Tournament Day NUTRITIONIST DAY4

 

NUTRITIONIST - DAY 4

Anubhav Group (Grade 6-8)

DAY 4: Kitchen Practice & Tournament Prep

Today's goals:

  • Practice making your dishes in the kitchen

  • Finalize recipes and presentation

  • Prepare for tournament day

  • Create your menu cards

KITCHEN SESSION - Module by Module

Time allocation: Each module gets 45-60 minutes in kitchen

What you'll do:

  1. Make your 2 dishes

  2. Taste and adjust (more salt? Less sweet?)

  3. Calculate exact quantities for tournament day

  4. Practice plating/presentation

  5. Time yourself (how long does it actually take?)

Before Entering Kitchen - Final Checklist

Recipe ready?

  • [ ] All ingredients listed with quantities

  • [ ] Steps written clearly

  • [ ] Roles assigned (who does what)

  • [ ] Equipment needed listed

Safety reviewed?

  • [ ] Everyone knows knife safety

  • [ ] Everyone knows stove safety

  • [ ] Hair tied back

  • [ ] Hands washed

Acharya briefed?

  • [ ] Acharya knows the recipe

  • [ ] Acharya knows roles

  • [ ] Acharya has emergency plan (if something goes wrong)

KITCHEN PRACTICE - Step by Step

Step 1: Mise en Place (Prepare Everything First)

French cooking term meaning "everything in its place"

Before you turn on any heat:

  • Wash all vegetables/fruits

  • Chop everything you need to chop

  • Measure all ingredients

  • Keep them in small bowls/plates

  • Arrange in order of use

Question 1: Why prepare everything first? Why not chop while cooking?

Think about: What if you're chopping and something on the stove starts burning?

Step 2: Cook With Focus

Kitchen rules during cooking:

  1. One task at a time - Don't try to do everything at once

  2. Stay alert - No phones, no distractions

  3. Taste as you go - Adjust salt/spices gradually

  4. Clean as you go - Don't leave mess for later

  5. Communicate - Tell your team what you're doing

Roles distribution example:

For a team of 3:

  • Person 1: Chopping and prep

  • Person 2: Cooking and stirring

  • Person 3: Plating and cleaning

Everyone helps everyone. No ego, just teamwork.

Step 3: Tasting & Adjusting

After making your dish, taste it honestly:

Questions to ask:

  • Is it tasty enough? (Would you actually eat this?)

  • Too salty? Too bland?

  • Texture right? (Too thick? Too watery?)

  • Temperature right? (Serve hot/cold/room temperature?)

Make notes for tournament day:

Dish 1 adjustments needed: _________________________________________________________________

Dish 2 adjustments needed: _________________________________________________________________

Step 4: Calculate Tournament Quantities

On tournament day:

  • Guests will taste (small portions)

  • Judges will evaluate

  • Students might want to try

Question 2: How many people will taste your food?

Estimate: _______ people

Question 3: If one person gets 2 tablespoons, how much total do you need?

_______ people × 2 tablespoons = _______ total

Convert to cups/bowls: _________________________________________________________________

Make shopping list for tournament day:

Ingredient

Quantity for practice today

Quantity needed for tournament

Where to buy

Approximate cost
















Total estimated cost: ₹ _______

Step 5: Presentation Practice

Remember: People eat with their eyes first!

Plating tips:

For snacks (energy balls, chana, etc.):

  • Serve in small bowls or plates

  • Garnish with coriander/mint leaf

  • Keep it neat, not messy

For drinks (Nimbu pani, smoothies, etc.):

  • Use clean glasses/cups

  • Garnish with mint or lemon slice

  • Serve at right temperature

Practice today:

  • Make one portion look beautiful

  • Take a photo

  • Show Acharya

  • Get feedback

  • Improve

Question 4: What will make your dish look attractive?

Colors? Garnish? Serving bowl? Describe:

MENU CARD CREATION

On tournament day, each dish needs a menu card (like in restaurants)

Menu card must include:

  1. Dish name (creative, Dussehra/Diwali themed)

  2. Tagline (one line - what it does)

  3. Ingredients (honest list)

  4. Benefits (why it's healthy)

  5. Best for (which activity/module)

  6. Allergen info (contains nuts/dairy/gluten?)

  7. Made by (your module name)

Menu Card Template

Use Google Docs or Canva to create this. Make it beautiful!

[DISH NAME]

[Tagline - example: "Energy for Champions" or "Brain Fuel for Artists"]

INGREDIENTS:

(List in order of quantity)



WHY IT'S HEALTHY:

[Explain in 2-3 sentences what each ingredient does]

BEST FOR:

[Sports/Art/Music/Theatre - explain why]

ALLERGEN WARNING:

Contains: [Nuts/Dairy/Gluten/None]

MADE WITH ❤️ BY:

[Your Module Name] - [Student Names]

End of Menu Card Template

TOURNAMENT DAY PREPARATION

What will happen on tournament day:

Setup (Morning):

  • Your module sets up cooking station

  • Ingredients ready

  • Equipment clean

Cooking (Live):

  • You'll cook your dishes fresh

  • Guests can watch

  • You explain what you're doing

Presentation:

  • Serve to guests

  • Hand them menu card

  • Answer their questions

Evaluation:

  • Taste

  • Presentation

  • Knowledge (can you explain health benefits?)

  • Teamwork

Practice Your 1-Minute Pitch

Guests will ask: "What is this? Why should I try it?"

You must explain in 1 minute:

Opening: "This is [dish name], a [type] that we created for [module]."

Ingredients: "We used [main ingredients] because..."

