Feeling good: Take care of yourself and give studies a head start.

EATING healthily on a budget can be tricky, but there are some great ideas to make quick, easy and cheap meals.

Soups and stir fries are ideal and only take a few minutes to prepare; fresh fruit or raisins are great to help keep you healthy and brown bread with a spread like hummus is just the job for the winter months.

Health Scotland has loads of easy recipes to help you get those essential vitamins meals like citrus chicken, spicy bean tortilla wraps, quick pizzas or veggie curry and even some quick and easy desserts.

For your free Healthy Living recipe pack just call Young Scot on 0131-313 2488 or e-mail [e-mail]

BEING ACTIVE

BEING physically active is one of the best ways to stay healthy and it doesn't necessarily mean knocking your pan out in the gym.

Going for a walk with your friends, for example, is a great way to stay active, so is cycling or going for a swim. Take the stairs rather than the escalator or walk rather than taking the bus. Even making phone calls can be more active if you stand during the call as opposed to sitting down.

The key is to be as active as you can. If you build activity into your daily life, you should feel more alert and have more energy. It will help you sleep better and cope with the stress of all those assignments.

GOING OUT SOME people may be inclined to party a bit too enthusiastically, so here are a few tips to help you have a good night out without too much pain the morning after.

Before you go out, eat something. Pasta, potatoes, pizza or a pint of milk line the stomach and slow down the absorption of alcohol.

Know your limits. Health Scotland recommends no more than 14 units a week for women (that's 2-3 units a day and not all in one go). For men the recommended levels are 21 units per week, broken up into 3-4 units a day and again not all in one session.

Also think about substituting some rounds for water or soft drinks. This keeps you hydrated and minimises the chances of a hangover the next morning.

Make sure you and your friends get home safely. Don't leave anyone behind and make sure you have enough money to get home. Some people keep their bus fare separately, for example, in their shoe.

Keep yourself warm. After drinking alcohol the body cools quickly. People can die from hypothermia, so make sure you have a jacket with you.

If you get a hangover, drink plenty of fluids and eat something such as cereal, fruit or egg on toast.

Paracetamol helps ease a headache, but the best way to avoid a hangover is not to get drunk in the first place.

STUDYING COLLEGE or uni can be very stressful. Ways to stay calm include making sure you eat well and stay active to help you sleep and keep you alert and strong.

Take time out to relax, enjoy hobbies and talk to your friends about things. Try not to leave your assignments too late before starting work on them as this creates extra pressure. When working on assignments or if you have exams, take breaks to help you stay focused or try relaxation techniques, such as stretching or massage. Try not to drink alcohol too late as this interferes with sleep, but stay hydrated to help concentration.

For a free Health Scotland Freshers' Pack on all of this, call 0131-313 2488 or e-mail [e-mail]