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


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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!

Everyday Superfoods
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Everyday Superfoods


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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!

Everyday Superfoods
Cheese Recipes (34)
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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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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.

Everyday Superfoods
Milk Recipes (16)
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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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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?

Everyday Superfoods
Pineapple Recipes (4)
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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


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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!

Everyday Superfoods
Salmon Recipes (4)
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Everyday Superfoods


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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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Yoghurt Recipes (25)
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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