KALPANA RAVARIYA

HEALTH EDUCATION
 HEALTH
Health is of prime concern for all. You must be familiar with the famous saying "health
is wealth”. When you are healthy, you enjoy your work and life to the fullest. It is the
solid foundation on which your happiness rests. To attain good health we need to make
efforts and develop certain habits. Health is a very commonly used term and can be
interpreted in different ways by different people.

DEFINITION OF HEALTH

According to World Health Organization (WHO), health is a "state of complete

physical, mental and social well being and not merely the absence of disease." It means
proper functioning of both, the body and the mind.

People enjoying good health are more cheerful, energetic, full of life, more efficient at
work and therefore more productive.
Signs of good health:

Given below are some of the signs of good physical, mental and social health of a
person. They help in assessing our state of health.

A. Signs of good physical health When you are in good physical health you
o are energetic and alert;
o have normal weight for your age and height;
o have bright and shiny eyes;
o have clean and clear skin;
o have normally growing hair of natural colour and texture;
o have odourless breath;
o have good appetite and
o have sound sleep.
Such people are active, responsive and happy, can work hard and perform well.
В. Sign of good mental health If you have good mental health, you shall have

o control over your emotions;

o balanced feelings, desires, ambitions and ideas;
o ability to accept the realities of life and face them;
o confidence in your abilities;
o ability to cope with day to day stress of life;
o helpful attitude towards others, and
o the ability to seek help when needed.
Such persons can work productively and can make a contribution to the society.

C. Signs of good social health If you have good social health you shall

o have a positive attitude towards life;

o get along well with others;
o have a pleasant personality;
o fulfil responsibilities and duties towards others;
o have healthy interpersonal relationships and
o be able to accept disagreement positively.
Factors affecting personal health

Care of oneself to remain healthy and free from diseases constitutes personal health. Different aspects
of personal health are given below:
1. Balanced Diet
As you have already studied, a balanced diet is one containing carbohydrates, proteins, fats, vitamins,
minerals and fibers in correct proportion to meet the nutritional requirements of a person at a certain
age. The energy requirement for an adolescent (teenage) boy is about 2400 to 2600 calories whereas for
an adolescent girl, it is 2050 calories. The food pyramid depicts the different categories of food and the
quantities that we need to include in our diet.
2. Personal Hygiene
Health and hygiene go together. To keep yourself free from diseases and to have good health you need
to practise hygiene constantly. The various practices that help in maintaining health constitute hygiene.
The word hygiene comes from a Greek word Hygeia that means goddess of health. Adoption of
hygienic practices prevents many diseases such as diarrhea, cholera, typhoid, worm infections,
jaundice, skin diseases, tuberculosis and many more. Maintaining good health is a desirable goal. It is
important to know how we could possibly achieve good health. Elders in the family and community
often advise you to remain healthy.
3. Domestic Hygiene
We dust and mop our house to keep it clean and free from dirt, flies and germs. Disposal of garbage in
bins ensures that our immediate surrounding remains clean and do not become a breeding ground for
disease causing organisms. Used sanitary napkins need to be wrapped in an old paper and put only in a
dust-bin and not anywhere else as they too provide ground for germs to grow.
 4. Food Hygiene
Fruits and vegetables should be washed in clean water to make them free from germs and
pesticides(chemicals sprayed on plants to keep them insect free) before cooking and consumption.
Water used for drinking, cooking, washing utensils should be from a clean source such as tap, hand
pump set up by the municipal corporation or panchayats and covered well.
Food should be prepared in a clean kitchen and in a clean manner.
While cooking food, it is important to heat it at high temperature to kill germs present in it.
Cooked food should be eaten fresh or covered and stored in cool, dry and insect proof place.
Milk should be stored either in the refrigerator or if kept outside, it should be boiled again before
use to make it germ free.
5. Exercise Regular walking and physical exercise have good effect on health. Outdoor games and
sports keep the heart and circulatory system in good condition. Walking keeps the joints and bones
healthy.
6. Regular sleep and relaxation after the day's hard work you become tired. Your mind and body
need rest. A little nap, regular sleep and relaxation for some time will make your body and mind fresh
again. You are filled with energy again. These play an important role in maintaining good health. This
also helps in the repair of body tissues.
7. Avoid smoking, alcohol and drugs to keep healthy, one should avoid smoking, chewing of betel
nut, gutka and tobacco and drinking alcohol. Intake of these substances may lead to health problems
such a sliver damage, kidney failure, heart failure and cause damage to teeth, gums, and other tissues
of the mouth. You may have noticed, spitting is quite common among people who chew betel nut,
gutka and tobacco. Spitting in public places not only disfigures them, it creates an unhygienic
condition also. You must stay away from such habits and try to convince others also.
Immunization
You are exposed to a large number of disease causing agents every day. Your body is able to ward off
most of these foreign agents. This overall ability of the body to protect itself against the foreign agents
including the disease causing organisms is called immunity. It is of two types:
a) Natural immunity
b) Acquired immunity

