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The secret to a successful weekly shop

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The secret to a successful weekly shop

Let’s face it, no-one really enjoys doing the groceries, and if you didn’t hate it before, then the toilet paper fiasco of 2020 probably got you there.

Regardless of your feelings toward supermarkets, the choices you make during your weekly shop can actually make a huge difference to your week.

To help you make the most of your shop, we’ve got some tips to help you eat healthy, plan ahead, keep your budget down and spend as little time in the shops as possible!

Shop once a week

The best way to do this is to go in with a plan. Think about the meals you’d like to eat throughout the week and write them down before heading to the shops. Once you familiarise yourself with where foods are situated in the supermarket, you’ll be in and out in no time and won’t have to worry about hearing “UNEXPECTED ITEM IN BAGGING AREA” for at least another week.

Don’t shop when you’re hungry

If you shop when you’re hungry, you’re more likely to buy things you don’t need. So if you don’t want the whole of aisle 12 in your shopping trolley, have a bite to eat before you go!

Plan for leftovers

When preparing a quick and easy dinner, why not make extra so you can creatively use the leftovers to assemble the next day's lunch. Or if you’re super organised and have lots of leftovers, why not freeze it for your future self to enjoy!

If you need some meal inspiration, check out our quick and easy recipes.

Go with themed nights

It’s often helpful to have a themed night each week e.g. Monday is pasta night, Tuesday is fish and veggies night, to help you plan your meals for the week. Keeping the focus narrow will help you to make quick recipe decisions and keep on track with planning and eating healthy.

Find out what everyone else likes to eat

Ask your roommates, family, or partner what they like to eat. If you live with other people why not plan to eat together, that way you can split the shopping bill, take it in turns for cooking and even encourage each other to create healthier dishes.

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