Budgeting

Being a student isn’t cheap. It requires that you balance what you are going to spend money on. Sometimes you need to do this on a daily basis and this requires compromises. For many students one of these compromises is nutrition, but it doesn’t have to be.

Eating and shopping on a budget can be stressful – especially if you aren’t getting the balance of the 5 food groups that we talked about in the earlier posts in the blog – but it doesn’t have to be. This can be a fun process, but requires a few skills and an eye for a bargain.

One thing students should look at before deciding on which store is whether the store has specials. Most major grocery chains post their flyers with specials online. Some chains offer a student discount – but be wary this may be at a chain that has a higher ‘markup’ (i.e. higher overall prices). One store in the general area of the university I attend has a 10% discount on Tuesdays for students.

Most students can't get specials from every store on a weekly basis (due to limited transportation and time) – You need to choose the store that fits your budget depending on the things that you need. So don’t go to one store just because two items are on sale if everything else you are going to buy cost more than another store. Be smart! (If you have a roommate going to another store ask them to pick up one of the specials there for you if you are not going there)

Some other tricks even before you get to the store: eat before you get to a grocery store; you’ll have fewer impulse buys – and make a list before you get there. Try as much as you can to stick to a list – it will prevent forgetting to buy things you need.

Sometimes living on a budget means changing the way you eat but this doesn’t take away your options of having balanced meals.. There are ways to eat from each of the 5 food groups on a budget.

Here are some tips for cheap ways to eat from each of the food groups:

Grains

Brown rice, multigrain/wheat pasta, wheat bread/pita are all frugal sources of grains. Grains are usually items that aren’t hard for students to get on a budget

Fruits and Vegetables

Getting fruits and veggies on a budget requires a little ingenuity. Try to aim for fresh fruits and veggies that are in season – they will be cheaper. Look around the produce section (or ask staff) they usually have fruits that are less aesthetically appealing (bruised or off color) that still taste great but are sold at a massive discount. You might have to forgo fresh produce and opt for frozen or canned veggies and fruits. These have the same nutritional value as fresh produce, but might require some inventive recipes to make them a bit more palatable. Frozen fruits are great in smoothies but you will need a blender. In particular canned vegetables are excellent sources of fiber and vitamins.

What's in your kitchen?

The first step to getting yourself on track to eating healthy is knowing and having the essentials. Is your pantry packed with Kraft Dinner, chips and other high sodium foods? It’s time to learn the ins and outs of eating healthy. Here are the essentials to allow you to whip up a nutritious meal no matter how busy you are.

Firstly you need to cut the crap.

C carbonated drinks

R refined sugar

A artificial sweeteners

P processed food

Baby spinach is nutrient rich and can be used in a variety of meals from smoothies, salads, and soups to pastas. It is fat free and is a good source of iron, vitamin A and vitamin C. Vitamin A is important for healthy vision, skin and bone health.²

Stocking up on fruits is great for easy on the go snacks that are nutritious. Fruits provide nutrients that are vital for the body’s function. Fiber from fruit reduces blood cholesterol and may lower risk of heart disease. Also, it helps regulate bowels, reducing constipation.³

Greek yogurt is a great staple for breakfasts, it can be added to smoothies or used with fruits and granola. It can also be used as a healthy alternative to mayonnaise and sour cream.

Various nuts have omega-3 and omega-6, minerals and vitamin E. What’s the hype about omega? Research studies have found that omega rich diet supports heart health and lowers the rate of deaths from heart disease. Nuts are an easy snack or can be used as topping for meals.⁴

Benefits of Good Nutrition

Good nutrition provides multiple benefits. It helps all the systems of the body to function optimally for a lifetime. It aids in physical and mental well being by providing energy, promoting sound sleep and providing the body all necessary nutrients to stay healthy. Opting for a balanced, adequate and varied diet is an important step towards a happy and healthy lifestyle (WHO). Healthy diets can also contribute to an adequate body weight. Proper nutrition doesn’t mean starving yourself, but instead means eating a diet balanced in lean proteins, carbs and fats.

Heart Health

A diet low in fats, cholesterol and sodium lowers the risk of heart disease. The types of fat in the diet play a major role in the level of risk. Saturated and trans fats -commonly found in red meats, fried foods, coconut oils, palm oils, margarines and packaged snack foods - increase the risk and should be avoided. Diets that reduce risk of heart disease are rich in fruits, vegetables, whole grains and low-fat dairy. Aim for four to five servings of fruits and four to five servings of vegetables per day.

