Everyday Superfoods

There is a lot of noise out there about ‘superfoods’ and supplements. Here’s a quick word of advice - you don’t need to seek out either of them. Simple everyday foods can give you all the ‘super’ you need.

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Everyday Superfoods

Asparagus

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Asparagus is an easy to cook, nutritious and tasty addition to any plate. Its low in kilojoules and a great source of fibre, folate and vitamins A, C and K. Also, eating asparagus has a number of potential health benefits, including:

  • Be Healthier: 

    High-fibre fruit and vegetables like asparagus can help reduce the risk of heart disease, type 2 diabetes and high blood pressure. Asparagus is rich in folate which is vital for a healthy pregnancy and reduces risk of neural tube defects during pregnancy.

  • Healthy Gut: 

    Asparagus is a good source of fibre, in 10 spears there is around 6g of fibre (approx 20% of recommended daily fibre intake). Asparagus is particularly high in insoluble fibre, which adds bulk to stool and promotes a healthy gut.

To get more asparagus onto your plate, simply add it to salads, frittatas, omelettes and/or stir-fries.

FYI: Have you noticed that your pee smells a bit funny after eating Asparagus? Check out our article explaining why this happens.

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Avocado

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If you’re an aspiring young homeowner, don’t worry, you can still enjoy some avo on toast! Avo’s are full of awesomeness, as you can see:

  • Be Healthier: 

    Avocados are high in monounsaturated fats (The healthy type of fat), and essential phytonutrients (i.e. Vitamin K, Vitamin C & Potassium). Eating avocado has been associated with reduced metabolic syndrome risk and can improve heart disease risk factors like total, “bad” LDL and “good” HDL cholesterol, as well as blood triglycerides.

  • Healthy Gut: 

    Avocados are a high fibre food, (1 x large avo is around 20% of the recommended daily fibre intake) which is beneficial for digestive health and promotes a healthy gut.

So next time you worry that your Avo on toast will set you back on buying a house, then worry no more because here at NMNT we have some awesome, cheap and healthy avo recipes.

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Baked Beans

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Served as a toast-topping staple or piled high on a baked potato – baked beans are a delicious, quick and easy food that can be enjoyed with any meal of the day. Despite being called “baked” beans they are most commonly stewed in tomato sauce and they are usually made from navy beans (also known as haricot beans). There are many reasons why baked beans are healthy including:

  • Be Healthier: 

    As an excellent source of fibre, beans can help reduce the risk of heart disease, type 2 diabetes and high blood pressure.

  • More Energy: 

    A can of baked beans has a GI of 40; this is considered a low Glycaemic Index (Low GI) carbohydrate. This means when they are digested, the carbohydrates in them are absorbed slowly resulting in gradual release of glucose into the bloodstream. This helps to prolong energy throughout the day.

  • Healthy Gut: 

    Baked beans are an excellent source of fibre, (one 130g can is around 25% of your daily recommended fibre intake) which promote a regular bowel habit and is beneficial for digestive health.

A drawback to baked beans are that they can contain quite a lot of salt so aim for the low-salt varieties.

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Banana

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Bananas are one of the most popular fruits in the world and with all this goodness we can certainly see why:

Next time you need curb your hunger, grab a banana!

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Everyday Superfoods

Beetroot

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Turn up the beet! (pun intended), because beetroots are a magnificent little root vegetable with some impressive health benefits:

Beetroots are incredibly versatile and can be eaten in a salad, dip, or juice to really supercharge your next meal.

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Blueberries

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Blueberries pack a mighty health punch and helps with sports performance, energy levels and brain function. Wow!

Blueberries are versatile and can be served for breakfast with rolled oats, as a snack, in a smoothie, as a dessert, added to a salad or mixed in with some Greek yogurt for a tangy and sweet sensation!

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Broccoli

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Broccoli may have been the bane of many childhoods, but these ‘little trees’ are a nutrition powerhouse full of beneficial health effects:

Broccoli is one of the most popular veggies in the world. It is high in vitamin C, vitamin K and folate and is a good source of fibre. Add this mighty veg to your shopping basket today!

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Brown Rice

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Rice is enjoyed by people around the world! Did you know that there are over 40,000 varieties and it’s grown on every continent except Antarctica!

Brown rice is considered the most nutritional of the many forms. This is because it retains the bran as it is not milled like white rice that loses a lot of nutrients in the milling process.

