As a student, the idea of eating healthily can seem very expensive. However, we have listed a few receipes and tips to help you eat a balanced diet on a budget. These ideas are taken from a booklet entitled 'Fuel for living...' produced by the NHS.
Breakfast
Breakfast is the most important meal of the day. It provides you with energy!
for the day. And if you miss it, it's not going to help you lose weight.
Research shows that eating breakfast can actually help people control their
weight. Here are some ideas to help you kick start your day.
Porridge
You can get a 1kg bag of porridge oats for well under £1, and a bowl of
porridge is a really filling meal to start the day. The traditional Scottish way to
make porridge is with water and a pinch of salt. If you're not a fan of that, try
making it with milk and a teaspoon of honey. Add a sliced banana or some
other fresh or dried fruit for variety.
Bananas
If you really can't face eating anything in the morning, blend up a banana
with some milk and yoghurt to make a healthy smoothie. Try adding a
tablespoon of peanut butter to boost protein levels
Bananas contain dietary fibre, which helps to keep your digestive system
working well. Bananas are a firm favourite with sportsmen and women
because they contain slow release carbs which help to boost energy levels
If you haven't got time for a proper meal, a banana sandwich makes a
quick and healthy snack
Bananas are rich in potassium which can help lower blood pressure.
Full English
An old time favourite and a great way to get veg into your breakfast.
Add baked beans, 3 tablespoons of cooked mushrooms and a tomato
and you've already ticked off 3 portions. Grill it rather than fry it for
the lower fat option.
Healthy Snacks! 
The secret to healthy snacking is to choose your snacks
wisely - fruit (fresh, canned or dried) is a great choice. Try
keeping a small bag of dried fruit in your desk at work or in
your bag so you've always got a healthy snack at hand when
you need one. Fruit smoothies or raw vegetables served with
hummus or guacamole are another healthy choice
Pasta
Serves: 1
Preparation time: 10 minutes
Cooking time: 15-20 minutes
Cost per serving: £1
5 A DAY portions per serving: 1
Basic tomato sauce
Chop an onion and gently brown in a saucepan in a little oil
Add canned tomatoes (about one large can per person)
Add black pepper to taste and some mixed herbs
Bubble for about 10 mins (keep stirring so it doesn't stick to bottom of pan)
Serve with a sprinkling of grated cheese
Roasted vegetables
Pre-heat the oven to 180ºC / gas mark 4
Roughly chop vegetables of your choice into large chunks and place in an
ovenproof dish or roasting tin. Most veg roast well - the only rule is the more
the merrier!
Drizzle a little olive oil and a sprinkling of mixed herbs over the vegetables and
put them in the oven for about 30 minutes
When cooked, heat up one or two tins of chopped tomatoes and heat through
on the hob
When the pasta is cooked, mix in the roasted vegetables and tomatoes and
season with some black pepper
Cherry tomatoes and basil
Wash and halve a few handfuls of cherry tomatoes - or use normal
tomatoes quartered
Place in a saucepan with a little olive oil and cook gently over a low heat with a
sprinkling of seasoning
Roughly chop a few handfuls of basil - fresh is the tastiest but can be pricey - (if
you've got a garden or windowsill, you could grow your own!) - dried basil or a
couple of tablespoons of pesto are a good substitute for fresh
Once the tomatoes have softened, add the basil to the pan. You could also stir
in some other veg - like sweetcorn or sliced courgette - and cheese - either
mozzarella or parmesan are good with this
Heat and serve
Garlic mushrooms, bacon and yoghurt
Gently cook some chopped onions, button mushrooms and chopped bacon in
a pan with a bit of oil
Add some crushed garlic and cook until the onions and mushrooms are starting
to soften
Stir in a couple of tablespoons of low fat natural yoghurt
Serve with pasta of your choice
Stir-Fry
Serves: 4
Preparation time: 10 minutes
Cooking time: 10 minutes
Cost per serving: £1.35
5 A DAY portions per serving: 2
What you'll need
1 tablespoon oil
1 onion
4 skinless chicken breasts
(diced)
Selection of chopped
vegetables - choose your
favourites. Try to chop the
vegetables into the same
sized pieces
2 tablespoons soy sauce - or
try Chinese five spices, chillies
or even curry powder
Vegetable stock cube
Packet of bean sprouts -
optional
200g rice
Get cooking
*Cook the rice according to the
pack's instructions
*While the rice is cooking, heat the oil in a
large pan or wok
*Add the onion and diced chicken and cook
for 5 mins
*Add the remaining vegetables to the heat
and stir
*Add a little water and the soy sauce or
spices to flavour
*Dissolve the stock cube in a cup of boiling
water then add to the pan and heat for a
further 5 minutes
Drain the rice and serve with your delicious
stir-fry onto 4 plates
