Featuring: Specialist Young Peoples dietitian Anne Fyfe
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November/ December
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Christmas is coming
Festive fun desserts can be found on page 16 onwards 2
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T AL KcNG F aaD STARTER Eat Well With Anne
What Do You Eat?
Your guide to eating well for less with specialist We’ve been talking to you to find out your young peoples dietitian Anne Fyfe. daily eating routines and habits.
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MAIN Whats’s For Breakfast?
Easy Meals for Students
The importance of starting your day right.
Easy, cheap, tasty recipes for you to try.
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The Do’s and Dont’s of Supermarket Shopping Your guide to supermarket shopping on a budget. Page 12
On The Go
DESSERT
Christmas Gifts
Aberdeen Exclusive - Where to eat and where not to eat in the granite city.
Easy to make festive desserts.
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EAT WELL WITH ANNE
Specialist adolescent dietitian and mum to three students Anne Fyfe has seen it all when it comes to young peoples eating habits. We caught up with her to find out the ins and outs of student dieting and healthy eating.
Although it maybe cliché, she stressed that the most important thing is to maintain a balanced diet by following the eatwell plate measurements combined with an active lifestyle. “The eatwell plate is great and should be thought about when meal planning, Try to follow the quantities and balances suggested in the eatwell plate all the way from your shopping trolley to your plate!”
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Carbs “Carbs are an important part of a healthy diet and should be roughly a third of the food we eat. Students should try to aim to include at least one starchy food with each meal. For example start the day with some cereal, a sandwich at lunch and then potatoes/rice/ pasta for dinner. For those dieting don’t skip carbs. It’s a myth that carbs are fattening, gram for gram they contain half the calories of fat. If possible try and choose wholegrain food as these foods contain more fibre and are digested slower so you stay fuller for longer. Meaning no more expensive, unhealthy snacks!
Fruit and Vegetables You’ve heard it all before. 5 A DAY. Like carbs we should be aiming for fruit and veg to make up a third of what we eat each day. Remember its not just simple pieces of fruit like 5 apples a day. Vary it up with juices, fresh, frozen and tinned fruit and veg. Keep count of how many portions your having each day and your more likely to reach your target!
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Meats, Fish, Eggs and Beans These foods provide a great source of protein, vitamins and minerals. You should be aiming to eat some food from this group every day. There may be temptation to score them off your shopping list because of the price but don’t. If money is tight remember you can always buy frozen meats at a cheaper
Fat Fat is an important part of our diet. It is important that we allow ourselves to have some natural fats like in cheese and spreads. Try stay away from eating biscuits and cakes as they are high in sugar although the odd one every now and then wouldn’t hurt.
Milk and Dairy You’ve all seen the adverts. Drink your milk to grow strong bones. They’re correct, dairy products are high in calcium and protein which WILL make you stronger. Aim to have some cheese, yogurt or milk everyday.
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What do YOU eat?
We’ve been talking to you to find out your eating habits, patterns and confessions.
Jack Briggs, 20 year old Gabriel Antoniazzi, 18 year 2nd year Engineering student old 2nd year journalism
Harry Rigg, 19 year old 1st year law student
Jack’s a very busy student who doesnt have time to worry about thinking what to have to eat each day. His meal plans consit of contantly repeating what he has to eat each day.
Gabs is even more busy than Jack. He works at pizza express, plays for the uni football team and is a representative sports club member. He is always on the go and rarely cooks.
“I don’t have time to cook anything adventureous or new so i just stick with what I know”.
“I eat out most of the time. I’ve never been able to eat in the morning so i always just skip breakfast. I buy lunch at uni or afterwards and whenever I work I get a free pizza or salad. On the days I don’t work I will cook pasta or go to my parents house for tea. I don’t mind cooking, it’s just I can’t stand washing up afterwards. ”
Harry is in first year and has alot of time on his hands as he doesn’t play any sport or work. He says he goes to nandos at least 3 times a week. His favourite cooking ingredient: Nandos sauce.
Jack’s meal plan: Breakfast: Bowl of Alpen museli and scrambled eggs. Lunch: Tuna sandwhich and banana Dinner: Oven cooked chicken with rice and roasted or steamed veg.
