What You Eat is Important

To enjoy life to the full (and to help the brain cells work), a healthy diet is vital. You need a balance made up of the following food groups:

• At least five portions of fruit and vegetables a day (that doesn’t include potatoes). You need them for vitamins, minerals, fibre and general well-being. Many are also cheap, which helps a lot. Eat them cooked or raw, canned, frozen or fresh.
• TIP: Market stalls are likely to be cheaper than the supermarket for fresh produce. If you are buying in a supermarket look for economy ranges or buy loose rather than pre-packed – it’s cheaper.
• Loads of starchy foods (complex carbohydrates) for energy and to fill you up. At least half of what you eat should come from bread, potatoes, rice, pasta and breakfast cereals (wholegrain varieties such as muesli, porridge oats, Weetabix or Shredded Wheat rather than sugary ones). They provide slowrelease energy to keep you sustained both in body and mind!
• TIP: Buy supermarket own brands – they’re much cheaper.
• At least two portions of protein a day for body growth and repair. Best found in meat, poultry, fish, eggs, dairy products such as cheese, milk and yoghurt, pulses (dried peas, beans and lentils, including baked beans in tomato sauce) and vegetable protein such as tofu, TVP (like dried soya mince) and Quorn. Avocados and bananas are also good sources.
• TIP: Cheap cuts of meat are just as good for you as expensive ones and all species of fish are equally nutritious, regardless of cost. But if you go for economy ranges of, say, sausages, they are likely to contain a lot of rusk filler and be fattier with less actual meat than a good quality one. Read the labels to be sure what you are buying. You will probably enjoy them more and feel just as full after two good sausages as four economy ones – and they’re better for you!
• A very little fat – essential for body warmth and energy, BUT you don’t need masses of extra butter or margarine or loads of oil for frying. You get most of what you need naturally in other foods, such as dairy products, meat and cereals, so have only a scraping of butter or margarine on bread, use the minimum amount of oil for cooking (drain well before eating) and grill rather than deepfry foods where possible.
• TIP: Avoid too many takeaways and ready meals. Not only are they expensive, they’re also high in fat, salt and sugar.