How to get the most nutrition out of your meals

Let's make some healthy and delicious meals!

To get the most nutrition from your meals without spending a fortune, focus on building balanced plates with budget-friendly staples like eggs, beans, and frozen veg. 

Maximise nutrients in every meal

🥩 The Magic Trio: Build meals with ¼ protein, ¼ carbs, and ½ fruits/veg. This keeps you full for longer and hits your daily vitamin target.

🥦 Add Healthy Fats: Fat-soluble vitamins (A, D, E and K) cannot be absorbed by your body without fat. Always add a drizzle of olive oil, avocado or a handful of nuts to your salads and steamed veg.

🧊 Frozen is Best: Frozen fruits and veggies are often frozen immediately after picking, which locks in nutrients. They are cheaper, last longer, and count towards your 5-a-day just as much as fresh produce.

🌈 Eat the Rainbow: We're not talking about Skittles! Try to include a variety of colours in your diet to ensure you are getting a wide selection of antioxidants and micronutrients.

🍞 Boost your carbs: Swap out white bread and pasta for whole-grain versions. They have more fibre, which regulates your blood sugar and helps you avoid mid-afternoon study crashes.

Prep smart = saving time + money

• Bulk cooking: Cook large batches of protein like chicken or starches like rice/pasta, and freeze them in single-portion containers.
• Stretch your ingredients: Add tinned chickpeas, lentils, kidney beans or grated vegetables to pasta sauces and stir-fries. It builds up meals, saves you money and adds extra fibre.
• Smart shopping: Use the "world food" aisles at local supermarkets for cheap and high-quality spices, lentils and oils.

Making sure you eat healthy as a student is important, but bear in mind that this doesn't mean obsessing over your diet. You can aim to eat healthy but also be realistic, you're allowed to treat yourself too.