DECEMBER 01-WORLD AIDS DAY

Learning Disabilities

Types of Learning Disabilities

Learning disabilities are neurologically-based processing problems. These processing problems can interfere with learning basic skills such as reading, writing and/or math.  They can also interfere with higher level skills such as organization, time planning, abstract reasoning, long or short term memory and attention.  It is important to realize that learning disabilities can affect an individual’s life beyond academics and can impact relationships with family, friends and in the workplace.

Since difficulties with reading, writing and/or math are recognizable problems during the school years, the signs and symptoms of learning disabilities are most often diagnosed during that time.  However, some individuals do not receive an evaluation until they are in post-secondary education or adults in the workforce.  Other individuals with learning disabilities may never receive an evaluation and go through life, never knowing why they have difficulties with academics and why they may be having problems in their jobs or in relationships with family and friends.

Learning disabilities should not be confused with learning problems which are primarily the result of visual, hearing, or motor handicaps; of mental retardation; of emotional disturbance; or of environmental, cultural or economic disadvantages.

Generally speaking, people with learning disabilities are of average or above average intelligence. There often appears to be a gap between the individual’s potential and actual achievement. This is why learning disabilities are referred to as “hidden disabilities”: the person looks perfectly “normal” and seems to be a very bright and intelligent person, yet may be unable to demonstrate the skill level expected from someone of a similar age.

A learning disability cannot be cured or fixed; it is a lifelong challenge. However, with appropriate support and intervention, people with learning disabilities can achieve success in school, at work, in relationships, and in the community.

In Federal law, under the Individuals with Disabilities Education Act (IDEA), the term is “specific learning disability,” one of 13 categories of disability under that law.

“Learning Disabilities” is an “umbrella” term describing a number of other, more specific learning disabilities, such as dyslexia and dysgraphia. Find the signs and symptoms of each, plus strategies to help below.

Specific Learning Disabilities

Auditory Processing Disorder (APD)

Also known as Central Auditory Processing Disorder, this is a condition that adversely affects how sound that travels unimpeded through the ear is processed or interpreted by the brain. Individuals with APD do not recognize subtle differences between sounds in words, even when the sounds are loud and clear enough to be heard. They can also find it difficult to tell where sounds are coming from, to make sense of the order of sounds, or to block out competing background noises.

Dyscalculia

A specific learning disability that affects a person’s ability to understand numbers and learn math facts. Individuals with this type of LD may also have poor comprehension of math symbols, may struggle with memorizing and organizing numbers, have difficulty telling time, or have trouble with counting.

Dysgraphia

A specific learning disability that affects a person’s handwriting ability and fine motor skills. Problems may include illegible handwriting, inconsistent spacing, poor spatial planning on paper, poor spelling, and difficulty composing writing as well as thinking and writing at the same time.

Dyslexia

A specific learning disability that affects reading and related language-based processing skills. The severity can differ in each individual but can affect reading fluency, decoding, reading comprehension, recall, writing, spelling, and sometimes speech and can exist along with other related disorders. Dyslexia is sometimes referred to as a Language-Based Learning Disability.

Language Processing Disorder

A specific type of Auditory Processing Disorder (APD) in which there is difficulty attaching meaning to sound groups that form words, sentences and stories. While an APD affects the interpretation of all sounds coming into the brain, a Language Processing Disorder (LPD) relates only to the processing of language. LPD can affect expressive language and/or receptive language

Non-Verbal Learning Disabilities

A disorder which is usually characterized by a significant discrepancy between higher verbal skills and weaker motor, visual-spatial and social skills. Typically, an individual with NLD (or NVLD) has trouble interpreting nonverbal cues like facial expressions or body language, and may have poor coordination.

 

Visual Perceptual/Visual Motor Deficit

A disorder that affects the understanding of information that a person sees, or the ability to draw or copy. A characteristic seen in people with learning disabilities such as Dysgraphia or Non-verbal LD, it can result in missing subtle differences in shapes or printed letters, losing place frequently, struggles with cutting, holding pencil too tightly, or poor eye/hand coordination.

Related Disorders

ADHD

A disorder that includes difficulty staying focused and paying attention, difficulty controlling behavior and hyperactivity. Although ADHD is not considered a learning disability, research indicates that from 30-50 percent of children with ADHD also have a specific learning disability, and that the two conditions can interact to make learning extremely challenging.

