Dietary

Considerations and
Food Quality
9
Food is a basic human need. It is consumed to provide
nourishment to the body. To achieve optimal level of fitness
certain dietary considerations are required. Mostly food is
consumed for its taste or appearance; however, both nutritive
value and quality of food need attention. Food quality, food
adulteration, food spoilage and impact of indiscriminate
use of pesticide and radiation on human health have been
discussed in this lesson.

Dietary Planning
Dietary planning is an important step in proper food Activity 9.1
selection and preparation of meal to stay healthy and fit. •• Plan a meal (lunch or
Dietary planning is a process of developing meal plans dinner) including some
for adequate nutrition within the available resources. food from each food
Nutritional requirement and food choices vary with regard to group.
their age, sex, activity level and physiological condition. Food •• Record your one day
is planned accordingly to make it enjoyable, satisfying and diet. Analyse each food
healthy. Planning is a scientific method of saving energy, time preparation according
and money. It makes the tasks of procuring raw material, to the food group. How
could you improve your
preparing meals and ensuring food quality simpler. It adds
diet for the missing
variety the meals and reduces wastage. nutrients?
You have studied the five food groups in Class IX. Revise
these and for reference keep these handy.

Factors Affecting the Planning

Everybody needs a balanced diet irrespective of age but certain
factors influence the food choices. Consider the following
factors while planning meal for good health and fitness.

Age
Body’s need for food and nutrients varies greatly with age.
An infant needs only mother’s milk initially but needs extra

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 food and nutrients with growing age. Adolescents grow at a
fast pace and are active, so they need extra nourishment.
But their food preferences are often influenced by friends
and media rather than nutritional requirement. They need
guidance in this regard. Nutritious food preparations can
be planned in the form they enjoy, like spinach paratha or
spinach, carrot and potato soup instead of spinach vegetable.
Elders often have difficulty in chewing, swallowing and
digestion; they need soft and easily digestible foods, such as,
well cooked vegetables, idli etc.

Gender
Nutritional requirements vary with gender. Till the age of 10
years nutritional requirements are same, thereafter both grow
at different pace and their body composition is also different.
Mostly men are taller and heavier than women. They are more
muscular while women have more fat cells. Thus, their body
types are different leading to different nutrient requirements.
Females need more iron (hemoglobin) due to blood loss during
menstruation. Lack of iron often puts them at high risk of
iron deficiency or anemia. Whole grains, seasonal fruits,
Physical Education - Class X

green leafy vegetables and dairy products are healthy for both
genders. Food preferences may also vary with gender.

Physical activity
Energy and nutrient requirements vary with physical
activity. Sitting jobs like reading, computer work, etc., need
less energy and heavy duty tasks like cycling, carrying heavy
load, sports, etc., need more energy. Intensity and duration
of activity also affect the requirements, e.g., a person cycling
normally needs lesser energy than a person participating in
a race, need nutrients, like vitamin B, in accordance with
and

energy requirement. In general energy from fried foods, extra

butter or ghee needs to be avoided. Food preparations from
Health

whole foods, nuts, oilseeds, dairy foods, egg, and fish can
fulfill the requirement for energy and other nutrients.

Physiological state
166 Physiological conditions like infancy, childhood, adolescence,
pregnancy, lactation impose high demands of food and
nutrients due to higher rate of growth and development.
For example, a healthy sedentary woman needs
1900 kcal/day while the same woman, if pregnant, will need
2200 kcal. Similarly an adult man needs 0.8 g protein/Kg
body weight/day. The same person if an athlete requires
2.0g protein/Kg body weight/day. Foods like laddoo (rich
in calories) are quite suitable for highly active and growing
persons while those with sedentary life style should avoid
them to prevent becoming overweight. Careful selection is

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 helpful to prevent malnutrition and illnesses. Physiological
state also affects the food preferences.