Natural immunity
It is present from the time of birth and provides a general protection against the entry of any foreign
agents into our body. Even if pathogens gain entry into the body, they are destroyed. Some of the
components of natural immunity are the various types of barriers such as the skin and the mucous
membranes that prevent entry of foreign agents into the body. Hydrochloric acid in the stomach kills
the germs entering our body along with food. If a foreign agent enters the blood stream, special type of
white blood cells (WBC) known as phagocytes destroy it. Phagocytes engulf the foreign particles and
digest or destroy them.

Acquired immunity
It develops during one's life time and is therefore known as acquired immunity. It works on the simple
principle of producing antibodies in response to antigens. Any foreign particle or micro organism
against which an antibody is generated is called an antigen. Antibodies are protein molecules produced
by special defence cells of the body called lymphocytes. As you may recall, they are a type of WBC.
 ENVIRONMENT
WHAT IS POLLUTION ?
Pollution is the addition of any substance to the environment in excess to what is normally present, thereby,
making the environment impure. River water gets polluted and become unsafe for human consumption. Air
gets polluted due to smoke and fumes. All these make it difficult for us to breathe. You know that smoke is
emitted by, human and animal waste. In addition to these, noise pollutes the atmosphere.

What are Pollutants?

The substances which cause pollution are known as pollutants. It may also be defined as a constituent in the
wrong amount, at a wrong place or at a wrong time. A pollutant is harmful to our health. When you wash
clothes or bathe in the river, the dirt and soap are released into water and cause pollution. They make the
water dirty or unsafe for drinking. Can you give some more examples of pollutants? Yes, you are right, dust,
dirt, garbage, chemicals and industrial wastes are a few examples of pollutants. Can you tell how do they
pollute?

These pollutants affect air, water and soil and therefore the pollution is categorized into:
 Air pollution
 Water pollution
 Soil pollution
 Noise pollution
AIR POLLUTION

Simran was suffering from chronic cold and cough for the last one year. She had breathing problem.
The doctor diagnosed that she has bronchial asthma due to smoke and dust. Simran was allergic to
smoke and dust. She was living in a rented house in a congested industrial locality, doctor advised her
to shift to a cleaner and pollution free environment. As she changed her living environment her health
improved. We know that oxygen is the most important component of air. All living beings are
dependent on it for life. Human beings and animals breathe in oxygen and breathe out carbon di-oxide.
During the day, plants take in this carbon-di-oxide and give out oxygen. This helps in maintaining a
balance in the composition of oxygen and carbon-dioxide in the air. If things remain this way there is
no problem. Most of the time, especially in and around cities, the air that we breath in contains various
pollutants.

Effects of Air Pollution

Let us now see some of the effects of air pollution. Due to pollution, the plants get less sun light
thereby affecting their food manufacturing process. This also blocks the pores of leaves and restricts
plant respiration process. You have already read that pollution affects the respiratory system of human
beings. It leads to diseases like bronchitis and asthma. Certain types of skin and eyes allergies like
rashes and redness are also common. Pollution affects the environment in a dreadful manner. You must
have heard that sometimes serious accidents are caused due to poor visibility due to fog also due to the
presence of pollutants like smoke and dust in the air (this is called smog).During gulf war in 1990-91,
the smoke produced by burning of oil fields led to arise in temperature of surrounding areas that in
turn destroyed vegetation and spoilt the natural beauty of the surrounding regions.
Ways to control air pollution.

