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).
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.
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.