Home Science Book 1 PDF

216-Home Science Book - 1  Content MODULE - 1: Home Science in Daily Life 1. What is home science? 1 2. Food and its nutrients 13 3. Food groups 36 4. Method of cooking food 50 5. Preservation of food 7...

216-Home Science Book - 1  Content MODULE - 1: Home Science in Daily Life 1. What is home science? 1 2. Food and its nutrients 13 3. Food groups 36 4. Method of cooking food 50 5. Preservation of food 74 6. Environment 93 7. Health 108 8. Communicable and life style diseases 128 9. Care and maintenance of fabrics 142 10. Fibre to fabric 166 11. Fabric finishes 189 What is Home Science? MODULE - 1 Home Science in Daily Life 1 Notes WHAT IS HOME SCIENCE? As the name suggests, Home Science is concerned with the home, health and happiness of all the people living in it.As a field of specialization, Home Science draws its content from courses in both science and art. Thus, representing an interdisciplinary field that prepares young learners for the two most important goals in their lives – caring for their home and family as well as preparing for a career or vocation in life. Hence, its scope extends to activities associated with setting home based enterprises as well as consultancies. Today, men and women share the responsibility of a home and family equally. They need an equal amount of preparation in making the best use of the resources available to make their lives comfortable. In this lesson, you will discover the scope of the science and art behind Home Science and the different professional avenues available to you after specializing in this field. OBJECTIVES After reading this lesson, you will be able to: explain the meaning and importance of Home Science; establish the relevance of Home Science to men and women; present some facts about Home Science as a discipline and profession, and identify various academic and vocational opportunities available to you after studying Home Science. 1.1 MEANING OF HOME SCIENCE Home Science or the science of managing a home, includes all the things that concern ourselves, our home, our family members and our resources. It aims at getting maximum satisfaction for us and our family members through the efficient and scientific use of your resources. Home Science means the art of managing your resources efficiently and the science of achieving a healthy and happy home as well as successful career. HOME SCIENCE 1  MODULE - 1 What is Home Science? Home Science in Daily Life You must have noticed the words ‘art’and ‘science’being used together in the definition given above. This is because Home Science teaches you the art of using things so that a harmonious whole is achieved and an overall pleasant effect is created. At the same time, it gives you all the scientific knowledge of the procedures involved in making a home aesthetic. Let us take an example- Home Science will teach you about the Notes different nutrients required by the body and the different functions they perform. This is the ‘science’. When you are able to select various dishes having those necessary nutrients and serve them attractively to your family and motivate them to eat the right foods, it is an ‘art’. Developing the ability to communicate effectively with all the family members including children and elderly, is an important skill and art that we all have to inculcate for harmonious interpersonal relationship and a happy and peaceful life. This essential skill is also learnt by studying Home Science. Home Science draws an important part of its content from pure science disciplines such as physics, chemistry, biology, physiology and hygiene. It also draws its content equally from economics, sociology, anthropology, psychology, community development, communication, media and technology. Thus, making it an interdisciplinary field which draws from the strengths of science and arts courses. This combination of science and art holds true in all the areas of Home Science. Some of these are as follows: the interpersonal communication amongst family members; the family that you care for; the food that you eat; the house that you live in; the clothes that you wear; the resources that you use; the environment around you and the skills and environment that can lead to successful career. ACTIVITY 1.1 State the art and science in following activities you perform at home. The first two have been done for you: Activity Art Science to have a bath feel fresh and clean dirt and germs are removed from your body pores on skin get open 2 HOME SCIENCE What is Home Science? MODULE - 1 Home Science in Daily Life prepare breakfast serve attractively select right food use of correct method of cooking to preserve nutrients enhance nutritive value of Notes food. wash clothes clean the house make grocery purchases use household appliances caring for children 1.2 RELEVANCE OF HOME SCIENCE Traditionally Indian society had clearly demarcated areas of work for both men and women. However, with the changing social and economic environment, managing a home requires the efforts of all the family members. Today, more and more women are working- whether they go to an office or work from home. Therefore, gender based stereotype roles do not hold relevance any longer. Today, you can learn to manage your own resources better by studying various areas of Home Science. If you face any problem, Home Science gives you the right tools to solve. In doing so, you become more organized and efficient. Home science opens up a large arena of possible job opportunities for both men and women. This knowledge helps in the improvement of not only your home and personal life but also your professional life. HOME SCIENCE 3  MODULE - 1 What is Home Science? Home Science in Daily Life Home Science is for both Boys and Girls o Both have to succeed in an increasingly competitive world o Both have to share household responsibilities and tasks o Both need to manage resources Notes o In case of a problem they have to solve it together with other family members. o Home Science offers varied vocational and professional avenues for both boys and girls o Joint knowledge and skills help to improve the standard of living. You and your family members can achieve personal satisfaction and use the skills gained through Home Science to improve your family’s economic condition as well. As in Home Science you will learn several skills that can enable you to set up home based enterprises or consultancies like a boutique, catering unit, crèche, day care centre, etc. You will learn more about this aspect later in this chapter. ACTIVITY 1.2 Do you agree with the following statements? Give reasons for your opinion? Situations Agree/ Disagree Reasons Only a mother can look after Disagree Anyone with a caring attitude a sick child can look after a sick child. Gender does not play any role. Male doctors take equally good care of patients as female doctors do. Purchasing of electronic appliances items should be preferably done by men Washing, ironing, folding and keeping away the weekly laundry is best handled by women Money is best managed by men 4 HOME SCIENCE What is Home Science? MODULE - 1 Home Science in Daily Life Discuss your opinion with your friends. Find out their opinion also. Decide who needs to change his/her opinion and why. 1.3. HOME SCIENCE- A DISCIPLINE AND PROFESSION Home Science covers a few areas of specialization such