Think of the ways to control air pollution. You can do it through the following:
I. Use a smokeless chulha at home. Provide a tall chimney to the chulha to carry the
smoke away.
II. Use biogas which is a smokeless fuel.
III. Use a solar cooker at home which uses heat from the sunlight.
IV. Factories should have chimney filters. This will help in trapping the poisonous
substances in the gases that are let out by the factories.
V. Factories emitting smoke must be located far away from the residential areas.
VI. Vehicles must be fitted with special devices to reduce air pollution.
VII. Use unleaded petrol and CNG (Compact Natural Gas) for private and public transport.
VIII. Garbage should not be burnt. It should be disposed of hygienically, preferably through
sanitary landfills.
IX. Roads must be pucca so that dust does not rise and mix with air.
X. Trees should be planted and cared for, so that these keep the air fresh and pure.
XI. Crops should be grown in the fields all the year round so that the soil is not exposed to
erosion.
WATER POLLUTION

Many of us receive safe water for drinking from taps. It is sent to your houses after cleaning by the
municipal authorities. It is also treated to kill the germs. Can you list the characteristics of this
water? It is water which has no taste, smell, colour, dirt or germs. Therefore it is called safe water
and is suitable for drinking. Do you know that all water is not safe for drinking or even for
performing other chores in the houses. Unfiltered water from a tap in a public park is muddy and
smelly. Sometimes it also has solid particles. Water from well/hand pump/pond/river may also have
some or all of these characteristics. You would not like to use this water for drinking, cooking or
even for washing your clothes and utensils. This water is polluted.

EFFECTS OF WATER POLLUTION

Who gets affected by polluted water? Yes, all those who consume this water, i.e. human beings, animals
and plants
You must have read in the newspaper, particularly in rainy season that in a particular locality, a large
number of people have suffered from cholera or gastroenteritis. Often it is reported that the major cause
of such epidemics is non-availability of clean water in that area. Drinking unsafe water causes diseases
like cholera, typhoid, diarrhea and dysentery. Bathing in polluted water causes skin diseases and
allergies. Plants and animals such as fish, sea weeds and sea plants also get affected by polluted water.
Do you know why? This is because pollution in water causes lesser availability of oxygen to them. They
die because they cannot breathe without oxygen.
WAYS TO CONTROL WATER POLLUTION
Make sure that untreated sewage water is not thrown into the sources of water.
Industries should not be allowed to throw untreated wastes into the river or pond.
Defecation in open and near the water source should be discouraged. Use latrines for
defecation. Latrines, soakage pits, dumping grounds and land fills should be far away
from sources water. Bathing, washing clothes or bathing animals in or near the
harvested water sources should be banned. Rain water in special ponds or wells should
be used for washing clothes and bathing animals. Rivers and seas should not be used
for disposal of garbage. If you are using a well or a pond as your source of water, see
that it has a concrete wall or parapet and proper pucca or firm flooring around it. Water
should be stored in clean containers which are kept covered. Use a ladle with a long
handle to take water out from its container. Never dip your hand in the water.

SOIL POLLUTION
Soil pollution can be defined as change in the physical, chemical and biological nature
of soil to the extent that it has a harmful effect on humans beings and other living
beings. Soil becomes polluted when wastes from factories in the form of chemicals and
metals are not disposed off properly.
Some chemicals can make the soil totally infertile. If insecticides, pesticides and fertilizers are
added in excess, then they penetrate into the plants or fruits and vegetables growing near by.
These chemicals then enter our digestive system and make us sick. When somebody walks bare
foot on this soil these germs and worms enter their system and cause stomach disorders. They
enter into animal and plant systems also through food chain, thus infesting all living beings. You
must have observed that defecating and urinating in the open is a common practice in India. The
urine and excreta may contain germs and worms which enter the soil and pollute it. If it rains, the
dirt flows into the nearby source of water. Some people have a bad habit of spitting anywhere and
everywhere. The sputum not only spoils the surroundings but may carry disease germs. It may
dry up and disappear but the germs remain and pollute the soil.

WAYS TO CONTROL SOIL POLLUTION

Proper disposal of garbage:

Garbage from homes should be properly disposed of so that it does not allow flies, mosquitoes
and cockroaches to breed. At home, it must be collected in a bin which should be kept covered.

Dump outside the city limits:

If dumping of domestic waste is done in pits which are covered with twigs and plants, the flies
and mosquitoes cannot breed on it. After the pit is full, cover it with soil and let the garbage be
buried.
 Land fills:
Quite often, especially in big cities, the garbage collected is so much in quantity that
small pits are no answer. Low lying areas outside the city limits and away from the
source of water are selected and garbage is dumped there everyday. Biodegradable
material can be recycled. It produces foul smells and attracts birds, animals and insects.
But since it is outside the city, it does not affect the people very much except when they
pass the ugly site, they get the foul smell.
Composting:
The garbage from gardens is put into a pit in one corner of the garden. At the end of each
day, it is covered with ash and leaves. Gradually the lower layers are converted into
compost or manure. This manure can be used for gardening.
Burning of refuse:
You must have seen gardeners burning leaves and grass which they have removed from
gardens. Burning can produce a lot of smoke which causes air pollution. Burning of
refuse is banned in metropolitan cities since they already have very high level of air
pollution.
Incineration:
The latest technology in garbage disposal is the use of an incinerator. An incinerator is a
furnace in which the garbage is burnt. This is an expensive method because a lot of fuel
is required to burn the rubbish. However, it is sterile and safe. The garbage is reduced to
a relatively small heap of ash.
NOISE POLLUTION
You enjoy listening to music and chit-chat with friends but the running of machines, the
roar of loudspeakers and moving traffic make sounds which are loud and unpleasant.
Some sounds are pleasant while others are not. Any unpleasant sound is called noise.

