Tournament Day NUTRITIONIST ANSWER KEY DAYS 3 and 4
NUTRITIONIST ANSWER KEY - DAYS 3 & 4
Anubhav Group (Grade 6-8)
FOR ACHARYAS ONLY
DAY 3 ANSWER KEY: Building Balanced Meals
Part 1: What is a Balanced Meal?
Question 1: Look at what you ate for lunch today. Did it have all 5 components?
This is personal - students will vary
How to evaluate:
Good lunch example:
Dal (protein) ✓
Bhat/ Bhakri (carbs) ✓
Bhaji (vegetables) ✓
Small amount ghee in dal (healthy fat) ✓
Water (hydration) ✓
ALL 5 components present
Common incomplete lunch:
Only paratha (carbs, some fat)
Missing: protein, vegetables, hydration
2 out of 5 components
Help students identify: What was missing? How could they improve it?
Part 2: Module-Specific Nutrition
Question 2 (Sports students): What will you eat 2 hours before a match?
Good answers:
Option 1: Poha with peanuts and nimbu
Why: Complex carbs (slow energy), protein from peanuts, light on stomach, easy to digest
Option 2: Banana and soaked almonds
Why: Quick but sustained energy from banana, protein from almonds, won't feel heavy
Option 3: Upma with vegetables
Why: Carbs + fiber, keeps energy steady, light enough to run after
Bad answers to correct:
Heavy meal like Chole-Bature (too oily, will make them slow)
Just biscuits (empty calories, energy crash)
Nothing (will have no energy)
Teaching point: Timing matters! 2 hours before = light but energizing food.
Question 3 (Art students): What will you eat before a long art session?
Good answers:
Option 1: Soaked almonds + banana + milk
Why: Brain food (almonds), quick energy (banana), sustained energy (milk), all help focus
Option 2: Poha with peanuts
Why: Complex carbs for steady energy, protein for focus, light so won't make sleepy
Option 3: Eggs + whole wheat toast
Why: Protein for steady hands and focus, complex carbs for brain energy
Key point: Avoid sugar crashes (no biscuits/chocolates) - they make it hard to focus after 30 minutes.
Question 4 (Music students): What will you eat/drink before a performance?
Good answers:
Drink: Warm water with honey (1 hour before)
Why: Opens vocal cords, soothes throat, natural energy
Eat: Light meal like poha or upma (2-3 hours before)
Why: Energy but won't make throat phlegmy, won't feel heavy while singing
Avoid:
Cold water (tightens throat)
Dairy right before (can coat throat)
Fried food (creates mucus)
Heavy meal (makes breathing difficult)
Question 5 (Theatre students): What will you eat on the day of a big performance?
Good answers:
Morning: Normal good breakfast
Poha/upma/eggs + fruit
Why: Need energy for full day
2 hours before show: Very light snack
Banana + few almonds
OR just warm water with honey
Why: Won't feel heavy on stage, but have enough energy
Avoid:
Heavy meal close to show (makes sleepy, hard to move)
Too much water right before (might need bathroom during show!)
Spicy food (might upset stomach)
Part 4: Menu Planning Template
Questions 6-9 are creative/planning questions - no single right answer
What to look for when evaluating:
Question 6 & 7 (Ingredients):
Are they using available ingredients?
Are ingredients appropriate for their module's needs?
Is it realistic to make in school kitchen?
Question 8 (Naming):
Creative name? (Good!)
Connected to Dussehra/Diwali? (Bonus!)
Clear what it is? (Important - guests should understand)
Examples of good names:
"Vijay Energy Balls" (clear + Dussehra theme)
"Warrior's Green Smoothie" (clear + powerful feeling)
"Diwali Glow Juice" (clear + festival theme)
Examples of confusing names:
"The Ultimate Supreme" (what is it?)
"XYZ Special" (tells nothing)
Part 7: The Dussehra-Diwali Connection
Question 8: What will you name your dishes?
Evaluate based on:
Does name connect to festival meaningfully?
Is it appropriate for the food?
Does it sound appealing?