as Food and nutrition, Notes Communication and Extension, Resource Management, Human Development, Fabric and apparel science. We learn and develop good interpersonal relationships within and outside the family. We also learn to manage our resources like time, energy and money so that we get maximum satisfaction. Home science also involves learning the skills intending all this useful to our family or community, especially the underprivileged for better life. We value our traditional knowledge, experiences offered to us by our parents and grandparents. We should continue and value this. The new advance in science and technology and management equip us better and deal with the changing social and economic environment and meet the challenges of the 21st centaury. Home science syllabus draws its strength from both science and arts discipline. This enables the student to develop the ability and understand the concept as well as apply them in various contents situation. This gives home science students an edge above all other disciplines. This prepares them for vast range of opportunities unlike other discipline. 1.4 AREAS OF SPECIALIZATION IN HOME SCIENCE By now you must have understood that Home Science is an important area of study. Let us now find out in detail the specific areas that you have to study in this subject. There are five major components or areas of specialization in Home Science: HOME SCIENCE Food and Resource Fabric and Human Communication Nutrition Management Apparel Science Development and Extension Today, Home Science is so advanced that each specialization is a domain in its own with its areas of specialization and vocation/professional opportunities. Some of the areas of further specialization are as follows: Main Branch Area of further specialization Food and Nutrition Food Science Nutrition- Clinical Nutrition and Community Nutrition Institutional food service HOME SCIENCE 5  MODULE - 1 What is Home Science? Home Science in Daily Life Fabric and Apparel Clothing Construction Science Textile Science Textile Designing Garment Designing Notes Care and Maintenance of Clothes Resource Management Resource Management Housing and Equipment Interior Decoration Consumer Education Human Development Child - Welfare Adolescence, Marriage and Family Guidance Care of the Elderly Care of special children Communication and Media for communication Extension Programme planning and evaluation Training and capacity building Management of community service organisations These options may be only at higher level of studies and not at school level. There are many Home Science colleges in India where you can study these courses. There are various vocational courses based on Home Science discipline like creative embroidery and tailoring, early childhood etc. You may visit the NIOS website www.nos.org for more information about this. The courses are available at graduate and post graduate level. You can conduct doctoral and post doctoral research and contribute to adding new content to Home Science. These courses are offered as regular programmes in colleges as well through distance education made through IGNOU. ACTIVITY 1.3 Study the Home Science syllabus given at the end of this Book. Find out the areas that interest you. Make a list of three vocations that are available in that area of Home Science........................................................................................................................................................................................................................................................................................................................................................................................... 6 HOME SCIENCE What is Home Science? MODULE - 1 Home Science in Daily Life INTEXT QUESTIONS 1.1 1. Select the correct alternative from those given below. (i) Home Science means _________________. Notes a) learning to build interpersonal communication b) the art of managing your resources c) developing a skill to start an enterprise d) all the above (ii) Which of the following is not a specialization area in Home Science? a) Food Science b) Garment Designing c) Nursing d) Interior Decoration 2. Read Section 1.1 and list any four ways by which Home Science can help you. 1.............................................................................................................. 2.............................................................................................................. 3.............................................................................................................. 4.............................................................................................................. 5.............................................................................................................. 1.5 CAREER OPPORTUNITIES IN HOME SCIENCE Before you study the different opportunities available in the subject of Home Science, you must understand the concepts of wage employment and self-employment. To understand these concepts, let us take an example - a tailor who sets up a tailoring shop is self-employed whereas he/she is said to be in wage employment when he/she works in a garment factory and gets a salary or wage. Wage employment means that you work for another person and receive wages or salary for your services. Self-employment means that you are the owner of an enterprise which you run and finance. You have already read that specializing in Home Science may choose to work in salaried jobs or as self-employed entrepreneurs or as consultants using any of the skills that they may have developed. Table 1.1 lists these knowledge, skills and opportunities. HOME SCIENCE 7  MODULE - 1 What is Home Science? Home Science in Daily Life Table 1.1 Job opportunities in Home Science Knowledge/ Skills Wage Employment Self-Employment Opportunity Opportunity Catering Staff in canteen, restaurant Owner of a canteen, Notes Cook; coffee/tea shop, etc. restaurant, coffee/tea Service Staff shop etc. Food Service from home Conducting hobby classes Food preservation / Production Owner of a production Bakery and Training of Service Staff unit Confectionery In-charge of a community Home based production centre services Conducting hobby classes Training NGO functioning as a livelihood promotion initiative Interior Decoration Work for an organisation Self employed as Interior Designer Interior Designer Furniture Designer Furniture Designer Staff at show rooms Staff at show rooms Conducting hobby courses/ Conducting hobby courses/ classes classes Show case and window Show case and window display design display design Arts and Crafts Staff at government Running own shop/ emporiums/show rooms/ enterprise antique shops Designer for arts and Home-based craft crafts items centre Staff at production units Conducting hobby courses/classes House Keeping and Staff at hotels and guest Running a guest house Laundry Services houses Home based paying guests Facilities manager service Contract services 8 HOME SCIENCE What is Home Science? MODULE - 1 Home Science in Daily Life Dress Designing, Staff in a Production Owner of a shop or Garment Construction; unit/export house boutique Textile Designing Staff at textile designing Home based services unit Conducting hobby classes Staff at boutique Notes Teaching Staff at crèche, play Owner of a