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Chapter 3. Mindful Eating: A Path to a Healthy Body

Chapter Review

Chapter 3. Mindful Eating: A Path to a Healthy Body

In this chapter, you learnt about the importance of healthy eating, different food habits, nutrients present in food, balanced diet, deficiency diseases, and healthy food choices. Food is essential for the growth, development, and proper functioning of our body. Different regions of India have different food habits depending on climate, crops, culture, and traditions. This chapter also explains how cooking practices have changed over time and why eating nutritious, locally available food is beneficial for both our health and the environment.

Chapter Review

This chapter helps students understand the importance of mindful eating and developing healthy food habits. It explains the major nutrients present in food, their functions, food tests, balanced diet, deficiency diseases, millets, food miles, and the importance of avoiding food wastage. It also encourages students to choose healthy foods and respect the efforts of farmers and everyone involved in bringing food from the farm to our plate.

Chapter Introduction

• Food is essential for the survival and healthy growth of all living beings.
• Different regions of India have different traditional foods.
• Food habits depend on climate, agriculture, culture, traditions, and locally available resources.
• Cooking practices have changed from traditional methods to modern techniques with technological development.
• A healthy diet helps us remain active and protects us from diseases.

Learning Objectives

• Understand the importance of healthy eating.
• Identify the major nutrients present in food.
• Know the functions and sources of different nutrients.
• Understand deficiency diseases and their prevention.
• Learn how to test food for starch, proteins, and fats.
• Understand the concept of a balanced diet.
• Recognise the importance of millets, locally grown food, and reducing food waste.

Important Points

• Food provides energy, supports growth, repairs body tissues, and protects us from diseases.
• The major nutrients are carbohydrates, proteins, fats, vitamins, and minerals.
• Dietary fibre (roughage) and water are also essential components of a healthy diet.
• Carbohydrates and fats are energy-giving nutrients.
• Proteins are body-building nutrients.
• Vitamins and minerals are protective nutrients.
• A balanced diet contains all nutrients, roughage, and water in the right proportion.
• Long-term lack of nutrients causes deficiency diseases.
• Simple food tests help identify starch, proteins, and fats.
• Millets are highly nutritious cereals rich in vitamins, minerals, and dietary fibre.
• Junk food contains high amounts of sugar and fat but very little nutrition.
• Eating locally grown food reduces food miles and is better for the environment.
• Food should never be wasted.

Important Definitions

• Nutrients: Components of food that provide energy, support growth, repair the body, and protect it from diseases.
• Balanced Diet: A diet containing all essential nutrients, roughage, and water in the correct proportions.
• Deficiency Disease: A disease caused by the prolonged lack of one or more nutrients.
• Roughage: Dietary fibre that helps in proper digestion and bowel movement.
• Food Miles: The distance travelled by food from its place of production to the consumer.
• Millets: Nutrition-rich cereals that are good sources of vitamins, minerals, and dietary fibre.

Important Scientific Terms

• Carbohydrates
• Proteins
• Fats
• Vitamins
• Minerals
• Nutrients
• Balanced Diet
• Roughage
• Deficiency Diseases
• Food Miles
• Millets
• Iodised Salt
• Fortified Food
• Culinary Practices

Remember Facts

• Carbohydrates and fats are the main sources of energy.
• Proteins help in body growth and repair.
• Vitamins and minerals protect us from diseases.
• Water helps absorb nutrients and remove waste from the body.
• Roughage keeps the digestive system healthy.
• Balanced diet requirements vary with age, gender, activity, and health.
• Millets are known as nutri-cereals.
• Locally grown food is healthier and environmentally friendly.
• Reducing food waste conserves valuable natural resources.

Common Mistakes

• Thinking that carbohydrates alone make a balanced diet.
• Ignoring vitamins and minerals while choosing food.
• Confusing nutrients with food items.
• Eating junk food regularly instead of nutritious food.
• Believing that everyone requires the same diet.

Exam Highlights

• Functions and sources of nutrients.
• Difference between energy-giving, body-building, and protective nutrients.
• Balanced diet and its importance.
• Deficiency diseases and their causes.
• Tests for starch, proteins, and fats.
• Importance of millets.
• Food miles and food conservation.

Quick Revision

• Food is essential for life and good health.
• Different foods contain different nutrients.
• A balanced diet contains all essential nutrients.
• Deficiency of nutrients causes diseases.
• Millets are highly nutritious cereals.
• Choose healthy food over junk food.
• Eat local food whenever possible.
• Never waste food.

