Food and Healthy Eating: Class 3 Study Guide
Food gives us energy to play, think and grow. Different foods do different jobs in the body.
Every living thing needs food. We get food from plants (vegetables, fruits, grains, pulses) and from animals (milk, eggs, fish, meat). Cows give milk, hens give eggs, wheat grows in fields and tea grows on hills. Food travels from farms to markets and then to our kitchens.
India has many kinds of food and each region has its own special dishes, from idli and dosa in the south to roti and dal in the north, and fish and rice in the east. Whatever the dish, a healthy meal needs a good balance of different kinds of food.
Food groups and what they do
| Group | Examples | What it does for the body |
|---|---|---|
| Energy foods | Rice, wheat, roti, potato, sugar | Give energy to run, play and work |
| Body-building foods | Dal, milk, eggs, fish, paneer | Help us grow and repair the body |
| Protective foods | Fruits and vegetables | Keep us healthy and fight illness |
| Water | Drinking water, juices | Helps digestion and keeps the body cool |
A balanced plate
A healthy meal has some of each group: a grain (rice or roti), a pulse or protein (dal or egg), vegetables and perhaps fruit and a glass of milk or curd. Try to eat a rainbow of colours, such as green spinach, orange carrots and red tomatoes. Eat sweets and fried snacks only occasionally.
Rice, roti or millet for energy.
Dal, beans, egg, paneer or fish.
At least two kinds of different colours.
A seasonal fruit is best.
Keeping food safe
Wash your hands with soap before eating and after using the toilet. Wash fruits and vegetables before eating. Cover cooked food to keep flies away, and drink clean, safe water. Food that smells bad or looks spoiled should be thrown away. Food can also be stored in a cool place or a fridge to stay fresh longer.
Worked examples and common mistakes
Which food group? A banana is a protective food; roti is an energy food; dal is a body-building food. A common idea is that expensive food is always healthier. Simple home-cooked meals with local vegetables and pulses are very nutritious. Another mistake is skipping breakfast, which gives energy for the morning. Do not waste food: take only what you can eat.
Check your understanding: model answers
1. Energy foods: rice and roti. Protective foods: spinach and oranges. Your family may eat different ones. 2. Fruits can carry dirt and germs from the field or market, so washing helps us avoid illness. 3. A balanced plate has a grain, a pulse or protein, vegetables and a fruit.
✨ Key Takeaways
- We get food from plants and animals.
- Energy foods, body-building foods and protective foods each have a job.
- A balanced plate includes different groups and colours.
- Clean hands and clean water keep food safe.
💬 Questions for Discussion & Reflection
- Name two energy foods and two protective foods eaten in your home.
- Why should we wash fruits before eating?
- Draw a balanced plate for lunch.