Economic considerations
Some foods are expensive while others are cheap but both
may provide similar nutritional benefits, e.g., cashew nuts are
expensive, groundnuts are cheap and both are good sources
of fat, protein, vitamins and minerals. Seasonal, local, fresh
foods are cheaper and more nutritious. The cost of a food
item also varies from one place to another. Purchasing from
whole sale markets, haats, etc., is economical. Homemade
food is cheaper.

Time and skill

The number and types of dishes served in a meal depend
on the availability of time, ingredients, equipment and skills
of the person who cooks. Lack of these may influence the
quality of the meal. Hence, it is necessary to plan in such a
167
way that nutritional quality is maintained. Preplanning and
time management skills are useful in preparing nutritious

Dietary Considerations
meal in lesser time. All members of the family, including
children, need to be engaged in food preparation activities in
an appropriate manner.

Region, religion and culture

Eating habits are often linked with the foods produced in
the localily, e.g., people living in coastal areas eat more fish
or coconut is popular in Kerala. When the same food is
consumed over a period of time it becomes cultural practice.

and
Religion also influences the food habits e.g., the Jain

Food Quality
community does not eat onion, garlic, eggs, fish, meat, etc.,
However, mobility, technology and various modern factors
are lessening such impacts. Certain foods are associated
with festivals like, gujia in Holi.

Food preferences of individuals

Food preferences vary from person to person and strongly
affect planning of meals, e.g., a vegetarian cannot eat meat and
a non-vegetarian will not get satisfaction with only vegetarian
dishes. People from south India will get satisfaction with idli
sambhar instead of dal roti. Occasional change is accepted
but dissatisfaction resulted from less preferred food over a
long period of time may lead to under-eating, malnutrition
and health problems.

Sensory appeal
How food satisfies the sensory organs, e.g., tongue, nose,
eyes, ear, constitute sensory appeal. Good looking and
aromatic food appeals and attracts everybody. Appearance,

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 taste, flavor, texture, temperature, also play a crucial role
in food acceptance. For example, papad has to be crisp and
bread soft; ice cream chilled and soup hot. This has to be
given due consideration.
Related concepts
Taste is a sensation perceived in the mouth and throat. There are four
tastes, i.e., sweet, salt, bitter, sour. The fifth taste is referred to as
umami which is similar to the taste of monosodium glutamate (MSG).
Ayurveda describes six tastes namely, sweet, salt, bitter,
sour, pungent and astringent which can easily be linked with the
tastes of sugar, salt, neem, lemon, chilli and amla respectively.
Flavour is sensed by both nose and tongue together. It
includes both aroma and taste. Lemon has lemony flavor and
Fig. 9.1: Taste sour taste. Specific compounds when present in a certain food
give them distinct flavor and can also be modified by processing.

Satiety value
Activity 9.2
•• Ramesh plans to make Satiety value implies a sense of pleasure and satisfaction that
chapatti, dal, spinach a person gets from eating food. While planning meals, it is
vegetable, raita and a important to take care that it keeps one satisfied for sufficient
sweet for himself and time and does not lead to hunger pangs soon. This in turn will
Physical Education - Class X

his wife; while Mahima affect the working capacity, efficiency and health of a person.
consumes missi roti,
mint chutney and Media and advertisement
buttermilk as she
Many persons, particularly children, choose food tempted by
has go to work as a
labor in an industry. advertisements. Further they choose a certain food because
Compare and evaluate it is available on discount or as a free gift. Such practice is
their meals. common with some processed, packaged and ready to eat
•• Name five food foods. These items may initially attract, appear cheap but on
items you started regular use they may turn out to be costly, less nutritious
eating after seeing and unhealthy. Hence it is necessary to see nutrition facts
the advertisements. on the label of the packing to make healthy food choices.
Explain good and bad Using the same concept to advertise nutritious foods will
and

features about each encourage people to choose and consume healthy diets.
Health

of them. What feature

in the advertisement Accessibility and transport
attracted you the
most?
Foods available nearby are usually selected. It commonly
happens with people living in remote areas, elders, handicaps
168 and persons not having requisite transport facilities. Famines,
droughts, heavy rainfall, cyclones and road blockages further
limit the food supply. Big bazaars, home delivery system and
online purchase have improved the access to food. Local
haats are organised which are also good sources of cheap
and fresh food items.

