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• Eating right doesn’t have to stretch your budget

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County Market »
Address: 331 Stoughton Champaign, IL 61820
Phone: (217) 352-4123
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It’s 6 p.m. on a Wednesday. You woke up at 8 a.m. to work on a group project and finally finished five hours of class. You know you’ll put in a least another six hours at the library to study for tomorrow’s final exam, not to mention the lab assignment due at noon on Friday. You have a club meeting tomorrow and an interview, but what’s the only thing on your mind? Food.

Everybody loves food. And what’s not to love? It’s delicious and fun to eat and makes you feel good. It’s a conversation starter during awkward situations (“Sooooo, ever tried rabbit?”) and everyone has a favorite. So what’s the problem?

The problem is that college students don’t have enough time to eat well. Microwavable dinners and slices of pizza are quicker and more convenient than baking spinach lasagna. And although a box of Easy Mac fills up our bellies, it isn’t very healthy. With finals around the corner, it’s more important than ever to fuel your body the right way.

Rebecca Roach, a TA in the department of Food Science and Human Nutrition at UIUC, sees first-hand how a poor diet takes a toll on her students.“College students are always trying to perform at their maximum potential,” Roach said. “They’re burning the candle at both ends and are busy with their social life, student life and work life. In order to perform best at anything, you need to have good nutrition.” Roach said the proper balance of carbohydrates, proteins and fats are essential in maintaining a healthy diet. Ramen noodles fail to meet these macronutrient standards.

For those of us living without the luxury of a meal plan, the thought of shopping, storing, preparing and cleaning up our food is daunting. Expensive groceries and complicated recipes clash with a limited monetary supply and lack of inner-Rachel Ray. But knowing what to buy and when to buy it will eliminate any apprehension. These 10 ingredients can be found at County Market, 331 Stoughton St., C., and can create a week’s worth of dinners, pleasing your body, budget and to-do list.

What to buy:

Frozen, boneless chicken breasts, $2.49 per lb.

Eckrich pepperoni slices, $1.49

Wacky Mac tri-color veggie Rotini noodles, $1.19

Dole bag of spinach, $3.29

Large green bell pepper, $1.69

Cucumber (or other seasonal vegetable), $.59

Borden shredded Colby and Monterey Jack cheese, $1.99

Ragu Organic traditional marinara sauce, $1.19

Wishbone Fat Free Italian dressing, $2.79

Arnold multi-grain sandwich thins, $3.19

Ron Wells, assistant manager at County Market, said students tend to purchase the same groceries every week. “We sell quite a bit of pasta items and frozen food,” Wells said. “In our dairy department, the item we are stocking all the time is our yogurt.”

But we can’t survive on bacteria culture alone. A healthy grocery list is one with a range of items to meet nutrient needs. Don’t be intimidated by making a meal. Instead of buying a pre-made, frozen pizza, create your own. Heat oven to 350 degrees. Spread marinara sauce on sandwich thin halves. Add pepperoni and sprinkle shredded cheese. Let melt in oven for seven minutes.

Seven minutes. Three hundred and thirty calories. Less than $8. Now that’s tasty.

Have a little more time? Make veggie pasta! Boil two cups of rotini noodles. After draining the noodles, add peppers and any other seasonal vegetable. Toss with Italian dressing or marinara sauce. Throw in baked chicken or pepperoni slices for extra protein.

Saving money shouldn’t be a chore. Wells said many students use coupons and frequently purchase sale items. Frozen chicken breast was very popular when it was on sale last week, Wells said. And it takes less than 20 minutes to grill. After grilling, slice into thin pieces. Cut pepper. Lay chicken and pepper on sandwich thins. Add shredded cheese. Put in microwave for 15 seconds. Enjoy an appetizing chicken sandwich melt.

Always remember that cooking takes practice. “You’ve got to experiment to find out what you like,” Roach said. “You have to play with food.” Roach recommended buying in-season produce because it’s cheaper. Carrots, apples and broccoli are a few choices that are best in the cold months.

Salads are low in calories and are packed with fiber and antioxidants. They are also almost impossible to mess up. In a large bowl, combine spinach and grilled vegetables. Add cold chicken or pepperoni. Leftover pasta? Throw it in! Toss with Italian dressing.

While fresh fruit and vegetables are more nutritious, canned and frozen varieties are still a healthy alternative. They also last longer so you’ll get more bang for your buck. Roach said she always keeps canned tomatoes and beans because they can be added to just about every meal. She also suggested preparing large batches of food on the weekend and re-heating it over the course of the week. Roommates can also take turns with the cooking and cleaning. “If you can keep your healthy diet under control during the week, then you’ll have more energy for class and social life,” Roach said. And if this healthy diet is mouth-watering and affordable, then it’s definitely worth squeezing into your schedule.