Dyspraxia

A disorder that is characterized by difficulty in muscle control, which causes problems with movement and coordination, language and speech, and can affect learning. Although not a learning disability, dyspraxia often exists along with dyslexia, dyscalculia or ADHD.

Executive Functioning

An inefficiency in the cognitive management systems of the brain that affects a variety of neuropsychological processes such as planning, organization, strategizing, paying attention to and remembering details, and managing time and space. Although not a learning disability, different patterns of weakness in executive functioning are almost always seen in the learning profiles of individuals who have specific learning disabilities or ADHD.

Memory

Three types of memory are important to learning. Working memory, short-term memory and long-term memory are used in the processing of both verbal and non-verbal information. If there are deficits in any or all of these types of memory, the ability to store and retrieve information required to carry out tasks can be impaired.

Courtesy: https://ldaamerica.org/types-of-learning-disabilities/

 

WEEKLY REFLECTION 20/11/2017 TO 24/11/2017

Dominus Mea Illuminatio

MAR THEOPHILUS TRAINING COLLEGE

Mar Ivanios Vidya Nagar, Nalanchira, Thiruvananthapuram- 695015

Affiliated to University of Kerala, Recognized by NCTE

 Re-Accredited by NAAC with ‘Grade A’

General Proforma for Weekly Up-loading in Personal Blogs

During B.Ed. Internship Phase II (2017)

Ø School:

St.Johns. H.S.S, Nalanchira, Trivandrum

Ø Dates of Practice:

From  20/11/2017  To 24/11/2017

Ø Coverage of Curricular Components:

I completed 6 lesson plans for both 8^th & 9^th standard

(For 8^th –History of taxonomy, 5 and 6 kingdom classification; 9^th-   Nephron, Longitudinal section of kidney, Urine formation)

Ø Participation/ Leadership in Co-Scholastic Activities:

Lead the students for eye checking and vaccination camps. Helped students for organizing school assembly, Give guidelines to conduct exhibition for higher secondary students.

Ø Progress of other practical during the week:

Prepared a test run website for the project. Made innovative charts and cards for making teaching-learning process more effective.

Ø Special Responsibilities undertaken: 

Took classes for weaker students, Helped in serving food on lunch time.

Ø Difficulties Faces/ How you managed the situation?: Nil

Ø Areas that require further improvement:

Need to make more innovative models on dry topics.

Ø Self Reflection and Rating:  
      I really happy in improving my talents and ideas on making models and charts. I prepared each lesson plan with different ideas. I got opportunity to take more free class and gave moral values to students for enhancing their life. I became more confident in my teaching style and delivery of content.

Teaching Techniques You Should Know!

Education, like almost every other area of our society, has evolved in leaps and bounds in recent years. Traditional teaching techniques, based mainly on a teacher explaining a topic and students taking notes,may still be useful on occasion, but education today revolves more around encouraging the student to awaken their curiosity and desire to learn.

A number of different teaching techniques have emerged due to this change in education. Many of these teaching techniques are not actually new however! The use of technology in the classroom has simply given education a new lease of life allowing us to approach old ideas in new ways.

Outlined below are some popular teaching techniques that have arisen from the integration of technology in education.

1. Flipped Classroom (Inverting your class):

The Flipped Classroom Model basically involves encouraging students to prepare for the lesson before class. Thus, the class becomes a dynamic environment in which students elaborate on what they have already studied. Students prepare a topic at home so that the class the next day can be devoted to answering any questions they have about the topic. This allows students to go beyond their normal boundaries and explore their natural curiosity.

2. Design Thinking (Case Method):

This technique is based on resolving real-life cases through group analysis, brainstorming, innovation and creative ideas. Although “Design Thinking” is a structured method, in practice it can be quite messy as some cases may have no possible solution.However, the Case Method prepares students for the real world and arouses their curiosity, analytical skills and creativity. 

3. Self-learning:

Curiosity is the main driver of learning. As a basic principle of learning, it makes little sense to force students to memorize large reams of text that they will either begrudgingly recall or instantly forget. The key is to let students focus on exploring an area which interests them and learn about it for themselves.

