You're leaving home and heading off to college - or staying but keeping different hours from the rest of the family. This may be the first time that you have had to look after yourself. From making sure that you're wearing the same colour socks when you go out (and making sure their odour doesn't create a noticeable radius of space around you), to getting up in the morning and making your own bowl of cereal, it's all down to you from here on in.

One of the most important things to take care of is to stay fit and healthy so that you can study (and socialise) more effectively, so you'll need a well balanced, nutritious diet.

With the current celebrity chef culture, food has become fun and trendy. Any self-respecting student has whiled away a few hours watching Ainsley and Anthony on Ready, Steady, Cook. And for those moments when you feel the need for a bit of motherly comfort, there's always Darina and Delia re-runs to look forward to. Last year Jamie Oliver was all the rage, with his scooter-driving and basketball hoop-shooting ways, this year it seems Nigella is the new hot property and, for some reason, the lads all seem to like watching the Domestic Goddess's food preparation tips as much as the girls.

Learning some basic food preparation skills is something that everybody can master. The most important starting point is hygiene. Make sure that if you are cooking for yourself and friends you follow some simple but essential hygiene and food safety guidelines.

Dr R≤is∅n Burke, course director for postgraduate certificate in food safety and handling at UCD, stresses the importance of cooking food properly. "Food, meat in particular, must be heated to at least 75 degrees centigrade to make sure bacteria is destroyed. This applies to cooking and reheating. You should also keep raw and cooked food separate to prevent cross contamination of bacteria," says Burke.

"When you've done your shopping and are putting it away, remember to look at storage guidelines and put perishables in the fridge. Remember meat should always be kept on the bottom shelf, in case it drips from it onto something else. Keep dairy products on the top shelves and your salad and vegetable produce in a separate salad drawer," she says.

With the best will in the world, most student kitchens tend to get a bit messy occasionally. Burke suggests that disposable anti-bacterial wipes, which are widely available, are a very good idea for keeping food preparation areas germ-free.

"It is better to wipe surfaces over with an anti-bacterial disposable cloth than to have a cloth sitting around for weeks, acting as a breeding ground for bacteria," she says.

In professional kitchens they have different, colour-coded chopping boards for different jobs. It is a good idea to try and have at least a couple of boards that you use - one for cooked and one for raw food.

"Always wash chopping boards, utensils and knives used in food preparation with very hot water and washing-up liquid. If you wash up as you go along, it helps to keep things more hygenic and mess free," says Burke.

Personal hygiene is also very important in the kitchen, so if you're in a shared kitchen, make sure everybody involved in food preparation washes hands thoroughly. If you should cut yourself, put on a waterproof plaster and, if possible, let someone else finish the cooking.

The next important consideration when cooking your own food is to ensure that you are eating a nutritionally¿ balanced diet that will provide you with all the energy, protein, vitamins and minerals necessary to keep you healthy.

LΘan O'Flaherty, senior nutritionist with the National Dairy Council, says: "The basic food pyramid is the one which we give as a guideline to ensure that you are receiving a well balanced diet. The levels of the pyramid come from eating five portions of cereal foods for energy, such as bread, pasta, rice, breakfast cereals. The next level is four portions of fruit and vegetables, although nutritionists now often suggest five portions of fruit and veg, which helps provide vitamins and minerals. The next is dairy produce such as yoghurt, cheese or milk which provides the body with calcium to help strengthen bones. And finally, the last level is two portions of protein in the form of meat, fish, eggs or pulses."

You can eat a good variety of food at a very reasonable price if you plan out your shopping list. Another good idea is to try to buy about a week's supply of food at the supermarket, where it is cheaper than the local shop.

Try to do your food shopping when you are not hungry - it helps to prevent you picking up "luxury" items like crisps and chocolate which add cost but not much nutritional content to your diet.

"Tinned fish, like tuna, can be good value and a good way to get a protein portion. Also buying fruit and veg that is in season will save money," suggests O'Flaherty.

At college, people tend to lead a very active life. The National Dairy Council provides various free leaflets which advise on healthy nutrition and suggest recipes.

Finally, here's a recipe you might try out on your new flatmates:

Mexican Mince

1 tbsp olive oil

500g lean minced beef

1 large onion, chopped

1 clove garlic crushed

1 green pepper, deseeded and chopped

1 carrot, chopped

1 tin chopped tomatoes

1 tin kidney beans, drained

1 tsp. chilli powder

1tbsp tomato purΘe

pinch of salt, sugar and pepper to taste

2 cups wholegrain rice

1) Heat oil in large saucepan

2) Add onions, garlic and green pepper and carrot, cover and allow to soften

3) Add minced beef and cook till browned all over and you can see no more red meat

4) Add all remaining ingredients and stir well

5) Simmer gently, over a low heat with lid on for 30 mins, check and stir occasionally

6) During this time cook rice according to packet instructions

To make a vegetarian version replace the minced beef with your preferred mix of chopped carrots, mushrooms, red pepper, courgettes and aubergine. Serve with a green salad if desired.

Flat Fare and the Council's recipe/nutrition leaflets are available from the National Dairy Council (01 616 9726).