BRAIN FOOD
FUEL YOUR FUTURE
Welcome
Hello everyone!
I’m Renee, a third-year Nutrition student at Bath Spa University. I'm excited to share this nutrition handbook specifically designed for university students.
My degree covers a wide range of topics from the basics of how food impacts and interacts with our bodies, to specialised areas such as sports nutrition. The diverse curriculum has given me hands on experiences with specialised equipment and software that I wouldn’t have encountered outside of university.
As a university student myself, I understand the challenges you face. I'm excited to share my knowledge of nutrition, along with my first-hand experience as a student, to help guide you on your journey to good nutrition during your time at university.
Why is health important?
Good nutrition is super important for everyone. A balanced diet empowers our bodies to function at their best, giving us energy that lasts all day.
Good nutrition not only protects us from diet related diseases but also strengthens our bones, supports our hearts, and most importantly for students, keeps our brains sharp and ready to learn. (NHS inform, 2024)
Starting university can be a lot to handle – new places, new faces, events to attend, and, of course, lectures! It can feel overwhelming at times, but staying fuelled with the right nutrition will be a game changer. It will help you stay focused and energised, making your university experience enjoyable and fulfilling.
I'm here to ease your worries, whether you’re just starting out or are already a nutrition pro, this guide can be your goto resource for student health.
I will cover everything, from the fundamentals of nutrition to tips and tricks on food storage, expiration dates, sustainability and even meal and snack inspiration.
This guide is here to help you discover how to nourish yourself for a fantastic time at university.
Let’s dive in!
Health and Nutrition: The Basics
What is Health?
Health is a state of complete physical, mental and social wellness and is critical for all people to maintain to avoid development of diseases. (WHO, 2024)
What is Nutrition?
Nutrition is an important part of health. It encompasses a healthy and balanced diet that contains all food groups (we will get to these later) as well as a physically active lifestyle.
Good nutrition is related to a decreased chance of an individual developing diet-related diseases including ones that affect the heart (cardiovascular diseases), and the ways in which our bodies function (Type 2 Diabetes).
Poor nutrition can also lead to increased risk of obesity which has large links to the development of many other diseases including cancers.
This may seem scary, I know, but it's important to understand why we must maintain a healthy lifestyle through good nutrition to encourage us to strive for health and success within our own lives.
Balanced Diet
What is a balanced diet?
A balanced diet includes a wide range foods in the right amount that contain all the nutrients you need for your body to stay healthy. It should include*:
apples, raspberries, peaches, bananas, pears, blueberries etc. FRUITS
VEGETABLES
carrots, broccoli, green beans, peas, leafy greens etc.
WHOLE GRAINS
brown rice, oats, buckwheat, barley, quinoa etc.
*(NHS, 2022 & Healthline, 2023)
LEGUMES
lentils, pulses, beans, peas, chickpeas, soybeans etc.
NUTS
brazil nuts, almonds, pistachios, hazelnuts, walnuts etc.
PROTEINS
fish, yoghurt, tofu, meats such as pork, lean beef, chicken etc.
You will notice as you read through this booklet that lots of foods and products will overlap into different categories. This may seem confusing, but it's important to understand that this is okay.
Foods and food products will contain more than just one nutrient as well as being a mixture of two categories.
For example, yoghurt (which is a dairy product as it's an animal product) is a good source of protein but also calcium and some other micronutrients. This is what makes a balanced diet so cohesive as you will find many food items are good sources for multiple different things.
CARBOHYDRATES
FATS
Protein Role:
Proteins have many varying roles within the body: from supporting the immune system so we don’t get sick, to keeping muscles and bones healthy. This keeps us strong and mobile.
Protein is vital for students as it allows our developing bodies and brains to grow as well as keeping us protected from the dreaded fresher’s flu!
How much do we need?
Typically adults need around 2000-2500 kcal per day.
The recommendation for protein intake is based on how much each individual weighs.
0.75g of protein per kg of body weight. To work this out for yourself, multiply your bodyweight in kg by 0.75.
Plant-Based
Sources include: Lentils, beans, chickpeas, nuts and seeds, soya, tofu, and Quorn products.