4. Gamification:

Learning through the use of games is one of the teaching methods that has already been explored especially in elementary and preschool education. By using games, students learn without even realizing. Therefore, learning through play or ‘Gamification‘ is a learning technique that can be very effective at any age. It is also a very useful technique to keep students motivated.

The teacher should design projects that are appropriate for their students, taking into account their age and knowledge, while making them attractive enough to provide extra motivation. One idea may be to encourage students to create quizzes online on a certain topic. Students can challenge their peers to test themselves and see who gets a higher score. In this way, students can enjoy the competition with peers while also having fun and learning.

5. Social Media:

 A variant of the previous section is to utilize social media in the classroom. Students today are always connected to their social network and so will need little motivation to get them engaged with social media in the classroom. The ways you can use teaching methods are quite varied as there are hundreds of social networks and possibilities.

6. Free Online Learning Tools:

There is an array of free online learning tools available which teachers can use to encourage engagement, participation and a sense of fun into the classroom. Teachers can create an interactive and dynamic classroom environment using, for example, online quizzes to test student’s knowledge.

COURTESY: https://www.goconqr.com/en/examtime/blog/teaching-techniques/

Innovative Ideas to Make Your Teaching Methods More Effective

Innovative Ideas to Make Your Teaching Methods 

More Effective

The biggest challenge any teacher faces is capturing the students’ attention, and putting across ideas in such a way that it stays with them long after they have left the classroom. For this to happen, classroom experience should be redefined and innovative ideas that make teaching methods more effective should be implemented.

So here are some innovative ideas that will help teachers reinvent their teaching methods and make their classes interesting.

1. Creative Teaching

Take the help of creative tools to stimulate creativity. Include playful games or forms of visual exercises that will excite the young minds and capture their interest. This is a time tested method to identify young student’s creative abilities and encourage creative contributions.  Bring aspects of creativity into all your subjects, be it mathematics, science, or history. Think of ways to develop their creative ideas. Encourage different ideas, give them freedom to explore

2. Audio & Video Tools

Incorporate audio-visual materials in your sessions. Supplement textbooks with models, filmstrips, movies and pictorial material. Use info graphics or other mind mapping and brain mapping tools that will help their imagination thrive and grow. These methods will not only develop their ability to listen, but will also help them understand the concepts better. For example, you can get some oral history materials, conduct live online discussions or playback recordings of public lectures. There are a lot of smart apps for preschoolers that you can utilize to create awesome slideshows or presentations

3. “Real-World” Learning

Link your lessons to real world learning. Infusing real world experiences into your instructions will make teaching moments fresh and enrich classroom learning. Relating and demonstrating through real life situations, will make the material easy to understand and easy to learn. It will spark their interest and get the children excited and involved. You can make use of smart apps for preschoolers to make these sessions all the more interesting

4. Brainstorm

Make time for brainstorming sessions into your classrooms. These sessions are a great way to get the creative juices flowing. When you have multiple brains focusing on one single idea, you are sure to get numerous ideas and will also involve everyone into the discussion. These sessions will be a great platform for students to voice their thoughts without having to worry about right or wrong. Set some ground rules before you start. You can go for simple brainstorming or group brainstorming or paired brainstorming

5. Classes Outside the Classroom

Some lessons are best learnt, when they are taught outside of the classroom. Organize field trips that are relevant to the lessons or just simply take students for a walk outside of the classroom. The children will find this fresh and exciting and will learn and remember the things taught faster.  Role playing is most effective for students of almost any age group. You just need to customize depending on the age group. You can even use this method for teaching preschoolers; just make sure you keep it simple enough to capture their limited attention span

6. Role Play

Teaching through role play is a great way to make children step out of their comfort zone and develop their interpersonal skills.  This method comes in handy, especially when you are teaching literature, history or current events. The role playing approach will help the student understand how the academic material will be relevant to his everyday tasks

7. Storyboard Teaching

Rudyard Kipling rightly said “If history were taught in the form of stories, it would never be forgotten.” Storyboarding is a great way to teach any subject which requires  step-by-step memorization or visualization highly-conceptual ideas. History teachers can use a storyboard to recreate a famous event. Such visually stimulating activity will ensure that even complex ideas are easily put across to students. You can also encourage the use of storyboards as a form of communication and let the students tell a story in pictures using their imagination

