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Practical guidance on healthy eating for energy, focus, mood, and long-term health.

Eating well doesn’t have to be complicated. Start by including protein in every meal - it keeps you full for longer and supports muscle and brain function. Aim for a rainbow on your plate, adding fruits and vegetables of different colours to cover a wide range of vitamins and antioxidants. Choose whole foods like oats, nuts, beans and wholegrain bread over ultra-processed snacks to keep your energy steady throughout the day. Practise mindful eating - slow down, notice textures and flavours, and give your body time to signal when it’s satisfied. And finally, stay hydrated, as even mild dehydration can affect mood, focus and digestion.

Recipe Book with student recipes!

Eating a healthy, balanced diet helps you feel better day-to-day and supports your long-term health. Cooking doesn't have to be stressful - check out our student recipe book with diverse and easy meals.

Benefits of a healthy diet include:

  • Increased energy and stamina
  • Improved sleep and concentration
  • Positive impact on mood and wellbeing
  • Healthy body weight maintenance
  • Lower risk of some chronic conditions

 

Recipe Book HealthyU image
 

 

What makes a healthy diet?

groups foods into five categories. Aim for variety across groups to cover the nutrients your body needs.

  • Fruit & vegetables: at least 5 portions daily
  • Starchy carbohydrates: prefer wholegrain/higher fibre; keep added fat, salt, sugar lower
  • Oils & spreads: choose unsaturated; use small amounts
  • Dairy & alternatives: choose lower-fat, lower-sugar options
  • Proteins: more beans/pulses; 2 portions of sustainably sourced fish weekly (1 oily); reduce red/processed meat

More on healthy eating: . For student-focused guidance, see the .

 
HealthyU recipes & top tips

Easy, student-friendly recipes (including a demo by chef Sat Bains) and useful resources:

  • BBC Good Food:

Top tips for healthy meals: Get portions right—see and .

 
Takeaways

Occasional takeaways are fine, but they often contain more salt, unhealthy fats, additives and calories than home-cooked meals. Try these: .

 
BMI (healthy weight)

Use the to estimate whether your weight is healthy for your height. Guidance on and is also available.

 
Emotions and eating

Diet can influence mood. See for tips that support mental wellbeing.

If you’re experiencing distress around eating (strict rituals, excessive exercise, frequent comfort eating), please seek support: your GP/Practice Nurse, the or the .

 
Diet and cancer

Keeping a healthy weight and balanced diet can help reduce the risk of some cancers. Learn more:

See the and related resources.

 
Getting help
  • – national information on eating disorders