Some of the amazing benefits of brown rice include:

Have a RICE day!

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Cabbage

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Did you know the heaviest cabbage ever grown was a whopping 63kg!!! As a sulphur rich food (which contributes to smelly farts), you wouldn’t want to be in close proximity to the person who ate that one!

While it may look like lettuce, cabbage is part of the brassica family of vegetables which includes broccoli, cauliflower and kale. Cabbage has some impressive health benefits including:

  • Be Healthier: 

    Cruciferous vegetables like cabbage contains beneficial phytonutrients such as vitamin C, vitamin K, and manganese which help to reduce chronic inflammation
    and reduce risk of heart disease.

  • Healthy Gut: 

    Cabbage is rich in the plant compound sulforaphane which may improve your bacterial gut flora.

  • Boost Immunity: 

    Cabbage is a good source of vitamin C which is important for growth and development and maintenance of your immune system to help with wound healing and fighting infection.

Cabbage is often overlooked but can be found in a variety of dishes, including sauerkraut, kimchi and coleslaw. Just don’t eat too much cabbage when on a first date because the smelly farts could send them running for the hills.

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Carrot

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Everyone’s favourite vegetable in a cake, carrots are tasty, nutritious and packed with goodness. Did you know you can also get purple, red, white and carrots! How cool! On top of this, carrots have heaps of health benefits, as you can see:

  • Be Healthier: 

    Carrots are high in phytonutrients (especially Vitamin K, potassium beta-carotene, lutein and lycopene) which help in protecting against cancer and Heart disease.

  • Healthier Skin: 

    Carrots are great sources of phytonutrients such as Beta Carotene which can improve healthier skin and overall appearance. Did you know: beta-carotene in vegetables can change the colour of your skin to give you more of a healthy glow!

If you CARROT* all about your health, then grab yourself a bunch of carrots.

*Sorry for the terrible pun.

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Cauliflower

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Cauliflower is an incredibly versatile and nutritious veg that can be used to make rice, pizza crust, hummus, mac and cheese and even mash! Not only are caulis delicious they are packed with goodness too:

So next time you are cooking, surprise your loved ones with a bunch of cauliFLOWERS!

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Celery

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Let’s CELERY-brate this awesome vegetable! Did you know ancient Romans used celery as an aphrodisiac, so whether you are in the mood for love or just want a tasty low-energy snack make sure to add it to the top of your shopping list. Some of the health benefits include:

Celery can be enjoyed as a tasty snack with some hummus or in a soup, a salad or even added to some spag bol!

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Cheese

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You may not BRIE-lieve it, but eating moderate amounts of cheese regularly is consistent with good health! The Australian Guide To Healthy Eating recommends two to three serves of dairy foods per day with a serve equivalent to about 40 grams (about the size of a matchbox) of full fat or reduced fat cheese (*reduced fat is better to reduce your total kilojoule intake). Here are some reasons why cheese is awesome!

So we can all enjoy our Vegemite and cheddar sandwiches without feeling guilty!

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Corn

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Sweet corn is also known as a maize and is typically yellow. But did you know that it can also come in a variety of colours such as red, orange, purple, blue, white and black? How cool!

This A-MAIZE-ING vegetable is stacked with healthy goodness with many benefits including:

  • Be Healthier: 

    Sweet corn is a good source of potassium which can help to lower blood pressure and improved heart health. Sweet Corn is also a good source of carotenoids; Lutein and Zeaxanthin which have both been linked to improved eye health.

Next time you’re CORNfused about what to put in shopping trolley, don’t be! Grab some delicious sweet corn and add it to pasta, or enjoy on the BBQ.

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Cucumber

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Cucumbers are often found in health spas as a beauty remedy to treat dark circles and puffy skin. BUT there’s more to cucumber that meets the eye. Check out these amazing benefits to regularly consuming cucumber:

Though commonly referred to as a vegetable, cucumber is actually a fruit! Make sure to eat the cucumber with the peel/skin for maximum benefits.

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Eggs

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Eggs are one of the healthiest foods on the planet. On top of this they are cheap, taste EGGcellent and are easy to cook! Some of the health benefits include:

Tip: Store your eggs in the carton in the fridge to keep in the eggy goodness!