Animal
Sources include: Fish (salmon, tuna, cod, haddock), meat (lean beef, pork) and poultry (chicken, turkey), dairy foods and plant-based alternatives that are fortified with calcium (yoghurt, milk and cheese) and eggs.
(British Nutrition Foundation, 2023)
Carbohydrates
Role:
Carbohydrates are a major source of fuel for the body. They provide our bodies with the energy it requires to carry out the basic functions we need to survive. Carbohydrates are broken down into their simplest forms like glucose, to provide the energy needed for basic metabolic functions.
How much do we need?
Carbohydrates should make up about 50% of our daily calorie intake. For some context this is around 3 to 4 portions of starchy foods per day. Free sugars should make up for no more than 5% of carbohydrate intake.
Starchy Carbs:
Sources include:
Wholegrain bread, rice, pasta
Natural Sugars:
Sources include:
Fruits: apples, pears, raspberries, bananas, milk, yoghurt
These two groups release energy slowly into the body for sustained energy throughout the day. This is crucial for students who have long university days where high attention is required throughout lectures and studies.
Free Sugars:
Sources include:
Sweets, sugar, honey, cakes, biscuits, desserts, chocolate
It's recommended to keep intake of free sugars to a small amount as they're associated with poor dental health, increased obesity and the implications that come with it! However, this doesn't mean you need to cut them out entirely. Food is fuel and these items are often extremely delicious!
Fats
Role:
Fats, like carbohydrates, also provide fuel for our bodies. In addition, fats also enable our bodies to absorb some vitamins (we will get to these later).
Fats are also the source of essential fatty acids that the body needs but can't make itself so must get from food sources.
How much do we need?
The recommended intake for fat should be around 35% for adults. Saturated fats should make up no more than 11% of this intake. This is around 30g per day for men and 20g per day for women. This might look like a handful of nuts, half an avocado, and whatever oils/spread you use on toast, or when cooking.
A quick note to say it can be easy to be influenced by things we see and hear in the media. Whilst it may be suggested to reduce intake of saturated fats, we shouldn't demonise this food source.
Unsaturated fats are essential for the body to provide energy, and the ability to absorb other nutrients. We can't cut this group out of our diets as we NEED it for our basic functions!
There are two different types of fat:
Saturated Fats
Sources include:
Fatty cuts of meats and processed meats such as bacon, sausages, salami, butter, cheese, cream, coconut oil, ice cream, cakes, biscuits, pastries, chocolate. Lots of these products also contain sources of free sugars.
Again, it would therefore be suggested to limit the intake of these foods. But once again, food is fuel, and these can be enjoyed from time to time!
Unsaturated Fats
These are again split into two types:
Monosaturated
Sources include:
Olive and rapeseed spreads and oils, avocados, olives, nuts and seeds (almonds, brazil nuts, sesame seeds) or any spreads make from these nuts.
Polysaturated
Sources include:
Sunflower, corn, spreads and oils, flaxseeds, sunflower seeds, walnuts, pine nuts, oily fish such as salmon, sardine and trout.
Vitamins and Minerals
Role:
There are several different types of vitamins and minerals with varying roles within nutrition. All these vitamins and minerals each play an important role in a balanced diet, so it's important to know what they do and where we can find them within our diet.
Lots of deficiencies can come from a lack of minerals and vitamins that can have adverse effects on the body and its functioning. Key roles include aiding the function of the brain, nervous system, muscles, and heart and blood as well as the structure of bones and teeth.
Lots of foods, especially fruits and vegetables, will contain one or more vitamin and/or mineral, so these micronutrients are easy to get from any healthy balanced diet.
How much do we need?
If you follow a balanced diet including all of the recommendations for the macronutrients, you should meet the recommendations for micronutrient intake!
Water
Role:
Water has many roles within the body including: carrying essential glucose, oxygen and nutrients to all cells, carrying waste products to the kidneys for removal from the body and keeping our skin healthy!
Water also lubricates the joints, allowing us to move with ease and comfort, as well as keeping our eyes moist. It also helps with the movement of our digestive system which allows us to take on board all the micro and macronutrients and digest them so they can be used correctly within the body.
Water also helps in body temperature regulation in the form of sweating (perspiration), which aids in cooling the body when it is hot. This process helps maintain a stable temperature, allowing all bodily functions to occur optimally.
