{"title":"[topic] Nutrition","description":"","products":[{"product_id":"ageing-well-how-to-be-the-best-you-can-be","title":"Ageing well: Everyday ways to support wellbeing - HE1148","description":"\u003ch4\u003eGetting older is a natural part of life. Many older adults live independently, contribute to their communities, and bring valuable wisdom and experience. While ageing brings change, it doesn’t mean decline, many age-related changes can be managed through staying active, connected, and engaged in what matters most.\u003c\/h4\u003e\n\u003ch4\u003eThis booklet focuses on the physical aspects of keeping yourself healthy and safe as you grow older.\u003c\/h4\u003e\n\u003ch2\u003eKey topics\u003c\/h2\u003e\n\u003ch3\u003e\n\u003ca href=\"#staying-active\"\u003eStaying active every day\u003c\/a\u003e\u003cbr\u003e\n\u003ca href=\"#nutrition\"\u003eNutrition tips for healthy ageing\u003c\/a\u003e\u003cbr\u003e\n\u003ca href=\"#sleep\"\u003eSleep and rest\u003c\/a\u003e\u003cbr\u003e\n\u003ca href=\"#senses\"\u003eThe senses: hearing, sight, and smell\u003c\/a\u003e\u003cbr\u003e\n\u003ca href=\"#oral-hygiene\"\u003eOral hygiene\u003c\/a\u003e\u003cbr\u003e\n\u003ca href=\"#foot-care\"\u003eFoot care\u003c\/a\u003e\u003cbr\u003e\n\u003ca href=\"#skincare\"\u003eSkincare\u003c\/a\u003e\u003cbr\u003e\n\u003ca href=\"#screening\"\u003eScreening for cancer\u003c\/a\u003e\u003cbr\u003e\n\u003ca href=\"#drugs\"\u003eDrugs: medicines, alcohol, smoking \u003c\/a\u003e\u003cbr\u003e\n\u003ca href=\"#sexual-wellbeing\"\u003eSexual wellbeing\u003c\/a\u003e\u003cbr\u003e\n\u003ca href=\"#keeping-warm\"\u003eKeeping warm in winter\u003c\/a\u003e\u003cbr\u003e\n\u003ca href=\"#safety\"\u003eSafety and fall prevention around the home\u003c\/a\u003e\u003cbr\u003e\n\u003cbr\u003e  \n\u003c\/h3\u003e\u003cp\u003eFeeling financially secure, independent, healthy, and safe all play a big part in creating the lifestyle you want, no matter your age.\u003c\/p\u003e\n\u003cp\u003eAs we age, our quality of life can be influenced by our approach to ageing.\u003c\/p\u003e\n\u003cp\u003eThis includes:\u003c\/p\u003e\n\u003cul\u003e\n\u003cli\u003ethe way we adapt and respond to change\u003c\/li\u003e\n\u003cli\u003euse of humour\u003c\/li\u003e\n\u003cli\u003eour sense of fun\u003c\/li\u003e\n\u003cli\u003eremaining active and connected to our communities\u003c\/li\u003e\n\u003cli\u003eour level of confidence.\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003cp\u003eAdditionally, it’s helpful to care for every part of our wellbeing, mental, emotional, social, and spiritual—to support a balanced and fulfilling life.\u003c\/p\u003e\n\u003ch2 id=\"staying-active\"\u003eStaying active every day\u003c\/h2\u003e\n\u003cp\u003eGentle movement supports wellbeing at any age. It’s never too late to start.\u003c\/p\u003e\n\u003ch3\u003eMove every day, your way\u003c\/h3\u003e\n\u003cp\u003eRegular activity helps maintain strength, balance, confidence, and overall wellbeing.\u003c\/p\u003e\n\u003cul\u003e\n\u003cli\u003e\n\u003cstrong\u003eStart small.\u003c\/strong\u003e Begin gently and build your activity level gradually over time. A few minutes a day is a great place to start.\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eAim for 150 minutes a week.\u003c\/strong\u003e Try to work toward a total of 150 minutes of cardiovascular activity per week. This can be broken into smaller sessions, for example, five 30-minute walks.\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eUse your breath as a guide.\u003c\/strong\u003e You should notice your breathing increase slightly. If it becomes difficult to speak full sentences, reduce the intensity.\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eSupport good posture.\u003c\/strong\u003e Stand or sit with your weight evenly balanced, tummy gently engaged, shoulders relaxed, and spine lengthened. Breathe evenly.\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eCreate a personal activity plan.\u003c\/strong\u003e Choose activities that feel enjoyable and manageable. Every bit counts.\u003c\/li\u003e\n\u003cli\u003e\u003cstrong\u003eConnecting through movement. \u003c\/strong\u003e\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003cp\u003eBeing active with others can add variety, motivation, and a sense of connection. Consider:\u003c\/p\u003e\n\u003cul\u003e\n\u003cli\u003ewalking with a friend or group – swimming or joining an aqua aerobics class\u003c\/li\u003e\n\u003cli\u003etaking part in dance sessions, like line dancing\u003c\/li\u003e\n\u003cli\u003epractising yoga or tai chi\u003c\/li\u003e\n\u003cli\u003espending time in the garden\u003c\/li\u003e\n\u003cli\u003eplaying croquet, going bowling, or cycling\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003ch4\u003eWake-up moves to start your day\u003c\/h4\u003e\n\u003cp\u003eBegin your day with a few simple exercises while still lying in bed. These gentle movements help wake up your muscles and joints.\u003c\/p\u003e\n\u003ch4\u003eBefore getting out of bed\u003c\/h4\u003e\n\u003cp\u003eRepeat each movement several times at your own pace.\u003c\/p\u003e\n\u003cul\u003e\n\u003cli\u003e\n\u003cstrong\u003eAnkle circles and flexes.\u003c\/strong\u003e Move your feet up and down at the ankles, then circle them slowly in both directions.\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eKnee bends.\u003c\/strong\u003e Bend one knee at a time toward your shoulder, then return to a resting position.\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eHip lifts.\u003c\/strong\u003e With feet flat and knees bent, gently lift your hips off the bed and lower them again.\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eArm stretches.\u003c\/strong\u003e Stretch your arms out to the sides, then raise them slowly over your head.\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003ch4\u003eOnce you’re up\u003c\/h4\u003e\n\u003cul\u003e\n\u003cli\u003e\n\u003cstrong\u003eTightrope walk. \u003c\/strong\u003eWalk along an imaginary straight line, placing one foot directly in front of the other.\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003cp\u003eTip: Stay close to a wall or rail for support if needed.\u003c\/p\u003e\n\u003ch3\u003eSupporting a sore or stiff back\u003c\/h3\u003e\n\u003cp\u003eBack discomfort can make everyday activities more difficult. Gentle movement and regular stretching can help ease stiffness and strengthen the muscles that support your spine. These simple exercises can be done \u003cstrong\u003etwice a day\u003c\/strong\u003e, or as part of a morning and evening routine.\u003c\/p\u003e\n\u003ch4\u003eBack-friendly exercises\u003c\/h4\u003e\n\u003cul\u003e\n\u003cli\u003e\n\u003cstrong\u003eStanding back stretch\u003c\/strong\u003e\n\u003cul\u003e\n\u003cli\u003eStand with your feet shoulder-width apart.\u003c\/li\u003e\n\u003cli\u003ePlace your hands on your lower back for support. \u003c\/li\u003e\n\u003cli\u003eBreathe out as you gently bend backward, keeping your neck straight.\u003c\/li\u003e\n\u003cli\u003eReturn to standing and repeat a few times.\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003cp\u003e\u003cimg alt=\"\" src=\"https:\/\/cdn.shopify.com\/s\/files\/1\/0102\/6916\/3582\/files\/HE1148_standing_back_stretch.jpg?v=1756862824\"\u003e\u003c\/p\u003e\n\u003cul\u003e\n\u003cli\u003e\n\u003cstrong\u003eKnee roll\u003c\/strong\u003e (spinal rotation)\n\u003cul\u003e\n\u003cli\u003eLie on your back with arms out to the side.\u003c\/li\u003e\n\u003cli\u003eBend both knees and lift them toward your chest.\u003c\/li\u003e\n\u003cli\u003eSlowly roll your knees to one side and hold briefly.\u003c\/li\u003e\n\u003cli\u003eReturn to centre, then roll to the other side.\u003c\/li\u003e\n\u003cli\u003eKeep your shoulders relaxed and on the floor throughout.\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003cp\u003e\u003cimg src=\"https:\/\/cdn.shopify.com\/s\/files\/1\/0102\/6916\/3582\/files\/HE1148_knee_roll.png?v=1756863118\" alt=\"\"\u003e\u003c\/p\u003e\n\u003cul\u003e\n\u003cli\u003e\n\u003cstrong\u003eSingle leg lift \u003c\/strong\u003e\n\u003cul\u003e\n\u003cli\u003eLie flat on your back with your legs straight.\u003c\/li\u003e\n\u003cli\u003eLift one leg slowly, only as far as is comfortable.\u003c\/li\u003e\n\u003cli\u003eHold for about 20 seconds.\u003c\/li\u003e\n\u003cli\u003eLower your leg and repeat with the other side. \u003c\/li\u003e\n\u003c\/ul\u003e\n\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003cp\u003e\u003cimg src=\"https:\/\/cdn.shopify.com\/s\/files\/1\/0102\/6916\/3582\/files\/HE1148_single_leg_lift.jpg?v=1756863285\" alt=\"\"\u003e\u003c\/p\u003e\n\u003ch3\u003eTips for managing morning discomfort\u003c\/h3\u003e\n\u003cp\u003eIt’s common to feel more stiff or sore in the morning. Some people find it helpful to do light activity — like getting dressed, walking to the bathroom, or having breakfast — before doing their stretches.\u003c\/p\u003e\n\u003cp\u003eAlso, check that your mattress is supportive enough. A mattress that’s too soft may contribute to ongoing back discomfort.\u003c\/p\u003e\n\u003ch3\u003eProtecting your back when lifting\u003c\/h3\u003e\n\u003cp\u003eLifting the right way can help reduce strain on your back and prevent injury. These tips may help:\u003c\/p\u003e\n\u003cul\u003e\n\u003cli\u003eKeep the load close to your body — this reduces pressure on your spine.\u003c\/li\u003e\n\u003cli\u003eUse your legs to do the lifting:\n\u003cul\u003e\n\u003cli\u003ePlace your feet shoulder-width apart, with toes pointing forward.\u003c\/li\u003e\n\u003cli\u003eBend your knees, not your back.\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003c\/li\u003e\n\u003cli\u003eKeep your back as straight as possible throughout the movement.\u003c\/li\u003e\n\u003cli\u003eMove slowly and pause at each step — lift, pause; carry, pause; lower, pause.\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003ch4\u003eMore information\u003c\/h4\u003e\n\u003cul\u003e\n\u003cli\u003eFor further advice about stretching, walking, and safe movement, you can call \u003ca title=\"Freephone 0800 ACTIVE (0800 228 483)\" href=\"Tel:0800228483\" target=\"_blank\"\u003e0800 ACTIVE (0800 228 483)\u003c\/a\u003e\n\u003c\/li\u003e\n\u003cli\u003eTo find out what physical activities are available in your area, contact your local:\n\u003cul\u003e\n\u003cli\u003eCitizens Advice Bureau\u003c\/li\u003e\n\u003cli\u003egym or pool\u003c\/li\u003e\n\u003cli\u003ecommunity or recreation centre\u003c\/li\u003e\n\u003cli\u003eor check your local library’s noticeboard. \u003c\/li\u003e\n\u003c\/ul\u003e\n\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003ch2 id=\"nutrition\"\u003eNutrition tips for healthy ageing\u003c\/h2\u003e\n\u003cp\u003eAs we get older, our metabolism tends to slow down, meaning we use less energy than when we were younger. Because of this, fewer calories are needed to maintain a healthy weight. Eating a balanced, varied diet is important to provide energy, support strength, and protect against illness.\u003c\/p\u003e\n\u003ch3\u003eFood groups\u003c\/h3\u003e\n\u003cp\u003eAim to include these food groups each day:\u003c\/p\u003e\n\u003cul\u003e\n\u003cli\u003e\n\u003cstrong\u003eVegetables and fruit.\u003c\/strong\u003e Eat at least \u003cstrong\u003ethree servings of vegetables\u003c\/strong\u003e and \u003cstrong\u003etwo servings of fruit\u003c\/strong\u003e daily.\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eBreads and cereals.\u003c\/strong\u003e Aim for \u003cstrong\u003eat least six servings\u003c\/strong\u003e daily, mostly wholegrain and high in fibre. Examples include:\n\u003cul\u003e\n\u003cli\u003e2 wheat-based breakfast biscuits such as Weet-Bix\u003c\/li\u003e\n\u003cli\u003e1 slice of wholegrain bread or a wholegrain roll\u003c\/li\u003e\n\u003cli\u003e1 cup cooked rice (try brown rice)\u003c\/li\u003e\n\u003cli\u003e1 medium-sized muffin\u003c\/li\u003e\n\u003cli\u003e2 plain biscuits.\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eMilk and milk products.\u003c\/strong\u003e Have \u003cstrong\u003eat least three servings\u003c\/strong\u003e daily, mostly low- or reduced-fat options. Examples:\n\u003cul\u003e\n\u003cli\u003e1 glass of milk\u003c\/li\u003e\n\u003cli\u003e2 slices of cheese.\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eProtein sources.\u003c\/strong\u003e Include \u003cstrong\u003eat least one serving\u003c\/strong\u003e of meat, poultry, fish, seafood, or eggs daily — or \u003cstrong\u003etwo servings\u003c\/strong\u003e of legumes, nuts, or seeds.\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003ch3\u003eHelpful tips\u003c\/h3\u003e\n\u003cul\u003e\n\u003cli\u003e\n\u003cstrong\u003eStay hydrated.\u003c\/strong\u003e Drink about \u003cstrong\u003eeight cups of fluid\u003c\/strong\u003e each day. Water is the best choice.\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eIncrease fibre.\u003c\/strong\u003e Eat plenty of high-fibre foods like wholegrain bread, breakfast cereals (for, example porridge or Weet-Bix), vegetables, and fruit to help prevent constipation.\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eAdd more legumes.\u003c\/strong\u003e Include foods such as lentils, split peas, and cooked dried beans. Try:\n\u003cul\u003e\n\u003cli\u003ebaked beans on toast\u003c\/li\u003e\n\u003cli\u003esoups with split peas and barley\u003c\/li\u003e\n\u003cli\u003eadding canned lentils to mince dishes. \u003c\/li\u003e\n\u003c\/ul\u003e\n\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eEat mindfully.\u003c\/strong\u003e Chew your food well. Avoid heavy meals late at night if you want to reduce indigestion. If indigestion continues, speak with your doctor.\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eLimit unhealthy foods.\u003c\/strong\u003e Reduce foods high in fat and sugar but low in nutrients, like cakes, biscuits, sweets, and fried foods.\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003ch3\u003eWeight management\u003c\/h3\u003e\n\u003cp\u003eRemember to check your weight regularly with your doctor.\u003c\/p\u003e\n\u003cp\u003e\u003cstrong\u003eIf overweight:\u003c\/strong\u003e Try increasing physical activity and reducing fatty or sugary foods.\u003c\/p\u003e\n\u003cp\u003e\u003cstrong\u003eIf underweight:\u003c\/strong\u003e Include nutritious snacks between meals, such as yoghurt, fruit, nuts, peanut butter on toast, or a glass of milk.\u003c\/p\u003e\n\u003ch3\u003ePlanning meals and eating well\u003c\/h3\u003e\n\u003cp\u003eMealtimes are a chance to care for ourselves. Planning ahead makes it easier to enjoy food that feels good and fuels your day.\u003c\/p\u003e\n\u003cul\u003e\n\u003cli\u003e\n\u003cstrong\u003ePlan ahead\u003c\/strong\u003e to make shopping and cooking easier. Having a few go-to meals in mind can help reduce stress and food waste.\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eConsider sharing meals.\u003c\/strong\u003e Inviting a friend or neighbour over, or joining others for a shared meal, can make eating more enjoyable and sociable.\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eExperiment with new recipes.\u003c\/strong\u003e It’s a great way to stay engaged with food and discover new favourites.\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eChoose lower-fat options.\u003c\/strong\u003e Trim visible fat from meat and look for foods with less saturated fat where possible.\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eLimit added salt.\u003c\/strong\u003e Try flavouring meals with herbs, spices, lemon juice, or vinegar instead.\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eKeep a few staples on hand.\u003c\/strong\u003e Tinned, dried, and frozen foods are handy to have in case it’s harder to get out for shopping.\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eBatch cook and freeze leftovers.\u003c\/strong\u003e Making extra food and freezing it in meal-sized portions can save time and effort on busy or low-energy days. Be sure to label with the date and rotate older meals to the front.\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003cp\u003eIf you’d like more personalised advice, ask your doctor or health provider for a referral to a dietitian. A helpful resource may be Eating well for healthy older people available from \u003ca href=\"https:\/\/healthed.govt.nz\/products\/eating-for-healthy-older-people-te-kai-totika-e-ora-ai-te-hunga-kaumatua\" title=\"Eating for healthy older people \/ Te kai tōtikia e ora ai te hunga kaumātua\" rel=\"noopener\" target=\"_blank\"\u003eEating for Healthy Older People\/Te kai tōtika e ora ai te hunga kaumātua – HE1145 – HealthEd\u003c\/a\u003e\u003c\/p\u003e\n\u003ch2 id=\"sleep\"\u003eSleep and rest\u003c\/h2\u003e\n\u003cp\u003eSleep patterns often change as we get older — and that’s completely normal. \u003cbr\u003e\u003c\/p\u003e\n\u003cul\u003e\n\u003cli\u003eMany people find they sleep for slightly fewer hours — around six to seven hours a night.\u003c\/li\u003e\n\u003cli\u003eWhat matters most is not how long you sleep, but how rested you feel when you wake up.\u003c\/li\u003e\n\u003cli\u003eSleep happens in cycles, usually lasting about 90 minutes each. Most people have four or five cycles a night.\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003cp\u003eEach cycle includes two types of sleep:\u003c\/p\u003e\n\u003cul\u003e\n\u003cli\u003e\n\u003cstrong\u003eNon-REM (quiet) sleep\u003c\/strong\u003e happens soon after you fall asleep. During this stage, brain waves slow, body temperature drops, and the body gets a chance to recover. This type of sleep supports physical health and healing.\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eREM (dream) sleep\u003c\/strong\u003e follows and supports memory, mood, and cognitive function.\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003ch3\u003eUnderstanding sleep changes \u003c\/h3\u003e\n\u003cp\u003eAs we age, levels of \u003cstrong\u003emelatonin\u003c\/strong\u003e, the hormone that helps regulate the sleep–wake cycle, tend to decrease. This often leads to \u003cstrong\u003eless deep (non-REM) sleep\u003c\/strong\u003e and \u003cstrong\u003emore REM sleep\u003c\/strong\u003e. It’s also common to wake more often during the night.\u003c\/p\u003e\n\u003ch3\u003eSupporting better sleep\u003c\/h3\u003e\n\u003cp\u003eIf sleep doesn’t come easily or you often wake during the night, the following ideas may help improve the quality of your rest:\u003c\/p\u003e\n\u003cul\u003e\n\u003cli\u003e\n\u003cstrong\u003eKeep a regular routine.\u003c\/strong\u003e Try to go to bed and get up at roughly the same time each day.\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eStay active during the day.\u003c\/strong\u003e Even a short daily walk can help reduce tension. Getting some sunlight exposure also supports your natural sleep rhythm.\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eTime meals to suit your body.\u003c\/strong\u003e Some people find they sleep better by eating their main meal at midday and keeping the evening meal lighter.\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eAvoid stimulants in the evening.\u003c\/strong\u003e Try to reduce tea, coffee, alcohol, and cigarettes later in the day, as they can interfere with sleep.\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eUnwind before bedtime.\u003c\/strong\u003e Enjoy quiet activities like reading, listening to music, or taking a warm shower to help you relax.\u003c\/li\u003e\n\u003cli\u003eLet go of lingering worries. Try mentally “putting aside” any unresolved concerns. You might imagine placing them in an envelope to open tomorrow.\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eLimit screen time before bed.\u003c\/strong\u003e Instead of watching television or using a device in the hour before sleep, choose calming alternatives like reading or listening to the radio.\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eTry gentle relaxation techniques.\u003c\/strong\u003e In bed, breathe slowly and deeply. You can also try gently tightening and releasing each muscle group to help your body wind down. \u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eDon’t focus on not sleeping.\u003c\/strong\u003e If you’re awake, it’s okay. Try to rest your body and mind, without pressure to fall asleep right away.\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003ch3\u003eA note on sleeping pills \u003c\/h3\u003e\n\u003cp\u003eSleeping pills may be useful for \u003cstrong\u003eshort-term relief,\u003c\/strong\u003e such as during a particularly stressful period or illness. However, they are \u003cstrong\u003enot intended as a long-term solution\u003c\/strong\u003e for ongoing sleep difficulties.\u003c\/p\u003e\n\u003cp\u003eThese medications can have side effects, including:\u003c\/p\u003e\n\u003cul\u003e\n\u003cli\u003echanges in mood or alertness\u003c\/li\u003e\n\u003cli\u003ereduced concentration\u003c\/li\u003e\n\u003cli\u003eincreased risk of poor balance or falls\u003c\/li\u003e\n\u003cli\u003epotential interactions with other medications\u003c\/li\u003e\n\u003cli\u003edependence over time. \u003c\/li\u003e\n\u003c\/ul\u003e\n\u003cp\u003eIf you’re finding it hard to sleep, you’re not alone, and support is available. Talk to your doctor or nurse about what you’re experiencing. In some cases, a referral to a \u003cstrong\u003esleep clinic\u003c\/strong\u003e may be helpful.\u003c\/p\u003e\n\u003cp\u003e\u003cstrong\u003eSleep challenges can also be linked to underlying issues\u003c\/strong\u003e such as \u003cstrong\u003eanxiety or depression\u003c\/strong\u003e, which are treatable conditions. Seeking help is a positive and important step toward improving your overall wellbeing.\u003c\/p\u003e\n\u003ch2 id=\"senses\"\u003eHearing\u003c\/h2\u003e\n\u003cp\u003eAs we grow older, it’s common to experience some gradual hearing loss due to changes in the inner ear. This can affect both the volume and clarity of sound, making conversations more challenging, especially in noisy environments.\u003c\/p\u003e\n\u003cp\u003eYou can make communication easier by:\u003c\/p\u003e\n\u003cul\u003e\n\u003cli\u003ereducing background noise\u003c\/li\u003e\n\u003cli\u003eensuring good lighting\u003c\/li\u003e\n\u003cli\u003efacing the person when speaking so they can see your facial expressions and lips.\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003cp\u003eHearing changes can also be caused by other factors, so it’s a good idea to speak with your doctor if you notice:\u003c\/p\u003e\n\u003cul\u003e\n\u003cli\u003eDifficulty understanding speech, especially in crowds or from a distance.\u003c\/li\u003e\n\u003cli\u003eTrouble hearing high-pitched sounds.\u003c\/li\u003e\n\u003cli\u003eNeeding to turn up the TV or radio louder than others prefer.\u003c\/li\u003e\n\u003cli\u003eMissing the doorbell or telephone ringing.\u003c\/li\u003e\n\u003cli\u003eHearing ringing, buzzing, or hissing sounds.\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003cp\u003eIf needed, a qualified audiologist can help by fitting a hearing aid tailored to your needs. Today’s hearing aids are advanced and can improve your hearing in many everyday situations. It might take a little time to adjust, but many people find they make a big difference in staying connected with others.\u003c\/p\u003e\n\u003cp\u003eTo learn more, visit \u003ca title=\"Hearing New Zealand | Te Kāhui Rongo o Aotearoa\" href=\"https:\/\/www.hearing.org.nz\/\" target=\"_blank\"\u003eHearing New Zealand | Te Kāhui Rongo o Aotearoa\u003c\/a\u003e\u003c\/p\u003e\n\u003ch2\u003eSight\u003c\/h2\u003e\n\u003cp\u003eIt’s common for eyesight to change gradually as we age. Many people start using glasses for reading or close-up tasks. Over time, the lens in the eye becomes less flexible, which can affect sharpness and make it harder to see fine details or distinguish between some colours. Night vision may also decline, which can make driving or moving around in low light more difficult.\u003c\/p\u003e\n\u003cp\u003eLet your doctor know if you notice any of the following:\u003c\/p\u003e\n\u003cul\u003e\n\u003cli\u003eUnusual or heavy discharge from the eyes. \u003c\/li\u003e\n\u003cli\u003eRedness or swelling in or around the eyes. \u003c\/li\u003e\n\u003cli\u003eLoss of vision.\u003c\/li\u003e\n\u003cli\u003eBlurred, dim, or double vision. \u003c\/li\u003e\n\u003cli\u003eBlind spots or shadows.\u003c\/li\u003e\n\u003cli\u003eA narrowed field of vision.\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003ch4\u003eHelpful environmental tips\u003c\/h4\u003e\n\u003cul\u003e\n\u003cli\u003eUse good lighting throughout your home, especially in hallways, staircases, and bathrooms.\u003c\/li\u003e\n\u003cli\u003eReduce glare by using adjustable blinds and matte surfaces where possible.\u003c\/li\u003e\n\u003cli\u003eUse contrasting colours for steps, door frames, and edges of furniture to make them easier to see. \u003c\/li\u003e\n\u003cli\u003eKeep walkways clear of clutter to reduce trip hazards.\u003c\/li\u003e\n\u003cli\u003eUse large-print labels or tactile markers on important household items.\u003c\/li\u003e\n\u003cli\u003eNight lights in bedrooms and bathrooms can improve safety during overnight trips to the toilet.\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003cp\u003eIt’s a good idea to have our eyes checked every two to three years. Eye conditions like glaucoma, cataracts, and macular degeneration may not have early symptoms but can often be managed well when caught early. People with diabetes should have regular eye screenings as part of their ongoing care.\u003c\/p\u003e\n\u003cp\u003eFor more information, speak with your local optometrist or visit the \u003ca title=\"New Zealand Association of Optometrists\" href=\"https:\/\/nzao.nz\/\" target=\"_blank\"\u003eNew Zealand Association of Optometrists\u003c\/a\u003e\u003c\/p\u003e\n\u003ch2\u003eSmell\u003c\/h2\u003e\n\u003cp\u003eAs we age, it’s natural for our sense of smell to become less sensitive. This can mean missing out on familiar scents and aromas that once brought pleasure. It can also make it harder to detect unpleasant or potentially dangerous odours, such as:\u003c\/p\u003e\n\u003cul\u003e\n\u003cli\u003espoiled food\u003c\/li\u003e\n\u003cli\u003egas leaks\u003c\/li\u003e\n\u003cli\u003esmoke or fire\u003c\/li\u003e\n\u003cli\u003ebody odour.\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003cp\u003eWhen our sense of smell isn’t as reliable, there are some simple steps we can take to remain safe and well:\u003c\/p\u003e\n\u003cul\u003e\n\u003cli\u003e\n\u003cstrong\u003eCheck food labels and storage carefully\u003c\/strong\u003e – always look at use-by dates and inspect food before eating.\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eInstall smoke alarms\u003c\/strong\u003e and test their batteries monthly to ensure you’ll be alerted in case of fire.\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eHave gas appliances inspected regularly\u003c\/strong\u003e by a qualified technician.\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eVentilate the home\u003c\/strong\u003e regularly to keep the air fresh.\u003c\/li\u003e\n\u003cli\u003e\u003cstrong\u003e Maintain personal hygiene routines. \u003c\/strong\u003e\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eConsider installing a gas detector\u003c\/strong\u003e if you use gas heating or cooking appliances.\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003cp\u003eIf you notice any sudden or significant changes in your sense of smell, it’s a good idea to speak with your doctor.\u003c\/p\u003e\n\u003ch2 id=\"oral-hygiene\"\u003eOral hygiene\u003c\/h2\u003e\n\u003cp\u003eTeeth and gums play an important role in overall health, helping with chewing, digestion, and comfort. Whether we have our natural teeth or wear dentures, keeping our mouth clean and healthy supports overall wellbeing and quality of life.\u003c\/p\u003e\n\u003ch4\u003eDaily care makes a difference\u003c\/h4\u003e\n\u003cul\u003e\n\u003cli\u003eBrush teeth or dentures at least twice a day.\u003c\/li\u003e\n\u003cli\u003eFloss regularly if you have natural teeth.\u003c\/li\u003e\n\u003cli\u003eVisit your dentist for a check-up at least once a year.\u003c\/li\u003e\n\u003cli\u003eUse fluoride toothpaste unless advised otherwise by your dental team.\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003ch4\u003eGum health\u003c\/h4\u003e\n\u003cp\u003eSee your dentist if you notice any of the following:\u003c\/p\u003e\n\u003cul\u003e\n\u003cli\u003eBleeding gums when brushing.\u003c\/li\u003e\n\u003cli\u003eChanges in the shape or colour of your gums.\u003c\/li\u003e\n\u003cli\u003eOngoing bad breath or a strange taste in your mouth.\u003c\/li\u003e\n\u003cli\u003eTeeth that feel loose or shift position.\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003cp\u003eThese may be signs of gum infection, which can lead to tooth loss if untreated.\u003c\/p\u003e\n\u003ch3\u003eDenture care\u003c\/h3\u003e\n\u003cp\u003eWell-fitting dentures help with eating, speaking, and feeling confident. To care for dentures:\u003c\/p\u003e\n\u003cul\u003e\n\u003cli\u003eHave them checked every five years. They may need adjusting or replacing.\u003c\/li\u003e\n\u003cli\u003eSee your dentist if your dentures feel uncomfortable or cause any soreness.\u003c\/li\u003e\n\u003cli\u003eClean them daily with a soft brush and a denture cleaner or mild toothpaste.\u003c\/li\u003e\n\u003cli\u003eSoak them in a glass or mug of water overnight if you take them out while sleeping.\u003c\/li\u003e\n\u003cli\u003eStore dentures safely and out of reach of children or pets.\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003ch3\u003eSupport and assistance\u003c\/h3\u003e\n\u003cp\u003eIf you need help accessing dental care, support may be available.\u003c\/p\u003e\n\u003ch3\u003eFor information\u003c\/h3\u003e\n\u003cul\u003e\n\u003cli\u003eFor information about publicly funded dental services and emergency dental care information, see \u003ca href=\"https:\/\/info.health.nz\/services-support\/publicly-funded-health-and-disability-services\"\u003ePublicly funded health and disability services\u003c\/a\u003e\n\u003c\/li\u003e\n\u003cli\u003eFor Work and Income support, see \u003ca href=\"https:\/\/www.workandincome.govt.nz\/eligibility\/health-and-disability\/dental-treatment.html\"\u003eDental treatment - Work and Income\u003c\/a\u003e or \u003ca href=\"Tel:0800559009\" title=\"freephone 0800 559 009\" rel=\"noopener\" target=\"_blank\"\u003efreephone 0800 559 009\u003c\/a\u003e\n\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003ch2 id=\"foot-care\"\u003eFoot care\u003c\/h2\u003e\n\u003cp\u003eHealthy feet are essential for comfort, independence, and staying active. Over time, wear and tear, poorly fitting shoes, reduced circulation, or medical conditions can all affect foot health. Regular care can help prevent discomfort and more serious issues.\u003c\/p\u003e\n\u003ch3\u003ePodiatrists recommend the following for healthy feet\u003c\/h3\u003e\n\u003cul\u003e\n\u003cli\u003e\n\u003cstrong\u003eWash feet daily\u003c\/strong\u003e and dry them thoroughly, especially between the toes.\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eTrim toenails straight across\u003c\/strong\u003e and level with the tips of your toes to help prevent ingrown nails.\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eCheck feet daily\u003c\/strong\u003e for any redness, swelling, cracks, or sores, especially if you have diabetes.\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eMoisturise your feet\u003c\/strong\u003e with a plain, unscented lotion to keep skin soft.\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003ePut your feet up\u003c\/strong\u003e to rest when sitting or watching television to improve circulation. \u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eWear well-fitting, supportive shoes\u003c\/strong\u003e that give your toes room to move.\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eChange socks or stockings daily\u003c\/strong\u003e, and choose natural, breathable fabrics.\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eExercise your feet and toes\u003c\/strong\u003e regularly to improve strength and circulation.\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eWarm cold feet gradually.\u003c\/strong\u003e Never place them near direct heat sources.\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eWear warm socks\u003c\/strong\u003e in cooler weather, especially if you’re prone to chilblains.\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eSee a doctor or podiatrist\u003c\/strong\u003e for help with problems like ingrown toenails, discharge, corns, or if you’re unable to cut your own nails safely.\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003ch3\u003eEnvironmental tips for foot safety\u003c\/h3\u003e\n\u003cul\u003e\n\u003cli\u003eEnsure floors are free from clutter and slippery rugs.\u003c\/li\u003e\n\u003cli\u003eUse non-slip mats in the bathroom and wear supportive slippers indoors.\u003c\/li\u003e\n\u003cli\u003eSit in a stable chair with good lighting when trimming nails or applying moisturiser.\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003cp\u003eTo find a registered podiatrist in your area, visit the \u003ca href=\"https:\/\/podiatristsboard.org.nz\/\" title=\"Podiatrists Board of New Zealand\" rel=\"noopener\" target=\"_blank\"\u003ePodiatrists Board\u003c\/a\u003e\u003c\/p\u003e\n\u003ch2 id=\"skincare\"\u003eSkincare\u003c\/h2\u003e\n\u003cp\u003eAs we age, our skin naturally becomes thinner, drier, and less elastic, making it more prone to damage. You may notice dryness, brown spots, or broken veins, especially if you’ve had a lot of sun exposure over the years. However, daily care can help keep our skin healthy and comfortable.\u003c\/p\u003e\n\u003ch3\u003eTips for caring for your skin\u003c\/h3\u003e\n\u003cul\u003e\n\u003cli\u003eMoisturise regularly using a plain, fragrance-free cream on dry areas.\u003c\/li\u003e\n\u003cli\u003eAvoid harsh soaps, shampoos, or cosmetics that may irritate sensitive skin.\u003c\/li\u003e\n\u003cli\u003eUse warm water bathing or showering. Very hot water can dry out the skin.\u003c\/li\u003e\n\u003cli\u003eProtect your hands with gloves when gardening or using cleaning products.\u003c\/li\u003e\n\u003cli\u003eApply sunscreen (SPF 30 or higher) when spending time outdoors, even on cloudy days.\u003c\/li\u003e\n\u003cli\u003eWear a wide-brimmed hat to shade your face and neck from the sun.\u003c\/li\u003e\n\u003cli\u003eStay hydrated by drinking around eight glasses of fluid a day, unless advised otherwise by your doctor.\u003c\/li\u003e\n\u003cli\u003eExercise daily to promote healthy blood flow and skin tissue.\u003c\/li\u003e\n\u003cli\u003eCheck your skin regularly and let your doctor know if you notice: –\n\u003cul\u003e\n\u003cli\u003enew or changing moles\u003c\/li\u003e\n\u003cli\u003eunexplained rashes\u003c\/li\u003e\n\u003cli\u003erough patches or sores that don’t heal.\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003ch3\u003eEnvironmental tips\u003c\/h3\u003e\n\u003cul\u003e\n\u003cli\u003eKeep indoor air from becoming too dry by using a humidifier if needed.\u003c\/li\u003e\n\u003cli\u003eUse soft, natural fabrics for clothing and bedding to reduce irritation.\u003c\/li\u003e\n\u003cli\u003ePlace non-slip mats in the bathroom to avoid falls, especially if skin is sensitive or fragile.\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003cp\u003eEarly detection of skin problems, including skin cancer, can make treatment easier and more effective. If in doubt, get it checked.\u003c\/p\u003e\n\u003ch2 id=\"screening\"\u003eScreening for cancer\u003c\/h2\u003e\n\u003cp\u003eCancer screening helps detect certain cancers early, when treatment is often more effective. Several free screening programmes are available in Aotearoa New Zealand to support early detection and save lives.