Three EGGY facts:

  1. To produce one egg, it takes a hen 24-26 hours!
  2. The exact nutrient composition of eggs depends on the diet of the hen. So there may be more than just ethical reasons to buy the fancier free-range and organic variety.
  3. Eggs contain cholesterol which has led to the myth that eggs are bad for you. But the cholesterol in eggs has almost no effect on your blood cholesterol levels. Your cholesterol levels are more influenced by the saturated and trans fat you eat and an egg only has about 1.5 grams of saturated fat, and zero trans fats. Eggs also contain “good” fats such as omega-3s.
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Grapes

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Grapes are one of the world’s favourite fruits (and not just because they are the core ingredient in wine). They are delicious, sweet and juicy, offering a wealth of health benefits including:

There are around 60 species of grapes which divide into over 8,000 varieties, but the most common are the red and white grapes. For a health boost add some grapes to your diet – your body will be ‘grapeful’ for it!

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Green Beans

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Green beans are the perfect side-dish for many main meals, they are a rich in vitamins A, C and K, folic acid and fibre. So add some green beans to your plate to get these awesome benefits:

Why not give them a try, you can have them raw with hummus, mixed in with a Thai curry or added to a green salad.

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Everyday Superfoods

Lettuce

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Shh LETTUCE tell you a secret… lettuce is a Real ‘Superfood’ that has loads of health benefits including:

  • Be Healthier: 

    Lettuce is high in essential phytonutrients (especially Vitamin K, Vitamin C and potassium) which help in protecting against cancer and Heart disease. Lettuce is also part of the ‘green leafy veg’ family and research has shown green leafy vegetables had the greatest protective effect from type two diabetes when compared to other types of fruit and vegetables. There is also strong evidence showing that green leafy veg can reduce risk of heart disease by up to 16%.

  • Healthier Skin: 

    Lettuce is also good a source of phytonutrients such as, Vitamin C and Beta Carotene which can improve Healthier Skin and overall appearance.

Use in salads or add to other recipes for a refreshing crunch to your meal!

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Melon

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Did you know that the Yubari melon, a juicy and extremely sweet orange melon, is the world’s most expensive fruit, coming in at $23,000 per pair? Don’t worry not all melons cost you an arm and a leg, you can get sweet and juicy watermelon, cantaloupe and honeydew all at low cost and still get amazing health benefits:

This aromatic, juicy and refreshing fruit can be eaten fresh as part of breakfast, added to salads and seafood dishes or served as a dessert with yoghurt. Yum!

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Milk

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Milk is… wait for it… LegenDAIRY! It is one of the oldest consumed beverages and is valued as the “food of the gods” by ancient Greeks. Here are some reasons why milk has been enjoyed throughout the world for thousands of years:

Although milk may be a good choice for some, others can’t digest it or choose not to consume it. If this is the case for you, do not worry as many of the essential nutrients found in milk can also be found in a variety of plant foods.

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Mushrooms

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Mushrooms are more than a Pizza Topping. Did you know they were once used for medicinal purposes in Asia? Whether you eat them for taste, nutrition or convenience it doesn’t matter because mushrooms help you to:

So make some room for mushrooms on your plate!

FYI: Mushrooms are great for vegans and vegetarians because of the rich Vitamin B12 content. Vitamin B12 helps with red blood cell formation and the breaking down of some fatty acids and amino acids to produce energy. Mushrooms are one of the few plant-based sources which contain this essential vitamin.

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Nuts

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Go NUTS for nuts! Did you know Walnuts are the oldest known tree food — they date all the way back to 10,000 BC. So not only have Nuts passed the test of time, they also have heaps of benefits including:

Almonds, Brazil nuts, cashews, chestnuts, hazelnuts, macadamias, pecans, pine nuts, pistachios and walnuts are all nuts that are packed full of beneficial nutrients for good health. So next time you’re peckish, maybe grab a bag of nuts.

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Onions

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Don’t cry, onions are awesome! Commonly used for flavouring or as a side dish, this mighty veg sure packs a health punch:

To get more onions in your diet, simply add to a curry, frittata, pasta, or salad.

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Peas

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Don’t worry PEA Happy, because green peas are a healthy addition to any meal. In the Middle Ages, green peas were considered a luxury item and rich people served them to impress their hosts! This luxurious veg has some impressive health benefits too:

Whether it’s frozen, fresh or canned green peas, why not try some today.