crèche, play school, day care centre school etc. Teaching in a school/ Day-care or after care in college school for young children Teaching in polytechnics Conducting tuitions at home Conduting short term in areas of Home Sci. courses Communication Staff in development Counsellors and Extension organisation Establishing development Counsellors organisation Researchers Market research Social Entrepreneurs agencies. Trainers and facilitators Media production and Staff in Public Relations management. and Human relations Communication and department development consultant Offering short-term courses- content development, theatre, puppetry etc. Resource Managers Staff in retail outlets Event managers and Consumer Staff in event management Small savings agent Education firms Having read Table 1.1 you will agree that besides providing education for your overall development, Home Science prepares you to take up a job outside the home as well as set up a home enterprise. For example, as a Home Science trained person, you can join a garment export house as a wage employee but if you are not able to leave the house, you can set up a tailoring boutique at home. You will also agree that you can be engaged in both wage and self-employment in all areas of Home Science. You must remember that to be successful you need to have thorough knowledge of the subject, some practice and experience. The school level course in Home Science gives you only basic knowledge in the subject. In order to get ready for a job, you need to HOME SCIENCE 9  MODULE - 1 What is Home Science? Home Science in Daily Life do specific advanced courses offered by a number of institutes. The National Institute of Open Schooling also offers a number of vocational courses in the area of Home Science. You can consult the counsellor at your PCP or visit the NIOS website for further information. Notes INTEXT QUESTIONS 1.2 1. Give any four examples of home-based self-employment opportunities in the area of Home Science. (i) _______________________________________________________ (ii) _______________________________________________________ (iii) _______________________________________________________ (iv) _______________________________________________________ 2. List any one wage-employment opportunity in the five specialisation areas of Home Science Specialisation Employment Opportunity (i) Food and Nutrition (ii) Resource management and Designing (iii) Clothing and Textiles (iv) Human Development (v) Communication and Extension 3. Classify the following either as wage-employment (WE) or as self-employment (SE). Tick mark the option you choose. WE SE i. Pre-school teacher ii. Owner of a home accessories showroom iii. Production unit staff iv. Consultancy service provider v. ResearchAssistants vi. Conducting hobby classes vii. Owner of a boutique viii. Guest House manager ix. School teacher x. Development Consultant 10 HOME SCIENCE What is Home Science? MODULE - 1 Home Science in Daily Life WHAT YOU HAVE LEARNT teaches everything concerning the home Notes is useful for both men and women needs to be studied formally HOME SCIENCE has five basic component areas Food and Resource Textiles and Human Communication Nutrition Management Clothing Development and Education Academic Courses at Graduate and Post Graduate level Research can lead to self and wage-employment TERMINAL EXERCISES 1. Discuss in 10 lines the relevance of Home Science in your day-to-day life. 2. What are the various components or areas of Home Science? List areas of further specialisation in any one of these areas? 3. List the various opportunities for people in wage-employment and self-employment capacity in any one area of Home Science. 4. Sate whether the following statements regarding Home Science are correct or incorrect. Give reasons for your answer if marked as incorrect. Write T for true and F for incorrect. (i) Study of Home Science does not lead to a career. (ii) Home Science equips both girls and boys to perform their dual role as home makers and as professionals. HOME SCIENCE 11  MODULE - 1 What is Home Science? Home Science in Daily Life ANSWERS TO INTEXT QUESTIONS 1.1 1. (i) d (ii) c 2. (i) resources efficiently (ii) beautiful, well managed (iii) successful career Notes 1.2 2. (i) Catering, Home based production services (ii) Interior decoration and Furniture Designer (iii) Dress/Textile designing, Owner of a shop or boutique (iv) Social welfare, Day-care or school after care for young children (v) Researcher, Organisation communication consultant 3. Wage-employment Self-employment i, iii, v, viii, ix ii, iv, vi, vii, x 12 HOME SCIENCE Food and its Nutrients MODULE - 1 Home Science in Daily Life 2 Notes FOOD AND ITS NUTRIENTS Think about the meals you ate yesterday. Write all the food items you consumed in the table given below. You will realize that you ate different kinds of food item. Why do we need to eat a variety of food? How do these food items help us? In this lesson you will find answers to these questions. Table 2.1. Food items consumed by you yesterday: Breakfast Lunch Snack Dinner OBJECTIVES After studying this lesson you will be able to : define the term ‘food’ and explain its functions in our body; state important functions and sources of each nutrient in our body; explain the role of nutrition and nutrients in healthy living; describe the term malnutrition and its effects and suggest appropriate measures to prevent and cure malnutrition. 2.1 FOOD AND ITS IMPORTANCE FOR HEALTHY LIVING Food satisfies our hunger and provides energy for day to day living. It is also an important part of all our social occasions. When you go to a friend’s house, you are generally greeted and offered something to eat and drink. So food serves a social HOME SCIENCE 13  MODULE - 1 Food and its Nutrients Home Science in Daily Life function. Similarly when you are away from your home you not only miss your family but also food. Thus, food is important in our life. Can you elaborate the importance of food in our life? Yes, you are right. We eat to satisfy our hunger, feel happy and even celebrate special occasions. Let us now learn Notes about the various functions of food. 2.1.1. Food gives us energy to work We need energy to do our work. We need energy for walking, playing, eating, working in the house or outside and for other activities. Fig. 2.1 2.1.2. Food helps in the growth and repair of tissues A small child grows into an adult. Do you know the relationship between the growth of our body and the food we eat? The body is made up of thousands of small cells. New cells are added to help the body to grow in size. We need food for the formation of new cells. In addition to growth, new cells are made to replace the dead and damaged cells. Therefore, food helps not only in growth but also in the repair of tissues. 2.1.3. Food gives strength to fight against diseases We are always surrounded by disease causing organisms. The food we eat helps us in providing protection against them. If we fall ill, food helps us to recover from illness. 