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A day on a plate - eating to support immunity


There is strong evidence that optimising your nutritional intake can support your immune system - but what should you be eating?

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A day on a plate - eating to support immunity

We recently posted an article on nutrients that are important for supporting good health and optimising your immune response. Evidence shows that Vitamins A, B, C, D, E and minerals iron, zinc and selenium have specific immune functions and when consumed as part of a health and balanced diet can act to support good immune function.

Need more information on how you can include these nutrient rich foods - check out the ‘day on a plate’ below and see some simple, and affordable ways to boost these nutrients in your daily food intake.


Meal Ideas

Vitamins and/or Minerals


  • A, B9, B12, D
  • A, B12, C, Iron
  • A, B9, C, E, Iron, Zinc, Selenium
  • B9, Potassium


  • A, B6, B9, B12, C, D, E, Calcium, Zinc
  • A, B6, B9, C, E, non-haem Iron
  • A, B12, C, E, D, Zinc, Selenium*


  • A, C, non-haem Iron, Zinc
  • A, B6, B9, B12, C, E, Iron, Zinc, Selenium*
  • A, B6, B9, B12, C, E, D, Zinc
  • A, B6, B9, B12, E, Iron, Zinc


  • Fruit
  • Nuts
  • Yoghurt
  • B6, C, E
  • A, B6, B9, E, Zinc, Selenium
  • B12

* will depend on specific ingredients used

Still looking for some more inspiration? Head over to the No Money No Time recipe page for our full selection of easy, nutritious meals.

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