Effects

What happens when you hear loud noises for a long period of time? They tend to disturb
us, strain our nerves, cause headache and mental disturbance. They can also affect the
hearing ability of an individual. You must have noticed that quite often factory workers,
pilots and drivers who are exposed to very loud noise over a long period of time,
gradually loose the ability to hear soft sounds properly. They become hard of hearing,
their ear drums get damaged ,sometimes leading to deafness. Exposure to noise pollution
can also cause stress and mental instability.
WAYS TO CONTROL NOISE POLLUTION

It is impossible to get rid of all noises completely, but we can definitely reduce them.
Following are some of the suggestions for reducing noise pollution:

• Playing radio's and TV's at low volume.

•Avoiding the use of loudspeakers.

•Talking in low tones.

•Using your vehicle horns only when it is necessary.

•Getting silencers fitted in the engine of vehicles,

• Building factories away from residential areas,

•Building airports far away from city limits.

 FOOD AND ITS NUTRIENTS
WHAT IS FOOD AND WHATIS ITS FUNCTION?
The term ‘food’ refers to anything we eat and which nourishes the body. It includes solids,
semi-solids and liquids. Thus, two important features for any item to be called food are:
i. It should be worth eating, that is, it should be ‘edible’.
ii. It must nourish the body.
Have you ever wondered why food is considered a basic necessity?
Food is anything that we eat and nourishes our body. It is essential because it contains
substances which perform important functions in our body.

Functions of food
There are basically three important functions of food:
1. Social function
Food and eating have significant social meaning. Sharing food with any other person
implies social acceptance. Food is also an integral part of festivity everywhere in the
world. Have you noticed that certain occasion such as birth of child or a marriage or
birthdays, are celebrated by having feasts and serving delicacies? Food also has a
specific significant and meaning in the religious context.
 2. Psychological function
We all have emotional needs, such as need for security, love and affection. Food is one way
through which these needs are satisfied. For example, how do you feel when your mother
prepares your favorite food or dish? You feel that she loves you and cares for you. Food is often
served as a reward also. Do you recall giving a chocolate because someone had been good to
you? Similarly, certain foods become associated with sickness, such as khichri and bland foods.
Sickness is an unpleasant experience, hence, even the food served during the state may be
associated with unpleasant feelings.

3. Physiological function
There are three physiological functions performed by food. These are energy giving, body
building, regulating body process and providing protection against diseases. Let us see them in
detail.

 FOOD PROVIDES ENERGY

Everybody needs energy to do work. Energy is required for walking, studying, eating, working
in the house or outside. You get this energy from the food that you eat. You need energy when
you are resting. Can you tell why? Different organs inside your body are always working for
example, heart is pumping (+ blood), stomach is digesting food, lungs are breathing in air, etc.
All these organs need energy for their respective functions and food provides that energy.
  FOOD HELPS IN BODY BUILDING

Have you ever wondered how a small child grows into an adult? Our body is already made up of
thousands of small cells. New cells are added to these to help the body to grow. Food is needed
for
the formation of new cells. Cells also die or are damaged due to injury. New cells need to be
formed and this repair work is done with the help of food.

