AP 6th Class Science Textbook Solutions – 3. Mindful Eating (2026-27)

3 Mindful Eating

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• What do you understand by the above picture?
  The picture shows children discussing various food items like rice, vegetables, meat, eggs, and oils, and their effects on health. It highlights the importance of understanding which foods give us strength and energy, and what constitutes a proper healthy diet.
• What kind of food do you think is good food for health?
  A balanced diet consisting of the right proportions of carbohydrates, proteins, fats, vitamins, minerals, dietary fibres (roughage), and water is good food for health.
• What is mindful eating?
  Mindful eating means being fully aware of what we eat, choosing nutritious and wholesome foods, eating in the right quantities without overeating or wasting food, and appreciating where our food comes from.

Activity 3.1: Let us record

Table 3.1: Food items consumed over a week

Day	Breakfast	Lunch	Dinner
Monday	Idli, Sambar, Chutney	Rice, Dal, Spinach Curry, Curd	Chapati, Mixed Vegetable Curry
Tuesday	Poha, Milk	Rice, Sambar, Potato Fry, Buttermilk	Roti, Paneer Curry, Salad
Wednesday	Upma, Groundnut Chutney	Rice, Rasam, Boiled Egg/Beans, Curd	Dosa, Tomato Chutney, Milk
Thursday	Ragi Porridge, Boiled Sprouts	Rice, Tuar Dal, Ladies Finger Curry	Chapati, Dal Tadka
Friday	Dosa, Coconut Chutney	Rice, Sambar, Cabbage Poriyal, Curd	Khichdi, Papad, Curd
Saturday	Puri, Potato Curry	Rice, Dal, Ridge Gourd Curry, Buttermilk	Roti, Mixed Dal, Salad
Sunday	Vegetable Paratha, Curd	Vegetable Biryani / Rice, Chicken/Paneer Curry	Idli, Sambar

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• What observations can you make about your food from the data collected in Table 3.1? Do you eat the same kind of food in every meal or do your choices vary?
  Our food choices vary across meals and days. We eat a variety of grains, pulses, vegetables, dairy products, and fruits to get different nutrients.
• Do you think that such diversity in food exists in all states of our country?
  Yes, there is immense diversity in food across all states of India, influenced by regional climate, locally grown crops, traditions, and culture.

Activity 3.2: Let us explore

Table 3.2: Some traditional food items in various states of India

State	Locally grown crop	Traditional food item eaten	Beverages
Punjab	Maize, wheat, chickpea, pulses	Makki di roti, sarson da saag, chhole bhature, parantha, halwa, kheer	Lassi, chhach (buttermilk), milk, tea
Andhra Pradesh	Rice, Ragi, Black gram, Red gram, other pulses	Rice, Payasam, Pulihora, Sambhar, Pickles, Idly, Dosa	Buttermilk, Coconut water, Milk
Karnataka	Rice, Finger millet, urad, coconut	Idli, dosa, sambhar, coconut chutney, ragi mudde, palya, rasam, rice	Buttermilk, coffee, Tea
Manipur	Rice, bamboo, soyabean	Rice, eromba (chutney), utti (yellow peas, bamboo shoots and green onion curry) singju, kangsoi	Black Tea
Rajasthan	Bajra, Jowar, Wheat, Pulses	Dal Baati Churma, Bajra Roti, Gatte ki Sabzi	Chhach (Buttermilk), Thandai
West Bengal	Rice, Jute, Mustard	Machher Jhol (Fish curry) with Rice, Shukto, Rosogolla	Cha (Tea), Coconut water

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• Why do we see diversity in traditional food consumed in various states of our country?
  India has diverse geographical regions with variations in climate, soil types, and rainfall. Because different crops grow best in specific regions, people traditionally cook with locally available crops, combined with their unique cultural practices.
• What relation do you find between the traditional food items and the locally grown crops?
  The traditional cuisine of any state is directly based on the staple crops grown locally in that region (e.g., wheat and maize dishes in Punjab, rice and ragi dishes in Andhra Pradesh and Karnataka).