8. Stimulating Classroom Environment

A classroom environment that is well-decorated, fun, and engaging will help stimulate a student’s mind and will help think and learn better.  Children, especially young ones cannot be expected to sit all day and learn. Such creative and stimulating environment will help them explore and will encourage them to learn about the subject. An environment that positively impacts the children is beneficial for the teacher as well. Schools associated with Early Years Foundation Stage(EYFS)will vouch for the fact that the learning environment has a prime role in learning and development

9. Welcome New Ideas

An open- minded attitude can help you innovating new teaching methods. Though open- minded, sometimes most of us show reluctance to new ideas. If you’re a teacher never do this, always try to accept new ideas even if it looks like strange at the beginning.

10. Think About A New Hobby

Sometimes, hectic workload may affect your engagement in teaching .If it happens to you, it’s natural. You can take a break for couple of hours and engage in some other activity that you’re interested in. This will rejuvenate you and you can return to your work with more passion and interest.

11. Work Together As a Team

As everyone knows, the end result of collaborative efforts is always immense. Think about spending some quality time with your colleagues. Ask them to share their views on improving teaching methods, you can see many of them come up with interesting strategies. So, collaborate and introduce innovative teaching methods.

12. Puzzles and Games

Learning is fun where puzzles and games are part of education. Children may not feel they’re learning when their lessons are introduced through games. Puzzles and games help children to think creatively and face challenges.

13. Start School Clubs or Groups

What about starting an after school club or group? Being a teacher you may not get enough time to work on interesting topics that you are passionate about. You can share your views and learn more from others when you have school clubs or groups.

14. Refer Books On Creativity

To be a creative teacher, you need to do some research on creative ideas and techniques. There are a lot of books on creativity. Choose some of the best works and start learning, it will be helpful for your professional development as well.

15. Love What You Do

You can give your best only if you truly love what you do. You will be more creative and inspired when you are not stressed. Loving your work keep you relaxed and give you room to experiment new ideas.

16. Introduce Lessons Like a Story

Just think, why do you watch movies with much interest? You like to watch movies because there is always an interesting story to keep you engaged. Like that, learning sessions become more interesting when you introduce it like a story. If you are creative even math lessons can be related to interesting stories.

With even the Knowledge and Human Development Authority (KHDA ) emphasizing on schools to take measures for improving the quality of teaching and learning, these innovative ideas are sure to make teaching methods more effective.

 Courtesy: 

 For more details:

http://www.edsys.in/16-innovative-ideas-make-teaching-methods-effective/

WEEKLY REFLECTION 13/11/2017 TO 17/11/2017

Dominus Mea Illuminatio

MAR THEOPHILUS TRAINING COLLEGE

Mar Ivanios Vidya Nagar, Nalanchira, Thiruvananthapuram- 695015

Affiliated to University of Kerala, Recognized by NCTE

 Re-Accredited by NAAC with ‘Grade A’

General Proforma for Weekly Up-loading in Personal Blogs

During B.Ed. Internship Phase II (2017)

Ø School:

St.Johns. H.S.S, Nalanchira, Trivandrum

Ø Dates of Practice:

From  13/11/2017  To 17/11/2017

Ø Coverage of Curricular Components:

I completed 5 lesson plans for both 8^th and 9^th standard

(For 8^th- Taxonomy, Classification, Binomial Nomenclature

  For 9^th- Excretion, Kidney)

Ø Participation/ Leadership in Co-Scholastic Activities:

        Celebrated Children’s day on 14^th November as our initiative and conducted a          quiz competition (CHACHAKIDZ-2017) for highschool students. More than 60          students participated and it was a grand success.

Ø Progress of other practical during the week:

Reference and review collected for the project work. Made models and innovative charts for making teaching-learning process more effective.

Ø Special Responsibilities undertaken:

    Maintenance  of Herbal garden and Vegetable garden

Ø Difficulties Faces/ How you managed the situation?: 

     Nil

Ø Areas that require further improvement:

Preparation of more innovative models and activities

Ø Self Reflection and Rating:

   I am appointed as the leader of our team. I could lead our team very effectively. We hosted the celebrations of Children’s day on 14^th November and conducted a quiz competition as part of the same (CHACHAKIDZ-2017).It was a grand success and headmaster; other teachers appreciated us for this venture that conducted on apt time. I took all classes very interesting with help of prepared models, charts and other activities. Really thankful to God and School management and my college management for supporting and leading on right way.