 FOOD REGULATES BODY PROCESSES & PROVIDE

PROTECTION AGAINST DISEASES

Regulatory functions refer to the role of food in controlling body processes, for example, our
body temperature is maintained at 98.6F or 370C. Similarly, the heart beats are maintained at 72
beats/minute. Exertion of waste products from the body is also regular. If not, the body suffers
from a disease called constipation which can lead to further complications. All these processes
are
regulated by food that you eat. The food that we eat gives us strength to fight against disease
germs.
WHAT IS NUTRITION EXPLAIN THEIR TYPE
Meaning of Nutrition

All of us eat food. Food provides nourishment to body and enables it to stay fit and
healthy. The food that we eat undergoes
many processes, like, first the food is digested, then it is absorbed into the blood and
transported to various parts of the body
here it is utilized. The waste products and undigested food are excreted from the body.
NUTRITION is the process by which food is taken in and utilized by the body.
NUTRITION= Eating Digestion Absorption Transportation Utilization

Nutrients and its Function

We all know that food helps in nourishment and health of our body. The nourishment is
brought about by small
units called nutrients present in the food. Now what are these nutrients?
Nutrients are the chemical substance present in the food and are responsible for
nourishing the body.
Nutrients are of two types:
1. Macronutrients
2. Micronutrients
MACRONUTRIENTS

These are present in large quantities in foods and are also required in large amounts by
the body.
Carbohydrates, proteins, fats and oils are macronutrients.
Both macronutrients and micronutrients are equally essential for the good health. Each
nutrient
plays a significant role in the body.
 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. Plants store energy in the form of starch. When we eat plant
products containing starch, our digestive system breaks down starch into glucose. Some
foods give carbohydrates to our body in the form of starch. These are cereals, potatoes,
Functions of carbohydrates are summarized as follows:-
 Carbohydrates provide energy

 Carbohydrates are the main source of energy

 Carbohydrates spare proteins for body building functions

 Dietary fibre increases the bulk in stool and helps in defecation

1gm of carbohydrate gives 4kcal of energy.

Kilocalorie is the measure of energy in food.

Food sources of carbohydrates are:

 Cereals- wheat, rice, bajra, maize, etc.

 Pulses- Rajma, channa, all dals

 Roots and tubers- potatoes, sweet potatoes, beetroot and tapioca

 Sugar, jiggery
  PROTEINS
Proteins are needed in the body for body building.
1gm of protein gives 4kcal of energy
Proteins are made up of smaller units known as amino acids. There are all 22 amino acids,
out of which there are 8 amino acids which our body cannot manufacture. Rest of the
amino acids can be manufactured by the body.
Essential amino acids are those which our body cannot manufacture and hence have to be
supplied through the diet.
Non essential amino acids are those amino acids which our body manufacture.
Functions
Needed for growth, maintenance and repair of tissues.
Necessary for production of enzymes, hormones, antibodies, haemoglobin, etc.
Help in clotting of blood
Provide energy, if necessary

SOURCES
• Meat, poultry, fish, eggs
• Milk, cheese, paneer, curd-soyabeans, peas, pulses,
• Cereals, nuts and oilseeds like til, groundnuts, etc.
  FATS AND OILS
Fats and oils are the concentrated source of energy in our diet. 1 gm of fat gives 9 kcal of
energy. Fats are made up of small units called fatty acids. The nature of fats is dependent on
the type of the fatty acids present. Fatty acids maybe saturated or unsaturated fatty acids.
Vegetables oils are rich in unsaturated fatty acids. Do you know there is a difference between
fats and oils? If a substance is liquid at room temperature it is called oil and if it is solid at the
room temperature, it is known as fat.
FUNCTIONS
Provide concentrated source of energy
Reduce the use of proteins for energy
Carry fat soluble vitamins (A, D, E, K) into the body and help in the absorption of these
vitamins
Help to maintain body temperature. The layer of fat under the skin helps to conserve body
heat
Act as a cushion to certain vital organs
Help in growth of tissues

SOURCES
Cooking oils, ghee, butter
Oilseeds, nuts- Meat, poultry, fish, eggs
Whole milk, cheese
 MINERALS
Minerals constitute a very small amount of the total body tissues. However, these are
essential for many vital processes and also for the maintenance of the body. In total,
there are about 19 minerals required by the body in various amounts.

Let us now study some of the important minerals.

 CALCIUM
o Calcium and phosphorus are available in sufficient quantities in milk, curd, green
leafy vegetables, ragi and oil seeds. Other foods also provide fair quantity of calcium.

o The major function of calcium is the formation and development of bones and
teeth. Calcium is also required in blood clotting and muscular contraction.

o Calcium is necessary for bone formation, blood clotting and muscular contraction.

o Deficiency of calcium in the body results in poor bone development, particularly in

children, women and elderly. The deficiency diseases is known as osteoporosis. In
this, the bones becomes brittle and people become prone to frequent fractures.
 IRON
Iron is required in very small quantity by the body. It is an important material present
in haemoglobin which is a part of red blood cells and is responsible for the red blood.
Whole grain cereals and pulses are the major sources of iron in our diet. Other sources
of iron are green leafy vegetables, egg yolk, liver and meat . In country, majority of the
population, especially women and children, suffer from iron deficiency called anaemia.
This is not because people do not consume food which are rich in iron but because the
absorption and utilization of iron is poor. This is due to the presence of certain
naturally occuring constituents in food called oxalates and phytates. These oxalates and
phytates are called inhibitors of iron. Vitamin C and proteins help in better absorption
of iron are known as enhancers of iron. Iron is essential for haemoglobin formation.

