Healthy eating basics

Vegetables and fruit are packed with goodness. They provide carbohydrate, fibre, vitamins and minerals, and are low in fat.

You should aim to eat a range of different coloured vegetables and fruit, such as:

• red – capsicum, tomato, strawberry etc
• green – broccoli, beans, silverbeet, puha, peas, kiwifruit etc
• orange – carrot, mandarin, orange, pumpkin, golden kumara etc
• white – cauliflower, potato, pear, taro etc
• purple – eggplant, plum, red cabbage etc.

Depending on what age and stage you are at in your life, you will need different amounts of veggies and fruit each day. Read more about recommended serving sizes of vegetables and fruit for children and young people(external link) and older people.(external link) 

Image credit: Canva

Breads, cereals and grains are a staple in many Kiwi diets. They include rice, pasta, breakfast cereals and other grain products. For younger people they are a good source of energy for busy lives, for growth, sport and fitness.

For heart health, choose wholegrain and high fibre varieties. Wholegrain varieties also help prevent constipation.  

Depending on what age and stage you are at in your life, you will need different amounts of grain foods each day. Read more about recommended serving sizes for children and young people(external link) and older people.(external link) 

Milk is one of our staple foods in Aotearoa New Zealand. Drink it straight, add it to cereal, mix it into a smoothie, or use it for baking. 

Milk products like milk, cheese and yoghurt provide energy, protein, vitamins and minerals including calcium. High-calcium foods help build strong bones. Choose low-fat milk and milk products for fewer calories and varieties with added calcium to support bone growth and density – particularly important for younger people who are growing and older people with poor bone density or osteoporosis.  

If you are underweight or need extra energy, choose whole-milk products. 

Read more about recommended serving sizes of milk and milk products for children and young people(external link) and older people.(external link) 

This wide range of foods provides protein (which your body needs to grow), vitamins and minerals to your diet. Red meat, chicken and fish contain iron in a form that your body can easily absorb. 

Oily fish is a good source of omega 3, which might reduce the risk of heart disease and stroke. Oily fish include tuna, kahawai, trevally, kingfish, warehou, dory, salmon, sardines, eel, squid, mussels and oysters.   

Legumes, nuts and seeds 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 legumes dried or pre-cooked in a can for convenience.  

Read more about recommended serving sizes of lean meats, chicken, seafood, eggs, legumes (beans, peas, pulses), nuts and seeds for children and young people(external link) and older people.(external link)

Although fats are not a recommended food group as such, we all need some fat in our diet. It's a macronutrient needed for energy, building healthy cells, helping us to absorb some vitamins and antioxidants, and as a source of omega 3 and omega 6 fatty acids. 

We can get enough fat from healthy food sources (eg, fish, avocado, nuts, olive oil) without needing to add extra fat from less healthy sources (eg, fried chips, fatty meat, cakes and pastries). 

A well-planned diet that avoids meat or other animal products can be healthy, but you need to make sure that your diet is meeting all your nutritional needs.

Read more about being vegetarian or vegan.

• Choose and prepare foods low in fat, salt and sugar.
• Cut back on processed foods like takeaways, sugary drinks and instant packaged meals or snacks. Processed foods include:
  • processed meats like sausage, luncheon, bacon and ham
  • drinks – flavoured milk, fizzy drinks etc.
  • packet foods – instant noodles, soups, meals, sauce mixes, cake mixes etc.
  • most frozen foods (excluding frozen vegetables, berries, unprocessed meat, chicken or fish).
• Choose healthy snacks and take them with you if you are going to be out and about.
• Drink plenty of fluids, especially water, every day. Cut back on fruit juice, soft drinks and energy drinks.
• Drink only moderate amounts of tea and coffee, particularly during pregnancy.
• Limit how much alcohol you drink or don’t drink at all.

Read about some healthy swaps for foods that are less healthy and learn how to read food labels to find out which options are the healthier ones to choose.

Healthy Heart visual food guide (PDF)(external link) Heart Foundation, NZ
Eating for healthy older people/Te kai tōtika e ora ai te hunga kaumatua(external link) HealthEd, NZ
Healthy eating for young People(external link) HealthEd, NZ
Eating and activity guidelines for New Zealand adults(external link) Ministry of Health, NZ
Heart-healthy eating(external link) Heart Foundation, NZ
Healthy recipes library Healthify NZ
Find a dietitian by location or area of interest(external link) Dietitians NZ

(external link)Healthy eating, active living (external link)(external link)Health Promotion Agency and Ministry of Health, NZ, 2020
Eating for a healthy heart (external link)Heart Foundation, NZ, 2019 Available in the following languages: Arabic, (external link)Chinese (traditional), (external link)English, (external link)Khmer, (external link)Korean, (external link)Thai, (external link)Vietnamese, (external link)More languages (external link)
Food and immune function (external link)Health Promotion Agency, NZ, 2022
Eating for healthy adults (external link)Ministry of Health, NZ, 2013
Eat healthy food and move more every day (external link)Health Promotion Agency and Ministry of Health, NZ, 2015
Lite vs light claims (external link)Health Promotion Agency, NZ, 2019
Fitting more fruit & vege into your diet (external link)Multicultural Health Communication Services, NSW, Australia, 2007
Healthy eating guide  [PDF, 2.3 MB]Western Bay of Plenty Primary Health Organisation, NZ, 2018
Meal comparisons  [PDF, 995 KB]Waikato Bay of Plenty, PHO, NZ
Choose a balance of healthy food every day poster (external link)Ministry of Health and Health Promotion Agency, NZ, 2020
How to eat for a healthy heart (external link)Heart Foundation, NZ
Fitting more fruit and veges into your diet(external link) Multicultural Health Communication Services, NSW, Australia, 2007. Available in the following languages: English(external link), Arabic(external link), Chinese (traditional)(external link), Khmer(external link), Korean(external link), Thai(external link), Vietnamese(external link), More languages
(external link)Healthy heart simple steps - tear off pad A5(external link) Heart Foundation NZ. Available in the following languages: English, T(external link)e reo Māori(external link), Hindi(external link)

Apps/Tools

BMI calculator
Heart healthy eating – Simple steps(external link)

How to cut down on your sugar intake
Food groups and serving size
Fats and oils
Glycaemic index (GI)
Weight loss – a healthy approach
Eating and drinking topics

1. Eating for healthy older people/Te kai tōtika e ora ai te hunga kaumatua(external link) HealthEd, NZ, 2021
2. Healthy eating for young people(external link) HealthEd, NZ, 2021
3. Eating and activity guidelines for New Zealand adults(external link) Ministry of Health, NZ, 2021

The Certificate in Pacific Nutrition (nine-day training course)(external link) Heart Foundation – (For people working with pacific communities as a health worker, leader or advisor)
Healthy eating by Dr Teresa Cleary (video)(external link) The Goodfellow Unit, NZ, 2018 

Auckland

Auckland DHB nutrition(external link) Healthpoint, NZ. This page has the latest Auckland dietitians private practice and primary care directory and you can sign in to access the referral criteria for Auckland DHB dietitians.