Activity 3.3: Let us interact and find out

• What kind of food do you still eat and what is new?
  Traditional foods still eaten: Dal, rice, roti, sambar, khichdi, idli, seasonal vegetables.
  New additions: Pizza, pasta, noodles, sandwiches, burgers, packaged breakfast cereals, and processed snacks.
• What are the changes in cooking practices over time? What has caused these changes?
  Changes in practices: Cooking moved from firewood chulhas and clay pots to LPG gas stoves, induction cooktops, microwave ovens, and pressure cookers. Manual stone grinding (sil-batta) was replaced by electric mixer-grinders.
  
  Causes: Technological advancement, modern appliances, improved energy sources (LPG, electricity), availability of processed foods, and the need to save time and effort.

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• Have you ever missed a meal? How do you feel when you miss a meal?
  Yes. When we miss a meal, our body runs low on energy, making us feel tired, weak, irritable, unable to concentrate, and hungry.
• Why do you think a marathon runner drinks glucose water during and after a race?
  Glucose is a simple carbohydrate that does not require digestion; it gets absorbed immediately into the bloodstream and provides instant energy to tired muscles.

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• Do you know that common sugar is also a type of carbohydrate?
  Yes, common sugar (sucrose) is a simple carbohydrate that provides quick energy to the body.
• Why do you think we prefer to have laddoos as a part of our traditional diet in winters?
  Traditional winter laddoos contain ghee, nuts, edible gum (goond), and flour which are concentrated sources of fats and carbohydrates. Fats provide high energy and help keep the body warm during cold weather.

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• Identify more food items that are rich sources of carbohydrates and fats.
  - Rich in Carbohydrates: Oats, barley, sweet corn, tapioca, jaggery, raisins, dates.
  - Rich in Fats: Mustard oil, olive oil, coconut oil, cashew nuts, walnuts, cheese, butter, egg yolk.
• Which of these food components are part of your daily diet?
  Carbohydrates (rice, roti), proteins (dal, milk, eggs, paneer), and fats (cooking oil, ghee, butter) are regular parts of our daily diet.

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• What do you interpret by reading Case 1? What cures scurvy?
  Case 1 shows that scurvy is caused by a deficiency of Vitamin C. Consuming citrus fruits like lemons, oranges, and amla provides Vitamin C, which prevents and cures scurvy.
• What do you infer from Case 2? What does iodised salt mean?
  Case 2 demonstrates that goitre (swelling of the thyroid gland in the neck) is caused by iodine deficiency. Iodised salt is common table salt mixed with small, required quantities of iodine compounds to prevent goitre.

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Activity 3.4: Let us conduct a survey

• How would you find out more about other food components that protect our body from various diseases?
  By studying nutritional charts, reading science textbooks, consulting nutritionists/doctors, and surveying the dietary habits and symptoms of individuals to understand the functions of vitamins and minerals.

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• How can we overcome vitamin and mineral deficiency diseases or disorders?
  By eating a balanced diet rich in protective foods like fresh fruits, green leafy vegetables, milk, eggs, nuts, whole grains, pulses, and iodised salt.

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• What differences do you observe in raw and cooked vegetables? Would it not be wise to include fruits and uncooked vegetables into our diet?
  Cooked vegetables become softer, less crunchy, and can lose heat-sensitive nutrients like Vitamin C. Yes, it is very wise to include fresh fruits, salads, and raw vegetables (after thorough washing) to obtain maximum vitamins and dietary fibres.
• Do we obtain all nutrients from plants and animals?
  No. While most nutrients come from plants and animals, some essential minerals like common salt (sodium chloride) come from seawater and rock deposits. Furthermore, Vitamin D is synthesised by our skin when exposed to sunlight.

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• What are the food sources that provide water to our body? List a few of them.
  1. Direct drinking water.
  2. Liquid beverages like milk, tea, buttermilk, soups, and fruit juices.
  3. Juicy fruits and vegetables such as watermelon, cucumber, tomatoes, oranges, and gourds.

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Table 3.3: Exploring nutrients present in various food items

Name of the food item	Colour of the food item for starch test		Oily patch for fat test		Fat present (Yes/No)	Protein present (Yes/No)
	Before iodine test	After iodine test	Prediction (Yes/No)	Observation (Yes/No)
Potato	White/Cream	Blue-black	No	No	No	No
Cucumber	Pale green/White	No change (Light brown)	No	No	No	No
Boiled rice	White	Blue-black	No	No	No	No
Boiled gram	Brownish	No change	No	No	No	Yes (Turns violet)
Peanuts	Light brown	No change	Yes	Yes	Yes	Yes (Turns violet)
Bread/Chapati	Off-white/Brown	Blue-black	No	No	No	No
Butter	Yellowish	No change	Yes	Yes	Yes	No
Coconut	White	No change	Yes	Yes	Yes	No

• What conclusions can you draw from Table 3.3? Which food items show the presence of more than one nutrient?
  Different food items contain different combinations of nutrients. Some items like peanuts contain both fats and proteins, while potatoes and boiled rice are rich in starch.