2.1.4. Food helps the body to function normally Do you think we need energy even when we are at rest? Yes you are right, it is because the vital organs inside your body are always working. For example, our heart is pumping blood, stomach is digesting food and lungs are breathing in air. These organs need energy to perform their role which is provided by the food we eat. ATIVITY 2.1 Anuradha and Shonali were living happily with their parents, younger brother and a dog. Suddenly they lost their parents one after the other and then their dog. The younger brother also left them because of his posting in another town. The sisters went into depression and initially stopped eating regularly and then totally. They became weak 14 HOME SCIENCE Food and its Nutrients MODULE - 1 Home Science in Daily Life and stopped communicating with others. Finally they had to be admitted in a hospital in a state of acute depression and nutritional deficiencies. Anuradha died due to severe under nutriton. Shonali survived and had to be treated by doctors, nurses and social workers for a long time for both depression and malnutrition. She had to learn to eat proper meals all over again. Notes Think about this situation and try to find answers on the basis of the functions performed by food: Q. What could be the reasons due to which the sisters stopped eating? Q. Do you stop eating food when you are angry or sad? You have seen that food performs many functions in our body and all of them are important for not only our existence but also for a healthy life. 2.1.5. Food satisfies hunger We eat food to satisfy our hunger. It also provides mental and psychological satisfaction. Therefore is the prime need to be satisfied in life. 2.1.6. Social functions Food has always been a central part of our social existence. It helps to relax and creates a friendly mood. People take special care in planning and cooking food for social occasions, so food promotes a sense of community. 2.1.7. Psychological functions In addition to social functions food must also satisfy our items emotional needs. These include a sense of security, love and attention. Familiar food items make us feel secure. A baby gets emotional security while being breast feed. Anticipating food needs and fulfilling them are expressions of love, care and attention. Similarly, sharing of food is a token of friendship and acceptance. 2.2 NUTRITION AND NUTRIENTS Have you ever thought what happens to the food we eat? How do we get energy from the food? Now we will discuss about the science behind food and its functions. We can define nutrition as the science which tells us about what happens to the food when it enters our body and thereafter. How is food digested and utilized in our body? How does one grow from a little child to a young adult and then an old person? The food we eat contains many chemical substances. These chemical substances are known as nutrients. We can say that nutrients are invisible compounds in the food which are necessary for keeping the body healthy. These nutrients have different names and functions to perform in our body. HOME SCIENCE 15  MODULE - 1 Food and its Nutrients Home Science in Daily Life The common nutrients in our food are: Carbohydrates Proteins Fats Notes Vitamins Minerals Fibre Water 2.3 FUNCTIONS AND SOURCES OF NUTRIENTS We will now learn about the functions of various nutrients and their sources. 2.3.1 Carbohydrates Carbohydrates are as important to our body as fuel is to a car. As fuel makes a car run, similarly carbohydrates provide energy to our body, which keeps it going throughout the day. Which food items in our diet contain carbohydrates? Yes, foods like potatoes, rice and sweets give carbohydrates. There are two types of carbohydrates in food sugar and starch. Sugar: Sugar is also called simple carbohydrate. Fruits, honey and sugar are some sources of sugar. Starch: starch is called complex sugar. Plants store energy in the form of starch. When we eat plant products containing starch, our digestive system breaks down starch into glucose. This glucose is absorbed in blood and provides energy. Some foods give carbohydrates to our body in the form of starch. These are cereals, potatoes, sweet potatoes etc. Some other foods give carbohydrates in the form of sugar. For example sugar, honey, jam, jaggery, etc. One gram of carbohydrate gives four kcal. An adult person needs 400-420 gms of carbohydrates everyday. Functions of Carbohydrates Sources Give energy and feeling of fullness. Starch sources: cereals – like wheat, Increase the bulk of our food. rice, bajra, maize, potatoes, sweet Spare proteins to perform other potatoes, calocasia, etc. functions. Helps to make the food tasty. 16 HOME SCIENCE Food and its Nutrients MODULE - 1 Home Science in Daily Life sugar sources: sugar, honey, jaggery, sweets, jam, murabba, etc. Notes 2.3.2 Proteins Proteins are needed for muscle building and repairing worn out cells and tissues. Our muscles, organs and even blood are made up of mostly proteins. If we do not eat proteins our body will not be able to repair damaged cells or build new ones. Proteins in our diet come from both animal and plant sources. The proteins from animal source are known as animal proteins and the proteins from plant sources are known as plant proteins. One gram of protein gives four kilo calories of energy (kcal). An adult needs 1gm of protein for every kilogram of body weight per day. For example if Shivali weighs 52 kg then her protein requirement would be approximately 52gms per day. Functions of proteins Sources Needed for making new cells Animal Sources in the body Meat, egg, fish, Helps in repairing old and poultry, milk, damaged cells. curd, cheese, etc. Helps in healing wounds. Needed for making blood, enzymes and hormones Plant sources All cereals, pulses, peas, soyabean, nuts especially groundnut, etc. ACTIVITY 2.2 Calculate the amount of protein you would require for yourself and for other members of your family. Enter their body weight and protein requirements in the table below: Member Body Weight Protein (kg) requirement (g)/ day Self Father Mother Brother/Sister HOME SCIENCE 17  MODULE - 1 Food and its Nutrients Home Science in Daily Life 2.3.3 Fat One gram of fat gives you nine kcal. Fat which we get from animals are called animal fat. Fat which we get from plants are called plant fat. Although fat gives more energy than carbohydrates, you eat very little fat and hence Notes fat is not the major source of energy in our body. Food containing large amount of fat can lead to obesity. An adult needs only 30 gms (2 table spoons) of fat everyday. Do you know that chocolate, biscuits, pakoras and patties also contain fat? Functions of Fat Sources Give energy, is the butter, ghee, concentrated source of groundnut oil, energy. coconut oil, Helps to keep our body warm. vanaspati, fried Help in the utilization of fat oods, chocolates, soluble vitamins like etc. A, D, E, K. Provides protection to delicate organs like heart, liver and also provides padding on our skeleton and muscles. Makes the food tasty. ACTIVITY 2.3 Find out the average monthly consumption of oil and/or ghee in your family and calculate your average daily fat consumption. Keeping in view the number of family members, find out if your consumption is adequate or not? Carry out the activity in the space provided below: Total consumption of oil in the family per month………………………..kg (or lt) Total consumption of ghee in the family per month………………………..kg (or lt) Number of family members…………….. Total fat consumption per member/month =………………….. Total fat consumption per member/day =…………………….. *Hint – Fat consumption = Total consumption/number of family members *Hint – 1 lt of oil = 910 gm (approximately) 18 HOME SCIENCE Food and its Nutrients MODULE - 1 Home Science in Daily Life INTEXT QUESTIONS 2.1 1. State four reasons for eating food. ___________________________________________________________ Notes ___________________________________________________________ ___________________________________________________________ ___________________________________________________________ 2. Choose the correct alternative given at the end of each statement given below: (i) The main use of proteins in (a) energy for work and play the body is (ii) Besides energy fat helps in (b) growth and repair of tissues (iii) Carbohydrates are needed (c) making food tasty to provide (d) protection to delicate organs in the body 3. Name the main nutrient present in the following: No. Food Nutrient Present No. Food Nutrient Present (a) Fish liver oil (g) Milk (b) Butter (h) Jaggery (c) Vanaspati (i) Wheat (d) Cheese (j) Egg (e) Dal (k) Sweet potato (f) Meat (l) Mustard oil 4. Find out the answers for following questions from the puzzle below. You may look horizontally or vertically. Write your answer in the space provided. C E R E A L S A P I S Z Q D B R K X F W S D O M W A H A C T G A T R K N E R Q V Y K M I F W B I L T N D E M K Y P O T A T O T HOME SCIENCE 19  MODULE - 1 Food and its Nutrients Home Science in Daily Life a) Which nutrient provides maximum amount of energy ______________ b) Nutrient found in eggs in abundance ______________ c) Major source of energy in our daily diet ______________ d) Good source of carbohydrate ______________ Notes 2.3.4 Minerals Minerals are present in all body tissues and fluids. Minerals like calcium and phosphorus are found in bones and teeth. Iron is a mineral which is found in blood as a part of the red pigment haemoglobin. Minerals occur in food as salts. Calcium and Phosphorus are present in the body in large amounts especially in bones and teeth and are known as macro or major minerals. Iron and Iodine are found in the body in smaller quantities, hence are known as micro minerals. Ten year old Ajay and his eight year old sister Priyanka asked their mother why she insists that they should consume more milk and green vegetables. Mother showed them their childhood photographs. The children were surprised to see the photographs. They asked their mother how had they become so tall and big! Their mother explained that it’s the milk and green vegetables that helped them grow so well. What is there in milk and green vegetables that helped Ajay and Priyanka grow? Have you ever wondered what role do minerals perform MILK in our bodies? The main functions of minerals are: MILK SKIMMED Functions of Minerals Sources Growth of our body and strength Milk of bones. Maintenance of water balance in the body. Contraction of muscles. Normal functioning of nerves and Green vegetables clotting of blood when needed. (a ) CALCIUM We all require calcium in our daily diet as it performs the following functions in our body: 20 HOME SCIENCE Food and its Nutrients MODULE - 1 Home Science in Daily Life Functions (i) Helps bones to grow and become strong. (ii) Makes teeth healthy and strong. (iii) Helps in clotting of blood. You may have noticed that in case of a minor injury Notes blood stops flowing in few seconds and a hard crust is formed on the wound this is known as clotting of blood, for which calcium is needed. Blood clotting can prove to be a life protecting function. (iv) It also helps in the movement of muscles. Calcium is required in large quantity for optimum growth during childhood. A pregnant woman also needs additional calcium to support the growth of foetus. Absorption of calcium is reduced as a person grows old. So, we should be careful regarding the calcium needs of the elderly persons. Sources Milk and its products like paneer, cheese, curd, lassi, chhach, butter milk etc. These are the best sources of calcium. Green leafy vegetables like spinach, fenugreek, curry leaves and coriander leaves are also good sources of calcium. (b) IRON Functions Iron is a very important mineral. It is needed for the formation of a compound called haemoglobin in our blood which helps in carrying oxygen to all parts of the body. Do you know in adolescence (10-19 years) iron requirement of the body increases? The need for iron increases specifically for girls. We must include iron rich foods in our daily diet. Fig. 2.2 Sources Green leafy vegetables like spinach, mustard leaves, fenugreek, mint, etc. Whole cereals and legumes Liver, heart, kidney and egg yolk. Gur/jaggery Dates and pomegranate. HOME SCIENCE 21  MODULE - 1 Food and its Nutrients Home Science in Daily Life ACTIVITY: 2.3 Amla is the richest source of iron. It is a very economical source to enhance the iron content in our food and can be eaten on a regular basis. List two food items made of Notes amla. ______________________________________________________________________ (c) IODINE Iodine is required for normal functioning of our Cretinism is a condition brain and the growth of our body. Deficiency of of severely stunted iodine leads to a disease called cretinism. physical and mental growth. Functions Iodine is needed for proper functioning of thyroid gland in our body. Sources Sea foods like fish and sea weeds. Fig.2.3 Plants which grow in iodine rich soil. Salt fortified with Iodine. Food fortification or enrichment is the process of adding micronutrients to food. This has been explained later in lesson 4. 2.3.5 VITAMINS These are the substances which are required in very small amounts in our diet, but are essentials for proper functioning of the body. Vitamins cannot be produced by the body, therefore must be present in our diet. Vitamins are classified into two groups on the basis of their solubility in fats and water. Fat soluble vitamins are those vitamins which are soluble in fat e.g. Vitamin A, D, E, and K. Water soluble vitamins are those vitamins which are soluble in water e.g. B- complex vitamins and vitamin C. You must know the functions and sources of vitamins. Table 2.1 lists vitamins, their functions and sources. 22 HOME SCIENCE Food and its Nutrients MODULE - 1 Home Science in Daily Life Table 2.2 Vitamins Functions Sources Deficiency Disorders Fat Soluble Vitamins Notes Vitamin A For better vision Vegetables, fruits Night specially in dim light (especially in dim Blindness Makes our skin healthy light yellow ones), milk, cheese, eggs Necessary for normal yolk, butter, ghee, growth and development liver green leafy Provides resistance to vegetables infection. Vitamin D Works with minerals - Oily fish, milk, cheese, Rickets in phosphorus and calcium butter, ghee, etc. Our children and to make teeth and bones body can make Osteomalacia strong Vitamin D when the and skin is exposed to Osteoporosis sunlight. in adults Vitamin E Prevents tissue breakdown. Whole pulses It is an antioxidant and cereals Vitamin K Needed in the Green leafy Avitaminosis process of clotting vegetables HOME SCIENCE 23  MODULE - 1 Food and its Nutrients Home Science in Daily Life Water Soluble Vitamins B Complex Helps the body to use Pulses, whole grains Notes energy cereals, wheat, rice etc. Keeps the digestive system healthy Vitamin C All the body cells need Fruits, leafy vegetables, Scurvy Vitamin C because it potatoes, sprouted helps to hold cells grains, guava. and amla together. It also keeps are the richest sources our teeth and gums healthy. *The details of some of these are discussed later in the chapter INTEXT QUESTIONS 2.2 Choose the correct option to complete the statements given below. 