Anne’s Analysis Anne’s Analysis “Repeating each meal allows Jack to buy in bulk of the ingredients he needs online saving him time and money. He is eating proportionally to the eatwell plate which is good. However repeating the same meals over and over again offers little balance and variety.”
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“Skipping breakfast is never a good idea.Eating breakfast gives you essential energy, fibre and nutrients to replace what your body has used up during the night. Eating out is also expensive, buying ingredients from the supermaket and preparing meals at home is a much more cost effective way of eating.”
“If I am not at nandos I will bring nandos to me.I add nandos sauce to everything at home. Meat, fish, pizza, pasta, anything. My favourite is lemon and herb, I go through at least 2 full bottles a week”.
Anne’s Analysis “Adding sauces to a meal does give extra flavour and can make a meal taste better. However sauces contain a lot of hidden calories and fat. Eating out is very expensive and it’s only a matter of time before he gets sick of Nandos”.
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Jack’s favouite way to start the day
A typical lunch out for Gabs
One of Harry’s three Nandos a week
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What’s for breakfast?
Breakfast is the most importand meal of the day. But Why? It’s important all students get up and have breakfast before going to uni. Eating breakfast benefitsyou in a number of ways” 1. Replemishes your energy levels and nutrients and fibre lost overnight whilst sleeping. 2. Improves concentration levels 3. Improves your mood in the morning 4. Controls appetite and body weight 5. Reduces cholesterol levels 6. Reduces temptation to snack on less healthy foods later in the morning.
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What if I am not hungry?
What should I have?
Even if you aren’t hungry it is important to still try and eat something. A piece of fruit, a handful of nuts or a yogurt are all good options if you don’t fancy eating.
What’s best is a breakfast containing slow-release starchy carbohydrates. Cereals and bread will provide this and will mean your energy levels remain high up till lunch. Yogurts, milk and cheeses are also good aswell as protein. Eggs are a great as they add variety. Poached, scrambled or fried. It’s your decision.
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Easy Meals for Students
Turn over to find some easy to make, cheap and tasty homecooked student meals. 9
T AL KcNG F aaD Spaghetti Bolognese Spagetti Bolognese is a classic student favourite. Its relatively easy to make, high in protein and carbs and is perfect for sharing with friends or storing and re-using. The ingredients are easy to obtain and cheap too. Give it a try!
What you need: • 1tbsp of olive oil • a chopped oniom • a greated carrot • 1tbsp of olive oil • a clove of garlic • 400g of spaghetti pasta • a tin of chopped tomatoes • 2tbsp of tomato pure • 500g of mince meat
TOP TIP:
Step One: Add olive oil to a pan and sizzle on a medium heat. Add the chopped onion and gently fry for 5 mins. Add the mince and cook until brown. On a separate hob start boiling water for the pasta.
Step 4: Once the spaghetti is ready drain it in a sieve and add it into the pan with the sauce and give it a good stir. Sprinkle with parmesan, serve and enjoy!
Step Two: Add the tin of chopped tomatoes, tomato puree, crushed garlic, carrott and any other herbs or spices you fancy using. Lower the heat, place a lid on top and simmer for 30 mins. Step Three: Add salt to the now boiling pasta and follow the cooking instructions on the spaghetti packet. Continue to stir the bolognese sauce.
Use tongs to take the spaghetti directly out the pan. (this retains the pastas extra flavor and means there is one less dish to wash up). Scoop the remainder into a plastic box, place in the fridge and have it the next day too!
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Lentil Soup A simple yet effective recipe. Very easy to make and perfect for sharing with your flatmates. It can be conviently stored and eatent the next day too. An absolute must in any student cookbook.
Step One: Soak the lentils to wash them and chop up all your vegetables into cubes.
Step 4: Add some salt and pepper and garnish with fresh parsley. Serve with bread and butter.
Step Two: Put on a large pot of water to boi and add the stock cubes and the lentils. Step Three: Add the vegetables and leave to simmer for 1 hour.
