Nutrition
New Zealand Nutrition
Good nutrition can improve your health, making for increased vitality and energy, improved mental performance, weight loss and general wellbeing. While fad diets may work in the short term, our good nutrition guide will set you up for a healthy lifestyle.
What are the basics of good nutrition?
Making healthy food choices can be difficult, especially with unhealthy options often presented as cheaper, more instantly satisfying and easier to prepare. Getting into good habits and a healthy routine is easy though - making good food choices on a regular basis will change your tastes, increase your energy levels and improve general wellbeing of mind and body. In general, New Zealand nutrition experts agree that a healthy diet should follow these guidelines:
1. Eat a variety of foods from all four food groups
- Fruits and vegetables (unprocessed is best)
- Breads and cereals (wholemeal and wholegrains are best)
- Milk and milk products (low fat is best)
- Lean meats, poultry, fish, eggs, nuts and pulses
2. Prepare meals with little added fat and salt
Meals should be low in salt and saturated fat. When choosing oils, try to avoid products that are high in saturated fats and choose a monounsaturated oil instead.
3. Check the salt, sugar and saturated fat levels in packaged foods
Try to shop for unprocessed whole foods and those with no added sugar or salt. Watch for artificial sweeteners, as these are not a good alternative.
4. Complement healthy eating with regular physical activity or exercise
Just 20 to 30 minutes of cardiovascular exercise a day, combined with some resistance or weight exercise 3 times a week, will improve your level of fitness, tone your body and increase your flexibility and strength. Find your local NZ fitness centre and get on the path to good health.
5. Drink plenty of water every day
Bottled or tap water is best; choose water over tea, coffee, soft drinks or energy drinks. Alcohol should be consumed in moderation.
What are carbohydrates, proteins and fats?
All foods are made up of carbohydrate, protein and fat. When getting into the habit of eating healthily, it's worth thinking about your diet in terms of recommended eating patterns. About 50% of your kilojoules (or calories) should come from carbohydrate rich foods, 30% from fatty foods (try to stick to monounsaturated and polyunsaturated fats) and 20% from protein sources.
Tip: keeping a food diary for one or two weeks is a great way to see how your diet stacks up. Add up the energy values of each food (check nutritional information on any packaged foods).
How can I stick to good nutrition?
Habits and routines are formed over time, so don't worry if you have the odd slip-up. For great NZ nutrition, try to:
- Fill your cupboards with fresh, healthy foods such as fruits, vegetables, wholegrain breads and cereals, fruit juice, low fat milk or soymilk, nuts and seeds, and other healthy goodies.
- Get your partner or family onboard and make healthy changes together. Many people are discouraged by those around them and if everyone makes the changes, you will all feel the positive difference.
- Eat a variety of foods so that your body receives all the necessary vitamins and minerals. If you feel you are not getting the required nutrients through your diet, check with a health professional or take multivitamin.
- Enrol in a cooking class which has a focus on healthy, lowfat or vegetarian food. These classes are run through many continuing education programmes and are a great way to learn how to make healthy, tasty food that you will really enjoy.
- Find a sport or exercise that you enjoy and make it a regular part of your routine. You will only do something you enjoy, so why not try something different? Take a brisk walk with a friend around your local park, go jogging to the sound of your favourite tunes on your mp3 player, join a gym, play squash or tennis at your local club, or set yourself some goals and try to improve your times.
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Set goals for yourself, whether it is reaching a healthy goal weight, being able to run a certain distance without stopping, introducing a new healthy food each week, or replacing unhealthy foods in your diet with healthy alternatives.
Do I need to take vitamin or mineral supplements?
Theoretically, if you eat a healthy diet with lots of whole foods and the correct balance of proteins, fats, and carbohydrates, you should be fine. However, you can benefit from a good multivitamin or nutritional supplement if you:
- Feel stressed (this can make your adrenal glands work overtime resulting in fatigue and headaches)
- Have a family history of disease or illness
- Get sick often (you could benefit from a boost to your immune system)
- You smoke (this causes depletion of vitamin C)
- You have anemia or low levels of iron (iron, folic acid, vitamin C and B vitamins will help)
Looking for more information? Find a New Zealand nutrition in the NZS.com directory.
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Lifestyle images from Flickr: Green Apple, Yoga and Wine.