1. i. Calcium is needed for (i) improving the taste of food. (ii) healthy bones (iii) strong teeth (iv) clotting of blood ii. Richest source of iron is (i) iodized salt (ii) milk (iii) leafy vegetables (iv) wheat iii. Fortified salt is rich in (i) iron (ii) iodine 24 HOME SCIENCE Food and its Nutrients MODULE - 1 Home Science in Daily Life (iii) calcium (iv) all the above iv. Person suffering from iodine deficiency must eat/drink (i) sea food Notes (ii) root and tubers (iii) milk products (iv) fibre rich food v. Movement of muscles definitely requires presence of (i) iodine (ii) iron (iii) calcium (iv) all the above. 2. Tick Mark (√) the fat soluble vitamins from the choices given: (a) Vitamin A (b) Vitamin B (c) Vitamin C (d) Vitamin D 3. Which vitamin will you get from the following food items? (i) amla……………………… (vii) sprouted pulses…………… (ii) carrot…………………… (viii) sunlight on skin………… (iii) cereals……………….... (ix) milk……………………… (iv) eggs…………………… (x) butter……………………… (v) fish oil…………………. (xi) pumpkin…………………… (vi) green leafy vegetables……… (xii) liver……………………… 4. Fill in the blanks: (i) Vitamin D can be produced by the ……………… in the presence of …………… (ii) One function of Vitamin A is to keep our……………. healthy. (iii) To keep our gums and teeth healthy we must take ……………….. (iv) The vitamin which makes bones and teeth strong is ……………. HOME SCIENCE 25  MODULE - 1 Food and its Nutrients Home Science in Daily Life 2.4 DIETARY FIBRE Shruti’s grandmother is an active and cheerful old lady. Constipation refers However, she was uncomfortable as she had not passed to bowel stool since last three days. She realized that the in last movements that are Notes two-three days she had not been taking enough fresh infrequent and/or hard fruits, vegetables and water. Fresh fruits and vegetables to pass. contain fibre that helps in relieving constipation Dietary fibre, also known as roughage, is the indigestible carbohydrate present in food. Fibre is present in foods of plant origin only. Foods rich in fibre are: whole wheat flour, dalia (porridge) fruits such as guava, apples, pineapples ,banana whole pulses like lentil, rajmah, bengal gram vegetables such as peas, beans, carrots, cauliflower, green leafy vegetables When foods are processed there is loss of fibre, vitamins and minerals. For example unpolished rice has higher fibre content than polished rice. Can you think of some other examples? Wheat flour is something many of us consumes everyday. Often people sieve the flour and then make chapaties out if it. In the process, wheat bran which is rich in fibre is removed. Thus, reducing the fibre content of the flour. The skin of fruits and vegetables is also rich in fibre. Fibre performs many essential functions in the body; – It increases the bulk and softness of stool, thus Satiety means being making it easier to pass; satisfied especially when – Foods which contain fibre require more chewing referring to eating. It and thus have a high degree of satiety. prevents over eating. High fibre diet helps in the prevention of: Constipation Cancer of the large intestine Diabetes Obesity 26 HOME SCIENCE  Food and its Nutrients MODULE - 1 Home Science in Daily Life ACTIVITY 2.4 Recall what did you eat yesterday and list the fibre rich foods included in your meals. ____________________________________________________________________________________________________________________________________________ Notes ____________________________________________________________________ ______________________________________________________________________________________ 2.5 WATER Mohan’s mother was travelling to Jaipur in Rajasthan in the month of May for some work. She packed two bottles of water along with her lunch. Mohan asked his mother about the necessity of carrying the water bottles. Mother explained that during hot weather, our body sweats a lot. This results in depletion of body water. We should drink plenty of water to replenish the loss. Body water need can also be fulfilled by Fig.2.4 beverages like buttermilk (lassi), milk, fruit juices etc. On the other hand, our body’s need for water is less during winters. Now Mohan understands that water requirement vary with the season. On an average, one should drink about 8-10 glasses of water everyday. Water is not a nutrient, yet it is very important for our body because; It is a constituent of all body fluids. It helps to digest food and takes the nutrients from the food to the different cells of your body. It helps to keep our body temperature constant. In summer, when we sweat, extra heat is removed from the body. It helps to remove the waste products from your body in the form of urine. ACTIVITY 2.5: Observe the colour of your urine when you do not drink water for about 6-8 hours and then when you drink water every ½ hour. Answer the following. Interval between water intake Colour Water after 6-8 hours (when you pass urine for the first time in the morning) When you drink water after every ½ hour HOME SCIENCE 27  MODULE - 1 Food and its Nutrients Home Science in Daily Life INTEXT QUESTIONS 2.3 State whether the following statements are true or false, if true, give the justification: Notes (i) True/False Fiber is not essential in the diet................................................................................................ (ii) True/False We must remove the outer skin of apples before eating................................................................................................ (iii) True/False Fiber helps in the prevention of cancer................................................................................................ (iv) True/False Fiber makes fat................................................................................................ (v) True/False Fiber is found in tomatoes and grapes................................................................................................ (vi) True/False Fiber increases bulk of the food................................................................................................ (vii) True/False You will lose weight if you do not eat fibre................................................................................................ 2.6 DEFICIENCY DISEASES Geetika wants to lose weight and often skips her meals. Her teacher complained that she is not alert and attentive in the class. One day, she fainted during morning assembly. Her mother was called by the teacher. The mother explained that for the last four months, Geetika was eating very little. She had become very weak. The teacher advised Geetika that by reducing her food intake, she was not getting adequate nutrients essential for her body. This was causing weakness. This would have detrimental effect on her physical, mental and emotional well being. Geetika became aware of the importance of a nutritious diet for her overall well being. She realized that each nutrient has a specific role in keeping us healthy. If you do not take these nutrients in the diet, do you know what will happen? Yes, you are right. The body will not be able to function properly and you will fall sick. Interestingly, if you start eating the food with the missing nutrients, the symptoms of the disease start disappearing. 