Q1.
Based on the locally available foods, fill Table 6.3 with the healthy food sources, nutrients present in them and how these nutrients can help our growth and development.
Answer
Adolescence is a period of rapid growth, so a nutritious diet is of utmost importance. Fill the blanks of Table 6.3 with foods available near you. Here is a completed version.
| Table 6.3: Food sources, nutrients present in them, and functions of these nutrients | ||
|---|---|---|
| Food sources | Nutrients we get from them | Functions of these nutrients |
| Milk, millets, curd, cheese, and paneer also: ragi, sesame (til), green leafy vegetables | Calcium, proteins, fats | To help optimal bone growth; also build the body and store energy |
| Pulses (dal), rajma, chana, soybean, groundnut, eggs, fish, meat, milk | Proteins | To help proper growth, gain strength, and improve levels of energy — proteins build and repair the body |
| Spinach, kidney beans, and dried fruits like raisins, and figs also: jaggery (gur), bajra, amaranth (chaulai) leaves | Iron | To help in the formation of blood, which carries oxygen to every part of the body |
| Rice, wheat roti, jowar, bajra, potato, banana | Carbohydrates | To supply the energy needed for studying, playing and the rapid growth of these years |
| Amla, guava, orange, lemon, papaya, carrot, seasonal vegetables | Vitamins and minerals | To protect the body from infection, keep eyes and skin healthy, and help the body absorb iron |
Why local foods are best: a millet roti with dal and a green vegetable gives the same nutrients as any costly packaged food, but is fresh, cheap and easily available. Millets (Shri Anna) are especially rich in calcium and iron.
Tip: As the two friends in the picture say — we need proteins and carbohydrates for proper growth and to perform well on the playground, and an adequate amount of fats, vitamins and minerals as well. No single food gives everything, so the plate must have variety.