety and stress.
• Reducing of calories can leads to enervation.

What are the pitfalls of dieting? Explain any three. (5.4)     (SQP 2019-20)

Ans. Three pitfalls of dieting are :

1. Unsustainability : Many diets require drastic changes in eating habits and restrict certain food groups, making them difficult to maintain in the long term. This can lead to feelings of deprivation and ultimately result in giving up on the diet.

2. Metabolic Adaptation : When the body is subjected to a sudden and drastic reduction in calorie intake, it adjusts its metabolism accordingly. This can lead to a slowdown in metabolic processes, making it harder to lose weight and maintain weight loss.

3. Weight Regain : Diets that focus solely on calorie restriction without incorporating exercise or long-term lifestyle changes often lead to weight regain. This is because once the diet is stopped, people tend to go back to their old eating habits, causing any weight loss to return quickly.

 

Short Answer Type-II Question (4 Marks)

What is food intolerance? Enlist the foods which are commonly associated with food intolerance.   (CBSE TBQ)

Ans.  

• Food intolerance is the non-IgE mediated food hypersensitivity or non-allergic food hypersensitivity, which is characterized by difficulty in digesting certain foods.
• The symptoms of food intolerance generally take longer to emerge compared to food allergies.
• The best treatment for food intolerance is to either avoid certain foods or eat them less often and in smaller amounts.
• Some common foods associated with food intolerance include dairy products, grains that contain gluten (such as wheat, barley, and rye), foods that cause intestinal gas build-up (such as beans and cabbage), certain cheeses, coffee, tea, chocolates, peanuts, undercooked beans, mint-flavored foods, tomato sauce, berries, citrus fruits, processed foods with flavor additives, and foods with food additives such as nitrates, nitrites, MSG, and certain colorings.

How you can modify your diet for weight control ?      (CBSE TBQ)

Ans.  To modify your diet for weight control, you can make the following changes :

• Include foods from all food groups : Your diet should consist of foods from all food groups, including milk and milk products, meat and meat products, cereals, pulses, fruits, and vegetables.
• Choose high-fiber foods : High-fiber foods are filling and take longer to digest.
• Moderate intake of nuts : Nuts can be added to your daily diet, but in moderation as they are high in calories.
• Switch to low-fat dairy : Replace full-fat dairy products with low-fat or fat-free options.
• Reduce intake of high cholesterol and saturated fat foods : Avoid foods like mixtures, mathris, namkeens, and bakery products.
• Avoid high-salt foods : Limit the consumption of high-salt foods like pickles and papad, as they can induce water retention.
• Be mindful of high-calorie snacks and convenience foods : Avoid consuming high-calorie snacks and convenience foods.
• Reduce intake of soft drinks : Replace soda, energy drinks, and coffee drinks with water.
• Eat frequently throughout the day : Stimulate metabolism by eating three small meals and two to three snacks.

Enumerate any five food myths and the related facts. (CBSE TBQ)

Ans.  Five food myths and the related facts are :

• Myth : The fewer the carbohydrates, the healthier you are.
• Fact : Choosing the healthiest carbohydrates, especially whole grains, is important for health and well-being. Refined carbohydrates should be avoided, but choosing whole grains is associated with a decreased risk of chronic diseases and premature mortality.
• Myth : Oils/Margarine have fewer calories than Ghee/butter.
• Fact : Ghee/Butter and Oils/Margarine have about the same amount of calories. Some margarines are actually unhealthier because they contain trans-fats, which have adverse effects on cholesterol and heart health.
• Myth : Apples and brinjals are rich in iron because they turn brown when cut.
• Fact : Apples and brinjals are not good sources of iron. The change in color when cut is an enzymatic reaction and has nothing to do with iron.
• Myth : Milk should be avoided after eating fish.
• Fact : Drinking milk right after consuming fish does not cause skin diseases like leukoderma.
• Myth : Drinking water in between meals affects digestion.
• Fact : Drinking water during meals does not affect the capacity to digest food. It simply fills up the stomach, leading to eating less, which can be beneficial for weight loss.

