This document provides information on components of food and a sample diet chart for a 12-year-old child. It discusses the major nutrients found in food including carbohydrates, fats, proteins, vitamins and minerals. It recommends 3-4 serves of fruits, 4-9 serves of vegetables, 4-11 serves of breads and cereals, 1-2 serves of meats, and 3-5 serves of dairy foods per day. It also recommends drinking 1.6-2 liters of water daily. The diet chart provides examples of food items that constitute a serve for each food group.

1. KENDRIYA VIDYALAYA NO-1
1
BOLANGIR

2. Chapter-1
FOOD:
Where Does It Come From?
 Food is an essential need of our body for its proper growth, to
keep the body healthy and to maintain the body.
 There are varieties of foods depending on its Taste & Nutrients to
supplement the necessity of the body.
 All the foods that are needed to body should be Healthy and free
from contamination and should contain the necessary amount of
Nutrients like Vitamins, Minerals, Carbohydrates, Fats, Proteins
etc.
 The main source of all foods are either from plants or animals.
The food items prepared from plant products are called
vegetarian foods where as the food items prepared from animal
products (except milk) are called non-vegetarian foods.
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3.  There are many types of plants in our environment. Some plants
are edible whereas some plants are poisonous. Out of the edible
plants, some plants have only one edible part, whereas, some
plants have more than one edible parts like (1) Mustard Plant -
The seeds and leaves of the Mustard plant are edible, (2)
Pumpkin Plant - The flower, leaves, fruits and stem of the
Pumpkin Plant are edible, (3) Drumstick Tree - The leaves,
flower and fruits of the Drumstick tree are edible, (4) Banana
Tree - The flowers, fruits and stem of the Banana Tree are edible.
 Some seeds of plants which are edible and preserved by drying it
up for its use through out the year as and when required. These
type of food ingredients are mainly done to the spices items and
pulses.
 The example for spices items are - Cummins, Mustard, Chilly,
Turmeric, Clove, Cardamom , Bay leaves etc.
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4.  The example for pulses items are - Moong, Chana, Urad, Masur
etc.
 Apart from the plants, there are many food items prepared from
animal products. Some animal products are edible where as
some animal products are not edible.
 The animals which eat plant products only are called
“Herbivores”, like - Cow, Buffalo, Goat, Horse, Elephant etc.
 The animals which eat other animals only are called
“Carnivores”, like - Lion, Tiger, Bear, Leopard, Crocodile etc.
 The animals which eat both plant products and other animals are
called “Omnivores”, like - Rat, Pig, Cat, Dog, Human beings etc.
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5.  No one should eat the parts of a plant or any animal product
without knowing details about it as they may be poisonous.
 All the nutrients necessary to our body are not required in equal
quantity. Some nutrients required more in quantity and some
required less in quantity. Accordingly, the food items varies
quantitavely. The normal food contains more carbohydrates, fats
and proteins while other nutrients like vitamins & minerals are less
in quantity, which our body requires.
 The materials which are used to prepare different kinds of foods
are called food ingredients.
 The food ingredients that obtain from plants are - Cereals, Fruits,
Vegetables, Leafy vegetables, Pulses etc.
 The food ingredients that obtain from animals are - Meat, Eggs,
Milk/Milk products, Chicken, Fish, Prawns, Beef, Pork etc.
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6.  There are many types of foods made from different ingredients
like - To make boiled rice, only two ingredients such as water and
rice are required. But to make vegetable curry many items are
required such as Vegetables, Salt, Spices, Oil and so on.
 All items are not made from same ingredients.
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7. -:THINGS TO THINK ABOUT:-
Q1. Does everyone around you get enough food to eat? If not,
Why?
Ans. No, everyone around us does not get enough food to eat. In
our country a large population is living below the poverty line
(BPL). Food is either not available to them or they do not have
enough money to buy. There are a large number of people
suffering for diseases due to the lack of proper food.
Q2. What are the ways we can think of to avoid wastage of food?
Ans. Three ways by which we can think of to avoid wastage of
food. They are:
 The food that we cook should not get spoilt or eaten away by
animals. For this, it should be stored in granaries and silos.
 Use of drying and other preservation techniques to avoid the
spoilage of food stuffs.
 Avoid cooking more amount of food than required. 7

