What is Nutrition?
Good nutrition at DCU isn't about restrictive dieting; it’s about giving your brain and body the fuel they need to survive 9am lectures and evening study sessions. Making small, smart swaps can boost your energy, mood, and focus.
The Essentials
Carbohydrates (50% of your energy): Stick to complex carbs like oats, brown rice, and wholemeal pasta for steady energy. Avoid the sugar crash from refined white breads and sugary cereals.
Protein: This is essential for muscle repair and brain function. Mix it up with lean meats, eggs, beans, lentils, or tofu.
Healthy Fats: Your brain is roughly 60% fat! Feed it with good fats from nuts, seeds, olive oil, and oily fish such as salmon or mackerel.
Micronutrients: Aim for a rainbow of fruit and veg to get the vitamins and minerals that keep your immune system strong.
Student Pro-Tips for Your First Food Shop
Eating healthy does not have to be expensive. Use these tips to keep your grocery costs low.
Shop Frozen: Frozen spinach, berries, and mixed veg are just as nutritious as fresh ones, last longer, and are much cheaper.
Lidl or Aldi: Shop at budget-friendly stores near campus to make your money stretch further.
Bulk Buy Staples: Rice, pasta, and dried lentils have a long shelf life. Buy the bigger bags to save in the long run.
Never Shop Hungry: You will end up with a basket full of snacks you did not need.
How to Read Food Labels
Food labels tell us about the nutritional value of our food. They usually measure per 100 grams, or sometimes per recommended serving size. You will typically find the label on the front or side of the food packaging. A typical food label looks like this.
The colour coding indicates the level of each component of the food.
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Green (low) = the best choice
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Amber (medium) = okay most of the time
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Red (high) = only have occasionally
| Fat | Saturated Fat | Sugars | Salt |
|---|---|---|---|
| Low (Green): 3g or less | Low (Green): 1.5g or less | Low (Green): 5g or less | Low (Green): 0.3g or less |
| Medium (Amber): Between 3g and 17.5g | Medium (Amber): Between 1.5g and 5g | Medium (Amber): Between 5g and 22.5g | Medium (Amber): Between 0.3g and 1.5g |
| High (Red): Over 17.5g | High (Red): Over 5g | High (Red): Over 22.5g | High (Red): Over 1.5g |
Healthy Eating and Nutrition Resources
DEVELOP Resources
Check out our student-friendly guides to managing your Wellbeing.
Fuelling for Energy and Exams
Healthy Recipes that won’t break the bank
Check out 101 Square Meals interactive recipe ebook for a selection of simple, tasty, and affordable recipes.