\u003c\/p\u003e\n\u003ch3\u003eBowel screening\u003c\/h3\u003e\n\u003cp\u003eThe National Bowel Screening Programme is free for people aged 60 to 74. It aims to find bowel cancer early, when it can often be successfully treated.\u003c\/p\u003e\n\u003cul\u003e\n\u003cli\u003eYou’ll receive a test kit in the mail if you’re eligible.\u003c\/li\u003e\n\u003cli\u003eThe test is done at home and sent back for free.\u003c\/li\u003e\n\u003cli\u003eIf anything unusual is found, you’ll be offered further tests.\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003cp\u003eFor more information, visit: \u003ca rel=\"noopener\" title=\"timetoscreen.nz\" href=\"http:\/\/timetoscreen.nz\" target=\"_blank\"\u003etimetoscreen.nz\u003c\/a\u003e\u003c\/p\u003e\n\u003ch3\u003eCervical screening\u003c\/h3\u003e\n\u003cp\u003eCervical screening is one of the best ways to protect against cervical cancer. You’re eligible for free screening if you:\u003c\/p\u003e\n\u003cul\u003e\n\u003cli\u003eare a woman or person with a cervix\u003c\/li\u003e\n\u003cli\u003eare aged 25 to 69\u003c\/li\u003e\n\u003cli\u003ehave ever been sexually active.\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003cp\u003eIt doesn’t matter how long ago you were last sexually active, what your gender identity is, or your sexuality. If you have a cervix, regular screening is recommended.\u003c\/p\u003e\n\u003cul\u003e\n\u003cli\u003eA new type of cervical screening test is now available, which can often be done by self-test.\u003c\/li\u003e\n\u003cli\u003eIf you’ve had a total hysterectomy (removal of uterus and cervix), check with your doctor whether you still need screening.\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003cp\u003eAlways speak to your doctor, nurse, or community health provider if you notice any unusual symptoms, regardless of your age or screening history.\u003c\/p\u003e\n\u003ch3\u003eBreast screening\u003c\/h3\u003e\n\u003cp\u003eThe risk of developing breast cancer increases with age. Regular breast screening can help find cancer early, often before a lump can be felt, when treatment is most likely to be successful.\u003c\/p\u003e\n\u003cp\u003eA mammogram (a low-dose breast X-ray) can detect small changes in the breast tissue. If anything unusual is found, further tests will be offered to check if it might be cancer.\u003c\/p\u003e\n\u003ch4\u003eWho is eligible?\u003c\/h4\u003e\n\u003cp\u003eIf you are aged 45 to 69, you can have a free screening mammogram every two years through BreastScreen Aotearoa, New Zealand’s national breast screening 19 programme. The age range for the rest of Aotearoa New Zealand is being extended to 74.\u003c\/p\u003e\n\u003cul\u003e\n\u003cli\u003eYou don’t need a referral.\u003c\/li\u003e\n\u003cli\u003eContact BreastScreen Aotearoa to enrol or check if you’re due.\u003c\/li\u003e\n\u003cli\u003eThe appointment is quick and usually takes around 30 minutes.\u003c\/li\u003e\n\u003cli\u003eMobile screening units are available in many areas.\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003cp\u003eThings to remember:\u003c\/p\u003e\n\u003cul\u003e\n\u003cli\u003eBreast cancer can affect anyone, regardless of family history.\u003c\/li\u003e\n\u003cli\u003eEven if you feel well and have no symptoms, screening is still important.\u003c\/li\u003e\n\u003cli\u003eLet your doctor or nurse know if you notice any changes in your breasts between screenings.\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003cp\u003eTo find out more or to book, call \u003ca rel=\"noopener\" title=\"freephone 0800 270 200\" href=\"Tel:0800270200\" target=\"_blank\"\u003e0800 270 200\u003c\/a\u003e or visit \u003ca rel=\"noopener\" title=\"breastscreen.org.nz\" href=\"http:\/\/breastscreen.org.nz\" target=\"_blank\"\u003ebreastscreen.org.nz\u003c\/a\u003e\u003c\/p\u003e\n\u003ch3\u003eProstate cancer testing\u003c\/h3\u003e\n\u003cp\u003eMen aged 50 and over should discuss prostate testing with their doctor (usually GP). You can also use the \u003ca href=\"https:\/\/kupe.net.nz\/\"\u003eKupe – Prostate Cancer Decision Tool\u003c\/a\u003e to help you decide if you should get a prostate cancer check.\u003c\/p\u003e\n\u003ch2 id=\"drugs\"\u003eMedicines, alcohol, and smoking\u003c\/h2\u003e\n\u003ch3\u003eMedicines\u003c\/h3\u003e\n\u003cp\u003eAs we age, our bodies process medications differently. This means older adults are more likely to experience side effects or interactions between medications, alcohol, or other drugs. These can lead to problems such as falls, confusion, or depression.\u003c\/p\u003e\n\u003ch4\u003eTips for safe medicine use\u003c\/h4\u003e\n\u003cp\u003eKnow what medicines you’re taking, why you need them, and what side effects to watch for.\u003c\/p\u003e\n\u003cul\u003e\n\u003cli\u003eTake your medicines exactly as prescribed. Follow the instructions on the label. \u003c\/li\u003e\n\u003cli\u003eConsider using a pill organiser or asking your pharmacist for a blister pack to help manage multiple medications.\u003c\/li\u003e\n\u003cli\u003eAlways check whether alcohol or other drugs should be avoided while taking your medicine.\u003c\/li\u003e\n\u003cli\u003eReport any side effects like dizziness, rashes, indigestion, or confusion to your doctor.\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003cp\u003e\u003cstrong\u003e For more information, speak to your pharmacist or ask for the Age Concern factsheet on medication use at \u003ca href=\"https:\/\/ageconcern.org.nz\/\"\u003eAge Concern\u003c\/a\u003e\u003c\/strong\u003e\u003c\/p\u003e\n\u003ch3\u003eAlcohol\u003c\/h3\u003e\n\u003cp\u003eAs we get older, our bodies become more sensitive to alcohol. The liver processes alcohol less efficiently, which can lead to higher blood alcohol levels and stronger reactions.\u003c\/p\u003e\n\u003ch4\u003eImportant things to know\u003c\/h4\u003e\n\u003cul\u003e\n\u003cli\u003eDrinking alcohol daily is not recommended.\u003c\/li\u003e\n\u003cli\u003eOccasional light drinking (for example, one or two glasses) is generally safe for most people.\u003c\/li\u003e\n\u003cli\u003eHeavy drinking can lead to liver, heart, and kidney disease, as well as memory problems, sleep issues, and an increased risk of falls.\u003c\/li\u003e\n\u003cli\u003eAlcohol can affect relationships, alter the effects of medicines, and provide calories without essential nutrients.\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003cp\u003eFor more information or advice contact the Alcohol Drug Helpline: \u003ca href=\"Tel:0800787797\" title=\"Freephone 0800 787 797\" target=\"_blank\"\u003e0800 787 797\u003c\/a\u003e or read the Alcohol and Older People guide available at \u003ca href=\"https:\/\/order.healthpromotion.govt.nz\/products\/alcohol-and-older-people-booklet\"\u003eTe Whatu Ora resource store | Alcohol and older people booklet: What you need to know\u003c\/a\u003e\u003c\/p\u003e\n\u003ch3\u003eSmoking  \u003c\/h3\u003e\n\u003cp\u003eSmoking harms nearly every organ in the body and increases the risk of heart disease, stroke, lung disease, and cancers of the mouth, throat, and lungs.\u003c\/p\u003e\n\u003cp\u003eGood news: Quitting smoking at any age brings health benefits. Many people choose to quit to improve their health and protect the wellbeing of those around them.\u003c\/p\u003e\n\u003cp\u003eFor more information or support, call Quitline on \u003ca href=\"Tel:0800778778\" title=\"Freephone 0800 778 778\" target=\"_blank\"\u003e0800 778 778\u003c\/a\u003e or visit \u003ca href=\"https:\/\/quit.org.nz\/\"\u003eQuitline – Quit Smoking\u003c\/a\u003e\u003c\/p\u003e\n\u003ch2 id=\"sexual-wellbeing\"\u003eSexual wellbeing\u003c\/h2\u003e\n\u003cp\u003eSexual interest and activity may change with age. Many older people continue to enjoy fulfilling sexual relationships.\u003c\/p\u003e\n\u003ch4\u003eThings to consider\u003c\/h4\u003e\n\u003cul\u003e\n\u003cli\u003eCommunication with your partner is key. Talk openly about your needs and any concerns.\u003c\/li\u003e\n\u003cli\u003ePhysical changes like vaginal dryness or erectile difficulties are common. Speak to your doctor; treatments are available.\u003c\/li\u003e\n\u003cli\u003ePleasure doesn’t always have to involve intercourse. Gentle touch and intimacy are just as important.\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003cp\u003eFor more information, visit \u003ca href=\"https:\/\/sexualwellbeing.org.nz\/\"\u003eSexual Wellbeing Aotearoa | Sexual health advice \u0026amp; clinics in NZ\u003c\/a\u003e or call \u003ca href=\"Tel:078106610\" title=\"call 07 810 6610\" target=\"_blank\"\u003e07 810 6610\u003c\/a\u003e to make an appointment.\u003c\/p\u003e\n\u003ch2\u003eAround the home\u003c\/h2\u003e\n\u003ch3 id=\"keeping-warm\"\u003eStaying warm and well in winter\u003c\/h3\u003e\n\u003cp\u003eOlder adults are more vulnerable to the cold due to reduced activity, medications, or changes in how the body regulates temperature. Cold homes can increase the risk of serious illnesses such as pneumonia, stroke, and heart attack.\u003c\/p\u003e\n\u003ch4\u003eTips to stay warm\u003c\/h4\u003e\n\u003cul\u003e\n\u003cli\u003eKeep the main living areas between 18–22°C. Use a wall thermometer to check the temperature.\u003c\/li\u003e\n\u003cli\u003eMake sure you have enough heating and fuel. Insulate your home and block draughts if possible.\u003c\/li\u003e\n\u003cli\u003eTreat heating as essential to your health, not a luxury.\u003c\/li\u003e\n\u003cli\u003eGet a flu vaccination every autumn.\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003ch3 id=\"safety\"\u003eHome safety and falls prevention\u003c\/h3\u003e\n\u003cp\u003eMaking your home safer can help you stay independent and prevent injuries. Visit \u003ca href=\"https:\/\/www.acc.co.nz\/preventing-injury\/trips-falls\"\u003eStaying safe from trips and falls\u003c\/a\u003e for more advice.\u003c\/p\u003e\n\u003ch4\u003eGeneral tips\u003c\/h4\u003e\n\u003cul\u003e\n\u003cli\u003eKeep floors clear of clutter and secure rugs with non-slip backing.\u003c\/li\u003e\n\u003cli\u003eEnsure hallways and stairs are well-lit.\u003c\/li\u003e\n\u003cli\u003eUse handrails and grab bars in bathrooms and stairways.\u003c\/li\u003e\n\u003cli\u003eWear supportive, non-slip shoes.\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003ch4\u003eBathrooms\u003c\/h4\u003e\n\u003cul\u003e\n\u003cli\u003eUse non-slip mats in the shower and bath. \u003c\/li\u003e\n\u003cli\u003eInstall grab rails and consider a shower seat.\u003c\/li\u003e\n\u003cli\u003eUse a pull-out mirror to avoid overreaching.\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003ch4\u003eLighting\u003c\/h4\u003e\n\u003cul\u003e\n\u003cli\u003eKeep a torch by your bed and test batteries regularly.\u003c\/li\u003e\n\u003cli\u003eInstall night lights in bedrooms, bathrooms, and hallways. \u003c\/li\u003e\n\u003c\/ul\u003e\n\u003ch4\u003eKitchens\u003c\/h4\u003e\n\u003cul\u003e\n\u003cli\u003eStore commonly used items between waist and eye level.\u003c\/li\u003e\n\u003cli\u003eUse a step ladder or reaching tool instead of climbing on furniture.\u003c\/li\u003e\n\u003cli\u003eMove hot or heavy items safely by sliding rather than lifting.\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003ch4\u003eBedrooms\u003c\/h4\u003e\n\u003cul\u003e\n\u003cli\u003eSit down when dressing.\u003c\/li\u003e\n\u003cli\u003eGet up slowly from bed: roll onto your side, sit up, then stand gradually.\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003ch4\u003eGardening and maintenance\u003c\/h4\u003e\n\u003cul\u003e\n\u003cli\u003eUse lightweight tools and raised garden beds.\u003c\/li\u003e\n\u003cli\u003eAvoid lifting heavy objects or overreaching. Ask for help when needed.\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003ch3\u003ePlanning for a fall\u003c\/h3\u003e\n\u003cp\u003eEven with precautions, falls can happen. It’s important to plan ahead.\u003c\/p\u003e\n\u003ch4\u003eBe prepared\u003c\/h4\u003e\n\u003cul\u003e\n\u003cli\u003eKeep a phone nearby at all times. \u003c\/li\u003e\n\u003cli\u003eConsider a personal alarm system.\u003c\/li\u003e\n\u003cli\u003eLeave a spare key with someone you trust or in a secure outdoor lockbox.\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003ch4\u003eIf you fall\u003c\/h4\u003e\n\u003cul\u003e\n\u003cli\u003eStay calm and assess your condition.\u003c\/li\u003e\n\u003cli\u003eTry to get up using something sturdy for support.\u003c\/li\u003e\n\u003cli\u003eIf you can’t get up, try to call for help and make yourself comfortable.\u003c\/li\u003e\n\u003cli\u003eAlways let your doctor know about the fall.\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003ch2\u003eUseful contacts\u003c\/h2\u003e\n\u003cul\u003e\n\u003cli\u003eAge Concern New Zealand\n\u003cul\u003e\n\u003cli\u003e\u003ca rel=\"noopener\" title=\"freephone 0800 65 2 105\" href=\"Tel:0800652105\" target=\"_blank\"\u003e 0800 65 2 105\u003c\/a\u003e\u003c\/li\u003e\n\u003cli\u003e\u003ca rel=\"noopener\" title=\"Age Concern\" href=\"http:\/\/ageconcern.org.nz\" target=\"_blank\"\u003e ageconcern.org.nz\u003c\/a\u003e\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003c\/li\u003e\n\u003cli\u003eCitizens Advice Bureau\n\u003cul\u003e\n\u003cli\u003e\u003ca rel=\"noopener\" title=\"0800 367 222\" href=\"Tel:0800367222\" target=\"_blank\"\u003e 0800 367 222\u003c\/a\u003e\u003c\/li\u003e\n\u003cli\u003e\n\u003ca rel=\"noopener\" title=\"cab.org.nz\" href=\"http:\/\/cab.org.nz\" target=\"_blank\"\u003ecab.org.nz\u003c\/a\u003e \u003c\/li\u003e\n\u003c\/ul\u003e\n\u003c\/li\u003e\n\u003cli\u003eHearing New Zealand\n\u003cul\u003e\n\u003cli\u003e\n\u003ca rel=\"noopener\" title=\"freephone 0800 233 445\" href=\"Tel:0800233445\" target=\"_blank\"\u003e0800 233 445\u003c\/a\u003e \u003c\/li\u003e\n\u003cli\u003e\n\u003ca rel=\"noopener\" title=\"hearing.org.nz\" href=\"http:\/\/hearing.org.nz\" target=\"_blank\"\u003ehearing.org.nz\u003c\/a\u003e \u003c\/li\u003e\n\u003c\/ul\u003e\n\u003c\/li\u003e\n\u003cli\u003eBlind Low Vision NZ\n\u003cul\u003e\n\u003cli\u003e\u003ca rel=\"noopener\" title=\"freephone 0800 24 33 33\" href=\"Tel:0800243333\" target=\"_blank\"\u003e 0800 24 33 33\u003c\/a\u003e\u003c\/li\u003e\n\u003cli\u003e\n\u003ca rel=\"noopener\" title=\"blindlowvision.org.nz\" href=\"http:\/\/blindlowvision.org.nz\" target=\"_blank\"\u003eblindlowvision.org.nz\u003c\/a\u003e \u003c\/li\u003e\n\u003c\/ul\u003e\n\u003c\/li\u003e\n\u003cli\u003eSeniorNet\n\u003cul\u003e\n\u003cli\u003e\n\u003ca rel=\"noopener\" title=\"seniornet.nz\" href=\"http:\/\/seniornet.nz\" target=\"_blank\"\u003eseniornet.nz\u003c\/a\u003e \u003c\/li\u003e\n\u003c\/ul\u003e\n\u003c\/li\u003e\n\u003cli\u003eRegional Sports Trusts\n\u003cul\u003e\n\u003cli\u003e\n\u003ca rel=\"noopener\" title=\"sportnz.org.nz\" href=\"http:\/\/sportnz.org.nz\" target=\"_blank\"\u003esportnz.org.nz\u003c\/a\u003e \u003c\/li\u003e\n\u003c\/ul\u003e\n\u003c\/li\u003e\n\u003cli\u003eHealth New Zealand | Te Whatu Ora\n\u003cul\u003e\n\u003cli\u003e\n\u003ca rel=\"noopener\" title=\"info.health.nz\/\" href=\"http:\/\/info.health.nz\/\" target=\"_blank\"\u003einfo.health.nz\/\u003c\/a\u003e \u003c\/li\u003e\n\u003c\/ul\u003e\n\u003c\/li\u003e\n\u003cli\u003eAlso check with your:\n\u003cul\u003e\n\u003cli\u003eGP or nurse for health advice\u003c\/li\u003e\n\u003cli\u003eLocal public health unit\u003c\/li\u003e\n\u003cli\u003eLibrary for local events, services, and health information\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003c\/li\u003e\n\u003c\/ul\u003e","brand":"HealthEd","offers":[{"title":"Default Title","offer_id":34774323724446,"sku":"HE1148","price":0.0,"currency_code":"NZD","in_stock":true}],"thumbnail_url":"\/\/cdn.shopify.com\/s\/files\/1\/0102\/6916\/3582\/files\/HE1148AgeingWellBookletSept2025_3.0.jpg?v=1756861375"},{"product_id":"behind-the-hype-low-carbohydrate-high-fat-diets-npa267","title":"Behind the hype: Low-carbohydrate high-fat diets NPA267","description":"\u003cp class=\"level-two-heading\"\u003e\u003cbr\u003e\u003c\/p\u003e\n\u003ch2 class=\"level-two-heading\"\u003eIn a nutshell\u003c\/h2\u003e\n\u003cul\u003e\n\u003cli\u003eThere is public confusion around the optimal balance of fats, carbohydrates, and protein for a healthy diet.\u003c\/li\u003e\n\u003cli\u003eA wide range of carbohydrate and fat intakes can be part of a healthy eating pattern, but quality of foods choices is important.\u003c\/li\u003e\n\u003cli\u003eFoods high in saturated fats should be reduced and replaced with foods containing unsaturated fats.\u003c\/li\u003e\n\u003cli\u003eUnrefined whole carbohydrate foods provide energy, dietary fibre, and important nutrients, and can reduce chronic disease risk and aid weight management when eaten regularly as part of a balanced diet.\u003c\/li\u003e\n\u003cli\u003eRefined carbohydrates, such as processed breakfast cereals and high sugar foods and beverages, are often low in nutrients, high in energy, and should be limited.\u003c\/li\u003e\n\u003cli\u003eThe Ministry of Health does not recommend low-carbohydrate, high-fat diets for weight loss because there is no evidence for their long-term benefits or safety.\u003cbr\u003e\u003cbr\u003e\n\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003ch2 class=\"level-two-heading\"\u003eFats and carbohydrates in a healthy diet\u003c\/h2\u003e\n\u003cp\u003eThe Ministry of Health Eating and Activity Guidelines are based on robust international scientific evidence and expert advice. The guidelines recommend eating\u003cbr\u003ea variety of foods that are mostly unprocessed whole foods, including vegetables and fruit, wholegrains, legumes, nuts and seeds, fish and seafood, eggs, lean poultry, lean meat, and low or reduced fat milk and milk products. The guidelines also recommend a low intake of refined carbohydrates, processed meats, added sugars, and salt. There is clear, consistent evidence that this type of healthy eating pattern is associated with optimal health outcomes and lower rates of chronic disease\u003csup\u003e1\u003c\/sup\u003e.\u003cbr\u003e\u003c\/p\u003e\n\u003cp\u003eA wide range of carbohydrate and fat intakes can\u003cbr\u003ebe part of a healthy eating pattern. However, some sources and types of fats and carbohydrates are much healthier than others\u003csup\u003e2\u003c\/sup\u003e. In other words, food quality is important.\u003c\/p\u003e\n\u003ch2 class=\"level-two-heading\"\u003eFats\u003c\/h2\u003e\n\u003cp\u003eFat is an essential nutrient and provides fat-soluble vitamins, essential fatty acids, and antioxidants\u003csup\u003e3\u003c\/sup\u003e.\u003cbr\u003eFats are found in many foods from both animal and plant sources. However, not all fats are the same, and the different types of fats each have a different effect on health.\u003c\/p\u003e\n\u003cul\u003e\n\u003cli\u003eSaturated fats are found in animal foods such as meat, milk, butter, cheese, cream, and in some tropical oils, especially palm oil and coconut oil. Consumption of saturated fats should be limited to reduce the risk of heart disease.\u003c\/li\u003e\n\u003cli\u003eTrans fats are formed mainly during food processing and can be found in margarines, biscuits, and baked goods. They also occur naturally in butter, meat and milk at low levels. Consumption of trans fats should be limited to reduce the risk of heart disease.\u003c\/li\u003e\n\u003cli\u003eMonounsaturated fats are found in both animal and plant sources. Olive, canola, rice bran, and peanut oils, and avocados are rich in monounsaturates, which are a better choice for heart health than saturated and trans fats.\u003c\/li\u003e\n\u003cli\u003ePolyunsaturated fats are found in seed oils such as sunflower and corn oil. The very long chain omega-3 polyunsaturated fats are mainly present in oily fish. Replacing saturated fats with polyunsaturated fats reduces the risk of heart disease and stroke.\u003cbr\u003e\n\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003cp\u003eFor more information on fats, see the Behind the Hype fact sheets on butter and coconut oil.\u003c\/p\u003e\n\u003ch2\u003eSaturated fat\u003c\/h2\u003e\n\u003cp\u003eWhile some saturated fat in the diet is acceptable, eating too much (as many New Zealanders do) can be harmful for cardiovascular health\u003csup\u003e4\u003c\/sup\u003e. The Ministry of Health Eating and Activity Guidelines recommend reducing saturated fats and replacing with unsaturated fats\u003csup\u003e3\u003c\/sup\u003e. For example:\u003c\/p\u003e\n\u003cul\u003e\n\u003cli\u003eUse plant-based oils and spreads instead of butter for cooking and spreading5.\u003c\/li\u003e\n\u003cli\u003eChoose lean meat and poultry and remove skin\/excess fat.\u003c\/li\u003e\n\u003cli\u003eInstead of frying: grill, boil, poach, or steam.\u003c\/li\u003e\n\u003cli\u003eChoose mainly reduced fat dairy products\u003csup\u003e1\u003c\/sup\u003e. There has been some debate about whether full fat dairy products can be included in the diet. However, the New Zealand Ministry of Health and New Zealand Heart Foundation advise that eating less dairy fat is associated with reduced risk of heart disease\u003csup\u003e5,6\u003c\/sup\u003e.\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003ch2\u003eCarbohydrates\u003c\/h2\u003e\n\u003cp\u003eCarbohydrates are the main source of energy for our brain and body\u003csup\u003e7\u003c\/sup\u003e and are an important part of a healthy diet. They are found in a wide range of foods. Some carbohydrates are healthier than others.\u003cbr\u003e\u003c\/p\u003e\n\u003cul\u003e\n\u003cli\u003e\n\u003cstrong\u003eUnrefined carbohydrates\u003c\/strong\u003e are found in whole grains, fruits, starchy vegetables, and legumes (such as chickpeas, lentils, beans). These foods provide dietary fibre, vitamins and minerals, and phytonutrients\u003csup\u003e2\u003c\/sup\u003e. Regularly eating a wide variety of these foods reduces risk of cardiovascular diseases, type 2 diabetes, some cancers, and helps maintain a healthy body weight\u003csup\u003e1\u003c\/sup\u003e.\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eRefined carbohydrates\u003c\/strong\u003e are found in refined grains, sugar, and foods with added sugars, such as pastries, biscuits, sweets, highly processed breakfast cereals, and sugar sweetened beverages\u003csup\u003e2\u003c\/sup\u003e. These foods provide energy but generally provide few nutrients and should be eaten only occasionally\u003csup\u003e1\u003c\/sup\u003e.\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003cp\u003eFor more information, see the \u003cem\u003eBehind the Hype\u003c\/em\u003e fact sheet on sugar.\u003c\/p\u003e\n\u003ch2\u003eLow-carbohydrate, high-fat diets and weight management\u003c\/h2\u003e\n\u003cp\u003eLow-carbohydrate, high-fat diets are being promoted by some as a way to lose weight and improve health. While these diets might aid weight loss, this is true of any reduced-energy eating plan. These types of restrictive diets are difficult to follow long-term. They also tend to recommend restricting or eliminating whole foods or food groups that are beneficial for health, such as whole grains, vegetables, fruits, nuts, seeds, and legumes. There is no sound evidence that diets high in fat (particularly saturated fat) and low in carbohydrate are better for health or weight loss than other, healthier reduced-energy diets. The Ministry of Health does not recommend low-carbohydrate, high-fat diets for weight loss because there is no evidence of their long-term benefits or safety.\u003cbr\u003eDieting of any description is never recommended for young children or for pregnant or breastfeeding mothers. See the Behind the Hype fact sheet on weight loss diets for further information.\u003c\/p\u003e\n\u003ch2\u003e\n\u003cbr\u003eReferences\u003c\/h2\u003e\n\u003col\u003e\n\u003cli\u003eMinistry of Health (2015). Eating and Activity Guidelines for New Zealand adults. Summary of Guidelines Statements and key related information. \u003ca href=\"https:\/\/www.health.govt.nz\/system\/files\/documents\/publications\/eagsummary.pdf.\" title=\"www.health.govt.nz\/system\/files\/documents\/publications\/eagsummary.pdf.\" target=\"_blank\"\u003ehttps:\/\/www.health.govt.nz\/system\/files\/documents\/publications\/eagsummary.pdf.\u003c\/a\u003e Accessed July 2020.\u003c\/li\u003e\n\u003cli\u003eMinistry of Health (2015). Eating and Activity Guidelines for New Zealand adults. Topical Questions and Answers. \u003ca href=\"https:\/\/www.health.govt.nz\/system\/files\/documents\/publications\/eag-topical-qa.pdf\" title=\"www.health.govt.nz\/system\/files\/documents\/publications\/eag-topical-qa.pdf\" target=\"_blank\"\u003ehttps:\/\/www.health.govt.nz\/system\/files\/documents\/publications\/eag-topical-qa.pdf\u003c\/a\u003e. Accessed July 2020.\u003c\/li\u003e\n\u003cli\u003eThe New Zealand Nutrition Foundation (2018). Fat. \u003ca href=\"https:\/\/www.nutritionfoundation.org.nz\/nutrition-facts\/nutrients\/fat\" title=\"www.nutritionfoundation.org.nz\/nutrition-facts\/nutrients\/fat\" target=\"_blank\"\u003ehttps:\/\/nutritionfoundation.org.nz\/nutrition-facts\/nutrients\/fat\u003c\/a\u003e. Accessed July 2020.\u003c\/li\u003e\n\u003cli\u003eMinistry of Health (2015). Eating and Activity Guidelines for New Zealand adults. What’s changed \u003ca href=\"https:\/\/www.health.govt.nz\/system\/files\/documents\/publications\/eag-whatschanged.pdf\" title=\"www.health.govt.nz\/system\/files\/documents\/publications\/eag-whatschanged.pdf\" target=\"_blank\"\u003ehttps:\/\/www.health.govt.nz\/system\/files\/documents\/publications\/eag-whatschanged.pdf\u003c\/a\u003e. Accessed July 2020.\u003c\/li\u003e\n\u003cli\u003eThe New Zealand Heart Foundation. Is butter good for you \u003ca href=\"https:\/\/www.heartfoundation.org.nz\/wellbeing\/healthy-eating\/nutrition-facts\/is-butter-good-for-you\" title=\"https:\/\/www.heartfoundation.org.nz\/wellbeing\/healthy-eating\/nutrition-facts\/is-butter-good-for-you\" target=\"_blank\"\u003ehttps:\/\/www.heartfoundation.org.nz\/wellbeing\/healthy-eating\/nutrition-facts\/is-butter-good-for-you\u003c\/a\u003e. Accessed July 2020.\u003c\/li\u003e\n\u003cli\u003eThe New Zealand Heart Foundation (2020). Dairy and the heart. \u003ca href=\"https:\/\/www.heartfoundation.org.nz\/shop\/nutrition\/docs\/dairy-positionstatement.pdf?1583815995\" title=\"https:\/\/www.heartfoundation.org.nz\/shop\/nutrition\/docs\/dairy-positionstatement.pdf?1583815995\" target=\"_blank\"\u003ehttps:\/\/www.heartfoundation.org.nz\/shop\/nutrition\/docs\/dairy-positionstatement.pdf?1583815995\u003c\/a\u003e. Accessed July 2020.\u003c\/li\u003e\n\u003cli\u003eThe New Zealand Nutrition Foundation (2018). Carbohydrates. \u003ca href=\"https:\/\/nutritionfoundation.org.nz\/nutrition-facts\/nutrients\/carbohydrates\" title=\"www.nutritionfoundation.org.nz\/nutrition-facts\/nutrients\/carbohydrates\" target=\"_blank\"\u003ehttps:\/\/nutritionfoundation.org.nz\/nutrition-facts\/nutrients\/carbohydrates\u003c\/a\u003e. Accessed July 2020. \u003c\/li\u003e\n\u003c\/ol\u003e\n\u003cp\u003e \u003c\/p\u003e\n\u003cp\u003eCode: NPA267\u003c\/p\u003e\n\u003ch3 class=\"level-three-heading\"\u003e\u003c\/h3\u003e","brand":"HealthEd","offers":[{"title":"Default Title","offer_id":34774439493790,"sku":"NPA267","price":0.0,"currency_code":"NZD","in_stock":true}],"thumbnail_url":"\/\/cdn.shopify.com\/s\/files\/1\/0102\/6916\/3582\/products\/NPA267thumbnail.png?v=1604460690"},{"product_id":"eat-healthy-food-and-move-more-every-day","title":"Eating and movement for health and wellbeing - HE1333","description":"\u003ch2\u003eAim to eat a variety of foods daily\u003c\/h2\u003e\n\u003cp\u003e\u003cstrong\u003eFill half your meals with vegetables \u003c\/strong\u003e\u003c\/p\u003e\n\u003cp\u003eFresh, frozen or canned – choose a mix of colours for different nutrients.\u003c\/p\u003e\n\u003cp\u003e\u003cstrong\u003eChoose whole grains\u003c\/strong\u003e like grainy bread or brown rice to boost fibre and support digestion.\u003c\/p\u003e\n\u003cp\u003e\u003cstrong\u003eAdd legumes\u003c\/strong\u003e (beans, chickpeas, lentils) – they’re high in fibre and keep you full.\u003c\/p\u003e\n\u003cp\u003e\u003cstrong\u003eInclude dairy\u003c\/strong\u003e such as low-fat milk, cheese, or yoghurt for calcium and protein.\u003c\/p\u003e\n\u003ch2\u003eLower salt, sugar and saturated fat\u003c\/h2\u003e\n\u003cp\u003e\u003cstrong\u003eCook at home more often\u003c\/strong\u003e – homemade meals have less salt and sugar than packaged or takeaway foods.\u003c\/p\u003e\n\u003cp\u003e\u003cstrong\u003eUse heart-friendly cooking methods\u003c\/strong\u003e – trim fat off meat and use oil (for example, olive, canola) instead of butter.\u003c\/p\u003e\n\u003cp\u003e\u003cstrong\u003eEnjoy leftovers\u003c\/strong\u003e – they’re budget-friendly and quick to prepare. Aim to eat a variety of foods daily \u003c\/p\u003e\n\u003cp\u003e\u003cstrong\u003eSwap added sugar\u003c\/strong\u003e – choose unsweetened options, try fruit, yoghurt, or a homemade smoothie.\u003c\/p\u003e\n\u003ch2\u003eEating and drinking habits\u003c\/h2\u003e\n\u003cp\u003e\u003cstrong\u003eDrink plenty of water\u003c\/strong\u003e – swap sugary drinks for tap water.\u003c\/p\u003e\n\u003cp\u003e\u003cstrong\u003eIf drinking alcohol, keep it limited\u003c\/strong\u003e and aim for 2 alcohol-free days each week.\u003c\/p\u003e\n\u003cp\u003e\u003cstrong\u003eSit down to eat and put screens away.\u003c\/strong\u003e This helps you focus and enjoy your food.\u003c\/p\u003e\n\u003cp\u003e\u003cstrong\u003eTry 1 to 2 meat-free nights each week\u003c\/strong\u003e – include eggs or legumes like beans, lentils, or tofu.\u003c\/p\u003e\n\u003cp\u003e\u003cstrong\u003eChoose nourishing snacks \u003c\/strong\u003ein between meals.\u003c\/p\u003e\n\u003ch2\u003eTips for a more active life\u003c\/h2\u003e\n\u003ch4\u003eBe active most days\u003c\/h4\u003e\n\u003cp\u003eAim for at least 2½ hours of activity each week.\u003c\/p\u003e\n\u003cp\u003eYou can spread activity across the week in short bursts like housework, gardening or a short walk after dinner.\u003c\/p\u003e\n\u003ch4\u003eBoost your benefits\u003c\/h4\u003e\n\u003cp\u003eFor extra health gains, add some vigorous activity like brisk walking, swimming, or team sports.\u003c\/p\u003e\n\u003ch4\u003eStrengthen your muscles\u003c\/h4\u003e\n\u003cp\u003eTry muscle-strengthening activities at least twice a week like lifting weights, push-ups and carrying groceries.\u003c\/p\u003e\n\u003ch2\u003eMove more, sit less – every day\u003c\/h2\u003e\n\u003ch4\u003eEvery bit counts!\u003c\/h4\u003e\n\u003cul\u003e\n\u003cli\u003eAny movement is better than none.\u003c\/li\u003e\n\u003cli\u003eWalk or cycle instead of driving, or park further away.\u003c\/li\u003e\n\u003cli\u003eDance or play with your whānau.\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003ch4\u003eDo activities you enjoy\u003c\/h4\u003e\n\u003cul\u003e\n\u003cli\u003eBe active with friends or whānau.\u003c\/li\u003e\n\u003cli\u003eGo for walks, play games, or gather kai together.\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003ch4\u003eBreak up sitting time\u003c\/h4\u003e\n\u003cul\u003e\n\u003cli\u003eStand up and stretch every hour.\u003c\/li\u003e\n\u003cli\u003eWalk to talk to a colleague instead of messaging.\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003ch3\u003eMore information\u003c\/h3\u003e\n\u003cp\u003eFor more information, see \u003ca href=\"https:\/\/healthed.govt.nz\/products\/healthy-eating-active-living\" target=\"_blank\" title=\"Healthy eating active living\" rel=\"noopener\"\u003eHealthy eating, active living - HE1518 – HealthEd\u003c\/a\u003e\u003c\/p\u003e\n\u003cp\u003eFor easy, fast and affordable food ideas, visit \u003ca href=\"https:\/\/healthykids.org.nz\/eat.html\" title=\"Food ideas \u0026amp; tools\"\u003eFood ideas \u0026amp; tools | Healthy Kids\u003c\/a\u003e\u003c\/p\u003e\n\u003cp\u003eFor fun ideas to keep your family active, visit \u003ca href=\"https:\/\/healthykids.org.nz\/move\/games.html\" target=\"_blank\" title=\"Games\" rel=\"noopener\"\u003eGames | Healthy Kids\u003c\/a\u003e\u003c\/p\u003e","brand":"HealthEd","offers":[{"title":"Default Title","offer_id":34774539436190,"sku":"HE1333","price":0.0,"currency_code":"NZD","in_stock":true}],"thumbnail_url":"\/\/cdn.shopify.com\/s\/files\/1\/0102\/6916\/3582\/files\/HE1333-Eat_Healthy_Food_Brochure_2025_3.0_COVER.jpg?v=1768191208"},{"product_id":"eating-for-healthy-breastfeeding-women-nga-kai-totika-ma-te-ukaipo","title":"Eating for Healthy Breastfeeding Women\/Ngā Kai Totika mā te Ūkaipō - HE1806","description":"\u003cp\u003e\u003cstrong\u003eBy choosing to breastfeed, you are providing your baby with the ideal food – it is warm, clean, safe, nutritious and free.\u003c\/strong\u003e\u003c\/p\u003e\n\u003cp\u003eBreastfeeding gets easier with practice.\u003c\/p\u003e\n\u003cul\u003e\n\u003cli\u003eStart breastfeeding your baby soon after birth.\u003c\/li\u003e\n\u003cli\u003eWhen you start to breastfeed, make sure that your baby drinks the colostrum – this is the first fluid that flows from the breast. Colostrum is very good for the baby.\u003c\/li\u003e\n\u003cli\u003eBe patient while you learn.\u003c\/li\u003e\n\u003cli\u003eAsk for help if you have a question or need some support.\u003c\/li\u003e\n\u003cli\u003eBreastfeed to your baby’s hunger cues.\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003cp\u003eIt is recommended that your baby is fed only on breast milk for around the first 6 months of his or her life.\u003c\/p\u003e\n\u003cp\u003eIf breastfeeding is not going well, easily or pleasurably, seek skilled assistance sooner rather than later. Your lead maternity carer (LMC), your Well Child nurse, La Leche League or a lactation consultant can give you advice and support. For more information see \u003ca href=\"http:\/\/www.breastfeeding.org.nz\/\" target=\"_blank\" title=\"Breastfeeding - Ministry of Health\" rel=\"noopener noreferrer\"\u003ebreastfeeding.org.nz\u003c\/a\u003e or \u003ca href=\"\/collections\/all\/topic-child-health\" target=\"_blank\" title=\"Child health resources\" rel=\"noopener noreferrer\"\u003ehealthed.govt.nz\u003c\/a\u003e for breastfeeding-specific resources.\u003c\/p\u003e\n\u003cp\u003eDuring the time that you are breastfeeding, keep following the healthy eating guidelines in this book.\u003c\/p\u003e\n\u003cp\u003eSome women may need special advice from a dietitian about eating. Ask your LMC to arrange for you to see a dietitian if you:\u003c\/p\u003e\n\u003cul\u003e\n\u003cli\u003efind that certain foods that you eat are affecting your baby\u003c\/li\u003e\n\u003cli\u003ehave a medical condition that affects your eating, such as diabetes\u003c\/li\u003e\n\u003cli\u003eeat very little or have a history of eating problems\u003c\/li\u003e\n\u003cli\u003eare vegetarian or vegan\u003c\/li\u003e\n\u003cli\u003eare 18 years old or younger.\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003ch2\u003eFood for a Healthy Breastfeeding Mother and Baby\u003c\/h2\u003e\n\u003cp\u003e\u003cstrong\u003eEat a variety of healthy foods every day from each of the four main food groups below:\u003c\/strong\u003e\u003c\/p\u003e\n\u003col\u003e\n\u003cli\u003evegetables and fruit\u003c\/li\u003e\n\u003cli\u003ebreads and cereals (wholegrain is best)\u003c\/li\u003e\n\u003cli\u003emilk and milk products (reduced- or low-fat milk is best)\u003c\/li\u003e\n\u003cli\u003elegumes, nuts, seeds, fish and other seafood, eggs, poultry (eg, chicken), or red\u003cbr data-mce-fragment=\"1\"\u003emeat with the fat removed.\u003c\/li\u003e\n\u003c\/ol\u003e\n\u003cul\u003e\n\u003cli\u003eLimit your intake of foods that are high in fat (especially saturated fat), salt and sugar (see \u003ca href=\"\/products\/eating-for-healthy-breastfeeding-women-nga-kai-totika-ma-te-ukaipo#choose\"\u003eChoose and Prepare Foods Low in Fat, Salt and Sugar\u003c\/a\u003e).\u003c\/li\u003e\n\u003cli\u003eIf using salt, choose iodised salt.