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

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.

Everyday Superfoods
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Everyday Superfoods

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!

Everyday Superfoods
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Everyday Superfoods

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!

Everyday Superfoods
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Everyday Superfoods

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.

Everyday Superfoods
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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!

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Everyday Superfoods

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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Everyday Superfoods

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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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

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
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Everyday Superfoods

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.

Everyday Superfoods
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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

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!)

Everyday Superfoods
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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