When faced with classes, homework, jobs and social lives, college students don’t always have time or money to eat well. But creating a healthy diet plan is more affordable than many students think.

Julianne Niswander, who specializes in dietetics, says students can eat a well-balanced diet while still staying within their budget.

“It is important to re-visit the basic food groups including fruits, vegetables, grains, dairy and meat/meat alternatives, and knowing how many servings you should eat in a day,” Niswander said.

She recommended using the revised food pyramid, available at mypyramid.gov. Because recommended amounts depend on age, sex and level of physical activity, charts on the Web site give students a way to know how much they should be eating from each group.

Niswander has a few tips on what to look for at the grocery store.

When it comes to fruits, Niswander says bananas as the most inexpensive healthful option. Canned fruit is also a good option when some fresh fruits aren’t in season, but look for labels with “light syrup” or “with 100 percent juice,” she said.

With vegetables, look for options without sauces or added salt. Buying both fruits and vegetables when they are in season always cuts down on cost because more are available. With grains and pastas, she says 100 percent whole grain is a great option, especially with fewer than 10 grams of sugar per serving.

Niswander also recommends lean meats, such as chicken and fish. “They usually are the least expensive in the frozen section,” she said. Eggs, tofu and natural peanut butter are proteins. Canned fish, like tuna, is a quick healthy option, but is best when it is in water.

Dairy options vary greatly, with choices such as milk, yogurt, cottage cheese and cheese. Niswander advises looking for “low-fat options or reduced fat” as good alternatives. Dairy products such as yogurt can be as inexpensive as 50 cents per container, so it is a healthy snack option that won’t burn a hole in students’ pockets.

Niswander says to look for coupons and in-store specials to save extra money. “The Sunday edition of The Columbus Dispatch and many Web sites have coupons that you can use to save on food,” she said.

Most importantly, Niswander says, is planning. “Students have many options on a limited budget, it just takes some organization and a little time,” she said.

Even when the temptation rises to give into fast food cravings, she advises to look to the refrigerator instead.

“Although fast food is quick, easy and inexpensive, students can actually save a lot of money by simply visiting the grocery store and planning out a few simple meals during the week or weekend,” she said. She recommends cookinglight.com for easy, quick, balanced meals that appeal to almost every taste.

Sarah McCaslin can be reached at [email protected].