\u003c\/li\u003e\n\u003cli\u003eTake care when buying, preparing, cooking and storing food so that the food is as safe as possible to eat.\u003c\/li\u003e\n\u003cli\u003eDrink plenty of fluids each day, especially water and reduced- or low-fat milk.\u003c\/li\u003e\n\u003cli\u003eDrinking alcohol is not recommended for mothers who are breastfeeding.\u003c\/li\u003e\n\u003cli\u003eKeep a healthy weight by eating well and being physically active each day (unless advised not to be physically active).\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003cp\u003e\u003cstrong\u003eTraditional Māori and Pacific foods can be healthy choices.\u003c\/strong\u003e\u003c\/p\u003e\n\u003ch2\u003eEat a Variety of Healthy Foods\u003c\/h2\u003e\n\u003cp\u003e\u003cstrong\u003eChoose a variety of healthy foods from the following four food groups each day.\u003c\/strong\u003e\u003c\/p\u003e\n\u003ch3\u003e1. Vegetables and Fruit\u003c\/h3\u003e\n\u003cp\u003eVegetables and fruit provide carbohydrates (sugar and starch), fibre, vitamins and minerals and are low in fat.\u003c\/p\u003e\n\u003cul\u003e\n\u003cli\u003eEat plenty of vegetables and fruit.\u003c\/li\u003e\n\u003cli\u003eEnjoy fresh, well-washed vegetables and fruit or frozen or canned varieties. Steaming or microwaving vegetables is best. Go easy on butter or margarine.\u003c\/li\u003e\n\u003cli\u003eInclude vegetables and fruit in a variety of colours.\u003c\/li\u003e\n\u003cli\u003eLimit juice and dried fruit intake because these foods have a high sugar content.\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003cp\u003eEat \u003cstrong\u003eat least nine\u003c\/strong\u003e servings per day of vegetables and fruit – \u003cstrong\u003eat least seven\u003c\/strong\u003e servings of\u003cbr\u003evegetables and \u003cstrong\u003etwo\u003c\/strong\u003e servings of fruit.\u003c\/p\u003e\n\u003ch4\u003eServing size examples\u003c\/h4\u003e\n\u003cp\u003e\u003cstrong\u003eVegetables\u003c\/strong\u003e\u003c\/p\u003e\n\u003cul\u003e\n\u003cli\u003e½ a medium potato or similar sized piece of kūmara, taewa (Māori potato), yam, taro, cassava, or green banana (75 g)\u003c\/li\u003e\n\u003cli\u003e½ cup cooked vegetables, eg, pūhā, watercress, silverbeet, taro leaves, bok choy, Chinese cabbage, broccoli, cabbage, corn, carrot or peas (75 g)\u003c\/li\u003e\n\u003cli\u003e1 cup salad or bean sprouts\u003c\/li\u003e\n\u003cli\u003e1 medium tomato (75 g)\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003cp\u003e\u003cstrong\u003eFruit\u003c\/strong\u003e\u003c\/p\u003e\n\u003cul\u003e\n\u003cli\u003e1 apple, pear, banana or orange (150 g)\u003c\/li\u003e\n\u003cli\u003e2 small apricots or plums \u003c\/li\u003e\n\u003cli\u003e1 cup diced or canned fruit (drained and with no added sugar), eg, pineapple (150 g)\u003c\/li\u003e\n\u003cli\u003e1 cup frozen fruit, eg, mango, berries\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003ch3\u003e2. Breads and Cereals\u003c\/h3\u003e\n\u003cp\u003eThese provide carbohydrates (sugar and starch), fibre, and nutrients such as B vitamins and minerals.\u003c\/p\u003e\n\u003cul\u003e\n\u003cli\u003eEat plenty of breads and cereals, including rice, pasta, breakfast cereals and other grain products.\u003c\/li\u003e\n\u003cli\u003eChoose wholegrain varieties because they provide extra nutrients and fibre. They also help prevent constipation.\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003cp\u003eChoose \u003cstrong\u003eat least nine \u003c\/strong\u003eservings of breads and cereals each day.\u003c\/p\u003e\n\u003ch4\u003eServing size examples\u003c\/h4\u003e\n\u003cul\u003e\n\u003cli\u003e½ medium roll (40 g)\u003c\/li\u003e\n\u003cli\u003e1 medium slice rēwena bread (30 g)\u003c\/li\u003e\n\u003cli\u003e1 slice bread (40 g)\u003c\/li\u003e\n\u003cli\u003e⅔ cup cereal flakes\u003c\/li\u003e\n\u003cli\u003e¼ cup muesli (30 g)\u003c\/li\u003e\n\u003cli\u003e½ cup cooked cereal, eg, porridge (120 g)\u003c\/li\u003e\n\u003cli\u003e½ cup cooked pasta\u003c\/li\u003e\n\u003cli\u003e½ cup cooked rice\u003c\/li\u003e\n\u003cli\u003e3 crispbreads or crackers (35 g)\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003ch3\u003e3. Milk and Milk Products\u003c\/h3\u003e\n\u003cp\u003eWomen who are breastfeeding need milk and milk products as sources of protein, vitamins and minerals, especially calcium and iodine.\u003c\/p\u003e\n\u003cul\u003e\n\u003cli\u003eChoose reduced- or low-fat milk, yoghurt and cheese.\u003c\/li\u003e\n\u003cli\u003eMilk and milk products provide New Zealanders with most of their calcium. If you do not eat these foods or eat very little of them, ask your LMC or Well Child nurse about other calcium sources.\u003c\/li\u003e\n\u003cli\u003eCalcium is also found, in lower amounts, in foods such as wholegrain bread, broccoli, canned salmon, canned sardines, spinach, baked beans and tofu.\u003c\/li\u003e\n\u003cli\u003eIf you are drinking non-dairy milks, eg, soy, oat or nut milk, choose one that is calcium-fortified (check the label).\u003c\/li\u003e\n\u003cli\u003eIf you follow a vegan diet, you will need to check that your non-dairy milk has vitamin B12 in it.\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003cp\u003eHave \u003cstrong\u003eat least two \u003c\/strong\u003eservings each day of milk or milk products, preferably reduced- or low-fat products.\u003c\/p\u003e\n\u003ch4\u003eServing size examples\u003c\/h4\u003e\n\u003cul\u003e\n\u003cli\u003e1 large glass milk (250 ml)\u003c\/li\u003e\n\u003cli\u003e¾ cup or 1 pottle yoghurt (200 g)\u003c\/li\u003e\n\u003cli\u003e2 slices hard cheese (40 g)\u003c\/li\u003e\n\u003cli\u003e1 large glass calcium-fortified soy milk (250 ml)\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003ch3\u003e4. Legumes, Nuts, Seeds, Fish and other Seafood, Eggs, Poultry (eg, Chicken), or Red Meat with the Fat Removed\u003c\/h3\u003e\n\u003cp\u003eThese foods give you protein, iron, zinc and other nutrients.\u003c\/p\u003e\n\u003cul\u003e\n\u003cli\u003eChoose lean meats, chicken and seafood.\u003c\/li\u003e\n\u003cli\u003eIron is important for healthy blood.\u003c\/li\u003e\n\u003cli\u003eIron in lean meats, chicken and seafood is absorbed well by the body. Eggs, cooked dried beans, peas and lentils, and nuts and seeds also contain iron, but the iron is not as easily absorbed.\u003c\/li\u003e\n\u003cli\u003eInclude foods rich in vitamin C with your meals to help absorb iron. Fresh vegetables and fruit, especially taro leaves (cooked), broccoli, tomatoes, oranges, kiwifruit, mangoes and pineapple, are rich sources of vitamin C. This is especially important for vegetarian and vegan women, who may find it hard to get enough iron.\u003c\/li\u003e\n\u003cli\u003eSeafood and eggs are also useful sources of iodine (see the \u003ca href=\"\/products\/eating-for-healthy-breastfeeding-women-nga-kai-totika-ma-te-ukaipo#iodine\"\u003eIodine and Iodine Deficiency section\u003c\/a\u003e).\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003cp\u003eChoose \u003cstrong\u003eat least two\u003c\/strong\u003e servings from this group each day.\u003c\/p\u003e\n\u003ch4\u003eServing size examples\u003c\/h4\u003e\n\u003cul\u003e\n\u003cli\u003e2 slices cooked meat (about 65 g), eg, beef, pork or lamb\u003c\/li\u003e\n\u003cli\u003e½ cup mince or casserole (65 g)     \u003c\/li\u003e\n\u003cli\u003e½ medium steak (65 g)\u003c\/li\u003e\n\u003cli\u003e2 drumsticks or ½ chicken breast (80 g)\u003c\/li\u003e\n\u003cli\u003e1 large piece of fish (100 g), eg, warehou or eel\u003c\/li\u003e\n\u003cli\u003e1 medium, freshly cooked pāua\u003c\/li\u003e\n\u003cli\u003esmall can of canned fish, eg, skipjack or albacore tuna, sardines, salmon or mackerel (90 g)\u003c\/li\u003e\n\u003cli\u003e6 freshly cooked mussels (100 g)\u003cbr\u003e\n\u003c\/li\u003e\n\u003cli\u003e2 large (2 x 60 g) eggs\u003c\/li\u003e\n\u003cli\u003e1 cup canned or cooked dried beans, eg, bean salad or lentil dish (150 g)\u003c\/li\u003e\n\u003cli\u003e⅓ cup nuts or seeds\u003c\/li\u003e\n\u003cli\u003e¾ cup tofu (170 g)\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003ch3\u003eDrink Plenty of Fluids Every Day\u003c\/h3\u003e\n\u003cp\u003e\u003cstrong\u003eUse your thirst as a guide. Aim for \u003ci\u003eten\u003c\/i\u003e cups of fluid each day. Try to have a drink with each breastfeed.\u003c\/strong\u003e\u003c\/p\u003e\n\u003cp\u003eExtra fluid may be needed during hot weather, after activity, or if you are vomiting or constipated.\u003c\/p\u003e\n\u003cp\u003eWater or reduced- or low-fat milk are the best choices.\u003c\/p\u003e\n\u003cp\u003eCaffeine is transferred into breast milk and may lead to irritability and poor sleeping patterns in your baby, especially when the caffeine is consumed heavily. Limit drinks containing caffeine, such as coffee, tea and cola drinks. Have no more than six cups of tea or instant coffee (or three ‘single’ espresso-type coffees or one ‘double’ espresso- type coffee) each day.\u003c\/p\u003e\n\u003cp\u003eBe cautious about drinking herbal teas. Discuss this with your LMC or Well Child nurse.\u003c\/p\u003e\n\u003cp\u003eAvoid drinking tea with meals. The tannins in tea mean you will not absorb the iron in the meal as well as you could.\u003c\/p\u003e\n\u003cp\u003eLimit soft drinks, flavoured waters, fruit drinks, cordials and diet drinks because these are low in nutrients and may be high in sugar. Avoid energy drinks and energy shots.\u003c\/p\u003e\n\u003ch3\u003e\n\u003ca id=\"choose\" name=\"choose\" href=\"null\"\u003e\u003c\/a\u003eChoose and Prepare Foods Low in Fat, Salt and Sugar\u003c\/h3\u003e\n\u003cp\u003e\u003cstrong\u003eThe best way to meet your extra needs is to choose foods from the four food groups. These are good sources of fibre, vitamins and minerals.\u003c\/strong\u003e\u003c\/p\u003e\n\u003cp\u003eWhen shopping, read labels and look for foods that are lower in fat (especially in saturated fat), salt and sugar. If using salt, choose iodised salt.\u003c\/p\u003e\n\u003cp\u003e\u003cstrong\u003eTo cut down on your intake of fat (especially saturated fat), salt and sugar:\u003c\/strong\u003e\u003c\/p\u003e\n\u003cul\u003e\n\u003cli\u003echoose polyunsaturated or monounsaturated margarine or lower fat table spreads (fortified with vitamin D) rather than butter or dripping, and spread thinly\u003c\/li\u003e\n\u003cli\u003echoose foods rich in polyunsaturated fat and omega-3, including green leafy vegetables, nuts and seeds, oily fish (canned tuna, sardines, salmon, mackerel; fresh warehou, eel) and oils (soybean, canola, flaxseed and walnut oils)\u003c\/li\u003e\n\u003cli\u003echoose lean meats; trim off any fat, remove skin from chicken before or after cooking, skim fat off stews or off the top of boil-ups and eat more grilled, boiled or steamed fish\u003c\/li\u003e\n\u003cli\u003ereduce intake of sausages or processed meats, which can be high in fat; if eating these foods, grill rather than fry them\u003c\/li\u003e\n\u003cli\u003ewhen cooking, choose to grill, steam, microwave, boil or bake foods, without adding fat\u003c\/li\u003e\n\u003cli\u003eeat meals without adding extra salt\u003c\/li\u003e\n\u003cli\u003echoose foods with no added sugar.\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003cp\u003eMany fast foods, takeaways and processed snacks are high in fat, salt and\/or sugar. These include foods such as fish and chips, fried chicken, hamburgers, pies, chocolate bars, muesli bars, chippies, doughnuts, cream cakes, lollies, fruit leathers, cordials and soft\/fizzy drinks. Choose these foods and drinks only occasionally.\u003c\/p\u003e\n\u003ch3\u003eAim for a Healthy Weight\u003c\/h3\u003e\n\u003cp\u003e\u003cstrong\u003eBreastfeeding can help you lose some of the weight you gained during pregnancy. A slow weight loss over the time of breastfeeding is best.\u003c\/strong\u003e\u003c\/p\u003e\n\u003cp\u003eDieting is not recommended.\u003c\/p\u003e\n\u003cp\u003eYour body needs more energy (kilojoules or calories) when you are breastfeeding, so your appetite will increase.\u003c\/p\u003e\n\u003cul\u003e\n\u003cli\u003eChoose foods from the four food groups for your extra energy needs.\u003c\/li\u003e\n\u003cli\u003eEat regularly, starting the day with breakfast.\u003c\/li\u003e\n\u003cli\u003eInclude snacks from the four food groups.\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003ch3\u003eSnack Ideas\u003c\/h3\u003e\n\u003cul\u003e\n\u003cli\u003e\n\u003cstrong\u003eSandwiches:\u003c\/strong\u003e Use a variety of fillings such as banana, yeast extract spread, cheese, cottage cheese, baked beans, jam or peanut butter. Try different bases, for example, wholegrain bread rolls, rēwena bread, crackers, rice cakes, crumpets, pita bread, muffins and baked bread fingers.\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eVegetable sticks:\u003c\/strong\u003e Keep these in the fridge. Serve with cottage cheese or peanut butter.\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eFruit:\u003c\/strong\u003e Try fresh, canned (unsweetened), or frozen, served whole, cut up with yoghurt or in a smoothie.\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eCereals:\u003c\/strong\u003e Choose cereals low in fat and sugar, for example, porridge, untoasted muesli, cornflakes, bran flakes and wheat biscuits.\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003ePopcorn:\u003c\/strong\u003e Pop using a little oil or margarine or use a microwave. Go easy on the salt.\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eReduced- or low-fat milk products:\u003c\/strong\u003e Try yoghurt, cubes of cheese, reduced- or low-fat milk and milk puddings (eg, creamed rice).\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003ch2\u003eBeing Active\u003c\/h2\u003e\n\u003cul\u003e\n\u003cli\u003eBeing physically active will help you keep a healthy weight and maintain muscle tone. Unless advised otherwise, aim for at least 30 minutes of moderate physical activity everyday. This could include brisk walking, swimming, or any activity that is comfortable for you and leaves you with enough breath to hold a conversation.\u003c\/li\u003e\n\u003cli\u003eYour LMC or physiotherapist can show you exercises that help re-strengthen your stomach, back and pelvic floor muscles.\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003ch2\u003eTake Time Out for Yourself\u003c\/h2\u003e\n\u003cp\u003eIt is important to get the rest you need and to eat well. Being tired or stressed can delay your milk letdown.\u003c\/p\u003e\n\u003cp\u003eMost new mothers feel tired for the first few months and benefit from the support of others.\u003c\/p\u003e\n\u003cul\u003e\n\u003cli\u003eTry resting while your baby sleeps during the day.\u003c\/li\u003e\n\u003cli\u003eRest when your body tells you it is tired.\u003c\/li\u003e\n\u003cli\u003eAsk friends, family or your local community or church group for support.\u003c\/li\u003e\n\u003cli\u003eYour LMC, Well Child nurse or community health worker from a marae-based clinic is there to help.\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003cp\u003eTalking about how you feel and sharing jobs with other people can make all the difference. Whānau\/family and friends can help by bringing meals, helping with cleaning and washing, and watching your baby and other children so you can have a break.\u003c\/p\u003e\n\u003cp\u003eIf you need to leave your baby, you can express milk so that others can feed the baby.\u003c\/p\u003e\n\u003cp\u003eTake time out for yourself. Going for a walk provides exercise, fresh air and a time to relax.\u003c\/p\u003e\n\u003ch2\u003e\n\u003ca id=\"iodine\" name=\"iodine\" href=\"null\"\u003e\u003c\/a\u003eIodine and Iodine Deficiency\u003c\/h2\u003e\n\u003cp\u003eIodine is an essential nutrient required in small amounts to support normal growth and development including normal brain development. It is important that babies receive enough iodine. Requirements for iodine increase during pregnancy and while breastfeeding. Even with a well-balanced diet, it is difficult to get enough iodine from food alone.\u003c\/p\u003e\n\u003cp\u003eChoose foods that are important sources of iodine and take a daily iodine-only tablet during the time that you are breastfeeding.\u003c\/p\u003e\n\u003cp\u003eImportant sources of iodine in foods include well-cooked seafoods, milk, eggs, some cereals and commercially made bread (excluding organic and unleavened bread because they are not required to be made with iodised salt).\u003c\/p\u003e\n\u003cp\u003eIn addition:\u003c\/p\u003e\n\u003cul\u003e\n\u003cli\u003eTake one 0.150 milligram (mg)\/150 microgram (mcg or μg) iodine-only tablet daily during the time that you are breastfeeding.\u003c\/li\u003e\n\u003cli\u003eThe recommended registered tablet can be purchased at pharmacies, with the cost reduced when prescribed by your LMC.\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003cp\u003eFor further information, contact a health professional such as your LMC, dietitian, practice nurse or pharmacist.\u003c\/p\u003e\n\u003cp\u003eSupplements containing seaweed, kelp and iodine are not recommended for women who are breastfeeding because the iodine content and quality of the supplements is variable.\u003c\/p\u003e\n\u003ch2\u003eVitamin D\u003c\/h2\u003e\n\u003cp\u003eVitamin D is needed for strong bones and joints. While it is found in some foods in the diet, the main source of vitamin D in New Zealand is sunlight. Vitamin D is made in the body through the action of sunlight on the skin. Examples of foods that contain vitamin D are fresh and canned oily fish (tuna, sardines, salmon, herring, mackerel, warehou, eel), eggs and vitamin D-fortified yoghurts, milk, dairy desserts and margarines.\u003c\/p\u003e\n\u003cp\u003eSome sun exposure is recommended so that your body can make vitamin D.\u003c\/p\u003e\n\u003cp\u003eBetween September and April, sun protection is recommended (shade, clothing coverage, and a hat that shades the face and neck, sunscreen, sunglasses), especially between 10.00 am and 4.00 pm. A daily walk or some other form of outdoor physical activity in the early morning or late afternoon is recommended.\u003c\/p\u003e\n\u003cp\u003eBetween May and August some sun exposure is important. A daily walk or another form of outdoor physical activity in the hours around noon, with face, arms, and hands exposed is recommended.\u003c\/p\u003e\n\u003cp\u003eIf you are concerned about not getting enough vitamin D, discuss this with a health practitioner, such as your doctor (GP), dietitian, LMC or Well Child nurse.\u003c\/p\u003e\n\u003ch2\u003eSupplements\u003c\/h2\u003e\n\u003cp\u003eChoosing a variety of foods from the four food groups is very important, especially during the time that you are breastfeeding. Vitamin, mineral and health supplements should only be taken in consultation with your LMC or GP. For most women who are breastfeeding, supplements other than the iodine-only tablet should not be necessary.\u003c\/p\u003e\n\u003cp\u003eUsing vitamin and mineral supplements will not give you extra energy.\u003c\/p\u003e\n\u003ch2\u003eAllergies\u003c\/h2\u003e\n\u003cp\u003eBreastfeeding women do not need to avoid foods associated with allergy, unless\u003cbr\u003ethey have an allergy to the food themselves. Avoiding foods while pregnant or\u003cbr\u003ebreastfeeding does not help prevent allergies in the baby.\u003c\/p\u003e\n\u003cp\u003eIf you think that a certain food that you are eating is affecting your baby, discuss this with your LMC or Well Child nurse.\u003c\/p\u003e\n\u003ch2\u003eColic\u003cbr\u003e\n\u003c\/h2\u003e\n\u003cp\u003eInconsolable crying in an otherwise healthy baby can be a sign of colic. Colic seems to have more than one cause.\u003c\/p\u003e\n\u003cp\u003eA crying baby may also have an illness, so it is important to have this checked by a doctor or Well Child nurse.\u003c\/p\u003e\n\u003cp\u003eCutting out some foods you are eating may not stop the colic, and you may be cutting out foods that you and your baby need.\u003c\/p\u003e\n\u003cp\u003eColic may be related to a feeding problem. It may help to have your breastfeeding assessed by your LMC, Well Child nurse or lactation consultant.\u003c\/p\u003e\n\u003cp\u003eIf cow’s milk or any other food is removed from your diet, seek advice from a dietitian to ensure that you and your baby are not missing out on important nutrients.\u003c\/p\u003e\n\u003ch2\u003eAlcohol\u003c\/h2\u003e\n\u003cp\u003e\u003cstrong\u003eAlcohol is not recommended.\u003c\/strong\u003e\u003c\/p\u003e\n\u003cp\u003eIt is best to avoid alcohol during the time that you are breastfeeding because it passes very quickly into breast milk, and so can negatively affect your baby. This is especially important during the first month following your baby’s birth. If you choose to drink alcohol, the limit should be no more than an occasional one to two standard drinks. Binges of alcohol should be avoided.\u003c\/p\u003e\n\u003cp\u003eIf you choose to drink alcohol you can minimise the risk of exposing your baby to it by waiting until the alcohol level in your breast milk has dropped. Wait for at least\u003cbr data-mce-fragment=\"1\"\u003etwo hours after one standard drink before breastfeeding again. The longer the time\u003cbr data-mce-fragment=\"1\"\u003ebetween drinking alcohol and breastfeeding, the less chance it will affect your baby.\u003c\/p\u003e\n\u003ch2\u003eSmoking\u003c\/h2\u003e\n\u003cp\u003e\u003cb\u003eBe smokefree and keep your baby smokefree.\u003c\/b\u003e\u003c\/p\u003e\n\u003cp\u003eSmoking can reduce the amount of milk you make.\u003c\/p\u003e\n\u003cp\u003eIf you do choose to smoke:\u003c\/p\u003e\n\u003cul\u003e\n\u003cli\u003enever smoke during breastfeeding\u003c\/li\u003e\n\u003cli\u003enever smoke in the same room as your baby – smoke outside if possible.\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003cp\u003eSome people think smoking is an easy way to lose weight. This is not true.\u003c\/p\u003e\n\u003ch2\u003eMedication\u003c\/h2\u003e\n\u003cp\u003e\u003cb\u003eSeek advice about taking medication.\u003c\/b\u003e\u003c\/p\u003e\n\u003cp\u003eUse medication only as advised by your LMC or GP.\u003c\/p\u003e\n\u003cp\u003eTaking any other sort of drugs, for example, illicit drugs or party pills, is not recommended for mothers who are breastfeeding.\u003c\/p\u003e\n\u003ch2\u003eFor more information\u003c\/h2\u003e\n\u003cp\u003eYou and your baby are entitled to receive free Well Child care in accordance with the Well Child Tamariki Ora National Programme. This includes advice about and support with your own and your baby’s nutrition requirements.\u003c\/p\u003e\n\u003cp\u003eThis programme is delivered by your LMC from conception until 2–6 weeks after the birth of your baby. From 2–6 weeks onwards, your Well Child provider (Plunket, public health service, Māori or Pacific provider) will provide this care.\u003c\/p\u003e\n\u003cp\u003eIf you need further advice or information, talk to your LMC or Well Child provider.\u003c\/p\u003e\n\u003ch3\u003eOther organisations for information\u003c\/h3\u003e\n\u003cul\u003e\n\u003cli\u003eHealthline \u003ca href=\"Tel:0800611116\" title=\"call 0800 611 116\"\u003e0800 611 116\u003c\/a\u003e\n\u003c\/li\u003e\n\u003cli\u003eLactation Consultant (IBCLC)\u003c\/li\u003e\n\u003cli\u003eLa Leche League for breastfeeding support and information\u003c\/li\u003e\n\u003cli\u003eParents Centre New Zealand\u003cbr\u003e\n\u003c\/li\u003e\n\u003cli\u003eDietitian at local public health unit\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003ch3\u003eFor website information\u003c\/h3\u003e\n\u003cul\u003e\n\u003cli\u003e\u003ca href=\"http:\/\/www.health.govt.nz\/yourhealth-topics\/maternity\/breastfeeding\" target=\"_blank\"\u003eMinistry of Health\u003c\/a\u003e\u003c\/li\u003e\n\u003cli\u003e\u003ca href=\"http:\/\/www.healthed.govt.nz\/\" target=\"_blank\"\u003eHealth Education resources\u003c\/a\u003e\u003c\/li\u003e\n\u003cli\u003e\u003ca href=\"http:\/\/www.raisingchildren.org.nz\/\" target=\"_blank\"\u003ewww.raisingchildren.org.nz\u003c\/a\u003e\u003c\/li\u003e\n\u003cli\u003e\u003ca href=\"http:\/\/www.multiples.org.nz\" target=\"_blank\" title=\"Multiples New Zealand\" rel=\"noopener noreferrer\"\u003eMultiples New Zealand\u003c\/a\u003e\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003cp\u003eISBN 978-0-478-19353-4 (print)\u003cbr\u003e ISBN 978-0-478-19354-1 (online) \u003c\/p\u003e\n\u003cp\u003e \u003c\/p\u003e\n\u003cp\u003eCode: HE1806\u003c\/p\u003e","brand":"HealthEd","offers":[{"title":"Default Title","offer_id":34774540288158,"sku":"HE1806","price":0.0,"currency_code":"NZD","in_stock":true}],"thumbnail_url":"\/\/cdn.shopify.com\/s\/files\/1\/0102\/6916\/3582\/products\/HE1806_Eating_for_healthy_breastfeeding_women_1.pdf.png?v=1593001143"},{"product_id":"eating-for-healthy-children-aged-2-to-12-nga-kai-totika-mo-te-hunga-kohungahunga","title":"Eating for Healthy Children aged 2 to 12\/Ngā Kai Tōtika mō te Hunga Kōhungahunga - HE1302","description":"\u003cp\u003eEveryone needs to be active and eat well to be healthy. Being healthy increases your quality of life and your sense of wellbeing.\u003c\/p\u003e\n\u003cp\u003eThis booklet gives advice for parents, whānau and caregivers on the types of food children need to eat to be healthy. It also describes how children can be active in everyday life.\u003c\/p\u003e\n\u003ch2\u003e\n\u003ca href=\"null\" name=\"Healthy%20food%20choices\" id=\"Healthy food choices\" data-mce-href=\"null\"\u003e\u003c\/a\u003eTeach children to make healthy food choices\u003c\/h2\u003e\n\u003cp\u003e\u003cstrong\u003e\u003cem\u003eDo more of these\u003c\/em\u003e\u003c\/strong\u003e\u003c\/p\u003e\n\u003cul\u003e\n\u003cli\u003eMake mealtimes fun – where family\/whānau can catch up and share their day.\u003c\/li\u003e\n\u003cli\u003eHave meals together as a family (when possible) and turn off the TV and cellphones.\u003c\/li\u003e\n\u003cli\u003eHave meals at times that suit children – this may mean having meals earlier than you are used to.\u003c\/li\u003e\n\u003cli\u003eProvide three healthy meals every day, including breakfast.\u003c\/li\u003e\n\u003cli\u003eProvide a wide variety of healthy foods for children to choose from.\u003c\/li\u003e\n\u003cli\u003eTake your children food shopping and encourage them to choose healthy foods, such as fruit and vegetables, for the trolley.\u003c\/li\u003e\n\u003cli\u003eEncourage children to try new foods.\u003c\/li\u003e\n\u003cli\u003eMake preparing food fun – involve children from an early age and let them do more as they get older.\u003c\/li\u003e\n\u003cli\u003eMake children’s serving sizes smaller than an adult’s – most children don’t need to eat as much as adults.\u003c\/li\u003e\n\u003cli\u003eEncourage family members to stop eating when they feel full.\u003c\/li\u003e\n\u003cli\u003eOffer healthy snacks (low in fat, salt and sugar) between meals.\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003cp\u003e\u003cstrong\u003e\u003cem\u003eDo less of these\u003c\/em\u003e\u003c\/strong\u003e\u003c\/p\u003e\n\u003cul\u003e\n\u003cli\u003eKeep takeaways for occasional meals only (less than once a week), not as everyday foods.\u003c\/li\u003e\n\u003cli\u003eLimit fruit juice and dried fruit – they contain a lot of sugar.\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003cp\u003e\u003cstrong\u003e\u003cem\u003eDon’t do these\u003c\/em\u003e\u003c\/strong\u003e\u003c\/p\u003e\n\u003cul\u003e\n\u003cli\u003eDon’t use rewards or force or push a child to eat.\u003c\/li\u003e\n\u003cli\u003eDon’t encourage continuous eating or grazing – stick to set meal and snack times.\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003cp\u003eBe a positive role model – if you make healthy food choices, then your children are more likely to do the same.\u003c\/p\u003e\n\u003ch2\u003eOffer many different foods\u003c\/h2\u003e\n\u003cp\u003eChildren need to eat many different foods to be healthy and to grow. The four main food groups contain a mixture of carbohydrate, fat, protein, vitamins and minerals – all of which children need as they grow.\u003c\/p\u003e\n\u003cp\u003eChoose a variety of foods from the four food groups every day:\u003c\/p\u003e\n\u003cul\u003e\n\u003cli\u003e\u003ca href=\"\/products\/eating-for-healthy-children-aged-2-to-12-nga-kai-totika-mo-te-hunga-kohungahunga#Veges\" data-mce-href=\"\/products\/eating-for-healthy-children-aged-2-to-12-nga-kai-totika-mo-te-hunga-kohungahunga#Veges\"\u003evegetables and fruit\u003c\/a\u003e\u003c\/li\u003e\n\u003cli\u003e\u003ca href=\"\/products\/eating-for-healthy-children-aged-2-to-12-nga-kai-totika-mo-te-hunga-kohungahunga#Breads\" data-mce-href=\"\/products\/eating-for-healthy-children-aged-2-to-12-nga-kai-totika-mo-te-hunga-kohungahunga#Breads\"\u003ebreads and cereals\u003c\/a\u003e\u003c\/li\u003e\n\u003cli\u003e\u003ca href=\"\/products\/eating-for-healthy-children-aged-2-to-12-nga-kai-totika-mo-te-hunga-kohungahunga#Milk\" data-mce-href=\"\/products\/eating-for-healthy-children-aged-2-to-12-nga-kai-totika-mo-te-hunga-kohungahunga#Milk\"\u003emilk and milk products\u003c\/a\u003e\u003c\/li\u003e\n\u003cli\u003e\n\u003ca href=\"\/products\/eating-for-healthy-children-aged-2-to-12-nga-kai-totika-mo-te-hunga-kohungahunga#Meat\" data-mce-href=\"\/products\/eating-for-healthy-children-aged-2-to-12-nga-kai-totika-mo-te-hunga-kohungahunga#Meat\"\u003elean meats, chicken, seafood, eggs, legumes,* nuts and seeds\u003c\/a\u003e.\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003cp\u003e* Legumes include cooked dried beans, peas and lentils.\u003c\/p\u003e\n\u003cp\u003e\u003cem\u003eNote that the serving sizes in this booklet may be too big for younger children to eat in a single meal. You can divide one serving into several smaller amounts for your child to eat throughout the day.\u003c\/em\u003e\u003c\/p\u003e\n\u003ch3\u003e\n\u003ca href=\"null\" name=\"Veges\" id=\"Veges\" data-mce-href=\"null\"\u003e\u003c\/a\u003eVegetables and fruit\u003c\/h3\u003e\n\u003cp\u003eVegetables and fruit provide carbohydrate, fibre, vitamins and minerals and are low in fat. They should be eaten with most meals and are good snack foods.\u003c\/p\u003e\n\u003cul\u003e\n\u003cli\u003eChoose fresh, frozen or canned vegetables and fruit. Buying “in season” vegetables and fruit keeps their costs down.\u003c\/li\u003e\n\u003cli\u003eOffer a mixture of raw and cooked vegetables and fruit with the meal or snack.\u003c\/li\u003e\n\u003cli\u003eProvide many different coloured vegetables and fruit; for example, tomato or strawberry, broccoli or kiwifruit, carrot or mandarin, eggplant or plum, potato or pear.\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003ch4\u003eWhat is one serving?\u003c\/h4\u003e\n\u003cul\u003e\n\u003cli\u003e1⁄2 cup of cooked vegetables or 1 cup of salad\u003c\/li\u003e\n\u003cli\u003e\n\u003cspan data-mce-fragment=\"1\"\u003e1⁄2\u003c\/span\u003e medium potato, or similar size piece of kūmara, yam, or taro\u003c\/li\u003e\n\u003cli\u003e1 medium apple, pear, banana or orange\u003cbr\u003e\n\u003c\/li\u003e\n\u003cli\u003e1 cup of fresh or stewed fruit salad\u003cbr\u003e\n\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003cp\u003e*Some raw vegetables and fruit may be too hard for young children to chew and grind up well. See the \u003ca href=\"\/products\/eating-for-healthy-children-aged-2-to-12-nga-kai-totika-mo-te-hunga-kohungahunga#Choking\" data-mce-href=\"\/products\/eating-for-healthy-children-aged-2-to-12-nga-kai-totika-mo-te-hunga-kohungahunga#Choking\"\u003eYoung children and choking\u003c\/a\u003e section.\u003c\/p\u003e\n\u003ch4\u003eHow many serves of fruit and vegetables do they need? \u003c\/h4\u003e\n\u003ctable\u003e\n\u003ctbody\u003e\n\u003ctr\u003e\n\u003ctd width=\"99\"\u003e\n\u003cp\u003e\u003cstrong\u003e \u003c\/strong\u003e\u003c\/p\u003e\n\u003c\/td\u003e\n\u003ctd width=\"83\"\u003e\n\u003cp\u003e\u003cstrong\u003eAge Group\u003c\/strong\u003e\u003c\/p\u003e\n\u003c\/td\u003e\n\u003ctd width=\"73\"\u003e\n\u003cp\u003e\u003cstrong\u003e2-3\u003c\/strong\u003e\u003c\/p\u003e\n\u003c\/td\u003e\n\u003ctd width=\"73\"\u003e\n\u003cp\u003e\u003cstrong\u003e4-8\u003c\/strong\u003e\u003c\/p\u003e\n\u003c\/td\u003e\n\u003ctd width=\"71\"\u003e\n\u003cp\u003e\u003cstrong\u003e9-11\u003c\/strong\u003e\u003c\/p\u003e\n\u003c\/td\u003e\n\u003ctd width=\"73\"\u003e\n\u003cp\u003e\u003cstrong\u003e12-13\u003c\/strong\u003e\u003c\/p\u003e\n\u003c\/td\u003e\n\u003c\/tr\u003e\n\u003ctr\u003e\n\u003ctd rowspan=\"2\" width=\"99\"\u003e\n\u003cp\u003e\u003cstrong\u003eVegetables\u003c\/strong\u003e\u003c\/p\u003e\n\u003c\/td\u003e\n\u003ctd width=\"83\"\u003e\n\u003cp\u003eGirls\u003c\/p\u003e\n\u003c\/td\u003e\n\u003ctd rowspan=\"2\" width=\"73\"\u003e\n\u003cp\u003e2.5\u003c\/p\u003e\n\u003c\/td\u003e\n\u003ctd rowspan=\"2\" width=\"73\"\u003e\n\u003cp\u003e4.5\u003c\/p\u003e\n\u003c\/td\u003e\n\u003ctd rowspan=\"2\" width=\"71\"\u003e\n\u003cp\u003e5\u003c\/p\u003e\n\u003c\/td\u003e\n\u003ctd width=\"73\"\u003e\n\u003cp\u003e5\u003c\/p\u003e\n\u003c\/td\u003e\n\u003c\/tr\u003e\n\u003ctr\u003e\n\u003ctd width=\"83\"\u003e\n\u003cp\u003eBoys\u003c\/p\u003e\n\u003c\/td\u003e\n\u003ctd width=\"73\"\u003e\n\u003cp\u003e5.5\u003c\/p\u003e\n\u003c\/td\u003e\n\u003c\/tr\u003e\n\u003ctr\u003e\n\u003ctd rowspan=\"2\" width=\"99\"\u003e\n\u003cp\u003e\u003cstrong\u003eFruit\u003c\/strong\u003e\u003c\/p\u003e\n\u003c\/td\u003e\n\u003ctd width=\"83\"\u003e\n\u003cp\u003eGirls\u003c\/p\u003e\n\u003c\/td\u003e\n\u003ctd rowspan=\"2\" width=\"73\"\u003e\n\u003cp\u003e1\u003c\/p\u003e\n\u003c\/td\u003e\n\u003ctd rowspan=\"2\" width=\"73\"\u003e\n\u003cp\u003e1.5\u003c\/p\u003e\n\u003c\/td\u003e\n\u003ctd rowspan=\"2\" width=\"71\"\u003e\n\u003cp\u003e2\u003c\/p\u003e\n\u003c\/td\u003e\n\u003ctd rowspan=\"2\" width=\"73\"\u003e\n\u003cp\u003e2\u003c\/p\u003e\n\u003c\/td\u003e\n\u003c\/tr\u003e\n\u003ctr\u003e\n\u003ctd width=\"83\"\u003e\n\u003cp\u003eBoys\u003c\/p\u003e\n\u003c\/td\u003e\n\u003c\/tr\u003e\n\u003c\/tbody\u003e\n\u003c\/table\u003e\n\u003cp\u003e\u003cbr\u003e\u003c\/p\u003e\n\u003ch3\u003e\n\u003ca href=\"null\" name=\"Breads\" id=\"Breads\" data-mce-href=\"null\"\u003e\u003c\/a\u003eBreads and cereals\u003c\/h3\u003e\n\u003cp\u003eChildren need to eat breads and cereals every day, as these are the best source of energy for the body.\u003c\/p\u003e\n\u003cul\u003e\n\u003cli\u003eThese foods include breads, breakfast cereals, rice, noodles and pasta. They provide carbohydrate (which can be an important source of energy and fibre) and some vitamins and minerals.\u003c\/li\u003e\n\u003cli\u003eBreads and cereals are healthy snack foods for schoolchildren.\u003c\/li\u003e\n\u003cli\u003eInclude wholegrain varieties (eg, rolled oats, brown rice or bread with whole grains), as they are higher in fibre, vitamins and minerals.\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003ch4\u003eWhat is one serving?\u003c\/h4\u003e\n\u003cul\u003e\n\u003cli\u003e2 breakfast wheat biscuits\u003c\/li\u003e\n\u003cli\u003e\n\u003cspan data-mce-fragment=\"1\"\u003e1⁄2\u003c\/span\u003e wholegrain bread roll or 1 sandwich slice of whole grain bread\u003c\/li\u003e\n\u003cli\u003e1⁄2 cup of cooked porridge\/rolled oats or ¼ cup of muesli\u003c\/li\u003e\n\u003cli\u003e\n\u003cspan data-mce-fragment=\"1\"\u003e1⁄2\u003c\/span\u003e cup of cooked pasta or brown rice\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003ch4\u003eHow many servies of bread and cereals do they need?