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Pineapple

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Pineapples are not only a pizza topping, they are a delicious and refreshing tropical fruit which have been linked to many health benefits including:

To get some more pineapple in your diet, why not add it to a smoothie for breakfast, or in a salad with roast chicken, or in a dessert as a delicious fruit salad?

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Popcorn (unsalted)

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Popcorn is one of the world’s most popular snack foods. It is a special type of corn that ‘pops’ when exposed to heat. Did you know that it can pop to up to 3 feet in the air!

Popcorn is a healthy low-kilojoule snack with a variety of benefits including:

As a fantastic source of fibre and whole grain, popcorn is a healthy low kilojoule snack that can be enjoyed by all.

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Potatoes

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Did you know that potatoes were the first food to be grown in space? In 1996, potato plants were taken into space with the space shuttle ‘Columbia’. This ‘out of space’ vegetable also has a number of health benefits including:

Best eaten boiled or baked. Potatoes are a great side-dish or snack to add to your plate.

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Pumpkin

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Everyone’s favourite Halloween dish, pumpkin can be enjoyed all year round and is incredibly nutritious, with these awesome benefits:

So don’t be scared to add some more pumpkin to your plate!

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Raspberries

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Raspberries are a delicious, red berry. You might find them in summer drink menus or spicing up a fruit salad. But did you know they have health promoting qualities too:

  • Be Healthier: 

    Raspberries are high in phytonutrients (especially Vitamin C and Manganese) which help in protecting against cancer and Heart disease.

  • Healthy Gut: 

    As a good source of fibre, raspberries promote a regular bowel habit.

  • Healthier Skin: 

    Research suggests the phytonutrients in berries help to neutralise free radicals, which is one of the leading causes of skin aging.

There are many ways to enjoy this juicy fruit. Frozen raspberries can be cheaper and available all year round! Try adding to cereal or oats for a tangy breakfast. Add to a smoothie for a quick snack or make a berry salad with blueberries, strawberries and blackberries.

Did you know: Raspberries come in all sorts of colours, including red, purple, gold or black. The gold ones are the sweetest variety.

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Rolled Oats

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Did you know that oats have their very own special day? October 29th is National Oatmeal Day in the US. So in celebration of this magnificent grain, we’ here to tell you all about its many benefits:

Celebrate National Oatmeal day everyday by enjoying oats for breakfast (as porridge or in muesli). And there’s an added bonus – they’re cheap, at $4 to $5 a kilogram!

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Salmon

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Salmon is high in fat and has almost double the fat content of a lean steak. But don’t avoid this fatty fish because salmon contains highly specific healthy fats called omega-3s, which are components of every cell membrane in your body. Salmon is also an excellent source of B vitamins, with a number of health benefits including:

So make sure to get this fatty fish on the menu every week!

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Spinach

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Green leafy veg like spinach are absolutely cram packed with vitamins and minerals, especially iron, folic acid, carotenoids, Vitamin C and Vitamin K. Spinach has a number of health benefits including:

With so many health benefits it’s no wonder why Popeye loved spinach so much!

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Sprouts

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Brussel Sprouts can be enjoyed all year round (not just at Christmas). These cruciferous vegetables boast many nutrients and have been linked to several health benefits including:

Be careful not to overcook sprouts as this makes them smell like rotten eggs due to the high levels of sulforaphane they contain. On the other hand, roasted, sautéed or grilled sprouts can taste sweet and nutty – and delicious.

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Strawberries

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Strawberries are a ‘must-have’ food to put in your shopping trolley. They taste great, are highly nutritious and provide many health benefits, including:

Did you know: A staggering 28,000kg of strawberries are consumed by fans over the course of The Wimbledon Tennis Grand Slam.

So next time you’re watching sport, rather than grab a pack of chips, maybe grab a punnet of strawberries instead!

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Sweet Potato

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Sweet potatoes are full of nutrients. They can be baked, barbecued, fried, mashed, roasted or steamed to create a tasty piece of tucker! They are rich in beta carotene, vitamin C and fibre with many health benefits, including:

  • Be Healthier: 

    Sweet potatoes are rich in carotenoids, which help to protect against heart disease and cancer.

  • Healthy Gut: 

    One large sweet potato contains around 7g of fibre which is 23% of the recommended daily fibre intake. As a good source of fibre, sweet potato promotes a healthy microbiome.

    Make sure to keep the skin on to retain the benefits of fibre!

  • Healthier Skin: 

    Sweet potatoes are rich in beta carotene which can improve skin health and appearance.