Chapter Summary

In this chapter, you studied the importance of food, changing food habits, nutrients and their functions, balanced diet, deficiency diseases, food tests, millets, food miles, and healthy eating practices. The chapter encourages students to eat nutritious food, reduce food wastage, respect food producers, and adopt healthy eating habits for a healthy body and a sustainable environment.

Chapter 3. Mindful Eating: A Path to a Healthy Body

NCERT Text Book Questions With Answers

Chapter 3. Mindful Eating: A Path to a Healthy Body

This section contains solutions to the NCERT textbook exercise based on the latest NCERT Science textbook (2025–26). The answers are written in simple, student-friendly language to help learners understand the concepts clearly.

NCERT Textbook Exercise

Question 1. Pick the odd one out and give reasons:

(i) Jowar, Bajra, Ragi, Chana

Answer:

Odd one: Chana

Reason: Jowar, Bajra and Ragi are millets (cereals), whereas Chana is a pulse (legume). Millets mainly provide carbohydrates, dietary fibre, vitamins and minerals, while Chana is a rich source of proteins.

(ii) Kidney beans, Green gram, Soya bean, Rice

Answer:

Odd one: Rice

Reason: Kidney beans, Green gram and Soya bean are pulses rich in proteins, whereas Rice is a cereal and mainly provides carbohydrates.

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Question 2. Discuss traditional versus modern culinary practices in India.

Answer:

Traditional culinary practices involved cooking food on clay stoves (chulhas) using firewood or cow dung cakes and grinding grains or spices with a sil-batta. These methods required more time and manual effort.

Modern culinary practices use LPG stoves, induction cooktops, microwave ovens, pressure cookers and mixer grinders. These methods save time, reduce physical effort, improve hygiene and make cooking faster and more convenient. However, many traditional cooking methods are still valued because they help preserve the authentic taste and cultural heritage of Indian food.

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Question 3. A teacher says that good food may act as medicine. Ravi is curious about this statement and has some questions for his teacher. List at least two questions that he can ask.

Answer:

• How does healthy food help prevent diseases?
• Which nutrients strengthen our immune system?
• Can a balanced diet reduce the need for medicines?
• Which foods should we eat regularly to stay healthy?

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Question 4. Not all delicious foods are necessarily healthy, while not all nutritious foods are always enjoyable. Share your thoughts along with a few examples.

Answer:

I agree with this statement. Many tasty foods such as burgers, pizzas, chips, chocolates and soft drinks contain excess sugar, salt and unhealthy fats, so they should be eaten only occasionally. On the other hand, foods such as green leafy vegetables, sprouts, fruits, millets and salads are rich in nutrients, although some people may not find them very tasty. Therefore, we should choose foods based on their nutritional value rather than taste alone.

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Question 5. Medu does not eat vegetables but enjoys biscuits, noodles and white bread. He often has stomach ache and constipation. What changes should he make in his diet to get rid of these problems? Explain your answer.

Answer:

Medu should reduce the intake of biscuits, noodles and white bread because they contain very little dietary fibre. He should include green leafy vegetables, fruits, salads, whole grains, sprouts and plenty of water in his daily diet. Foods rich in roughage improve digestion, prevent constipation and help maintain a healthy digestive system.

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Question 6. Reshma had trouble seeing things in dim light. The doctor tested her eyesight and prescribed a particular vitamin supplement. He also advised her to include a few food items in her diet.

(i) Which deficiency disease is she suffering from?

Answer: She is suffering from Night Blindness.

(ii) Which food component may be lacking in her diet?

Answer: Vitamin A.

(iii) Suggest some food items that she should include in her diet to overcome this problem (any four).

Answer:

• Carrot
• Spinach
• Mango
• Papaya

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Question 7. You are provided the following:

• Canned fruit juice
• Fresh fruit juice
• Fresh fruit

Which one would you prefer and why?

Answer:

I would prefer fresh fruit because it contains natural vitamins, minerals and dietary fibre without added sugar or preservatives. Fresh fruit is healthier than both canned fruit juice and fresh fruit juice.

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Question 8. Gourav got a fracture in his leg. His doctor aligned the bones and put on a plaster. The doctor also gave him calcium tablets. On the second visit, the doctor gave Vitamin D syrup along with calcium tablets. Refer to Fig. 3.5 and answer the following questions.

(i) Why did the doctor give calcium tablets to Gourav?

Answer: Calcium is essential for the formation and repair of bones. It helps the fractured bone heal faster.

(ii) On the second visit, why did the doctor give Vitamin D syrup along with calcium tablets?

Answer: Vitamin D helps the body absorb calcium efficiently. Therefore, it was given along with calcium tablets to support proper bone healing.

