Examinations play a crucial role in evaluating students’ understanding of key concepts. A well-structured question paper includes a mix of True/False questions to assess fundamental knowledge, one-mark and two-mark questions to test conceptual clarity, and application-based questions to encourage critical thinking and real-world application. This sample paper on mindful eating is designed to assess students’ grasp of essential topics while helping them prepare effectively for exams.
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Now, let’s dive into the sample question paper and its detailed solutions to help you strengthen your understanding of food and nutrition.
Subject: Food and Nutrition
Time: 1 Hour | Max Marks: 50
Section A: True/False Questions (1 mark each)
(Answer with True or False)
- Eating too many processed foods can lead to nutrient deficiencies.
- Proteins are the body’s main source of energy.
- Dark-colored urine can be a sign of dehydration.
- Whole grains contain more fiber than refined grains.
- Trans fats help lower bad cholesterol levels.
- Drinking water before meals can help control appetite.
- Fermented foods are bad for digestion.
- High sugar intake is linked to an increased risk of type 2 diabetes.
- Fruits and vegetables provide essential vitamins and antioxidants.
- Skipping breakfast is a good way to lose weight.
Section B: One-Mark Questions (1 mark each)
- What is the main function of dietary fiber in the body?
- Name two water-soluble vitamins.
- What is the recommended daily water intake for an average adult?
- Which nutrient is essential for muscle growth and repair?
- Why is iron important in the human body?
- What is the primary source of Omega-3 fatty acids?
- Define empty calories with an example.
- What type of fat is considered heart-healthy?
- Which mineral is important for strong bones and teeth?
- What is the role of antioxidants in the body?
Section C: Two-Mark Questions (2 marks each)
- How does a high-fiber diet contribute to better digestion?
- Why is it important to limit sodium intake?
- What are the benefits of eating home-cooked meals instead of fast food?
- Explain the difference between simple and complex carbohydrates.
- How does dehydration affect brain function?
- Why is vitamin D essential for the body?
- What role does gut bacteria play in digestion?
- How can portion control help in maintaining a healthy weight?
- Explain the connection between diet and mental health.
- Why is it recommended to eat smaller meals throughout the day rather than three large meals?
Section D: Application-Based Questions (5 marks each)
- A person has been feeling constantly tired and weak. Their diet mainly consists of fast food and sugary drinks. Based on your understanding of nutrition, suggest dietary changes to improve their energy levels and overall health.
- You are designing a healthy diet plan for an athlete. What factors should you consider while selecting their meals? Provide an example of a day’s meal plan.
- Explain how a balanced diet can prevent lifestyle diseases such as diabetes and heart disease. Provide examples of key dietary components that help in prevention.
- A school cafeteria wants to promote healthy eating among students. Suggest five changes they can implement to encourage better food choices.
- Imagine a scenario where a person follows a diet rich in saturated fats, processed foods, and sugary drinks. What long-term health risks could they face, and what steps should they take to reverse the effects?
Solutions to the Sample Paper
Section A: True/False Answers
- True – Processed foods often lack essential nutrients and fiber.
- False – Carbohydrates are the body’s main energy source.
- True – Dark urine can indicate dehydration.
- True – Whole grains retain more fiber than refined grains.
- False – Trans fats raise bad cholesterol levels and should be avoided.
- True – Drinking water before meals can aid portion control.
- False – Fermented foods improve digestion by promoting gut health.
- True – High sugar intake is linked to insulin resistance and diabetes.
- True – Fruits and vegetables provide essential vitamins, minerals, and antioxidants.
- False – Skipping breakfast can slow metabolism and lead to unhealthy eating patterns.
Section B: One-Mark Answers
- Dietary fiber aids digestion and prevents constipation.
- Vitamin C and B-complex vitamins.
- Around 2-3 liters per day, depending on activity level.
- Protein is essential for muscle repair and growth.
- Iron is necessary for oxygen transport in the blood.
- Fatty fish like salmon, walnuts, and flaxseeds.
- Empty calories provide energy but no nutrients (e.g., sugary drinks).
- Unsaturated fats like those found in nuts, avocados, and olive oil.
- Calcium is vital for bone and tooth health.
- Antioxidants protect cells from damage caused by free radicals.
Section C: Two-Mark Answers
- A high-fiber diet improves digestion by adding bulk to stool, preventing constipation, and promoting gut health. Fiber also helps regulate blood sugar levels.
- Excess sodium can lead to high blood pressure, increasing the risk of heart disease and stroke. Reducing processed foods and using herbs for seasoning can help limit sodium intake.
- Home-cooked meals are typically lower in unhealthy fats, sodium, and preservatives. They provide better nutrition, control portion sizes, and reduce the risk of obesity and chronic diseases.
- Simple carbohydrates (e.g., sugar, white bread) digest quickly, causing blood sugar spikes, while complex carbohydrates (e.g., whole grains, vegetables) provide sustained energy.
- Dehydration can lead to difficulty concentrating, headaches, and poor memory retention. It reduces oxygen flow to the brain, affecting cognitive performance.
- Vitamin D aids calcium absorption, supports immune function, and helps maintain bone health. Sunlight exposure and fortified foods are good sources.
- Gut bacteria aid digestion by breaking down food, producing essential nutrients, and strengthening the immune system. A healthy gut microbiome improves overall well-being.
- Portion control prevents overeating and helps regulate calorie intake. It supports weight management by ensuring a balance between energy consumption and expenditure.
- Diet affects brain function, mood, and stress levels. Nutrient-rich foods like leafy greens, nuts, and fish enhance cognitive function and mental well-being.
- Eating smaller meals throughout the day stabilizes blood sugar levels, prevents hunger spikes, and maintains energy levels, reducing the likelihood of binge eating.
Section D: Application-Based Solutions
- To improve energy levels, the person should replace fast food with nutrient-dense meals, including lean proteins, whole grains, fruits, and vegetables. Hydration, reducing sugar intake, and incorporating healthy fats can also enhance energy and overall health.
- An athlete’s diet should include protein for muscle recovery, carbohydrates for energy, and healthy fats for endurance. A sample meal plan could include oatmeal with nuts for breakfast, grilled chicken with quinoa for lunch, a smoothie for snacks, and salmon with vegetables for dinner.
- A balanced diet prevents lifestyle diseases by regulating blood sugar, cholesterol, and blood pressure. Key dietary components include fiber-rich foods, lean proteins, and healthy fats, reducing the risk of diabetes and cardiovascular diseases.
- Schools can introduce healthier meals, reduce junk food availability, educate students about nutrition, provide hydration stations, and involve parents in promoting good eating habits.
- A diet high in saturated fats and processed foods can lead to obesity, diabetes, and heart disease. To reverse these effects, one should adopt a healthier diet, exercise regularly, stay hydrated, and limit processed foods and sugary drinks.