\u003c\/h4\u003e\n\u003ctable\u003e\n\u003ctbody\u003e\n\u003ctr\u003e\n\u003ctd width=\"102\"\u003e\n\u003cp\u003e\u003cstrong\u003eAge Group\u003c\/strong\u003e\u003c\/p\u003e\n\u003c\/td\u003e\n\u003ctd width=\"91\"\u003e\n\u003cp\u003e\u003cstrong\u003e2-3\u003c\/strong\u003e\u003c\/p\u003e\n\u003c\/td\u003e\n\u003ctd width=\"91\"\u003e\n\u003cp\u003e\u003cstrong\u003e4-8\u003c\/strong\u003e\u003c\/p\u003e\n\u003c\/td\u003e\n\u003ctd width=\"93\"\u003e\n\u003cp\u003e\u003cstrong\u003e9-11\u003c\/strong\u003e\u003c\/p\u003e\n\u003c\/td\u003e\n\u003ctd width=\"94\"\u003e\n\u003cp\u003e\u003cstrong\u003e12-13\u003c\/strong\u003e\u003c\/p\u003e\n\u003c\/td\u003e\n\u003c\/tr\u003e\n\u003ctr\u003e\n\u003ctd width=\"102\"\u003e\n\u003cp\u003eGirls\u003c\/p\u003e\n\u003c\/td\u003e\n\u003ctd rowspan=\"2\" width=\"91\"\u003e\n\u003cp\u003e4\u003c\/p\u003e\n\u003c\/td\u003e\n\u003ctd rowspan=\"2\" width=\"91\"\u003e\n\u003cp\u003e4\u003c\/p\u003e\n\u003c\/td\u003e\n\u003ctd width=\"93\"\u003e\n\u003cp\u003e4\u003c\/p\u003e\n\u003c\/td\u003e\n\u003ctd width=\"94\"\u003e\n\u003cp\u003e5\u003c\/p\u003e\n\u003c\/td\u003e\n\u003c\/tr\u003e\n\u003ctr\u003e\n\u003ctd width=\"102\"\u003e\n\u003cp\u003eBoys\u003c\/p\u003e\n\u003c\/td\u003e\n\u003ctd width=\"93\"\u003e\n\u003cp\u003e5\u003c\/p\u003e\n\u003c\/td\u003e\n\u003ctd width=\"94\"\u003e\n\u003cp\u003e6\u003c\/p\u003e\n\u003c\/td\u003e\n\u003c\/tr\u003e\n\u003c\/tbody\u003e\n\u003c\/table\u003e\n\u003ch3\u003e\u003cbr\u003e\u003c\/h3\u003e\n\u003ch3\u003eMilk and milk products\u003c\/h3\u003e\n\u003cp\u003eMilk provides energy, protein, and many vitamins and minerals, including calcium. Children and preschoolers need milk and milk products to help build strong bones and teeth.\u003c\/p\u003e\n\u003cul\u003e\n\u003cli\u003eWhen children are 2 years of age, you can choose to gradually introduce reduced-fat (light blue lid) and low-fat (yellow or green lid) milk and milk products.\u003c\/li\u003e\n\u003cli\u003eEncourage children who don’t drink milk to eat other milk products such as yoghurt, low-fat home made fruit smoothies, custard, milky soups, and cheese.\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003ch4\u003eWhat is one serving?\u003c\/h4\u003e\n\u003cul\u003e\n\u003cli\u003e1 cup (250 ml) low or reduced fat fresh, UHT long life, reconstituted powdered milk or buttermilk \u003c\/li\u003e\n\u003cli\u003e2 slices (40 g) or a 4 x 3 x 2 cm piece of cheese such as Edam\u003c\/li\u003e\n\u003cli\u003e¾ cup (200 g) low- or reduced-fat yoghurt\u003c\/li\u003e\n\u003cli\u003e1 cup (250 ml) calcium-added plant-based milk alternatives (eg, soy, rice, almond, oat milk) (with at lest 100 mg of added calcium per 100 ml).\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003ch4\u003eHow any serves of milk and milk products do they need?\u003c\/h4\u003e\n\u003ctable\u003e\n\u003ctbody\u003e\n\u003ctr\u003e\n\u003ctd width=\"101\"\u003e\n\u003cp\u003e\u003cstrong\u003eAge Group\u003c\/strong\u003e\u003c\/p\u003e\n\u003c\/td\u003e\n\u003ctd width=\"93\"\u003e\n\u003cp\u003e\u003cstrong\u003e2-3\u003c\/strong\u003e\u003c\/p\u003e\n\u003c\/td\u003e\n\u003ctd width=\"93\"\u003e\n\u003cp\u003e\u003cstrong\u003e4-8\u003c\/strong\u003e\u003c\/p\u003e\n\u003c\/td\u003e\n\u003ctd width=\"93\"\u003e\n\u003cp\u003e\u003cstrong\u003e9-11\u003c\/strong\u003e\u003c\/p\u003e\n\u003c\/td\u003e\n\u003ctd width=\"93\"\u003e\n\u003cp\u003e\u003cstrong\u003e12-13\u003c\/strong\u003e\u003c\/p\u003e\n\u003c\/td\u003e\n\u003c\/tr\u003e\n\u003ctr\u003e\n\u003ctd width=\"101\"\u003e\n\u003cp\u003eGirls\u003c\/p\u003e\n\u003c\/td\u003e\n\u003ctd rowspan=\"2\" width=\"93\"\u003e\n\u003cp\u003e1.5\u003c\/p\u003e\n\u003c\/td\u003e\n\u003ctd width=\"93\"\u003e\n\u003cp\u003e1.5\u003c\/p\u003e\n\u003c\/td\u003e\n\u003ctd width=\"93\"\u003e\n\u003cp\u003e3\u003c\/p\u003e\n\u003c\/td\u003e\n\u003ctd rowspan=\"2\" width=\"93\"\u003e\n\u003cp\u003e3.5\u003c\/p\u003e\n\u003c\/td\u003e\n\u003c\/tr\u003e\n\u003ctr\u003e\n\u003ctd width=\"101\"\u003e\n\u003cp\u003eBoys\u003c\/p\u003e\n\u003c\/td\u003e\n\u003ctd width=\"93\"\u003e\n\u003cp\u003e2\u003c\/p\u003e\n\u003c\/td\u003e\n\u003ctd width=\"93\"\u003e\n\u003cp\u003e2.5\u003c\/p\u003e\n\u003c\/td\u003e\n\u003c\/tr\u003e\n\u003c\/tbody\u003e\n\u003c\/table\u003e\n\u003ch3\u003eLean meats, chicken, seafood, eggs, legumes, nuts and seeds\u003c\/h3\u003e\n\u003cp\u003eThese foods all contain protein, which is important for children’s growth. They also contain fat and many different vitamins and minerals – especially iron, which is important for the blood and brain.\u003c\/p\u003e\n\u003cul\u003e\n\u003cli\u003eThe body absorbs iron from lean meats, chicken and seafood (ie, from animals) more easily than iron from plants such as legumes.*\u003c\/li\u003e\n\u003cli\u003eTo help absorb iron, include foods rich in vitamin C with meals. Fresh fruits and vegetables, especially oranges, kiwifruit, tomatoes and broccoli, are rich sources of vitamin C.\u003c\/li\u003e\n\u003cli\u003eTo reduce the amount of fat, buy lean meat (when possible), cut off any fat you can see from meat and chicken. Children need to eat some fat, but too much can lead to health problems later in life.\u003c\/li\u003e\n\u003cli\u003eLimit processed meats, such as luncheon, salami, bacon and ham, as they are usually high in fat and\/or salt.\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003cp\u003e* Legumes include cooked dried beans, peas and lentils.\u003c\/p\u003e\n\u003ch4\u003eWhat is one serving?\u003c\/h4\u003e\n\u003cul\u003e\n\u003cli\u003e1 cup of cooked dried beans, peas or lentils\u003c\/li\u003e\n\u003cli\u003eSmall handful (30 g) of nuts or seeds\u003csup data-mce-fragment=\"1\"\u003e†\u003c\/sup\u003e\n\u003c\/li\u003e\n\u003cli\u003e1 large piece of cooked fish (100g)\u003c\/li\u003e\n\u003cli\u003e2 eggs\u003c\/li\u003e\n\u003cli\u003e\u003cspan\u003e1⁄2 chicken breast or 2 chidken drumsticks (80 g)\u003c\/span\u003e\u003c\/li\u003e\n\u003cli\u003e2 slices (65 g) of cooked meat (eg, roast lamb, beef or pork)\u003c\/li\u003e\n\u003cli\u003e\n\u003cspan data-mce-fragment=\"1\"\u003e1⁄2\u003c\/span\u003e cup of mince or casserole (65 g)\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003ch4\u003eHow many serves of lean meats, chicken, seafood, eggs, legumes, nuts and seeds do they need?\u003c\/h4\u003e\n\u003ctable\u003e\n\u003ctbody\u003e\n\u003ctr\u003e\n\u003ctd width=\"101\"\u003e\n\u003cp\u003e\u003cstrong\u003eAge Group\u003c\/strong\u003e\u003c\/p\u003e\n\u003c\/td\u003e\n\u003ctd width=\"90\"\u003e\n\u003cp\u003e\u003cstrong\u003e2-3\u003c\/strong\u003e\u003c\/p\u003e\n\u003c\/td\u003e\n\u003ctd width=\"93\"\u003e\n\u003cp\u003e\u003cstrong\u003e4-8\u003c\/strong\u003e\u003c\/p\u003e\n\u003c\/td\u003e\n\u003ctd width=\"93\"\u003e\n\u003cp\u003e\u003cstrong\u003e9-11\u003c\/strong\u003e\u003c\/p\u003e\n\u003c\/td\u003e\n\u003ctd width=\"93\"\u003e\n\u003cp\u003e\u003cstrong\u003e12-13\u003c\/strong\u003e\u003c\/p\u003e\n\u003c\/td\u003e\n\u003c\/tr\u003e\n\u003ctr\u003e\n\u003ctd width=\"101\"\u003e\n\u003cp\u003eGirls\u003c\/p\u003e\n\u003c\/td\u003e\n\u003ctd rowspan=\"2\" width=\"90\"\u003e\n\u003cp\u003e1\u003c\/p\u003e\n\u003c\/td\u003e\n\u003ctd rowspan=\"2\" width=\"93\"\u003e\n\u003cp\u003e1.5\u003c\/p\u003e\n\u003c\/td\u003e\n\u003ctd rowspan=\"2\" width=\"93\"\u003e\n\u003cp\u003e2.5\u003c\/p\u003e\n\u003c\/td\u003e\n\u003ctd rowspan=\"2\" width=\"93\"\u003e\n\u003cp\u003e2.5\u003c\/p\u003e\n\u003c\/td\u003e\n\u003c\/tr\u003e\n\u003ctr\u003e\n\u003ctd width=\"101\"\u003e\n\u003cp\u003eBoys\u003c\/p\u003e\n\u003c\/td\u003e\n\u003c\/tr\u003e\n\u003c\/tbody\u003e\n\u003c\/table\u003e\n\u003cp\u003e \u003c\/p\u003e\n\u003ch3\u003eVegetarians\u003c\/h3\u003e\n\u003cp\u003eWell balanced vegetarian diets need to include a range of vegetables and fruit, breads, cereals, legumes (dried peas, beans and lentils), milk products, eggs, nuts and seeds†. If your child does not drink cow’s milk, offer soy milk with added calcium and vitamin B12. If you are concerned that your child isn’t getting a balanced diet, ask a dietitian or registered nutritionist for advice. For more information, see the Ministry of Health booklet \u003ca href=\"\/resource\/eating-healthy-vegetariansng%C4%81-kai-t%C5%8Dtika-m%C4%81-te-hunga-puku-huawhenua\" target=\"_blank\" data-mce-href=\"\/resource\/eating-healthy-vegetariansng%C4%81-kai-t%C5%8Dtika-m%C4%81-te-hunga-puku-huawhenua\"\u003eEating for Healthy Vegetarians\u003c\/a\u003e).\u003c\/p\u003e\n\u003cp\u003e† To reduce the risk of choking, do not give small hard foods – such as whole nuts and large seeds – until children are at least 5 years old. See the \u003ca href=\"\/products\/eating-for-healthy-children-aged-2-to-12-nga-kai-totika-mo-te-hunga-kohungahunga#Choking\" data-mce-href=\"\/products\/eating-for-healthy-children-aged-2-to-12-nga-kai-totika-mo-te-hunga-kohungahunga#Choking\"\u003eYoung children and choking\u003c\/a\u003e section.\u003c\/p\u003e\n\u003ch2\u003eSmall meals and snacks\u003c\/h2\u003e\n\u003cp\u003eChildren need to eat regularly during the day. To meet their growth and energy needs, provide three meals and two or three snacks during the day. Snacks should not take the place of a meal, but think of them as a mini-meal that supplies energy, protein, vitamins and minerals.\u003c\/p\u003e\n\u003cp\u003eChoose healthy snacks that are low in fat, salt and sugar.\u003c\/p\u003e\n\u003ch3\u003eHealthy snack suggestions\u003c\/h3\u003e\n\u003cul\u003e\n\u003cli\u003eVegetable sticks* – keep these in the fridge. Serve with cottage cheese or hummus.\u003c\/li\u003e\n\u003cli\u003eCold cooked vegetables – cook a few extra potatoes, or pieces of kūmara and taro at mealtimes.\u003c\/li\u003e\n\u003cli\u003eFresh fruit* – serve whole or cut up with yoghurt.\u003c\/li\u003e\n\u003cli\u003eFrozen fruit – bananas, oranges, canned unsweetened pineapple or peaches.\u003c\/li\u003e\n\u003cli\u003eSandwiches – banana, yeast- based spread, cheese, cottage cheese, baked beans or peanut butter. Spread margarine or butter thinly. You can also use bread, bread rolls, rēwena bread, crackers, rice cakes, crumpets, pita bread, toasted muffins and baked bread fingers.\u003c\/li\u003e\n\u003cli\u003eToasted English muffins, crackers, fruit buns, scones, fruit bread, pancakes.\u003c\/li\u003e\n\u003cli\u003eCereals – choose cereals that are low in sugar.\u003c\/li\u003e\n\u003cli\u003ePopcorn – pop using a little oil, margarine or butter or use a microwave. Don’t give popcorn to children under 3 years of age.*\u003c\/li\u003e\n\u003cli\u003eYoghurt, milk or slices of cheese.\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003cp\u003e* The size or texture of some foods may need changing. See the \u003ca href=\"\/products\/eating-for-healthy-children-aged-2-to-12-nga-kai-totika-mo-te-hunga-kohungahunga#Choking\" data-mce-href=\"\/products\/eating-for-healthy-children-aged-2-to-12-nga-kai-totika-mo-te-hunga-kohungahunga#Choking\"\u003eYoung children and choking\u003c\/a\u003e section.\u003c\/p\u003e\n\u003ch2\u003ePicky or fussy eating\u003c\/h2\u003e\n\u003cp\u003ePicky or fussy eating is common in young children – but most will eat when they are hungry. Try the ideas listed at the \u003ca href=\"\/products\/eating-for-healthy-children-aged-2-to-12-nga-kai-totika-mo-te-hunga-kohungahunga#Healthy%20food%20choices\" data-mce-href=\"\/products\/eating-for-healthy-children-aged-2-to-12-nga-kai-totika-mo-te-hunga-kohungahunga#Healthy%20food%20choices\"\u003ebeginning of this resource\u003c\/a\u003e. You may need to offer new foods many times before your child will eat them. Young children can have around one and a half cups (350 ml) of milk a day – if they have too much milk they may not eat enough food to keep them healthy.\u003c\/p\u003e\n\u003cp\u003eLet your child control how much food they eat – make mealtimes fun rather than a battleground. Talk to your doctor if you are worried about your child’s picky eating.\u003c\/p\u003e\n\u003ch2\u003e\n\u003ca href=\"null\" name=\"Choking\" id=\"Choking\" data-mce-href=\"null\"\u003e\u003c\/a\u003eYoung children and choking\u003c\/h2\u003e\n\u003cp\u003eIt’s quite easy for young children to choke on food. This is because they are still learning how to chew and grind food well.\u003c\/p\u003e\n\u003cp\u003eTo reduce the risk of choking:\u003c\/p\u003e\n\u003cul\u003e\n\u003cli\u003ealways make sure young children sit down to eat and that an adult is with them while they are eating or drinking\u003c\/li\u003e\n\u003cli\u003eoffer food that matches their ability to chew and grind\u003c\/li\u003e\n\u003cli\u003eif you need to make chewing and grinding easier, change the texture of the food – grate, cook, finely chop or mash it\u003c\/li\u003e\n\u003cli\u003eremove the high-risk parts of the food – peel off the skin or remove any strong fibres\u003c\/li\u003e\n\u003cli\u003eavoid giving small hard foods, such as whole nuts and large seeds, until children are at least 5 years old.\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003ch2\u003eHaving plenty to drink\u003c\/h2\u003e\n\u003cp\u003eChildren need plenty of water to keep their bodies working. They need to drink more when they are active and when it’s hot.\u003c\/p\u003e\n\u003cp\u003eChildren need lots of small drinks through the day. Keep offering drinks, as they may forget to drink when they are active and become dehydrated (lose too much water), which can be serious for young children.\u003c\/p\u003e\n\u003cp\u003e\u003cstrong\u003e\u003cem\u003eGive more of these\u003c\/em\u003e\u003c\/strong\u003e\u003c\/p\u003e\n\u003cul\u003e\n\u003cli\u003e\n\u003cstrong\u003eWater is best\u003c\/strong\u003e – it’s cheap and easy to get. Keep a jug of cold water in the fridge.\u003c\/li\u003e\n\u003cli\u003eMilk is also a good drink for children because it contains energy, protein and many vitamins and minerals. Serve milk after meals or as part of a healthy snack between meals.\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003cp\u003e\u003cstrong\u003e\u003cem\u003eGive less of these\u003c\/em\u003e\u003c\/strong\u003e\u003c\/p\u003e\n\u003cul\u003e\n\u003cli\u003eFruit juice is not recommended as it is high in sugar, which can cause tooth decay. If using, dilute juice with water (at least 1⁄2 a cup of water to every 1⁄2 a cup of juice) and have it with a meal rather than on its own. This may help to protect teeth from the sugar.\u003c\/li\u003e\n\u003cli\u003eSoft drinks are high in sugar and and sometimes contain caffeine. They should be ʻoccasionalʼ drinks (less than once a week).\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003cp\u003e\u003cstrong\u003e\u003cem\u003eDon’t give these\u003c\/em\u003e\u003c\/strong\u003e\u003c\/p\u003e\n\u003cul\u003e\n\u003cli\u003eDon’t give tea or coffee to children. The caffeine in tea and coffee can affect children’s sleep and cause dehydration. Other substances in tea and coffee can reduce the amount of iron children can absorb from food.\u003c\/li\u003e\n\u003cli\u003eDon’t give energy drinks, energy shots or drinks containing guarana. They contain caffeine and many are high in sugar.\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003ch2\u003eFoods that are high in fat, sugar or salt\u003c\/h2\u003e\n\u003cp\u003eChildren need healthy food most of the time. It’s all right to eat foods that are high in fat, sugar or salt occasionally (less than once a week), but not every day. Too much of these foods can cause health problems such as obesity (being very overweight), diabetes and high blood pressure.\u003c\/p\u003e\n\u003cp\u003eFoods that are high in fat, sugar or salt include muesli bars, sweets\/lollies, fruit leathers and roll-ups, potato chips, chocolates, sweet biscuits, meat pies, takeaways and soft drinks.\u003c\/p\u003e\n\u003ch3\u003eChoose healthier takeaways\u003c\/h3\u003e\n\u003cp\u003eMost takeaways are high in fat and salt. Have them on special occasions and not as an everyday food. Some lower fat takeaways include:\u003c\/p\u003e\n\u003cul\u003e\n\u003cli\u003ekebabs and wraps\u003c\/li\u003e\n\u003cli\u003epizza with more vegetables than cheese\u003c\/li\u003e\n\u003cli\u003esushi\u003c\/li\u003e\n\u003cli\u003epasta with tomato-based sauces\u003c\/li\u003e\n\u003cli\u003ethick chunky chips or wedges instead of thin chips\u003c\/li\u003e\n\u003cli\u003erice- and noodle-based takeaways (not fried) with lots of vegetables\u003c\/li\u003e\n\u003cli\u003ebaked potatoes with meat, beans and salad.\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003ch2\u003eReading food labels\u003c\/h2\u003e\n\u003cp\u003eFood labels have a lot of information on them, some of which may help you to make healthy food choices. To find out more about reading food labels, see Ministry for Primary Industries' resource \u003ca title=\"How to read food labels\" href=\"https:\/\/www.mpi.govt.nz\/food-safety-home\/how-read-food-labels\" data-mce-href=\"https:\/\/www.mpi.govt.nz\/food-safety-home\/how-read-food-labels\" target=\"_blank\"\u003eHow to read food labels\u003c\/a\u003e\u003c\/p\u003e\n\u003ch2\u003eFood allergies and intolerances\u003c\/h2\u003e\n\u003cp\u003eFood allergies and intolerances may affect 4–8 percent of children, although many children outgrow them over time. For more information, see the Ministry for Primary Industries’ resource \u003ca href=\"http:\/\/www.mpi.govt.nz\/food-safety\/pregnant-and-at-risk-people\/food-allergies\/\" target=\"_blank\" data-mce-href=\"http:\/\/www.mpi.govt.nz\/food-safety\/pregnant-and-at-risk-people\/food-allergies\/\"\u003eEating Safely when you have Food Allergies\u003c\/a\u003e and \u003ca href=\"http:\/\/www.allergy.org.nz\/\" target=\"_blank\" data-mce-href=\"http:\/\/www.allergy.org.nz\/\"\u003eAllergy New Zealand’s \u003c\/a\u003ewebsite. If you suspect your child may have a food allergy or intolerance, it’s important you talk to your doctor about it.\u003c\/p\u003e\n\u003cp\u003e \u003c\/p\u003e\n\u003ch2\u003eChildren should be active every day\u003c\/h2\u003e\n\u003ch3\u003eSit less\u003c\/h3\u003e\n\u003cp\u003eReducing sitting time by encouraging regular movement is important for all children. This includes providing regular active breaks for children travelling on long car journeys. Daily screen time should be limited to less than 1 hour for 2- to 4-year olds. Children aged 5 and over should limit recreational screen time to less than 2 hours a day.\u003c\/p\u003e\n\u003ch6\u003eLegally, children have to be restrained when travelling for their safety. For more information see \u003ca href=\"https:\/\/www.nzta.govt.nz\/safety\/what-waka-kotahi-is-doing\/education-initiatives\/child-restraints\/using-child-restraints-in-new-zealand\/\" title=\"Requirements for using child restraints in New Zealand\" data-mce-fragment=\"1\" target=\"_blank\" data-mce-href=\"https:\/\/www.nzta.govt.nz\/safety\/what-waka-kotahi-is-doing\/education-initiatives\/child-restraints\/using-child-restraints-in-new-zealand\/\"\u003eRequirements for using child restraints in New Zealand | Waka Kotahi NZ Transport Agency (nzta.govt.nz)\u003c\/a\u003e\n\u003c\/h6\u003e\n\u003ch3\u003eMove more\u003c\/h3\u003e\n\u003cp\u003eRegular physical activity and play is important for healthy growth and development. Encourage children to be active in as many ways, and as often as possible.\u003c\/p\u003e\n\u003cul\u003e\n\u003cli\u003eChildren aged 2- to 4-years need at least 3 hours of fun active play spread throughout the day. At least 1 hour of this should be energetic play, such as running (try games such as ‘tag’), riding a bike, or bouncing on a trampoline.\u003c\/li\u003e\n\u003cli\u003eChildren aged over 5 years should do at least 1 hour of moderate to vigorous activity every day. Try to do vigorous activities that strengthen muscles and bones at least 3 days a week, such as running, jumping and skipping.\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003cp\u003eTry different activities to find ones your children enjoy. Give them a go as a family and involve everyone in deciding what to try. Support children in these activities and give feedback and praise.\u003c\/p\u003e\n\u003ctable cellspacing=\"1\" cellpadding=\"1\" border=\"0\"\u003e\n\u003ctbody\u003e\n\u003ctr\u003e\n\u003ctd\u003e\u003cstrong\u003eModerate activities\u003c\/strong\u003e\u003c\/td\u003e\n\u003ctd\u003e\u003cstrong\u003eVigorous activities\u003c\/strong\u003e\u003c\/td\u003e\n\u003c\/tr\u003e\n\u003ctr\u003e\n\u003ctd\u003e\n\u003cp\u003eChildren are breathing faster and their hearts are beating a bit more.\u003c\/p\u003e\n\u003cp\u003eThey can still talk!\u003c\/p\u003e\n\u003c\/td\u003e\n\u003ctd\u003e\n\u003cp\u003eChildren are puffing and their hearts are beating faster.\u003c\/p\u003e\n\u003cp\u003eThey can only say a few words without taking a breath.\u003c\/p\u003e\n\u003c\/td\u003e\n\u003c\/tr\u003e\n\u003ctr\u003e\n\u003ctd\u003e\n\u003cp\u003eWalking the dog\u003c\/p\u003e\n\u003cp\u003eBiking on the flat\u003c\/p\u003e\n\u003cp\u003ePlaying at the park or pool\u003c\/p\u003e\n\u003cp\u003eBallet, modern dance\u003c\/p\u003e\n\u003cp\u003eKapa haka\u003c\/p\u003e\n\u003cp\u003eSkateboarding\u003c\/p\u003e\n\u003c\/td\u003e\n\u003ctd\u003e\n\u003cp\u003eRunning, skipping and jumping games\u003c\/p\u003e\n\u003cp\u003eMountain biking\u003c\/p\u003e\n\u003cp\u003eUphill tramping\u003c\/p\u003e\n\u003cp\u003eFast lap swimming\u003c\/p\u003e\n\u003cp\u003eSummer and winter sports\u003c\/p\u003e\n\u003cp\u003eWaka ama\u003c\/p\u003e\n\u003c\/td\u003e\n\u003c\/tr\u003e\n\u003c\/tbody\u003e\n\u003c\/table\u003e\n\u003ch3\u003eSleep well\u003c\/h3\u003e\n\u003cp\u003eGetting enough good quality sleep is really important for children’s wellbeing. In order to achieve a good quality sleep:\u003c\/p\u003e\n\u003cul\u003e\n\u003cli\u003eMaintain a calm, consistent bedtime routine. This may include a warm bath, dressing in bedclothes, brushing teeth and reading a story.\u003c\/li\u003e\n\u003cli\u003eAvoid any TV or other electronic devices or bright lights for at least 1 hour before bed.\u003c\/li\u003e\n\u003cli\u003ePromote independent sleep by putting toddlers to bed when they are tired, but not asleep.\u003c\/li\u003e\n\u003cli\u003eEncourage your child to go to bed and wake up at the same time each day.\n\u003cul\u003e\n\u003cli\u003eToddlers aged 1–2 years need 11–14 hours of good quality sleep every day, including at least 1 daytime sleep.\u003c\/li\u003e\n\u003cli\u003ePre-schoolers aged 3–4 years need 10–13 hours of good quality sleep every day.\u003c\/li\u003e\n\u003cli\u003eChildren aged 5–13 years need 9–11 hours of sleep a night.\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003ch2\u003eFor more information\u003c\/h2\u003e\n\u003cp\u003e\u003cstrong\u003e\u003cem\u003eTalk to your:\u003c\/em\u003e\u003c\/strong\u003e\u003c\/p\u003e\n\u003cul\u003e\n\u003cli\u003edoctor, practice nurse or public health nurse\u003c\/li\u003e\n\u003cli\u003elocal Public Health Service dietitian or registered nutritionist\u003c\/li\u003e\n\u003cli\u003emarae-based health services and\/or Māori health workers\u003c\/li\u003e\n\u003cli\u003ePacific health workers.\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003cp\u003e\u003cstrong\u003e\u003cem\u003eFor healthy meal ideas and recipes, look for these websites:\u003c\/em\u003e\u003c\/strong\u003e\u003c\/p\u003e\n\u003cul\u003e\n\u003cli\u003e\u003ca href=\"http:\/\/www.healthyfood.co.nz\/\" target=\"_blank\" data-mce-href=\"http:\/\/www.healthyfood.co.nz\/\"\u003eHealthy Food Guide\u003c\/a\u003e\u003c\/li\u003e\n\u003cli\u003e\u003ca href=\"http:\/\/www.healthykids.org.nz\/\" target=\"_blank\" data-mce-href=\"http:\/\/www.healthykids.org.nz\/\"\u003eHealthy Kids\u003c\/a\u003e\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003cp\u003e\u003cstrong\u003e\u003cem\u003eOn the Internet, look for these websites:\u003c\/em\u003e\u003c\/strong\u003e\u003c\/p\u003e\n\u003cul\u003e\n\u003cli\u003e\u003ca href=\"http:\/\/www.health.govt.nz\/\" target=\"_blank\" data-mce-href=\"http:\/\/www.health.govt.nz\/\"\u003eMinistry of Health\u003c\/a\u003e\u003c\/li\u003e\n\u003cli\u003e\n\u003ca href=\"http:\/\/www.tehotumanawa.org.nz\/\" target=\"_blank\" data-mce-href=\"http:\/\/www.tehotumanawa.org.nz\/\"\u003eToi\u003c\/a\u003e\u003ca href=\"http:\/\/www.toitangata.co.nz\/\" data-mce-href=\"http:\/\/www.toitangata.co.nz\/\"\u003e Tangata\u003c\/a\u003e\n\u003c\/li\u003e\n\u003cli\u003e\u003ca href=\"http:\/\/www.heartfoundation.org.nz\/\" target=\"_blank\" data-mce-href=\"http:\/\/www.heartfoundation.org.nz\/\"\u003eNational Heart Foundation\u003c\/a\u003e\u003c\/li\u003e\n\u003cli\u003e\u003ca href=\"http:\/\/www.heartfoundation.org.nz\/your-heart\/pacific-heartbeat\/\" target=\"_blank\" data-mce-href=\"http:\/\/www.heartfoundation.org.nz\/your-heart\/pacific-heartbeat\/\"\u003ePacific Heartbeat Programme\u003c\/a\u003e\u003c\/li\u003e\n\u003cli\u003e\u003ca href=\"http:\/\/www.5aday.co.nz\/\" target=\"_blank\" data-mce-href=\"http:\/\/www.5aday.co.nz\/\"\u003e5+ a day\u003c\/a\u003e\u003c\/li\u003e\n\u003cli\u003e\u003ca href=\"http:\/\/www.sportnz.org.nz\/\" target=\"_blank\" data-mce-href=\"http:\/\/www.sportnz.org.nz\/\"\u003eSport NZ\u003c\/a\u003e\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003cp\u003e\u003cstrong\u003e\u003cem\u003eAsk your doctor, practice nurse or public health nurse for:\u003c\/em\u003e\u003c\/strong\u003e\u003c\/p\u003e\n\u003cul\u003e\n\u003cli\u003e\n\u003ca href=\"\/resource\/eating-healthy-teenagers\" target=\"_blank\" data-mce-href=\"\/resource\/eating-healthy-teenagers\"\u003eEating for Healthy Young People\u003c\/a\u003e – code HE1230\u003c\/li\u003e\n\u003cli\u003e\n\u003ca href=\"\/resource\/eating-healthy-vegetariansng%C4%81-kai-t%C5%8Dtika-m%C4%81-te-hunga-puku-huawhenua\" target=\"_blank\" data-mce-href=\"\/resource\/eating-healthy-vegetariansng%C4%81-kai-t%C5%8Dtika-m%C4%81-te-hunga-puku-huawhenua\"\u003eEating for Healthy Vegetarians\u003c\/a\u003e – code HE1519\u003c\/li\u003e\n\u003cli\u003e\n\u003ca href=\"\/resource\/be-active-every-day-physical-activity-5-18-year-olds\" target=\"_blank\" data-mce-href=\"\/resource\/be-active-every-day-physical-activity-5-18-year-olds\"\u003eBe Active Every Day: Physical Activity for 5- to 18-year-olds \u003c\/a\u003e– code HE2312.\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003cp\u003eThese brochures can also be downloaded or viewed online at \u003ca href=\"http:\/\/www.healthed.govt.nz\/\" target=\"_blank\" data-mce-href=\"http:\/\/www.healthed.govt.nz\/\"\u003ewww.healthed.govt.nz\u003c\/a\u003e\u003c\/p\u003e\n\u003cp\u003eISBN 978-0-478-19373-2 (print)\u003cbr\u003e ISBN 978-0-478-19374-9 (online)\u003c\/p\u003e","brand":"HealthEd","offers":[{"title":"Default Title","offer_id":34774541566110,"sku":"HE1302","price":0.0,"currency_code":"NZD","in_stock":true}],"thumbnail_url":"\/\/cdn.shopify.com\/s\/files\/1\/0102\/6916\/3582\/products\/2.0HE1302HealthyChildrenOct22_web1.jpg?v=1677718826"},{"product_id":"eating-for-healthy-older-people-te-kai-totika-e-ora-ai-te-hunga-kaumatua","title":"Eating for Healthy Older People\/Te kai tōtika e ora ai te hunga kaumātua - HE1145","description":"\u003ch2\u003eGood nutrition is essential for good health\u003c\/h2\u003e\n\u003cp\u003eTo stay healthy as you get older, it is important to eat well. You may have a smaller appetite than when you were younger, so you need to choose healthy food to get the best nutritional value.\u003c\/p\u003e\n\u003cp\u003eThis pamphlet includes information on healthy food choices, how to maintain a healthy weight, the benefits of including physical activity in your day, and other aspects to help you be a healthy older person.\u003c\/p\u003e\n\u003ch2\u003eHealthy Food Choices\u003c\/h2\u003e\n\u003cp\u003eChoose a variety of healthy foods every day from the following four food groups:\u003c\/p\u003e\n\u003ch3\u003e1. Vegetables and Fruit\u003c\/h3\u003e\n\u003cp\u003eVegetables and fruit provide carbohydrates (sugar and starch), fibre, vitamins and minerals and are low in fat.\u003c\/p\u003e\n\u003cul\u003e\n\u003cli\u003eEat plenty of vegetables and fruit. Choose fresh, ripe varieties when they are in season. Frozen or canned varieties are also healthy options.\u003c\/li\u003e\n\u003cli\u003eLimit fruit juice and dried fruit – they are high in sugar.\u003c\/li\u003e\n\u003cli\u003eTo get the best nutritional value from cooked vegetables, cook them quickly until they are just soft enough to eat. Steaming or microwaving is best. Go easy on butter or margarine.\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003cp\u003e\u003ci\u003eEat \u003cb\u003eat least five\u003c\/b\u003e servings of vegetables and fruit each day – \u003cb\u003eat least three\u003c\/b\u003e servings of vegetables and \u003cb\u003etwo\u003c\/b\u003e servings of fruit (no more than \u003cb\u003eone\u003c\/b\u003e serving of fruit juice or \u003cb\u003eone\u003c\/b\u003e serving of dried fruit).\u003c\/i\u003e\u003c\/p\u003e\n\u003ch4\u003eServing size examples\u003c\/h4\u003e\n\u003cp\u003e\u003cstrong\u003eVegetables\u003c\/strong\u003e\u003c\/p\u003e\n\u003cul\u003e\n\u003cli\u003e\n\u003cspan\u003e½\u003c\/span\u003e a medium potato or similar sized piece of kūmara, taewa (Māori potato), yam, taro, cassava, or green banana (75 g)\u003c\/li\u003e\n\u003cli\u003e½ cup cooked vegetables, eg, puha, watercress, silverbeet, taro leaves, bok choy, Chinese cabbage, broccoli, cabbage, corn or peas (50–80 g)\u003c\/li\u003e\n\u003cli\u003e1 cup salad or bean sprouts\u003c\/li\u003e\n\u003cli\u003e1 medium tomato (75 g)\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003cp\u003e\u003cstrong\u003eFruit\u003c\/strong\u003e\u003c\/p\u003e\n\u003cul\u003e\n\u003cli\u003e1 apple, pear, banana or orange (150 g)\u003c\/li\u003e\n\u003cli\u003e2 small apricots or plums \u003c\/li\u003e\n\u003cli\u003e1 cup diced or canned fruit (drained and with no added sugar), eg, pineapple (150 g)\u003c\/li\u003e\n\u003cli\u003e1 cup frozen fruit, eg, mango, berries\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003ch3\u003e2. Breads and Cereals\u003c\/h3\u003e\n\u003cp\u003eBreads and cereals provide carbohydrates (sugar and starch), fibre, and nutrients such as B vitamins and minerals.\u003c\/p\u003e\n\u003cul\u003e\n\u003cli\u003eEat plenty of breads and cereals, including rice, pasta, breakfast cereals and other grain products.\u003c\/li\u003e\n\u003cli\u003eChoose wholegrain varieties – they provide extra nutrients and fibre and also help prevent constipation.\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003cp\u003eFor men, choose \u003cstrong\u003eat least five\u003c\/strong\u003e servings of breads and cereals each day. For women, choose \u003cstrong\u003eat least three\u003c\/strong\u003e servings of breads and cereals each day.\u003c\/p\u003e\n\u003ch4\u003eServing size examples\u003c\/h4\u003e\n\u003cul\u003e\n\u003cli\u003e½ medium roll (40 g)\u003c\/li\u003e\n\u003cli\u003e1 medium slice rēwena bread (30 g)\u003c\/li\u003e\n\u003cli\u003e1 slice bread (40 g)\u003c\/li\u003e\n\u003cli\u003e⅔ cup cereal flakes\u003c\/li\u003e\n\u003cli\u003e¼ cup muesli (30 g)\u003c\/li\u003e\n\u003cli\u003e½ cup cooked porridge (120 g)\u003c\/li\u003e\n\u003cli\u003e½ cup cooked pasta\u003c\/li\u003e\n\u003cli\u003e½ cup cooked rice\u003c\/li\u003e\n\u003cli\u003e3 crispbreads or crackers (35 g)\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003ch3 style=\"text-indent: 0.03cm;\"\u003e3. Milk and Milk Products\u003c\/h3\u003e\n\u003cp\u003eMilk and milk products provide protein, vitamins, calcium and other nutrients.\u003c\/p\u003e\n\u003cul\u003e\n\u003cli\u003e\n\u003cp\u003eChoose reduced or low-fat milk, yoghurt and cheese if you need to lose weight.\u003c\/p\u003e\n\u003c\/li\u003e\n\u003cli\u003e\n\u003cp\u003eChoose whole-milk products if you are underweight or need additional energy.\u003c\/p\u003e\n\u003c\/li\u003e\n\u003cli\u003e\n\u003cp\u003eMilk and milk products provide most of the calcium you need. (For more information, see the \u003ca href=\"\/products\/eating-for-healthy-older-people-te-kai-totika-e-ora-ai-te-hunga-kaumatua#calcium\"\u003esection on calcium\u003c\/a\u003e.)\u003c\/p\u003e\n\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003cp\u003e\u003cem\u003eChoose \u003cstrong\u003eat least four\u003c\/strong\u003e servings each day of milk or milk products.\u003c\/em\u003e\u003c\/p\u003e\n\u003ch4\u003eServing size examples\u003c\/h4\u003e\n\u003cul\u003e\n\u003cli\u003e1 large glass milk (250 mL)\u003c\/li\u003e\n\u003cli\u003e¾ cup or 1 pottle yoghurt (200 g)\u003c\/li\u003e\n\u003cli\u003e2 slices hard cheese (40 g)\u003c\/li\u003e\n\u003cli\u003e2 scoops ice cream (140 g)\u003c\/li\u003e\n\u003cli\u003e1 large glass calcium-fortified soy milk (250 mL)\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003ch3 style=\"text-indent: -0.03cm;\"\u003e4. Legumes, Nuts, Seeds, Fish and other Seafood, Eggs, \u003cbr\u003ePoultry (eg, Chicken), or Red Meat with the Fat Removed\u003c\/h3\u003e\n\u003cp\u003eThis wide range of food all provide protein, vitamins and minerals to your diet. Red meat, chicken and fish contain iron in a form that your body can easily absorb. Oily fish (eg salmon, tuna, sardines and mackerel) are good sources of omega 3, which may reduce your risk of heart disease and stroke.\u003c\/p\u003e\n\u003cp\u003eLegumes*, nuts and seeds also contain fibre and are a nutritious addition to your diet.\u003c\/p\u003e\n\u003cp\u003eFor men, choose \u003cstrong\u003eat least three\u003c\/strong\u003e servings from this group each day. For women, choose \u003cstrong\u003eat least two\u003c\/strong\u003e servings from this group each day.\u003c\/p\u003e\n\u003cp\u003e* Legumes include cooked dried beans, peas and lentils.\u003c\/p\u003e\n\u003ch4\u003e\u003ci\u003eServing size examples\u003c\/i\u003e\u003c\/h4\u003e\n\u003cul\u003e\n\u003cli\u003e2 slices cooked meat (about 65 g), eg, beef, pork or lamb\u003c\/li\u003e\n\u003cli\u003e½ cup mince or casserole (65 g)\u003c\/li\u003e\n\u003cli\u003e½ medium steak (65 g)\u003c\/li\u003e\n\u003cli\u003e2 drumsticks or ½ chicken breast (80 g)\u003c\/li\u003e\n\u003cli\u003e1 medium, freshly cooked pāua\u003c\/li\u003e\n\u003cli\u003esmall can of canned fish, eg, tuna or salmon (90 g)\u003c\/li\u003e\n\u003cli\u003e6 freshly cooked mussels (100 g)\u003c\/li\u003e\n\u003cli\u003e2 large (2 x 60 g) eggs\u003c\/li\u003e\n\u003cli\u003e1 cup canned or cooked dried beans, eg, bean salad or lentil dish (150 g)\u003c\/li\u003e\n\u003cli\u003e⅓ cup nuts or seeds\u003c\/li\u003e\n\u003cli\u003e¾ cup tofu (170 g)\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003ch2\u003e\n\u003ca href=\"null\" name=\"lowfatetc\" id=\"lowfatetc\"\u003e\u003c\/a\u003eChoose and Prepare Foods Low in Fat, Salt and Sugar\u003c\/h2\u003e\n\u003cul\u003e\n\u003cli\u003eChoose polyunsaturated or monounsaturated margarine rather than butter or dripping and spread it thinly.\u003c\/li\u003e\n\u003cli\u003eChoose foods rich in polyunsaturated fat and omega-3, including, nuts and seeds, oily fish either canned or fresh (tuna, sardines, salmon, mackerel, warehou and eel) and oils (soybean, canola, flaxseed and walnut).\u003c\/li\u003e\n\u003cli\u003eChoose lean meats – trim off the fat, skim fat off stews and the top of boil ups, remove skin from chicken after cooking – and eat more grilled, baked, poached or steamed fish.\u003c\/li\u003e\n\u003cli\u003eLimit sausages or processed meats (such as ham, bacon and salami), which can be high in fat and salt – and grill rather than fry those you need to cook.\u003c\/li\u003e\n\u003cli\u003eGrill, steam, microwave, boil or bake foods without adding fat.\u003c\/li\u003e\n\u003cli\u003eReduce the amount of sugar or salt you add when cooking foods and eat meals without adding extra salt.\u003c\/li\u003e\n\u003cli\u003eBuy frozen or canned fruit and vegetables with no or little added salt or sugar.\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003cp\u003eMany fast foods, takeaways and processed snacks are high in fat, salt and\/or sugar. These include fish and chips, fried chicken, hamburgers, pies, salami, chocolate bars, muesli bars, potato chips or other salty snacks, doughnuts, cream cakes, lollies and fruit leathers. Cordials and soft (fizzy) drinks contain a lot of sugar. Choose these foods and drinks only occasionally (less than once a week). Choose these foods and drinks \u003cbr\u003eonly occasionally (less than once a week).