Did you know a game of cards can help achieve much more than entertainment? Curious to know how? Read on.
Does the adage ‘Health is wealth’ ring any bells? We know that a balanced diet is made up of carbohydrates, proteins, fats, minerals, vitamins and water which is essential for good health. Yet not many of us are aware and conscious of what we eat.
Invented by Dr Bharati Chimmad (UAS Dharwad), the health and nutrition card game is an innovative and fun filled way of engaging people young and old to take what they eat seriously.
As part of the promoting sustainable livelihoods, health and wellbeing series, I propose to shine the light on inherent goodness and nutritional value of food that is grown and consumed by us.
I can hear you say but what happened to the game of cards?
I have not forgotten about it. I’m sure you will find it as interesting, fun filled and knowledgeable as I do.
So the game goes like this. There is a pack of seventy three health and nutrition cards. Each card contains a colorful image of the food produce for example vegetable, fruit etc with nutrition information printed on its reverse. The packs of cards are shuffled before being distributed equally among players without disclosing the nutrition information contained in the cards. Each player arranges his or her cards in a neat pile without disclosing to other players the content of his or her cards.
In the first round, the topmost card will be picked up by the first player and the name of the food and the main nutrient content is announced aloud. Other players follow and do the same. Cards from respective players are compared to see which card has the topmost nutrition value. The player who declares highest nutrient content gains all the cards that were played in that round. The game continues and the player who ends up with most number of cards is the winner. The health and nutrition card game is a simple yet meaningful way to promote awareness of nutrition information among children and help imbibe healthy eating habits at an early age.
According to Global Nutrition Report 2018, India is home to 46.6 million stunted children, a third of world’s total? While you ponder over this and make sense of the game allow me to present to you the importance of different food items from the card game and the nutrient contents presented in each. I propose to cover all the seventy three cards during this series.
I would like to start today with: Ripe tomatoes, cabbage, methi (fenugreek) leaves, Bengal gram, brown rice, white rice, rice flakes, orange, and apple.
Ripe tomatoes:
Tomatoes are the major dietary source of the antioxidant lycopene, which has been linked to many health benefits, including reduced risk of heart disease and cancer. It consists of the following nutrients.
Per 100g
Vitamin A (pg) | 43.87 |
Vitamin C (mg) | 27 |
Calcium (mg) | 48 |
Energy (Kcal) | 20 |
Protein (g) | 0.9 |
Dietary fiber (g) | 1.7 |
Iron (mg) | 0.6 |
Cabbage:
Cabbage is packed With Nutrients. Half a cup of cooked cabbage has about a third the vitamin C you need for the day. The available nutrients are as follows.
Per 100g
Vitamin A (pg) | 15 |
Calcium (mg) | 39 |
Vitamin C (mg) | 124 |
Energy (Kcal) | 27 |
Protein (g) | 1.8 |
Dietary fiber (g) | 2.8 |
Iron (mg) | 0.8 |
Methi leaves:
Also known as fenugreek leaves. Adding fenugreek leaves or powder to your daily meals can help to: Reduce bad cholesterol. It helps prevent and control diabetes by regulating the absorption of sugar by the body. It consists of the following nutrients.
Per 100g
Vitamin A (pg) | 292.5 |
Calcium (mg) | 395 |
Vitamin C (mg) | 52 |
Energy (Kcal) | 49 |
Protein (g) | 4.4 |
Dietary fiber (g) | 4.7 |
Iron (mg) | 1.93 |
Brown rice:
Many of the nutrients in brown rice help keep your heart healthy. It’s a rich source of dietary fiber, which can reduce your risk of death from heart disease. Brown rice also contains high levels of magnesium, which helps one become less vulnerable to heart disease and stroke. The nutrients available in brown rice are as follows.
Per 100g
Energy (Kcal) | 363 |
Protein (g) | 7.1 |
Fat (g) | 1.6 |
Dietary fiber (g) | 0.6 |
Calcium (mg) | 10 |
Iron (mg) | 0.2 |
White rice:
Folic acid helps your body make DNA and other genetic material, and supports cell division. White rice typically contains more calcium and iron from artificial fortification. While all rice can be an important source of energy, brown rice contains more nutrients and provides greater health benefits. White rice consists of the following nutrients.
