A student's budget-friendly guide to eating healthy

COURTESY MARCO VERCH

By Katie Barragry

Eating well on a student budget can seem impossible. Who knew basic fruit and veg could be so expensive? Add meat, a few ready-made meals and a block of cheese and that’s nearly your week’s wages gone. We really did take a fully stocked fridge at home for granted, didn’t we? Was there anything better than coming home after a long day in school to your mammy’s Spaghetti Bolognese? It was certainly a more luxurious option than gourmet pesto pasta or a frozen pizza anyway.

We don’t claim to be dietitians or have any expertise in nutrition but here are our own guidelines to eating well as a busy student while still getting value for money.

1. Get into a routine: Three substantial meals a day is key in maintaining everyday nutritional balance. Starting with a healthy breakfast like porridge with fruit or scrambled eggs on toast will set you up for the day, while providing slow releasing energy and increasing concentration capabilities. Don’t skip meals as this can increase risk of over-eating, especially at night which may contribute to weight gain. Take a look at the food pyramid and ensure your meals are well balanced with ingredients from every food group. So get up ten minutes earlier for your first lecture of the day and squeeze in a healthy breakfast!

2. Shop cheaper: Consider the own-brand alternatives cheaper supermarkets provide when chucking your groceries into the basket, You should also buy in bulk when you can. Fruit and veg is much cheaper this way so make the most of getting your five a day!

3. Meal prep: Cooking bulk meals in preparation for the week is a convenient way of eating well on the go as you don’t have to think about fitting in a good dinner after an evening in the library. Meal preparation is especially suitable for curries, stir fries and salads. Spaghetti Bolognese and Chilli Con Carne are other firm favourites. Buy your ingredients at the weekend, bulk cook your meals into Tupperware containers and freeze until needed.

4. Go vegetarian once or twice a week: Not only is going veggie a cheap and cheerful way of saving money, it is also good for the environment. You may also find yourself consuming extra vitamins from the added vegetables you are using. However, if you are considering making that change to vegetarianism, ensure you are getting your lacking nutrients elsewhere ie. Iron and B vitamin supplements.

5. Packed lunches: You might feel like you’re back in primary school with the packed lunch your Mum made you, but packed lunches are an ideal way of saving money. Buying lunch out is a costly meal with a toasted sandwich costing up to €6 in some outlets. Adding fruit and a coffee can make your bank account begin to look a bit worse for wear. Our solution? Buy a loaf of wholemeal bread and make your own sandwich. If you’re feeling adventurous, make homemade soup or pasta salad. Having a healthy packed lunch will stop you from feeling peckish and reaching for a chicken roll and a bag of crisps on your break.

6. Avoid processed and ready-made food: Not only is convenience food full of saturated fat, sugar and salt, it is also quite expensive when compared to fresh alternatives. The ingredients for a lasagne would often cost less than a readymade alternative. While convenience meals like pot noodles or frozen pizza are quick and easy to cook, opt for the fresh, homemade alternative to save yourself a few euro and the unnecessary calories.

7. Hydrate: It is so easy to forget to drink water, especially during the winter months. Stimulate your brain and energy levels by drinking at least 8 glasses of water every single day. People often think they are hungry, when in reality they are merely dehydrated. Buy a reusable water bottle and refill at one of the many water stations on campus. Avoid fizzy drinks at all costs as they are high in sugar and are strongly linked to weight gain.

8. Healthy snacks: Choose healthy alternatives like nuts, popcorn and yoghurt instead of chocolate, crisps and biscuits which have high levels of salt and sugar. Fruit is packed with

vitamins and fibre while yoghurt and cheese will give you the protein you need for growth and calcium for strong bones during your college years.

9. Limit takeaways: Do not deprive yourself of the odd Chinese or pizza but do try limit the number of takeaways you order every week. There is nothing more satisfying than a well-deserved Chinese on a Friday night but stay conscious of the salt, fat and calories in your beloved spice bag or McDonalds chicken chilli wrap. Test your cooking skills and make homemade pizza or your own chicken satay with wholegrain rice instead.

10. Limit your alcohol intake: While alcohol is an undeniably an inherent part of student life, keep in mind that beer, cider and spirits are full of empty kilocalories, meaning they offer calories but absolutely no nutritional value to the body. Drink sensibly, responsibly but be conscious of the health risks associated with binge drinking.