 Iodine
Iodine is an important substance present in thyroxine hormone produced from thyroid
gland. Thyroxine regulates various functions of the body. We get iodine from water
and food. The foods which grow in iodine rich soil provide iodine for us. Sea foods
are also rich in iodine. Iodine deficiency disorder is known as goitre or enlargement
of the neck region.
Deficiency of iodine causes mental retardation in children.
 MICRONUTRIENTS
Other important nutrients which are present in small quantities in foods but are
essential for our body are called micronutrients. These are minerals and vitamins and
required in very small quantities. If these micronutrients are not eaten in required
amounts, it results in deficiency diseases.

Minerals and vitamins are called micronutrients.

 VITAMINS
Our body contains very little quantity of vitamins, however, you will be surprised to
know that they are responsible for all the major functions of the body.

These vitamins are of two types:

i. Fat soluble: A, D, E and K

ii. Water soluble: B and C
FUNCTIONS AND SOURCES
 WATER
Water is major constituent of our body. It forms about two-thirds of the body weight. We can do
without food more radily than water. It is present in all the cells, being a vital part of all living
tissues. It surrounds tissues and organs, and gives protection shock.
Water helps in digestion, absorption and transportation of nutrients in the body. It helps to
excrete unwanted materials in the form of urine and maintains body temprature through
persipration.
Normally, we need to drink 6-8 glasses of water everydays. Other forms in which we can receive
water are milk, juice, kanji, etc.

We should drink plenty of water to replenish the loss. Body water need can also be fulfilled by
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 8-10glasses 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.
 FOOD GROUPS
THE FIVE FOOD GROUP SYSTEMS
Food Groups Food Major nutrients present
Cereals, grains and their Rice, wheat, ragi, bajra Carbohydrates, proteins,
products maize, jowar, barley, rice vitamin B, iron, fibre
flakes, wheat flour etc.
Pulses and legumes Bengal gram, black gram, Carbohydrates, protiens,
green gram, red grams vitamin B, iron fibre
lentil (whole as well as
dals), cowpea, peas,
rajmah, soyabean, soya
nuggets, etc.
Milk, egg and meat Milk, curd, paneer, cheese, Proteins, fat, vitamin B,
products chhachh, lassi, buttermilk, calcium, vitaminA
skimmed milk. Protien, fat, vitamin A
Meat- chicken, liver, fish,
egg, meat.
Food Groups Food Major nutrients
present
Fruits and vegetables Fruits viz. mango, guvava, Vitamin A, vitamin c,
orange, papya, banana, sweet fibre
lime, water melon, apple and
vegetables viz. carrot, pumpkin
tomato etc.
Green leafy vegetables like
amarnath, spinach, coriander
leaves, mustard leaves and
fenugreek leaves and fruitsblike
amla and pomenate.

Other vegetables: urinal, lady Vitamin A, calcium,

finger, capsicum, beans, onions, iron, fiber
drum stick, cauliflower, potato
etc.

Fats and sugar fats: butter, ghee, hydrogenated Carbohydrates, fats

oil, ground nut, mustard, carbohydrates
coconut oil, sugar, jiggery,
honey
 All cereals like rice, wheat, ragi, bajra, maize etc. give the same nutrients that
is carbohyrdrates, proteins, vitamin B, iron, 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 nutrients 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.
 COMMUNICABLE AND
NON COMMUNICABLE
DISEASES.
WHAT IS COMMUNICABLE DISEASES?
The diseases that spread from one person to other are called Communicable Diseases or
infectious diseases. These diseases are caused by infection which spreads or is communicated
through the medium of touch, sharing towel, handkerchief etc. Of the patient, air, food or
water or through sexual contact with an infected person. Influenza, polio, typhoid, measles,
mumps, chickenpox, tuberculosis (T.B.), sexually transmitted infections and AIDS (Acquired
Immuno deficiency Syndrome) are some of the communicable diseases.
How do they spread-Explain the 4 modes .
You know that germs are present everywhere around us and they can spread through four
modes:
 FOOD & WATER
 AIR
 CONTACT
 INSECTS
1.FOOD AND WATER