Dietary Considerations for Sportspersons

In Class IX you have studied the dietary considerations for
different life stages of humans for their health and wellbeing.
The diets of sportpersons should be managed to help them

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 exhibit their best performance and maintain endurance.
They are constantly indulged in intense physical exercises,
training, matches and competitions and other sports-related
activities. Hence their energy and nutritional requirements
are also very high. Besides age, gender, body composition,
types of sports, intensity and duration of the event, the
environmental factors also greatly affect their nutritional
requirements. Adequate nutrition is of utmost importance for
their health, physical fitness, endurance, peak performance
and prevention of dehydration, injury and infection. The
right kind of food given at the right time in right proportion
is of paramount importance for sportpersons to prolong their
sporting life.

Carbohydrates
Carbohydrates are major sources of energy for sportpersons. Activity 9.3
•• Make a diet plan
For general fitness, 3-5 g carbohydrate per Kg body weight per
day is sufficient. For intensive sport like football, gymnastic,
for your team 169
participating in football
weight lifting, 5-10 g carbohydrate per Kg body weight per in Meghalaya, giving
day may be required. Body stores of carbohydrate (glycogen)

Dietary Considerations
suitable justifications.
must be sufficient before and during exercise. Glycogen •• Your physical
stores determine the stamina and performance. For one education teacher
hour of exercise, no extra intake except water is needed. must be planning
Carbohydrate requirement increases with increasing duration events for sports day.
of workout. Timing of carbohydrates intake is vital. Intake Note down the diets
of high carbohydrate, easily digestible food, 2-4 hours before he or she suggests to
training and event are advisable for quick energy release you. Relate all in terms
and replenishment in the body. Food preparations having of food groups and
potato (baked), bread, rice, semolina (suji), and banana give your suggestions

and
in terms of suitability
along with liquid food are suggested. Excessive consumption
to the game you are

Food Quality
of carbohydrates may lead to weight gain, cause digestive playing.
discomfort, muscle stiffness, diarrhea, lethargy, etc., and
eventually hamper the performance.

Protein
Depending upon the intensity of the sport, protein requirement
can range from 1.2 -2.0g per kg body weight per day. Sufficient
intake of carbohydrates ensures that protein is used for
building and repairing of muscles and tissues; for formation
of hormones, enzymes, antibodies and neurotransmitters;
preventing damage; and not for giving energy. For better
utilisation of protein, consume carbohydrate and protein
food sources in appropriate proportion, preferably 3:1 or 4:1
for better performance in endurance events.
Foods like egg, whey protein, soy and milk (casein),
low fat dairy products, grains, nuts, seeds and beans
provide good quality protein. Readymade protein powders
should be avoided or taken under expert supervision only.
Low protein intake makes sportpersons susceptible to fatigue,

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 lethargy, muscle weakness, injuries and infection. At the
same time high protein intake particularly from animal foods
or protein powders or supplements may cause unnecessary
weight gain, calcium excretion in urine and adverse effect
on bones, liver and kidney functions. Consumption of more
protein is advisable after the event, during rest period for
repair and recovery of the body.

Fat
Fat is not considered a good source of energy during exercise
and competition. It is metabolised very slowly, thus, is
better for slow and long duration events like marathon.
Fats like butter, cream, cow’s ghee or coconut oil are good
for synthesis of hormone necessary to maintain stamina in
sport. Nuts, seeds, low fat dairy products are good choices
as they also provide other nutrients and antioxidants. Foods
rich in omega-3 fatty acids like flax seeds, fish oil, salmon,
consumed in the right amount, enhance strength and vigour
in the body and accelerate performance. However, high intake
of fat eventually leads to overweight, obesity and associated
health problems which hamper performance significantly.
Physical Education - Class X

