Achieve Success in Competitive Exams with This Essential Diet Chart

Follow this Diet Chart While Preparing for Competitive Exams: They say, “You are what you eat.” It’s a statement that holds profound truth. Your mind, body, and daily activities are all profoundly influenced by your diet.

Simply put, if you eat healthily, you are more likely to stay healthy. Maintaining good health is vital for achieving success in life. To reach your goals, you must work hard, and what you eat plays a significant role in this journey.

Competitive exams are a period of intense pressure and stress for students. It’s during these times that students often find themselves overthinking, analyzing every situation, and sometimes even experiencing depression. To help you cope with the stress of competitive exams, here’s a diet chart you can follow:

Follow this Diet Chart While Preparing for Competitive Exams

Things to Avoid: Junk Food

Junk food is something to be cautious about due to its potential health risks. It’s often deep-fried and loaded with unhealthy oils. Consuming junk food can negatively affect your kidney function and leave you feeling lethargic. It’s a leading cause of obesity and can result in various health problems. Here are some reasons to steer clear of it:

  • Kidney Health: Junk food can harm your kidneys, leading to decreased function and overall well-being.
  • Obesity: The high calorie and unhealthy nature of junk food can contribute to obesity.
  • High Sodium: These foods are often packed with sodium, which can raise your blood pressure and increase the risk of heart-related diseases.

Instead, opt for homemade and natural foods like:

  • High-Protein Foods: Include lean meats, fish, eggs, dairy, pulses, sprouts, nuts, and seeds in your diet.
  • Fruits and Vegetables: These provide essential vitamins and minerals.
  • Whole Grains: Opt for healthy grains like oats, brown rice, and quinoa.
  • Healthy Snacks: Nuts and seeds make for nutritious snacks.

While these foods might not seem as exciting as junk food, you can explore creative and delicious ways to prepare them. Many online resources offer innovative recipes using these wholesome ingredients.

Diet Chart While Preparing for Competitive Exams

1. Essential Nutrients: Vitamin B and Iron

To maintain your energy levels and stay active throughout the day, it’s crucial to include Vitamin B and iron in your daily diet. These nutrients can be found abundantly in the following foods:

  • Pulses
  • Spinach
  • Soybeans
  • Wheat
  • Eggs

By incorporating these foods into your meals, you’ll ensure that your body receives the necessary Vitamin B and iron it needs for optimal performance.

2. Nutrient-Rich Fruits

Fruits are a powerhouse of essential vitamins, proteins, and dietary fiber. Instead of relying on multiple pills for your health and vitamin needs, consider incorporating a variety of fruits into your diet. Fruits not only provide these vital nutrients but also offer the benefits of dietary fiber.

3. Consistent Eating Habits

Maintain a regular eating schedule with intervals of 1 to 2 hours. Rather than consuming large meals all at once, opt for smaller portions at regular intervals. This practice not only keeps you feeling active but also supports your concentration and focus during your study sessions.

4. Prioritize Breakfast

Skipping breakfast is a habit you should avoid at all costs. Instead, adopt a healthy morning routine:

  • Early Rise: Wake up early to kickstart your day.
  • Exercise Routine: Dedicate a minimum of 20 minutes to morning exercise. Afterward, take some time to relax.
  • Healthy Breakfast: Enjoy a nutritious breakfast before 8 am. Opt for the most wholesome options in the morning.
  • Front-Load Your Meals: Consume the largest portion of your daily food intake during breakfast and eat less at night. This practice promotes overall fitness and well-being.

Skipping breakfast can leave you feeling sluggish and less focused, making it essential to make this meal a daily priority.

5. Hydration Matters

Staying hydrated is crucial for your well-being. Here’s how you can ensure proper hydration:

  • Drink Ample Water: Consume as much water as your body requires. Water has no adverse effects, so you can drink it throughout the day.
  • Timing is Key: Maintain a gap of approximately 30 minutes between meals and water consumption. Avoid drinking water immediately after eating.
  • Regular Intervals: Aim to have a glass of water every hour to stay consistently hydrated.

Proper hydration helps maintain your bodily functions and supports your overall health.

6. Nourish with Omega-3 Fatty Acids

Incorporating omega-3 fatty acids into your diet can greatly benefit your overall health. Here’s how:

  • Reduce Body Issues: Omega-3 rich foods can alleviate various body problems and discomfort, promoting inner well-being.
  • Opt for Flax Seeds: An excellent source of omega-3 is flax seeds. If you prefer not to eat them directly, you can grind a teaspoon of flax seeds and mix them with milk. This can be consumed either in the morning or at night.
  • Diverse Sources: Besides flax seeds, you can find omega-3 fats in fish such as salmon, mackerel, tuna, halibut, trout, and in seeds like flax, chia, melon, and sunflower.

Including omega-3 fatty acids in your diet helps maintain your body’s health from within, so consider these sources for a more balanced and healthier lifestyle.

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7. Embrace Almonds

Don’t overlook the importance of almonds in your diet. Start your day by consuming 5 to 8 almonds that have been soaked overnight. This simple addition can provide a healthy boost to your morning routine and contribute to your overall well-being.

Conclusion: Simple Diet Chart

Here’s a basic diet chart to help you maintain a healthy and active lifestyle:


  • Start with a glass of milk or a fruit shake.
  • Options for morning meals include oats, salad, sandwiches, paneer (cottage cheese), curd, and beans.


  • Have 2 to 3 chapatties (flatbreads) with dal (lentil curry) or any other curry, along with curd.


  • Keep dinner light. Consider options like rice or chicken/fish curry.

Throughout the day, incorporate snacks, sandwiches, salads, oats, and milk as needed. Aim to eat something every hour and drink a glass of water at regular intervals.

This balanced diet plan will help you stay refreshed and active throughout the day, ultimately improving your focus and concentration on your studies.

Wishing you the best of luck!

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