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

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!

Everyday Superfoods
Brown Rice Recipes (10)
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Everyday Superfoods


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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!

Everyday Superfoods
Cauliflower Recipes (13)
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Everyday Superfoods


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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.
Everyday Superfoods
Eggs Recipes (28)
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Everyday Superfoods


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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.

Everyday Superfoods
Nuts Recipes (25)
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Everyday Superfoods

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.

Everyday Superfoods
Popcorn (unsalted) Recipes (2)
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Everyday Superfoods


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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.

Everyday Superfoods
Potatoes Recipes (15)
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Everyday Superfoods

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!

Everyday Superfoods
Rolled Oats Recipes (20)
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Everyday Superfoods

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!

Everyday Superfoods
Whole Grain Bread Recipes (16)
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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