TEACHING MATERIALS / TOOLS

Teaching materials are the resources a teacher uses to deliver instruction. Each teacher requires a range of tools to draw upon in order to assist and support student learning. These materials play a large role in making knowledge accessible to a learner and can encourage a student to engage with knowledge in different ways.Charts and posters are excellent inspirational and teaching tools. 

BALANCED DIET

A balanced diet is a diet that gives your body the nutrients to function correctly. It is not a crash diet but it consists of macronutrients like protein, carbohydrates and fat along with micronutrients which include vitamins and minerals. In order to get a properly balanced nutrition, you should obtain the majority of your daily energy from fresh fruits and vegetables, whole grains, and lean proteins.

What is a balanced diet chart? 

A balanced diet chart is a representation of a healthy diet chart that comprises of all the required nutrients. It includes all the food groups and ensures that we are getting everything that our body needs through our diet. It is a guideline that gives us right food choices for optimal health.

A balanced diet depicted with food pyramid

The food pyramid depicts a balanced diet chart that shows the following steps

• The base step includes whole grains such quinoa, barley, and millet.
• The second step includes fruits and veggies that are rich in vitamins and minerals.
• The third step includes protein sources like fishes and eggs. 
• The last step includes fats and oils along with sugar and salt. 

What is the importance of balanced diet?

A balanced diet is of utmost importance for the body to function properly. It needs the vitamins and minerals to maintain the cells, tissues, and organs. A balanced diet also helps in maintaining a healthy weight, reduces body fat, provides your body with energy, promotes good sleep, and eventually gives a feeling of well-being.

Why do we need to have a healthy balanced diet?

Our Truweight Nutritionists always recommend a healthy, balanced diet to maintain a radiant health. The most important of all is to have the right balance of vitamins and minerals, which is scientifically proven. Some of these are thiamine (vitamin B1) needed for improving metabolism found in legumes, nuts, and seeds, etc. Ascorbic acid (vitamin C) aids in iron absorption and protects the immune system; found in fruits like citrus fruits and vegetables like tomatoes, potatoes, lettuce etc. Cobalamin (vitamin B12) for making new cells, found in meat, poultry, fish, seafood, eggs, milk and milk products. Vitamin A is a fat-soluble vitamin found in foods like sweet potatoes, carrots, dark leafy greens, bell peppers, fish, liver, and tropical fruits, etc.

10 Ways to Maintain a Balanced Diet Chart

How to have a balanced diet? Follow the points below

1. Follow the correct mealtime

 A diet chart comprises of 5 small meals in a day with a gap of 3 hours between each meal. A gap of more than 3 hours will increase the stress hormones cortisol that will let the body store fat in the belly. If these meals are eaten in a proper time it will keep the cortisol levels in check and thus reducing belly fat. Food eaten at the right time will also help in better digestion.

2. Be physically active during the day

If you are physically active during the day it will help you in reducing weight and you will feel less lethargic. If you are inactive and lacking in physical activity than your body requires some weight loss exercises to pump you up.

3. Maintain a list of healthy foods

Research and gather knowledge about the foods that contain protein or which foods contain carbs, and so on. This will give you an idea of the foods that are nutritious and healthy. 

Good healthy fatty foods that you can include in your healthy diet plan

4. Replace processed foods with fruits and veggies

Fruits and vegetables are the natural foods that will help to maintain a healthy diet chart for the body. Sadly, these foods have been replaced by processed foodsfor example, tinned vegetables or breakfast cereals being the main culprit for weight gain. Processed foods are unhealthy and contain added sugar, salt, and fat. So, include fruits and vegetables that are low in fat content aiding in weight loss.

5. Include more Proteins 

If you want to lose weight, add more proteins to your diet as protein takes more time and energy to break down in the body. You can include snacks and seeds instead of chips or you can opt for a healthier source of protein from Truweight’s wide range of products. For example, shake-a-day, a whey protein drink that you can make into a fruit pudding or quinoa can be eaten instead of rice.