  • Boost Immunity: 

    Sweet potatoes are a good source of vitamin C to help with wound healing and fighting infection.

Enjoy sweet potatoes in roasts, bakes, warm salads or pastas to boost the goodness in your next meal!

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Tofu

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Tofu is a soy based product that originated in china almost 2000 years ago. The process of making tofu is very similar to making cheese and it is essential element in most vegan diets, with a number of health benefits including:

Tofu is low in calories per serving, and great sources of high-quality protein and healthful fat. So next time you’re making a curry, stir fry, or soup throw some Tofu in there!

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Tomatoes

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I’m feeling good from my head TO-MA-TOES. Why? Because tomatoes are jam-packed full of goodness, as you can see:

Tomatoes are high in healthy phytonutrients and can be a valuable part of a healthy diet so enjoy some with pasta, in a salad or in a veggie frittata.

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Whole Grain Bread

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Whole grain bread is the best thing since, well erm, sliced bread! Some of the wonders of whole grain bread include:

There are a number of different types of amazing whole grain breads, make sure to choose those with visible grains or seeds!

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Yoghurt

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Yoghurt is Turkish for “curdled” or “thickened milk”. It is one of the oldest fermented dairy foods and is a rich source of calcium and protein. It also contains other nutrients such as iodine, vitamins D, B2 and B12, and zinc. Here are some of the impressive health benefits of yoghurt:

There are many different types of yoghurt – plain, Greek, low-fat etc but which is healthiest? Check out this 2-min read to find out.

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Zucchini

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Zucchinis (or courgette) may look like a cucumber but they are a type of squash. The word “zucchini” comes from the Italian zucchino, meaning a small squash. Although it is technically a fruit (because it develops from a flowering plant), zucchini is widely referred to as a vegetable because it is cooked and eaten like a vegetable. It has many health benefits including:

Unlike cucumber, zucchini is usually served cooked and can be boiled, grilled, steamed, stuffed and baked, barbecued or fried. You can leave the skin on to create Zucchini noodles by using a veg spiraliser. This versatile vegetable is a ‘must have’ food on your shopping list!

Did you know: The flower of the zucchini plant is also edible (and it is yum!)

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Your Personal Healthy Eating Quiz

What you eat or don’t eat affects how you look, feel and perform. Take our short quiz to find out what foods you could introduce to help you be your best.

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What is healthy eating?

Eating healthy is making sure you enjoy a wide variety of foods from each of the five major food groups daily, in the amounts recommended. The five major food groups as recommended by the Australian Guide to Healthy Eating are:

  1. vegetables and legumes/bean
  2. fruit
  3. lean meats and poultry, fish, eggs, tofu, nuts and seeds, legumes/beans
  4. grain (cereal) foods, mostly wholegrain and/or high cereal fibre varieties
  5. milk, yoghurt, cheese and/or alternatives, mostly reduced fat.

Foods are grouped together because they provide similar amounts of key nutrients and eating a variety of foods from the list above helps to promote good health and reduce the risk of disease.

How do I improve my diet?

If you want to improve your diet you have come to the right place. By completing the Healthy Eating Quiz you’ll receive instant personalised feedback and a report on your diet quality to highlight any areas where you can improve your overall eating habits. Your score is based on the frequency and variety of the foods consumed from the five major food groups mentioned above. No Money No Time can help you improve your score by providing tips, goals and suggestions. On top of this we will provide quick, cheap and healthy recipes as well as credible answers to diet hacks, myths and FAQ’s.

Is my diet healthy?

Dietary habits are different between people. Some people choose to follow a particular diet (i.e., Keto diet or vegan diet) while some have to make changes due to certain food restrictions or health conditions. If you want to know if what you usually eat is healthy, then do the Healthy Eating Quiz today to give you the answers in less than 10 minutes.

Why is healthy eating important?

Your HEQ score and personalised feedback report is based on the frequency and variety of healthy core foods you usually eat. This is important because no single food contains all the nutrients we need to stay healthy. Some foods are higher in nutrients than others and people who have a lot of variety in the foods they eat are more likely to be healthy and to stay healthy. In other words, if you can eat a large variety of vegetables as opposed to only 2-3 types of vegetables, the benefits are much greater. This type of diet also helps you to feel better, think better and perform better during your usual daily activities.

Take the Healthy Eating Quiz