A person is what he eats. Your mind, body and thus activities all depend on the diet you take.
If you eat healthily you will stay healthy. It’s that simple. If you want to achieve anything in life, it’s really important to take care of your health. You need to work hard in your life to reach your goals, and for this to happen what you eat makes a lot of difference.
Competitive exams are generally that part of a students life where he deals with the maximum pressure and stress. They over think, over analyse situations and end up being depressed. To help you cope up with the stress of your exam times, here is a diet chart you can follow while preparing for any competitive exams :
Avoid Junk Food
Let’s talk about the thinks that are really important to avoid first. Junk food is something which is quite dangerous.
Junk food contains a lot of frequently used oil and is generally deep fried. These type of foods affect your kidney and makes you feel low and dull all the day. It can lead to many more problems. Obesity is one of them.
Junk food contains a high amount of sodium which can lead to elevated blood pressure. This can result in high blood pressure and heart-related diseases.
You can rely on the type of food which is homemade and comes from natural sources like :
- High-protein foods like lean meat, fish, eggs, dairy, pulses, sprouts, nuts etc
- Fruits and vegetables.
- Whole grains like oats, brown rice, quinoa among others
- Nuts and seeds
Though these food items are totally unwanted you can look at the ideas and innovative ways to make a delicious food out of the healthy items you have always ignored.
There are a hundred different ways available online which you can look up and try at home.
Things to focus on :
A. Vitamin B and Iron
Your diet must contain Vitamin B and iron which will help you stay recharged and active throughout the day. Foods like pulses, spinach, soybean, wheat, and eggs are high on vitamin B and iron content.
Fruits contain the highest amount of vitamins and proteins. Instead of taking a dozen pills for health and vitamin, focus your attention on fruits. They also contain a lot of fiber.
C. Eat at regular intervals
Make sure to grab something to eat at a time interval of 1 or 2 hours. Instead of eating a lot at a single go, eat less and eat at regular intervals of time. It will help you to feel active and will help you in keep going with your studies.
D. Don’t skip breakfast
Never ever do that. Wake early and have some exercise. Dedicate at least 20 minutes to exercise every morning and relaxing a bit after that would be helpful. After that, grab breakfast. Make sure you have the most healthy diet in the morning before 8 am.
You should eat the maximum amount of food in the morning and minimum amount of food at night. This will help you stay fit.
E. Water and Water!
Drink as much water as you can. There are no side effects of water so you can just go on drinking water all day long except right after eating. Make sure you hold a time difference of about 30 minutes between food and water.
Remember to drink a glass of water every hour time.
F. Omega 3 fatty acids
Omega 3 fatty acids rich food will help you get rid of your body problems and pain. It makes your body fit from inside. The best way to have omega 3 is flax seeds.
If you do not wish to eat flax seeds directly, you can grind and mix a teaspoon of flax seeds in milk and drink it in the morning or at night.
salmon, mackerel, tuna, halibut, trout; seeds like flax, chia, melon seeds, sunflower also provide omega-3 fats.
G. Do not forget almonds
Remember to take 5 to 8 overnight soaked almonds in the morning.
Rough diet chart
Breakfast: A glass of milk or fruit shake is compulsory. Oats, salad sandwich, paneer, curd, beans etc are some things you can eat at the morning.
Lunch: 2, 3 chupatties with dal or any curry with curd.
Dinner: Have something light. Rice or chicken/fish curry.
Grab snacks, sandwiches, salad, oats, milk etc in between the day. Eat something at every hour and a have a glass of water at equal intervals.
You will fresh and active throughout the day and you will slowly see your increased concentration towards studies.