Diversity of Food in Different Regions

India is a vast agricultural country with a rich tapestry of food habits. The food we eat is not just a matter of choice but is deeply connected to our geography, climate, and traditions.

The primary reasons for the diversity in traditional food consumed across various Indian states include:

• Soil and Climate: Different regions have different soil types and weather conditions, which determine which crops grow best there.
• Local Cultivation: People traditionally eat what is grown locally to ensure the food is fresh and easily available.
• Culture and Tradition: Traditional recipes are passed down through generations, making certain dishes a part of a region's identity.
• Taste Preferences: Spices and cooking methods vary, leading to a wide range of flavors.

Regional Food and Locally Grown Crops

There is a direct relationship between traditional dishes and the crops cultivated in that area. For instance, states with heavy rainfall cultivate rice, while drier areas cultivate millets like Bajra.

State	Locally Grown Crops	Traditional Food Items	Popular Beverages
Punjab	Maize, Wheat, Chickpea	Makki di roti, Sarson da saag, Chhole bhature	Lassi, Chhach
Karnataka	Rice, Ragi, Urad, Coconut	Idli, Dosa, Ragi mudde, Rasam	Coffee, Buttermilk
Manipur	Rice, Bamboo, Soya bean	Eromba (chutney), Kangsoi, Utti	Black Tea
Gujarat	Bajra, Groundnut, Cotton	Dhokla, Thepla, Handvo	Chhach (Buttermilk)

Evolution of Culinary Practices

Cooking practices, or culinary practices, have significantly changed over time due to technological development and improved transportation.

Traditional vs. Modern Tools

• Cooking Method: Earlier, cooking was done on a Chulha (traditional wood/coal stove). Now, we primarily use Modern Gas Stoves or Induction cookers.
• Grinding: Earlier, Sil-batta (stone grinders) were used for manually grinding spices and grains. Today, we use Electrical Grinders for speed and convenience.
• Ingredients: Improved transport allows us to consume crops grown in distant states, which was not possible for our ancestors.

Major Components of Food (Nutrients)

The chemical substances present in food that are essential for the growth, maintenance, and repair of our body are called nutrients. The major nutrients in our food are:

1. Carbohydrates
2. Proteins
3. Fats
4. Vitamins
5. Minerals

In addition to these, our body also requires dietary fibres and water.

Energy-Giving Foods: Carbohydrates and Fats

These components provide the energy required to perform various physical and mental activities.

• Carbohydrates:
  • They are the primary source of instant energy.
  • Sources: Cereals (Wheat, Rice, Maize), Vegetables (Potato, Sweet Potato), Fruits (Banana, Mango), and Sugar.
• Fats:
  • They act as a source of stored energy and keep the body warm.
  • Fats provide much more energy than the same amount of carbohydrates.
  • Plant Sources: Groundnuts, Walnuts, Coconut oil, Mustard oil, Sunflower seeds.
  • Animal Sources: Ghee, Butter, Milk, Eggs, Meat.

Body-Building Foods: Proteins

Proteins are necessary for the growth and repair of tissues. Growing children and sportspersons need them in larger quantities.

• Plant Sources: Pulses (Moong, Tuar dal), Beans, Peas, Soya beans.
• Animal Sources: Milk, Paneer, Fish, Eggs, Chicken.

Protective Nutrients: Vitamins and Minerals

These are required in small quantities but are essential to protect the body against diseases.

Nutrient	Function	Deficiency Disease	Key Symptoms
Vitamin A	Healthy eyes and skin	Night Blindness	Poor vision in darkness
Vitamin C	Helps fight diseases	Scurvy	Bleeding gums
Vitamin D	Bone and teeth health	Rickets	Soft and bent bones
Iron	Blood component	Anaemia	Weakness, pale skin
Iodine	Physical/Mental growth	Goitre	Swelling in the neck

Historical Case Studies

• Scurvy: In $1746$, Dr. James Lind found that sailors with bleeding gums (Scurvy) recovered by eating lemons and oranges, which are rich in Vitamin C.
• Goitre: In the $1960$s, Indian scientists observed neck swelling (Goitre) in the Himalayas. This was cured by supplementing salt with Iodine.

Dietary Fibres and Water

• Dietary Fibres (Roughage): They do not provide nutrients but help the body get rid of undigested food. Sources include wholegrains, pulses, and green leafy vegetables.
• Water: Essential for absorbing nutrients and removing waste through sweat and urine.

How to Test for Different Components of Food

We can identify the presence of specific nutrients in food items using simple chemical indicators. Before testing, solid food items should be made into a paste or powder.

Test for Starch (A type of Carbohydrate)

1. Take a small sample of food (like a slice of Potato or Bread).

2. Add $2-3$ drops of diluted Iodine solution.

3. Observation: If the food turns blue-black, starch is present.

Test for Fats

1. Take a small piece of food (like Groundnut or Coconut) and wrap it in a piece of paper.

2. Crush the food item carefully so as not to tear the paper.

3. Allow the paper to dry if the food had any moisture.

4. Observation: An oily patch that lets light pass through faintly confirms the presence of fat.

Test for Proteins

1. Take a small amount of food paste in a clean test tube.

2. Add $10$ drops of water and shake the test tube.

3. Add $2$ drops of Copper Sulphate solution using a dropper.

4. Add $10$ drops of Caustic Soda solution.

5. Shake well and leave it undisturbed for a few minutes.

6. Observation: If the mixture turns violet, protein is present in the food.

Chemical Precautions

• Handle chemicals like Caustic Soda and Copper Sulphate with extreme care as they are harmful.
• Wash the affected area immediately with water if any chemical spills on the skin.
• Never taste any chemical used in the laboratory.

