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1 YUMMY IN THE TUMMY 100% veg food project
2 1.Food and Nutrition 2.Nutrients & functions 3.A Balanced
Diet 4.How food is cooked 5.Preserving food 6.Fun Facts about food
Yummy in the tummy Ingredients
3 Chapter 1
4 The need for food All living beings need food which provide
the necessary nutrients to survive, thrive and grow.
Food&nutrition
5 Components of food Before we get into details of food and
nutrition, we need to learn that water, fiber and nutrients are the
three important Components of food. Each of them have their special
functions Food&nutrition
6 waterfiber Components of food Food&nutrition
7 Chapter 2 Nutrients&function
8 carbohydrates Carbs are the body's most important source of
energy. They help your body use fat and protein for building and
repairing tissue. You should consume maximum of this food group.
But there are good carbs and bad carbs. Nutrients&function
9 Carbohydrates - sources Nutrients&function
10 Proteins PROTEINS are like your Lego bricks. They are
essential nutrients for the human body. They are one of the
building blocks of body tissue, and can also serve as a fuel
source. Nutrients&function
11 Vitamins & Minerals Vitamins are are like the soldiers
of your body. They protect you from diseases and infections and
help the organs grow and function properly. Used to form hemoglobin
which is an important component of your blood. Lack of hemoglobin
will cause you to feel tired. Vitamin A is also needed for kids to
grow strong and healthy. Get your daily dose of Vitamin A from
Green lafy veggies, carrots, dark orange citrus fruits like
oranges, pumkin, tomatoes, beans and dark coloured cereals.
Nutrients&function
12 Vitamins & Minerals B vitamins are actually a group of
Vitamins and are individually named from B1 to 9 and then B12. They
are some of the most important vitamins in our body and the lack of
them can cause serious problems like fatigue, memory loss,
irregular growth and so on and so forth. So kids, this one Vitamin
is very essential for you. Nutrients&function
13 Vitamins & Minerals Vitamin C is important for strong
bones and teeth. It helps in keeping infections away as with
healing of the body. It contains anti-oxidants which keep our skin,
gums and muscles healthy. Nutrients&function
14 Vitamins & Minerals Without this important vitamin, our
body will not be able to absorb calcium which is so important for
our bones. Sunlight is the most important source of Vitamin D.
therefore you kids have to spend at least some time playing in
sunlight. Vitamin E is like a tonic for the skin. Get a lovely,
lustrous and glowing skin by eating foods rich in Vitamin E like
Fortified cereals, sunflower seeds, almonds, peanut butter,
vegetable oils Nutrients&function
15 IMPORTANT MINERALS Iron helps red blood cells carry oxygen
to all parts of the body. Symptoms of iron-deficiency anemia
include weakness and fatigue, lightheadedness, and shortness of
breath. Calcium is vital for building strong bones and teeth. The
time to build strong bones is during childhood and the teen years,
so it's very important to get enough calcium now to fight against
bone loss later in life. Zinc is important for normal growth,
strong immunity, and wound healing. Magnesium helps muscles and
nerves function, steadies the heart rhythm, and keeps bones strong.
It also helps the body create energy and make proteins. Phosphorus
helps form healthy bones and teeth. It also helps the body make
energy. It is part of every cell membrane, and every cell in the
body needs phosphorus to function normally. Potassium helps with
heart, muscle, and nervous system function. It also helps the body
maintain the balance of water in the blood and body tissues.
Nutrients&function
16 FATS Fats, like carbs, provide ENERGY to the body. In fact,
fats provide twice as much as energy and calories in comparison
with carbs. But is a very tricky food group. You should consume
least of this food group or else you will becomefat!!! Eating too
much of it can cause more harm than good. So better beware, NUTS
Nutrients&function
17 Chapter 3
18 A Balanced diet Eatright,thinkrightNow that you have learnt
about food groups in the Nutrients chapter, Lets learn about the
Food Pyramid. This diagram will simply tell you The amount of food
to be consumed in each food group. As you go higher up the pyramid,
the lesser quantities of that food group should be consumed. This
is the recommended daily intake for children aged 8 13. Fats/
Sweets Minimum Beans (5 servings) Grain group (5 6 servings)
Veggies (2-3 servings) Fruits (1serving) Diary/ Lentils (3
servings)
19 Serving examples Eatright,thinkright
20 Bring colour to your food Eatright,thinkright Remember the
rainbow while choosing what to eat. Tell your mom to include plenty
of colourful fruits and vegetables while making her grocery
list.
21 Avoid white foods Avoid foods which contain refined flours,
too much sugar, salt. Eat unrefined varieties of the same. For e.g.
have brown bread instead of white, have multigrain roti instead of
plain roti, sweet potatoes and yams instead of potatoes etc.