You must have often being told to keep food and water covered. Can you say why you
are told to do so? Yes, you are right. Uncovered food and water are likely to get
contaminated with germs and spread diseases. Do you know how else food and
water can get contaminated? It can get contaminated through:

1. Unhygienic conditions of preparation, serving and storing.

2. Dirty hands and utensils and
3. House flies which transfer germs from rubbish garbage to food.

Drinking water should be taken from safe source. Water which you get from municipal
taps is safe to drink. Can you tell why? This is because tap water is cleaned and
treated by certain methods that can kill germs before it is sent to our homes but
water from wells, ponds, streams and even hand pumps is generally unsafe and
may contain disease- causing germs. Diseases such as diarrhea, hepatitis, cholera
and typhoid are spread in this way.
2. Air
Suppose a person suffering from influenza, conjunctivitis or mumps, coughs or speaks loudly
or sneezes what you think can happen? Yes, you’re right. The patient throws germs of that
disease into the air that enters our body when we breathe in. So we are likely to catch the
disease. The air in crowded places, poorly ventilated houses and cinema halls is more likely to
contain disease causing germs. That is the reason why we should avoid visiting crowded places
when we are suffering from communicable diseases.

3. Contact
A communicable disease can also spread through contact, which may be
a. DIRECT CONTACT
b. INDIRECT CONTACT.

a. DIRECT CONTACT

Direct contact means when you actually touch a person who has a disease or have sexual
contact with him/her. Diseases like common cold, diphtheria, cholera, tuberculosis,
pneumonia, measles and meningitis are caused through direct contact with the patient.
Diseases like hepatitis B, genital warts, herpes, syphilis, gonorrhea and HIV/AIDS are
caused by sexual contact with an infected person.
b. INDIRECT CONTACT

You are set to have indirect contact with a patient when you use anything that he/she
may have used like a comb, towel, cup etc. For example, suppose your brother is
suffering from influenza. He covers his mouth with his hands when he coughs and
shakes hand with his friends. The disease germs are passed through direct contact from
your brother to his friend. However, if he gives you a glass of water without washing
his hands, then the germs are passed from his hand to the glass and from the glass to
you. This is indirect contact. You may also contact diseases indirectly by touching
objects in public place like hospital, cinema halls and busses.

Insects

Many diseases spread through insects. Flies and cockroaches carry germs from rubbish
and garbage on their bodies and infect the food on which they sit. This causes diseases
like cholera. Mosquito bite causes malaria, dengue and Japanese encephalitis.
WHAT ARE LIFESTYLE DISEASES AND HOW SHOULD ONE PREVENT
THEM?

Some diseases do not get spread from one person to another through touch, air, food, water or
sexual contacts. These diseases may develop in a person due to faulty eating and living habits e.g.
obesity, diabetes and hypertension. These diseases are called lifestyle diseases.

We very often hear about diseases like diabetes, hypertension (high blood pressure), obesity and
heart disease. Have you wondered what causes these diseases? There is no infection in the body,
yet these diseases occur. This happens because of the defective lifestyle that we follow. What is a
lifestyle? A lifestyle is the pattern of living that we follow- how we work, what and when we eat,
how and when we sleep, how much physical activity we do and whether we smoke or consume
alcohol.

Lifestyle of non-communicable diseases are chronic (long term) in nature and do not result from a
acute (short term) infection or do they spread from one person to another. These conditions cause
disfunctioning in the body and impair the quality of life. They may also lead to death. These
diseases usually develop relatively over long periods. In the beginning there may not be any
symptoms but after the disease sets in there may be a long period of impaired health. Lifestyle
diseases are now seen in developing countries like India and in younger or productive age group.
This leads to reduction in productivity and development of the country. As these are chronic
conditions they are a financial burden for lifetime.
Therefore, there is an increasing concern these days about lifestyle diseases that can be
easily prevented but not cured. The lifestyle factors associated with these diseases can
be of 2 types:
1. Modifiable (those that can be changed) like food habits, physical activity level,
addition (smoking, drinking) and stress.
2. Non modifiable (those that cannot be changed) like age and heredity.
 You may have observed that More and more young people are seen smoking and
drinking despite knowing the fact that these are harmful to health.
 Our nutritious and balanced meals are giving way to fast food and junk food, fresh
fruits and vegetables are being rejected in favor of processed and packed food and
soft drinks are replacing milk.
 We prefer to use a bus or car instead of walking even for short distances.
 More and more machines are being developed each day to reduce physical labor
work associated with our work.
All the above practices have led to our becoming over weight and obese. Obesity is
excess body-weight than normal or ideal weight for your height. Obesity is the
main underlying causes for other lifestyle diseases like diabetes, hypertension,
obesity, heart diseases etc.
PREVENTION OF LIFESTYLE DISEASES