 

Long Answer Type Questions (5 Marks)

What do you mean by ‘Healthy-Weight’ ? Explain the methods to control ‘Healthy-Body Weight to lead healthful-living’. (5.4) (CBSE 2017)

Ans.  A healthy weight refers to the weight range that is considered optimal for an individual’s height, age, and body composition. Maintaining a healthy weight is important for physical well-being and can contribute to a longer and healthier life.

To control a healthy body weight and lead a healthful life, there are several methods that can be followed :

• Maintain a balanced diet : Include foods from all food groups, such as fruits, vegetables, whole grains, lean proteins, and low-fat dairy products. Avoid excessive consumption of high-sugar and high-fat foods.
• Increase physical activity : Engage in regular exercise and physical activity to burn calories and maintain a healthy weight.
• Choose high-fiber foods : Include fruits, vegetables, whole grains, and beans in your diet.
• Drink plenty of water : Stay hydrated by drinking an adequate amount of water throughout the day.
• Avoid sugary drinks : Limit the consumption of soft drinks, energy drinks, and other sugary beverages.
• Practice mindful eating : Pay attention to your body’s hunger and fullness cues.
• Get enough sleep : Lack of sleep can disrupt hormones that regulate appetite and lead to weight gain.
• Seek support : If you’re struggling with weight management, consider seeking support from a registered dietitian or a healthcare professional who can provide personalized guidance and advice

Briefly explain the following : (5.4)   (CBSE 2021, Comptt.)

• Vitamins

• A healthy weight

• The pitfalls of dieting

• Food intolerance

• Food myths

Ans.  Vitamins : 

• Vitamins are essential nutrients that our body needs in small amounts to function properly.
• Vitamins also play a crucial role in maintaining a healthy immune system.
• Furthermore, vitamins are essential for proper growth and development.

A healthy weight : 

• To achieve and maintain a healthy weight, it is necessary to have a balance between the calories consumed and the calories burned through physical activity.
• It is important to note that a healthy weight is not solely determined by the number on the scale.

The pitfalls of dieting : 

• It requires a lot of sacrifice and willpower to stick to a strict diet.
• It is important to have a balanced and sustainable approach to eating for long-term weight management.
• It is important to have a healthy mindset and approach towards food and weight loss.

Food intolerance : 

• Difficulty in identifying the specific food causing intolerance: It can be challenging to determine which specific food or foods are causing the intolerance, as symptoms may take longer to emerge compared to food allergies.
• Limited food choices: Individuals with food intolerance may need to restrict or eliminate certain foods from their diet, which can lead to a limited variety of food choices.

Food myths : 

• This myth suggests that cutting out carbohydrates is the key to a healthy diet.
• However, choosing healthy carbohydrates, especially whole grains, is important for overall health and well-being.
• Drinking milk after eating fish is not harmful.
• This myth suggests that drinking water during meals will affect digestion.

Write a short note on food intolerance and pitfalls of dieting. (5.4)  (CBSE 2020, Comptt.)

Ans.  Food intolerance : 

• Difficulty in digesting a particular food, leads to intestinal gas, abdominal pain or diarrhea.
• Food intolerance involves digestive system.
• Examples of food intolerance are lactose intolerance body cannot digest lactose (milk sugar) found in milk and its products, gluten intolerance (wheat), intolerance to caffeine, mushrooms, pickles, artificial colourings, flavourings, preservatives etc.
• Onset occurs after several hours and can persist for several hours or days, at times even 48 hours to appear.
• Symptoms may also include bloating, migraines, headaches, stomach ache, irritable bowel etc.

Pitfalls of dieting : 

• The pitfalls of dieting include the sacrifice needed to sustain a very low-calorie intake for a long period of time, which can be too much for most people to handle.
• Dieting alone without exercise can lead to a decrease in metabolism.
• Eating very few calories for a long time can put the body into starvation mode, slowing down metabolic processes and causing the person to stop losing weight.
• Diets that cut out entire food groups or severely restrict calories may work in the short term but often lead to failure because they are impractical and unhealthy.

