Between lectures, assignments, making new friends, socialising, and maybe living away from home for the first time, third-level education can mean a big change in routine, and one that means eating habits might slip down the priority list for some new students.
However, with a little planning, safe and healthy eating on a student budget doesn’t have to be expensive or complicated.
As third-level students begin the new college year, Safefood is providing advice and answering questions to help keep you nourished, keep your energy levels up, make your food budget go further, and enjoy safe and healthy meals.
What foods are worth keeping in the cupboard?
Start with the basics that are affordable and last well in your kitchen cupboard. Porridge oats will set you up for a great start to the day. Pasta and rice are quick and easy to cook. Wholegrain varieties can also add more fibre to your diet, but check the cooking times as they can take a little longer. Tinned fruit and vegetables are also a handy, affordable option to store. Tinned tomatoes are useful for sauces and can be added to meat and vegetables. Beans and lentils are inexpensive sources of protein, which is essential for building and repairing your muscles. Potatoes are another useful staple and can be baked with different toppings. A great way to add flavour and variety to your meals is to add herbs and spices.
Is frozen food a good option?
Yes, definitely. Frozen vegetables can be just as nutritious as fresh vegetables and last longer. Add them to rice, noodles or a stir-fry. You can also add a beaten egg for extra protein.
Frozen meat, fish and meat-free substitutes can also be useful freezer staples.
How can I spend less on meals?
Buying large bags of rice and pasta can be cheaper. Weighing or measuring each portion can also help reduce food waste.
Mince is an affordable and versatile option. You can use it in recipes such as shepherd's pie, chilli con carne and spaghetti bolognese. For a leaner option, you can try low fat beef or turkey mince.
Because harmful bacteria can be mixed throughout minced meat, always cook it thoroughly until it is piping hot throughout, with no pink meat remaining and the juices are clear. There’s lots of tasty mince recipes and advice on how to cook it on the Safefood website, www.safefood.net/recipes
Aim to eat red meat no more than two or three times a week. You can also have chicken, fish, eggs, beans or lentils to get variety into your diet during the week. Bringing a packed lunch with you can also save money. You could include foods such as vegetables and hummus and bring a water bottle to stay hydrated.
Should I buy food that is close to its use by date?
When buying food, check whether the label has a “use by” or a “best before” date.
A use by date is a deadline when it comes to food safety: do not eat food after this date, even if it looks or smells fine. If you do not think you will use the food in time, you can freeze it on or before the use by date as long as the label confirms it is suitable for home-freezing.
A best before date is all about food quality, so food may still be safe after this date if it has been stored correctly and the packaging is intact.
To safely defrost meat or poultry, put it on a plate, covered and away from other foods on the bottom shelf of your fridge. When frozen meat or poultry thaws, liquid can come out, which can spread bacteria to any food, plates or surfaces that it touches.
Make sure it is completely thawed before you cook it – you can check whether it feels frozen by using a fork or skewer. Allow at least 24 hours for every 2kg to 2.5kg. If meat or poultry is still partly frozen when you start to cook, it will cook more slowly and might not reach a high enough temperature to kill harmful bacteria.
Do not refreeze thawed meat or poultry and cook it within 24 hours of defrosting. If you defrost raw meat or poultry and then cook it, you can freeze that cooked food again. Never reheat cooked foods more than once.
Avoid food waste
Soup is an easy way to use up vegetables in your fridge. Cook them in stock until tender, then blend until smooth. For a chunkier soup, blend only some of the vegetables. To add protein, just add some tinned lentils, chickpeas or beans then heat through and serve. You can find recipe ideas on the Safefood website.
What can I do with leftovers?
Cool leftovers quickly, cover them and place them in the fridge within two hours of cooking. Use leftovers within three days. Reheat them only once and make sure they are steaming hot throughout before eating. Here’s more on doing a leftover-makeover.
You can also freeze some fruit before it goes off. Or peel and chop it and then use it in smoothies. If you use frozen pre-packaged berries from a supermarket, boil them for one minute and allow to cool first.
What about coffee between lectures?
Buying coffee or tea every day can quickly add up in your weekly budget, so why not bring your own instead? Too much caffeine can affect your sleep. For healthy adults, up to 400 mg of caffeine over 24 hours is safe. One cup of brewed coffee contains 111 mg. Staying hydrated means you are less likely to feel tired and unable to concentrate. So try to drink plenty of water and bring your own in a reusable bottle.
How can I make simple food taste better?
Stock cubes can add flavour to rice and other dishes. Look for reduced salt options. Sauces and pastes such as Worcestershire sauce, Tabasco, soya sauce, Sriracha, Thai green curry paste and harissa can also change the flavour of simple meals. Again, choose reduced salt options where possible. Use small amounts and taste them before adding more. Herbs and spices can really pack a flavour punch and lift any meal.
How can we make a shared kitchen work?
Talk to your housemates about food, cleaning and what you share. Keep worktops, chopping boards and utensils thoroughly clean, particularly after preparing raw meat, poultry or fish. A good scrub with hot water and washing up liquid is recommended.
Keep raw meat and poultry on a covered plate on the bottom shelf of the fridge so that juices cannot drip onto other foods. Keep the fridge at 5°C or below and do not overfill it, as cold air needs to circulate to keep food properly chilled.
If someone in your home has a food allergy or intolerance, take care to avoid cross contamination and check ingredients before sharing or ordering food.
Finally, plan around the kitchen space you have. Sharing ingredients, cooking together or agreeing different cooking nights can save space, time and money.