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• Are nutritional requirements the same for everyone? Do you and your grandparents need the same type or the same amount of nutrients?
  No. Nutritional requirements vary based on age, gender, level of physical activity, and health status. Growing children need more proteins and energy foods, whereas elderly grandparents need lighter, easily digestible foods with sufficient vitamins, minerals, and fibre.

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Activity 3.8: Let us find out

• What changes would you make in your diet to make it a balanced diet?
  Include seasonal green leafy vegetables, fresh fruits, whole grains/millets, pulses, milk products, salads (roughage), and drink plenty of water while cutting down on fried and sugary items.

Activity 3.9: Let us compare

• Based on the nutritional information on the food packets given, which food would you choose? Why?
  I would choose roasted chana.
  Reason: Roasted chana has much less fat (6.26 g vs 35.0 g), significantly higher protein (18.64 g vs 7.0 g), and much higher dietary fibre (16.8 g vs 4.8 g) compared to potato wafers.
• Which of the two foods you studied in Activity 3.9 could be labelled as junk food?
  Potato wafers are labelled as junk food because they contain excessive fats and calories with very low protein, vitamins, minerals, and dietary fibre.

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• Have you ever had food items made from these millets?
  Yes, common dishes include Ragi mudde, Ragi dosa/idli, Jowar roti, Bajra khichdi, and Sanwa kheer.

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• How would eating local food help reduce food miles?
  Eating locally grown food means the produce travels a shorter distance from the farm to our plate. This saves transportation fuel, reduces carbon emissions and air pollution, supports local farmers, and ensures fresher, healthier food.

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Let us enhance our learning

• 1. Pick the odd one out and give reasons:
  (i) Jowar, Bajra, Ragi, Chana
  (ii) Kidney beans, Green gram, Soya bean, Rice
  (i) Chana (Chickpea) is the odd one out. Jowar, Bajra, and Ragi are millets/cereals rich in carbohydrates, while Chana is a pulse/legume rich in proteins.
  
  (ii) Rice is the odd one out. Kidney beans, Green gram, and Soya bean are protein-rich pulses/legumes, whereas Rice is a cereal grain primarily providing carbohydrates.
• 2. Discuss traditional versus modern culinary practices in India.
  - Traditional Practices: Cooking on clay stoves (chulhas) using firewood/cow dung, grinding spices on stone mortars (sil-batta), cooking in earthen pots and cast-iron cookware. Foods were fresh, local, and slowly cooked, retaining natural aromas.
  - Modern Practices: Using LPG gas stoves, induction cookers, electric mixer-grinders, and non-stick cookware. Modern methods save time and physical effort and are cleaner, but excessive use of processed and fast foods can reduce nutritional quality.
• 3. A teacher says that good food may act as medicine. Ravi is curious about this statement and has some questions for his teacher. List at least two questions that he can ask.
  1. "How does eating specific nutritious foods help our body recover from diseases without taking medicines?"
  2. "Which foods can we eat daily to strengthen our immune system against infections?"
• 4. Not all delicious foods are necessarily healthy, while not all nutritious foods are always enjoyable. Share your thoughts along with a few examples.
  Many foods that taste very delicious (such as french fries, samosas, pastries, and candy) are high in fats and sugars and low in nutrients, making them unhealthy junk foods. On the other hand, highly nutritious foods like bitter gourd (karela), raw green leafy vegetables, or plain boiled sprouts may not taste exciting to children, but they supply vital vitamins, minerals, and dietary fibres needed for good health.
• 5. Medu does not eat vegetables but enjoys biscuits, noodles and white bread. He often has stomach ache and constipation. What changes should he make in his diet to get rid of these problems? Explain your answer.
  Changes in diet: Medu must reduce biscuits, noodles, and white bread (refined flour foods) and include plenty of fresh green vegetables, fruits, whole grains, pulses, salads (roughage), and drink plenty of water.
  
