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

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.

Everyday Superfoods
Carrot Recipes (15)
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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!

Everyday Superfoods
Lettuce Recipes (15)
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Everyday Superfoods

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!

Everyday Superfoods
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Everyday Superfoods

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.

Everyday Superfoods
Mushrooms Recipes (16)
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Everyday Superfoods

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!

Everyday Superfoods
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Everyday Superfoods

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.

Everyday Superfoods
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Everyday Superfoods

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!

Everyday Superfoods
Spinach Recipes (14)
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Everyday Superfoods

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!

Everyday Superfoods
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Everyday Superfoods

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.

Everyday Superfoods
Tomatoes Recipes (39)
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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