Food Science, Nutrition and Meal Planning
Food Science, Nutrition and Meal Planning connects nutrients, food composition and practical diets. The exam tests nutrient functions, food groups, balanced diets, meal-planning principles and the ability to justify a meal rather than list dishes.
Nutrients and food groups
Macronutrients are carbohydrates, proteins and fats; micronutrients are vitamins and minerals. Water and fibre are also essential. The usual food groups are cereals and millets; pulses and legumes; milk and meat foods; fruits and vegetables; fats and oils; and sugars. A balanced diet supplies energy and nutrients in appropriate proportions for age, sex, activity and physiological state.
Meal-planning rules
Plan for adequacy, balance, variety, moderation, economy, satiety and cultural acceptability. Use seasonal foods and combine cereals with pulses: cereals are low in lysine, pulses are low in methionine, so together they improve protein quality. Include vitamin C foods with iron-rich meals to aid iron absorption; avoid tea or coffee with meals because tannins reduce iron absorption.
Worked example
Plan a low-cost breakfast for an adolescent. Idli (cereal plus pulse), sambar with vegetables and a glass of milk gives energy, complementary protein, calcium and some vitamins. Add a guava or orange for vitamin C. Reasoning: idli and sambar improve the amino acid pattern; vegetables and fruit add micronutrients; milk adds calcium; the meal is filling without relying on expensive foods.
Traps
RDA is a population reference, not a prescription for every individual. A high-calorie meal is not automatically nutritious. Do not count a food as a protein food only because it contains some protein; classify by its main contribution. Excess sugar and oil add energy with few micronutrients.