The Fono

Health & Social Services

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Healthy Eating

Being healthy improves your quality of life and your sense of wellbeing. It also means that you are more likely to be around longer for your whanau.

Healthy eating helps your body to work well and helps you to feel good. It can lower your risk of heart disease, stroke and some cancers and help you to have a healthy bodyweight. Healthy eating means eating a variety of foods that give you the nutrients your body needs.

Make healthier food choices

As much as possible choose whole or less-processed foods. Whole foods are very close to their natural state, and they have no added fat, salt or sugar.

Choose foods:

  • with unsaturated fats instead of saturated fats
  • that are low in salt (sodium)
  • with little or no added sugar
  • that are mostly ‘whole’ or less processed

You should eat from these four food groups:

  1. Plenty of vegetables and fruits
    At least 3 servings of vegetables and 2 servings of fruit per day
  2. Grain foods, mostly whole grain and those naturally high in fibre
    At least 6 servings per day - choose mostly whole grain and those naturally high in fibre
  3. Some milk and milk products
    At least 2 servings per day - choose low-fat or reduced-fat milk and milk products
  4. Some legumes, nuts, seeds, fish and other seafood, eggs or poultry, or red meat with the fat removed
    At least 2 servings per day of legumes, nuts or seeds or at least 1 serving of seafood, eggs, poultry or red meat per day

Food Safety

Food safety is about making sure that food is safe to eat. Harmful bacteria and viruses (bugs) can live in some foods, and if the food is not safely gathered, prepared, cooked or stored the bugs can make you or other people ill.

  • Keep all utensils, chopping boards and benches clean
  • Wash your hands before and after handling food
  • Cook foods steaming hot for serving and reheat leftovers thoroughly
  • Don’t leave cooked food at room temperature for longer than two hours
  • Keep raw and cooked foods separately in the fridge

Find out more

My Family Food

Heart Foundation recipes