How much do we need?
Adults require around 1.5 to 2 litres of fluid a day! That's about 6-8 glasses of water every 24 hours.
Fluid requirements can vary depending on the level of activity. A higher level of exercise or physical activity can mean someone sweats more. The water lost through sweating must then be replaced!
Urine colour is a good indicator of whether you have had enough or too much fluid. Very light and pale/ clear urine may indicate too much liquid intake, whereas very dark urine indicates the need for more fluid intake. See the urine chart on the next page for more information.
The importance of water in the diet can often go unnoticed and forgotten. Water and good hydration are often considered one of the most important aspects of the diet.
Am I drinking enough water?
Use this urine colour chart to check how hydrated you are. It's important to drink plenty of water every day to stay healthy.
1 to 2: Hydrated
Pale, odourless and plentiful urine usually means that you're well hydrated.
Keep drinking at the same rate
3 to 4: Mildly Dehydrated
Slightly darker yellow urine usually means that you need to drink more water.
Drink a glass of water now.
5 to 6: Dehydrated
Medium-dark yellow urine usually means that you're dehydrated.
Drink 2-3 glasses of water now.
5 to 6: Very Dehydrated
Darker, strong-smelling urine in small amounts can be a sign of dehydration.
Drink a large bottle of water immediately
Important notes:
The colours on this chart should only be used as a guide and shouldn't replace the advice of a health professional. Speak to your doctor if you're concerned about your hydration.
Bear in mind that certain foods, medications and vitamin supplements may alter the colour and odour of your urine, even if you're well hydrated.
The Eatwell Plate
You may have heard of the Eatwell plate before. It's often used in schools. It's a useful tool to refer to when you need a quick reminder of how to achieve a healthy diet day to day.
There are five elements to the Eatwell plate grouping foods into each of these categories. Again, this is an example of where certain food items will cross over depending on which source you look at.
• Fruits and vegetables, starchy carbohydrates and free sugars all fall under the carbohydrate category.
• Proteins and dairy alternatives also fall under the protein category and some dairy and alternatives under the fats.
• Fats of course, fall under the fats category.
Each resource will have its own way of explaining how to achieve a healthy balanced diet. This is just one way of many, but it's important to find what works for you!
Explanation
Fruits and Vegetables:
You should aim for at least five portions per day. These are part of the carbohydrate crew known as the ‘Natural Sugars’.
Starchy Carbohydrates:
This includes bread, rice, pasta and potatoes and should preferably be wholegrain. This should make up around 1/3 of your diet.
Proteins:
This includes items such as meat, fish, eggs, beans and legumes.
Dairy and Alternatives:
This includes milk, yoghurt or plantbased alternatives that are fortified with calcium. This also comes under the protein category and some items may be high in fats too!
Fats and Sugars:
As previously discussed there are two types of fats. Increase the healthier fats (unsaturated) and limit saturated. In addition, free sugar consumption (also in the carbohydrate crew) should also be kept to a minimum.
Sell By, Best Before and Use By: What do they mean?
Sell By Date
The sell by date is a guideline used by retailers to show the last date that a product should be sold.
It's NOT an expiration date but more of a suggestion for shops to manage their own stock. After the sell by date the products are usually okay to consume, but the quality, taste and texture may start to decline.
It would be advisable that if you consume something after the sell by date to check for signs of spoilage by looking and smelling the product before eating. If a product is mouldy or has off colouring and additionally smells foul or ‘gone off’ it would be advisable not to eat the product.
This applies specifically to products like dairy, meat, fruit and vegetables. The quality of a product will remain longer if the product is stored correctly, e.g., in a cool dry place, refrigerated or frozen.
Use By Date
The use by date IS a safety guideline indicating the last date that a product should be consumed for health and safety reasons.
This date is found on perishable items such as dairy, meat and prepared foods.
Best Before Date
The best before date indicates the time where a product is expected to maintain its best quality in terms of its texture, taste and nutritional value.
This again, isn't a safety date however might indicate that the quality of the product isn't at its best. These dates will often be on products such as canned goods, dry foods and frozen food.
After this date, the food might start to lose flavour or texture however, it's generally okay to consume if it has been stored correctly. Again, always check for any signs of spoilage (like the ones mentioned before) before eating the product.