 

Case Study Questions (4 Marks)

1. THE PITFALLS OF DIETING : Maintaining a calorie defcit always leads to weight loss. Without exercise, a calorie defcit must be created through a lower calorie intake. The main problem with dieting alone is the sacrifce needed to sustain a very low-calorie intake for a long period of time, which is too much for most people to handle. On a very low-calorie diet, most people tend to breakdown and go back to their old habits causing any weight loss to return quickly.
The body’s reaction to dieting is also different. In case of a sudden and drastic reduction in calorie intake, the body adjusts its metabolism accordingly. Eating very little calories for a long time would turn body into starvation mode means slowing down metabolic processes which is the body’s way of protecting itself against long periods with little or no food. This starvation mode causes body to drastically cut its energy requirements and the person stops losing weight.

What
Ans. C

2. FOOD INTOLERANCE : Food intolerance is the non-IgE mediated food hypersensitivity or non-allergic food hypersensitivity, which is characterized by diffculty in digesting certain foods. Food intolerance is different from food allergy. Food allergies trigger the immune system, while food intolerance does not. The symptoms of food intolerance generally take longer to emerge, compared to food allergies. In food intolerance, some people suffer digestive problems after eating certain foods. Foods most commonly associated with food intolerance include dairy products, grains that contain gluten, and foods that cause intestinal gas build-up, such as beans and cabbage. Gluten in wheat is one of the most common causes of food intolerance. Some people are intolerant to several groups of foods, making it harder to determine whether it might be a chronic illness or food intolerance. Identifying which foods are the reasons can take a long time. 

What
Ans. C

3. SALICYLATES : Salicylates are derivatives of salicylic acid, which occurs naturally in plants as a defence mechanism against harmful bacteria, fungi, insects, and diseases. Salicylates are present in most plant-sourced foods, including the majority of fruits and vegetables, spices, herbs, tea, and flavour additives. Mint-flavouring, tomato sauce, berries, and citrus fruits have particularly high levels of salycilates. Salicylate intolerance, also known as salicylate sensitivity, occurs when somebody reacts to normal amounts of ingested salicylate. These chemicals are found in many foods and most people can consume salicylate-containing foods without any adverse effects. However, some people suffer symptoms after eating large amounts. Salicylate intolerant individuals should avoid foods that contain high levels. Processed foods with flavour additives are usually high in salicylates as well. 

What
Ans. C

 

5.5 Importance of Diet in Sports
and Pre, During And Post Requirement

Multiple Choice Questions

Range of protein intake is  (CBSE TBQ)

(a)  5g/kg body weight to 1 g/kg body weight

(b)  1g/kg body weight to 2 g/kg body weight

(c)   2g/kg body weight to 3 g/kg body weight

(d)  3g/kg body weight to 4 g/kg body weight

Approximately, how much carbohydrate is required for strength dominant sports?    (CBSE TBQ)

(a) 40%

(b) 55%

(c) 70%

(d) 80%

 

Very Short Answer Type Questions (1 Mark)

Suggest two reasons, why our body requires food-supplements. (5.5)  (CBSE 2019)

Ans.  Our body requires food supplements are :

• To balance the lack of proper nutrition in our diet.
• Desired intake of vitamins and minerals.
• Helps in proper growth and development.
• To overcome deficiency diseases.
• Regulate important functions of cardio-vascular, nervous, endocrine and digestive systems.                   (any two)

Discuss briefly about oxygen intake and oxygen uptake.  (5.5)   (CBSE 2017, Comptt.)

Ans.  Oxygen intake refers to the process of inhaling oxygen from the air into our lungs.

Oxygen uptake refers to the utilization of oxygen by the body’s tissues and organs.

 

Short Answer Type-I Questions (2/3 Marks)

Discuss the importance of protein in regard to sportsperson. (CBSE TBQ)

Ans.  Protein is of great importance for sportspersons for several reasons :

• Firstly, protein is essential for the repair and recovery of muscles after intense physical activity.
• Secondly, protein plays a crucial role in muscle growth and development.
• Additionally, protein is involved in the production of enzymes, hormones, and antibodies, which are essential for various physiological processes in the body.
• Furthermore, protein is important for maintaining a healthy body composition.

