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What should I eat?

Eat these foods the most

Vegetables & fruit  

Eat plenty of fruit and vegetables. Try to make sure you get at least 3 servings of vegetables and at least 2 servings of fruit every day

Vegetables and fruit provide fibre, vitamins, minerals and antioxidants.

  • Include them in most meals and have as a healthy snack.
  • Eat many different coloured vegetables and fruit.

Eat some of these foods 

Wholegrain bread, cereals, grains & starchy vegetables 

Breads, cereals, grains, and starchy vegetables are a staple in many Kiwi diets. For heart health, choose whole grain and high fibre varieties. On your plate, these foods should fill no more than one-quarter of your plate, or be a fist-sized amount.  

Here are some tips to get you started:

  • swap from white bread to wholegrain bread
  • swap from white to brown rice
  • swap from a low fibre breakfast cereal to whole oats
  • choose baked potato or kumara instead of deep fried
  • use wholemeal instead of white flour
  • choose just one starchy food per meal (i.e. not potato plus bread).

Heart Foundation of NZ 

Fish, lean meat, chicken, legumes, eggs 

Kiwis love their meat and seafood, and they are a good source of protein and nutrients.  But it's important to choose leaner varieties, i.e., with the visible white fat removed, to look after our heart.  

Aim for at least 2 servings every day of legumes, nuts or seeds OR at least 1 serving of seafood, eggs, poultry or red meat every day.

You can try fish instead of meat, and oily fish has the added benefit of healthy omega-3 fats.  Oily fish include tuna, kahawai, trevally, kingfish, warehou, dory, salmon, sardines, eel, squid, mussels or oysters.  

Legumes are one of the most under-rated and healthy, affordable foods around.  They can be eaten instead of meat or mixed into a dish and less meat used.  You can buy them dried or pre-cooked in a can for convenience. 

Heart Foundation of NZ 

Milk, yoghurt, reduced-fat, cheese 

At least 2 servings every day. Choose low-fat or reduced-fat milk and milk products.

If you drink a glass of milk a day, swapping from dark blue to green or yellow top milk saves you 2.8kg of fat in a year.

Milk is one of our staple foods, and it can be found in most fridges around the country.  Drink it straight, add it to cereal, mix it into a smoothie, or use it for baking. Choose lower-fat varieties. 

Heart Foundation of NZ 

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