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Healthy Eating

Following the food pyramid is an awesome model for healthy eating! Here are some tips!

  • Keep balanced. As the pyramid shows, eat mostly grains, fruits and vegies, some dairy and protein and only a little sugars and fats.
  • Eat 5+ a day. Experts recommend you eat at least 3 servings of vegies and 2 servings of fruit every day.
  • Don’t cut out whole food groups. Carbs, fats and protein are all necessary for health.
    Limit your sugars. Sugars hide in unexpected places. Did you know? Many fruit juices have sugar added to them – making them just as sugary as fizzy drinks?! Look for juices with no added sugar or just eat the fruit.
  • Pick takeaway options carefully. Most are high in salt, sugar, and saturated fats which are not good for your health. Keep these to a minimum. If you are getting a takeaway, go for a veggie and meat stirfry, salmon sushi, kebabs with a light dressing, or a chicken sub from Subway.
  • Respect others choices. Some people have dietary restrictions because of their health, religious or ethical reasons. Rather than judging, show respect for them by enquiring about their choices and hearing their point of view on things.



  • Being thin is not the same as being healthy. There are good and bad ways to lose weight. Some people match the body stereotypes the media portrays but are actually unfit and not healthy at all.
  • Lose weight healthily. Healthy weight loss happens when you reduce your overall calories and increase exercise (while still keeping your diet balanced).
  • Ignore ‘fads’ or ‘quick-fix’ options. For a healthy weight long-term, you have to eat a balanced healthy diet and exercise regularly for the rest of your life.
  • Inform yourself. Get good info about health and nutrition from public health organisations, such as the Ministry of Health and District Health Boards, not from people who market ‘revolutionary’ diet plans.
  • Seek advice first. Any confusion over nutrition or major changes to your diet should first be discussed with your G.P. or practice nurse.
  • Make long-lasting lifestyle changes. Dieting rather than eating a balanced diet and exercising can have negative consequences, such as gaining more weight when the diet stops, holding onto weight, cravings, guilt and disappointment, and can even lead to eating disorders.