Good examples:
Sports:
"Ram's Strength Ladoo" (dates + nuts + jaggery)
"Vijay Hydration" (nimbu pani variation)
"Hanuman Energy Chana" (roasted chana with spices)
Art:
"Lakshmi's Creative Smoothie" (fruit + nuts)
"Rangoli Colors Bowl" (colorful fruit salad)
"Artist's Diya Drink" (something bright/glowing)
Music:
"Saraswati's Voice Tonic" (honey + ginger + warm water)
"Garba Energy Mix" (healthy snack for dancing/singing)
Theatre:
"Ram's Dialogue Power Bites" (memory-boosting snack)
"Sita's Grace Bowl" (balanced, elegant meal)
Part 8: Presentation Matters
Question 9: How will you present your dish?
Look for:
Thought about colors/garnish?
Considered serving vessel (bowl/plate/glass)?
Plan for neat, clean presentation?
Story/explanation ready?
Good answers include specific details:
"Serve in small white bowls, garnish with mint leaf, arrange neatly on tray"
"Use transparent glasses so guests can see the layers, lemon slice on rim"
DAY 4 ANSWER KEY: Kitchen Practice & Tournament Prep
Kitchen Practice Questions
Question 1: Why prepare everything first (mise en place)? Why not chop while cooking?
Answer: Safety and efficiency
Detailed explanation:
Safety:
If you're chopping and something burns on stove, you might panic
Can't watch the stove while chopping
Risk of cutting yourself if rushed
Efficiency:
Cooking goes smoothly when everything is ready
Don't waste time searching for ingredients mid-cooking
Professional chefs always do this
Teaching point: This is how real restaurants work. It's not being slow, it's being smart.
Question 2: How many people will taste your food?
Estimate varies by school/guests
Help students calculate realistically:
Number of guests expected
Number of judges
Number of students who might want to taste
Total estimate
Example: 30 guests + 5 judges + 20 students = 55 people
Question 3: Quantity calculations
This is math practice!
Example calculation: If 50 people × 2 tablespoons each = 100 tablespoons
Convert:
16 tablespoons = 1 cup
100 tablespoons = 6.25 cups ≈ 6-7 cups needed
Help students who struggle with conversions. This is practical math.
Question 4: What will make your dish look attractive?
Good answers show thought about:
Colors:
Colorful vegetables/fruits
Contrast (orange carrot against green coriander)
Not all brown/beige
Garnish:
Fresh coriander leaf on top
Lemon slice
Mint sprig
Pomegranate seeds
Serving:
Clean, matching bowls/plates
Not overflowing
Neatly arranged
Example: "We'll serve the poha in white bowls, garnish with fresh coriander and lemon wedge, arrange bowls on a tray with a small flower decoration."
Menu Card & Presentation
Question 5: Write your 1-minute pitch
Evaluate on:
Clear and confident?
Covers key points (what it is, ingredients, why healthy, module benefit)?
Under 60 seconds when spoken?
Inviting tone?
Good example:
"Namaste! This is 'Ram's Strength Ladoo,' an energy snack we created for sports students. We used dates, almonds, and jaggery - all natural ingredients with no processed sugar. Dates give quick energy, almonds provide protein for muscles, and jaggery has iron. This is perfect before a kabaddi match because it gives lasting energy without feeling heavy in your stomach. Traditional warriors ate food like this before battle. Would you like to try it?"
Covers:
✓ Name
✓ Purpose (energy snack for sports)
✓ Ingredients (dates, almonds, jaggery)
✓ Benefits (energy, protein, iron)
✓ Module connection (good before kabaddi)
✓ Cultural/traditional link
✓ Invitation to taste
✓ Approximately 45 seconds
Knowledge Questions - Answer Key
Level 1: Easy (1 point each)
Which has more protein - dal or rice?
Answer: Dal
Dal has 12g protein per cup, rice has 4g per cup
Is cold drink healthy or unhealthy?
Answer: Unhealthy
High sugar, no nutrition, chemicals, bad for teeth and health
Name one food that's good for bones.
Possible answers: Milk, dahi, paneer, ragi, sesame seeds (any calcium-rich food)
Should athletes drink water before or after playing?
Answer: BOTH! Before, during, and after
Before: To hydrate body
During: To replace water lost through sweat
After: To recover
True or False: Sugar gives long-lasting energy.
Answer: FALSE
Sugar gives quick spike (20 mins) then crash. Complex carbs give lasting energy.
Name one traditional Indian breakfast.