28 HOME SCIENCE Food and its Nutrients MODULE - 1 Home Science in Daily Life This is the reason why such diseases are called deficiency diseases. The deficiency is caused due to shortage or absence of certain nutrients in our daily diet. Deficiency disease is a condition which occurs in the body when a particular nutrient in our daily meals has been missing for a long period. Often the deficiency is reversible if the missing nutrient is detected early and missing nutrient is adequately replaced. Notes Children and old people are more prone to deficiency diseases. Let us now study some common deficiency diseases. 2.6.1. Protein Energy Malnutrition (PEM) When there is lack of proteins and energy in the diet for a long time a deficiency disease known as Protein Energy Malnutrition (PEM) occurs. This deficiency occurs mainly in children below 5 years of age. In our country PEM is widely prevalent in children belonging to poor and underprivileged communities. When the child is suffering from PEM, often diarrhea and other infections occur due to low body resistance to diseases. PEM is of two types- (1) When the protein intake is deficient but calories or energy from carbohydrates are sufficient, the condition is known as Kwashiorkor. The child dvelops a pot like belly due to this deficiency diseases. Fig. 2.5 A child suffering from Kwashiorkor (2) When protein and energy both are insufficient for a prolonged period then a disease condition known as Marasmus occurs. In both these conditions there is growth failure, child does not grow to full potential. Fig. 2.6 A child suffering from Marasmus HOME SCIENCE 29  MODULE - 1 Food and its Nutrients Home Science in Daily Life (3) A child loses weight and becomes thin when there is deficiency of carbohydrates in the diet. Yet another kind of malnutrition is consumption of excessive calories. If there is excess of carbohydrates in the diet then the person becomes obese or fat. Notes This is the condition mostly found in the well-to-do families. This is increasingly becoming a problem in urban areas where more and more people are leading inactive or more sedentary lines. Fig. 2.7 A child suffering 2.6.2. Vitamin A deficiency from Obesity Vitamin A deficiency is also found mainly in children. Pregnant women are also susceptible to this deficiency. Since VitaminAis required for growth and development of the body. Lack of this vitamin results in stunted growth. Deficiency of Vitamin A also leads to dryness of conjunctiva (the white portion of the eye). At a later stage the conjunctiva may become wrinkled. The cornea (black part of eye) may also become cloudy. At this stage the problem of night blindness sets in, i.e., the child cannot see in dim light. Improvement in the condition can occur if a diet rich in Vitamin A is taken. You would be sad to know that more than 40,000 children in India become blind every year because of vitamin A deficiency. This could be easily prevented. 2.6.3. Iron deficiency anaemia Iron deficiency anaemia is another major nutritional problem in our country. It is found in women and children in all income groups. Major causes of anemia in our country are: inadequate intake of dietary iron or its poor absorption hook worm infestation mainly found in young children and adults excessive blood loss due to accidental injury, during child birth in women You have already studied that iron is required for hemoglobin formation. In iron deficiency anemia, there is not enough haemoglobin in blood, therefore, the supply of oxygen to the cells is reduced. When this happens, we feel tired, restless and fatigued all the time. Therefore, we cannot work to our full potential. 2.6.4. Vitamin B Complex deficiency Low intake of Vitamin B rich food in our diet is the main cause of this deficiency. Common symptoms of vitamin B complex deficiency are sore mouth, sore tongue, redness of the tongue and cuts at the angles of mouth. 30 HOME SCIENCE Food and its Nutrients MODULE - 1 Home Science in Daily Life Some accompanying symptoms like diarrhea and dysentery may also occur. One does not feel hungry and has difficulty in digesting food. In earlier times a disease known as Beri Beri was quite prevalent in areas where polished rice was the staple food. This deficiency is no longer seen now. Consumption of brown rice instead of white rice prevents the occurrence of this disease. Notes 2.6.5. Vitamin C deficiency In the absence of fresh fruits and vegetables in our diet often deficiency of Vitamin C occurs. It is called Scurvy. Our gums, bones and teeth become weak. Gums swell up and start bleeding. Wounds also do not heal quickly. The only solution is to include fresh fruits and vegetables in our diet on regular basis. 2.6.6. Iodine Deficiency Disorders (IDD) Iodine is very essential for the proper functioning of the body. Deficiency of iodine leads to a number of disorders like goitre, cretinism, mental retardation and deaf mutism. Goitre is generally seen among adolescents, young adults and children. More females than males are affected. A severe deficiency of iodine during prenatal life may lead to Cretinism (severe mental retardation). In India there are certain regions where goiter is quite prevalent areas. The foothills of Himalayas and the areas where there are frequent floods are the most goiter prone areas. Recent surveys have shown that areas in Andhra Pradesh, Madhya Pradesh, Maharashtra, Bihar, Gujarat and Kerala also have regions where goiter is prevalent. The only solution to this problem is to eat iodized salt. For this reason our Government has banned the used of non-iodized salt. Fig. 2.8. : A woman suffering from Goitre Remember: Store iodized salt in air tight containers to prevent loss of iodine. Cover and cook food to which iodized salt has been added. HOME SCIENCE 31  MODULE - 1 Food and its Nutrients Home Science in Daily Life INTEXT QUESTIONS 2.4 I Put a tick mark (√) against the right answer. Notes 1. Deficiency diseases are those that occur in your body because of (i) less water (ii) absence of a nutrients (iii) absence of exercise (iv) presence of disease germs 2. Vitamin A is important because it (i) prevents night blindness (ii) keeps the skin healthy (iii) prevents anaemia (iv) prevents constipation 3. Haemoglobin formation is reduced in (i) scurvy (ii) anemia (iii) goiter (iv) night blindness 4. If you take excessive amount of carbohydrates, you will become (i) underweight (ii) anaemic (iii) obese (iv) Marasmic 5. An example of a food which prevents vitamin A deficiency is (i) spinach (ii) lemon (iii) banana (iv) potato 32 HOME SCIENCE Food and its Nutrients MODULE - 1 Home Science in Daily Life 2.7 NEED FOR EATING VARIETY OF FOOD Now you know the different nutrients and also the functions they perform in our body. You also know what happens when these nutrients are missing in our diet. So what should we do to remain healthy? Notes We should eat food which provides all the nutrients. As you have seen, there is no single food which gives all the nutrients. You must therefore, eat variety of food items so that our body gets all the nutrients in the required amounts and we do not suffer from deficiency diseases. ACTIVITY 2.6: Examine your diet and check if you are receiving all the nutrients. If yes, mention nutrients you are getting in food items included in each meal in the table