\u003c\/p\u003e\n\u003cp\u003e\u003cimg width=\"102\" src=\"https:\/\/cdn.shopify.com\/s\/files\/1\/0102\/6916\/3582\/products\/Star_20image.jpg?v=1593001164\" height=\"94\" class=\"resource-image caption\" alt=\"\"\u003e\u003c\/p\u003e\n\u003cp\u003eThe Health Star Rating system is used on some packaged foods. You could use it to compare similar packaged foods – the more stars a food has, the healthier it is.\u003c\/p\u003e\n\u003ch2\u003e\n\u003ca href=\"null\" name=\"calcium\" id=\"calcium\"\u003e\u003c\/a\u003eCalcium\u003c\/h2\u003e\n\u003cp\u003eCalcium is an important mineral that helps keep bones strong and reduces the risk of osteoporosis. Food is the safest, cheapest and most effective way to get calcium.\u003c\/p\u003e\n\u003cp\u003eFour or more servings of milk or milk products per day will provide the calcium you need. Calcium-rich milk, yoghurt, cheese, ice cream, canned salmon or sardines (including the bones) are excellent sources of calcium.\u003c\/p\u003e\n\u003cul\u003e\n\u003cli\u003eIf you are unable to eat calcium-rich milk or milk products, talk to your doctor or dietitian before taking any supplements.\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003ch2\u003eDrink Plenty of Fluids Every Day\u003c\/h2\u003e\n\u003cp\u003eOlder people need to drink plenty of fluids to reduce the risk of constipation. Drink at least eight cups of liquid each day to replace the fluid that is lost from the body.\u003c\/p\u003e\n\u003cul\u003e\n\u003cli\u003eWater is refreshing – keep a jug of water in the fridge or maybe have a cup of warm or hot water instead of tea or coffee.\u003c\/li\u003e\n\u003cli\u003eTea and coffee add flavour, but don’t overdo the caffeine. Limit your daily intake to six cups of tea or four cups of coffee.\u003c\/li\u003e\n\u003cli\u003eDrink more water when the weather is hot and humid or when you are doing a lot of physical activity.\u003c\/li\u003e\n\u003cli\u003eIf you find getting up during the night is a problem, try having most of your fluid earlier in the day.\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003ch2\u003ePreventing Constipation\u003c\/h2\u003e\n\u003cp\u003eYou can prevent or reduce constipation by eating high-fibre foods, drinking plenty of fluids and being physically active.\u003c\/p\u003e\n\u003cul\u003e\n\u003cli\u003eEat plenty of high-fibre foods, such as wholemeal or wholegrain breads, breakfast cereals, vegetables and fruit. Prunes and kiwifruit are particularly useful.\u003c\/li\u003e\n\u003cli\u003eIncrease daily fluid intake to 8–10 cups. This includes tea and coffee.\u003c\/li\u003e\n\u003cli\u003eHave some regular activity every day, such as walking.\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003ch2\u003eHealthy Weight in Older People\u003c\/h2\u003e\n\u003ch3\u003eIf you need to lose weight\u003c\/h3\u003e\n\u003cp\u003eHigh blood pressure, diabetes\u003ca title=\"\" name=\"_ftnref1\" id=\"_ftnref1\" href=\"\/products\/eating-for-healthy-older-people-te-kai-totika-e-ora-ai-te-hunga-kaumatua#_ftn1\"\u003e*\u003c\/a\u003e, heart disease and arthritis are common among older people. If you are overweight, losing a little weight can help to keep these conditions under better control.\u003c\/p\u003e\n\u003cul\u003e\n\u003cli\u003eFresh fruit and vegetables and bread and cereals are lower in energy (calories) than high-fat, high-sugar foods. Seasonal vegetables and fruit are usually good value for money.\u003c\/li\u003e\n\u003cli\u003eEat regularly (three meals a day) but avoid high-energy snacks. Follow the suggestions on page 7 for choosing and preparing foods low in fat, salt and sugar.\u003c\/li\u003e\n\u003cli\u003eIncrease your physical activity. Aim to be physically active for at least 30 minutes every day. (You can break this into three 10 minute spells.)\u003c\/li\u003e\n\u003cli\u003eDrink less alcohol – it is high in energy.\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003cp\u003e* If you have diabetes, ask your doctor to refer you to a dietitian for further advice about food. Your local Diabetes Centre is also able to help.\u003c\/p\u003e\n\u003ch3\u003eIf you are underweight or have a small appetite\u003c\/h3\u003e\n\u003cp\u003eSmall regular meals and nutritious snacks are recommended if you are underweight or your appetite is small.\u003c\/p\u003e\n\u003cul\u003e\n\u003cli\u003eThin older women are at greatest risk of bone fractures. If you are at risk, have plenty of milk and milk products to keep your bones healthy.\u003c\/li\u003e\n\u003cli\u003eEat often – include breakfast, morning tea, lunch, afternoon tea, dinner and supper.\u003c\/li\u003e\n\u003cli\u003eNutritious snacks include sandwiches or toast with a topping, yoghurt, milk puddings, a milk drink, soup, a scone or a muffin, a small handful of unsalted nuts or seeds.\u003c\/li\u003e\n\u003cli\u003eKeep some favourite toppings on hand, such as cheese, peanut butter, eggs, baked beans, avocado or canned fish. These all go well on bread or toast.\u003c\/li\u003e\n\u003cli\u003eUse standard or full-fat milk and full-cream yoghurts.\u003c\/li\u003e\n\u003cli\u003eEnjoy desserts such as custard, ice cream, fruit crumble, trifle or rice pudding.\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003cp\u003eAs you get older, there may be times when it’s harder to shop for, prepare and cook nutritious foods.\u003c\/p\u003e\n\u003cul\u003e\n\u003cli\u003eUse frozen or ready-to-heat dinners (eg, from supermarkets) for quick and easy meals.\u003c\/li\u003e\n\u003cli\u003eWhen you do feel like cooking, make larger meals sometimes and freeze portions for another day.\u003c\/li\u003e\n\u003cli\u003eTry a protein or milk-based supplementary drink (commercial products are available from a supermarket, chemist or on prescription from your GP).\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003ch3\u003eEating meals with other people\u003c\/h3\u003e\n\u003cp\u003eFood and eating are part of social life, which also contributes to good health. You may enjoy a meal more if you eat with others, so take advantage of opportunities to share meals with family, friends, and social groups.\u003c\/p\u003e\n\u003ch2\u003eAlcohol and Your Health\u003c\/h2\u003e\n\u003cp\u003eAs you get older, your body’s ability to handle alcohol changes and you may need to limit how much you drink, or not drink at all.\u003c\/p\u003e\n\u003cul\u003e\n\u003cli\u003eIf you are taking medication, check with your doctor. Alcohol can make some medicines stronger or weaker, or make their side-effects worse.\u003c\/li\u003e\n\u003cli\u003eDrinking alcohol can also make any existing health problems, such as diabetes, worse and cause new health problems.\u003c\/li\u003e\n\u003cli\u003eYou should not drink alcohol if you feel unwell, depressed, tired or cold as it could make things worse.\u003c\/li\u003e\n\u003cli\u003eYou can reduce the alcohol you drink by alternating between non-alcoholic and alcohol drinks, and by drinking low-alcohol beverages.\u003c\/li\u003e\n\u003cli\u003eIf you're having trouble stopping or cutting back on how much alcohol you drink, talk to your doctor or another health professional.\u003c\/li\u003e\n\u003cli\u003eAlcohol is high in energy, so drink less if you need to lose weight.\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003ch2\u003eBe Physically Active\u003c\/h2\u003e\n\u003cp\u003ePhysical activity is just as important for older people as it is for everyone else. Physical activity keeps muscles strong and flexible. It helps you maintain a healthy body weight, sleep better and feel fit and well. It can also improve your balance and reduce your risk of falling.\u003c\/p\u003e\n\u003cp\u003e\u003cb\u003eBe physically active by taking every opportunity to move. Try to include 30 minutes of physical activity on most if not all days of the week\u003c\/b\u003e\u003c\/p\u003e\n\u003cp\u003eYou can break your 30 minutes into three spells of 10 minutes each.\u003c\/p\u003e\n\u003cp\u003eMaintain or increase your regular daily activity – household tasks such as vacuuming, cleaning and gardening count here!\u003c\/p\u003e\n\u003cp\u003eWalk whenever you can. Walking is an excellent activity – just make sure that you have comfortable well-fitting shoes. If you prefer to walk with others, walk with a friend or join a walking group or a tramping club.\u003c\/p\u003e\n\u003cp\u003eOther activities, some of which give you social contact as well as physical activity, include:\u003c\/p\u003e\n\u003cul\u003e\n\u003cli\u003eswimming or aqua aerobics (good for joints as it is impact-free)\u003c\/li\u003e\n\u003cli\u003esports such as bowls, croquet, golf or tennis\u003c\/li\u003e\n\u003cli\u003ecycling – outdoors (remember to wear a helmet!) or indoors on an exercycle\u003c\/li\u003e\n\u003cli\u003eold time or line dancing, kapa haka or traditional dance\u003c\/li\u003e\n\u003cli\u003etai chi or yoga.\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003ch2\u003eVitamin D\u003c\/h2\u003e\n\u003cp\u003eIf you don’t get outside every day, you may not be getting enough vitamin D. Vitamin D is absorbed from sunlight on the skin. It is also found in eggs, margarine, fish and seafood. In special cases, frail older people may need a Vitamin D supplement, but for most people it is better to have short regular exposure to the sun.\u003c\/p\u003e\n\u003cul\u003e\n\u003cli\u003eA daily walk or some other form of physical activity in the early morning or late afternoon is recommended. In general between September and April sun protection is recommended (shade, clothing coverage and a hat that shades the face and neck, sunscreen and sunglasses) especially between 10 am and 4 pm. Between May and August some sun exposure is important. A daily walk or another form of physical activity in the hours around noon, with face, arms and hands exposed, is recommended.\u003c\/li\u003e\n\u003cli\u003eIf you think you may not be getting enough vitamin D, talk to your doctor or dietitian before taking a Vitamin D supplement.\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003ch2\u003eFood Safety\u003c\/h2\u003e\n\u003cp\u003eIt is always important to keep food safe because food poisoning can have a severe effect. Think about food safety when you purchase, prepare, cook and store food.\u003c\/p\u003e\n\u003cul\u003e\n\u003cli\u003eKeep cooked food and ready-to-eat foods separate from raw and unprocessed foods to avoid cross-contamination.\u003c\/li\u003e\n\u003cli\u003eWash your hands, utensils and chopping boards thoroughly with hot, soapy water before preparing a different food to avoid cross-contamination.\u003c\/li\u003e\n\u003cli\u003eWash raw vegetables and fruit thoroughly.\u003c\/li\u003e\n\u003cli\u003eEat freshly cooked foods as soon as possible after cooking.\u003c\/li\u003e\n\u003cli\u003eUse cooked or prepared foods that have been stored in the refrigerator within two days.\u003c\/li\u003e\n\u003cli\u003eTake care to reheat cooked food thoroughly so that it is steaming hot (over 75° C). If you are using a microwave, make sure that the food is evenly cooked or heated.\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003cp\u003e\u003cbr\u003e\u003c\/p\u003e\n\u003ch2\u003eFor more information\u003c\/h2\u003e\n\u003cul\u003e\n\u003cli\u003eDoctor or practice nurse\u003c\/li\u003e\n\u003cli\u003eCommunity Health Centre of Public Health Service\u003c\/li\u003e\n\u003cli\u003eLocal community dietitian\u003c\/li\u003e\n\u003cli\u003e\u003ca href=\"http:\/\/www.heartfoundation.org.nz\/\" target=\"_blank\"\u003eNational Heart Foundation\u003c\/a\u003e\u003c\/li\u003e\n\u003cli\u003e\u003ca href=\"http:\/\/www.cancernz.org.nz\/\" target=\"_blank\"\u003eCancer Society of New Zealand\u003c\/a\u003e\u003c\/li\u003e\n\u003cli\u003e\u003ca href=\"http:\/\/www.nutritionfoundation.org.nz\/\" target=\"_blank\"\u003eNew Zealand Nutrition Foundation\u003c\/a\u003e\u003c\/li\u003e\n\u003cli\u003e\u003ca href=\"http:\/\/www.diabetes.org.nz\/\" target=\"_blank\"\u003eDiabetes New Zealand\u003c\/a\u003e\u003c\/li\u003e\n\u003cli\u003e\u003ca href=\"http:\/\/www.ageconcern.org.nz\/\" target=\"_blank\"\u003eAge Concern\u003c\/a\u003e\u003c\/li\u003e\n\u003cli\u003e\u003ca href=\"http:\/\/www.arthritis.org.nz\/\" target=\"_blank\"\u003eArthritis Foundation\u003c\/a\u003e\u003c\/li\u003e\n\u003cli\u003e\u003ca href=\"http:\/\/www.bones.org.nz\/\" target=\"_blank\"\u003eOsteoporosis New Zealand\u003c\/a\u003e\u003c\/li\u003e\n\u003cli\u003e\u003ca href=\"http:\/\/www.foodsmart.govt.nz\/information-for\/older-people\/\" target=\"_blank\"\u003eMinistry for Primary Industries Food Safety\u003c\/a\u003e\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003ch3\u003eFor website information\u003c\/h3\u003e\n\u003cul\u003e\n\u003cli\u003eMinistry of Health \u003ca rel=\"noopener noreferrer\" title=\"www.health.govt.nz\" href=\"https:\/\/www.health.govt.nz\" target=\"_blank\"\u003ewww.health.govt.nz\u003c\/a\u003e\n\u003c\/li\u003e\n\u003cli\u003eHealth Education resources \u003ca title=\"www.healthed.govt.nz\" href=\"https:\/\/www.healthed.govt.nz\"\u003ewww.healthed.govt.nz\u003c\/a\u003e\n\u003c\/li\u003e\n\u003cli\u003eTe Hiringa Hauora\/Health Promotion Agency \u003ca rel=\"noopener noreferrer\" title=\"www.alcohol.org.nz\" href=\"https:\/\/www.alcohol.org.nz\" target=\"_blank\"\u003ewww.alcohol.org.nz\u003c\/a\u003e\n\u003c\/li\u003e\n\u003cli\u003eAge Concern \u003ca rel=\"noopener noreferrer\" title=\"www.agewell,org,nz\" href=\"https:\/\/www.agewell,org,nz%20\" target=\"_blank\"\u003ewww.agewell,org,nz \u003c\/a\u003e\n\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003cp\u003eISBN 978-0-478-19377-0 (print)\u003cbr\u003eISBN 978-0-478-19378-7 (online)\u003c\/p\u003e\n\u003cdiv\u003e\n\u003cdiv id=\"ftn1\"\u003e\n\u003cp\u003e\u003cbr\u003e\u003c\/p\u003e\n\u003c\/div\u003e\n\u003c\/div\u003e\n\u003cp\u003e \u003c\/p\u003e","brand":"HealthEd","offers":[{"title":"Default Title","offer_id":34774543106206,"sku":"HE1145","price":0.0,"currency_code":"NZD","in_stock":true}],"thumbnail_url":"\/\/cdn.shopify.com\/s\/files\/1\/0102\/6916\/3582\/products\/HE1145_Eating_for_healthy_older_people.pdf.png?v=1593001153"},{"product_id":"healthy-eating-for-young-people","title":"Healthy Eating for Young People - HE1230","description":"\u003cblockquote\u003e\n\u003cp\u003eTo grow and be healthy, you need to be active, eat the right foods and get enough sleep.\u003c\/p\u003e\n\u003c\/blockquote\u003e\n\u003ch2\u003eYour guide to healthy eating\u003c\/h2\u003e\n\u003cp\u003eLife as a young person can be fast, furious and fun. To grow and be healthy, you need to be active and eat the right foods. This brochure shows how to choose healthy foods, drinks and snacks. It also says how you can be active in everyday life, and how much sleep you need.\u003c\/p\u003e\n\u003ch2\u003eMake healthy food choices\u003c\/h2\u003e\n\u003cp\u003eLook after yourself. Your health is important, and it’s affected by what you eat.\u003c\/p\u003e\n\u003cul\u003e\n\u003cli\u003eHelp with preparing the family meals. You could even have one night a week when you cook for the whole family.\u003cbr\u003e\n\u003c\/li\u003e\n\u003cli\u003eAs often as you can, eat meals with your family and whānau.\u003c\/li\u003e\n\u003cli\u003eLead by example – encourage your family and whānau and friends to make healthy food choices.\u003c\/li\u003e\n\u003cli\u003eEat three meals every day, plus two or three healthy snacks during the day if you are hungry. \u003c\/li\u003e\n\u003cli\u003eAlways take time to eat a healthy breakfast – so you have energy to start the day.\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003ch2\u003eEat many different foods\u003c\/h2\u003e\n\u003cp\u003eEat a variety of foods from these four food groups every day:\u003c\/p\u003e\n\u003cul\u003e\n\u003cli\u003evegetables and fruit\u003c\/li\u003e\n\u003cli\u003ebreads and cereals\u003c\/li\u003e\n\u003cli\u003emilk and milk products\u003c\/li\u003e\n\u003cli\u003elean meats, chicken, seafood, eggs, legumes*, nuts and seeds.\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003cp\u003e* Legumes include cooked dried beans, peas and lentils.\u003c\/p\u003e\n\u003cblockquote\u003e\n\u003cp\u003eAlways take time to eat a healthy breakfast – so you have energy to start the day.\u003c\/p\u003e\n\u003c\/blockquote\u003e\n\u003ch3\u003eVegetables and fruit\u003c\/h3\u003e\n\u003cul\u003e\n\u003cli\u003eProvide carbohydrate, vitamins and minerals, fibre and are low in fat.\u003c\/li\u003e\n\u003cli\u003eEat them with most meals.\u003c\/li\u003e\n\u003cli\u003eGreat snack food.\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003ch4\u003eHow much do I need?\u003c\/h4\u003e\n\u003cul\u003e\n\u003cli\u003e\n\u003cstrong\u003eAt least 5\u003c\/strong\u003e servings of vegetables and \u003cstrong\u003e2\u003c\/strong\u003e servings of fruit every day.\u003c\/li\u003e\n\u003cli\u003eEat many different coloured vegetables and fruit: tomato or strawberry; broccoli or kiwifruit; carrot or mandarin; eggplant or plum; potato or pear.\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003ch4\u003eWhat is one serving?\u003c\/h4\u003e\n\u003cul\u003e\n\u003cli\u003e1⁄2 cup cooked vegetables, eg, broccoli, peas, corn, spinach, pūhā (75 g)\u003c\/li\u003e\n\u003cli\u003ea medium potato or similar sized piece of kūmara (75 g)\u003c\/li\u003e\n\u003cli\u003e1 cup salad (60 g)\u003c\/li\u003e\n\u003cli\u003e1 apple, pear, banana or orange\u003c\/li\u003e\n\u003cli\u003e1 cup diced or canned fruit (150 g)\u003c\/li\u003e\n\u003cli\u003e2 small apricots or plums (150 g)\u003cbr\u003e\n\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003cp\u003eDried fruit and fruit juice are not recommended because they contain a lot of sugar.\u003c\/p\u003e\n\u003cp\u003eDrain the juice from canned fruit before eating.\u003c\/p\u003e\n\u003ch3\u003eBreads and cereals\u003c\/h3\u003e\n\u003cul\u003e\n\u003cli\u003eThey also include rice and pasta.\u003c\/li\u003e\n\u003cli\u003eThey provide carbohydrate, which can be an important source of energy and fibre, and some vitamins and minerals (especially wholegrain breads and cereals).\u003c\/li\u003e\n\u003cli\u003eA great source of energy for growth, sport and fitness.\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003ch4\u003eHow much do I need?\u003c\/h4\u003e\n\u003cp\u003e\u003cstrong\u003eAt least 7\u003c\/strong\u003e servings every day – if you’re very active, you may need more.\u003c\/p\u003e\n\u003ch4\u003eWhat is one serving?\u003c\/h4\u003e\n\u003cul\u003e\n\u003cli\u003e1⁄4 cup muesli (30 g)\u003c\/li\u003e\n\u003cli\u003e\n\u003cspan data-mce-fragment=\"1\"\u003e1⁄2 cup \u003c\/span\u003eporridge\u003c\/li\u003e\n\u003cli\u003e\n\u003cspan data-mce-fragment=\"1\"\u003e1⁄2\u003c\/span\u003e cup cooked pasta or rice\u003c\/li\u003e\n\u003cli\u003e\u003cspan\u003e1⁄2 bread roll or large wrap\u003c\/span\u003e\u003c\/li\u003e\n\u003cli\u003e1 slice of bread, pita pocket or tortilla\u003cbr\u003e\n\u003c\/li\u003e\n\u003cli\u003e2 breakfast wheat biscuits\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003ch3\u003eMilk and milk products\u003c\/h3\u003e\n\u003cul\u003e\n\u003cli\u003eThey include milk, cheese and yoghurt.\u003c\/li\u003e\n\u003cli\u003eThey provide energy, protein, fat and most vitamins and minerals, including calcium.\u003c\/li\u003e\n\u003cli\u003eYou need high-calcium foods to build strong bones.\u003c\/li\u003e\n\u003cli\u003eChoose low-fat milk (yellow or green top) for extra calcium.\u003c\/li\u003e\n\u003cli\u003eTry milk, cheese and yoghurt as snacks.\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003ch4\u003eHow much do I need?\u003c\/h4\u003e\n\u003cp\u003e\u003cstrong\u003eAt least 3\u003c\/strong\u003e servings every day.\u003c\/p\u003e\n\u003ch4\u003eWhat is one serving?\u003c\/h4\u003e\n\u003cul\u003e\n\u003cli\u003e1 cup of low-fat milk (250 ml)\u003c\/li\u003e\n\u003cli\u003e1 pottle of low-fat milk yoghurt\u003c\/li\u003e\n\u003cli\u003e2 slices of cheese (40 g) or 1⁄2 cup of grated cheese\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003ch3\u003eLean meats, chicken, seafood, eggs, legumes*, nuts and seeds\u003c\/h3\u003e\n\u003cul\u003e\n\u003cli\u003eAll contain protein, which your body needs to grow.\u003c\/li\u003e\n\u003cli\u003eAlso contain fat and many different vitamins and minerals – especially iron, which is important for your blood and brain.\u003c\/li\u003e\n\u003cli\u003eYour body easily uses the iron from meat, chicken and seafood. To help use the iron from legumes, eat fresh, vitamin C-rich vegetables and fruit at the same time, including kūmara, broccoli, tomatoes, oranges and kiwifruit.\u003c\/li\u003e\n\u003cli\u003eLimit processed meats, such as luncheon, salami, bacon and ham as they are usually high in saturated fat** and\/or salt.\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003cp\u003e* Legumes include cooked dried beans, peas and lentils.\u003c\/p\u003e\n\u003cp\u003e** Saturated fats are found in animal fat, palm and coconut oil.\u003c\/p\u003e\n\u003ch4\u003eHow much do I need?\u003c\/h4\u003e\n\u003cp\u003e\u003cstrong\u003eAt least 2\u003c\/strong\u003e servings every day.\u003c\/p\u003e\n\u003ch3\u003e\u003c\/h3\u003e\n\u003ch4\u003eWhat is one serving?\u003c\/h4\u003e\n\u003cul\u003e\n\u003cli\u003e\n\u003cspan data-mce-fragment=\"1\"\u003e1⁄3\u003c\/span\u003e cup of nuts or seeds (30 g)\u003c\/li\u003e\n\u003cli\u003e1⁄2 cup of mince or casserole (195 g)\u003c\/li\u003e\n\u003cli\u003e3⁄4 cup of tofu (170 g)\u003c\/li\u003e\n\u003cli\u003e1 cup baked beans\u003c\/li\u003e\n\u003cli\u003e\n\u003cspan data-mce-fragment=\"1\"\u003e1\u003c\/span\u003e\u003cspan data-mce-fragment=\"1\"\u003e⁄\u003c\/span\u003e\u003cspan data-mce-fragment=\"1\"\u003e2\u003c\/span\u003e medium steak (65 g)\u003c\/li\u003e\n\u003cli\u003e1 large piece of fish (100 g)\u003c\/li\u003e\n\u003cli\u003e1 medium pāua or kina (100–120 g)\u003cbr\u003e\n\u003c\/li\u003e\n\u003cli\u003e2 slices cooked meat (65 g), eg roast lamb, or pork\u003cbr\u003e\n\u003c\/li\u003e\n\u003cli\u003e2 eggs\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003ch3\u003eVegetarians\u003c\/h3\u003e\n\u003cp\u003eVegetarians need food with lots of iron such as wholegrain cereals, legumes, dried fruits and dark green leafy vegetables. To help your body absorb the iron in these foods, eat fresh, vitamin C-rich vegetables and fruit with them.\u003c\/p\u003e\n\u003cp\u003eIf you don’t eat cheese, milk or eggs, you need to get protein from foods such as tofu and legumes. If you drink soy milk, choose one that has added calcium and vitamin B12.\u003c\/p\u003e\n\u003cp\u003e(See the pamphlet \u003ca title=\"Eating for Healthy Vegetarians\" href=\"\/resource\/eating-healthy-vegetariansng%C4%81-kai-t%C5%8Dtika-m%C4%81-te-hunga-puku-huawhenua\" target=\"_blank\"\u003eEating for Healthy Vegetarians \u003c\/a\u003e– Code HE1519.)\u003c\/p\u003e\n\u003ch2\u003eHealthy snacks\u003c\/h2\u003e\n\u003cp\u003eSnacks help provide the extra energy you need for growth and physical activity. If you are going to be out and about, take snacks with you. Choose healthy snacks that are low in saturated fat, salt and sugar, such as:\u003c\/p\u003e\n\u003cul\u003e\n\u003cli\u003ebread, bread rolls, bagels, rēwena and pita breads or French sticks. Try some wholegrain varieties and have them with your favourite low-fat fillings\u003c\/li\u003e\n\u003cli\u003ecrackers, fruit buns, scones, fruit bread, pancakes, popcorn (try popping your own)\u003c\/li\u003e\n\u003cli\u003eunsalted nuts and seeds\u003c\/li\u003e\n\u003cli\u003epasta and rice\u003c\/li\u003e\n\u003cli\u003ebreakfast cereals with low-fat milk\/yoghurt\u003c\/li\u003e\n\u003cli\u003elow-fat yoghurt, plain or flavoured low-fat milk\u003c\/li\u003e\n\u003cli\u003efresh fruit – whole, with yoghurt, blended in a home made smoothie or with a slice of cheese\u003c\/li\u003e\n\u003cli\u003evegetable sticks together with a dip or spread (hummus, cottage cheese or yoghurt-based dips)\u003c\/li\u003e\n\u003cli\u003ereheated leftovers, for example, stews, soups and vegetables (such as potato, taro, pumpkin or kūmara).\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003ch2\u003eEating when you are out and about\u003c\/h2\u003e\n\u003cp\u003eMany takeaways are high in fat, sugar and salt and should be kept for special occasions, not every day. If you are out and need a snack or a meal, look for healthier options. Choose those with less fat, especially saturated fat, and more vegies such as:\u003c\/p\u003e\n\u003cul\u003e\n\u003cli\u003ekebabs and wraps\u003c\/li\u003e\n\u003cli\u003efilled bread rolls\u003c\/li\u003e\n\u003cli\u003epizza with more vegetables than cheese\u003c\/li\u003e\n\u003cli\u003esushi\u003c\/li\u003e\n\u003cli\u003epasta with tomato-based sauces\u003c\/li\u003e\n\u003cli\u003ethick chunky chips or wedges instead of french fries\u003c\/li\u003e\n\u003cli\u003erice- or noodle-based takeaways (not fried) with lots of vegetables\u003c\/li\u003e\n\u003cli\u003ebaked, stuffed potatoes.\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003cp\u003eKeep some fruit and a bottle of tap water in your bag in case you get hungry or thirsty.\u003c\/p\u003e\n\u003ch2\u003eHave plenty to drink\u003c\/h2\u003e\n\u003cp\u003eDrink at least 6 to 8 glasses every day. Drink even more during hot weather and when you are very active (especially before, during and after exercise).\u003c\/p\u003e\n\u003cp\u003e\u003cstrong\u003e\u003cem\u003eDrink more of...\u003c\/em\u003e\u003c\/strong\u003e\u003c\/p\u003e\n\u003cp\u003eWater is best – it’s free and easy to get.\u003c\/p\u003e\n\u003cp\u003eLow-fat milk is also a good drink; it’s rich in calcium and makes a good snack.\u003c\/p\u003e\n\u003cp\u003e\u003cstrong\u003e\u003cem\u003eDrink less of…\u003c\/em\u003e\u003c\/strong\u003e\u003c\/p\u003e\n\u003cp\u003eFruit drinks and juice are high in sugar. If you choose juice, dilute it with water (\u003cspan data-mce-fragment=\"1\"\u003e1\u003c\/span\u003e\u003cspan data-mce-fragment=\"1\"\u003e⁄\u003c\/span\u003e\u003cspan data-mce-fragment=\"1\"\u003e2\u003c\/span\u003e juice and \u003cspan data-mce-fragment=\"1\"\u003e1\u003c\/span\u003e\u003cspan data-mce-fragment=\"1\"\u003e⁄\u003c\/span\u003e\u003cspan data-mce-fragment=\"1\"\u003e2\u003c\/span\u003e water) and have it with a meal rather than on its own. This may help to protect your teeth from the sugar.\u003c\/p\u003e\n\u003cp\u003eSoft drinks are high in sugar and energy (calories) and can contain caffeine. They should be occasional drinks (less than once a week).\u003c\/p\u003e\n\u003cp\u003eIf you drink coffee or tea, limit them to one or two cups per day. Don’t drink tea or coffee with meals because they reduce the amount of iron and calcium you can absorb from the meal.\u003c\/p\u003e\n\u003cp\u003eEnergy drinks and energy shots are not recommended. They contain added vitamins and caffeine. They are usually also high in sugar. Most of the added vitamins are not needed.\u003c\/p\u003e\n\u003cp\u003eAlcohol is not recommended. If you choose to drink alcohol, drink only a little, eat some food, don’t binge drink and do not drive.\u003c\/p\u003e\n\u003ch2\u003eEating for growing and moving\u003c\/h2\u003e\n\u003cp\u003eBecause you are still growing, you need more energy (calories), vitamins and minerals than ever before. What you eat will affect your performance – on and off the field.\u003c\/p\u003e\n\u003cp\u003eChoose a range of foods from the four food groups. Have plenty of breads, cereals, vegetables and fruit, lower fat milk products (milk, yoghurt, some cheeses), lean meat or alternatives and lots of fluids (especially water). Sports drinks are unnecessary for most young people.\u003c\/p\u003e\n\u003ch2\u003eSit less, move more, sleep well\u003c\/h2\u003e\n\u003ch3 class=\"level-three-heading\"\u003eSit less\u003c\/h3\u003e\n\u003cul\u003e\n\u003cli class=\"body-copy\"\u003eBreak up sitting time\u003c\/li\u003e\n\u003cli class=\"body-copy\"\u003eSpend no more than 2 hours each day (excluding school) at the computer, on a device, or watching TV.\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003ch3 class=\"level-three-heading\"\u003eMove more\u003c\/h3\u003e\n\u003cul\u003e\n\u003cli class=\"body-copy\"\u003eDo at least an hour of moderate to vigorous activity a day\u003c\/li\u003e\n\u003cli class=\"body-copy\"\u003eInclude activities that strengthen muscles and bones at least 3 days a week.\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003ctable border=\"0\" cellpadding=\"1\" cellspacing=\"1\"\u003e\n\u003ctbody\u003e\n\u003ctr\u003e\n\u003ctd\u003eModerate activities\u003c\/td\u003e\n\u003ctd\u003eVigorous activities\u003c\/td\u003e\n\u003c\/tr\u003e\n\u003ctr\u003e\n\u003ctd\u003e\n\u003cp\u003eI’m breathing faster and my heart is beating a bit more.\u003c\/p\u003e\n\u003cp\u003eI can still talk!\u003c\/p\u003e\n\u003c\/td\u003e\n\u003ctd\u003e\n\u003cp\u003eI’m breathing a lot harder and my heart is beating faster.\u003c\/p\u003e\n\u003cp\u003eI can only say a few words without taking a breath.\u003c\/p\u003e\n\u003c\/td\u003e\n\u003c\/tr\u003e\n\u003ctr\u003e\n\u003ctd\u003e\n\u003cp\u003eWalking the dog\u003c\/p\u003e\n\u003cp\u003eBiking on the flat\u003c\/p\u003e\n\u003cp\u003ePlaying at the park or pool\u003c\/p\u003e\n\u003cp\u003eDance\u003c\/p\u003e\n\u003cp\u003eKapa haka\u003c\/p\u003e\n\u003cp\u003eSkateboarding\u003c\/p\u003e\n\u003c\/td\u003e\n\u003ctd\u003e\n\u003cp\u003eRunning games\u003c\/p\u003e\n\u003cp\u003eMountain biking\u003c\/p\u003e\n\u003cp\u003eUphill tramping\u003c\/p\u003e\n\u003cp\u003eFast lap swimming\u003c\/p\u003e\n\u003cp\u003eSports\u003c\/p\u003e\n\u003cp\u003eWaka ama\u003c\/p\u003e\n\u003c\/td\u003e\n\u003c\/tr\u003e\n\u003c\/tbody\u003e\n\u003c\/table\u003e\n\u003ch3 class=\"level-three-heading\"\u003eSleep well\u003c\/h3\u003e\n\u003cul\u003e\n\u003cli class=\"body-copy\"\u003eGetting enough sleep at night is very important for your health:\n\u003cul\u003e\n\u003cli class=\"body-copy\"\u003e14–17 year olds need 8–10 hours a night\u003cbr\u003e\n\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003ch3\u003e For more information\u003c\/h3\u003e\n\u003cp\u003e\u003cstrong\u003e\u003cem\u003eSpeak to your:\u003c\/em\u003e\u003c\/strong\u003e\u003c\/p\u003e\n\u003cul\u003e\n\u003cli\u003eschool nurse or public health nurse\u003c\/li\u003e\n\u003cli\u003ehealth education or home economics teacher\u003c\/li\u003e\n\u003cli\u003edoctor or practice nurse.\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003cp\u003e\u003cstrong\u003e\u003cem\u003eVisit these websites:\u003c\/em\u003e\u003c\/strong\u003e\u003c\/p\u003e\n\u003cul\u003e\n\u003cli\u003e\u003ca href=\"http:\/\/www.health.govt.nz\/\" target=\"_blank\"\u003eMinistry of Health\u003c\/a\u003e\u003c\/li\u003e\n\u003cli\u003e\u003ca href=\"http:\/\/www.5aday.co.nz\/\" target=\"_blank\"\u003e5+ a day\u003c\/a\u003e\u003c\/li\u003e\n\u003cli\u003e\u003ca href=\"http:\/\/www.sportnz.org.nz\/\" target=\"_blank\"\u003eSport NZ\u003c\/a\u003e\u003c\/li\u003e\n\u003cli\u003e\n\u003ca href=\"http:\/\/www.healthed.govt.nz\/\" target=\"_blank\"\u003eHealthEd\u003c\/a\u003e - see \u003ca href=\"https:\/\/healthed.govt.nz\/collections\/topic-healthy-eating\" title=\"healthy eating\" target=\"_blank\"\u003ehealthy eating\u003c\/a\u003e and \u003ca href=\"https:\/\/healthed.govt.nz\/collections\/topic-exercise-and-physical-activity\" title=\"physical activity\" target=\"_blank\"\u003ephysical activity\u003c\/a\u003e\n\u003c\/li\u003e\n\u003cli\u003e\u003ca href=\"https:\/\/toitangata.co.nz\/\" title=\"Toi Tangata\" target=\"_blank\"\u003e Toi Tangata \u003c\/a\u003e\u003c\/li\u003e\n\u003cli\u003e\u003ca href=\"http:\/\/www.pacificheart.org.nz\/\" target=\"_blank\"\u003ePacific Heartbeat\u003c\/a\u003e\u003c\/li\u003e\n\u003cli\u003e\u003ca href=\"http:\/\/healthykids.org.nz\/eat\"\u003ehealthykids.org.nz\/eat\u003c\/a\u003e\u003c\/li\u003e\n\u003cli\u003e\u003ca href=\"http:\/\/healthykids.org.nz\/move\/walks\"\u003ehealthykids.org.nz\/move\/walks\u003c\/a\u003e\u003c\/li\u003e\n\u003cli\u003e\u003ca href=\"http:\/\/www.heartfoundation.org.nz\/\" target=\"_blank\"\u003eHeart Foundation\u003c\/a\u003e\u003c\/li\u003e\n\u003cli\u003e\u003ca href=\"http:\/\/www.healthyfood.co.nz\/\" target=\"_blank\"\u003ewww.healthyfood.co.nz\u003c\/a\u003e\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003cp\u003eISBN 978-0-478-41167-6 (print)\u003cbr\u003e ISBN 978-0-478-41168-3 (online)\u003c\/p\u003e","brand":"HealthEd","offers":[{"title":"Default Title","offer_id":34774545137822,"sku":"HE1230","price":0.0,"currency_code":"NZD","in_stock":true}],"thumbnail_url":"\/\/cdn.shopify.com\/s\/files\/1\/0102\/6916\/3582\/products\/HE1230thumbnail.jpg?v=1673840240"},{"product_id":"eating-for-healthy-vegetarians-nga-kai-totika-ma-te-hunga-puku-huawhenua","title":"Eating for Healthy Vegetarians\/Ngā kai tōtika mā te hunga puku-huawhenua - HE1519","description":"\u003cp\u003eAs a vegetarian, you can get all the essential nutrients from food without eating animal products. When planning vegetarian meals, it helps to know about the nutrients in different foods so you can get the most benefit from the food you eat.\u003c\/p\u003e\n\u003cp\u003eThis booklet has guidelines on:\u003c\/p\u003e\n\u003cul\u003e\n\u003cli\u003ethe important nutrients you need to consider when planning vegetarian meals\u003c\/li\u003e\n\u003cli\u003ehealthy food and drinks\u003c\/li\u003e\n\u003cli\u003ebeing active in everyday life\u003c\/li\u003e\n\u003cli\u003ehow to prepare and store food safely.\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003cp\u003eThese guidelines are based on the \u003ca rel=\"noopener\" title=\"Eating and activity guidelines for New Zealand adults\" href=\"http:\/\/tewhatuora.govt.nz\/assets\/For-the-health-sector\/%20Health-sector-guidance\/Active-Families\/eating-activity-guidelines-newzealand-%20adults-updated-2020-oct22.pdf\" target=\"_blank\"\u003eEating and Activity Guidelines for New\u003c\/a\u003e\u003cbr\u003e\u003ca rel=\"noopener\" title=\"Eating and activity guidelines for New Zealand adults\" href=\"http:\/\/tewhatuora.govt.nz\/assets\/For-the-health-sector\/%20Health-sector-guidance\/Active-Families\/eating-activity-guidelines-newzealand-%20adults-updated-2020-oct22.pdf\" target=\"_blank\"\u003eZealand Adults\u003c\/a\u003e\u003c\/p\u003e\n\u003cp\u003eFor further sources of information, see also the back page of this booklet.\u003c\/p\u003e\n\u003ch2\u003eWhat is a vegetarian diet?\u003c\/h2\u003e\n\u003cp\u003eVegetarians choose not to eat red meat, white meat, or fish. Some common reasons are:\u003c\/p\u003e\n\u003cul\u003e\n\u003cli\u003ehealth benefits\u003c\/li\u003e\n\u003cli\u003ereligious beliefs related to food\u003c\/li\u003e\n\u003cli\u003ecommitment to animal rights\u003c\/li\u003e\n\u003cli\u003edislike of meat.\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003cp\u003eThere are many types of vegetarian diets but two are most common.\u003c\/p\u003e\n\u003cul\u003e\n\u003cli\u003e\n\u003cstrong\u003eLacto-ovo vegetarians \u003c\/strong\u003eeat dairy products and eggs (“lacto” means dairy and “ovo” means eggs) but don’t eat meat, poultry, or seafood.\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eVegans \u003c\/strong\u003edon’t eat any animal products (including all meats, dairy, eggs, honey and gelatin).\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003ch2\u003eMake healthy choices\u003c\/h2\u003e\n\u003cp\u003eLook after yourself. Your health is important and what you eat and drink affects it. The healthy living recommendations below apply to everyone, not just vegetarians.\u003c\/p\u003e\n\u003cul\u003e\n\u003cli\u003eMaintain a healthy body weight by eating well and by being active every day.\u003c\/li\u003e\n\u003cli\u003eAs often as you can, eat meals with your friends, family and whānau – and turn off screens.\u003c\/li\u003e\n\u003cli\u003eLead by example – encourage your friends, family and whānau to make healthy food choices.