Bone and Teeth Strength

A diet rich in calcium keeps bones and teeth strong and helps prevent bone loss associated with osteoporosis. Low-fat dairy products, such as milk, cheese and yogurt; dark green vegetables, such as broccoli; and fortified foods, such as soy products, fruit juices and cereals are good sources of calcium. The Centers for Disease Control and Prevention recommends 1,000 milligrams of calcium daily for average adults ages 19 to 50. Vitamin D helps your body absorb calcium; choose products fortified with vitamin D to balance your nutrition.

Energy

Increased energy levels are the immediate benefits of switching to a healthy diet. Eliminating excess fats, sugars and refined carbohydrates help to prevent blood sugar fluctuations. Examples of refined carbohydrates include candy and white breads. Unprocessed carbohydrates including whole grains, fruits and vegetables are most nutritious. This allows you to maintain steady blood sugar and constant energy levels as a result. Small, frequent meals also help maintain energy. In addition, eating a healthy breakfast helps keep you energized throughout the day. The American Council on Exercise recommends breakfasts, such as oatmeal with fruit, or a light sandwich.

5 Reasons why eating healthy is something you can do

          
            

1) Save money
We know you’ve heard a lot of people say that eating healthy is expensive. But guess what, eating out at the university food court is way tougher on you wallet. Being a student means living on a budget, and since your OSAP loans will only take you so far, why not save money AND eat healthy!

2) Time efficient recipes

Think cooking is time consuming? Think again, not all meals have to be banquets. We can show you lots of fast and easy to make recipes that will have your food ready well before you make the trek to a campus foodcourt. Plus it’s a long cold walk, use the extra time to catch up on your social media from the comfort of your warm room.

3) Cooking is easy!

There are tons of easy to prepare recipes that don’t require you to have Martha Stewart genes. You CAN do it! Stay tuned to our blog and let us teach you along the way. You’re gonna have to learn to cook at some point in time, why not start now?

Do you know your food groups?

It is Sunday night and you have a million things due this week.  You have to finish a paper by tomorrow, hand in an assignment by Wednesday and a presentation on Thursday.  As you are organizing your schedule in your head you realize that your stomach is grumbling. You end up having an inner debate with yourself on whether you should try and make something for dinner or go to the nearest take out place which has no healthy options.  You decide that there is no time to make dinner and bundle up to go grab take-out.  Sounds familiar? This is the reality of many University students.  We are busy so we assume we do not have enough time to cook healthy meals for ourselves.  Eating out is not necessarily unhealthy if you’re aware of what you are putting in your body.  Poor nutrition is one of the biggest health issues we face as a society (Goel, 2006).  Selecting proper nutritious food for your body will have long-term effects for your health reducing the risk of cardiovascular disease, some types of cancer and diabetes (Nicklas et al., 2001).  In order to become mindful of what we eat, let’s review the Canada’s food guide.

          

     Vegetables and fruit

     A diet that is rich in vegetables and fruit can be of benefit when by reducing the risk of cardiovascular diseases and some types of cancers (Health Canada, 2011). They are low in calories and fat. Vegetables and fruit contain important nutrients such as carbohydrates, fibre, folate, vitamin B6, C, A, magnesium and potassium. Their role for human health is prominent, and Canada's Food guide emphasizes the importance of roles played by the nutrients in vegetables and fruit. The nutrients work together to provide overall health benefit (Health Canada, 2011).

     

•          Recommending serving size for students aged 14-18:  females 7;  males 8 (Health Canada, 2011).
•          Recommending serving size for students aged 19-50:  females 7-8;  males 8-10 (Health Canada, 2011).

       *these are different examples of 1 serving size

Grain Products

     Grain products are a great source of fibre and low in fat.  This food group will help you to feel satisfied and also assist in reducing the risk of cardiovascular disease (Health Canada, 2011). Grain products contain carbohydrates, fibre, thiamin, riboflavin, niacin, folate, iron, zinc, magnesium and potassium. Whole grains are better because they retain the outermost layer which is the source of fibre, so try to eat whole grains instead. i.e. brown rice, millet, quinoa, spelt, whole oats/ oatmeal, whole grain wheat and while rice. It is also important to be mindful of what else is going inside your food other than the grain. Try to limit grain products that are high in fat, sugar and salt (Health Canada, 2011).

      

•         Recommending serving size for students aged 14-18:  females 6;  males 7 (Health Canada, 2011)
•         Recommending serving size for students aged 19-50:  females 7-8;  males 8-10 (Health Canada, 2011).