6. Include milk and milk products

Dairy products are the best source of calcium that is essential for healthy bones and is also necessary for regulating muscle contraction. If your calcium intake is inadequate, you might suffer from osteoporosis and various bone diseases. Dairy products that are rich in calcium are low-fat yogurt, cottage cheese, and milk. If you are a person who dislikes dairy products then, have these dairy-free calcium supplements for your diet.

7. Have the required carbs

It is wise to choose the required amount of carbs needed for the body. Most of the carbohydrates are present in plant foods like pulses, cereals, and millets. Your healthy diet chart should mainly consist of complex carbohydrates such as whole grains, brown rice, oats, lentils, fruits, and veggies. They are also rich in fiber which keeps you feeling fuller for a longer period of time.

8. Reduce the fat intake

Decrease the intake of fats in your diet as too much of it can lead to weight gain and other related health problems. The required amount of fats needed for the body totally depends on the foods that you are consuming. Know the fats that contain essential fatty acids that protect the heart and improve the functions of the immune system.

9. Cut down sugar in your tea / coffee

Sugar is the lead villain to increase your waistline in the body. Sugar is addictive like a drug to most of the people, who like to add the sweet sugar to their favorite foods. Too much consumption of sugar may cause diabetes, insulin resistance, heart disease, obesity among many lifestyle disorders.

Cut down sugar

10. Remove ‘Salt’ from your table

Eating too much salt, causes the extra water to store in your body that raises the blood pressure. So, the more salt you eat, the higher your blood pressure and the greater the strain on your heart, arteries, kidneys and brain. This can lead to heart attacks, strokes, dementia, and kidney disease.

Here, we list down the balanced diet chart for women and men. This balanced diet chart will let you understand how much to eat during the day for a better health.

4 Major Components of a Healthy Balanced Diet

Looking for a balanced diet menu? Here is the list of the five major food groups consisting of vitamins and minerals, protein, carbohydrates, and fats that constitutes a balanced diet chart.

1. Vitamins and Minerals

These micronutrients support metabolism, nerve and muscle function, bone maintenance and cell production. Fruits and vegetables are the primary sources of vitamins and minerals including potassium, dietary fiber, folate (folic acid), vitamin A, and vitamin C. Simple carbohydrates like glucose and fructose are also found in fruits and vegetables. Opt for fresh fruits instead of fruit juices, know why fresh fruits are better than fruit juices?

Similarly, vegetables such as dark green leafy veggies should be included in your meal. Adding a variety of veggies like broccoli, spinach, beans, lettuce, etc to your meal will help you in getting the bountiful nutrients required for the body.

Choose a variety of coloured fruits and vegetables like the colours of the rainbow. Remember fruits and vegetables are low in calories and fat while providing fiber and key nutrients that keep us healthy.

A balanced diet should include fruits and vegetables

2. Protein

Protein is required to help your body repair cells and make new ones. Protein is also important for growth and development during the early stages of childhood, adolescence, and pregnancy. About 30 to 35% of your daily diet should consist of protein found in pulses like whole grams, dals, chickpeas, peas, lentils, beans, peanuts, milk, eggs, fish, and meat.

Protein must be included in a balanced diet

3. Carbohydrates

If you have been a health enthusiast, then you have been carefully monitoring or skipping carbs in your diet altogether but, guess what? Carbohydrates are the main source of energy for the voluntary as well as involuntary functions of the body. Consume carbohydrates which include whole grains such as brown rice, wheat, ragi, jowar, bajra, oatmeal, quinoa, and potatoes among others. Hence, carbs should not be avoided and it should be a part of your daily diet.

Carbohydrate is an integral part of a balanced diet chart

4. Fats

Fats provide energy, store and provide vitamins, and synthesize hormones. There are three kinds of fats namely, polyunsaturated such as walnuts, flax seeds, etc; monounsaturated fat such as olive oil and omega-3 fatty acids such as fish oil, walnuts, etc.

Oil is one of the main ingredient used in cooking. Vegetable oil is the main villain used in cooking as it contains fat that is harmful to the body. Instead, you can go for unrefined or cold pressed oil which has a higher nutritional value than the unrefined oil.

