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

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.

Everyday Superfoods
Baked Beans Recipes (7)
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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
Blueberries Recipes (4)
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Everyday Superfoods

Dragon fruit

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Dragon fruit which is also known as the pitaya fruit contains several health benefits. Besides being low in kilojoules, it is also a rich source of antioxidants, Vitamin C, fibre and one of the few fresh fruits that contains iron!

Enjoy it by simply incorporating Dragon fruit into your favourite smoothies and salads now!

FYI: Do you know that dragon fruit belongs to the cacti family?

Everyday Superfoods
Dragon fruit Recipes (1)
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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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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 (31)
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Everyday Superfoods

Whole Grain Bread

Be Healthier More Energy Healthy Gut Feel Fuller for Longer

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