Which diet should a sportsperson take during the competition?  (CBSE TBQ)

Ans.  The recommended diet for a sportsperson during competition should focus on providing the necessary energy and nutrients to support optimal performance. Some key points are :

• Pre-competition meal : A high-carbohydrate meal should be consumed 2-4 hours before the event.
• Hydration : It is important to maintain proper hydration before, during, and after the competition.
• During the competition : For longer events lasting more than 60 minutes, carbohydrate-electrolyte beverages like diluted fruit juices with 5-8% carbohydrates can be ingested.
• Post-competition recovery : After the event, it is important to focus on recovery by replenishing fluids, refilling carbohydrate stores (muscle and liver glycogen), and replacing electrolytes (sodium, potassium, chloride).

Discuss about meal intake guidelines for pre, during and post sports event. (5.5)  (CBSE 2019)

Ans.  Pre Sports Events : The athlete should stock up on the glycogen store by eating foods rich in complex carbohydrates. Less content of fat, protein and fibre. Food should include cereals, whole grain, pasta, fruits and vegetables.

During Sports Events : Athlete should stay hydrated and prevent onset of fatigue. Fluid intake should be continued in small sips. If the duration lasts for more than an hour the athlete should take small amount of carbohydrates at regular intervals, energy drinks can be taken to supply energy. If the duration is shorter than an hour, than the athlete should drink water frequently every ten to twenty minutes.

Post Sports Events : To store lost energy, carbohydrate rich food should be taken within an hour after the activity. Plenty of water, fruits, juices and sports drinks to replace loss fluid. Two hours after the event, Full meal that is high in carbohydrate content such as potatoes, cereals, vegetables, fruits, meat and soyabean to be taken.

Write briefly about some considerations of fluid intake pre, during and post competition that affects the sportsperson’s performance. (5.5)    (CBSE 2018, Delhi)

Ans.  Pre competition : Liquid food can be digested much quicker and absorbed faster.

e.g., Fluids like milkshakes, yogurt/curd, vegetable soups etc.

During competition :

• Energy drinks help maintain blood volume, regulate body temperature, allow muscle contraction.
• Water helps in replacing fluids lost in sweat.
• Fluids help in maintaining muscle glycogen and blood sugar level.

Post competition :

• Protein drinks, Yogurt, fruit juices and water.
• Helps in preparing worn out tissues.
• Restoring fluids and electrolytes lost in sweat.
• Help in refueling the muscle and liver glycogen.   (any 1 point for each)

Explain any three myths about dieting. (5.5)     (SQP 2016-17)

Ans.  

• Myth : Skipping meals will help you lose weight faster.
• Fact : Eating frequent, balanced meals throughout the day is a better approach for weight management.
• Myth : Cutting out entire food groups, like carbohydrates or fats, is the key to successful weight loss.
• Fact : Diets that eliminate entire food groups are often impractical and unhealthy.
• Myth : Fad diets or quick-fix pills and plans are effective for long-term weight loss.
• Fact : Diets that severely restrict calories or rely on ready-made meals may work in the short term, but they often don’t include a plan for maintaining weight loss.

 

Short Answer Type-II Question (4 Marks)

Elaborate the importance of food during and after competition.     (CBSE TBQ)

Ans.  The importance of food during and after competition cannot be overstated for athletes.

• During competition, athletes should focus on consuming foods that provide a balance of carbohydrates, proteins, and fats.
• Carbohydrates are the primary source of energy for the body, so athletes should ensure they have enough carbohydrates in their diet to fuel their performance.
• In addition to carbohydrates and protein, athletes should also pay attention to their fluid intake.
• Dehydration can impair athletic performance, so it is important to stay hydrated before, during, and after exercise.

• After competition, the body needs to recover and replenish its energy stores.
• Consuming high carbohydrate foods immediately after exercise can help replenish glycogen stores in the muscles.
• Eating a balanced meal that includes carbohydrates and good quality protein within two hours after the event is also recommended.
• This will help the body recover and repair any damage caused during the competition.

