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Want to eat better for yourself and for the planet?

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Want to eat better for yourself and for the planet?

Heard the phrase ‘an apple a day keeps the doctor away’? Who hasn’t! New research confirms that every healthy eating occasion can add minutes to your life, be environmentally sustainable, and lower your healthcare costs.

We have broken down new research findings about how to eat better to live longer, while having a positive impact on the environment, and spending less on healthcare.

What did the research find?

New research using data from the Global Burden of Disease Study analysed health benefits of individual food items and translated this data into how many minutes of life you could gain, or lose, by eating a serving of that food. Here are the key points:

  • Foods and nutrients found to add minutes to your life (by reducing chronic diseases and death rates) include nuts, seeds, foods rich in fibre, wholegrains, legumes, fruits, vegetables, milk and calcium and healthy fats (omega-3 and polyunsaturated fats).

  • Foods and nutrients that were linked to a decrease in minutes of life (by increasing chronic diseases and death rates) included sugar sweetened drinks, red meat, processed meat, unhealthy fats (trans fats) and salt.

This study also cross-checked the health benefit of foods with their environmental impact and classed foods as being in the green zone (high nutritional benefit and low environmental impact), red zone (low nutritional benefit, high environmental impact or both) and amber zone (in between). Here are the key points:

  • Green zone foods are primarily plant based foods, including nuts, fruits, vegetables, legumes and wholegrains, as well as some seafood.

  • Amber zone foods include poultry, dairy foods, egg-based foods, cooked grains (e.g. rice) and vegetables produced in greenhouses.

  • Red zone foods include processed meat, red meat, sugar sweetened drinks, cheese-based foods and some seafood.

Another new research study out this week analysed fruit and vegetable intake data from the Australian Longitudinal Study of Women’s Health in relation to healthcare costs over 15 years. The results - women who ate fruits and vegetables more frequently and a wider variety had lower health care use and healthcare costs!

What does this all mean?

  • Eating a variety of healthy foods from the five food groups regularly is linked to a longer, healthier life

  • Eating mostly plant-based foods is best in terms of nutritional value and environmental impact

  • Limiting how much, and how often you eat energy-dense, nutrient-poor ‘junk’ foods is better for you and better for the environment.

Want to see how your diet stacks up?

Find out in under 10 minutes with our Healthy Eating Quiz!

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