People need to change their habits in the direction of healthier living. You can do a lot to
prevent the occurrence of lifestyle diseases. Some healthy tips are:-
Take up regular exercise like walking, yoga, dancing, aerobics and cycling.
Use stair case instead of lift or escalator.
Take a balanced diet at proper meal times. Do not over eat.
Avoid processed and packaged foods that are rich in sugar, fats, salt and calories and low in
fiber, good quality protein, minerals (iron and calcium) and vitamins.
Eat whole grains like cereals (wheat, whole wheat flour), millets(jowar, bajra) and avoid
refined foods like maida.
Eat 400-500 grams of seasonal fruits and vegetables in a day.
Drink plenty of water.
Practice yoga or meditation to avoid stress in life.
Keep away from smoking and drinking alcohol.
Spend less time in sitting and watching television and pursue outdoor games and activities
like gardening, playing a sport like football, cricket and badminton.
You can educate people around you regarding healthy lifestyle practices. It is possible to keep
these diseases under control, if you make sensible alteration in your lifestyle.
 MEAL PLANNING
IMPORTANCE OF MEAL PLANNING
Most of us usually take three meals a day, these are breakfast, lunch and dinner. In
between the meals we also eat snacks. Our body gets the required nutrients from these
meals of the day. Therefore important that these three meals include food items from
all five groups. Thus we can say that meal planning is a process of making a plan about
what we should eat each day in every meal.

MEAL PLANNING REQUIRES:

Food management skills such as-
 Skills to ensure in food by using nutritious, locally available, sesasonable.
affordable food;
 Knowledge to fulfil the nutritional needs and requirements of all the family
members;
 Ability to use underutilized foods like leaves of root vegetables like carrot, radish,
turnip and beetroot, Ability to creatively use leftover food items in the kitchen;
 Sensitivity to include dishes according to likes ad needs of every family members,
and Goal setting , planning, problem solving and decision making to save, time,
FACTORS AFFECTING MEAL PLANNING
Every home maker along with using above mentioned meal planning skills, has to
consider many other important factors, such as:
 Age
You would have seen that people eat according to their age. For examples, a baby drinks
only milk till about six months, a small child eats dalia and khichri in small quantities.
Adolescents eat a variety of food and in more quantity as compared to children.
Similarly old people eat soft and easy-to-digest food in small quantity. As the nutritional
requirements vary with age so the type of food, its quantity and quality also change.
 Sex
You must have noticed that your father can do more heavy physical work as compared to
your mother. Do you know why? Yes, because a man’s body is more muscular than a
woman’s body. Hence a man requires more protein and energy than a woman. So, while
planning a meal, it is important to keep in mind the sex of the family members.
 Physiological needs
While planning a meal, physiological needs of individual family member should be kept
in mind e.g. pregnant and lactating mothers require more nutrients. A growing adolescent
needs more protein and energy rich food. An old person needs a diet which is light and
easy to digest.
  Seasonal availability
Some vegetables like radish, fenugreek, carrot and peas are available in the winter season
while other vegetables like bitter gourd, bottle gourd and ladys finger are available in
summer. As you seasonal food items are fresh, nutritious, less expensive and easily available
than the off season food items. Therefore seasonal food should be preferred while planning
meals.
 Weather
All of us eat more in winter than in summer. What do you think could be the reason? This is
because winters our body needs more energy to maintain the body temprature. We enjoy
eating peanuts, peanut chikki, sesame chikki, and dry fruits during winters. These are energy
rich foods and help us maintain body temperature.
 Occupation
Some people like labourers, rickshaw pullers, sports person and farmers do more manual
work as compared to people like businessmen, shopkeepers, and teachers. So they require
more carbohydrates and proteins. We must consider the nature of occupation of each family
member while planning meals.
 Economic considerations
Income of family has a direct impact on meal planning. The amount of money available
influences our choice of food quantity and quality in a meal. Do you know there are many
ways in which one can plan balanced meals without increasing the budget. For example, use
less expensive nut such as groundnuts instead of cashew nuts and almonds; soy nuggets
instead of paneer and guava instead of an orange.