Possible answers: Poha, upma, idli, dosa, paratha, poori-bhaji, sabudana khichdi (any traditional breakfast)
Which is healthier - fried chips or roasted chana?
Answer: Roasted chana
Chips: Fried in oil, high salt, no nutrition
Chana: Protein, fiber, no oil, natural
What happens if you skip breakfast?
Answer: Can't focus, feel tired, might overeat later, low energy, brain doesn't work well
Name one food that's good for eyes.
Possible answers: Carrots, spinach, pumpkin, papaya (any vitamin A rich food - orange/yellow/green vegetables)
True or False: Packaged juice is as healthy as real fruit.
Answer: FALSE
Packaged juice: Added sugar, preservatives, lost fiber, some vitamins destroyed
Real fruit: Natural sugar, fiber, all vitamins intact
Level 2: Medium (2 points each)
Why do singers avoid cold water before singing?
Answer: Cold water tightens vocal cords
Makes voice sound strained, harder to hit notes, can cause voice to crack
Warm/room temperature water keeps vocal cords relaxed and open
Name 3 ingredients in a balanced meal.
Answer: Need protein + carbs + vegetables (minimum)
Examples: Dal (protein) + bhat (carbs) + bhaji (vegetables)
Also accept: + healthy fat + hydration for complete answer
What does MSG stand for? Is it healthy?
Answer: Monosodium Glutamate. NO, not healthy.
Why: Makes cheap food taste delicious (addictive), can cause headaches, linked to obesity and health problems
Found in chips, instant noodles, Chinese food, packaged snacks
Why does food spoil? What makes packaged food last 1 year?
Answer:
Food spoils because bacteria grow on it
Packaged food lasts because of preservatives (chemicals that kill bacteria)
Also: removed water, added salt/sugar, sealed packaging
Teaching point: Natural food SHOULD spoil. That's how you know it's real.
Name 2 traditional foods that have protein.
Possible answers: Dal, rajma, chole, paneer, dahi, eggs, peanuts, chana (any traditional protein source)
What should you eat after heavy exercise - why?
Answer: Protein + carbs
Why: Muscles need protein to repair and recover. Carbs replace energy used.
Examples: Dal-bhat, egg sandwich, milk with banana
Timing: Within 30-60 minutes after exercise is best
Why is jaggery (gud) better than white sugar?
Answer:
Gud has iron, minerals, nutrients
White sugar is refined - all nutrition removed, just empty calories
Gud is less processed, more natural
Both are still sugar (don't overeat), but gud is healthier option
What is the gut-brain connection?
Answer: Your gut and brain are connected
90% of serotonin (happy chemical) is made in gut
Good gut health = good mood, clear thinking
Bad gut health = bad mood, brain fog
That's why: Good food = good gut = good mood and focus
Name 2 healthy fats.
Possible answers: Ghee, nuts (almonds, walnuts), seeds, olive oil, coconut oil, avocado
Note: Small amounts! Fats are calorie-dense.
Why do artists need foods with Vitamin A?
Answer: Vitamin A is essential for eye health and vision
Artists need to see colors clearly, work on details for hours
Good vision = better art
Sources: Carrots, spinach, pumpkin, papaya, mango
Level 3: Hard (3 points each)
Explain why instant noodles are unhealthy (give 3 reasons).
Answer (need at least 3):
Maida (refined flour): No fiber, no nutrition, spikes blood sugar
Palm oil (deep fried): Unhealthy fat, bad for heart
MSG: Makes it addictive, can cause headaches, health problems
High sodium: One packet = 2000mg (daily limit is 2300mg)
Preservatives: TBHQ and other chemicals to make it last months
No real nutrition: Empty calories, makes you hungry again quickly
What's the difference between simple and complex carbohydrates? Give examples.
Answer:
Simple carbs:
Digest quickly (20-30 minutes)
Spike blood sugar fast, then crash
Examples: Sugar, white bread, biscuits, cold drinks, candies
Complex carbs:
Digest slowly (2-3 hours)
Steady energy, no crash
Examples: Whole wheat roti, brown rice, poha, oats, vegetables
For students: Complex carbs are better for sustained energy (studying, sports, art)
How does food industry mislead with "No Added Sugar" labels?