Consuming products after the use by date can pose a risk of foodborne illness, as these items may not be safe to eat.
It's important to follow the use by date to ensure food safety. Unlike best before dates and sell by dates, which focus on quality, the use by date is strictly about safety so if you see this date has passed it would be best to throw away the item rather than consume it.
Sustainability
What does sustainability mean?
Sustainability is the ability to meet the current needs without compromising on future needs. This can be applied globally but also very specifically to subjects such as food/nutrition.
(United Nations, 2024)
Sustainable diet
The dictionary definition of sustainable is ‘to be maintained’. This means that we need to consume a diet that is balanced and healthy but enjoyable for us to be able to maintain it. Looking at diet as a permanent structure rather than a short temporary change to achieve a certain goal will allow you to not only enjoy the foods you eat but maintain a balanced healthy lifestyle.
For a sustainable diet, The British Dietetics Association suggests:
• We cut down on meat and animal produce consumption and aim to increase protein consumption via beans, pulses, legumes, nuts, and seeds.
• In addition, aim to moderate dairy consumption and opt for dairy and animal product alternatives instead that are fortified with calcium.
What does sustainable nutrition look like?
A healthy diet that is sustainable will have limited or low impact on the environment whilst still being beneficial for our health. Sustainable nutrition also takes into consideration cost and accessibility to good nutrition.
• We should aim to increase the consumption of wholegrain starchy carbohydrates and seasonal fruit and vegetables. *As different fruits and vegetables grow better (naturally) at different times of year we should opt for the in season produce available. E.g., during the winter/autumn period vegetables such as squash, pumpkin, cauliflower and carrots.
• Aim to buy food items that are fresh and not plastic wrapped or pre-made or opt for frozen options.
• Finally, we should focus on reducing food waste as much as possible. This means attempting to use every bit of the product that we possibly can as well as using the sell by, best before and use by dates when we shop.
• If food has to be thrown away, aim to ensure this is recycled.
Sustainable shopping
Food shopping can be daunting, especially if this is your first time doing it alone. Here are some tips and tricks that I have picked up over my university years on shopping sustainably not just for the environment but also financially too. As a new student managing money can be extremely difficult and being a student isn't typically a time for financial indulgences.
Tip One: Shop locally, find your nearest supermarket and shop there. If you live in a big city, there will be supermarkets everywhere, trust me! If the shop is within walking distance, then go for it. This not only gets you out and about, increasing physical activity, but also saves you pennies on the transport. You may need to get transport back with all those heavy bags but at least you walked one way.
Tip Two: Don’t be afraid of the ‘wonky’ produce section. Often these products are cheaper as they aren't necessarily aesthetically perfect. These items are just as good so pick these up if you can!
Tip Three: The frozen aisle is your best friend! Aim to pick up as much from here as you can. Frozen vegetables including produce such as diced onions and garlic will be your go to when you need to cook quickly as they're pre-cut and ready to go so you can just whack them in. Additionally, frozen items can be cheaper than fresh produce and last so much longer in your freezer. You can also get lots of fish products frozen and these are often really good value for money. This method of shopping also
helps massively with food waste as frozen items have extremely long shelf lives.
Sustainable cooking
Top Tips for Sustainable Cooking
Meal Prep: Take time each week (e.g., Sunday afternoons) to prepare meals for the week. This helps during busy times and allows you to freeze excess food for days when you don't feel like cooking. It's a cost-effective way to reduce food waste.
Simple Recipes: Look for recipes that require only one or two kitchen appliances to save energy. 'One-Pot' dishes are great for this.
Frozen Produce: Use frozen fruits and vegetables to save time and money. They're often cheaper, pre-cut, and have a long shelf life. Frozen berries are perfect for smoothies or porridge, and frozen vegetables can easily be added to meals.
Air Fryer: Consider investing in an air fryer to save cooking time and energy. Affordable options are available at supermarkets like Lidl and Aldi, especially around the start of the university term. However, all recipes can be made without one, so don't worry if you don't have one.
Most ideas can be meal prepped or cooked with minimal appliances and are packed with nutrients for a healthy, balanced week.