(iii) What question arises in your mind about the choices made by the doctor in giving the medicines?

Answer: Why is Vitamin D necessary for the proper absorption and utilisation of calcium in our body?

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Question 9. Sugar is an example of carbohydrates. Sugar is tested with iodine solution but it does not change to blue-black colour. What can be a possible reason?

Answer:

Iodine solution gives a blue-black colour only in the presence of starch. Although sugar is a carbohydrate, it is not starch. Therefore, iodine solution does not change colour when added to sugar.

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Question 10. What do you think of Raman's statement, "All starches are carbohydrates but not all carbohydrates are starches." Describe the design of an activity to test your answer.

Answer:

Raman's statement is correct.

Activity:

• Take two test tubes.
• Put starch solution in one test tube and sugar solution in the other.
• Add a few drops of iodine solution to both test tubes.
• The starch solution turns blue-black, while the sugar solution shows no colour change.
• This proves that starch is a carbohydrate, but all carbohydrates are not starches.

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Question 11. While using iodine in the laboratory, a few drops of iodine fell on Mishti's socks and a few fell on her teacher's saree. The drops of iodine on the saree turned blue-black while the colour on the socks did not change. What can be a possible reason?

Answer:

The teacher's saree was probably starched, whereas Mishti's socks did not contain starch. Since iodine reacts only with starch, the saree turned blue-black while the socks showed no colour change.

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Question 12. Why are millets considered a healthy choice of food? Can eating just millets suffice for the nutritional requirements of the body? Discuss.

Answer:

Millets are rich in carbohydrates, dietary fibre, vitamins and minerals. They are highly nutritious and help maintain good health. However, eating only millets cannot fulfil all the nutritional requirements of the body. A balanced diet should also include pulses, fruits, vegetables, milk, healthy fats and other protein-rich foods.

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Question 13. You are given a sample of a solution. How would you check the possibility of it being an iodine solution?

Answer:

Add a few drops of the given solution to a starch solution or a slice of boiled potato. If the starch turns blue-black, the given sample is likely to be iodine solution.

Chapter 3. Mindful Eating: A Path to a Healthy Body

Extra Questions Examination Based

Chapter 3. Mindful Eating: A Path to a Healthy Body

This section contains additional important questions prepared according to the latest CBSE pattern. These questions are concept-based, exam-oriented, and help students strengthen their understanding of the chapter.

Additional Important Questions with Answers

 

Very Short Answer Questions (1 Mark)

Question 1. What are nutrients?

Answer: Nutrients are the useful components of food that provide energy, help in growth, repair body tissues, and protect us from diseases.

Question 2. Name the five major nutrients.

Answer: Carbohydrates, proteins, fats, vitamins, and minerals.

Question 3. Which nutrient is known as the body-building nutrient?

Answer: Proteins.

Question 4. Which nutrients are called energy-giving nutrients?

Answer: Carbohydrates and fats.

Question 5. What is a balanced diet?

Answer: A balanced diet contains all essential nutrients, roughage, and water in the right proportions.

Question 6. What is roughage?

Answer: Roughage is dietary fibre that helps in digestion and prevents constipation.

Question 7. Which vitamin helps us see clearly in dim light?

Answer: Vitamin A.

Question 8. Which mineral is essential for strong bones and teeth?

Answer: Calcium.

Question 9. Which solution is used to test the presence of starch?

Answer: Iodine solution.

Question 10. Which nutrient helps repair worn-out body tissues?

Answer: Proteins.

Question 11. Name any one millet.

Answer: Bajra.

Question 12. What are food miles?

Answer: Food miles are the distance travelled by food from the place where it is produced to where it is consumed.

Question 13. Which disease is caused by the deficiency of Vitamin C?

Answer: Scurvy.

Question 14. Why should we drink plenty of water every day?

Answer: Water helps in digestion, transportation of nutrients, and removal of waste from the body.

Question 15. Why should junk food be avoided?

Answer: Junk food contains excess fat, sugar, and salt but very little nutrition.

 

Short Answer Questions (2 Marks)

Question 1. Differentiate between carbohydrates and proteins.

Answer:

• Carbohydrates mainly provide energy.
• Proteins help in body growth and repair of tissues.

Question 2. Why is a balanced diet important?

Answer: A balanced diet provides all essential nutrients, roughage, and water. It supports proper growth, supplies energy, protects the body from diseases, and keeps us healthy.

Question 3. Write any two functions of vitamins.

Answer:

• They protect the body from diseases.
• They help maintain healthy eyes, skin, and bones.

Question 4. Why are millets called nutritious cereals?

