NIOS Home Science Class 10 Chapter 3
INTEXT QUESTIONS 3.1
1. Match the food groups in column A with foods in column B:
| Group A | Group B |
| 1. cereals | (i) rajmah and soyabean |
| 2. pulses | (ii) papaya and guava |
| 3. milk products | (iii) ragi and bajra |
| 4. fruits | (iv) brinjal and carrot |
| 5. vegetables | (v) paneer and curd |
| (vi) ghee and butter |
Ans: 1. (iii), 2. (i), 3. (v), 4. (ii), 5. (iv)
2. State whether the following statements are true or false. Give reasons for the same.
(i) Cereals are the main source of energy in our bodies.
Ans: True. Because they are rich in carbohydrates.
(ii) We should eat cereals in refined form.
Ans: False. Because whole cereals contain fibre and form the bulk of our meals
(iii) Milk is considered the best food for small children.
Ans: True. Because it is a good source of protein, fat, vitamin A and calcium.
(iv) We should not consume a combination of cereals and pulses.
Ans: False. Because the quality of protein improves when we combine cereals and pulses.
(v) Pulses are specially recommended for vegetarian people.
Ans: True. Because pulses are a major source of protein in a vegetarian diet.
INTEXT QUESTIONS 3.2
Help Jenita, Jaspreet and Victor choose their breakfast from the two meal choices given below. Select the more nutritious meal out of the two and give reasons for the same.
| Name | Meal Option I | Meal Option II | Reasons |
| Jenita | boiled egg and toasted bread | toasted bread with jam | |
| Jaspreet | stuffed potato paratha, butter, and whole milk curd | fenugreek, paratha, butter, milk | |
| Victor | mixed vegetable daliya, curd | puri and potato sabji, |
Ans:
- Jenita – Meal I because it has more protein-rich food.
- Jaspreet – Meal II, because it is more nutritious (green leafy vegetables).
- Victor – Meal I because it has more dietary fibre (daliya) and mixed vegetables.
INTEXT QUESTIONS 3.3
1. Give one reason for the following statements :
(i) Shyam needs more protein and energy than Reena because
Ans: Men are more muscular than women.
(ii) Nagma includes seasonal fruits and vegetables in her menu because
Ans: Seasonal fruits and vegetables are more nutritious and less expensive.
(iii) Jenny’s grandmother should eat mixed vegetable upma for breakfast because
Ans: An aged person should eat a soft and high-fibre diet.
(iv) Vijay is a farm labourer. He needs more food than Arun, who works in an office, because
Ans: Vijay does more physical activity than Arun.
(v) Seema is a mother of a two-month-old baby. She needs more food because
Ans: Seema is a lactating mother, and she has to nurse the baby.
2. Fill in the blanks with appropriate words indicating healthier food practices.
1. Mary can eat ____________ instead of an orange to get vitamin C.
Ans: guava
2. Nagma can prepare stuffed ________________paratha instead of stuffed potato paratha.
Ans: radish
3. Instead of cashewnut ladoos, Rita can prepare ladoos using ____________ nuts.
Ans: peanuts
4. Jaspreet can use ______________ instead of sugar while making chikki.
Ans: jaggery
5. Meera can prepare ______________ curry instead of paneer curry for getting protein.
Ans: Soya nuggets
TERMINAL QUESTIONS
1. Explain the importance of classification of foods and list the five food groups.
Ans: 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. The five food groups are.
- Cereals, grains and their products
- Pulses and legumes
- Milk, egg, and meat products
- Fruits and vegetables
- Fats and sugars
2. Describe the term ‘food exchange’ with the help of examples.
Ans: Substitution of one food item with another within a group in such a way that the nutrients provided by them are approximately the same, is called Food Exchange.
3. Explain ‘balanced diet’ and ‘meal planning’ in your own words.
Ans: A balanced diet contains all the nutrients in adequate quantity to meet the body’s requirements, and some amount of nutrients are stored in the body to withstand a short period of low intake. Meal planning is a process of making a plan about what we should eat each day in every meal.
4. State the importance of meal planning.
Ans: 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, these three meals must include food items from all five food groups.
5. Briefly explain three important factors that influence meal planning.
Ans:
- Age: People eat according to their age. As the nutritional requirements vary with age, so the type of food, its quantity and quality also change.
- Sex: 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.
- Seasonal availability: 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. This is because in winter our body needs more energy to maintain body temperature. 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 persons, 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 the occupation of each family member while planning meals.
- Physiological needs: While planning a meal, the physiological needs of individual family members 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.
- Economic considerations: The income of a family has a direct impact on meal planning. The amount of money available influences our choice of food quantity and quality in a meal.