Eatright,thinkright
22 Proper food habits Eat at least five portions of a variety
of fruit and veg every day. Choose fruit and veg of different
colours and have a mixture of cooked and fresh foods. Make sure you
get some amount of exercise everyday like cycling, running, walking
and more. Tell your mom to grill, bake, poach, boil, steam, dry-
fry or microwave instead of frying or roasting in oil. Eat a
variety of protein foods such as pulses, soya, tofu, dairy
products, and nuts. Avoid too much sugars in the forms of candies,
cakes and sweets. Try not to add extra salt to your food at the
table. Drink about 1.2 liters (6 to 8 glasses) of water a day; more
if you run around a lot and are an active child. Also carry a water
bottle with you always. Eatright,thinkright
23 Chapter 4 Just as there are many types of cuisines and
foods, there are various methods of cooking depending on where you
stay and what you eat. Primarily, you can cook with wet heat and
dry heat. Here are some of the most common methods you will see
your mother using while cooking.
24 With roasting, direct heat is applied to the food. The heat
seals the outside part of the food and the juice inside the food
cooks the food. When heat is applied to the outer covering of the
food, it seals it up thereby trapping all the juices inside the
food. The action of direct heating, heats up the juices inside the
food, which then cooks the food. Again there is very little
nutrient lost and the flavour is not spoilt. Examples of roasted
foods are rotis, bhutta (corn) and papads. In baking method of
cooking, the food is cooked using convection heating. The food is
put into an enclosed area where heat is then applied and the
movement of heat within the confined space, acts on the food that
make it get cooked. Your birthday cake, your favourite pizza,
cookies, biscuits, croissants are all baked. COOKING WITH DRY HEAT
Howfoodiscooked
25 To steam food, water is added to a pot and then a stand is
placed inside the pot. The water level should be under the stand
and not above it. There is no contact between the food and the
water that is added to the pot. Food is then placed on the stand
and heat is applied. The hot steam rising from the boiling water
acts on the food and the food gets cooked. This method of cooking
for vegetables is very good as the food does not lose its flavour
and much of the nutrients are not lost during the cooking. Examples
of steamed foods are idlis, modaks, momos, vegetables etc.Grilling
is a form of cooking that involves dry heat applied to the surface
of food, commonly from above or below. Grilling usually involves
quite a lot of direct, radiant heat, and tends to be used for
cooking quickly vegetables, paneer etc. that have already been cut
into slices (or other pieces). Examples of grilled food are your
yummy grilled sandwich, paneer shashlik etc. COOKING WITH DRY HEAT
Howfoodiscooked
26 This is the most common method of cooking and is also the
simplest. With this method of cooking, enough water is added to
food and it is then cooked over the fire. The action of the heated
water makes the food to get cooked. The liquid is usually thrown
away case of cooking rice, all the water is absorbed by the rice
grains to make it get cooked. During the heating process, the
nutrients can get lost or destroyed and the flavour can be reduced
with this method of cooking. Your mother boils milk, rice and
potatoes on a daily basis in her kitchen. Food cooked in vegetable
oils or ghee is called the process of frying. In shallow frying,
food is cooked in a frying pan with a little amount of oil or fat.
The oil or fat is heated to the correct amount and the food is put
into the heated oil. Poories, french fries, pakodas, aaloo vadas
are examples of fried foods. COOKING WITH WET HEAT
Howfoodiscooked
27 Chapter 1 Food has been preserved for centuries. Methods of
preservation have evolved over time with more and more machines
being brought into the process. Food is preserved simple to save
for a rainy dayi.e. in case of shortage or famine. Today, food is
preserved to make cooking easier for the busy home maker. Let us
see the various methods of food preservation.
28 Preservation Canning involves cooking food, sealing it in
sterile cans or jars, and boiling the containers to kill or weaken
any remaining bacteria as a form of sterilization. Sweet corn,
baked beans, olives, fruits, juices etc are examples. Some foods
are preserved by freezing them. Vegetables, paneer and in some
countries, peoplealso half-roast rotis and freeze them. Also called
Pasteurization after the famous scientist Louis Pasteur, milk is a
common example of preservation by boiling.
29 preservation Dehydration involves removing all the moisture
out of the food product since water and humidity can spoil the
food. Peas, vegetables, spices, papads, dry fruits are examples.
The most common examples are something you see on your breakfast
table every day. Jams, marmalades, murabba are all examples of
presevation by adding sugar to them. Food is stored in salt to
preserve it from spoiling. Pickles are a common example of
this.
30 And finallyFun food facts Honey is the only food that does
not spoil. Honey found in the tombs of Egyptian pharaohs has been
tasted by archaeologists and found edible. Half of the worlds
population live on a staple diet of rice. Vitamin A is known to
prevent night blindness, and carrots are loaded with Vitamin A. One
carrot provides more than 200% of recommended daily intake of
Vitamin A. Peanuts are used in manufacture of dynamites!!! Spotted
bananas are sweeter, with a sugar content of more than 20%,
compared with 3% in a green banana.
31 CREDITS Project made by: Kiara A. S. Karir Std; IV A Roll
no. 16