\u003c\/li\u003e\n\u003cli\u003eEat three healthy meals (low in fat, salt and sugar) every day plus healthy snacks between meals. You also need to drink plenty of water.\u003c\/li\u003e\n\u003cli\u003eIf you choose to drink alcohol, limit your intake.\u003c\/li\u003e\n\u003cli\u003eThink about food safety when you buy, prepare, cook and store food.\u003c\/li\u003e\n\u003cli\u003eThe household budget affects food choices. Planning ahead can help you choose healthy foods when you shop. It can also help you get the most for your money.\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003cp class=\"blockquote-nq\"\u003eAlways take time to eat a healthy breakfast – so you have energy to start to the day.\u003c\/p\u003e\n\u003ch2\u003eEat many different foods\u003c\/h2\u003e\n\u003cp\u003eTo be healthy you need to eat many different foods. The four main food groups have a mixture of nutrients – carbohydrates, fats, proteins, vitamins and minerals – all of which you need to stay healthy.\u003c\/p\u003e\n\u003cp\u003eChoose a variety of foods from the four food groups every day:\u003c\/p\u003e\n\u003cul\u003e\n\u003cli\u003evegetables and fruit\u003c\/li\u003e\n\u003cli\u003ebreads and cereals\u003c\/li\u003e\n\u003cli\u003emilk, milk products and alternatives\u003c\/li\u003e\n\u003cli\u003elegumes*, eggs, nuts and seeds\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003cp\u003e*Legumes include cooked dried beans, peas and lentils.\u003c\/p\u003e\n\u003ch2\u003eImportant nutrients\u003c\/h2\u003e\n\u003cp\u003eAs a vegetarian, you need to make sure you get enough protein, iron, vitamin B12 and calcium from the foods you eat. You can get these essential nutrients from non-meat sources by eating a variety of foods including fruits, vegetables, legumes*, soy products, whole grains, nuts and seeds.\u003c\/p\u003e\n\u003cp\u003eThis section explains why these nutrients are important and gives examples of foods that have them.\u003c\/p\u003e\n\u003cp\u003e*Legumes include cooked dried beans, peas and lentils.\u003c\/p\u003e\n\u003ch3\u003eProtein\u003c\/h3\u003e\n\u003cp\u003eProtein is important for your body’s normal growth and to keep its muscles (which are mostly protein), immune system, heart and lungs working well. Lacto-ovo vegetarians get protein from milk, milk products, eggs, legumes, nuts, seeds, breads and cereals. Vegans get protein from legumes, nuts, seeds, breads and cereals.\u003c\/p\u003e\n\u003ch3\u003eIron\u003c\/h3\u003e\n\u003cp\u003eIron is important for your blood and brain. Vegetarians can get enough iron by eating plenty of green vegetables, wholegrains, and some beans, peas and nuts.\u003c\/p\u003e\n\u003cp\u003eVitamin C helps the body to take up (absorb) the iron more easily. When you eat foods containing iron, eat foods rich in vitamin C, such as oranges, kiwifruit, tomatoes, peppers, kale and broccoli at the same time.\u003c\/p\u003e\n\u003cp\u003eDon’t drink tea with your meals as it stops the iron from being absorbed by your body.\u003c\/p\u003e\n\u003ch3\u003eCalcium\u003c\/h3\u003e\n\u003cp\u003eCalcium is important for strong bones and teeth. Milk, yoghurt and cheese are good sources of calcium.\u003c\/p\u003e\n\u003cp\u003eIf you don’t drink cow’s milk, choose a different product (for example, soy milk) with added calcium. Other foods such as wholegrain bread, peanuts, broccoli, spinach, baked beans and tofu also contain calcium, but in smaller amounts than milk and milk products.\u003c\/p\u003e\n\u003ch3\u003eVitamin B12\u003c\/h3\u003e\n\u003cp\u003eThe human body needs vitamin B12 in very small quantities. Vegetarians, other than vegans, get enough of this vitamin from dairy products. There is no natural non-animal source of vitamin B12. Vegans can get this through supplements or by intramuscular injection. Some soy milks are fortified with vitamin B12.\u003c\/p\u003e\n\u003cp\u003eVitamin B12 is very efficiently recycled by the human body, so it often takes a long time for deficiencies to develop in vegans. Vitamin B12 deficiency is a serious condition with non-reversible effects. This is most likely to occur in periods of rapid growth, in pregnancy and when breastfeeding. Vegans are advised to have their vitamin B12 status assessed regularly by their doctor.\u003c\/p\u003e\n\u003ch2\u003eVegetarian children\u003c\/h2\u003e\n\u003cp\u003eAs with adults, meals for vegetarian children need some planning. Many vegetarian foods are bulky. Children’s stomachs may be too small to hold all the food they need for activity and growth.\u003c\/p\u003e\n\u003cp\u003eServe small meals often. Offer a range of vegetables, fruit, wholegrain breads and cereals, legumes, nuts, seeds, eggs, milk and milk products.\u003c\/p\u003e\n\u003cp\u003eVegetarian children need food with iron, such as wholegrain cereal and bread, legumes, dried fruits and dark green leafy vegetables. To help them absorb the iron, serve these foods with fruit and vegetables high in vitamin C, such as tomatoes and oranges.\u003c\/p\u003e\n\u003cp\u003eIf a vegetarian child does not drink milk, give other drinks such as soy milk with added calcium and vitamin B12. If a vegetarian child does not eat dairy products or eggs, ask your doctor or nurse about seeing a dietitian for further advice.\u003c\/p\u003e\n\u003cp\u003e\u003cstrong\u003eThe serving sizes in this booklet:\u003c\/strong\u003e\u003c\/p\u003e\n\u003cul\u003e\n\u003cli\u003e\u003cstrong\u003eare not suitable for children aged 0 to 2 years\u003c\/strong\u003e\u003c\/li\u003e\n\u003cli\u003e\u003cstrong\u003emay need to be increased for teenagers who are still growing.\u003c\/strong\u003e\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003cp class=\"blockquote-nq\"\u003eChoose a variety of foods from the four food groups every day.\u003c\/p\u003e\n\u003ch2\u003eVegetables and fruit\u003c\/h2\u003e\n\u003cp\u003eVegetables and fruit provide carbohydrate, fibre, vitamins and minerals and are low in fat. They should be eaten with most meals and are good snack foods.\u003c\/p\u003e\n\u003cul\u003e\n\u003cli\u003eChoose fresh, well-washed vegetables and fruit or frozen or canned varieties.\u003c\/li\u003e\n\u003cli\u003eEat many different coloured vegetables and fruit; for example, tomato or strawberry, broccoli or kiwifruit, carrot or mandarin, eggplant or plum, potato or pear.\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003ch3\u003eHow much do I need?\u003c\/h3\u003e\n\u003cp\u003eAt least \u003cstrong\u003e5 \u003c\/strong\u003eservings of vegetables (with at least one being a leafy green vegetable) and \u003cstrong\u003e2 \u003c\/strong\u003eservings of fruit every day.\u003c\/p\u003e\n\u003ch4\u003eWhat is 1 serving?\u003c\/h4\u003e\n\u003cul\u003e\n\u003cli\u003e1 medium potato, kūmara, yam, or taro (135 g)\u003c\/li\u003e\n\u003cli\u003e1⁄2 cup of cooked vegetables, or salad (50–80 g)\u003c\/li\u003e\n\u003cli\u003e1 tomato (80 g)\u003c\/li\u003e\n\u003cli\u003e1⁄2 cup of leafy green vegetables (50–60 g)\u003c\/li\u003e\n\u003cli\u003e1 apple, pear, banana, or orange (130 g)\u003c\/li\u003e\n\u003cli\u003e2 small apricots or plums (100 g)\u003c\/li\u003e\n\u003cli\u003e1⁄2 cup of fresh fruit salad (135 g)\u003c\/li\u003e\n\u003cli\u003e1⁄2 cup of stewed fruit: fresh, canned or frozen (135 g)\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003cp\u003e\u003cstrong\u003eDried fruit and fruit juice \u003c\/strong\u003eare not recommended because they have a lot of sugar. If you choose them, have only one serving of dried fruit (about 2 tablespoons or 25 g) \u003cstrong\u003eor \u003c\/strong\u003eone serving of juice (1 cup or 250 ml) each day.\u003c\/p\u003e\n\u003ch2\u003eBreads and cereals\u003c\/h2\u003e\n\u003cp\u003eBreads and cereals give you carbohydrate, which is an important source of energy and fibre. They also provide iron, calcium, protein and folic acid. You need to eat breads and cereals every day.\u003c\/p\u003e\n\u003cul\u003e\n\u003cli\u003eThese foods include breads and breakfast cereals, rice, noodles and pasta.\u003c\/li\u003e\n\u003cli\u003eChoose wholegrain breads and cereals (for example, rolled oats, brown rice, bread with whole grains) because they contain the most fibre, vitamins and minerals.\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003ch3\u003eHow much do I need?\u003c\/h3\u003e\n\u003cp\u003eAt least \u003cstrong\u003e6 \u003c\/strong\u003eservings every day.\u003c\/p\u003e\n\u003ch4\u003eWhat is 1 serving?\u003c\/h4\u003e\n\u003cul\u003e\n\u003cli\u003e1 small wholegrain roll (50 g)\u003c\/li\u003e\n\u003cli\u003e1 medium slice of wholemeal bread (26 g)\u003c\/li\u003e\n\u003cli\u003e1 cup of cooked pasta or rice (150 g)\u003c\/li\u003e\n\u003cli\u003e2 breakfast wheat biscuits (34 g)\u003c\/li\u003e\n\u003cli\u003e1 cup of cornflakes (30 g)\u003c\/li\u003e\n\u003cli\u003e1⁄2 cup of muesli (55 g)\u003c\/li\u003e\n\u003cli\u003e1⁄2 cup of cooked porridge\/rolled oats (130 g)\u003c\/li\u003e\n\u003cli\u003e2 plain sweet biscuits (14 g)\u003c\/li\u003e\n\u003cli\u003e1 muffin (80 g)\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003ch2\u003eMilk, milk products and alternatives\u003c\/h2\u003e\n\u003cp\u003eThese foods provide energy, protein and many vitamins and minerals, including calcium and vitamin B12.\u003c\/p\u003e\n\u003cul\u003e\n\u003cli\u003eChoose reduced-fat or low-fat milk, yoghurt and cheese.\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003ch3\u003eHow much do I need?\u003c\/h3\u003e\n\u003cp\u003eAt least \u003cstrong\u003e2–3 \u003c\/strong\u003eservings every day. Choose reduced-fat or low-fat options.\u003c\/p\u003e\n\u003ch4\u003eWhat is 1 serving?\u003c\/h4\u003e\n\u003cul\u003e\n\u003cli\u003e1 glass (250 ml) of reduced-fat or low-fat milk\u003c\/li\u003e\n\u003cli\u003e1 glass (250 ml) of soy milk with added calcium (and vitamin B12 for vegans)\u003c\/li\u003e\n\u003cli\u003e1 pottle of low-fat yoghurt (150 g)\u003c\/li\u003e\n\u003cli\u003e2 slices (40 g) or 1⁄2 cup of grated cheese (for example, edam)\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003ch2\u003eLegumes*, eggs, nuts and seeds\u003c\/h2\u003e\n\u003cp\u003eThese foods all contain protein, fat and many different vitamins and minerals – including iron.\u003c\/p\u003e\n\u003ch3\u003eHow much do I need?\u003c\/h3\u003e\n\u003cp\u003eAt least \u003cstrong\u003e2 \u003c\/strong\u003eservings every day.\u003c\/p\u003e\n\u003ch4\u003eWhat is 1 serving?\u003c\/h4\u003e\n\u003cul\u003e\n\u003cli\u003e3⁄4 cup of cooked beans – for example, soybeans, kidney beans, baked beans\u003c\/li\u003e\n\u003cli\u003e3⁄4 cup of cooked chickpeas\u003c\/li\u003e\n\u003cli\u003e3⁄4 cup of cooked lentils – for example, brown or red\u003c\/li\u003e\n\u003cli\u003e1\/3 cup of nuts or seeds (50 g), – for example, peanuts, cashews, almonds, pumpkin\u003c\/li\u003e\n\u003cli\u003e3⁄4 cup of tofu or tempeh (200 g)  \u003c\/li\u003e\n\u003cli\u003e1 egg\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003cp\u003e*Legumes include cooked dried beans, peas and lentils.\u003c\/p\u003e\n\u003ch2\u003eFoods high in fat, sugar, or salt\u003c\/h2\u003e\n\u003cp\u003eYou need to eat healthy food most of the time. It’s all right to eat foods that are high in fat, sugar or salt \u003cstrong\u003eoccasionally \u003c\/strong\u003e(less than once a week) but not every day.\u003c\/p\u003e\n\u003cp\u003eFat, salt and sugar are found in many foods. Foods that are high in fat, sugar or salt include muesli bars, sweets, potato chips, chocolate, sweet biscuits, pastry, most takeaways and soft drinks. Most of the salt you eat comes from processed foods, such as chips, soy sauce, salted peanuts and pickled foods.\u003c\/p\u003e\n\u003ch3\u003eHow to reduce fat, sugar and salt\u003c\/h3\u003e\n\u003cul\u003e\n\u003cli\u003eWhen shopping, read the labels on different products and compare them so that you can choose products that are lower in fat, sugar and salt. Sugar on food labels is sometimes called fructose, sucrose or honey. Salt is usually called sodium.\u003c\/li\u003e\n\u003cli\u003eGrill, bake, boil, steam, stir-fry or microwave your food instead of frying it.\u003c\/li\u003e\n\u003cli\u003eUse only a little oil, margarine or butter for cooking and as a spread.\u003c\/li\u003e\n\u003cli\u003eChoose low-fat milk, cheese, yoghurt and salad dressings.\u003c\/li\u003e\n\u003cli\u003eIf you are trying to reduce the fat in your diet, make sure you don’t increase the amount of sugar you eat. If you’re hungry, fill up on breads and cereals instead of biscuits, cakes or sweets. Breads and cereals will keep you feeling full for longer.\u003c\/li\u003e\n\u003cli\u003eEat meals without adding salt. Use less or no salt during cooking and taste your cooked food before adding salt.\u003c\/li\u003e\n\u003cli\u003eIf you do use salt, iodised salt is recommended.\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003ch3\u003eEating when you are out and about\u003c\/h3\u003e\n\u003cp\u003eMost takeaways are high in fat and salt. Have them on special occasions and not as an everyday food. Some lower fat takeaways include:\u003c\/p\u003e\n\u003cul\u003e\n\u003cli\u003ekebabs and wraps\u003c\/li\u003e\n\u003cli\u003epizza with more vegetables than cheese\u003c\/li\u003e\n\u003cli\u003evegetable sushi\u003c\/li\u003e\n\u003cli\u003epasta with tomato-based sauces\u003c\/li\u003e\n\u003cli\u003ethick chunky chips or wedges instead of thin chips\u003c\/li\u003e\n\u003cli\u003enoodle-based takeaways (not fried) with lots of vegetables\u003c\/li\u003e\n\u003cli\u003ebaked potatoes with beans and salad.\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003ch2\u003eDrinks\u003c\/h2\u003e\n\u003cp\u003eTo keep your body working properly, you need about 6–8 cups of water or other drinks each day. Tea and coffee can be included, but limit the amount of cordial, energy and soft drinks that you have.\u003c\/p\u003e\n\u003cul\u003e\n\u003cli\u003eWater is best – it’s cheap and easy to get. Keep a jug of cold water in the fridge and carry a bottle of water with you when you are out and about.\u003c\/li\u003e\n\u003cli\u003eLow-fat milk (or non-dairy alternative) is also a good drink because it contains energy and many vitamins and minerals.\u003c\/li\u003e\n\u003cli\u003eDrink more in warm weather and when you are doing lots of physical work or activity.\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003ch3\u003eLimit alcohol\u003c\/h3\u003e\n\u003cp\u003eDrinking too much alcohol can cause health problems as well as injury. Alcohol is also high in energy, so you should drink less if you need to lose weight.\u003c\/p\u003e\n\u003cp\u003eThere is no “safe” level of alcohol for all people at all times. The amount you can drink depends on your age, whether you are male or female, and your body size, food intake and general health.\u003c\/p\u003e\n\u003cp\u003eIf you choose to drink alcohol, drink only a little, eat some food, don’t binge drink and do not drive.\u003c\/p\u003e\n\u003ch2\u003eBe active every day\u003c\/h2\u003e\n\u003cp\u003eFor improved health and wellbeing, aim to do at least 30 minutes of physical activity every day.\u003c\/p\u003e\n\u003cp\u003eBe active in as many ways as possible. Take the stairs rather than the lift and get off the bus early and walk. Move more and sit less. If possible, add some vigorous activity for extra health and fitness (see the table below).\u003c\/p\u003e\n\u003cp\u003eThirty minutes a day will help you to:\u003c\/p\u003e\n\u003cul\u003e\n\u003cli\u003ehave more energy\u003c\/li\u003e\n\u003cli\u003elower your stress levels\u003c\/li\u003e\n\u003cli\u003eimprove your posture and balance\u003c\/li\u003e\n\u003cli\u003emaintain a healthy weight\u003c\/li\u003e\n\u003cli\u003ekeep bones and muscles strong and joints flexible\u003c\/li\u003e\n\u003cli\u003efeel more relaxed and sleep better\u003c\/li\u003e\n\u003cli\u003ereduce the risks of heart disease, obesity, strokes, type 2 diabetes, some cancers, depression and falls\u003c\/li\u003e\n\u003cli\u003elive independently for longer.\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003cp\u003eAim for mainly moderate and some vigorous activities.\u003c\/p\u003e\n\u003cp\u003e\u003cstrong\u003eModerate\u003c\/strong\u003e\u003c\/p\u003e\n\u003cp\u003e\u003cem\u003eI’m breathing faster and my heart is beating a bit more.\u003c\/em\u003e\u003c\/p\u003e\n\u003cp\u003e\u003cem\u003eI can still talk!\u003c\/em\u003e\u003c\/p\u003e\n\u003cul style=\"padding: 0px 40px 0px 40px;\"\u003e\n\u003cli\u003eBrisk walking\u003c\/li\u003e\n\u003cli\u003eBiking on the flat\u003c\/li\u003e\n\u003cli\u003eBallroom dancing, line dancing\u003c\/li\u003e\n\u003cli\u003eRaking the garden, trimming shrubs, hoeing\u003c\/li\u003e\n\u003cli\u003eAqua aerobics\u003c\/li\u003e\n\u003cli\u003eSports, for example, golfing (carrying your bag), kapa haka\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003cp\u003e\u003cstrong\u003eVigorous\u003c\/strong\u003e\u003c\/p\u003e\n\u003cp\u003e\u003cem\u003eI’m puffing and my heart is beating faster.\u003c\/em\u003e\u003c\/p\u003e\n\u003cp\u003e\u003cem\u003eI can only say a few words without taking a breath.\u003c\/em\u003e\u003c\/p\u003e\n\u003cul style=\"padding: 0px 40px 0px 40px;\"\u003e\n\u003cli\u003eJogging\u003c\/li\u003e\n\u003cli\u003eBiking faster than 16 km per hour\u003c\/li\u003e\n\u003cli\u003eDance aerobics\u003c\/li\u003e\n\u003cli\u003eHeavy digging, mowing with a hand mower, splitting logs\u003c\/li\u003e\n\u003cli\u003eFast lap swimming\u003c\/li\u003e\n\u003cli\u003eSports, for example, waka ama, rowing, kilikiti\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003ch3\u003eGetting started\u003c\/h3\u003e\n\u003cp\u003eStart slowly if you have been inactive for a long time. Seek advice before you exercise if you are unsure about your health or have not exercised for a while.\u003c\/p\u003e\n\u003cp\u003eIf you experience pain, dizziness, or shortness of breath during your activity, stop doing it and talk to your doctor.\u003c\/p\u003e\n\u003cp\u003eYour doctor or practice nurse can provide a Green Prescription (written advice on getting active and feeling better). They can also put you in touch with people who can support you and keep you motivated.\u003c\/p\u003e\n\u003cp\u003eFor extra health benefits (including weight loss), do at least 60 minutes of moderate aerobic physical activity on most days of the week.\u003c\/p\u003e\n\u003ch2\u003eFood safety\u003c\/h2\u003e\n\u003cp\u003eClean, safe and careful handling of food is important. Foodborne illness can be mild, but sometimes (especially if you have low immunity) it can be life threatening or cause death.\u003c\/p\u003e\n\u003cp\u003eBy following the 3 Cs (\u003cstrong\u003eclean, cook, chill\u003c\/strong\u003e) below, you can prevent illness that is caused by harmful bugs getting into food. Thorough cooking will kill most harmful bugs and chilling food will slow their growth in cooked and ready- to-eat food.\u003c\/p\u003e\n\u003ch3\u003eClean\u003c\/h3\u003e\n\u003cul\u003e\n\u003cli\u003eAlways wash your hands before and after preparing food and after going to the toilet, changing nappies, touching pets and gardening.\u003c\/li\u003e\n\u003cli\u003eUse clean utensils (knives, forks, etc) to prepare foods and use clean dishcloths and tea towels.\u003c\/li\u003e\n\u003cli\u003eUse separate chopping boards for raw food and cooked food or thoroughly scrub and dry the board before using it again.\u003c\/li\u003e\n\u003cli\u003eThoroughly wash and dry whole raw fruit, vegetables and herbs before use.\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003ch3\u003eCook\u003c\/h3\u003e\n\u003cul\u003e\n\u003cli\u003eDefrost frozen foods thoroughly before cooking.\u003c\/li\u003e\n\u003cli\u003eIf you are cooking or eating outdoors, make sure that all food remains covered and cool until you are ready to cook or eat it.\u003c\/li\u003e\n\u003cli\u003eReheated food must be steaming hot right through (above 70°C). \u003cstrong\u003eOnly reheat food once.\u003c\/strong\u003e\n\u003c\/li\u003e\n\u003cli\u003eWhen buying pre-cooked food, make sure that it is either chilled or steaming hot.\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003ch3\u003eChill\u003c\/h3\u003e\n\u003cul\u003e\n\u003cli\u003eKeep your fridge clean and make sure the temperature is between 2°C and 4°C. You can check the temperature using a thermometer.\u003c\/li\u003e\n\u003cli\u003eKeep all chilled or frozen foods in the fridge or freezer until you are ready to use them.\u003c\/li\u003e\n\u003cli\u003eIf you share a fridge with non-vegetarians, ask them to cover any raw meat and to store it in the bottom of the fridge so the meat cannot drip onto other foods.\u003c\/li\u003e\n\u003cli\u003eEat canned food immediately after opening or transfer the food immediately to a covered, non-metal container and refrigerate.\u003c\/li\u003e\n\u003cli\u003eCheck the “use by” date before you buy chilled and frozen foods. Take them home quickly and refrigerate or freeze them straight away.\u003c\/li\u003e\n\u003cli\u003eMarinate food in the fridge, not on the bench.\u003c\/li\u003e\n\u003cli\u003eUse a chilly bin with an ice pack if you are going on a long trip or the weather is hot.\u003c\/li\u003e\n\u003cli\u003eOnly let hot food cool for a maximum of two hours before putting it in the fridge.\u003c\/li\u003e\n\u003cli\u003eUse cooked, prepared and canned food stored in the fridge within two days. If you don’t use it by then, throw it out.\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003ch2\u003eFor more more information\u003c\/h2\u003e\n\u003ch3\u003eSpeak to your:\u003c\/h3\u003e\n\u003cul\u003e\n\u003cli\u003edoctor, practice nurse, or public health nurse\u003c\/li\u003e\n\u003cli\u003edietitian or registered nutritionist\u003c\/li\u003e\n\u003cli\u003eiwi health services and\/or Māori health workers\u003c\/li\u003e\n\u003cli\u003ePacific health workers.\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003ch3\u003eOn the Internet, look for these websites:\u003c\/h3\u003e\n\u003cul\u003e\n\u003cli\u003eHealth New Zealand | Te Whatu Ora \u003ca href=\"https:\/\/info.health.nz\/\"\u003eHealth Information and Services\u003c\/a\u003e\n\u003c\/li\u003e\n\u003cli\u003e\u003ca href=\"http:\/\/www.vegetarian.org.nz\/\"\u003eVegetarian Society\u003c\/a\u003e\u003c\/li\u003e\n\u003cli\u003eHealthEd – see the \u003ca href=\"\/health-topic\/healthy-eating\" target=\"_blank\"\u003ehealthy eating\u003c\/a\u003e and \u003ca href=\"\/health-topic\/physical-activity\" target=\"_blank\"\u003ephysical activity\u003c\/a\u003e sections\u003c\/li\u003e\n\u003cli\u003e\u003ca href=\"http:\/\/www.heartfoundation.org.nz\/\" target=\"_blank\"\u003eNational Heart Foundation\u003c\/a\u003e\u003c\/li\u003e\n\u003cli\u003e\u003ca style=\"font-size: 0.875rem;\" href=\"https:\/\/www.toitangata.co.nz\/\"\u003eToi Tangata | The Art of Human Potential - Māori Health Agency\u003c\/a\u003e\u003c\/li\u003e\n\u003cli\u003e\u003ca href=\"http:\/\/www.pacificheart.org.nz\/\" target=\"_blank\"\u003ePacific Heartbeat Programme\u003c\/a\u003e\u003c\/li\u003e\n\u003cli\u003e\u003ca href=\"http:\/\/www.5aday.co.nz\/\" target=\"_blank\"\u003e5+ a day\u003c\/a\u003e\u003c\/li\u003e\n\u003cli\u003e\n\u003ca href=\"http:\/\/www.sportnz.org.nz\/\" target=\"_blank\"\u003eSport NZ\u003c\/a\u003e:\u003c\/li\u003e\n\u003cli\u003e\u003ca href=\"http:\/\/www.foodsmart.govt.nz\/food-safety\" target=\"_blank\"\u003eMinistry of Primary Industries Food Safety\u003c\/a\u003e\u003c\/li\u003e\n\u003c\/ul\u003e","brand":"HealthEd","offers":[{"title":"Default Title","offer_id":34774548021406,"sku":"HE1519","price":0.0,"currency_code":"NZD","in_stock":true}],"thumbnail_url":"\/\/cdn.shopify.com\/s\/files\/1\/0102\/6916\/3582\/files\/HE1519_Eating_for_healthy_vegetarians.png?v=1747267176"},{"product_id":"feeding-your-baby-infant-formula","title":"Feeding your baby infant formula - HE1306","description":"\u003cp class=\"body-copy\"\u003eThis booklet is for parents who must, or have decided to, use infant formula to feed their baby. There is also a quick reference guide in the middle that has the key points from the booklet. You can pull out the guide and leave it where you can easily see it (for example, on the fridge).\u003c\/p\u003e\n\u003cp class=\"body-copy\"\u003e\u003cstrong\u003eIf you have not decided how you will feed your baby, it’s important to discuss this with your midwife, doctor or nurse first.\u003c\/strong\u003e See the back of this booklet for more information.\u003c\/p\u003e\n\u003cp\u003e\u003cstrong\u003eThe Ministry of Health recommends exclusive breastfeeding to around 6 months of age and continued breastfeeding with appropriate complementary food up to two years of age, or beyond.\u003c\/strong\u003e\u003c\/p\u003e\n\u003cp\u003eBreast milk is the best food for babies. It provides a wide range of nutrients for healthy growth and development and helps protect your baby from illness. Breastfeeding has benefits for mothers too. For more information about breastfeeding, see \u003ca rel=\"noopener\" title=\"Breastfeeding\" href=\"https:\/\/info.health.nz\/pregnancy-maternity\/breastfeeding\" target=\"_blank\"\u003eBreastfeeding\u003c\/a\u003e\u003ca title=\"Breastfeeding\" href=\"http:\/\/www.breastfeeding.org.nz\/\" target=\"_blank\"\u003e\u003c\/a\u003e or \u003ca href=\"https:\/\/healthed.govt.nz\/\" title=\"HealthEd\" target=\"_blank\"\u003eHealthEd\u003c\/a\u003e\u003c\/p\u003e\n\u003cp\u003eIf it is not possible to breastfeed a baby (or use expressed breast milk), then an infant formula should be used until the baby is 12 months old. When prepared cleanly and correctly, infant formula is a safe and nutritionally adequate food for a baby.\u003c\/p\u003e\n\u003cp\u003e\u003ca href=\"#title1\"\u003eFeeding your baby infant formula\u003c\/a\u003e\u003cbr\u003e\u003ca href=\"#title2\"\u003eChoosing infant formula\u003c\/a\u003e\u003cbr\u003e\u003ca href=\"#title3\"\u003eFeed your baby safely\u003c\/a\u003e\u003cbr\u003e\u003ca href=\"#title4\"\u003eWhat you need for formula feeding\u003c\/a\u003e\u003cbr\u003e\u003ca href=\"#title5\"\u003eCleaning and sterilising feeding equipment\u003cbr\u003e\u003c\/a\u003e\u003ca href=\"#title6\"\u003ePreparing a formula feed\u003c\/a\u003e\u003cbr\u003e\u003ca href=\"#title7\"\u003eFeeding your baby\u003c\/a\u003e\u003cbr\u003e\u003ca href=\"#title8\"\u003eWarming formula\u003c\/a\u003e\u003cbr\u003e\u003ca href=\"#title9\"\u003eFeeding your baby away from home\u003c\/a\u003e\u003cbr\u003e\u003ca href=\"#title10\"\u003eFor more information\u003c\/a\u003e\u003cbr\u003e\u003ca href=\"#title11\"\u003eThings to consider when deciding how to feed your baby\u003c\/a\u003e\u003c\/p\u003e\n\u003ch2 class=\"level-two-heading\"\u003e\u003ca id=\"title1\"\u003eFeeding your baby infant formula\u003c\/a\u003e\u003c\/h2\u003e\n\u003cp class=\"body-copy\"\u003eInfant formula is made for babies up to 12 months old who are not breastfed. If possible, try to maintain some breastfeeding as well as using formula.\u003c\/p\u003e\n\u003cp class=\"body-copy\"\u003eFormula is all your baby needs until they are around 6 months old. At around 6 months your baby will probably start eating some solid foods but will continue to need formula until 12 months of age.\u003c\/p\u003e\n\u003ch2 class=\"level-two-heading\"\u003e\u003ca id=\"title2\"\u003eChoosing infant formula\u003c\/a\u003e\u003c\/h2\u003e\n\u003cblockquote\u003e\n\u003cp\u003eChoose a formula based on cows’ milk, unless your midwife, doctor, dietitian or nurse recommends a different type of formula for your baby.\u003c\/p\u003e\n\u003c\/blockquote\u003e\n\u003ch3 class=\"level-three-heading\"\u003eCows’ milk-based formula\u003c\/h3\u003e\n\u003cp\u003eThere are many formulas available which can make choosing one a bit confusing. Most infant formula is made from cows’ milk that has been modified to make it suitable for babies.\u003c\/p\u003e\n\u003cp\u003eMany formulas today contain extra ingredients, for example, ‘Gold’ formula. These formulas can cost a lot more and may not provide any benefit over a cheaper standard version. Special formulas are also available, such as HA (Hypo-allergenic), AR (Anti-reflux) or lactose-free formulas, but most babies don’t need a special formula. These formulas should only be used under the direction of a health professional.\u003c\/p\u003e\n\u003ch3 class=\"level-three-heading\"\u003eInfant formula from birth\u003c\/h3\u003e\n\u003cp\u003eUse a stage 1 formula that is suitable for newborn babies. It should say ‘from birth’ or ‘0 to 12 months’. Your baby can stay on this same formula when you start to introduce solid foods at around 6 months and continue on it until they are 12 months (1 year) old.\u003c\/p\u003e\n\u003cp\u003eThere are formulas labelled as ‘follow-on’ or stage 2. These should only be given to babies aged 6 months and over but are not necessary for most babies.\u003c\/p\u003e\n\u003cblockquote\u003e\n\u003cp\u003eThe labels on follow-on formula can look very similar to infant formula, so read them carefully to avoid making a mistake.\u003c\/p\u003e\n\u003cp\u003eBefore buying formula, check the label for baby’s age and the ‘use-by’ date. Never feed infant formula that is past its ‘use-by’ date to your baby.\u003c\/p\u003e\n\u003c\/blockquote\u003e\n\u003ch3 class=\"level-three-heading\"\u003eAvoid homemade infant formula\u003c\/h3\u003e\n\u003cp\u003eAvoid using any kind of recipe for homemade infant formula. Homemade infant formula may not provide the right nutrients for your baby. They might also contain unsafe ingredients, or could be prepared in a way that allows harmful bacteria to grow. This can lead to serious illness or even death.\u003c\/p\u003e\n\u003ch3 class=\"level-three-heading\"\u003eOther drinks\u003c\/h3\u003e\n\u003cp\u003eDo not give other drinks to your baby. \u003cstrong\u003eNever give fruit juice, cordial, fizzy, tea, coffee or alcohol to your baby.\u003c\/strong\u003e\u003c\/p\u003e\n\u003cblockquote\u003e\n\u003cp\u003eUnless your midwife, doctor, dietitian or nurse gives you different advice, a stage 1 ‘from birth’ formula is the only type of formula your baby needs until they are 12 months (1 year) old.\u003c\/p\u003e\n\u003cp\u003eWhen your baby is 12 months old, they can drink (dark blue label) cows’ milk instead of infant formula.\u003c\/p\u003e\n\u003c\/blockquote\u003e\n\u003ch2 class=\"level-two-heading\"\u003e\u003ca id=\"title3\"\u003eFeed your baby safely\u003c\/a\u003e\u003c\/h2\u003e\n\u003cp\u003ePowdered infant formula is not sterile, which means it may contain low levels of bacteria. These bacteria very rarely cause illness in babies when the formula is prepared and stored correctly.\u003c\/p\u003e\n\u003cp\u003eAlways follow the manufacturer’s instructions (on the label) when preparing infant formula and the instructions in this booklet to safely:\u003c\/p\u003e\n\u003cul\u003e\n\u003cli\u003e\u003ca href=\"#title5\" title=\"Cleaning and sterilising feeding equipment\"\u003eclean feeding equipment\u003c\/a\u003e\u003c\/li\u003e\n\u003cli\u003e\u003ca href=\"#title6\" title=\"Sterilising\"\u003esterilise feeding equipment (using heat or chemicals to kill germs)\u003c\/a\u003e\u003c\/li\u003e\n\u003cli\u003e\n\u003ca href=\"#title6\" title=\"Preparing a formula feed\"\u003eprepare a formula feed\u003c\/a\u003e.\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003ch2 class=\"level-two-heading\"\u003e\u003ca id=\"title4\"\u003eWhat you need for formula feeding\u003c\/a\u003e\u003c\/h2\u003e\n\u003cp\u003eYou’ll need:\u003c\/p\u003e\n\u003cul\u003e\n\u003cli\u003eFeeding bottles and teats with caps, collars and sealing discs\u003c\/li\u003e\n\u003cli\u003eA bottle brush and a teat brush\u003c\/li\u003e\n\u003cli\u003eSterilising equipment, such as a pot to boil the feeding equipment in, a steam steriliser or cold-water sterilising chemicals\u003c\/li\u003e\n\u003cli\u003eA covered container to cool the boiled water in\u003c\/li\u003e\n\u003cli\u003eInfant formula powder\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003ch3 class=\"level-three-heading\"\u003eBottles and teats\u003c\/h3\u003e\n\u003ch4 class=\"level-four-heading\"\u003eBottles\u003c\/h4\u003e\n\u003cul\u003e\n\u003cli\u003eBottles with straight sides and wide necks are the easiest to clean.\u003c\/li\u003e\n\u003cli\u003eGlass bottles are easier to clean than plastic but break more easily.\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003ch4 class=\"level-four-heading\"\u003eTeats\u003c\/h4\u003e\n\u003cp\u003eChoose teats that match your baby’s age.\u003c\/p\u003e\n\u003cul\u003e\n\u003cli\u003eNewborn babies – one hole in the tip of the teat gives a slow flow that is easier to manage.\u003c\/li\u003e\n\u003cli\u003eOlder babies – more than one hole gives a faster flow.\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003cp\u003eFormula should drip from the teat at about one drop per second when tipped.\u003c\/p\u003e\n\u003cp\u003eThere are a range of teats available. Talk to your health professional or pharmacist about which type of teat is best for your baby.\u003c\/p\u003e\n\u003ch2 class=\"level-two-heading\"\u003e\u003ca id=\"title5\"\u003eCleaning and sterilising feeding equipment\u003c\/a\u003e\u003c\/h2\u003e\n\u003cblockquote\u003e\n\u003cp\u003eNewborn and young babies are at risk of infection because their immune system is not fully developed yet. You must wash and sterilise all feeding equipment until your baby is at least 6 months old. From 6 months, thorough washing and rinsing are enough.\u003c\/p\u003e\n\u003c\/blockquote\u003e\n\u003cp\u003eFollow the steps below for all feeding equipment that you use for your baby – whether you are using expressed breast milk or infant formula.\u003c\/p\u003e\n\u003ch3 class=\"level-three-heading\"\u003eCleaning\u003c\/h3\u003e\n\u003cp\u003eClean the feeding equipment as soon as possible after a feed. Feeding equipment must be washed and rinsed before it is sterilised.\u003c\/p\u003e\n\u003cblockquote\u003e\n\u003cp\u003eA dishwasher can be used to clean feeding equipment but will not sterilise it.\u003c\/p\u003e\n\u003c\/blockquote\u003e\n\u003cul\u003e\n\u003cli\u003eClean the work surfaces (bench and sink) with hot soapy water.\u003c\/li\u003e\n\u003cli\u003eWash your hands well with soap and water, and dry them on a clean cloth or paper towel.\u003c\/li\u003e\n\u003cli\u003eWash the feeding equipment in hot soapy water:\n\u003cul\u003e\n\u003cli\u003euse the bottle and teat brushes to clean the bottles and teats inside and out, making sure you get all the milk out of them\u003c\/li\u003e\n\u003cli\u003eclean any other items used (for example, bottle caps, container and container lid for storing boiled, cooled water).\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003c\/li\u003e\n\u003cli\u003eRinse all equipment in clean, cold running water before sterilising.\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003ch3 class=\"level-three-heading\"\u003eSterilising\u003c\/h3\u003e\n\u003cp\u003eYou must sterilise feeding equipment until your baby is at least 6 months old. There are several ways to sterilise, such as:\u003c\/p\u003e\n\u003cul\u003e\n\u003cli\u003esterilising by boiling\u003c\/li\u003e\n\u003cli\u003esteam sterilising\u003c\/li\u003e\n\u003cli\u003eusing cold-water sterilising tablets or solution.\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003ch4 class=\"level-four-heading\"\u003eIf sterilising by boiling\u003c\/h4\u003e\n\u003col\u003e\n\u003cli\u003eFill a large pot with water.\u003c\/li\u003e\n\u003cli\u003ePlace the washed feeding equipment in the water. Make sure that everything is completely covered with water and that no air bubbles are trapped.\u003c\/li\u003e\n\u003cli\u003ePut the lid on the pot and bring the water to the boil. Boil in a rolling boil for 1 minute.\u003c\/li\u003e\n\u003cli\u003eTurn the stove off and keep the pot covered until you need the feeding equipment.