Vitamins and minerals

Vitamins and minerals are crucial in sport because energy
utilisation in the body is largely associated with them,
particularly some group B vitamins and magnesium. Folate,
calcium, zinc, iron are other crucial micronutrients which
get depleted faster during long exercises. Vitamin C plays
an important role in collagen synthesis and absorption and
utilisation of iron in the body. Vitamin B6 helps in protein
utilisation. Vitamin A, E and C are important to prevent cell
damage and act as antioxidants which are needed to reduce
and

stress and improve stamina and immunity. Adequate intake

of these supports the performance and recovery from injury
Health

in sport. Colorful fruits and vegetables, dairy products,

seeds, nuts and whole grains taken in sufficient amount can
provide the needed vitamins and minerals.

170 Water and fluids

Water and fluids maintain the hydration level and electrolyte
balance in the body and are crucial in sports. Dehydration
can be serious and can lead to heat exhaustion, profuse
sweating, muscle cramps, vertigo (fainting), vomiting,
constipation, excessive fatigue and disturbance in vision
and coordination. It can hamper the performance and reduce
endurance significantly. Drinking 2-2.5 liters of water may be
adequate but up to 5-6 liters a day in hot weather and intense
exercises may be needed. Sometimes just potable water is
not sufficient addition of glucose and salt is also needed.

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 Cool but not cold water is better absorbed and maintains
the body temperature. Safe drinking water and beverages
like coconut water, fruit juices, thin shakes and sugarcane
juice are good choices to maintain energy and hydration
levels. Recommendations are available for required amounts
of water and fluid intake before, during and just after the
event.
Sports Authority of India along with some other reputed institutions
has suggested the nutritional guidelines for different sport.
Find out about them. Fig. 9.2: FSSAI

Food Quality
Nutritious food too, if contaminated or adulterated is not
safe for consumption as it may cause infection or disease.
Hence the causes of food spoilage, and the ways to improve
the food quality need to be understood.
Food quality is the criteria by which a person accepts 171
Fig. 9.3: Fortified
or rejects any food item. It is crucial at every stage of food
handling from farm to table. Good quality food brings

Dietary Considerations
health and well-being and poor quality can cause illness
and rejection of food in the market as well. Quality of food is
often judged in terms of microbiological load and alterations
in physical parameters and chemical composition of food.
Food quality risks include food adulteration. In order to
protect the health of the people every government enforces
certain laws and regulations. In India it is the responsibility Fig. 9.4: Agmark of India
of Food Safety and Standards Authority of India (FSSAI) to
ensure safety and quality food.

and
Food Safety and Standards Authority of India (FSSAI) is
a statuary body under Food Safety and Standards Act 2006.

Food Quality
It now encompasses previously employed eight acts in the interest Activity 9.4
of food operators and consumers. It ensures the availability of •• Visit to nearby market,
wholesome food that is safe for consumption. Amendment and select any 10 food
up-gradation are done from time to time. FSSAI code is given items and report food
to each food item which you can see on various food products. quality based on the
Physical examination of food is done on the basis of size, check points above.
shape, color, texture and visual appeal. The food should be •• Collect 10 packaged
free from dirt, cracks or any foreign material; contamination foods and record five
by bacteria, mould, virus, yeast; and infestation by insects, points reflecting the
food quality in each.
pests, rats, mice, flies and cockroaches which lead to food
spoilage and make the food unfit for human consumption. •• If you have found low
quality food then what
Food quality can seriously be influenced by factors like heat
you would do?
(temperature); air (oxygen, humidity) or moisture content
of food, type of food itself and its composition, treatment
given to food during processing, handling and storage.
Food quality is favorably altered by techniques of food
preservation. It is also possible to enhance nutritional
quality of food by fortification.