Per 100g
Energy (Kcal) | 345 |
Protein (g) | 6.8 |
Fat (g) | 0.5 |
Dietary fiber (g) | 4.1 |
Calcium (mg) | 10 |
Iron (mg) | 0.7 |
Rice flakes:
It’s easily available and contains varieties of nutrients, and is cost effective. Poha, also known as rice flakes is considered a good meal for diabetics. Being rich in fiber, poha promotes a slow and steady release of sugar into the blood stream, thereby preventing any sudden spikes in blood sugar levels. Rice flakes consist of the following nutrients.
Per 100g
Energy (Kcal) | 346 |
Protein (g) | 6.6 |
Fat (g) | 1.2 |
Dietary fiber (g) | 8.6 |
Calcium (mg) | 20 |
Bengal gram dhal:
Bengal gram (yellow lentil) consists of good amount of iron, sodium, selenium and small amount of copper zinc and manganese. They are also a rich source of proteins. They also contain very good amount of folic acid and fiber and contain phytochemicals called saponins, which can act as antioxidants. Bengal gram consists of the following nutrients.
Per 100g
Energy (Kcal) | 372 |
Protein (g) | 20.8 |
Fat (g) | 5.6 |
Dietary fiber (g) | 15.3 |
Calcium (mg) | 56 |
Iron (mg) | 5.3 |
Vitamin A (pg) | 16.13 |
Oranges:
Oranges contain D-limonene, a compound that is touted to prevent cancers like lung cancer, skin cancer and even breast cancer. Vitamin C and antioxidants present in oranges are both important to build body’s immunity – they help in fighting cancer. The fibrous nature of the fruit also makes it cancer protective. Oranges consists of the following nutrients.
Per 100g
Vitamin A (pg) | 138 |
Vitamin C (mg) | 30 |
Calcium (mg) | 26 |
Energy (Kcal) | 48 |
Protein (g) | 0.7 |
Dietary fiber (g) | 1.1 |
Iron (mg) | 0.32 |
Apple:
Apples are a popular fruit, containing antioxidants, vitamins, dietary fiber, and a range of other nutrients. Due to their varied nutrient content, they help prevent several ill health conditions. Apple consists of the following nutrients.
Per 100g
Vitamin C (mg) | 1 |
Calcium (mg) | 10 |
Energy (Kcal) | 59 |
Protein (g) | 0.2 |
Dietary fiber (g) | 3.2 |
Iron (mg) | 0.66 |
Let us try and get in to the practice of including these in our daily diet as it helps us lead a balanced life. We will get back to you soon with more interesting facts and information.
This post offers clear idea in support of the new people of blogging, that actually how to do blogging.| Cindi Emmet Eldora
Wonderful story! A piece of the history of Highway 12 and Boulder, Utah Merlina Jefferson Koeppel
Greate article. Keep writing such kind of info on your blog. Alika Mathias Albina
Wow! Thank you! I continuously wanted to write on my site something like that. Can I include a fragment of your post to my blog? Sydel Lamont Estrella
You made several fine points there. I did a search on the subject matter and found a good number of folks will agree with your blog. Dulci Parke Mahmud
Pretty! This has been an incredibly wonderful article. Thanks for supplying these details. Eloise Devland Daley
After exploring a few of the articles on your blog, I seriously appreciate your way of blogging. I saved as a favorite it to my bookmark site list and will be checking back in the near future. Please visit my web site too and let me know how you feel. sesi.infoforwomen.be/map31.php personlig present till mamma Jacquenetta Abbey Bondie
After exploring a few of the blog articles on your web page, I seriously appreciate your way of writing a blog. I saved as a favorite it to my bookmark website list and will be checking back soon. Please visit my website as well and let me know what you think. Corie Hadlee Castle
Awesome post. I am a normal visitor of your web site and appreciate you taking the time to maintain the excellent site. I will be a frequent visitor for a really long time. Shayla Brice Arthur
My spouse and I stumbled over here from a different page and thought I may as well check things out. Rosalynd Valdemar Faso
Say, you got a nice blog post. Really looking forward to read more. Much obliged. Ibbie Baxter Hendrickson
Seriously this information is amazing it genuinely helped me and even my children, cheers! Jerrylee Jerome Rory
It is in point of fact a great and helpful piece of information. I am satisfied that you shared this useful info with us. Please stay us up to date like this. Thanks for sharing. Con Herve Kado
As a Newbie, I am constantly exploring online for articles that can help me. Thank you Missy Thornie Daffodil
I was able to find good information from your blog articles. Emmalynn Cris Pineda
Great delivery. Solid arguments. Keep up the good spirit. Christabel Lesley Abisia