SPECIAL DIETS
Specialised diets cater to various preferences, allergies, intolerances, and beliefs. Don't worry, there are plenty of alternatives available today.
Meat Alternatives:
As a pescatarian, I prefer Quorn™ for its taste and convenience. Other brands include This Isn’t, Beyond Meat, and Linda McCartney. Tofu, soya, and jackfruit are also great options.
While these are processed, healthier protein sources like lentils, beans, peas, broccoli, sweet potatoes, and chickpeas are excellent alternatives.
Dairy Alternatives:
Choose calcium-fortified dairy alternatives. Options include oat, rice, coconut, almond, and cashew milk.
I personally prefer oat milk and dairyfree yogurts like Coco Nut Lab and Alpro for sustainability and taste.
Gluten-Free Options:
Many products are available for gluten-free diets, including reliable brands like Warburtons.
Remember, food is fuel and should be enjoyed. Choose what works best for you. Most supermarkets have an alternative section with a wide range of options.
My recipe section includes many alternative options for you to follow if needed!
Sustainable food storage
Important Reminder!
Use sell-by, use-by, and best before dates as well as your own judgement on the quality of the food. Food packaging will often tell you where food should be stored.
Storage of non-perishable goods:
Items such as pasta, bread, rice and tinned goods can be stored in the cupboard/pantry.
Use by dates will be on the packaging of these items. These items have a much longer shelf-life.
Fruits and vegetables:
Most vegetables keep better refrigerated. Fruits such as grapes, blueberries and raspberries keep well in the fridge.
In addition fruits such as bananas, apples, pears and oranges prefer the counter top - in a fruit bowl!
Meat, fish and poultry:
Raw = stores for 1 to 2 days.
To reduce the spread of bacteria store in the original packaging or in a zip lock bag. The bottom shelf of the fridge is the best place for these items!
Top Tip
The freezer and frozen items are your best friend when it comes to sustainable food storage.
Throughout my time living at university, I found that opting for frozen fruit and vegetables saves so much time when cooking as often these are frozen pre-cut. So you simply need to throw them into your meals.
These items are often great value for money, saving your pennies too!
Dairy items - milk, cheese, yoghurt etc:
Should be stored in the fridge.
Once opened items such as yoghurt, milk and soft cheese can be stored for 1 to 2 weeks.
Harder cheeses tend to last a lot longer - up to 4 weeks.
Recipe Ideas BREAKFAST
Porridge Ingredients
40g oats
230ml milk*
1 banana
1 handful frozen fruit
1 tbsp nut butter
1 tsp honey (or agave)
*or alternative dairy free/ lactose free option
Adaptations
Directions
1. In a microwavable bowl add the oats, milk and frozen fruit.
2. Place in the microwave for 2 ½ to 3 minutes until the oats have combined with the milk and the frozen fruit is warm.
Please note, porridge in the microwave can take a little longer depending on the wattage of your microwave.
You may need to cook for a further 1 minute.
3. Top with 1 tablespoon of nut butter and 1 tsp honey if desired.
Various seeds and nuts can be sprinkled on top for a protein boost.
Any fruit preference can be added to suit you.
Honey can be swapped for agave if preferred.
Milk can be swapped for alternative options.
Nut butter can be removed if preferred.
Eggs on Toast Ingredients
2 eggs
2 slices of bread
1 avocado
1 tbsp butter
Directions
1. Toast the bread in the toaster, once done top with butter.
2. Cook your eggs in any of the following ways and add on the top of the toast once complete.
Poached
1. Fill a pan with boiling water from the kettle.
2. Turn on the hob until the water is at a rolling boil. This is where the water is slightly bubbling and moving but not steaming.
3. Stir the water to create a ‘whirlpool’ in the pan.
4. Crack one egg into the middle of the whirlpool and leave for 2 minutes.
5. Once the two minutes is up remove from the water.
Fried
1. Heat oil/butter in a pan.
2. Crack two eggs into the pan.
3. Once the clear part of the egg has turned white and there is no clear element left of the egg, it's cooked.
Scrambled
1. Crack three eggs into a separate bowl and use a fork to whisk up the yolk and whites.
2. Add the eggs to the pan with a splash of milk.
3. Stir the eggs in the pan until they begin to combine.
4. Once all the liquid from the milk has combined the eggs are cooked.
Adaptations
Bread can be swapped for gluten free options.
