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Good nutrition is eating a balanced meal that provides your body with the energy and nutrients it needs to function well.

Benefits of good nutrition include:

• Increased energy and stamina

• Improved sleep and concentration

• Positive impact on your mood and wellbeing

• Helps you to maintain a healthy body weight
• Lowers your risk of developing chronic health risks such as heart disease and cancer

divides the foods we eat and drink into five main groups. Try to choose a variety of different foods from each of the groups to help you get the wide range of nutrients your body needs to stay healthy.

• Fruit and vegetables – Aim for at least 5 portions of a variety each day. Fresh, frozen and canned options all count. Fruit and vegetables provide vitamins, minerals and fibre.
• Starchy carbohydrates – Carbohydrates are one of the body’s main sources of energy. Foods such as potatoes, bread, rice, pasta, oats and cereals fuel your brain, muscles, and help you stay active through daily activities. Choose higher-fibre or wholegrain options where you can.
• Proteins – Beans, pulses, tofu, fish, eggs, meat, nuts, seeds and other protein foods help your body grow and repair itself. Including different protein sources across the week can add variety to your meals.
• Oils & spreads – Unsaturated oils and spreads, nuts, seeds and oily fish such as salmon, mackerel, and sardines provide healthier types of fat. Use oils and spreads in small amounts.
• Dairy and alternatives - Milk, yoghurt, and cheese can provide protein and calcium. Go for lower fat and lower sugar dairy options. If you use plant-based alternatives, look for calcium-fortified options.
• Drinks – Water is the healthiest and cheapest choice. As a general guide, aim for 6-8 glasses a day. You may need more when you are active, unwell or in hot weather. Tea and coffee also count towards your fluid intake but be aware of caffeine and sugar content.

Note that foods and drinks high in fat, salt and sugar should be consumed less often and in smaller amounts. These include chocolate, cakes, biscuits, sugary soft drinks, butter, and ice cream.

provides more information on healthy eating.

Vegetarian or vegan?

Vegetarian and vegan diets can be varied and nutritious. Try to include a range of fruit and vegetables, higher-fibre starchy foods, beans and pulses, nuts and seeds, and suitable dairy or fortified alternatives.

The NHS have more information on  and .

Portion sizes 

Eating the correct sized portion goes hand in hand with eating a healthy diet. Find out more about or get some top tips on .

Eating well can be low cost. It is also about finding healthy and realistic habits that work for you, rather than following a perfect routine.

 

Cooking for one

Cooking for yourself can take some getting used to. Choose ingredients that work across several meals, such as rice, pasta, eggs, frozen vegetables, beans and sauces. Freezing bread, meat or cooked portions can also help reduce waste. You can also make meals easier by keeping a few 'emergency' foods in your cupboard or freezer for days when cooking feels like too much.

Takeaways and eating out

Takeaways can be enjoyed as part of a balanced diet, although they are often higher in salt, unhealthy fats and additives. Get some tips on . 

Food and mood can influence each other. When you are stressed, busy, tired or feeling low, your usual eating habits can change. You might lose your appetite, snack more, skip meals or rely on convenience foods.

• Try not to go for long periods without eating if this leaves you tired, irritable or unable to concentrate.
• There is no single food that can fix your mood, but regular, balanced meals can help you get the energy and nutrients your body needs.
• Keep easy foods available for days when your appetite, time or energy is low.
• Stay hydrated throughout the day.
• Be cautious of strict diets or rules that make eating feel stressful.
• Give yourself permission to enjoy food and eat socially.

If food, eating, weight or body image is affecting how you feel or stopping you from doing things you enjoy, you should speak to someone about it.

For a guide on how your diet can affect your mood, visit . The guide includes healthy eating tips to improve your mental wellbeing. has a more detailed information of how eating can help you have a better mood.

A balanced diet can support your health in many ways, including energy, concentration, digestion, bone health and long-term health. Your nutritional needs can also change depending on your health, medication, activity levels and other circumstances.

If you have a health condition or specific dietary needs, speak to your GP or a registered dietitian for individual advice.

Food allergies and intolerances

Food allergy and food intolerance are different. A food allergy involves the immune system and can sometimes cause a serious reaction. Food intolerance usually affects digestion and can cause symptoms such as bloating, tummy pain or diarrhoea. If you think you may have an allergy or intolerance, speak to a healthcare professional rather than cutting out lots of food without advice.

Here are some tips for managing food allergies at university:

• Let your flatmates know early on that you have a food allergy.
• Be prepared – register with a GP local to you and have an action plan in the event of allergic reaction to food.
• Keep the kitchen safe; cover your food to prevent cross-contamination.
• Always check food labels and tell staff about your allergy when eating out or ordering food.
• During nights out and social events, be mindful of cross-contamination when making or sharing drinks.
• Make sure people you are with know what to do in the event of a food allergic reaction.

Useful links for food allergies and intolerances

Food safety: looking after your leftovers

Living away from home often means becoming responsible for storing, cooking and reheating food yourself. A few simple habits can help:

• Follow storage instructions and check use-by dates.
• Keep your fridge cold enough and avoid leaving perishable food out for long periods.
• Cool cooked food promptly and store leftovers safely.
• Make sure food is thoroughly cooked and piping hot when reheating.
• When in doubt about whether food is safe to eat, check reliable food-safety guidance rather than relying on smell alone.

Looking for simple ideas? Try:

• – these are budget-friendly recipes put together by UoN students
•   

Eating well is about more than what is on your plate. Sometimes food, exercise, weight or body image can start to feel difficult to manage.

You might want to speak to someone if you:

• feel anxious, guilty or distressed about eating
• have strict rules around food
• avoid eating with other people
• feel unable to control your eating
• exercise to compensate for eating
• spend a lot of time thinking about food, weight or body shape

Find out more about eating disorders from  and .

Getting help

You do not need to wait until things become serious before asking for help. Speaking to someone early can make it easier to get the right support. You can:

• speak to your GP. Find a GP local you by visiting .
• book an appointment with a .
• reach out to the if you are living in halls.
• book an appointment with one of the .
• speak to .