  Explanation: Refined flour lacks dietary fibre (roughage). Dietary fibre adds bulk to undigested food and facilitates smooth bowel movements, preventing constipation and stomach ache.
• 6. Kranti had trouble seeing things in dim light. The doctor tested her eyesight and prescribed a particular vitamin supplement. He also advised her to include a few food items in her diet.
  (i) Which deficiency disease is she suffering from?
  (ii) Which food component may be lacking in her diet?
  (iii) Suggest some food items that she should include in her diet to overcome this problem (any four).
  (i) Night blindness (Loss of vision in darkness).
  (ii) Vitamin A.
  (iii) Carrot, Papaya, Mango, Milk, Green leafy vegetables (Spinach).
• 7. You are provided the following:
  (i) Canned fruit juice
  (ii) Fresh fruit juice
  (iii) Fresh fruit
  Which one would you prefer and why?
  I would prefer (iii) Fresh fruit.
  Reason: Whole fresh fruits provide natural vitamins, minerals, and intact dietary fibres (roughage) without added sugars, preservatives, or artificial flavours found in canned juices.
• 8. Sekhar got a fracture in his leg. His doctor aligned the bones and put on a plaster. The doctor also gave him calcium tablets. On the second visit, the doctor gave him Vitamin D syrup along with calcium tablets. Refer to Fig. 3.5 and answer the following questions:
  (i) Why did the doctor give calcium tablets to Sekhar?
  (ii) On the second visit, why did the doctor give Vitamin D syrup along with calcium tablets?
  (iii) What question arises in your mind about the choices made by the doctor in giving the medicines?
  (i) Calcium is the main mineral essential for building, repairing, and strengthening broken bones.
  (ii) Vitamin D is necessary for the body to efficiently absorb calcium from the digestive system into the bloodstream and bones.
  (iii) "Can our body absorb and use calcium effectively if we take calcium tablets without sufficient Vitamin D?"
• 9. Sugar is an example of carbohydrates. Sugar is tested with iodine solution but it does not change to blue-black colour. What can be a possible reason?
  Iodine solution gives a blue-black colour specifically with starch (a complex carbohydrate). Table sugar consists of simple sugars (sucrose), which do not react with iodine to form a blue-black complex.
• 10. What do you think of Ramu's statement, "All starches are carbohydrates but not all carbohydrates are starches." Describe the design of an activity to test your answer.
  Ramu's statement is completely correct. Starch is just one type of complex carbohydrate. Other carbohydrates include simple sugars like glucose, fructose, and sucrose.
  
  Activity Design:
  1. Take two test samples: Sample 1 (Boiled potato/rice paste containing starch) and Sample 2 (Glucose or sugar solution).
  2. Add 2-3 drops of dilute iodine solution to both samples.
  3. Observation: Sample 1 turns blue-black (confirming starch), while Sample 2 shows no blue-black colour change even though it is a carbohydrate.

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• 11. While using iodine in the laboratory, a few drops of iodine fell on Mishti's socks and a few fell on her teacher's saree. The drops of iodine on the saree turned blue-black while the colour on the socks did not change. What can be a possible reason?
  The teacher's cotton saree was treated/stiffened with starch (commonly used to starch sarees), which reacted with iodine to turn blue-black. Mishti's socks were made of synthetic or non-starched fabric (like nylon/polyester/wool), which contains no starch.
• 12. Why are millets considered a healthy choice of food? Can eating just millets suffice for the nutritional requirements of the body? Discuss.
  - Why millets are healthy: Millets (like ragi, jowar, bajra) are nutri-cereals packed with complex carbohydrates, dietary fibre, iron, calcium, and essential minerals.
  - Can just millets suffice? No. While millets are very healthy, they cannot supply all required nutrients in adequate amounts (such as complete proteins, Vitamin C, Vitamin A, and healthy fats). A balanced diet must also include pulses, green vegetables, fruits, dairy, and healthy fats.
• 13. You are given a sample of a solution. How would you check the possibility of it being an iodine solution?
  Add a few drops of the given solution onto a slice of raw potato or a small piece of bread (which are known to contain starch). If the food item turns blue-black in colour, it confirms that the liquid is an iodine solution.