The Food We Eat Chapter Notes | Science Class 4 ICSE PDF Download

Introduction

Components of Food

• Nutrients are substances in food that help our body grow, stay strong, and survive.
• Major nutrients include carbohydrates, fats, proteins, vitamins, and minerals.
• Food also contains roughage and water, which are important for our body.

Carbohydrates

They are found in two forms: sugar and starch.

• Sugar is present in fruits and milk.
• Starch is found in cereals, potatoes, bread, oatmeal, and pasta.
• People like athletes and laborers need more carbohydrates for extra energy.
• Foods rich in carbohydrates are called energy-giving foods.

Fats

• Fats provide more energy than carbohydrates and keep the body warm.
• Foods rich in fats are also called energy-giving foods.
• Sources of fats include oils, nuts, butter, and meat.
• The body needs only a small amount of fat; excess fat is stored for later use.
• Too much fat can lead to obesity, which is harmful to health.

Proteins

• Proteins help build muscles and support growth and repair of the body.
• Foods rich in proteins are called bodybuilding foods.
• Sources include fish, eggs, meat, cheese, pulses, and beans.
• Growing children need more proteins for proper growth and development.

Vitamins and Minerals

• Vitamins protect the body from diseases.
• Minerals help form bones, blood, and teeth.
• Foods rich in vitamins and minerals are called protective foods.
• Sources include fresh fruits, vegetables, milk, meat, and fish.

Vitamins

• Vitamin A: Improves eyesight and keeps skin healthy. Found in eggs, carrots, spinach, milk, and milk products.
• Vitamin C: Supports growth and repair of body tissues. Found in amla, lemon, orange, tomato, and strawberry.
• Vitamin D: Helps in the growth and development of bones and teeth. Found in sunlight, milk, butter, eggs, and fish.
• Vitamins A, B, C, D, E, and K each have specific roles in the body.

Minerals

• Calcium: Needed for strong bones and teeth. Found in green leafy vegetables, milk, and milk products.
• Iron: Helps in blood formation. Found in liver, green leafy vegetables, dry fruits, meat, and eggs.
• Other minerals like potassium, iodine, and sodium are needed in small amounts.

Health Alert: Why Should We Drink Milk?

• Milk is a complete food containing fats, proteins, vitamins, and minerals.
• Women and growing children should drink at least two glasses of milk daily to meet nutrient needs.

Roughage and Water

• Roughage is the indigestible part of plant-based food that helps the digestive system remove waste.
• Sources of roughage include whole grains, oatmeal, fruits, vegetables, and salads.
• Water is essential for absorbing nutrients and removing waste through urine and sweat.
• We should drink 8-10 glasses of water daily for proper body functioning.

Time to Revise

Classify food items into categories:

• Energy-giving foods: Rice, butter, potato, oils (rich in carbohydrates or fats).
• Bodybuilding foods: Eggs, meat, pulses (rich in proteins).
• Protective foods: Milk, spinach, banana, apple (rich in vitamins and minerals).
• Roughage: Apple, spinach, banana (plant-based foods).

Balanced Diet

• A balanced diet includes all nutrients, roughage, and water in proper amounts.
• It supports growth and development of the body.
• Eating too much or too little of any nutrient can cause health problems.

Matching Exercise

• Vitamin A: Carrot, spinach.
• Vitamin C: Lemon, tomato.
• Vitamin D: Sunlight, fish.

Be Sensitive!

• Foods like burgers, pizzas, and chocolates are high in fats and carbohydrates.
• These can lead to weight gain and are unhealthy if eaten often.
• Choose healthy snacks like sprouts, fruits, and salads.

Health Alert: Importance of Exercise

• A balanced diet alone is not enough; daily exercise is needed to stay healthy.
• Exercise strengthens muscles and the heart and helps remove body waste.
• Yoga promotes fitness, happiness, and relaxation.

Ways to Avoid Wastage of Food

• Take small servings of food to avoid leftovers.
• Store perishable foods in the refrigerator.
• Make a shopping list to avoid buying excess food.
• Donate leftover food from events to orphanages or those in need.
• Cook food in appropriate quantities to reduce waste.
• Use food items before their expiry dates.

Ways to Preserve Food

• Drying: Removes water from fruits, vegetables, herbs, and meats using sunlight, a solar cooker, or an oven.
• Freezing: Stores fruits and vegetables in a freezer for later use.
• Pickling: Preserves food in salt or vinegar, often with spices, oil, or sugar for taste.
• Canning: Heats and seals food like nuts, fruits, vegetables, and meats in airtight containers.
• Bottling: Heats fruits with sugar to make jams or jellies and stores them in glass bottles or jars.

Health Alert: Avoid Unhygienic Food

• Uncovered or roadside food may contain germs and should be avoided.
• Cook food hygienically at home and cover it to protect it from flies and germs.

Terms to Know

• Nutrients: Substances in food that help the body survive, grow, and stay strong.
• Carbohydrates: Nutrients that provide energy for work.
• Fats: Nutrients that give energy and keep the body warm.
• Proteins: Nutrients for building muscles and supporting growth and repair.
• Vitamins: Nutrients that protect against diseases.
• Minerals: Nutrients that help form bones, blood, and teeth.
• Roughage: Indigestible plant-based food that aids digestion.
• Balanced diet: A diet with all nutrients, roughage, and water in proper amounts.