Providing well balanced, nutritious food is the cornerstone of parenting and something that will have become an absolute ritual in most family homes. As children hit the teenage years, making your offspring a favourite breakfast or dinner can be an easy way to communicate our love. So, if your son or daughter is heading off to Uni this September, it’s natural to worry about what they’ll eat without your guidance, fully stocked fridge and culinary skills.
Our Nutritionist and Brand Ambassador, Tina Lond Caulk AKA @thenutritionguru and author of the teenager’s guide to health and nutrition “ Eat well, Feel Great ” gives her 3 top tips to help your new student to do exactly that:
Snack-Sized Tips for Freshers
After the initial frozen pizza frenzy, most students do get into a routine (of sorts!) – driven by the need to refuel their body and mind to balance the demands of studying, socialising and living away from home for the first time. It can be overwhelming when parents have been responsible for shopping and meal planning until now – and panic can lead to poor food choices such as over processed snacks and ready meals. So, here’s are a few of my favourite nutrition tips, shopping hacks and recipe ideas:
Energy-Boosting Snacks
Healthy snacks are key to staying energized between lectures and study sessions. Encourage these quick, nutritious options:
- Toasted multi-seed bagels with peanut butter and sliced bananas
- Porridge topped with frozen berries
- Egg-based dishes , such as omelettes, poached eggs, or boiled eggs
Simple, Student-Friendly Dinners
Cooking doesn’t have to be complicated. For easy and nutritious meals:
- Opt for a baked potato (microwave-friendly!) with toppings like baked beans or tuna mixed with chopped peppers, tomatoes, and olives.
- Add frozen or tinned vegetables to pasta or rice dishes for extra nutrients.
Smart Shopping Hacks
- Shop for discounts: Many supermarkets reduce food prices after 5 PM—perfect for students on a budget.
- Use the freezer: Stock up on discounted items and freeze them for later use.
Eat the Rainbow: A Simple Guide to Better Nutrition
It’s simple, try to include as many brightly coloured fruits and veg in your daily diet as possible. Throw in an additional handful of key “colour” ingredients into pasta, a salad or sandwich
- Add red, yellow, or green peppers, broccoli, carrots, sweetcorn, or avocado to salads, sandwiches, or pasta dishes.
- Use tinned foods like kidney beans, lentils, or chickpeas for added fibre and protein.
Balanced Plates Made Simple
A great rule of thumb for meals:
- 50% fruits or vegetables
- 25% protein (like chicken, fish, or plant-based sources)
- 25% fibre-rich carbohydrates (like brown rice or wholemeal bread)
Dinner from a tin is no longer a sin!
Tinned food has always been a rich source of nutrients, with the canning process preserving most of the goodness - and has the huge advantage of remaining fresh for long periods of time – so are ideal for you to stock up on and put into that new term food parcel! Easy-to-use and versatile tinned foods for students to inject fibre and protein include:
- Tinned vegetables : Sweetcorn, chopped tomatoes, or processed peas
- Tinned fruit : Peaches, pineapple, or satsumas (choose “canned in water or natural juice” to limit sugar)
- Tinned fish : Tuna, sardines, and salmon are excellent sources of protein and omega-3 fatty acids, which are vital for brain and eye health.
Of course, the cost of living crisis is hitting students hard this year and it’s not just tins that are a convenient and cost effective source of nutrients – frozen foods including fruit and vegetables are normally more cost effective and can be used as and when needed.
Supplements: A Safety Net for Student Health
At such as young age, it’s easy for new students to become low on vital vitamins and minerals which can contribute to a range of health problems such as tiredness, lowered immunity, low mood, poor concentration, memory and attention and exacerbate common skin issues like eczema and acne. I always say, “Think Food, First!” – food is information: it informs our bodies how to behave and affects our metabolism, immunity and how we think and feel. If you’re not feeling 100%, upgrading your diet with nutrients can help improve your mood, energy, skin and overall wellbeing.
However, even with the most well-planned diet, it can be difficult for adults to get all the nutrients they need. The quality of supplements is now fantastic – with many specially formulated, scientifically created products on the market which provide an array of vital nutrients at a relatively low cost. If you’re looking for some peace of mind when you wave off you loved one at their Uni accommodation, try packing a three-month supply of super supplement, Zest Active.
Why Supplements Help
- Zest Active by Revive Active is designed specifically for young adults aged 18–34.
- Each daily sachet contains 25 vitamins, minerals, beta glucans, and amino acids to support immunity, energy, and mental performance.
- It’s easy to use—just mix with water and drink in the morning or on the go.
*The advice in this article is for information only and should not replace medical care. As with any nutritional supplement please consult your qualified healthcare professional before use, especially if pregnant, breastfeeding, if you have a known medical condition or are taking medication. Food supplements must not be used as a substitute for a varied and balanced diet and a healthy lifestyle.
Tina Lond-Caulk
Nutritionist, Wellness Speaker & Author
