Balanced diet basics

Making smart choices can keep you healthy and energised, ready to tackle your studies and help you enjoy student life to the fullest. Creating balanced meals can be simple and enjoyable:

• Start with a base of carbohydrates like pasta, rice, bread, or potatoes. These provide the energy you need to fuel your day.

• Next, add a source of protein such as chicken, fish, beans, or tofu to support muscle growth and repair.

• Brighten your plate with a variety of colourful veggies and fruits for a nutrient boost, and don’t forget to include a serving of dairy or a dairy alternative.

• Finally, enhance your meal with some delicious healthy fats from sources like olive oil, nuts, or avocados, adding both flavour and essential nutrients.

Remember, treats like cakes and biscuits can also have a place in your diet. They bring joy and can offer additional nutrients, proving that balance and satisfaction can go hand in hand.

10 smart shopping tips

1. Own brand vs. branded products

Supermarket own-brand items are often just as good as their more expensive, branded counterparts. Save money without compromising on quality. Many of these products taste just as delicious and provide the same nutrients.

2. Seasonal savings

Fruits and veggies in season tend to be cheaper and fresher. Check what's in season each month and enjoy the benefits of nature's cycle. Seasonal produce is packed with nutrients and tastes better, too.

3. Wonky veggies

Some supermarkets offer 'wonky' fruits and veggies at a lower price. Embrace the quirky shapes and sizes - they’re just as tasty and good for you. Plus, buying these helps reduce food waste, so it’s a win-win.

4. Frozen and tinned options

Don’t overlook frozen and tinned foods. They’re often just as nutritious as fresh produce and have a longer shelf life, helping to reduce food waste. Frozen berries are great for smoothies, and tinned beans can quickly add protein and fibre to your meals.

5. Meal planning

Spend a little time planning your meals for the week. This can help you stick to a budget and make healthier choices more convenient. Get creative and plan themed nights, it can be a fun way to look forward to meals and ensure a variety of nutrients.

6. Supermarket savvy

Larger supermarkets often have a wider range of products at better prices. If you have access to one, it might be worth the trip. You might find new exotic fruits, bulk-buy deals, and a greater selection of snacks.

7. Batch cooking

Cooking in bulk can save you time and money. Prepare larger portions and freeze leftovers for days when you don’t feel like cooking, after a long day of classes you can have a hearty homemade bolognese pre-cooked and ready to heat up.

8. Social eating

Eating with friends isn’t just enjoyable; it’s also a great way to share cooking duties and try new foods. You could organise shared meals or cooking sessions with your housemates, giving you a chance to learn new recipes and enjoy a variety of dishes.

9. Spice it up

Stock up on spices and herbs. They’re a cheap way to transform basic ingredients into exciting dishes. A little paprika, cumin, or basil can elevate a dish. They are also great for your health and add a burst of flavour to your meals.

10. Mystery ingredient challenge

Make shopping fun by picking one new ingredient each month that you’ve never cooked with before. It’s a great way to expand your culinary skills and keep mealtimes interesting. Eating a variety of foods can add exciting new tastes and health benefits to your diet.