What you need: • • • • •
4oz lentils a chopped onion 3 carrots 1/2 turnip 2 ham stock cubes
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The DO’s and DONT’s of supermarket shopping So much choice, so little money. Ever just popped in for a pint of milk and stayed for over an hour? Yes, we’ve all done it. Supermarkets are artful dodgers and try to take your money. They market hundreds of different deals and offers each week which entice the reader into buying more than they came in for. Heres how to avoid having your pocked picked by the global supermarket chains.
DO’s • PLAN AHEAD! Go into the supermarket with a plan what you want to buy. Plan meals in advance so that when you buy the ingredients it forces you to cook them, avoiding laziness too!
• The freezer is your friend. Check out the freezer aisle in the supermarket. There is often lots of deals on here and the food is cheaper than its fresh alternative. In addition the shelf life is unlimited meaning you will not waste any food that goes out of date. Also use the freezer as a way of storing already fresh food or leftovers. This reduces food waste and can save you lots of money. • Get your timings right. If you live nearby a supermarket try and work out what time they start selling reduced to clear items. This will save you bags of money and can often be a lifesaver for unplanned last minute dinners.
• Take advantage of promotional cards eg Nectarcard/ Tesco Clubcard. They will save you money in the long run! • Local markets and shops are great for buying high quality foods at a reasonable price. Fruit shops are especially good although admittedly hard to come by. If you have one nearby to you, use it!
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DONT’s •
Don’t feel embarrassed about buying supermarket own brands they are often just as good especially for essentials such as tinned tomatoes, ketchup, pasta etc. Supermarkets give their own brands product names such as, “value” “basic”, “simply” and “savers” and give them very simple, unattractive packaging so that they don’t appeal to shoppers and they go and spend on a more expensive alternative. Don’t fall for this trap, why pay twice the price for virtually the same product? • When you see a BOGOF offer... BOG OFF! Buy what you need and dWon’t fall for promotional offers. Don’t just by something you don’t need just because its on offer. Likewise if you come in for something you need and it’s on a promotional offer like 2 for £2 and the RRP for one is £1.30. Don’t just buy another because you think your saving money. Your not, your spending more. • Dont shop when hungry. If you’ve got an empty stomach you’ll just want to buy everything you see, in particular fast junk food. Make sure your not starving when your shopping so you only buy the things you came in for.
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TN THE GT Whats best and worst?
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It may be one of the only options to go in University but that doesn’t make it acceptable to go every day for lunch. Footlongs subs pack in over 600 calories and leave you feeling unsatisfied and guilty afterwards. They are also ridiculously over priced. A footlong sub and a drink for £6. Why not buy 3 cans of tuna for £3 and 6 rolls, prepare at home and pack them for lunch. They will last you three meals and be much more cost effective and healthier. Greggs, Macdonalds, KFC are all similar. Despite claiming to be cheap they are over priced compared to making your own.
Krispy Kreme Feeling peckish after a tough shift shopping or working in Union Square and fancy rewarding yourself? Or are you looking for a something to snack on for your long bus or train journey ahead? Whatever the reason don’t fall into the classic marketing trap of ‘Buy One Get One Free’ at Krispy Kreme. No matter how hungry you are you simply cannot ffiinish 12 let alone 24 donuts. With at least 200 calories PER DONUT and at £15 for a box I’d strongly advise taking your money elsewhere.
The newly opened café on Union Street has been a great success story so far. It’s a excellent place to sit in and have a coffee and a quick bite to eat whilst watching the hustle and bustle of people on Union Street. Although from the outside it may seem a wee bit too classy and pricey. Fear not , inside they do very reasoanble priced Coffees and a make your own sandwhich, wrap or bageutte with any fillings for just £4. You cant go wrong.
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Snowball Chocolate Truffles
Great Gifts
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Perfect for Sharing
T AL KcNG F aaD What you need: • 10 digestive biscuts • tin of condensed milk • 1 tbsp of butter • 50g of drinking chocolate • a packet of coconut
Firstly crush the digestives using a rolling pin. Then add, drinking chocolate, condense milk and coconut into a baking bowl. Heat some butter on the hob and add to the mixture.
Stir the mixture until dark brown and moist. If necessary you may need to add some extra butter or condense milk to make sure the mixture is moist.
Get your hands dirty and start rolling the mixture into small balls. Toss them around in a plate of coconut. Serve and enjoy!!
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