Answer: Millets are rich in carbohydrates, dietary fibre, vitamins, minerals, and other nutrients. They are healthy and easy to grow under different climatic conditions.

Question 5. Why should food not be wasted?

Answer: Food requires land, water, energy, and human effort to produce. Wasting food also wastes valuable natural resources.

Question 6. Why is roughage necessary in our diet?

Answer: Roughage improves digestion, helps in smooth bowel movement, and prevents constipation.

Question 7. Explain the importance of drinking clean water.

Answer: Clean water helps regulate body temperature, transports nutrients, removes waste, and prevents water-borne diseases.

Question 8. Why is Vitamin D important?

Answer: Vitamin D helps the body absorb calcium and strengthens bones and teeth.

Question 9. Mention two healthy eating habits.

Answer:

• Eat a balanced diet.
• Avoid excessive junk food and sugary drinks.

Question 10. Why should locally grown food be preferred?

Answer: Local food is usually fresher, more nutritious, supports local farmers, and reduces food miles.

Question 11. Why do children need protein-rich food?

Answer: Children need proteins for proper growth, development, and repair of body tissues.

Question 12. What are deficiency diseases?

Answer: Deficiency diseases are diseases caused by the long-term lack of one or more nutrients in the diet.

Question 13. Why is fresh fruit healthier than canned fruit juice?

Answer: Fresh fruits contain natural dietary fibre and nutrients, while canned juices often contain added sugar and preservatives.

Question 14. Why should we read food labels before buying packaged food?

Answer: Food labels provide information about ingredients, nutrients, expiry date, and added sugar or salt.

Question 15. Why should we avoid overeating?

Answer: Overeating can lead to obesity, digestive problems, and other health issues.

Chapter 3. Mindful Eating: A Path to a Healthy Body

40 Important MCQs with Answers

Chapter 3. Mindful Eating: A Path to a Healthy Body

This section contains 40 important multiple-choice questions based on the chapter. These questions are prepared according to the latest CBSE examination pattern and cover all important concepts of the chapter. Attempt all the questions first and then check your answers from the Answer Key given at the end.

40 Important MCQs with Answer Key

Question 1. Which nutrient is the main source of energy for our body?

• (A) Vitamins
• (B) Minerals
• (C) Carbohydrates
• (D) Proteins

Question 2. Which nutrient helps in the growth and repair of body tissues?

• (A) Fats
• (B) Proteins
• (C) Vitamins
• (D) Water

Question 3. Which nutrient helps protect the body from diseases?

• (A) Vitamins
• (B) Carbohydrates
• (C) Fats
• (D) Proteins

Question 4. Which component of food helps prevent constipation?

• (A) Sugar
• (B) Roughage
• (C) Fat
• (D) Protein

Question 5. Which vitamin deficiency causes night blindness?

• (A) Vitamin B
• (B) Vitamin C
• (C) Vitamin A
• (D) Vitamin D

Question 6. Which mineral is necessary for healthy bones and teeth?

• (A) Iron
• (B) Calcium
• (C) Iodine
• (D) Sodium

Question 7. Which solution is used to test the presence of starch?

• (A) Lime water
• (B) Iodine solution
• (C) Copper sulphate solution
• (D) Vinegar

Question 8. Which colour appears when iodine reacts with starch?

• (A) Red
• (B) Green
• (C) Blue-black
• (D) Yellow

Question 9. Which of the following is a balanced diet?

• (A) Only fruits
• (B) Only milk
• (C) Food containing all nutrients in proper proportions
• (D) Only cereals

Question 10. Which food is the healthiest choice?

• (A) Chips
• (B) Fresh fruits
• (C) Soft drinks
• (D) Candies

Question 11. Which of the following is a millet?

• (A) Bajra
• (B) Rice
• (C) Wheat
• (D) Gram

Question 12. Food miles refer to—

• (A) Distance travelled by food
• (B) Distance travelled by people
• (C) Length of farms
• (D) Road distance to school

Question 13. Which nutrient is stored in the body as reserve energy?

• (A) Vitamins
• (B) Proteins
• (C) Fats
• (D) Minerals

Question 14. Which disease is caused due to Vitamin C deficiency?

• (A) Rickets
• (B) Scurvy
• (C) Goitre
• (D) Beriberi

Question 15. Which food item is rich in protein?

• (A) Rice
• (B) Wheat
• (C) Green gram
• (D) Sugar

Question 16. Which nutrient helps in repairing worn-out tissues?

• (A) Protein
• (B) Fat
• (C) Carbohydrate
• (D) Vitamin C

Question 17. Which food contains dietary fibre?

• (A) Fruits and vegetables
• (B) Butter
• (C) Oil
• (D) Sugar

Question 18. Which of these is a healthy eating habit?