provided below. If not, modify your existing diet to include food items that will give you the required nutrients. Existing diet Food Intake Nutrient Intake Breakfast Lunch Dinner Modify the diet, if needed; Modified diet Nutrient Intake Breakfast Lunch Dinner HOME SCIENCE 33  MODULE - 1 Food and its Nutrients Home Science in Daily Life 2.8 RELATIONSHIP BETWEEN NUTRITION AND HEALTH Knowledge of nutrition helps us to know the type and quantities of different foods to be taken in the diet in order to maintain good health. The World Health Organization Notes (WHO) has defined health as “The state of complete physical, mental and social well being and not just the absence of disease”. Hence, to be healthy in the real sense, one must not only eat right but also have a healthy mental and social outlook. WHAT YOU HAVE LEARNT Carbohydrates, proteins, fat, vitamins and minerals are essential nutrients for our body. Water is not a nutrient but is essential in our diet to maintain important body functions. Sources of proteins are milk, cheese, egg, meat and pulses. Calcium and vitamin D are required to keep the bones and teeth healthy. Fresh vegetables and citrus fruits are rich in vitamin C. Green leafy vegetables, whole cereals, pulses and dates are good sources of iron. Deficiency of iron causes anaemia. Good sources of vitamin A are green leafy vegetables, milk and milk products, egg, butter and ghee. Deficiency of vitamin A causes night blindness and dry and rough skin. Ignorance is the main cause of deficiency diseases. TERMINAL EXERCISES 1. List the four important functions of food? 2. Recommend three energy giving foods for an active school going child. 3. Justify the need of extra calcium and iron in diet of adolescents. 4. Write names of any four deficiency diseases and mention one symptom of each. 5. Match the nutrient given in column A with their functions in column B: Column A Column B i Vitamins and minerals Body building and repair of tissues ii Proteins Energy giving iii Carbohydrates Protection from the diseases 34 HOME SCIENCE Food and its Nutrients MODULE - 1 Home Science in Daily Life 6. Complete the table given below : S. No. Name of Main function Sources Deficiency nutrient 1 2 Disease 1 Vitamin B Notes 2 Vitamin C 3 Vitamin D 4 Calcium 5 Iron 6 Iodine 7 Water ANSWERS TO INTEXT QUESTIONS 2.1 1. Refer to text 2. (i) b (ii) c (iii) a 3. (a) Fat (b) Fat (c) Fat (d) Protein (e) Protein (f) Protein (g) Protein, fat (h) Carbohydrates (i) Carbohydrates (j) Protein (k) Carbohydrates (l) Fat 4. (a) Fat (b) Protein (c) cereal (d) potato 2.2 1. i. (iii) ii. (iii) iii. (ii) iv. (i) v. (iii) 2. Vitamin A and Vitamin D 3. (i) Vit. C (ii) Vit. A (iii) Vit. B (iv) Vit. A, Vit. B (v) Vit. A, Vit D (vi) Vit. A, Vit. B (vii) Vit. C (viii) Vit. D (ix) Vit. A, (x) Vit. A, Vit. D (xi) Vit. A (xii) Vit. A 4. (i) body, sunlight (ii) eyes (iii) Calcium (iv) vitamin B 2.3 (i) F, Makes digestive system healthy (ii) F,apple skin is rich in fibre (iii) T (iv) F, makes you fit and healthy (v) T (vi) T (vii) F, Fibre gives a feeling of satiety and prevents overeating. 2.4 (1) ii (2) i (3) ii (4) iii (5) i HOME SCIENCE 35  MODULE - 1 Food Groups Home Science in Daily Life 3 Notes FOOD GROUPS All of us eat different types of food everyday. There may be rice, dal, vegetables, milk, curd and fruit. We already know that all of these food items provide us nutrients, required by our body for energy, body building, repair of tissues and protection from diseases. Can you list the various nutrients in our food? Yes, you are aware that these are proteins, carbohydrates, fats, vitamins and minerals. In the previous lesson we have learnt that some food items are rich in protein while others may be rich in carbohydrates, fats, vitamins or minerals. For example rice is a good source of carbohydrates while dal is a good source of protein. So, it is necessary to select different food items so that our body gets all the nutrients it requires to remain healthy. You must be wondering what a healthy meal is. How can we make the right selection of food in our meals? In this lesson, you will learn that selection of right food which makes a balanced meal, results in good health. OBJECTIVES After studying this lesson, you will be able to :  classify food items into different food groups;  state the major nutrients and group the food items with similar nutrients for food exchange;  understand the food pyramid for choosing balanced meals;  recognize the importance of meal planning and associated factors, and  plan balanced meals for the family to suit every member’s needs. 3.1 FOOD GROUPS You have already learnt about the nutrients, their functions and food sources. Now you must be wondering what are food groups. Based on the functions that are 36 HOME SCIENCE Food Groups MODULE - 1 Home Science in Daily Life performed by various types of food items available, they can be broadly divided into three groups as presented in table 3.1. Table 3.1 Function Nutrient Food Notes 1. energy giving food carbohydrates and cereals, fats, sugar fats 2. body building food proteins pulses, milk, meat, chicken 3. regulatory and vitamins and fruits and vegetables protective foods minerals There are several types of food items and each type can not be studied individually. Therefore, they have been categorized into different food groups. This grouping has been done on the basis of the nutrient content of each food. Let’s learn about various food groups 3.1.1 The five food group system Table 3.2 Food Groups Food Groups Food Major nutrients present cereals, grains and rice, wheat, ragi, carbohydrates, proteins, their products bajra maize, jowar vitamin B, iron, fibre barley, rice flakes, wheat flour etc. pulses and bengal gram, black gram, carbohydrates, protein, legumes green gram, red gram lentil vitamin B, iron, fibre (whole as well as dals), cowpea, peas, rajmah, soyabean, soya nuggets, etc. milk, egg and milk, curd, paneer, cheese, proteins, fat, vitamin B, meat products chhachh, lassi, buttermilk, calcium, vitamin A skimmed milk. meat – chicken, protein, fat, vitamin A liver, fish, egg, meat. HOME SCIENCE 37  MODULE - 1 Food Groups Home Science in Daily Life fruits and vegetables fruits viz. mango, guava, orange vitamin A, papaya, banana, sweet lime, vitamin C, water, apple and vegetables fibre viz. correct, pumpkin Notes tomoto etc. green leafy vegetables like amaranth, spinach, coriander leaves mustard leaves and fenugreek leaves and fruits like amla and pomegranate. other vegetables: vitamin A, brinjal, lady finger, calcium, iron, fibre capsicum, beans, onion, drum stick, cauliflower potato etc. carbohydrates and fibre fats and sugar fats: butter, ghee, carbohydrates , fats hydrogenated oil, ground nut, mustard, coconut oil sugars carbohydrates sugar, jaggery, honey All cereals like rice, wheat, ragi, bajra, maize etc. give the same nutrients that is carbohydrates, proteins, vitamin B, iron and fibre, whereas all pulses contain protein, carbohydrates and vitamins. Similarly fruits and vegetables give vitamins and minerals while milk, egg and meat products are comparable in terms of their nutrient content. Therefore, if we substitute one food for the other in the same group, we will get almost the same nutrients. So it will be beneficial if we learn more about each food group. 38 HOME SCIENCE Food Groups MODULE - 1 Home Science in Daily Life