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 It is necessary to observe the quality marks, like FSSAI,
AGMARK and ISI, on the food articles while selection to
ensure quality.
When food quality is modified intentionally, it is called
food adulteration. Over ripening or excessive microbial load
causes food spoilage. All these aspects are discussed briefly
in the following section.
Check points to ensure food quality
•• Check for cuts, bruises, foul smell, discoloration and
Fig. 9.5: ISI wrinkles on fruits and vegetables before purchase,
handling and consumption.
•• Check for any foreign material or adulterant in food.
•• Check for seal of the packet or lid of the container or
Activity 9.5 bulging of container.
•• Collect five perishable •• Read label for safety, permitted color, preservatives, in-
food items and gredients, specific information, direction of use, FSSAI
leave them at room code, manufacturing and expiry or “best before” date.
temperature. Also
store the same five •• Avoid buying loose food items particularly flours, oil,
food items in the spice powders, etc.
refrigerator. Record the •• Be watchful for harmful chemicals and colors used to
Physical Education - Class X

changes in food items give product a certain look, e.g., acid washed ginger
kept in both places and colored sweets.
and assess them in
terms of food quality. Food spoilage
•• Write five semi- Food spoilage indicates that the food is unfit for human
perishable and five
consumption. It is a serious threat to food quality and can
non-perishable food
items you regularly
be fatal. It is mainly caused by microorganisms, over activity
use in your diet. of some enzymes and insects, pests and rodents. High
moisture content, temperature and nutrient composition of
•• Government of India
has developed five food affects the growth of causative factors and accelerate
booklets on food food spoilage. The knowledge of approximate shelf life of
and

safety. Search on the different foods helps in reducing spoilage. The duration of
portal (www.snfportal. time during which the food item remains fit for consumption
Health

in) and record 10 at room temperature is called shelf life which determines
points to prevent food perishability. Thus, foods are —
spoilage which can be
1. Perishable which remain fresh and edible for few
followed in day-to-day
life.
hours to 1-2 days only, e.g., milk, meat, green leafy
172 vegetables.
2. Semi-perishable which remain fresh and edible for
about a week (5-7 days) e.g., some vegetables and
fruits.
3. Non-perishable which remain fresh and edible for
more than a month, e.g., grains, sugar, oil, pulses.
Food is precious and is not available in unlimited quantity.
So food should not be wasted rather protected from spoilage.
Proper storage of food decreases food spoilage and various

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 treatments can also be given for this, food preservation is
one of them.

Food preservation
Food preservation is the process of treating and handling food
to stop or slow down spoilage and extend shelf life of food.
It works on the principles of reducing the moisture content,
preventing the growth of micro organisms causing spoilage
and controlling enzymatic activity. The techniques are —
1. Heat treatment: Application of heat helps in preserving
food by destroying the harmful microorganisms. For
example, Pasteurisation of milk and sterilisation of
bottles.
2. Refrigeration and freezing: Low temperature limit
the enzymatic and microbial activities keeping the Activity 9.6
food safe for longer duration. •• Choose three
preserved foods 173
3. Drying or dehydration: This technique is based on
prepared at your home
reducing or removing the moisture content of food as
and another three from
microbes cannot grow in the absence of water. the market. Identify

Dietary Considerations
4. Addition of preservatives: Preservatives are natural the method of food
or chemical ingredients which selectively control preservation in each
the growth of microorganisms and enzymes in food and the preservative
and restrict spoilage. Jams and jellies are preserved used, if any. Classify
by sugar and pickles by salt, spices and oil. Acid the preservative as
natural or chemical.
medium also restrict the growth of bacteria. Chemical
preservatives like sodium benzoate or Potassium Meta •• Identify one
preservative for each:
bisulphite (KMS) are used in ketchups and squashes.
lemon pickle, guava
Preservatives are used in very small quantity. Use

and
jelly, frozen peas,
above the prescribed limit is harmful and punishable pineapple squash and
under law.