\u003c\/li\u003e\n\u003c\/ol\u003e\n\u003cblockquote\u003e\n\u003cp\u003eKeep the pot handle turned away from the edge of the stove. Keep children away from boiling water.\u003c\/p\u003e\n\u003c\/blockquote\u003e\n\u003ch4 class=\"level-four-heading\"\u003eIf sterilising by steam or with chemicals\u003c\/h4\u003e\n\u003cp\u003eFollow the manufacturer’s instructions when using steam (in an electric or microwave steam steriliser) or chemicals (sterilising tablets or solution).\u003c\/p\u003e\n\u003cp\u003eLeave feeding equipment in the steriliser until needed.\u003c\/p\u003e\n\u003ch4 class=\"level-four-heading\"\u003eAfter sterilising\u003c\/h4\u003e\n\u003cp\u003eIt’s best to remove bottles just before they are used. If you remove the bottles before you need them, they should be put together fully with the teat and cap on.\u003c\/p\u003e\n\u003cp\u003eAlways wash your hands before touching sterilised feeding equipment, and try not to touch the inside of the bottle and the inside and outside of the teat.\u003c\/p\u003e\n\u003ch2 class=\"level-two-heading\"\u003e\u003ca id=\"title6\"\u003ePreparing a formula feed\u003c\/a\u003e\u003c\/h2\u003e\n\u003cp\u003eFormula should be made up fresh for each feed. Harmful bacteria can grow in prepared formula, and the longer the formula is kept before use, the greater the risk of your baby getting sick. If you are taking your baby’s formula feed out with you, see \u003ca title=\"Feeding your baby away from home\" href=\"#title9\"\u003eFeeding your baby away from \u003cspan style=\"text-decoration: underline;\"\u003ehome\u003c\/span\u003e\u003c\/a\u003e\u003c\/p\u003e\n\u003cp\u003eAlways read the formula labels carefully and follow the manufacturer’s instructions.\u003c\/p\u003e\n\u003cul\u003e\n\u003cli\u003eCheck the use-by date located on the base of the formula can. \u003cstrong\u003eIf you have formula that is past its use-by date, throw it out.\u003c\/strong\u003e\n\u003c\/li\u003e\n\u003cli\u003eMake sure you have a clean surface on which to prepare the formula feed.\u003c\/li\u003e\n\u003cli\u003eWash and dry your hands before opening the formula can.\u003c\/li\u003e\n\u003cli\u003eAlways put the plastic lid back on the can after use.\u003c\/li\u003e\n\u003cli\u003eStore the formula can in a cool, dry place (eg, the pantry). \u003cstrong\u003eUse within 4 weeks of opening.\u003c\/strong\u003e\n\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003ch3 class=\"level-three-heading\"\u003e\u003ca id=\"title12\"\u003ePreparing safe water for formula\u003c\/a\u003e\u003c\/h3\u003e\n\u003cblockquote\u003e\n\u003cp\u003eFrom birth until your baby is at least 6 months old, all water used for formula should be boiled and cooled to room temperature on the day you use it. Make sure you leave enough time for the boiled water to cool to room temperature (until it no longer feels warm) before it’s needed.\u003c\/p\u003e\n\u003c\/blockquote\u003e\n\u003cul\u003e\n\u003cli\u003eBoil enough water to last the day.\u003c\/li\u003e\n\u003cul\u003e\n\u003cli\u003eIf you use an electric jug, boil a full jug until it turns off.\u003c\/li\u003e\n\u003cli\u003eIf you use a stove top kettle, boil until it makes a loud whistle.\u003c\/li\u003e\n\u003cli\u003eIf you are boiling water in a pot on the stove, let the water come to a rolling boil for 1 minute.\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003cli\u003ePour boiled water into a sterilised container, cover and leave to cool to room temperature – \u003cstrong\u003euntil it no longer feels warm.\u003c\/strong\u003e Store out of direct sunlight. \u003cstrong\u003eKeep for up to 24 hours – throw it away after that.\u003c\/strong\u003e\n\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003col\u003e\u003c\/ol\u003e\n\u003ch4 class=\"level-four-heading\"\u003eIf you live in a city or a town\u003c\/h4\u003e\n\u003cp\u003eFrom 6 months of age you can use cold water straight from the tap to make formula. Run the tap for 10–15 seconds before you collect the water. \u003c\/p\u003e\n\u003ch4 class=\"level-four-heading\"\u003eIf you use bore or tank water\u003c\/h4\u003e\n\u003cp\u003e\u003cstrong\u003eBore water and tank water should be boiled until your baby is 18 months old.\u003c\/strong\u003e If your water comes from a private supply (such as from a well or bore), have it tested for any contaminants that could harm you and your baby. If testing shows water is high in nitrates, it is not suitable for preparing infant formula.\u003c\/p\u003e\n\u003ch4 class=\"level-four-heading\"\u003eBottled water\u003c\/h4\u003e\n\u003cp\u003eBottled water is not recommended as it is not sterile. Like tap water, bottled water needs to be boiled then allowed to cool before it is used to prepare formula.\u003c\/p\u003e\n\u003ch3 class=\"level-three-heading\"\u003eStep-by-step guide to preparing a formula feed\u003c\/h3\u003e\n\u003cblockquote\u003e\n\u003cp\u003ePrepare the formula just before you feed your baby. Use cooled, boiled water if your baby is under 6 months. See \u003ca title=\"Preparing safe water for formula\" href=\"#title12\"\u003ePreparing safe water for formula\u003c\/a\u003e\u003c\/p\u003e\n\u003cp\u003eDifferent types of formula come with different-sized scoops. Make sure that you use only the scoop that comes with the formula you are using.\u003c\/p\u003e\n\u003c\/blockquote\u003e\n\u003col\u003e\n\u003cli\u003eClean a surface on which to prepare the formula feed.\u003c\/li\u003e\n\u003cli\u003eWash your hands with soap and water and dry them on a clean cloth or paper towel.\u003c\/li\u003e\n\u003cli\u003eRead the instructions on the formula can to find out how much water and how much powder you need. \u003cstrong\u003eNever add more or less formula powder or water than recommended. This could make your baby very sick.\u003c\/strong\u003e\n\u003c\/li\u003e\n\u003cli\u003ePour the correct amount of safe water (boiled water that has been left to cool) from the container into a cleaned and sterilised bottle before adding the formula powder.\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eUse the scoop provided with the can to measure the powder.\u003c\/strong\u003e Level the powder with a clean knife, but don’t pack it down. Add the correct number of scoops to the water in the bottle. \u003cstrong\u003eAlways put the water into the bottle first, before adding the powder.\u003c\/strong\u003e\n\u003c\/li\u003e\n\u003cli\u003eHolding the edge, attach the teat and the collar to the bottle – avoid touching the part of the teat that will go in your baby’s mouth.\u003c\/li\u003e\n\u003cli\u003eCover the teat with the cap. Gently shake or swirl the bottle until the formula is mixed well.\u003cbr\u003eIf you have warmed the formula, drip some of it on the inside of your wrist to check the temperature. It should feel warm, but not hot.\u003cbr\u003e\n\u003c\/li\u003e\n\u003cli\u003e\n\u003ca href=\"#title7\" title=\"Feeding your baby\"\u003eFeed your baby\u003c\/a\u003e\n\u003c\/li\u003e\n\u003cli\u003e\nUse the formula within 2 hours. If there is any formula left in the bottle after 2 hours, \u003cstrong\u003ealways throw it away.\u003c\/strong\u003e\n\u003c\/li\u003e\n\u003c\/ol\u003e\n\u003cblockquote\u003e\n\u003cp\u003eBacteria can grow in formula. The risk of infection increases over time, so that’s why it’s important to make up a fresh feed each time your baby needs it and throw any leftover formula away after 2 hours.\u003c\/p\u003e\n\u003c\/blockquote\u003e\n\u003ch3 class=\"level-three-heading\"\u003eCan I store prepared formula to use later?\u003c\/h3\u003e\n\u003cp\u003eIt’s best to prepare the formula just before your baby needs it. If you have no choice and need to store prepared formula:\u003c\/p\u003e\n\u003cul\u003e\n\u003cli\u003eprepare it in individual bottles\u003c\/li\u003e\n\u003cli\u003estore it in the bottom half of the fridge at the back (2–4°C) \u003cstrong\u003efor no more than 24 hours.\u003c\/strong\u003e\n\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003ch2 class=\"level-two-heading\"\u003e\u003ca id=\"title7\"\u003eFeeding your baby\u003c\/a\u003e\u003c\/h2\u003e\n\u003cp\u003eIt is important to always hold your baby when feeding.\u003c\/p\u003e\n\u003cp\u003eSit in a comfortable chair with your elbows, arms and back supported.\u003c\/p\u003e\n\u003cp\u003eHold your baby close to you and look into their eyes when feeding. This helps your baby to feel safe and loved.\u003c\/p\u003e\n\u003cp\u003eHold your baby in the bend of your arm – it may be more comfortable to switch arms mid-feed.\u003c\/p\u003e\n\u003cp\u003eKeep your baby nearly upright and the bottle at the correct angle (see below) while you feed them – this helps to prevent ear infections caused by the formula flowing into the middle ear.\u003c\/p\u003e\n\u003cp\u003eChange sides during a feed or at every other feed to encourage eye and head movement.\u003c\/p\u003e\n\u003cp\u003e\u003cimg src=\"https:\/\/cdn.shopify.com\/s\/files\/1\/0102\/6916\/3582\/files\/HE1306_image.png?v=1759100677\" alt=\"\"\u003e\u003c\/p\u003e\n\u003cp\u003e[image: person feeding a baby]\u003c\/p\u003e\n\u003cp\u003e\u003cstrong\u003eHold the bottle:\u003c\/strong\u003e\u003c\/p\u003e\n\u003cul\u003e\n\u003cli\u003ewith enough teat in the baby’s mouth to form a tight seal\u003c\/li\u003e\n\u003cli\u003ewith the teat in the centre of the mouth and over the tongue\u003c\/li\u003e\n\u003cli\u003eat an angle so that the formula fills the teat and bottle neck\u003c\/li\u003e\n\u003cli\u003efirmly so that the baby can pull against it while sucking.\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003cp\u003eWinding (burping) lets your baby bring up any air swallowed during feeding. If your baby wants to stop feeding too soon, they may need burping before they can go on feeding.\u003c\/p\u003e\n\u003cp\u003eBottle-fed babies, just like breastfed babies, know when they have had enough. Don’t worry if your baby doesn’t finish the bottle.\u003c\/p\u003e\n\u003cblockquote\u003e\n\u003cp\u003eNever leave your baby lying with a bottle to suck on as there is a risk they may choke. If they fall asleep with milk in their mouth, the milk can damage their teeth.\u003c\/p\u003e\n\u003c\/blockquote\u003e\n\u003ch3 class=\"level-three-heading\"\u003eHow much formula does my baby need?\u003c\/h3\u003e\n\u003cp\u003eThe number of feeds and the amount of formula taken at each feed varies between infants and over time. The formula can will give general guidelines about how much formula your baby may need.\u003c\/p\u003e\n\u003cp\u003eBabies are usually fed on demand, so learn your baby’s hunger signs. Some sleepy newborn babies may need waking up to feed. If you are worried because your baby is sleepy and hard to feed, talk to your midwife, doctor or nurse.\u003c\/p\u003e\n\u003cp\u003eIn hot weather or if your baby is sick, they may need extra feeds.\u003c\/p\u003e\n\u003ch2 class=\"level-two-heading\"\u003e\u003ca id=\"title8\"\u003eWarming formula\u003c\/a\u003e\u003c\/h2\u003e\n\u003cp\u003eYou can warm the prepared formula, but it’s not necessary to do so.\u003c\/p\u003e\n\u003cblockquote\u003e\n\u003cp\u003eAlways check the temperature of warmed formula before giving it to your baby. It should feel warm, but not hot.\u003c\/p\u003e\n\u003c\/blockquote\u003e\n\u003cul\u003e\n\u003cli\u003eShake the bottle and drip some of the formula on the inside of your wrist (without touching the teat). Formula that feels just warm on your wrist is safe for your baby.\u003c\/li\u003e\n\u003cli\u003eFormula that is too hot or unevenly heated can cause serious burns to your baby’s mouth and throat.\u003c\/li\u003e\n\u003cli\u003eTo reduce the risk of your baby getting sick from harmful bacteria, \u003cstrong\u003enever reheat warmed or partly used feeds.\u003c\/strong\u003e\n\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003cblockquote\u003e\n\u003cp\u003eWith any warming method, prepare the formula just before warming. When the prepared formula has been warmed, use it within 2 hours and throw out any unused formula.\u003c\/p\u003e\n\u003c\/blockquote\u003e\n\u003cp\u003eInformation on how to warm formula is available at \u003ca href=\"https:\/\/www.kidshealth.org.nz\/formula-feeding\/making-formula-a-checklist\"\u003eMaking Formula - A Checklist | KidsHealth New Zealand's Trusted Voice On Children's Health\u003c\/a\u003e\u003c\/p\u003e\n\u003cblockquote\u003e\n\u003cp\u003eMicrowaves are not recommended for warming formula because they can overheat the formula or heat it unevenly and burn your baby’s mouth and throat.\u003c\/p\u003e\n\u003c\/blockquote\u003e\n\u003ch2 class=\"level-two-heading\"\u003e\u003ca id=\"title9\"\u003eFeeding your baby away from home\u003c\/a\u003e\u003c\/h2\u003e\n\u003cp\u003eEven when you are away from home, formula should be prepared just before you feed your baby.\u003c\/p\u003e\n\u003ch3 class=\"level-three-heading\"\u003eBefore leaving home\u003c\/h3\u003e\n\u003cul\u003e\n\u003cli\u003eMeasure the correct amount of cooled, boiled water for one feed into a cleaned and sterilised bottle and firmly place the cap on.\u003c\/li\u003e\n\u003cli\u003ePut the correct amount of formula powder into a cleaned and sterilised container.\u003c\/li\u003e\n\u003cli\u003ePrepare an extra bottle of water and enough extra powder (in a second container) to allow for delays.\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003col\u003e\u003c\/ol\u003e\n\u003ch3 class=\"level-three-heading\"\u003eAt feeding time\u003c\/h3\u003e\n\u003cul\u003e\n\u003cli\u003eAdd the formula powder to the water only when your baby needs a feed.\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003cp\u003eIf you are travelling by car, stop to feed your baby.\u003c\/p\u003e\n\u003cp\u003eYour baby may need extra fluids on a long trip (infant formula or water), especially in summer.\u003c\/p\u003e\n\u003cblockquote\u003e\n\u003cp\u003eIf you are travelling and need to take prepared formula, don’t warm it before you travel. Put the prepared formula in a chilly bin or insulated bag and use it within 2 hours. Throw away any unused formula.\u003c\/p\u003e\n\u003c\/blockquote\u003e\n\u003ch2 class=\"level-two-heading\"\u003e\u003ca id=\"title10\"\u003eFor more information\u003c\/a\u003e\u003c\/h2\u003e\n\u003cp\u003e\u003cspan\u003eIf you need advice and support with breastfeeding or formula feeding, ask for help from:\u003c\/span\u003e\u003cbr\u003e\u003c\/p\u003e\n\u003cul\u003e\n\u003cli\u003eyour midwife, doctor or nurse\u003c\/li\u003e\n\u003cli\u003ea Well Child Tamariki Ora nurse or Plunketline \u003ca href=\"Tel:08000933922\" title=\"call 0800 933 922\" target=\"_blank\"\u003e0800 933 922\u003c\/a\u003e (24 hours)\u003c\/li\u003e\n\u003cli\u003ean International Board Certified Lactation Consultant (IBCLC)\u003c\/li\u003e\n\u003cli\u003ethe La Leche League (breastfeeding advice and support only)\u003c\/li\u003e\n\u003cli\u003ea community or private-practice dietitian.\u003cbr\u003e\n\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003cp\u003eYou can also read \u003ca href=\"\/products\/copy-of-eating-for-healthy-babies-and-toddlers-nga-kai-totika-mo-te-hunga-kohungahunga-he1521\" title=\"Eating for Healthy Babies and Toddlers\" target=\"_blank\"\u003e\u003cem\u003e\u003c\/em\u003eEating for Healthy Babies and Toddlers\u003c\/a\u003e or ask your midwife, doctor or nurse for a copy.\u003c\/p\u003e\n\u003ch3 class=\"level-three-heading\"\u003eInfant feeding in an emergency\u003c\/h3\u003e\n\u003cp\u003eFor information on feeding your baby in an emergency and how to prepare for an emergency, see \u003ca rel=\"noopener\" title=\"Infant feeding in an emergency\" href=\"https:\/\/www.health.govt.nz\/publications\/infant-feeding-in-an-emergency\" target=\"_blank\"\u003eInfant Feeding in an Emergency | Ministry of Health NZ\u003c\/a\u003e\u003c\/p\u003e\n\u003ch2 class=\"level-two-heading\"\u003e\u003ca id=\"title11\"\u003eThings to consider when deciding how to feed your baby\u003c\/a\u003e\u003c\/h2\u003e\n\u003cp\u003eIf you have not decided how you will feed your baby, it’s important to discuss this with your midwife, doctor or nurse first. The list below has things to consider before you decide.\u003c\/p\u003e\n\u003cul\u003e\n\u003cli\u003eBreastfeeding is the best way to feed your baby.\u003c\/li\u003e\n\u003cli\u003eThe cost of infant formula and feeding equipment on your household budget.\u003c\/li\u003e\n\u003cli\u003eThe time involved in preparing formula compared to the convenience of breastfeeding.\u003c\/li\u003e\n\u003cli\u003eGiving infant formula to a breastfed baby will reduce your breast milk supply.\u003c\/li\u003e\n\u003cli\u003eIf you decide not to breastfeed or to stop breastfeeding, it is possible to restart but it will be difficult.\u003c\/li\u003e\n\u003cli\u003eFor some women, establishing breastfeeding is more difficult than for others, but with the right support, most mothers can breastfeed.\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003cp\u003eHealthy eating while breastfeeding is important, but if you are worried about the quality of your diet, don’t let that stop you from breastfeeding. Breastfeeding is still the best option for your baby – see \u003ca href=\"https:\/\/www.healthed.govt.nz\/resource\/eating-healthy-breastfeeding-womenng%C4%81-kai-totika-m%C4%81-te-%C5%ABkaip%C5%8D\" title=\"Eating for Healthy Breastfeeding Women\" target=\"_blank\"\u003eEating for Healthy Breastfeeding Women\u003c\/a\u003e\u003c\/p\u003e","brand":"HealthEd","offers":[{"title":"Default Title","offer_id":34774550806686,"sku":"HE1306","price":0.0,"currency_code":"NZD","in_stock":true}],"thumbnail_url":"\/\/cdn.shopify.com\/s\/files\/1\/0102\/6916\/3582\/files\/HE1306_Infant_formula_booklet_2025_cover_image.jpg?v=1759099663"},{"product_id":"healthy-eating-active-living","title":"Healthy eating, active living - HE1518","description":"\u003ch2\u003e\u003cspan style=\"color: #2f305f; line-height: 24px; font-family: Brevia-Semibold, Helvetica, Arial, sans-serif; font-size: 22px;\"\u003eHealthy eating, active living\u003c\/span\u003e\u003c\/h2\u003e\n\u003cp\u003eWhat and how much you eat and drink, and being physically active are important for your health. Being healthy improves your quality of life and your sense of wellbeing. Being healthy also means that you are more likely to be around longer for your whānau.\u003c\/p\u003e\n\u003cp\u003eThe advice in this booklet is to help you:\u003c\/p\u003e\n\u003cul\u003e\n\u003cli\u003echoose \u003ca href=\"\/products\/healthy-eating-active-living#Healthy%20eating\"\u003ehealthy foods and drinks\u003c\/a\u003e\n\u003c\/li\u003e\n\u003cli\u003ehave a \u003ca href=\"\/products\/healthy-eating-active-living#A%20healthy%20bodyweight\"\u003ehealthy bodyweight\u003c\/a\u003e\n\u003c\/li\u003e\n\u003cli\u003e\n\u003ca href=\"\/products\/healthy-eating-active-living#Active%20living\"\u003ebe active\u003c\/a\u003e in everyday life.\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003cp\u003eThis booklet is based on the Ministry of Health’s \u003ca href=\"http:\/\/www.health.govt.nz\/publication\/eating-and-activity-guidelines-new-zealand-adults\" target=\"_blank\"\u003e\u003cem\u003eEating and Activity Guidelines for New Zealand Adults\u003c\/em\u003e\u003c\/a\u003e.\u003c\/p\u003e\n\u003ch3 class=\"contents-heading\"\u003eTable of contents\u003c\/h3\u003e\n\u003cp\u003e\u003ca href=\"\/products\/healthy-eating-active-living#Healthy%20eating\"\u003eHealthy eating\u003c\/a\u003e\u003cbr\u003e\u003ca href=\"\/products\/healthy-eating-active-living#4%20food%20groups\"\u003eThe four food groups\u003c\/a\u003e\u003cbr\u003e\u003ca href=\"\/products\/healthy-eating-active-living#Make%20healthier%20choices\"\u003eMake healthier choices\u003c\/a\u003e\u003cbr\u003e\u003ca href=\"\/products\/healthy-eating-active-living#Drinks\"\u003eDrinks\u003c\/a\u003e\u003cbr\u003e\u003ca href=\"\/products\/healthy-eating-active-living#Food%20safety\"\u003eFood safety\u003c\/a\u003e\u003cbr\u003e\u003ca href=\"\/products\/healthy-eating-active-living#A%20healthy%20bodyweight\"\u003eA healthy bodyweight\u003c\/a\u003e\u003cbr\u003e\u003ca href=\"\/products\/healthy-eating-active-living#Active%20living\"\u003eActive living\u003c\/a\u003e\u003cbr\u003e\u003ca href=\"\/products\/healthy-eating-active-living#Break%20up%20long%20periods%20of%20sitting\"\u003eBreak up long periods of sitting\u003c\/a\u003e\u003cbr\u003e\u003ca href=\"\/products\/healthy-eating-active-living#Why%20spread%20activity%20throughout%20the%20week?\"\u003eWhy spread activity throughout the week?\u003c\/a\u003e\u003cbr\u003e\u003ca href=\"\/products\/healthy-eating-active-living#Appendix%201%20%E2%80%93%20Food%20groups%20and%20serving%20sizes\"\u003eAppendix 1 - Food groups and serving sizes\u003c\/a\u003e\u003cbr\u003e\u003ca href=\"\/products\/healthy-eating-active-living#Appendix%202\"\u003eAppendix 2 - Moderate, vigorous and muscle strengthening activities\u003c\/a\u003e\u003cbr\u003e\u003ca href=\"\/products\/healthy-eating-active-living#More%20information\"\u003eMore information\u003c\/a\u003e\u003c\/p\u003e\n\u003cp\u003e\u003ca id=\"Healthy eating\" name=\"Healthy%20eating\" href=\"null\"\u003e\u003c\/a\u003e\u003cspan style=\"color: #2f305f; line-height: 24px; font-family: Brevia-Semibold, Helvetica, Arial, sans-serif; font-size: 22px;\"\u003eHealthy eating\u003c\/span\u003e\u003c\/p\u003e\n\u003cp\u003eHealthy eating:\u003c\/p\u003e\n\u003cul\u003e\n\u003cli\u003ehelps your body to work well and helps you to feel good\u003c\/li\u003e\n\u003cli\u003ecan lower your risk of heart disease, stroke and some cancers and help you to have a healthy bodyweight\u003c\/li\u003e\n\u003cli\u003emeans eating a variety of foods that give you the nutrients your body needs.\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003ch3\u003e\n\u003ca id=\"4 food groups\" name=\"4%20food%20groups\" href=\"null\"\u003e\u003c\/a\u003eThe four food groups\u003c\/h3\u003e\n\u003ctable border=\"1\" cellpadding=\"0\" cellspacing=\"0\"\u003e\n\u003ctbody\u003e\n\u003ctr\u003e\n\u003ctd style=\"width: 301px;\"\u003e\n\u003cp\u003eEnjoy a variety of nutritious foods, including:\u003c\/p\u003e\n\u003c\/td\u003e\n\u003ctd style=\"width: 301px;\"\u003e\n\u003cul\u003e\n\u003cli\u003ePlenty of vegetables and fruit\u003c\/li\u003e\n\u003cli\u003eGrain foods, mostly whole grain and those naturally high in fibre\u003c\/li\u003e\n\u003cli\u003eSome milk and milk products, mostly low- and reduced-fat\u003c\/li\u003e\n\u003cli\u003eSome legumes*, nuts, seeds, fish and other seafood, eggs or poultry, or red meat with the fat removed.\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003c\/td\u003e\n\u003c\/tr\u003e\n\u003c\/tbody\u003e\n\u003c\/table\u003e\n\u003cp\u003e* Legumes include lentils, split peas, chickpeas and cooked dried beans (eg, red kidney beans, baked beans).\u003c\/p\u003e\n\u003ch4\u003eVegetables and fruit\u003c\/h4\u003e\n\u003cp\u003e\u003cstrong\u003eAt least 5 servings of vegetables and at least 2 servings of fruit every day\u003c\/strong\u003e\u003c\/p\u003e\n\u003cp\u003eVegetables and fruit provide fibre, vitamins, minerals and antioxidants.\u003c\/p\u003e\n\u003cul\u003e\n\u003cli\u003eInclude them in most meals and have as a healthy snack.\u003c\/li\u003e\n\u003cli\u003eEat many different coloured vegetables and fruit.\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003cp\u003eSee \u003ca href=\"\/products\/healthy-eating-active-living#Appendix%201%20%E2%80%93%20Food%20groups%20and%20serving%20sizes\"\u003eAppendix 1\u003c\/a\u003e for serving sizes and examples.\u003c\/p\u003e\n\u003ch4\u003eGrain foods\u003c\/h4\u003e\n\u003cp\u003e\u003cstrong\u003eAt least 6 servings every day – choose mostly whole grain and those naturally high in fibre.\u003c\/strong\u003e\u003c\/p\u003e\n\u003cp\u003eWhole grain foods are naturally high in fibre and contain vitamins and minerals.\u003c\/p\u003e\n\u003cp\u003eExamples include:\u003c\/p\u003e\n\u003cul\u003e\n\u003cli\u003ewhole grain bread\u003c\/li\u003e\n\u003cli\u003eporridge made with whole or rolled oats\u003c\/li\u003e\n\u003cli\u003ebrown rice.\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003cp\u003eRefined grains have fewer naturally-occurring nutrients and much less f\u003cspan style=\"font-size: 0.875rem;\"\u003eibre than whole grains. Examples of refined grains include:\u003c\/span\u003e\u003c\/p\u003e\n\u003cul\u003e\n\u003cli\u003ewhite bread\u003c\/li\u003e\n\u003cli\u003ewhite rice\u003c\/li\u003e\n\u003cli\u003emany breakfast cereals (eg, puffed rice).\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003cp\u003eSee \u003ca href=\"\/products\/healthy-eating-active-living#Appendix%201%20%E2%80%93%20Food%20groups%20and%20serving%20sizes\"\u003eAppendix 1\u003c\/a\u003e for serving sizes and examples.\u003c\/p\u003e\n\u003ch4\u003eMilk and milk products\u003c\/h4\u003e\n\u003cp\u003e\u003cstrong\u003eAt least 2 to 3 servings every day. Choose low-fat or reduced-fat milk and milk products.\u003c\/strong\u003e\u003c\/p\u003e\n\u003cp\u003eMilk, yoghurt and cheese provide protein and vitamins, and minerals including calcium.\u003c\/p\u003e\n\u003cul\u003e\n\u003cli\u003eIf you choose a plant-based milk (eg, soy, rice or almond), make sure that it has added calcium (and vitamin B12 if you avoid animal-based foods).\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003cp\u003eSee \u003ca href=\"\/products\/healthy-eating-active-living#Appendix%201%20%E2%80%93%20Food%20groups%20and%20serving%20sizes\"\u003eAppendix 1\u003c\/a\u003e for serving sizes and examples.\u003c\/p\u003e\n\u003ch4\u003eLegumes, nuts, seeds, fish and other seafood, eggs or poultry (eg, chicken), or red meat with the fat removed\u003c\/h4\u003e\n\u003cp\u003e\u003cstrong\u003eAt least 2 to 3 servings every day of legumes, nuts or seeds, seafood, eggs, poultry or red meat.\u003c\/strong\u003e\u003c\/p\u003e\n\u003cp\u003eThis wide range of foods all provide protein to the diet. Legumes include lentils, split peas, chickpeas and cooked dried beans (eg, red kidney beans, baked beans). Legumes, nuts and seeds are high in fibre, vitamins and minerals.\u003c\/p\u003e\n\u003cul\u003e\n\u003cli\u003eTry to include legumes in some of your meals. For example, add lentils or a can of kidney beans to mince or a casserole.\u003c\/li\u003e\n\u003cli\u003eFor more meal ideas using legumes, see the Heart Foundation’s \u003ca href=\"https:\/\/www.heartfoundation.org.nz\/search?keywords=full+o+beans\" title=\"https:\/\/www.heartfoundation.org.nz\/search?keywords=full+o+beans\" target=\"_blank\"\u003e\u003cem\u003eFull O’ Beans\u003c\/em\u003e cookbook\u003c\/a\u003e.\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003cp\u003eNuts and seeds are also high in \u003ca href=\"\/products\/healthy-eating-active-living#Make%20healthier%20choices\"\u003ehealthy (unsaturated) fats\u003c\/a\u003e.\u003c\/p\u003e\n\u003cul\u003e\n\u003cli\u003eEat small amounts to \u003ca href=\"\/products\/healthy-eating-active-living#A%20healthy%20bodyweight\"\u003eavoid weight gain\u003c\/a\u003e.\u003c\/li\u003e\n\u003cli\u003eChoose unsalted, raw or dry-roasted nuts and seeds.\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003cp\u003eOily fish (eg, salmon, tuna, sardines, and mackerel) and some seafood such as mussels are good sources of omega 3, which may reduce your risk of heart disease and stroke.\u003c\/p\u003e\n\u003cul\u003e\n\u003cli\u003eFresh or frozen fish or fish canned in spring water are all good choices.\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003cp\u003eRed meat, chicken and fish all contain iron in a form that your body can easily absorb.\u003c\/p\u003e\n\u003cul\u003e\n\u003cli\u003eIf choosing red meat, eat less than 500 g of cooked red meat a week.\u003c\/li\u003e\n\u003cli\u003eIf you choose not to eat red meat, chicken or fish, see the booklet \u003ca href=\"https:\/\/www.healthed.govt.nz\/resource\/eating-healthy-vegetariansng%C4%81-kai-t%C5%8Dtika-m%C4%81-te-hunga-puku-huawhenua\" title=\"www.healthed.govt.nz\/resource\/eating-healthy-vegetariansng%C4%81-kai-t%C5%8Dtika-m%C4%81-te-hunga-puku-huawhenua\" target=\"_blank\"\u003e\u003cem\u003eEating for Healthy Vegetarians\u003c\/em\u003e\u003c\/a\u003e (code HE1519).\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003cblockquote\u003e\n\u003cp\u003e\u003cem\u003eAre you eating from the four food groups every day?\u003c\/em\u003e\u003c\/p\u003e\n\u003c\/blockquote\u003e\n\u003ch3\u003e\n\u003ca id=\"Make healthier choices\" name=\"Make%20healthier%20choices\" href=\"null\"\u003e\u003c\/a\u003eMake healthier choices\u003c\/h3\u003e\n\u003ctable border=\"1\" cellpadding=\"0\" cellspacing=\"0\"\u003e\n\u003ctbody\u003e\n\u003ctr\u003e\n\u003ctd style=\"width: 301px;\"\u003e\n\u003cp\u003eChoose and\/or prepare foods:\u003c\/p\u003e\n\u003cp\u003e \u003c\/p\u003e\n\u003c\/td\u003e\n\u003ctd style=\"width: 301px;\"\u003e\n\u003cul\u003e\n\u003cli\u003eWith unsaturated fats instead of saturated fats\u003c\/li\u003e\n\u003cli\u003eThat are low in salt (sodium); if using salt, choose iodised salt\u003c\/li\u003e\n\u003cli\u003eWith little or no added sugar\u003c\/li\u003e\n\u003cli\u003eThat are mostly ‘whole’ or less processed.\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003c\/td\u003e\n\u003c\/tr\u003e\n\u003c\/tbody\u003e\n\u003c\/table\u003e\n\u003cp\u003eAs much as possible choose whole or less-processed foods. Whole foods are very close to their natural state, and they have no added fat, salt or sugar. Examples include fresh vegetables and fruit, raw nuts, fish, eggs, chicken or red meat with fat removed.\u003c\/p\u003e\n\u003cp\u003eLess-processed foods have undergone some processing but still retain most of their original nutrients and can be healthy food choices. Frozen or canned vegetables and fruit, canned legumes and fish canned in spring water are healthy, convenient and affordable options. Other healthy examples include milk that is pasteurised to make it safe to drink, and whole grains such as oats, whole wheat and brown rice.\u003c\/p\u003e\n\u003cp\u003eHighly-processed foods tend to be high in energy (kilojoules), added fat, sugar and\/or salt but low in vitamins, minerals and fibre. Highly-processed foods include sweets, sugary drinks, biscuits, muesli bars, cakes, pastries, pies, instant noodles, salami, luncheon, chippies and store-bought burgers and pizzas. Avoid or have them only occasionally.\u003c\/p\u003e\n\u003cp\u003eEating too many foods that are high in saturated fat (animal fat and coconut and palm oils), sugar and salt can be bad for your health. Choosing foods with unsaturated fats (from plants, excluding coconut and palm oils) rather than saturated fat can lower your risk of heart disease.\u003c\/p\u003e\n\u003cp\u003eWhen choosing packaged foods, look at the food product as a whole – some foods may be low in fat but high in sugar or salt. Compare the food labels of similar foods and choose those that are lower in saturated fat, sugar and\/or salt and with the highest amount of fibre per 100 g of food.\u003cbr\u003eIn the labels shown below, breakfast cereal 1 is the best choice.\u003cstrong\u003e                          \u003c\/strong\u003e\u003c\/p\u003e\n\u003ctable border=\"1\" cellpadding=\"0\" cellspacing=\"0\"\u003e\n\u003ctbody\u003e\n\u003ctr\u003e\n\u003ctd colspan=\"3\" style=\"width: 312px;\"\u003e\n\u003cp class=\"rtecenter\"\u003e\u003cstrong\u003eBreakfast cereal 1     \u003c\/strong\u003e\u003c\/p\u003e\n\u003cp\u003e\u003cstrong\u003eNUTRITION INFORMATION\u003c\/strong\u003e\u003c\/p\u003e\n\u003cp\u003e\u003cstrong\u003eServings per package:\u003c\/strong\u003e 36\u003c\/p\u003e\n\u003cp\u003e\u003cstrong\u003eServing size:\u003c\/strong\u003e 33 g\u003c\/p\u003e\n\u003c\/td\u003e\n\u003ctd colspan=\"3\" style=\"width: 312px;\"\u003e\n\u003cp class=\"rtecenter\"\u003e\u003cstrong\u003eBreakfast cereal 2\u003c\/strong\u003e\u003c\/p\u003e\n\u003cp\u003e\u003cstrong\u003eNUTRITION INFORMATION\u003c\/strong\u003e\u003c\/p\u003e\n\u003cp\u003e\u003cstrong\u003eServings per package:\u003c\/strong\u003e 9\u003c\/p\u003e\n\u003cp\u003e\u003cstrong\u003eServing size:\u003c\/strong\u003e 30 g\u003c\/p\u003e\n\u003c\/td\u003e\n\u003c\/tr\u003e\n\u003ctr\u003e\n\u003ctd style=\"width: 151px;\"\u003e\n\u003cp\u003e \u003c\/p\u003e\n\u003c\/td\u003e\n\u003ctd style=\"width: 85px;\"\u003e\n\u003cp align=\"center\"\u003e\u003cstrong\u003ePer Serve\u003c\/strong\u003e\u003c\/p\u003e\n\u003c\/td\u003e\n\u003ctd style=\"width: 76px;\"\u003e\n\u003cp align=\"center\"\u003e\u003cstrong\u003ePer 100 g\u003c\/strong\u003e\u003c\/p\u003e\n\u003c\/td\u003e\n\u003ctd style=\"width: 151px;\"\u003e\n\u003cp align=\"center\"\u003e \u003c\/p\u003e\n\u003c\/td\u003e\n\u003ctd style=\"width: 85px;\"\u003e\n\u003cp align=\"center\"\u003e\u003cstrong\u003ePer Serve\u003c\/strong\u003e\u003c\/p\u003e\n\u003c\/td\u003e\n\u003ctd style=\"width: 76px;\"\u003e\n\u003cp align=\"center\"\u003e\u003cstrong\u003ePer 100 g\u003c\/strong\u003e\u003c\/p\u003e\n\u003c\/td\u003e\n\u003c\/tr\u003e\n\u003ctr\u003e\n\u003ctd style=\"width: 151px;\"\u003e\n\u003cp\u003eEnergy (kJ)\u003c\/p\u003e\n\u003cp style=\"margin-left: 36pt;\"\u003e(Cal)\u003c\/p\u003e\n\u003c\/td\u003e\n\u003ctd style=\"width: 85px;\"\u003e\n\u003cp align=\"center\"\u003e488\u003c\/p\u003e\n\u003cp align=\"center\"\u003e116\u003c\/p\u003e\n\u003c\/td\u003e\n\u003ctd style=\"width: 76px;\"\u003e\n\u003cp align=\"center\"\u003e1480\u003c\/p\u003e\n\u003cp align=\"center\"\u003e353\u003c\/p\u003e\n\u003c\/td\u003e\n\u003ctd style=\"width: 151px;\"\u003e\n\u003cp\u003eEnergy (kJ)\u003c\/p\u003e\n\u003cp style=\"margin-left: 36pt;\"\u003e(Cal)\u003c\/p\u003e\n\u003c\/td\u003e\n\u003ctd style=\"width: 85px;\"\u003e\n\u003cp align=\"center\"\u003e477\u003c\/p\u003e\n\u003cp align=\"center\"\u003e114\u003c\/p\u003e\n\u003c\/td\u003e\n\u003ctd style=\"width: 76px;\"\u003e\n\u003cp align=\"center\"\u003e1590\u003c\/p\u003e\n\u003cp align=\"center\"\u003e380\u003c\/p\u003e\n\u003c\/td\u003e\n\u003c\/tr\u003e\n\u003ctr\u003e\n\u003ctd style=\"width: 151px;\"\u003e\n\u003cp\u003eProtein (g)\u003c\/p\u003e\n\u003c\/td\u003e\n\u003ctd style=\"width: 85px;\"\u003e\n\u003cp align=\"center\"\u003e4.0\u003c\/p\u003e\n\u003c\/td\u003e\n\u003ctd style=\"width: 76px;\"\u003e\n\u003cp align=\"center\"\u003e12.0\u003c\/p\u003e\n\u003c\/td\u003e\n\u003ctd style=\"width: 151px;\"\u003e\n\u003cp\u003eProtein (g)\u003c\/p\u003e\n\u003c\/td\u003e\n\u003ctd style=\"width: 85px;\"\u003e\n\u003cp align=\"center\"\u003e1.9\u003c\/p\u003e\n\u003c\/td\u003e\n\u003ctd style=\"width: 76px;\"\u003e\n\u003cp align=\"center\"\u003e6.3\u003c\/p\u003e\n\u003c\/td\u003e\n\u003c\/tr\u003e\n\u003ctr\u003e\n\u003ctd style=\"width: 151px;\"\u003e\n\u003cp\u003eFat, total (g)\u003c\/p\u003e\n\u003cp\u003e\u003cspan style=\"background-color: #afeeee;\"\u003eSaturated fat (g)\u003c\/span\u003e\u003c\/p\u003e\n\u003c\/td\u003e\n\u003ctd style=\"width: 85px;\"\u003e\n\u003cp align=\"center\"\u003e0.5\u003c\/p\u003e\n\u003cp align=\"center\"\u003e0.1\u003c\/p\u003e\n\u003c\/td\u003e\n\u003ctd style=\"width: 76px;\"\u003e\n\u003cp align=\"center\"\u003e1.4\u003c\/p\u003e\n\u003cp align=\"center\"\u003e\u003cspan style=\"background-color: #afeeee;\"\u003e0.3\u003c\/span\u003e\u003c\/p\u003e\n\u003c\/td\u003e\n\u003ctd style=\"width: 151px;\"\u003e\n\u003cp\u003eFat, total (g)\u003c\/p\u003e\n\u003cp\u003e\u003cspan style=\"background-color: #afeeee;\"\u003eSaturated fat (g)\u003c\/span\u003e\u003c\/p\u003e\n\u003c\/td\u003e\n\u003ctd style=\"width: 85px;\"\u003e\n\u003cp align=\"center\"\u003e0.2\u003c\/p\u003e\n\u003cp align=\"center\"\u003e\u0026lt;0.1\u003c\/p\u003e\n\u003c\/td\u003e\n\u003ctd style=\"width: 76px;\"\u003e\n\u003cp align=\"center\"\u003e0.5\u003c\/p\u003e\n\u003cp align=\"center\"\u003e\u003cspan style=\"background-color: #afeeee;\"\u003e0.2\u003c\/span\u003e\u003c\/p\u003e\n\u003c\/td\u003e\n\u003c\/tr\u003e\n\u003ctr\u003e\n\u003ctd style=\"width: 151px;\"\u003e\n\u003cp\u003eCarbohydrate, total (g)\u003c\/p\u003e\n\u003cp\u003e\u003cspan style=\"background-color: #afeeee;\"\u003eSugars (g)\u003c\/span\u003e\u003c\/p\u003e\n\u003c\/td\u003e\n\u003ctd style=\"width: 85px;\"\u003e\n\u003cp align=\"center\"\u003e22.1\u003c\/p\u003e\n\u003cp align=\"center\"\u003e0.9\u003c\/p\u003e\n\u003c\/td\u003e\n\u003ctd style=\"width: 76px;\"\u003e\n\u003cp align=\"center\"\u003e67.0\u003c\/p\u003e\n\u003cp align=\"center\"\u003e\u003cspan style=\"background-color: #afeeee;\"\u003e2.8\u003c\/span\u003e\u003c\/p\u003e\n\u003c\/td\u003e\n\u003ctd style=\"width: 151px;\"\u003e\n\u003cp\u003eCarbohydrate, total (g)\u003c\/p\u003e\n\u003cp\u003e\u003cspan style=\"background-color: #afeeee;\"\u003eSugars (g)\u003c\/span\u003e\u003c\/p\u003e\n\u003c\/td\u003e\n\u003ctd style=\"width: 85px;\"\u003e\n\u003cp align=\"center\"\u003e25.6\u003c\/p\u003e\n\u003cp align=\"center\"\u003e2.6\u003c\/p\u003e\n\u003c\/td\u003e\n\u003ctd style=\"width: 76px;\"\u003e\n\u003cp align=\"center\"\u003e85.4\u003c\/p\u003e\n\u003cp align=\"center\"\u003e\u003cspan style=\"background-color: #afeeee;\"\u003e8.6\u003c\/span\u003e\u003c\/p\u003e\n\u003c\/td\u003e\n\u003c\/tr\u003e\n\u003ctr\u003e\n\u003ctd style=\"width: 151px;\"\u003e\n\u003cp\u003e\u003cspan style=\"background-color: #afeeee;\"\u003eSodium (mg)\u003c\/span\u003e\u003c\/p\u003e\n\u003c\/td\u003e\n\u003ctd style=\"width: 85px;\"\u003e\n\u003cp align=\"center\"\u003e89\u003c\/p\u003e\n\u003c\/td\u003e\n\u003ctd style=\"width: 76px;\"\u003e\n\u003cp align=\"center\"\u003e\u003cspan style=\"background-color: #afeeee;\"\u003e270\u003c\/span\u003e\u003c\/p\u003e\n\u003c\/td\u003e\n\u003ctd style=\"width: 151px;\"\u003e\n\u003cp\u003e\u003cspan style=\"background-color: #afeeee;\"\u003eSodium (mg)\u003c\/span\u003e\u003c\/p\u003e\n\u003c\/td\u003e\n\u003ctd style=\"width: 85px;\"\u003e\n\u003cp align=\"center\"\u003e165\u003c\/p\u003e\n\u003c\/td\u003e\n\u003ctd style=\"width: 76px;\"\u003e\n\u003cp align=\"center\"\u003e\u003cspan style=\"background-color: #afeeee;\"\u003e550\u003c\/span\u003e\u003c\/p\u003e\n\u003c\/td\u003e\n\u003c\/tr\u003e\n\u003ctr\u003e\n\u003ctd style=\"width: 151px;\"\u003e\n\u003cp\u003e\u003cspan style=\"background-color: #afeeee;\"\u003eDietary fibre (g)\u003c\/span\u003e\u003c\/p\u003e\n\u003c\/td\u003e\n\u003ctd style=\"width: 85px;\"\u003e\n\u003cp align=\"center\"\u003e3.3\u003c\/p\u003e\n\u003c\/td\u003e\n\u003ctd style=\"width: 76px;\"\u003e\n\u003cp align=\"center\"\u003e\u003cspan style=\"background-color: #afeeee;\"\u003e10.1\u003c\/span\u003e\u003c\/p\u003e\n\u003c\/td\u003e\n\u003ctd style=\"width: 151px;\"\u003e\n\u003cp\u003e\u003cspan style=\"background-color: #afeeee;\"\u003eDietary fibre (g)\u003c\/span\u003e\u003c\/p\u003e\n\u003c\/td\u003e\n\u003ctd style=\"width: 85px;\"\u003e\n\u003cp align=\"center\"\u003e0.3\u003c\/p\u003e\n\u003c\/td\u003e\n\u003ctd style=\"width: 76px;\"\u003e\n\u003cp align=\"center\"\u003e\u003cspan style=\"background-color: #afeeee;\"\u003e1.0\u003c\/span\u003e\u003c\/p\u003e\n\u003c\/td\u003e\n\u003c\/tr\u003e\n\u003c\/tbody\u003e\n\u003c\/table\u003e\n\u003cp\u003eThe Health Star Rating system is used on some packaged foods. You could use it to compare similar packaged foods – the more stars a food has, the healthier it is.