Hacks, Myths & FAQs

 Back to Articles

Need more energy? Consider the quality, quantity and timing of the foods you eat

Favourite Add to favourites Remove from favourites
Need more energy? Consider the quality, quantity and timing of the foods you eat

Are you feeling lethargic, or hitting that mid afternoon slump and not sure how to get through the afternoon?

The nutritional quality of the foods you eat, and whether or not you are eating enough for your energy needs influence whether you feel tired and lethargic, or ready to tackle each day.

The majority of food that you eat needs to be centred around the five food groups as these are rich in the vitamins, minerals and fibre your body needs to function properly. Complex carbohydrates found in foods such as wholegrain and wholemeal breads, cereal, rice and pasta, as well as vegetables and fruit are a valuable source of energy that your body uses to fuel muscles and your organs like the brain, lungs and heart. These foods are also good sources of some B group vitamins that are needed to convert food into energy. Low glycemic index (GI) carbohydrates are digested and absorbed more slowly from the gut, which leads to a slower rise in blood sugar levels after eating. Eating a wide variety of foods within the ‘basic 5’ groups helps you meet vitamin and mineral needs.

Foods that may support you in having more energy include:

  • Baked beans
  • Blueberries
  • Dragon fruit
  • Rolled oats
  • Spinach
  • Wholegrain bread

You can read about the link between these foods and having more energy here: More Energy | No Money No Time

Tips to improve your energy levels:

  • Maintain a regular schedule for eating, aiming for three meals a day, and adding in healthy snacks to meet your daily serves of the five food groups. Starting with a balanced breakfast.
  • Fill half your plate with vegetables at each meal, and snack on fruit. Both are good sources of phytonutrients, nitrates, vitamins, minerals and fibre.
  • Choose low GI sources of carbohydrate, wholegrains, and include vegetables at most meals to get a sustained release of energy
  • Include a source of lean protein such as chicken, fish, tofu, eggs, yoghurt, cheese or legumes at each meal.
  • Consider the food and timing of your meals around your activity levels and sports to optimise your performance and support your recovery.
  • Drink a minimum of 2L of water every day
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.

Read More Show Less

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