Balanced Diet and Healthy Eating

A Balanced Diet is not just about eating a lot of food; it is about eating the right variety of food. It must provide all the essential nutrients in the correct proportions required by the body.

A diet is considered "balanced" when it includes the following components in appropriate amounts:

• Carbohydrates and Fats for energy.
• Proteins for growth and tissue repair.
• Vitamins and Minerals for protection against diseases.
• Dietary Fibres (Roughage) for healthy digestion.
• Water for nutrient absorption and waste removal.

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Factors Influencing Nutritional Requirements

Nutritional needs are not the same for everyone. The type and amount of food an individual requires depends on several factors:

1. Age: Growing children need more proteins for muscle development compared to elderly people.
2. Gender: Men and women may have different requirements for certain minerals like Iron.
3. Physical Activity: A labourer or an athlete needs more Carbohydrates for energy than a person working in an office.
4. Health Status: A person recovering from illness may need a diet rich in vitamins and proteins.

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Junk Food and its Impact on Health

Modern eating habits often include Junk Food. These are food items that have High Calories but Low Nutritional Value. They are usually rich in sugar, unhealthy fats, and salt.

The consequences of consuming junk food frequently include:

• Obesity: Excessive weight gain due to high fat and sugar intake.
• Lack of Energy: Since they lack essential vitamins and minerals, they don't support long-term energy needs.
• Health Disorders: Increased risk of heart-related issues and digestive problems.

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Nutritional Comparison: Healthy vs. Junk

Based on Activity 3.9, let us compare the nutritional values of a healthy Indian snack versus a junk snack per $100 \text{ g}$:

Nutrient (per 100 g)	Roasted Chana (Healthy)	Potato Wafers (Junk)
Energy (kcal)	$355 \text{ kcal}$	$536 \text{ kcal}$
Proteins	$18.64 \text{ g}$	$7.0 \text{ g}$
Fats	$6.26 \text{ g}$	$35.0 \text{ g}$
Dietary Fibre	$16.8 \text{ g}$	$4.8 \text{ g}$
Conclusion	High Protein & Fibre	High Fat & Calories

Millets: The Nutri-Cereals

Millets are a group of small-seeded grasses that have been an integral part of Indian agriculture and diet for thousands of years. They are often called "Nutri-cereals" because of their superior nutritional profile compared to fine cereals like rice and wheat.

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Why are Millets Important?

Millets are highly valued for both health and environmental reasons:

• Nutritional Powerhouse: They are rich in Minerals (like Calcium and Iron), Vitamins, and Dietary Fibres.
• Gluten-Free: They are easier to digest for many people.
• Climate Resilient: They can grow in dry areas with very little water and in poor soil conditions.
• Environmental Friendly: Cultivating millets requires fewer chemical fertilizers and pesticides.

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Common Types of Millets in India

Local Name	Bajra	Ragi	Jowar	Sanwa
English Name	Pearl Millet	Finger Millet	Sorghum	Barnyard Millet
Key Benefit	High Energy	Rich in Calcium	Good for Heart	High in Fibre

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In modern times, millets have regained popularity. Products like Ragi Malt, Bajra Rotis, and Jowar Puffs are now recommended as part of a Balanced Diet to maintain normal body functions.

Food Miles and Sustainability

The journey of food from the Farm to the Plate involves many steps, resources, and energy. A key concept in sustainable eating is Food Miles.

Definition: Food Miles is the total distance a food item travels from the place where it is produced (the farm) to the place where it is consumed (our home).

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The Process: From Farm to Plate

To understand food miles, we must look at the effort and time involved in food production:

1. Cultivation: Farmers grow crops like wheat or rice in the fields.
2. Processing: Threshing and Winnowing to separate grains from the stalk and chaff.
3. Storage: Grains are stored in large godowns or silos.
4. Grinding and Packing: Grains are sent to mills to be ground into flour (Aata) and packed.
5. Transportation: Trucks or trains carry the food to retail shops (this creates the most food miles).
6. Retail: Consumers buy the food from local markets.

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Benefits of Reducing Food Miles

Reducing food miles by eating locally grown food has several advantages:

• Environmental Protection: Less transport means less fuel consumption and lower air pollution.
• Economic Support: It helps local farmers earn a better living.
• Health Benefits: Local food is often fresher and contains more nutrients as it is not stored for long periods.
• Cost Reduction: Lower transport and middleman costs make the food cheaper for the consumer.

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Contribution of Indian Scientist: Coluthur Gopalan

Coluthur Gopalan (1918–2019) is a pioneer in Indian nutrition science. His contributions include:

• Analyzing over $500$ Indian food items to determine their nutritional value.
• Identifying widespread protein and energy deficiencies in the Indian population.
• His research led to the Mid-Day Meal Programme (now PM POSHAN), providing balanced meals to millions of school children in India.

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The chapter concludes with a traditional Indian wisdom: "Hita-bhuk, Mita-bhuk, ऋतु-bhuk". This means we should eat food that is wholesome, in moderate quantities, and appropriate for the season. By doing so, we respect our body and our planet.

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