8. Chapter-2
COMPONENTS OF FOOD:
 Our food consists of different food items prepared from different
food ingredients obtained from Plants and Animals.
 The variety of food items we take together is called meal. A meal
could consists of Chapati, Dal and Brinjal curry. Similarly, another
may be Rice, Sambar a Vegetable preparation of lady’s finger
(Bhindi). Yet another meal could be Appam, Fish curry and
vegetables.
 One meal usually have at least one item made of some kind of grain.
A meal also includes items like curd, butter milk and pickles.
 The combination of food items in a meal differs from area to area
depending upon the availability of food ingredients and climatic
condition.
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9.  The meal we eat is made of different ingredients which contain
some components that are needed by our body. These
components are called NUTRIENTS. The major Nutrients are
Carbohydrates, Fats, Proteins, Vitamins and Minerals.
 Carbohydrates and Fats contained foods are needed to provide
Energy to our body.
 Proteins and Minerals are needed for growth and maintenance of
our body. They are also called as Body Building foods.
 Vitamins help in protecting our body against diseases.
 But all foods do not contain all these nutrients. Therefore, our
meal should consists of all type of food items which can
supplement the required Carbohydrates, Fats, Proteins,
Vitamins and Minerals to our body.
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10.  The food items contained in a meal differs from area to area and
also by the climatic conditions.
 The food items contains Carbohydrates are: Wheat, Rice, Bajra,
Maize, Mango, Melon, Papaya, Sugarcane, Potato, Sweet Potato
etc.
 The food item contains fats are: (i) From Plant Sources:-
Sunflower oil, Coconut oil, Soybean oil, Ground Nuts, Nuts, Til,
Mustard oil etc. (ii) From Animal sources:- Ghee, Milk, Butter,
Cream, Egg, Fish, Meat etc.
 The food item contains Protein are: (i) From Plant Sources:-
Peas, Gram, Moong, Tuar dal, Beans, Soybeans etc. (ii) From
Animal sources:- Paneer, Egg, Milk, Fish, Meat etc.
 The Mineral contained food items are: Milk and Egg etc.
 The vitamins that our body requires are: Vitamin-A, Vitamin-B,
Vitamin-C, Vitamin-D, Vitamin-E & Vitamin-K.
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11.  The different items contained different Vitamins are:- (i)
Vitamin-A: Mango, Carrot, Melon, Fish oil, Milk etc., (ii)
Vitamin-B: Liver, (iii) Vitamin-C: Tomato, Orange, Guava,
Lemon, Amla etc., (iv) Vitamin-D: Milk, Butter, Liver, Egg, Fish
etc.
 Besides the Nutrients, our body needs “Dietary Fibers” and
“Water”. Dietary Fibers are also known as “Roughage”.
Roughage is mainly provided by plant products in our food.
Whole grains and Pulses, Potatoes, Fresh Fruits and Vegetables
are main sources of Roughage. Roughage does not provide any
Nutrient to our body, but is an essential component of our food
and adds to its bulk. This helps our body get rid of undigested
food.
 The food we normally eat in a day is our diet. For growth and
maintenance of good health, our diet should have all the
nutrients that our body needs, in right quantities. Not too much
of one and not too little of the other. The diet should also
contains a good amount of roughage and water. Such a diet is
called a “BALANCED DIET”.
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12. TEST FOR “FATS”
 Take a small quantity of a food item for testing. Now, wrap it in a
piece of paper and crush it. Care should be taken that the paper
does not tear. Remove the food item from the paper and make it
straight. Now, hold the paper against light. An oily patch on
paper shows that the food item contains “FATS”. If water
contained is there, let the paper be dried up for some time in
open air and then observe the same against a light repeat your
observation.
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13. TEST FOR “STARCH”
 Take a small quantity of food item or a raw ingredient. Put two to
three drops of dilute “Iodine” solutions on it. If blue-black colour
appears in that item, that indicates the presence of “STARCH”
within it.
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TEST FOR “PROTEIN”
 Take a small quantity of a food item for testing. If the food you
want to test is a solid, it is needed to make a paste of it or powder
it. This can be done by grinding or mashing a small quantity of the
food item. Then the same has to be put in to a clean test tube.
After adding 10 drops of water, the mixture has to be shaked by
shaking the test tube.
Further, using a dropper, two drops of solutions of copper
sulphate and ten drops of solution of caustic soda have to be
added to the mixture. Now, after adding all together in the test
tube, the same has to be shaked well. Now, let allow the mixture
to stand for a few minutes.
If a violate colour appears in the mixture, then it indicates the
presence of PROTEIN in the food item.

14. DIET CHART FOR A 12 YEARS OLD CHILD
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1. The recommended daily serves of fruits and vegetables are as follows:-
Serve sizes for fruits and vegetables:-
Age of child (years) Fruit (serves) Vegetables (serves) Food Items
12-18 3-4 4-9 As mentioned below
A serve of fruits is: A serve of vegetables is:
(i) 1 medium piece (e.g. apple, banana, pear,
orange)
(ii) 2 small pieces (e.g. apricots, plums,
kiwifruit)
(iii) 1 cup diced pieces or canned fruit
(iv) 1.5 tablespoons dried fruit (e.g. 4 apricot
halves)
(i) ½ cup cooked vegetables
(ii) ½ cup cooked legumes or lentils
(iii) 1 cup salad vegetables
(iv) 1 medium potato

15. 2. The recommended daily serves of breads and cereals for children are as
follows:-
Serve sizes for breads and cereals
15
Age of child (years) Breads and Cereals (serves) Food Items
12-18 4-11 As mentioned below
A serve of breads and cereals is:
(i) 2 slices of sandwich bread.
(ii) 1 medium bread roll.
(iii) 1 cup cooked rice, pasta or noodles.
(iv) 1 cup porridge.
(v) 1 1/3 cups breakfast cereal flakes.
(vi) ½ cup muesli.

16. 3. The recommended daily serves of meats and alternatives for children are as
follows:-
Serve sizes for meats and alternatives
16
Age of child (years)
Meats and Alternatives
(serves)
Food Items
12-18 1-2 As mentioned below
A serve of meats and alternatives is:
(i) 65-100g cooked meat or chicken (e.g. ½ cup mince, 2 small chops)
(ii) ½ cup cooked dried beans, canned beans, lentils or peas.
(iii) 80-120g cooked fish fillet
(iv) 2 small eggs
(v) 1/3 cup nuts
(vi) ¼ cup seeds

17. 4. The recommended daily serves of dairy foods for children are as follows:-
Serve sizes for dairy foods
5. The amount of fluid children need depends on their activity levels and the
weather. Generally, children should drink the following amounts of fluid:-
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Age of child (years) Dairy Foods (serves) Food Items
12-18 3-5 As mentioned below
A serve of dairy foods is:
 (i) 1 cup milk or custard.
 (ii) 40g (2 slices) cheese.
 (iii) 200g (small tub) yoghurt.
Age of child (years) Water (serves) NOTE
12-18 1.6-2L (about 5-8 glasses) A glass is 250mL

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