Eating Well on a Student Budget: Cheap Foods That Cover the Basics

When money is tight, food is often the first thing to slip. The good news is that some of the cheapest foods in the supermarket are also some of the most nutritious.

The budget heroes

Oats: porridge for pennies, with fibre and magnesium. Tinned sardines and mackerel: one of the few foods with vitamin D, plus omega-3. Tinned beans, lentils and chickpeas: protein, fibre and magnesium. Frozen vegetables: as nutritious as fresh and they don't go off. Eggs: protein and some vitamin D. Bananas and seasonal fruit: easy snacks.

Three cheap meals

Breakfast: porridge with a sliced banana and a spoon of peanut butter. Lunch: sardines on wholemeal toast with tomatoes. Dinner: a big pot of lentil and vegetable chilli with brown rice, which lasts several days.

Nutrients students often miss

UK survey data suggests many young adults don't get enough fibre (the aim is 30g a day) and some fall short on magnesium. In autumn and winter, almost everyone in the UK needs to think about vitamin D, because the sun is too weak for our skin to make it. The NHS advises considering a 10 microgram supplement from October to March.

Where magnesium fits

Magnesium contributes to a reduction of tiredness and fatigue and to normal energy-yielding metabolism. Oats, beans, nuts, seeds and wholegrains are great sources. If your diet often falls short, a magnesium supplement can top it up. Take 1 to 2 capsules a day with food.

If you're 16 or 17

Talk to a parent, carer or GP before taking any supplement.

Supplements complement a varied, balanced diet. They don't replace meals, sleep or looking after yourself.