Food Quality
bread.
5. Preservation by Radiation: Radiations are emissions
of intense energy capable of penetrating tissues. When
food is exposed to specific form of radiation (gamma
rays from Cobalt 60) under controlled conditions it
increases their shelf life and is referred as irradiated
food. Items like fruits, potatoes, onions, spices, herbs
and some ready-to-eat foods can be preserved in this
way. But this technique is not suitable for milk and
milk products. The safety of irradiated foods is under
debate. Consumers can choose or avoid irradiated
foods by identifying its symbol on the label. This mark
has been approved by Food safety and Standards
Regulations Authority of India (2015).

Food adulteration
Food adulteration is an unhealthy and illegal practice of
adding the low grade ingredient(s) in the original food or

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 deleting the vital component. It is usually done intentionally
to increase the profits. It makes the food unsafe to eat;
degrades the food quality and is injurious to health.
Under Food Safety Standards Act (2006) adulterated
food is now termed as substandard food, unsafe food or food
containing extraneous matter. The helpline where an individual
can lodge complaint is —
http://nationalconsumerhelpline.in/foodSafety.aspx
The following criteria designate any food as adulterated
or unsafe and the person responsible for any of these is
punishable under law —
1. The article itself, or its package thereof, is composed,
whether wholly or in part, of poisonous or deleterious
substances.
2. The article consists of, wholly or in part, any filthy,
putrid, rotten, decomposed or diseased animal
substance or vegetable substance.
3. The article contains of unhygienic processing or the
presence of any harmful substance in that article.
4. It contains substitution of any inferior or cheaper
Physical Education - Class X

substance whether wholly or in part.

5. It contains addition of a substance directly or as an
ingredient which is not permitted.
6. There is abstraction, wholly or in part, of any of its
constituents.
7. The article is colored, flavored or coated, powdered or
polished, so as to damage or conceal the article or to
make it appear better or of greater value than it really
is.
8. There is presence of any coloring matter or
preservatives other than that specified in respect
and

thereof or in quantity more than prescribed.

Health

9. The article has been infected or infested with worms,

weevils, or insects.
9. The article is prepared, packed or kept under
insanitary conditions.
174
11. The article is misbranded or sub-standard or food
containing extraneous matter.
12. The article contain pesticides and other contaminants
in excess of quantities specified by regulations.
The following tests for common adulterants can be
performed by students themselves (Table 9.1).

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 Table 9.1 Methods for detection of common adulterants in food
Food Product Adulterant Method for detecting the Adulterant
Put a drop of milk on a polished vertical
surface. The drop of pure milk either stops
or flows slowly leaving a white trail behind
Milk Water
it. On the other hand, milk adulterated with
water flows immediately without leaving a
mark.
Add 2-3 drops of tincture iodine. Formation
Starch of blue color indicates the presence of
starch.
Take 5 ml milk sample in a test tube. Add
Milk 5 ml Para-dimethyl Amino Benzaldehyde
reagent. Appearance of distinct yellow color
Urea
indicates presence of added urea whereas
formation of slight yellow color indicates
natural urea in milk.
Argemone seeds have rough surface and 175
are tinier in size and black in color. Mustard
Mustard Seeds Argemone Seeds
seeds on pressing are yellow inside, while

Dietary Considerations
argemone seeds are white.
Dissolve sugar in a glass of water, chalk
Sugar Chalk
will settle down at the bottom.
On ignition genuine silver foil burns
away completely leaving glistening white
Silver Foil Aluminium Foil spherical ball of the same mass while
aluminum foil is reduced to ashes of black
grey color.
A cotton wick dipped in pure honey

and
burns when ignited with a match stick.
Honey Sugar solution If adulterated, presence of water will not

Food Quality
allow the honey to burn and if it does, it
will produce a crackling sound.
Gently sprinkle the coffee powder on the
surface of water in a glass. The coffee
Coffee Chicory
floats over the water but chicory begins to
sink within a few seconds.
Pour water drop by drop at the heap of the
tea leaves placed on a filter paper. Water
Coloured Leaves
will dissolve the added colour and leave
Tea streak of colour.
Move a magnet through the sample. Iron
Iron filings
will stick to the magnet.
Take 2 gms sample in a test tube, add 5 ml
Rodamine of acetone. Immediate appearance of red
Red Chilli color indicates presence of Rodamine.
Powder Add the sample to water. The saw dust
Saw dust will float at the surface of water while chilli
powder will settle down in bottom.