Butter can be swapped for a dairy or lactose free alternative.
Yoghurt Bowl
Ingredients
2 and ½ tbsp yoghurt
1 handful of frozen fruit
1 banana
1 tbsp nut butter
1 tsp honey
Adaptations
Directions
1. Grab a bowl and add the yoghurt and frozen fruit.
2. Cut a banana into small pieces and add to the bowl with the yoghurt.
3. Top the fruit and yoghurt with nut butter and honey.
This recipe can also be packed up and taken on the go for those early 9:00 am lectures!
Yoghurt can be swapped out for a dairy or lactose free option. Nut butter can be removed if required or preferred. Fruit can be chosen to suit preferences. Honey can be swapped for a vegan alternative such as agave.
Smoothies
Ingredients
frozen fruit
milk
yoghurt
chia seeds
nut butter
Adaptations
Directions
1. Put all the fruit ingredients in a blender
2. Add the milk to the same level as the fruit
3. Add a tablespoon of yoghurt, a teaspoon of chia seeds and a tablespoon of nut butter
4. Blend until all ingredients are combined into a smooth mix
The milk and yoghurt can be swapped for dairy free alternatives. Nut butter can be removed if preferred or required.
Recipe Ideas LUNCH
Stuffed Pepper
Ingredients
1 pepper (any colour)
150g couscous
50g peas (frozen)
1 stock cube paprika ground pepper
cheddar cheese to sprinkle
Adaptations
Cheese can be swapped for dairy or lactose free alternatives.
Couscous can be swapped for brown rice, quinoa or a gluten free alternative.
Directions
1. Pre heat the oven to 180ºC.
2. Cut the top off of the pepper and remove all the white flesh and seeds from inside of the pepper.
3. Place the pepper in the oven for 10-15 minutes.
4. Whilst the pepper is cooking, cook the couscous by following the instructions of the packet using a stock cube.
5. Add the peas to the couscous once it's cooked for a further 3 minutes. Then add the paprika and a sprinkle of ground pepper.
6. Remove the pepper from the oven and fill with the couscous and peas. Then top with the cheddar cheese.
7. Once complete, place back in the oven for another 15 to 20 minutes until the cheese has melted.
8. Serve with any salad or side of your choice.
Vegetable Tray Bake
Ingredients
40g broccoli
1 sweet potato
1 courgette
20g Quorn pieces
1 tsp paprika
1 tbsp of olive oil
a pinch of salt and pepper
60g rice or 75g pasta
Adaptations
Quorn pieces are a vegetarian option however chicken is a good alternative if preferred.
Any vegetable of choice can be added.
Rice or pasta can be used depending on preference.
This can be prepped at the start of the week and can also be used as lunches using the leftovers.
Directions
1. Preheat the oven to 180ºC.
2. Cut the sweet potato and courgette into cubes and add to a baking tray.
3. Add broccoli to the tray (use frozen for a cheaper, more sustainable option).
4. Add oil, salt, pepper, paprika.
5. Bake in the oven for 25 minutes, then toss the vegetables to evenly cook. Cook for a further 10-15 minutes but keep checking the vegetables so they don't burn.
6. Whilst this is baking, cook the pasta or rice.
7. Once cooked, add a portion to the bowl with the rice or pasta.
Super Greens Soup
Ingredients
1 tbsp olive oil
½ onion
2 cloves of garlic
½ ground turmeric
½ ground coriander (optional)
200g frozen broccoli florets
50g frozen peas
50g winter greens
50g frozen spinach
1 vegetable stock cube
Directions
1. Heat the oil in a large saucepan over medium heat and fry the onion for 8-10 minutes until soft.
2. Add the garlic, turmeric, and ground coriander, and fry for another minute.
3. Add the broccoli, frozen peas, spinach, winter greens, vegetable stock cube, and 500ml of water. Bring to a boil, then simmer for 15 minutes until the vegetables are soft. Season to taste.
4. Stir in the lemon juice and coriander leaves, then remove from heat and blend the soup until smooth using a hand blender. Check the seasoning and divide between two airtight containers.
