Being on a budget does not mean you have to eat poorly. A poor diet can lead to weight problems (both overweight and underweight), illnesses resulting from weakened immune systems, bad appearance (spotty skin and dead hair) and reduced mental capacity - or that dreaded loss of concentration.

Malnutrition is not a condition limited to the developing world. If you are not getting the nutrients required by your body, you may suffer. In other words, good food and nutrition are vital in preventing everything from infections to depression. Malnutrition can also occur in those who are crash dieting to lose weight. With a busy life, it's too easy to skip meals or make do with junk food. Stress, lethargy and anxiety can be exacerbated by an undernourished system.

REMEMBER: An ounce of prevention . . . . It's always easier to make the effort to eat well than to deal with illnesses or a weight problem.

And the good news is . . . It's cheaper to eat well. Low-sugar, low-fat, high-fibre foods are generally higher in nutrients and a lot less expensive than sugary, fatty processed foods. So, you get more nutrients and fewer calories at a lower cost.

The Commonsense Plan
Try to consume five servings of grain and cereal (this includes bread, breakfast cereal, rice and pasta). Avoid refined and white products such as white bread.

Pulses (beans, nuts) are a good source of protein and fibre. They can be used to substitute meat and fish products once in a while. Plain nuts are better than the over-salted and fat-packed packs of nuts you get from the pub.

Eat plenty of fruits and vegetables. This may sound obvious but many people - especially those who are busy - neglect to consume the recommended five pieces per day.

Use low fat dairy products such as semi-skimmed milk and low fat yoghurts and cheeses.

Avoid fats such as butter and margarine. They're an unnecessary source of calories.

Watch your salt intake. Most people get adequate amounts of salt from their normal diet.

DON'T overdo the caffeine. Two or three cups of coffee per day will not harm most healthy people but too much can have unpleasant side effects such as insomnia, dehydration and anxiety.