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 Natural turmeric powder leaves a light
Turmeric yellow colour while settling down whereas
Artificial colour
Powder adulterated turmeric powder will leave a
strong yellow colour in water.
Extract the color with lukewarm water
Dal — arhar,
from the sample of pulses, add drops of
huskless moong Metanil Yellow
HCl. A pink color indicates presence of
and channa
metanil yellow.
Take a cotton piece soaked in water or
vegetable oil. Rub the outer green surface
Green of the vegetable. If the cotton turns green,
vegetables like then it is adulterated with malachite green.
Malachite Green
peas, bitter Place a small portion of the peel (from the
gourd green side) on a moistened white blotting
paper, green colour on paper indicates the
presence of malachite green.
Pure black pepper settles at the bottom
Black Pepper Papaya Seeds whereas papaya seeds float on the surface
of water.
Pure saffron will not break easily. Pure
Colored dried
saffron when dissolved in water will
Saffron tendrils of maize
Physical Education - Class X

continue to give out colour till it remains

cob
in water.
Stir a spoonful of salt in water. Chalk
Common Salt Chalk will make the solution white and other
insoluble impurities will settle down.

As a part of its mandate to ensure safe food to the citizens,

Food Safety and Standards Authority of India (FSSAI)
conducts testing of food for different types of adulterants,
chemical and micro-biological contaminants and other
safety parameters for food. The food testing is done by FSSAI
through a network of FSSAI notified laboratories across
and

the country. The food safety officers collect samples of food

products for testing. A consumer can also get the samples
Health

of food tested in such labs. If the food is found unsafe after

testing, the cost of the test is reimbursed to the consumer.

Adverse effects of food adulteration on health

176 Adulteration is detrimental to health. Many a times food
is adulterated in such a way that it looks the same but
soon it may change in taste, appearance and nutritional
composition, often leading to harmful effects on health.
Consuming adulterated food can cause the symptoms like
diarrhea, vomiting, headache, abdominal cramps, fatigue,
etc. Sometimes its impact may not be instantly visible but
may distort the functioning of the immune, digestive and
nervous system. It can also lead to liver disorder, heart
disease, paralysis, brain damage, cancer, etc. Consumption

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 of adulterated food by pregnant women may lead to abortion
or damage the brain of the baby. Children, pregnant and
lactating women, elderly people, weak and sick persons are
at higher risk of consequences of food adulteration.

Actions to be taken against food adulteration

1. Buy food products having standard mark like FSSAI,
AGMARK, etc.
2. If you suspect adulteration in any food, do not buy or
consume it.
3. Make others aware of suspected adulteration by
various modes — personal, print media and digital
media Activity 9.7
4. Lodge a complaint to ‘Prevention of Food Adulteration •• Search any two cases
Department’ in your city, town or district. of food adulteration
(personal experience,
5. Always preserve grocery bills. These will be needed
in case of lodging a complaint to a company,
news item, internet, 177
etc.), identify
manufacturer, distributer, store-keeper or shop- adulterant and its
keeper or to consumer court under the Food Safety

Dietary Considerations
effect on health.
and Standards Act. •• Whom can you
approach when you
Effects of pesticides on health see fungus on bread;
Pesticides are chemicals used in agriculture to protect crops suspect water in milk
in the fields, during storage and to control insects and pests or find ice cream sold
in the surroundings, e.g., mosquitoes and cockroaches. after the expiry date?
These can be chemical or biological in nature. Chemical •• Conduct a survey on
pesticides have played a significant role in increasing food 10 persons to assess
production, but unnecessary and excessive use of these their actions on food

and
safety asking simple
over a long period of time has adversely influenced various
questions like whether