Answer (need multiple points):
Uses glucose syrup instead (which IS sugar, but legally not "added sugar")
Uses artificial sweeteners (may be worse than sugar)
Product might have natural sugars (fruit juice with 20g sugar per serving, but says "no added sugar")
The trick: Legally true, but misleading. Still has lots of sugar, just not "added."
Name 3 preservatives commonly found in packaged food.
Possible answers:
Sodium benzoate
Potassium sorbate
Citric acid
TBHQ (tertiary butylhydroquinone)
Sulfites
Nitrates/nitrites
Accept any 3 correct preservative names
Why did diabetes and heart disease increase in last 50 years in India?
Answer (need multiple factors):
Food changed:
From fresh, home-cooked → packaged, processed
More sugar, oil, salt in diet
Less fiber, vegetables
Lifestyle changed:
From active (farming, walking) → sitting (desk jobs, cars)
More stress (city life, competition)
But FOOD is main factor: Even with less activity, good food prevents disease. Bad food, even with exercise, causes problems.
How is the modern food industry like Ravana from Ramayana?
Answer (look for understanding of parallel):
Ravana:
High knowledge (knew all Vedas)
High power (10 heads, great intelligence)
BUT: Low wisdom, no ethics
Used knowledge for selfish gain
Kidnapped Sita (Mother Earth)
Destroyed himself with greed
Food Industry:
High knowledge (food science, chemistry)
High technology (can make anything taste good)
BUT: Low wisdom, low ethics
Uses knowledge for profit, not health
"Kidnaps" health (makes people sick)
Destroys environment (pollution, plastic, factory farming)
Accept any answer that shows understanding of: knowledge without wisdom/ethics = harmful
What should a kabaddi player eat 2 hours before a match - and why?
Answer (need WHAT + WHY):
WHAT: Light, easily digestible complex carbs + small protein
Examples:Poha with peanuts and nimbu
Banana + soaked almonds
Upma with vegetables
WHY:
2 hours before: Enough time to digest, won't feel heavy
Complex carbs: Steady energy throughout match (not crash)
Light: Won't slow them down, won't cause stomach upset
Small protein: Helps sustain energy
What to AVOID:
Heavy/oily food (makes slow)
Sugar (quick crash)
Too much food (feels heavy)
Nothing (no energy)
Explain the traditional Indian thali - what nutrition does it provide?
Answer:
Components:
Dal/rajma/chole (protein)
Bhat/bhakri (complex carbs)
Sabzi/salad (vitamins, minerals, fiber)
Small ghee (healthy fat)
Dahi/buttermilk (probiotics)
Pickle (fermented, aids digestion)
Nutrition:
Complete protein: Dal + rice = all amino acids
Energy: Carbs for fuel
Vitamins/minerals: Vegetables
Healthy fat: Ghee (small amount)
Probiotics: Dahi (gut health)
Fiber: Vegetables, whole grains
One plate = complete nutrition. This is traditional wisdom!
Why is seasonal eating better than eating all foods year-round?
Answer (need multiple points):
Nutrition:
Seasonal food is fresher (picked ripe, not stored for months)
More vitamins/minerals intact
Taste:
Seasonal food tastes better (naturally ripe)
Environment:
Local seasonal food = less transport = less pollution
No need for chemicals to preserve during long transport
Cost:
Seasonal food is cheaper (abundant supply)
Traditional wisdom:
Nature provides what we need when we need it
Mangoes in summer (cooling)
Oranges in winter (vitamin C for colds)
What happens to traditional food knowledge when people stop cooking? Why does it matter?
Answer (look for deep thinking):
What's lost:
Recipes: Specific family/regional dishes forgotten
Health knowledge: Why certain spices help certain problems
Cooking skills: Young generation can't cook basic food
Cultural identity: Food connects us to our roots
Self-reliance: Can't feed yourself without buying packaged food
Family connections: Cooking together was bonding time
Oral tradition: Stories, memories shared while cooking
Why it matters:
Health crisis: Packaged food replacing home cooking = diseases increasing
Broken chain: Once grandmothers die, knowledge dies forever
Loss of culture: Food IS culture. Lose food, lose identity.
Corporate dependence: If you can't cook, you must buy - gives power to companies
Can we bring it back? YES - but we must actively try. Ask elders, practice cooking, value traditional food.
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