I really like the design and contents of your web page Marcella Nicol Faustina
I appreciate, cause I found just what I was looking for. You have ended my four day long hunt! God Bless you man. Have a nice day. Bye Kylie Sayers Shellie
Really informative article post. Thanks Again. Fantastic. Kare Ebeneser Placidia
Interesting blog! Is your theme custom made or did you download it from somewhere? A design like yours with a few simple tweeks would really make my blog jump out. Please let me know where you got your design. Kudos Ivette Aldo Gally
Superb article from specialist. Thank you a lot for writing this useful info for us all. Rina Mannie Surovy
These are truly fantastic ideas in on the topic of blogging. Luce Remus Kearney
Major thanks for the blog article. Thanks Again. Want more. Natty Gavan Kalb
I like this post, enjoyed this one thank you for putting up. Kerstin Saxon Victoria
This is my kind of fun park. Did they have an Aussie option? Pru Bengt Morton
Linking other quality blogs and sites to you will make you appear more authoritative. Florida Matthieu Gesner Mallorie Ruperto Uchish
I cannot thank you enough for the blog article. Really looking forward to read more. Want more. Willy Lawton Bartlett
My brother recommended I might like this website. He was entirely right. This post truly made my day. You can not imagine just how much time I had spent for this information! Thanks! Else Dolf Tarton
Hello there! I just want to offer a massive thumbs up for the excellent information you have right here on this message. I will be coming back to your blog for even more quickly. Eddie Tony Tymothy
Now we know who the sensible one is here. Great post! Isis Berny Artur
Thought I would leave a note to let you know that the new site looks awesome! Micky Gerhard Mariande
It is not my first time to pay a visit this web page, i am browsing this web page dailly and get pleasant facts from here everyday. Dayle Micheal Latty
Life is short, and this article saved valuable time on this Earth. Lynda Anatol Barbabra
Wow, marvelous blog layout! How long have you been blogging for? you made blogging look easy. The overall look of your website is great, as well as the content!. Thanks For Your article about sex. Violetta Abeu Lock
I blog quite often and I truly thank you for your information. Your article has really peaked my interest. I am going to book mark your site and keep checking for new information about once per week. I subscribed to your RSS feed too. Galina Yvor Bonnee
Thanks a lot for the post. Really looking forward to read more. Great. Guendolen Al Hinch
I like the helpful information you supply in your articles. Annadiane Randy Rolland
Hiya, I am really glad I have found this info. Today bloggers publish only about gossip and internet stuff and this is actually annoying. A good blog with exciting content, this is what I need. Thank you for making this web site, and I will be visiting again. Do you do newsletters by email? Brittani Teddy Nanji
Awesome write-up. I am a regular visitor of your site and appreciate you taking the time to maintain the nice site. I will be a regular visitor for a really long time. Rosalind Lorrie Shriver
I just like the valuable info you provide on your articles. Marisa Brewer Sverre
It is actually a great and helpful piece of info. I am happy that you shared this helpful information with us. Please stay us informed like this. Thanks for sharing. Else Kevon Sterne
Nice blog here! Also your site loads up fast! What web host are you using? Can I get your affiliate link to your host? I wish my web site loaded up as quickly as yours lol Philly Aguste Milka
Hey there. I found your site by way of Google whilst searching for a similar topic, your web site came up. It seems good. I have bookmarked it in my google bookmarks to visit then. Adore Benedetto Urbani
Hi there. I found your site by the use of Google even as searching for a comparable topic, your website got here up. It looks great. I have bookmarked it in my google bookmarks to visit then. Bill Cordy Delanty
As a Newbie, I am continuously exploring online for articles that can be of assistance to me. Thank you Drucill Marshall Stralka
I have recently started a web site, the info you provide on this website has helped me tremendously. Thanks for all of your time & work. Darice Kenneth Studley
I all the time used to study article in news papers but now as I am a user of internet thus from now I am using net for articles or reviews, thanks to web.| Gigi Even Johnsten