Benefits: "It's healthy because [explain]. It helps [your module] by [specific benefit]."

Invitation: "Would you like to taste it?"

Practice this with your team. Time it. 60 seconds maximum.

Question 5: Write your 1-minute pitch here:

KNOWLEDGE RAID/KNOWLEDGE KHO QUESTIONS

For Kabaddi and Kho Kho modules

On tournament day, during matches, there will be "Knowledge Raids" or "Knowledge Kho" rounds.

How it works:

In Kabaddi:

  • Raider goes in

  • Gets asked a nutrition question

  • If the raider answers correctly: Gets to tag 1-2 opponents (knowledge touch!)

  • If raider answers wrong: Raider goes out

  • If nobody answers: All out

  • OR (simpler version): Right answer = bonus points for team

In Kho Kho:

  • Chaser tries to catch runner

  • Runner gets asked a question

  • If the runner answers correctly: Safe! Can't be caught

  • If the runner answers wrong: Can be caught (knowledge catch!)

  • OR (simpler version): Right answer = bonus points for team

Acharyas will decide exact rules on tournament day

30 Nutrition Questions for Knowledge Rounds

Level 1: Easy (1 point)

  1. Which has more protein - dal or rice?

  2. Is a cold drink healthy or unhealthy?

  3. Name one food that's good for bones.

  4. Should athletes drink water before or after playing?

  5. True or False: Sugar gives long-lasting energy.

  6. Name one traditional Indian breakfast.

  7. Which is healthier - fried chips or roasted chana?

  8. What happens if you skip breakfast?

  9. Name one food that's good for the eyes.

  10. True or False: Packaged juice is as healthy as real fruit.

Level 2: Medium (2 points)

  1. Why do singers avoid cold water before singing?

  2. Name 3 ingredients in a balanced meal.

  3. What does MSG stand for? Is it healthy?

  4. Why does food spoil? What makes packaged food last 1 year?

  5. Name 2 traditional foods that have protein.

  6. What should you eat after heavy exercise - why?

  7. Why is jaggery (gud) better than white sugar?

  8. What is the gut-brain connection?

  9. Name 2 healthy fats.

  10. Why do artists need foods with Vitamin A?

Level 3: Hard (3 points)

  1. Explain why instant noodles are unhealthy (give 3 reasons).

  2. What's the difference between simple and complex carbohydrates? Give examples.

  3. How does the food industry mislead with "No Added Sugar" labels?

  4. Name 3 preservatives commonly found in packaged food.

  5. Why did diabetes and heart disease increase in the last 50 years in India?

  6. How is the modern food industry like Ravana from Ramayana?

  7. What should a kabaddi player eat 2 hours before a match - and why?

  8. Explain the traditional Indian thali - what nutrition does it provide?

  9. Why is seasonal eating better than eating all foods year-round?

  10. What happens to traditional food knowledge when people stop cooking? Why does it matter?

Question 6: Quiz yourself! Can you answer all 30 questions? Try now.

Questions you can't answer yet: _________________________________________________________________

Study these before tournament day!

DAY 4 GK FACTS

Practical Nutrition Knowledge

  1. Cooking destroys some nutrients: Vitamin C is destroyed by heat. That's why salad (raw vegetables) is important alongside cooked food.

  2. Soaking nuts: Soaking almonds/walnuts overnight removes phytic acid (which blocks nutrient absorption) and makes them easier to digest.

  3. Iron absorption: Vitamin C helps your body absorb iron. That's why traditional meals have nimbu (lemon) with dal/spinach.

  4. Turmeric activation: Haldi's benefits activate when combined with black pepper and fat (oil/ghee). That's why Indian cooking combines them!

  5. Fermentation: Dahi, idli, dosa are fermented. Fermentation creates good bacteria (probiotics) that help digestion and immunity.

  6. Color variety: Different colored vegetables have different nutrients. Orange = Vitamin A. Green = Iron, calcium. Red = Lycopene. Eat a rainbow!

  7. Timing matters: Heavy meal right before sports = poor performance. Heavy meal right before sleep = poor digestion. Light meals = better.

  8. Hydration test: If your urine is dark yellow, you're dehydrated. If it's light yellow/clear, you're well hydrated.

  9. Natural energy: Dates + nuts = natural energy ball (like ancient warriors ate). No processing, no chemicals, just real food.

  10. Traditional combinations were smart: Dal + rice = complete protein. Haldi + काली मिर्च = better absorption. Gud + तिल = iron + calcium. Science proves what tradition knew!

DAY 4 HOMEWORK

Task 1: Finalize Everything

  • Menu cards designed and ready

  • Recipes written clearly with exact quantities

  • Shopping list with quantities

  • Roles assigned for tournament day

  • 1-minute pitch practiced and memorized

Task 2: Study Knowledge Questions

  • Read all 30 questions

  • Make sure you can answer most of them

  • Study the ones you don't know

  • Quiz each other in your team

Task 3: Mental Preparation

Tomorrow is rest/buffer day. Use it to:

  • Review everything you learned

  • Practice your pitch one more time

  • Prepare mentally for tournament day

  • Get good sleep (remember - good sleep = good performance!)

End of Day 4

You're ready!

You learned:

  • ✅ Traditional food wisdom (Day 1)

  • ✅ Modern food problems (Day 2)

  • ✅ How to plan balanced meals (Day 3)

  • ✅ How to cook and present (Day 4)

Tournament day, you'll show everyone what you learned. You'll cook healthy food. You'll explain why it matters. You'll be nutritionists!

याचं बरं करा. शुभेच्छा!

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