Food Quality
forms of life on earth, as well as, the quality of soil, water they check sign of
and environment. These have disrupted the natural balance quality standard
of the ecosystem. (FSSAI, Agmark
Pesticides often leave their residues in food which are etc.), date of expiry,
passed on to the body. Those at higher risks are workers ingredients, visual
handling or producing pesticides as pesticides are toxic in condition of product,
nature. The adverse effects of pesticide residues depend on package, etc., while
the type and amount of the pesticide and the route (ingestion buying. Make a report
or inhalation) and duration of exposure. If pesticide is used and discuss in class.
in accordance with good agricultural practice, the residual
level would be low and consumption of such foods will not
be harmful. Symptoms of acute poisoning include vomiting,
diarrhea, abdominal pain, dizziness and numbness. In severe
cases, it may lead to difficulties in breathing, blurred vision
and convulsion. Pesticides can cause damage to the brain
and nervous system, liver, kidneys and are specially harmful
to fetus. In India, FSSAI is responsible for setting maximum
residue limits (MRLs) for the pesticides.

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 Some preventive measures
•• Young children, pregnant and lactating women, weak
and sick persons are at higher risk, hence they should
be specially protected.
•• Use herbal or bio-pesticides.
•• Wash fruits and vegetables thoroughly under clean
running water.
Activity 9.8 •• Use organic food.
•• Find out one herbal •• Keep the pesticides in locked cabinets, away from
formulation suitable kitchen and bathroom.
for home gardening. •• Read all labels and warnings carefully before using
•• Find out good practices pesticides.
of use of pesticides.
Suggested readings
1. Nutrition and Hydration guidelines for excellence in
sports performance. 2007 International Life Sciences
Institute — India, National Institute of Nutrition and
Sports Authority of India.
2. National Institute of Nutrition, Indian Council of
Physical Education - Class X

Medical Research. 2011 Dietary guidelines for Indians-

A manual
3. https://archive.fssai.gov.in/home/safe-food-
practices/E-BOOKLETS.html
4. https://foodsmart.fssai.gov.in/DART.pdf
Healthand

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 Assessment

I. Solve this Nutrition Puzzle

Horizontal
1. Which nutrient is the main source of energy for sport person?
2. This is one of the factors affecting meal planning.
3. The practice of adding unwanted material in food.
4. Emissions of intense energy capable of penetrating tissues.
Vertical
1. In India this authority certifies foods for safe consumption.
2. Milk and meat help to build the body because these contain this
nutrient. 179
3. This branch of study deals with food composition and its effect on
the body

Dietary Considerations
4. Which compounds are used for food crops but can be injurious to
health?
4

1 3

and
2

Food Quality
1 4

II. Answer the following Questions

1. ‘Without dietary planning it is difficult to meet the requirements
of people’ — discuss this statement giving suitable reasons and
examples.
2. In a group there is a male teacher, a female doctor, a 15-year-old
girl playing tennis and a man aged 68 years. List the factors that
will be applicable for dietary planning of this group.

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 3. What kind of diet do sportspersons need? Substantiate your
answer giving reasons.
4. Write notes on
a) Food quality
b) Food preservation methods
5. ‘Even the most nutritious food may not be safe to eat if adulterated’
discuss the statement giving cases/examples in the light of what
you know about food adulteration?
6. Suggest a method to detect:
a) Metanil yellow adulteration in arhar dal
b) Papaya seeds adulteration in peppercorns
7. What are the various ways of protection from harmful effects of
pesticides?
8. Which of the following is food adulteration?
a) Adding a preservative
b) Abstraction of a constituent of food article
c) Using a food color
Physical Education - Class X

d) Splitting of a food article in small pieces

9. Match the following
a) Turmeric (i) Caution
b) Microbial load (ii) Anti inflammatory
c) Pesticides (iii) Shelf life
d) Semi-perishable (iv) Food Quality
10. Discuss the classification of food based on shelf life. Take an
example of a semi-perishable food and explain various methods
of increasing its shelf life.
Healthand

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