• (A) Skipping breakfast
• (B) Eating only junk food
• (C) Eating a balanced diet
• (D) Drinking soft drinks daily

Question 19. Which vitamin helps in calcium absorption?

• (A) Vitamin A
• (B) Vitamin B
• (C) Vitamin D
• (D) Vitamin K

Question 20. Which nutrient mainly provides immediate energy?

• (A) Protein
• (B) Carbohydrate
• (C) Mineral
• (D) Vitamin

Question 21. Which food is most likely to contain preservatives?

• (A) Fresh fruit
• (B) Salad
• (C) Canned juice
• (D) Sprouts

Question 22. Which food is richest in roughage?

• (A) Green leafy vegetables
• (B) Butter
• (C) Oil
• (D) Cheese

Question 23. Which of the following is a protective nutrient?

• (A) Vitamin A
• (B) Rice
• (C) Sugar
• (D) Ghee

Question 24. Which nutrient should be increased to prevent constipation?

• (A) Roughage
• (B) Fat
• (C) Sugar
• (D) Salt

Question 25. Which of the following is a pulse?

• (A) Bajra
• (B) Ragi
• (C) Kidney beans
• (D) Rice

Question 26. Why should junk food be avoided?

• (A) It contains excess sugar, fat and salt.
• (B) It is rich in vitamins.
• (C) It improves digestion.
• (D) It provides roughage.

Question 27. Which test is used to identify starch?

• (A) Paper test
• (B) Iodine test
• (C) Flame test
• (D) Smell test

Question 28. Which nutrient deficiency causes weak bones?

• (A) Calcium and Vitamin D
• (B) Vitamin C
• (C) Protein only
• (D) Carbohydrates

Question 29. Which cereal is also called a nutri-cereal?

• (A) Millet
• (B) Rice
• (C) Wheat
• (D) Maize

Question 30. Which habit supports good health?

• (A) Wasting food
• (B) Eating fresh and balanced meals
• (C) Eating only sweets
• (D) Drinking sugary beverages daily

Question 31. Assertion (A): Proteins help in body growth and repair.
Reason (R): Proteins are called body-building nutrients.

• (A) Both A and R are true, and R is the correct explanation of A.
• (B) Both A and R are true, but R is not the correct explanation of A.
• (C) A is true, but R is false.
• (D) A is false, but R is true.

Question 32. Assertion (A): Fresh fruits are healthier than canned fruit juice.
Reason (R): Fresh fruits contain dietary fibre and no added preservatives.

• (A) Both A and R are true, and R is the correct explanation of A.
• (B) Both A and R are true, but R is not the correct explanation of A.
• (C) A is true, but R is false.
• (D) A is false, but R is true.

Question 33. A student eats only chips, chocolates and soft drinks every day. Which nutrient is most likely to be deficient?

• (A) Vitamins and minerals
• (B) Sugar
• (C) Fat
• (D) Salt

Question 34. A doctor advises a patient to spend some time in sunlight along with calcium tablets. Which vitamin is related to this advice?

• (A) Vitamin A
• (B) Vitamin C
• (C) Vitamin D
• (D) Vitamin K

Question 35. Which food is the best source of dietary fibre?

• (A) Fruits
• (B) Refined flour
• (C) Butter
• (D) Sugar

Question 36. Which practice helps reduce food miles?

• (A) Buying imported food
• (B) Eating locally grown food
• (C) Wasting food
• (D) Eating only packaged food

Question 37. Which food is most suitable for body-building?

• (A) Sprouts
• (B) Soft drinks
• (C) Candy
• (D) Chips

Question 38. Which statement is correct?

• (A) All carbohydrates are starch.
• (B) All starches are carbohydrates.
• (C) Proteins are vitamins.
• (D) Roughage provides energy.

Question 39. Which of the following helps maintain a healthy digestive system?

• (A) Roughage and water
• (B) Sugar only
• (C) Fat only
• (D) Salt only

Question 40. The main message of this chapter is—

• (A) Eat only tasty food.
• (B) Eat only expensive food.
• (C) Follow mindful eating and choose a balanced diet.
• (D) Eat only packaged food.

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Answer Key

1. C
2. B
3. A
4. B
5. C
6. B
7. B
8. C
9. C
10. B
11. A
12. A
13. C
14. B
15. C
16. A
17. A
18. C
19. C
20. B
21. C
22. A
23. A
24. A
25. C
26. A
27. B
28. A
29. A
30. B
31. A
32. A
33. A
34. C
35. A
36. B
37. A
38. B
39. A
40. C