Skip the microwaved meal: Student tips for eating healthily on a budget

As a student who's finished her first year at university, I'm moving from catered accommodation to having to fend for myself entirely. To plan the year ahead, I've been thinking about what to have in the fridge and in my kitchen cupboards, how to rustle up some quick dishes, and how not to blow all my money on food. I've shared a few tips below.

Smart shopping

When grocery shopping, write a list beforehand so that you don't buy things you don't need, and always go on a full stomach so that your hunger doesn't manipulate you into filling the trolley with unhealthy snacks.

You might find that doing your supermarket shopping online saves time and reduces the temptation to grab a freshly baked doughnut as you pass the bakery aisle. Some supermarket comparison sites even show you where to get the best deals for the items on your list.

Pasta in tomato sauce is quick, cheap and healthy. Khaleel Ladhani

Here are some foods that are handy to have in the kitchen:

• Rapeseed (canola) or olive oil, or cooking oil spray;
• Pasta;
• Rice;
• Wholegrain bread;
• Breakfast cereals (try wholegrain ones that have less sugar);
• Semi-skimmed or 1% fat milk;
• Eggs;
• Lean meat or chicken;
• Spreads (reduced-sugar jam, peanut butter, low-fat soft cheese);
• Fresh fruits and vegetables;
• Canned fruit in its own juice;
• Frozen vegetables;
• Canned vegetables (e.g. baked beans, chick peas, lentils, tomatoes, sweetcorn);
• Canned tuna or salmon;
• 100% fruit juice;
• Yoghurt.

To keep an eye on the nutrition, you might want to get into the habit of reading food labels. Reading nutrition labels can be simple, if you know what to look for. You don't need to read everything – just compare two different brands and go for the one that is lowest in salt or saturated fat, for example.

And here's a list of ingredients that help make food taste good without needing too much salt or fat:

• Herbs and spices (oregano, basil, mixed herbs, garlic, chilli, ginger);
• Olives;
• Coarse grain mustard;
• Tomato based pasta sauce;
• Worcester sauce;
• Chilli sauce.

Tips for eating out

A discussion on healthy eating at an Ismaili Students' Network event in the UK. Khaleel Ladhani

Sometimes if friends are going out to eat and I don't think my budget can handle it, I'll have a light dinner before I leave home and just get a starter at the restaurant. A lot of starters tend to be fried though, so I might go for things like chicken satay or a chunky veg soup. Or, I might decide to share a main meal. That way I get to spend time with my friends often, without spending my next month's rent.

If you're the type of person who doesn't usually finish everything on the plate, try ordering a starter at restaurants (or a smaller main dish). You'll spend less, and from a nutritional perspective you won't overeat when you're full. Also remember to stick to water rather than high-cost sugary drinks. Focus on taking more sips of water rather than bites of food.

When I'm eating in a group, there's usually someone who tends to keep eating food just because it's in front of them – even if they're not actually hungry anymore. If you can relate, try breaking this habit by physically moving the food away from you, or just placing your napkin on top of your plate to remove temptation.

A friend of mine says she usually asks for a ‘to-go' container at the beginning of a meal and divides her food in half and puts it away; that way there is more to eat the next day and she's not over eating. I suppose the idea is to “buy once, enjoy twice!”

It really is worth trying these tips, because a lot of the food that we eat is out of an unconscious habit. In fact, there is research to show that people who are in the habit of eating popcorn at movies will do so regardless of whether it's fresh or stale. Stopping eating when you're full makes a lot of sense – mindless eating is a sure way to gain weight.