Eating Healthily on a budget

· If you skip breakfast then your body is running on ‘empty’, you’ll find it harder to concentrate and you’ll probably end up snacking on unhealthy, overpriced snacks mid morning.

· People who have breakfast are typically thinner and have a higher nutritional intake – and some studies suggest a low fat, high carb breakfast helps reduce stress.

· Porridge and muesli are better for you than over priced sugary cereals – and fruit is always a good idea (remember the recommended 5 portions of fruit and veg per day).

· Include some protein (eg cheese, beans, eggs or nuts) and carbohydrate (eg wholemeal bread/toast) to reduce the craving for carbs mid morning.

· Have a lighter meal in the evening to prevent your body storing fat overnight

· If you’re eating out you’ll usually find dinner is the most expensive meal, then lunch, then breakfast – so you’re also saving money by concentrating on breakfast and lunch.

· Eat three meals a day. This means your diet will be full of variety and you are less likely to snack on unhealthy, over-priced snacks.

· Buying junk food is more pricey than doing weekly supermarket shopping and a lack of proper meals means you will always be hungry and therefore continually spending money on snacks.

· Buying ingredients to make your own meals can be a lot cheaper than ready meals especially if you buy supermarkets’ own brands and fruit and vegetables from the market. Not only can ready meals be ridiculously overpriced but many are full of salt and have limited nutritional value.

· Your diet should generally be low in saturated fat for low cholesterol and high in fibre. Have plenty of fruit and vegetables, calcium for bone development and iron to keep you full of energy.

· Eat carbohydrates. Potatoes, pasta (ideally wholemeal)and rice are all low in fat and extremely cheap to buy in bulk at the supermarket. They should form the basis of all main meals.

· If you go out in the evening eat something before hand. If you are going out drinking a banana and a glass of milk will line your stomach. If you are hungry when you get home have some herb tea and toast rather than a fatty, expensive take away.

· Carry healthy snacks around. Not a chocolate bar – this raises blood sugar levels instantly but they quickly fall dramatically back down leaving you feeling weak and irritable. Bananas will give you an instant energy boost and also provide a slow energy release that will keep you going over time – that’s why you see top tennis players eating bananas (not chocolate bars) part way through important matches. Nuts contain protein which keep you feeling fuller for longer (we don’t recommend the Atkins Diet, as it isn’t well balanced – but it does recognize that eating protein makes you feel full quicker and so tends to reduce how much you eat) . Dried fruit is a great energy source and also has many other vitamins and minerals, including iron which is important for general energy levels. Dried fruit and nuts can be bought in bulk from markets and supermarkets and so end up cheaper than buying food from vending machines and the union shops.

· Drink lots of water. Being dehydrated can make you feel hungry. Carry a bottle around with you and keep filling it up. This will be much cheaper than buying cans and bottled drinks.

· Eat breakfast (see earlier).

· If you’ve got somewhere to keep it cool, make a packed lunch every day with salad or sandwiches. This will stop you buying cooked meals when you are out that are less healthy and way more expensive. It also ensures you can eat a substantial lunch wherever you are.

· Plan ahead. Online supermarket shopping can be very helpful. You can plan a balanced diet for the week ahead, order it online and get it all delivered at one go.

· If you don’t have time to exercise try walking or cycling to med school. This will save money and be good exercise.