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Eating Well

Having a healthy relationship with food is vital for a healthy lifestyle. The most important thing to remember is that eating well is about balance. A healthy diet can lead to a healthier and clearer mind, an increase in energy, healthy skin and a reduction in body fat.

 

Student Nutrition and Recipe Guide

With simple recipes and nutritional advice for a healthy diet, this guide provides you with enough basic information in which to eat healthily and feel great for University and beyond.‌

 Student Nutrition Recipe Guide

Student Nutrition Recipe Guide Booklet

 

How to read food labels 

Reading food labels might not fill you full of excitement but it is the best way of understanding exactly what is in the food you’re eating. Some food packages have the traffic light system (Fig 1) while this is useful it’s also good to have an understanding of what you should be looking for. Fig 2 shows what is considered high and low levels for each category, sticking to foods that are on the low end of the scale can have a real positive impact on your wellbeing. 

 

Fig 1 

  

 

Fig 2 

Total Fat  

High: more than 17.5g of fat per 100g
Low: 3g of fat or less per 100g

Saturated fat
High: more than 5g of saturated fat per 100g
Low: 1.5g of saturated fat or less per 100g 

Sugars
High: more than 22.5g of total sugars per 100g
Low: 5g of total sugars or less per 100g

Salt
High: more than 1.5g of salt per 100g (or 0.6g sodium)
Low: 0.3g of salt or less per 100g (or 0.1g sodium)

 

 

 

Getting the right balance

Food provides the nutrients that the body needs to be fit and healthy, no single food contains all the nutrients the body needs so a combination of foods is needed. A healthy balance requires a mix of the five food groups below.

  • Bread, cereals and potatoes.
  • Fruit and vegetables.
  • Milk and dairy.
  • Meat, fish and alternatives.

The Eat well plate is a good way of gauging how much of each food group should occupy your plate. 

 

Eat well plate

 

Quick and easy healthy recipes 

http://www.bbcgoodfood.com/recipes/collection/student

http://www.nhs.uk/Change4Life/Pages/meal-planner-recipe-finder.aspx

http://www.theguardian.com/lifeandstyle/2010/sep/21/student-cooking-recipes

 

You can purchase fresh fruit and vegetables from the Big Apple Fruit and Veg Van, which visits Hope Park Campus every Tuesday between 12:00 – 13:30 and is situated outside the Lecture Theatre Complex.