Cold pressed oil, refined oil, vegetable oil

All said about the importance of balanced diet, you need to maintain it by following a balanced diet chart. A diet chart will give a better understanding of how much food to consume and what type of food you are supposed to eat. A balanced diet chart is a solution to irregular eating habits and dealing with weight gain problems. In order to follow a balanced diet chart one needs to prepare it and stick to it.

Nutritionist Recommended Balanced Diet for Women

A woman’s nutritional requirements differ from men. For example, a woman requires more iron than man due to her monthly menstrual cycles. Here is a healthy diet chart planned by Truweight Nutritionist, Shunmukha Priya herself.  This chart contains 5 meals that will also help in maintaining a weight loss diet plan for women. 

Breakfast – Breakfast is the most important meal of the day. Fill up your breakfast meal with protein like 2-3 scrambled egg whites with a whole grain toast and a fruit of your choice or a bowl of fruit oats porridge with sprouts salad. Protein kickstarts your metabolism and keeps you feeling fuller for longer during the day.

Mid-morning Snack – A fistful of dried fruit combined with nuts or seeds, provides protein and healthy fats to keep you satisfied till lunch. Combining the dried fruits with nuts helps in controlling the release of sugars in the body.

Lunch – Choose carb-rich foods that will supply energy and protein like a bowl of dal/chicken/fish curry with brown rice or roti and a veg salad. You could also include beans or chicken sandwich with plenty of veggies.

Snack– Having a snack will keep your energy levels up and you can choose from a variety of nourishing options like Apple cinnamon granola bar or Nature Valley’s granola bar or you can have a fistful of nuts.

Dinner– The supper of the day should be a combination of protein and carbs. You can include oily fish which are rich in omega 3 fatty acids like mackerel, salmon which is beneficial for healthy hair and skin. Fill up your dinner bowl with a variety of colourful veggies. Chicken/fish/paneer with roti /chila/ quinoa preparations and soup or salad with veggies.

Bedtime  – A glass of low-fat milk with a pinch of elaichi.

Nutritionist Recommended Balanced diet for men

Men should have a proper healthy diet that will help build up their stamina and keep them active throughout the day. Here’s a weight loss diet plan for men recommended by Truweight Nutritionist, Shunmukha Priya, that will give a balanced nutrition. 

Breakfast – Kickstart your metabolism by starting the day with breakfast filled with protein. If you are a gym person, you should definitely have a protein-rich breakfast for muscle repair and recovery. You can include veg poha with eggs or chila with chutney or khichdi /upma with veggies and sprouts salad.

Eggs are the best choice as it will give you energy for the whole day.  Confused about what is better egg whites or whole egg? Know the truth behind egg nutrition.

Snack – Craving for savoury foods? Opt for nuts and seeds or you can have a fruit bowl with nuts. You can have a look at the fruit bowl with the nuts recipe here!

Lunch – You can make a mix of foods with carbs and protein. Opt for rice with dal, chicken or paneer. You can also have a sandwich topped with chicken or fish with plenty of salads and boiled veggies.

Snack-You can choose snacks that are vital for satisfying your energy levels. You can have an avocado salad or Apple cinnamon granola bar.

Dinner – Combine carbohydrates with essential fats which your body can use for overnight growth and repair. Have a bowl of cooked quinoa with chicken curry and lightly sauteed veggies. You can also have roti with veggies and a dal soup or chicken soup.

FAQs

Q. How do you eat a balanced diet?

In order to eat a balanced diet, the following points should be kept in mind.

1. Choose healthy alternatives of foods.

2. Include foods from all the food groups.

3. Keep a check on meal portions.

4. Avoid added sugar and packaged foods.

5. Keep a variety on your plate.

Q. How do you eat properly?

A. Eating properly isn’t just about the food but also about the follwing points. 
1. Don’t skip meals.

2. Always follow a balanced diet.

3. Eat more veggies and fruits.

4. Avoid aerated beverages.

Q. What should eat in diet?

A. The following foods will not only help in maintaining a proper diet but also help in weight loss.

1. Leafy vegetables

2. Salmon

3. Whole eggs

4. Beans and leegumes

5. Tuna

COURTESY: https://truweight.in/blog/food-and-nutrition/indian-diet-plan-weight-loss-4-weeks.html