Recipe Ideas DINNER
Lasagne Ingredients
1 onion diced
2 cloves of garlic diced
400g lean mince or alternative
400g passata
25g butter
15g plain flour
300ml milk
30g cheese (of your choice)*
200g lasagne sheets
½ tsp dried oregano
Directions
1. To make the meat sauce, heat a large frying pan over medium heat and spray with low-cal oil. Fry the onion and garlic for 8-10 minutes until softened. Add the mince and fry for 7-10 minutes until browned. Stir in the passata, Worcestershire sauce, and 100ml of water. Bring to a boil, then simmer for 15 minutes until the liquid reduces. Sprinkle with chopped basil and season.
2. To make the béchamel sauce, melt the butter in a small saucepan over low heat.
Add the plain flour, whisking for 1-2 minutes until combined.
Gradually whisk in the milk until you have a glossy sauce.
Add 15g of cheese, whisking constantly until the sauce thickens.
3. Preheat the oven to 200°C. In an ovenproof baking dish, layer the ragù, fresh lasagne sheets, and béchamel sauce.
Repeat this step twice.
4. Sprinkle the remaining cheese and dried oregano on top.
Bake in the centre of the oven for 30-40 minutes until the lasagne is hot and the cheese is golden and bubbling.
Allow to cool completely before slicing into four portions.
*If vegetarian, check for suitability when purchasing.
Garlic and kale pasta
Ingredients
250g chicken
½ tbsp garlic powder
1 tbsp olive oil
120g wholegrain spaghetti
10g unsalted butter
60g kale
20g cheese of your choice
Directions
1. Heat the olive oil in a frying pan over medium-high heat. Fry the chicken for 1 minute on each side to seal, then wrap in foil and cook in the oven for 20 minutes.
2. Bring a large pan of salted water to a boil. Add the spaghetti and cook for 1 minute less than the packet instructions for al dente. Reserve 1 cup of pasta water, then drain.
3. Finely chop the garlic. Melt the butter in a saucepan over low heat, add the garlic, and cook for 1-2 minutes, stirring continuously. If using mushrooms, sauté them with the garlic for 4-5 minutes.
4. Steam the kale for 1-2 minutes (using a steamer or microwave).
5. Mix the spaghetti into the garlic sauce, adding 2-3 tablespoons of pasta water to loosen. Cut the cooked chicken into bite-sized pieces and add to the pasta along with the kale. Divide between two airtight containers and sprinkle with Parmesan cheese and parsley. This will keep in the fridge for up to 3 days.
References for further information:
BRITISH DIETETICS ASSOCIATION
Carbohydrates: www.bda.uk.com/resource/carbohydrates.html
The Importance of Hydration: www.bda.uk.com/resource/the-importance-of-hydration.html
Sustainable Diets: www.bda.uk.com/food-health/your-health/sustainable-diets.html
Protein: www.nutrition.org.uk/nutritional-information/protein/ Fat: www.nutrition.org.uk/nutritional-information/fat/
Vitamins and Minerals: www.nutrition.org.uk/nutritional-information/vitamins-and-minerals/ Nutrition Requirements: www.nutrition.org.uk/media/nmmewdug/nutrition-requirements.pdf
Starchy Foods: www.nutrition.org.uk/nutritional-information/starchy-foods/ Eating Sustainably: www.nutrition.org.uk/creating-a-healthy-diet/eating-sustainably/ Nutrition for Students: www.nutrition.org.uk/nutrition-for/students/
NHS
Food and Nutrition: www.nhsinform.scot/healthy-living/food-and-nutrition/ Eating a balanced diet: www.nhs.uk/live-well/eat-well/how-to-eat-a-balanced-diet/eating-a-balanced-diet/ Overview –Vitamins and Minerals: www.nhs.uk/conditions/vitamins-and-minerals/
OUR MENTAL HEALTH
References accurate at the time of printing
Unlocking the Food-Mood Connection: How Your Diet Shaped Mental Health: www.ourmental.health/nutrition-mental-health/ unlocking-the-food-mood-connection-how-your-diet-shapes-mental-health
World Health Organisation (WHO)
Health and Well-Being: www.who.int/data/gho/data/major-themes/health-and-well-being
