Cooking and Healthy Eating
On this page you can find tips about healthy eating and cooking.
There are some exciting recipe collections, ideal for students, online:
- How to survive as a student – basic recipes – BBC goodfood
- BBC goodfood – student recipe collection
- Jamie Oliver’s Cheap and Cheerful Recipes
- The Independent: 23 cheap and easy recipes for new university students
- NHS Healthy Recipes
UniLife Recipe Collection
You can also download the recipes below, which were originally produced by Public Health Wales for students, several years ago.
Simple Meals and Snacks
Also have a look at the Students’ Union’s videos below:
Food sold on University of South Wales campuses is covered by the University’s Nutrition Policy.
Eating healthily is not expensive. It can be cheaper and more nutritious to buy basic ingredients and make your own meals.
- Buy unbranded products at supermarkets
- Use discount shops and low price food retailers
- Shop around at local grocers and markets
- Avoid wastage by planning your meals
For more tips on keeping costs low, visit the Student Money Advice Team’s Managing Your Money pages.
To make sure you’ve got enough energy, vitamins and nutrients you need to have a balanced diet.
A third of your diet should be starchy carbs like porridge, bread, potatoes, pasta and rice – these are your best source of energy and will make you feel fuller for longer, as well as having less calories per gram than fat or protein.
Another third of your diet should be fruit and veg. They’re packed with vitamins and fibre. It doesn’t matter if your fruit and veg are fresh, frozen or tinned.
A sixth of your diet should be protein such as (low-fat) meat, fish or vegetarian sources of protein like beans, lentils and eggs.
The final sixth should be calcium-rich foods – for example dairy products like milk, cheese and yoghurt. If you are vegan, use vegan milk alternatives, oranges, leafy greens such as cabbage, rocket and kale, and/or nut-based products.
The most important meal of the day
Don’t skip breakfast – it helps give us the energy we need to face the day. Research shows that eating breakfast can help people control their weight.
The healthiest diet in the world won’t protect you from food poisoning if your kitchen is a biohazard zone. The key to staying safe is:
- Cleaning – Your hands, the surface areas and the tools you use.
- Chilling – Keep raw meats on a low shelf to prevent anything dripping onto other food.
- Cross-contamination – Bringing raw meat into contact with ingredients that won’t be cooked is a bad idea, as is using the same knives and chopping boards for both. Cross-contamination is one of the most common causes of food poisoning. Never wash raw chicken as this spreads bacteria around your kitchen. Cook straight from the packaging.
- Cooking – Cooking your food properly so it’s piping hot all the way through will kill any germs. This also applies to re-heating leftovers.
Also keep in mind:
- The Use by date tells you what date you should use something by.
- The best before date is more flexible. Although the food might not taste as good after the date, it is unlikely to make you ill.
- Furry food: Don’t eat it. Even if you have chopped the furry bit off. Moulds and other fungi produce invisible toxins, which can penetrate the rest of the food and make you ill.
- If you drop your food on the floor, even just for a fraction of a second, it will be covered in bacteria and unsafe to eat unless you cook it or wash it thoroughly.
The NHS have some excellent advice in the Food and diet section of their site.
Public Health Wales have a guide to eating well for little money.
The FSA has helpfully created a wide variety of recipes aimed especially at inexperienced chefs. With their permission, we’ve included the recipes as downloadable documents on this page.