 

Long Answer Type Questions (5 Marks)

Explain pre-, during and post-game responsibilities of officials of various committees for organising a sports tournament smoothly. (5.5)  (CBSE 2020, Comptt.)

Ans. 

Pre	During	Post
Organising committee Finance committee Publicity committee Technical committee Purchase committee	Reception committee Transport committee Boarding and lodging committee Medical committee Tournament committee Awards and Ceremonial committee Refreshment committee	Transport Committee to intain report and other

(Explain any 5 committees at least 1 from each category)  1×5

Explain in detail the effects of diet on sports performance. (5.5) (SQP 2017-18)

Ans.  Effect of diet on sports performance :

Pre event : Solid to be taken four hours before the competition. Protein can be avoided before the competition. Carbohydrates help in maintaining the blood glucose level. Always avoid rich fat and protein in the diet, because they slow down the digestion.

During competition : Carbohydrates can be easily digested and can provide energy in a short period of time. Marathon/Endurance runners while running generally consume a high carbohydrate containing gel.

After/Post competition : Post competition meals provides fast recovery. Carbohydrates are consumed to restore glycogen. Concentrate of meal on carbohydrate at least 100-200 gms. Consuming protein with carbohydrates post exercise will help in building, maintaining and repairing tissues.

 

Case Study Questions (4 Marks)

1. IMPORTANCE OF DIET IN SPORTS :

1. The body needs nutrition to repair and recover. Sports persons have greater demands on their body. If these are not met through proper diet, outcome will suffer and post training recovery process will be affected.
2. For different games, there are different body composition requirements which can be manipulated to certain extent by nutrient composition of diet besides training, thus helping in achieving body composition goals.
3. Right kind of nutritional composition in pre-competition meals, during competition and post competition meals can help improve performance, delay fatigue and speed up recovery.
4. Knowledge of nutrition is essential to make ftness, weight loss and weight gain programmes successful in athletes. Those sports persons who play in weight categories can achieve body weight goals with appropriate diets. During offseason or no practice period, the diet should be such that it does not alter too much of body composition and prevents excessive weight gain.
5. Certain nutrients are taken as ergogenic aids, their ergogenic potential and psychological and physiological effects can help sports persons in their performance.
6. Dehydration can impair athletic performance. Therefore, suffcient intake of fluids and electrolytes ensures maximum hydration before, during and after exercise
7. Adequate diet enhances physiological adaptations during training. 

What
Ans. C

2. FAT INTAKE IN SPORTS AND TRAINING : Fat intake in athletes contributes to energy density and offers other protective roles, however, higher than recommended could pose health problems. Hence athletes, like other population, should restrict dietary fat intake within the suggested amounts i.e. 25-30% of total calories.
Within this limit, dietary fat choices also make a difference. A diet that includes polyunsaturated fatty acids (PUFA; vegetable oils, nuts and oil seeds) and monounsaturated fatty acids (MUFA ground nut oil, fsh oil etc) has defnite advantages over a diet rich in saturated fatty acids (animal fat/ desi ghee; butter etc) in terms of improving total cholesterol, LDL, HDL and triglyceride levels. Thus, these healthy fats should account for the majority of fat in athlete’s diet. Invisible fat sources should also be chosen wisely. Like inclusion of egg whites, fIsh and skimmed milk in place of high fat animal foods would be helpful in keeping the total cholesterol levels below 200mg/day. 

What
Ans. C

3. VITAMINS AND MINERALS : Vitamins and minerals perform functions for athletes and non-athletes alike. Athletes, however, have high energy needs and high production of free radicals. Therefore, they require higher amounts of B-vitamins and vitamins with anti-oxidant properties. The required amount can be obtained by eating a variety of foods especially fruits and vegetables. Taking more than required vitamins and minerals does not improve performance, if there are no defciencies of any vitamin or mineral in the body.
The key to obtain the adequate vitamins and minerals is to eat a wide variety of nutrient-dense foods in amounts that will maintain energy balance. Fruits and vegetables are particularly rich in vitamins and antioxidants as well. Supplements are not replacements for food 

What
Ans.  —