\u003c\/p\u003e\n\u003cp\u003e\u003cimg alt=\"An image of the health star rating system logo.\" class=\"image-thumbnail resource-image caption\" src=\"https:\/\/cdn.shopify.com\/s\/files\/1\/0102\/6916\/3582\/products\/health_20star.jpg?v=1593001331\" style=\"width: 100px; height: 100px;\"\u003e\u003c\/p\u003e\n\u003ch4\u003eHow to eat less saturated fat, sugar and salt\u003c\/h4\u003e\n\u003cp\u003eCooking your own meals as often as possible is a great way to make healthy food choices. Use mostly whole or less-processed ingredients.\u003c\/p\u003e\n\u003cp\u003eCheck out the tips below and the table opposite to see how you can eat less saturated fat, sugar and salt. For easy, fast and affordable meal ideas, see \u003ca href=\"https:\/\/healthykids.org.nz\/eat\/recipes.html\"\u003eMy Family Recipes | Healthy Kids\u003c\/a\u003e\u003c\/p\u003e\n\u003cp\u003e\u003cstrong\u003eTips for eating less saturated fat, sugar and salt\u003c\/strong\u003e\u003c\/p\u003e\n\u003cul\u003e\n\u003cli\u003eLimit highly processed foods\u003c\/li\u003e\n\u003cli\u003eRemove the chicken skin after cooking\u003c\/li\u003e\n\u003cli\u003eAdd flavour to food using herbs, spices and lemon or lime juice instead of using salt\u003c\/li\u003e\n\u003cli\u003eUse fruit to replace sugar on your breakfast cereal\u003c\/li\u003e\n\u003cli\u003eIf you are adding salt, use iodised salt and try to use less salt over time\u003c\/li\u003e\n\u003cli\u003eWhen roasting or baking, place meat on a rack so the fat can drip off\u003c\/li\u003e\n\u003cli\u003eChoose foods with the least amount of salt. Avoid high-salt foods with more than 600 mg of sodium per 100 g of food.\u003c\/li\u003e\n\u003cli\u003eChoose meat with little visible fat or remove the fat before cooking\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003ctable border=\"1\" cellpadding=\"0\" cellspacing=\"0\"\u003e\n\u003ctbody\u003e\n\u003ctr\u003e\n\u003ctd colspan=\"2\" style=\"width: 548px;\"\u003e\n\u003cp align=\"center\"\u003e\u003cstrong\u003eWhen choosing or preparing foods\u003c\/strong\u003e\u003c\/p\u003e\n\u003c\/td\u003e\n\u003c\/tr\u003e\n\u003ctr\u003e\n\u003ctd style=\"width: 159px;\"\u003e\n\u003cp align=\"center\"\u003e\u003cstrong\u003eInstead of this\u003c\/strong\u003e\u003c\/p\u003e\n\u003c\/td\u003e\n\u003ctd style=\"width: 389px;\"\u003e\n\u003cp align=\"center\"\u003e\u003cstrong\u003eUse this\u003c\/strong\u003e\u003c\/p\u003e\n\u003c\/td\u003e\n\u003c\/tr\u003e\n\u003ctr\u003e\n\u003ctd style=\"width: 159px;\"\u003e\n\u003cp\u003eButter\u003c\/p\u003e\n\u003c\/td\u003e\n\u003ctd style=\"width: 389px;\"\u003e\n\u003cp\u003eMargarine or other plant-based unsaturated spreads\u003c\/p\u003e\n\u003c\/td\u003e\n\u003c\/tr\u003e\n\u003ctr\u003e\n\u003ctd style=\"width: 159px; height: 30px;\"\u003e\n\u003cp\u003eLard, and\/or dripping\u003c\/p\u003e\n\u003c\/td\u003e\n\u003ctd style=\"width: 389px; height: 30px;\"\u003e\n\u003cp\u003eWater (for roasting meat), small amount of plant-based unsaturated oils (see below)\u003c\/p\u003e\n\u003c\/td\u003e\n\u003c\/tr\u003e\n\u003ctr\u003e\n\u003ctd style=\"width: 159px; height: 30px;\"\u003e\n\u003cp\u003eCoconut oil\u003c\/p\u003e\n\u003c\/td\u003e\n\u003ctd style=\"width: 389px; height: 30px;\"\u003e\n\u003cp\u003eSmall amount of plant-based unsaturated oils, eg, canola, olive, sunflower or rice bran oils\u003c\/p\u003e\n\u003c\/td\u003e\n\u003c\/tr\u003e\n\u003ctr\u003e\n\u003ctd style=\"width: 159px; height: 30px;\"\u003e\n\u003cp\u003eFull-fat milk\u003c\/p\u003e\n\u003c\/td\u003e\n\u003ctd style=\"width: 389px; height: 30px;\"\u003e\n\u003cp\u003eLow- and reduced-fat milk\u003c\/p\u003e\n\u003c\/td\u003e\n\u003c\/tr\u003e\n\u003ctr\u003e\n\u003ctd style=\"width: 159px; height: 30px;\"\u003e\n\u003cp\u003eHigh-fat cheese eg, mild, colby\u003c\/p\u003e\n\u003c\/td\u003e\n\u003ctd style=\"width: 389px; height: 30px;\"\u003e\n\u003cp\u003eReduced-fat cheese eg, edam\u003c\/p\u003e\n\u003c\/td\u003e\n\u003c\/tr\u003e\n\u003ctr\u003e\n\u003ctd style=\"width: 159px; height: 30px;\"\u003e\n\u003cp\u003eCoconut cream\u003c\/p\u003e\n\u003c\/td\u003e\n\u003ctd style=\"width: 389px; height: 30px;\"\u003e\n\u003cp\u003e‘Lite’ coconut cream or milk, or use half water and half coconut cream\u003c\/p\u003e\n\u003c\/td\u003e\n\u003c\/tr\u003e\n\u003ctr\u003e\n\u003ctd style=\"width: 159px; height: 30px;\"\u003e\n\u003cp\u003eWhite bread\u003c\/p\u003e\n\u003c\/td\u003e\n\u003ctd style=\"width: 389px; height: 30px;\"\u003e\n\u003cp\u003eHigher fibre, dense whole grain bread\u003c\/p\u003e\n\u003c\/td\u003e\n\u003c\/tr\u003e\n\u003ctr\u003e\n\u003ctd style=\"width: 159px; height: 30px;\"\u003e\n\u003cp\u003eHigh-fat takeaways\u003c\/p\u003e\n\u003c\/td\u003e\n\u003ctd style=\"width: 389px; height: 30px;\"\u003e\n\u003cp\u003eHealthier option takeaways, eg, kebabs or wraps with plenty of salad, non-fried Asian rice or noodle dishes with plenty of vegetables\u003c\/p\u003e\n\u003c\/td\u003e\n\u003c\/tr\u003e\n\u003ctr\u003e\n\u003ctd style=\"width: 159px; height: 30px;\"\u003e\n\u003cp\u003eSugar-coated breakfast cereal\u003c\/p\u003e\n\u003c\/td\u003e\n\u003ctd style=\"width: 389px; height: 30px;\"\u003e\n\u003cp\u003eWhole grain cereal, eg, porridge or whole wheat breakfast biscuits\u003c\/p\u003e\n\u003c\/td\u003e\n\u003c\/tr\u003e\n\u003ctr\u003e\n\u003ctd style=\"width: 159px; height: 30px;\"\u003e\n\u003cp\u003eMuesli bars\u003c\/p\u003e\n\u003c\/td\u003e\n\u003ctd style=\"width: 389px; height: 30px;\"\u003e\n\u003cp\u003eFresh fruit or a small handful of unsalted nuts\u003c\/p\u003e\n\u003c\/td\u003e\n\u003c\/tr\u003e\n\u003ctr\u003e\n\u003ctd style=\"width: 159px; height: 30px;\"\u003e\n\u003cp\u003eChippies and a cream-based dip\u003c\/p\u003e\n\u003c\/td\u003e\n\u003ctd style=\"width: 389px; height: 30px;\"\u003e\n\u003cp\u003eRaw vegetable sticks and hummus, or homemade popcorn (go easy on the salt)\u003c\/p\u003e\n\u003c\/td\u003e\n\u003c\/tr\u003e\n\u003ctr\u003e\n\u003ctd style=\"width: 159px; height: 30px;\"\u003e\n\u003cp\u003eSugary drinks\u003c\/p\u003e\n\u003c\/td\u003e\n\u003ctd style=\"width: 389px; height: 30px;\"\u003e\n\u003cp\u003eWater. It is nice chilled, with fresh mint and\/or a slice of lemon.\u003c\/p\u003e\n\u003c\/td\u003e\n\u003c\/tr\u003e\n\u003ctr\u003e\n\u003ctd style=\"width: 159px; height: 30px;\"\u003e\n\u003cp\u003eFruit juice\u003c\/p\u003e\n\u003c\/td\u003e\n\u003ctd style=\"width: 389px; height: 30px;\"\u003e\n\u003cp\u003eGlass of chilled water and a piece of fruit\u003c\/p\u003e\n\u003c\/td\u003e\n\u003c\/tr\u003e\n\u003ctr\u003e\n\u003ctd style=\"width: 159px; height: 30px;\"\u003e\n\u003cp\u003eDried fruit\u003c\/p\u003e\n\u003c\/td\u003e\n\u003ctd style=\"width: 389px; height: 30px;\"\u003e\n\u003cp\u003eFresh fruit\u003c\/p\u003e\n\u003c\/td\u003e\n\u003c\/tr\u003e\n\u003c\/tbody\u003e\n\u003c\/table\u003e\n\u003cdiv\u003e\n\u003cblockquote\u003e\n\u003cp\u003eWhat can you do to make healthier choices when choosing and preparing food?\u003c\/p\u003e\n\u003c\/blockquote\u003e\n\u003c\/div\u003e\n\u003ch3\u003e\n\u003ca id=\"Drinks\" name=\"Drinks\" href=\"null\"\u003e\u003c\/a\u003eDrinks\u003c\/h3\u003e\n\u003cp\u003e\u003cstrong\u003eMake plain water your first choice over other drinks.\u003c\/strong\u003e\u003c\/p\u003e\n\u003cp\u003eYou need about 8 to 10 cups of fluid each day to keep your body hydrated and working properly.\u003c\/p\u003e\n\u003cp\u003ePlain fluoridated tap water is best. Keep a jug of water in the fridge and add flavour with fresh mint or slices of lemon.\u003c\/p\u003e\n\u003cp\u003eLow-fat milk is also a good drink because it contains protein and many vitamins and minerals. Soy or rice milk with added calcium are dairy-free choices.\u003c\/p\u003e\n\u003cp\u003eTea and coffee are ok but have no more than 7 cups of tea or instant coffee or 3 single shot espresso-type coffees a day.\u003c\/p\u003e\n\u003cp\u003eLimit the amount of sugary drinks that you have. Fruit juices, cordials, non-diet fizzy and energy drinks all contain a lot of sugar.\u003c\/p\u003e\n\u003cp\u003eDrink more water in warm weather and when you are doing lots of physical work or activity.\u003c\/p\u003e\n\u003ch4\u003eLimit alcohol\u003c\/h4\u003e\n\u003cp\u003e\u003cstrong\u003eIf you drink alcohol, keep your intake low.\u003c\/strong\u003e\u003c\/p\u003e\n\u003cp\u003e\u003cstrong\u003eStop drinking alcohol if you could be pregnant, are pregnant or are trying to get pregnant.\u003c\/strong\u003e\u003c\/p\u003e\n\u003cp\u003eDrinking too much alcohol can cause health problems as well as injury.\u003cbr\u003eIt can also make some existing health conditions worse.\u003c\/p\u003e\n\u003cp\u003eThere are times when it is best not to drink alcohol at all, such as when you are pregnant, or if you are on medication that interacts with alcohol or are about to operate machinery or a vehicle.\u003c\/p\u003e\n\u003cp\u003eThe standard drinks measure is a simple way to work out how much alcohol we're having. One standard drink equals 10 grams of pure alcohol.\u003c\/p\u003e\n\u003cp\u003eThe picture below shows how many standard drinks there are in different kinds of alcohol. \u003c\/p\u003e\n\u003cp\u003e\u003cimg alt=\"Image showing how many standard drinks there are in different types of alcoholic drinks\" class=\"image-large resource-image caption\" src=\"https:\/\/cdn.shopify.com\/s\/files\/1\/0102\/6916\/3582\/products\/Standard_20drinks.jpg?v=1593001335\" style=\"width: 408px; height: 259px;\"\u003e\u003c\/p\u003e\n\u003cp\u003eAll bottles of wine, beer, cider and spirits and all cans and casks are required to have standard drinks content on the labels. Look out for wording about standard drinks or for the standard drinks image.\u003c\/p\u003e\n\u003cp\u003e\u003cimg alt=\"An image of the standard drinks logo\" class=\"image-thumbnail resource-image caption\" src=\"https:\/\/cdn.shopify.com\/s\/files\/1\/0102\/6916\/3582\/products\/logo.jpg?v=1593001340\" style=\"width: 100px; height: 96px;\"\u003e\u003c\/p\u003e\n\u003cp\u003eThe number inside the image tells you approximately how many standard drinks are in that bottle, can or cask.\u003c\/p\u003e\n\u003cp\u003eWhen you pour an alcoholic drink at home, you're probably pouring different amounts every time. By checking the standard drinks label, you'll have a good idea of how many drinks you are serving out of each bottle, can or cask.\u003c\/p\u003e\n\u003cp\u003eYou can reduce your long-term risks and your risk of injury by following the Health Promotion Agency’s low-risk alcohol drinking advice below. \u003c\/p\u003e\n\u003cp\u003e\u003cimg alt=\"An infographic of the Health Promotion Agency's low-risk alcohol drinking advice\" class=\"image-large resource-image caption\" src=\"https:\/\/cdn.shopify.com\/s\/files\/1\/0102\/6916\/3582\/products\/Alcohol_20infographic.png?v=1593001346\" style=\"width: 480px; height: 277px;\"\u003e\u003c\/p\u003e\n\u003cp\u003eFor more information about alcohol, see the \u003ca href=\"http:\/\/alcohol.org.nz\/\" target=\"_blank\"\u003eAlcohol section\u003c\/a\u003e of the Health Promotion Agency's alcohol website.\u003c\/p\u003e\n\u003ch3\u003e\n\u003ca id=\"Food safety\" name=\"Food%20safety\" href=\"null\"\u003e\u003c\/a\u003eFood safety\u003c\/h3\u003e\n\u003cp\u003e\u003cstrong\u003eBuy or gather, prepare, cook and store food in ways that keep it safe to eat.\u003c\/strong\u003e\u003c\/p\u003e\n\u003cp\u003eFood safety is about making sure that food is safe to eat. Harmful bacteria and viruses (bugs) can live in some foods, and if the food is not safely gathered, prepared, cooked or stored the bugs can make you or other people ill.\u003c\/p\u003e\n\u003ch4\u003eBuy safe food\u003c\/h4\u003e\n\u003cul\u003e\n\u003cli\u003eCheck the “use by” date before you buy.\u003c\/li\u003e\n\u003cli\u003eAvoid foods with damaged packaging, such as dented cans or broken seals.\u003c\/li\u003e\n\u003cli\u003eChoose undamaged and unripe (or just ripe) fresh vegetables and fruit.\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003ch4\u003eGathering food\u003c\/h4\u003e\n\u003cul\u003e\n\u003cli\u003eAlways wash food that you have gathered or bought from someone who has gathered it, such as pūhā and watercress.\u003c\/li\u003e\n\u003cli\u003eBefore gathering seafood, check with your local public health unit or \u003ca href=\"https:\/\/www.foodsmart.co.nz\/\"\u003eFood Smart | Regulatory compliance for New Zealand food Industry\u003c\/a\u003e that the area you will be gathering from is clean and is free from pollution.\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003ch4\u003eStoring food\u003c\/h4\u003e\n\u003cul\u003e\n\u003cli\u003eMake sure the fridge temperature is at or less than 4°C.\u003c\/li\u003e\n\u003cli\u003eStore raw meat away from other food.\u003c\/li\u003e\n\u003cli\u003eFollow storage advice on labels.\u003c\/li\u003e\n\u003cli\u003eCover leftovers and store them in the fridge (within two hours). Use leftovers within two days of cooking.\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003ch4\u003ePreparing and cooking food\u003c\/h4\u003e\n\u003cul\u003e\n\u003cli\u003eAlways wash and dry your hands before and after preparing food.\u003c\/li\u003e\n\u003cli\u003eUse clean surfaces and utensils to prepare foods.\u003c\/li\u003e\n\u003cli\u003eMake sure reheated food is steaming hot right through and only reheated once.\u003c\/li\u003e\n\u003cli\u003eSome foods are more likely to have harmful bugs in them, such as meat, chicken, fish, milk products, rice and legumes. Make sure you safely store and cook these foods. If in doubt, throw them out.\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003cp\u003eYou can find out more about food safety on \u003ca href=\"https:\/\/www.mpi.govt.nz\/food-business\"\u003eFood safety | NZ Government\u003c\/a\u003e\u003c\/p\u003e\n\u003ch2\u003e\n\u003ca id=\"A healthy bodyweight\" name=\"A%20healthy%20bodyweight\" href=\"null\"\u003e\u003c\/a\u003eA healthy bodyweight\u003c\/h2\u003e\n\u003cp\u003e\u003cstrong\u003eMaking good choices about what you eat and drink and being physically active are important to achieve and keep a healthy bodyweight.\u003c\/strong\u003e\u003c\/p\u003e\n\u003cp\u003eHaving a healthy bodyweight is about balancing the energy (kilojoules) you eat and drink with the energy you use through physical activity. Weight gain occurs when you eat and drink more energy than you use.\u003c\/p\u003e\n\u003cp\u003eTo avoid gaining weight:\u003c\/p\u003e\n\u003cul\u003e\n\u003cli\u003eeat mostly nutritious foods that are low in energy (for example, include vegetables or fruit where possible in meals and as snacks)\u003c\/li\u003e\n\u003cli\u003edrink plain water instead of sugary drinks and\/or alcoholic drinks\u003c\/li\u003e\n\u003cli\u003eeat smaller portions of food\u003c\/li\u003e\n\u003cli\u003esit less and move more\u003c\/li\u003e\n\u003cli\u003ebe as active as possible.\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003ch2\u003e\n\u003ca id=\"Active living\" name=\"Active%20living\" href=\"null\"\u003e\u003c\/a\u003eActive living\u003c\/h2\u003e\n\u003cp\u003eActive living means being regularly physically active, sitting less, and moving more.\u003c\/p\u003e\n\u003cp\u003eTogether with healthy eating, active living can lower your risk of heart disease, stroke and some cancers and help you to have a healthy bodyweight. Being active can help you feel more positive and able to keep up with children, friends and whānau. You’ll feel better and be healthier.\u003c\/p\u003e\n\u003cp\u003eSee \u003ca href=\"\/products\/healthy-eating-active-living#Appendix%202\"\u003eAppendix 2\u003c\/a\u003e for examples of great activities that you could do\u003c\/p\u003e\n\u003cp\u003e\u003cstrong\u003eSit less, move more! Break up long periods of sitting.\u003c\/strong\u003e\u003c\/p\u003e\n\u003cp\u003eSitting for long periods of time (even if you are already physically active) can increase your risk of diabetes, heart disease and obesity (when you have too much body fat).\u003c\/p\u003e\n\u003ch3\u003e\n\u003ca id=\"Break up long periods of sitting\" name=\"Break%20up%20long%20periods%20of%20sitting\" href=\"null\"\u003e\u003c\/a\u003eBreak up long periods of sitting\u003c\/h3\u003e\n\u003cul\u003e\n\u003cli\u003eStand up to stretch often – for at least a few minutes each hour.\u003c\/li\u003e\n\u003cli\u003eHave standing or walking meetings while you are at work.\u003c\/li\u003e\n\u003cli\u003eStand while you are travelling on buses, trains and ferries.\u003c\/li\u003e\n\u003cli\u003eGet off the bus or train one stop earlier and walk the rest of the way, or park further away.\u003c\/li\u003e\n\u003cli\u003eLimit TV, computer and other electronic device use when you are at home. Go for\u003c\/li\u003e\n\u003cli\u003ea walk instead. Stand up and stretch when the ads come on TV.\u003c\/li\u003e\n\u003cli\u003eStand up while texting or talking on the phone.\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003cblockquote\u003e\n\u003cp\u003eWhat can you do to sit less and move more?\u003c\/p\u003e\n\u003c\/blockquote\u003e\n\u003cp\u003e\u003cstrong\u003eDo at least 2 ½ hours of moderate or 1 ¼ hours of vigorous physical activity spread throughout the week.\u003c\/strong\u003e\u003c\/p\u003e\n\u003cp\u003eModerate and vigorous physical activities are great for your heart and lungs, as well as your overall fi tness and wellbeing. Moderate activities include brisk walking, dancing or actively playing with children. Vigorous activities include running, biking uphill, or playing sport.\u003c\/p\u003e\n\u003cp\u003eRegular moderate (or vigorous) physical activity can help you to:\u003c\/p\u003e\n\u003cul\u003e\n\u003cli\u003ehave more energy – so you can have fun and play with your children, grandchildren, nieces or nephews\u003c\/li\u003e\n\u003cli\u003elower your stress levels\u003c\/li\u003e\n\u003cli\u003eimprove your posture and balance\u003c\/li\u003e\n\u003cli\u003emaintain a healthy weight\u003c\/li\u003e\n\u003cli\u003ekeep bones and muscles strong and joints flexible\u003c\/li\u003e\n\u003cli\u003efeel more relaxed and sleep better\u003c\/li\u003e\n\u003cli\u003ereduce your risk of heart disease, obesity, strokes, diabetes, some cancers, depression and falls\u003c\/li\u003e\n\u003cli\u003ebe healthier – so you’re around longer for your whānau\u003c\/li\u003e\n\u003cli\u003elive independently for longer.\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003ch3\u003e\n\u003ca id=\"Why spread activity throughout the week?\" name=\"Why%20spread%20activity%20throughout%20the%20week?\" href=\"null\"\u003e\u003c\/a\u003eWhy spread activity throughout the week?\u003c\/h3\u003e\n\u003cp\u003eAny physical activity is good, but being physically active every day is better for you than doing all your activity on one or two days a week.\u003c\/p\u003e\n\u003cp\u003eYou could:\u003c\/p\u003e\n\u003cul\u003e\n\u003cli\u003edo at least 30 minutes of moderate, or 15 minutes of vigorous physical activity on five days a week\u003c\/li\u003e\n\u003cli\u003ebreak up your activity sessions into smaller chunks that you do more often, for example, 10 minutes at a time.\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003cp\u003e\u003cstrong\u003e\u003cspan style=\"font-size: 0.875rem;\"\u003eFor extra health benefits aim for 5 hours of moderate or 2 ½ hours of vigorous physical activity spread throughout the week.\u003c\/span\u003e\u003c\/strong\u003e\u003c\/p\u003e\n\u003cp\u003eDoing more physical activity has extra health benefits, including management of weight and a greater reduction in the risk of some cancers.\u003c\/p\u003e\n\u003cp\u003eTo do more physical activity you could:\u003c\/p\u003e\n\u003cul\u003e\n\u003cli\u003edo a brisk walk for 1 hour instead of 30 minutes\u003c\/li\u003e\n\u003cli\u003echange from brisk walking (moderate) to running (vigorous).\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003cp\u003eYou could even set yourself a goal or challenge, such as an event to complete.\u003c\/p\u003e\n\u003cp\u003e\u003cstrong\u003eDo muscle strengthening activities on at least 2 days each week.\u003c\/strong\u003e\u003c\/p\u003e\n\u003cp\u003eMuscle strengthening activities will help keep your body strong and flexible so you can continue to do everyday activities such as walking, hanging out the washing, gardening and carrying heavy objects, as you get older.\u003c\/p\u003e\n\u003cp\u003eThere are plenty of ways that you can do muscle strengthening activities – many of them are free and can be done anywhere. You could:\u003c\/p\u003e\n\u003cul\u003e\n\u003cli\u003ecarry young children or heavy shopping\u003c\/li\u003e\n\u003cli\u003edo push ups, sit ups or squats\u003c\/li\u003e\n\u003cli\u003ewalk up hills\u003c\/li\u003e\n\u003cli\u003ego tramping, aqua jogging or to the gym to do weights\u003c\/li\u003e\n\u003cli\u003edo waka ama, oe vaka or kayaking.\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003cp\u003e\u003cstrong\u003eDoing some physical activity is better than none\u003c\/strong\u003e\u003c\/p\u003e\n\u003cp\u003eDoing any physical activity is good for your health – even if you do less than the recommended 2 ½ hours of moderate physical activity each week.\u003c\/p\u003e\n\u003cp\u003eIt’s easy to add some physical activity to your day. You could:\u003c\/p\u003e\n\u003cul\u003e\n\u003cli\u003etake the stairs rather than the lift\u003c\/li\u003e\n\u003cli\u003eget off the bus early and walk or park further away\u003c\/li\u003e\n\u003cli\u003ecycle or walk from place to place\u003c\/li\u003e\n\u003cli\u003edo the housework.\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003cp\u003eChoosing a physical activity that you enjoy means you’re more likely to do it more often. Doing a physical activity with whānau or friends can also be a fun way to be more active.\u003c\/p\u003e\n\u003cp\u003eTalk to your doctor or nurse if it’s been a long time since you were active or if you have any health problems. Your doctor or practice nurse can also give you a Green Prescription – written advice on getting active and feeling better.\u003c\/p\u003e\n\u003cp\u003eFor fun ideas to keep your family active visit the \u003ca href=\"http:\/\/healthykids.org.nz\/\"\u003eHealthy Kids\u003c\/a\u003e website.\u003c\/p\u003e\n\u003cblockquote\u003e\n\u003cp\u003e\u003cstrong\u003eWhat activities do you enjoy doing?\u003c\/strong\u003e\u003c\/p\u003e\n\u003c\/blockquote\u003e\n\u003ch2\u003e\n\u003ca id=\"Appendix 1 – Food groups and serving sizes\" name=\"Appendix%201%20%E2%80%93%20Food%20groups%20and%20serving%20sizes\" href=\"null\"\u003e\u003c\/a\u003eAppendix 1 – Food groups and serving sizes\u003c\/h2\u003e\n\u003ctable border=\"1\" cellpadding=\"0\" cellspacing=\"0\" width=\"601\"\u003e\n\u003cthead\u003e\n\u003ctr\u003e\n\u003cth style=\"width: 148.688px;\"\u003e\n\u003cp\u003eFood group\u003c\/p\u003e\n\u003c\/th\u003e\n\u003cth style=\"width: 177.219px;\"\u003e\n\u003cp\u003eAdvice\u003c\/p\u003e\n\u003c\/th\u003e\n\u003cth style=\"width: 226.094px;\"\u003e\n\u003cp\u003eServing size examples\u003c\/p\u003e\n\u003c\/th\u003e\n\u003c\/tr\u003e\n\u003c\/thead\u003e\n\u003ctbody\u003e\n\u003ctr\u003e\n\u003ctd style=\"width: 148.688px;\"\u003e\n\u003cp\u003eVegetables and fruit (includes fresh, frozen and canned)\u003c\/p\u003e\n\u003c\/td\u003e\n\u003ctd style=\"width: 177.219px;\"\u003e\n\u003cp\u003eAt least 5 servings of vegetables and at least 2 servings of fruit per day.\u003c\/p\u003e\n\u003c\/td\u003e\n\u003ctd style=\"width: 226.094px;\"\u003e\n\u003cp\u003e½ cup of cooked vegetables or 1 cup of salad\u003c\/p\u003e\n\u003cp\u003e½ medium potato, or similar size\u003cbr\u003epiece of kūmara, yam, or taro\u003c\/p\u003e\n\u003cp\u003e1 medium apple, pear, banana or orange\u003c\/p\u003e\n\u003cp\u003e½ cup of fresh or stewed fruit salad\u003c\/p\u003e\n\u003c\/td\u003e\n\u003c\/tr\u003e\n\u003ctr\u003e\n\u003ctd style=\"width: 148.688px;\"\u003e\n\u003cp\u003eGrain foods\u003c\/p\u003e\n\u003c\/td\u003e\n\u003ctd style=\"width: 177.219px;\"\u003e\n\u003cp\u003eAt least 6 servings per day (mostly whole grain and those naturally high in fibre)\u003c\/p\u003e\n\u003c\/td\u003e\n\u003ctd style=\"width: 226.094px;\"\u003e\n\u003cp\u003e2 breakfast wheat biscuits\u003c\/p\u003e\n\u003cp\u003e½ whole grain bread roll or 1 sandwich slice of whole grain bread\u003c\/p\u003e\n\u003cp\u003e½ cup of cooked porridge\/rolled oats or ¼ cup of muesli\u003c\/p\u003e\n\u003cp\u003e½ cup of cooked pasta or brown rice\u003c\/p\u003e\n\u003c\/td\u003e\n\u003c\/tr\u003e\n\u003ctr\u003e\n\u003ctd style=\"width: 148.688px;\"\u003e\n\u003cp\u003eMilk and milk products\u003c\/p\u003e\n\u003c\/td\u003e\n\u003ctd style=\"width: 177.219px;\"\u003e\n\u003cp\u003eAt least 2 to 3 servings per day (choose low- or reduced-fat options)\u003c\/p\u003e\n\u003c\/td\u003e\n\u003ctd style=\"width: 226.094px;\"\u003e\n\u003cp\u003e1 glass (250 mL) of milk or calcium-added soy or rice milk\u003c\/p\u003e\n\u003cp\u003e1 small pottle of yoghurt \u003c\/p\u003e\n\u003cp\u003e2 slices (40 g) of cheese (eg, edam)\u003c\/p\u003e\n\u003c\/td\u003e\n\u003c\/tr\u003e\n\u003ctr\u003e\n\u003ctd style=\"width: 148.688px;\"\u003e\n\u003cp\u003eLegumes*, nuts, seeds, fish and other seafood, eggs, poultry or red meat with fat removed\u003c\/p\u003e\n\u003c\/td\u003e\n\u003ctd style=\"width: 177.219px;\"\u003e\n\u003cp\u003eAt least 2 servings of legumes, nuts, and seeds per day\u003c\/p\u003e\n\u003cp\u003e \u003c\/p\u003e\n\u003cp\u003e \u003c\/p\u003e\n\u003c\/td\u003e\n\u003ctd style=\"width: 226.094px;\"\u003e\n\u003cp\u003e1 cup of cooked dried beans, peas or lentils\u003c\/p\u003e\n\u003cp\u003eSmall handful (30 g) of nuts or seeds\u003c\/p\u003e\n\u003cp\u003e1 large piece of cooked fish (100 g)\u003c\/p\u003e\n\u003cp\u003e2 eggs\u003c\/p\u003e\n\u003cp\u003e½ chicken breast or 2 chicken drumsticks (80 g)\u003c\/p\u003e\n\u003cp\u003e2 slices (65 g) of cooked meat (eg, roast lamb, beef or pork)\u003c\/p\u003e\n\u003cp\u003e½ cup mince or casserole (65 g)\u003c\/p\u003e\n\u003c\/td\u003e\n\u003c\/tr\u003e\n\u003c\/tbody\u003e\n\u003c\/table\u003e\n\u003cp\u003e* Legumes include lentils, split peas, chickpeas and cooked dried beans (eg, red kidney beans, baked beans)\u003c\/p\u003e\n\u003ch2\u003e\n\u003ca id=\"Appendix 2\" name=\"Appendix%202\" href=\"null\"\u003e\u003c\/a\u003eAppendix 2 – Moderate, vigorous and muscle strengthening activities\u003c\/h2\u003e\n\u003cp\u003eDo at least 2 ½ hours of moderate or 1 ¼ hours of vigorous physical activity spread throughout the week, plus muscle strengthening activities on at least 2 days each week. For extra health benefits, aim for 5 hours of moderate (or 2 ½ hours of vigorous) physical activity spread throughout the week.\u003c\/p\u003e\n\u003ctable border=\"1\" cellpadding=\"0\" cellspacing=\"0\" style=\"width: 633px;\" width=\"633\"\u003e\n\u003cthead\u003e\n\u003ctr\u003e\n\u003cth\u003e\n\u003cp\u003eModerate activity:\u003c\/p\u003e\n\u003cp\u003eI’m breathing faster and my heart is beating a bit more. I can still talk\u003c\/p\u003e\n\u003c\/th\u003e\n\u003cth style=\"width: 252px;\"\u003e\n\u003cp\u003eVigorous activity:\u003c\/p\u003e\n\u003cp\u003eI’m breathing much harder and my heart is beating faster. I can only say a few words without taking a breath.\u003c\/p\u003e\n\u003c\/th\u003e\n\u003cth style=\"width: 165px;\"\u003e\n\u003cp\u003eMuscle strengthening activity:\u003c\/p\u003e\n\u003cp\u003eI can feel my muscles working harder.\u003c\/p\u003e\n\u003c\/th\u003e\n\u003c\/tr\u003e\n\u003c\/thead\u003e\n\u003ctbody\u003e\n\u003ctr\u003e\n\u003ctd\u003e\n\u003cp\u003eActively playing with children\u003c\/p\u003e\n\u003c\/td\u003e\n\u003ctd style=\"width: 252px;\"\u003e\n\u003cp\u003eRope skipping*\u003c\/p\u003e\n\u003c\/td\u003e\n\u003ctd style=\"width: 165px;\"\u003e\n\u003cp\u003eCarrying young children\u003c\/p\u003e\n\u003c\/td\u003e\n\u003c\/tr\u003e\n\u003ctr\u003e\n\u003ctd\u003e\n\u003cp\u003eVacuuming, washing the car\u003c\/p\u003e\n\u003c\/td\u003e\n\u003ctd style=\"width: 252px;\"\u003e\n\u003cp\u003eHeavy home repair, moving heavy furniture\u003c\/p\u003e\n\u003c\/td\u003e\n\u003ctd style=\"width: 165px;\"\u003e\n\u003cp\u003eCarrying heavy shopping bags\u003c\/p\u003e\n\u003c\/td\u003e\n\u003c\/tr\u003e\n\u003ctr\u003e\n\u003ctd\u003e\n\u003cp\u003eStrenuous gardening* – carrying loads in a wheelbarrow or digging\u003c\/p\u003e\n\u003c\/td\u003e\n\u003ctd style=\"width: 252px;\"\u003e\n\u003cp\u003eHeavy digging, chopping wood\u003c\/p\u003e\n\u003c\/td\u003e\n\u003ctd style=\"width: 165px;\"\u003e\n\u003cp\u003eSawing\u003c\/p\u003e\n\u003c\/td\u003e\n\u003c\/tr\u003e\n\u003ctr\u003e\n\u003ctd\u003e\n\u003cp\u003eBrisk walking, stair climbing*\u003c\/p\u003e\n\u003c\/td\u003e\n\u003ctd style=\"width: 252px;\"\u003e\n\u003cp\u003eHill walking,* running*\u003c\/p\u003e\n\u003c\/td\u003e\n\u003ctd style=\"width: 165px;\"\u003e\n\u003cp\u003eTramping\u003c\/p\u003e\n\u003c\/td\u003e\n\u003c\/tr\u003e\n\u003ctr\u003e\n\u003ctd\u003e\n\u003cp\u003eBiking on the flat\u003c\/p\u003e\n\u003c\/td\u003e\n\u003ctd style=\"width: 252px;\"\u003e\n\u003cp\u003eBiking faster than 16 km per hour*\u003c\/p\u003e\n\u003c\/td\u003e\n\u003ctd style=\"width: 165px;\"\u003e\n\u003cp\u003eUphill mountain biking\u003c\/p\u003e\n\u003c\/td\u003e\n\u003c\/tr\u003e\n\u003ctr\u003e\n\u003ctd\u003e\n\u003cp\u003eAerobics\u003c\/p\u003e\n\u003c\/td\u003e\n\u003ctd style=\"width: 252px;\"\u003e\n\u003cp\u003eHigh-intensity intermittent training*\u003c\/p\u003e\n\u003c\/td\u003e\n\u003ctd style=\"width: 165px;\"\u003e\n\u003cp\u003ePush ups, sit ups, squats or weight training\u003c\/p\u003e\n\u003c\/td\u003e\n\u003c\/tr\u003e\n\u003ctr\u003e\n\u003ctd\u003e\n\u003cp\u003eSurfing\u003c\/p\u003e\n\u003c\/td\u003e\n\u003ctd style=\"width: 252px;\"\u003e\n\u003cp\u003eFast swimming*\u003c\/p\u003e\n\u003c\/td\u003e\n\u003ctd style=\"width: 165px;\"\u003e\n\u003cp\u003eWater aerobics, water jogging\u003c\/p\u003e\n\u003c\/td\u003e\n\u003c\/tr\u003e\n\u003ctr\u003e\n\u003ctd\u003e\n\u003cp\u003eSports, eg, cricket, kilikiti, surfing, golf (carrying your bag)*\u003c\/p\u003e\n\u003c\/td\u003e\n\u003ctd style=\"width: 252px;\"\u003e\n\u003cp\u003eSports, eg, waka ama*, rugby, ki o Rahi, football, netball, touch, hockey, tennis\u003c\/p\u003e\n\u003c\/td\u003e\n\u003ctd style=\"width: 165px;\"\u003e\n\u003cp\u003eSports, eg, oe vaka, kayaking, canoeing\u003c\/p\u003e\n\u003c\/td\u003e\n\u003c\/tr\u003e\n\u003c\/tbody\u003e\n\u003c\/table\u003e\n\u003cp\u003e* These activities will also strengthen your muscles.\u003c\/p\u003e\n\u003ch2\u003e\n\u003ca id=\"More information\" name=\"More%20information\" href=\"null\"\u003e\u003c\/a\u003eMore information\u003c\/h2\u003e\n\u003cp\u003eFor more information about healthy eating and active living, speak to your doctor or nurse. You can also visit the following websites:\u003c\/p\u003e\n\u003cul\u003e\n\u003cli\u003e\n\u003ca href=\"https:\/\/www.healthed.govt.nz\" title=\"www.healthed.govt.nz\" target=\"_blank\"\u003ehealthed.govt.nz\u003c\/a\u003e – see the Healthy Eating and Physical Activity health topics\u003c\/li\u003e\n\u003cli\u003eMinistry of Health: \u003ca href=\"http:\/\/www.health.govt.nz\/your-health\/healthy-living\/food-activity-and-sleep\"\u003eFood, \u003c\/a\u003e\u003ca href=\"http:\/\/www.health.govt.nz\/your-health\/healthy-living\/food-activity-and-sleep\" title=\"http:\/\/www.health.govt.nz\/your-health\/healthy-living\/food-activity-and-sleep\" target=\"_blank\"\u003ep\u003c\/a\u003e\u003ca href=\"http:\/\/www.health.govt.nz\/your-health\/healthy-living\/food-activity-and-sleep\"\u003ehysical activity and sleep\u003c\/a\u003e\n\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003cp\u003e \u003c\/p\u003e\n\u003cp\u003e \u003c\/p\u003e","brand":"HealthEd","offers":[{"title":"Default Title","offer_id":34774589505694,"sku":"HE1518","price":0.0,"currency_code":"NZD","in_stock":true}],"thumbnail_url":"\/\/cdn.shopify.com\/s\/files\/1\/0102\/6916\/3582\/products\/HE1518_Healthy_eating_active_living.pdf.png?v=1593001321"},{"product_id":"healthy-kids-my-goal-chart","title":"My wellbeing\/oranga chart - HE2539","description":"\u003ch2 class=\"body-copy\"\u003eUsing your child's wellbeing\/oranga chart \u003cbr\u003e\n\u003c\/h2\u003e\n\u003cp\u003eThis wellbeing\/oranga chart will support you and your child to create healthy goals and work towards achieving them.\u003c\/p\u003e\n\u003cp\u003eTo help your child achieve and maintain a healthy weight choose goals that focus on three important areas: eating, moving and sleeping. Here are some ideas to help you.\u003c\/p\u003e\n\u003ch3 class=\"level-three-heading\"\u003eEat\/kai\u003c\/h3\u003e\n\u003cp\u003eFor a child to develop and grow they need to eat healthy foods.\u003c\/p\u003e\n\u003cp\u003eA goal could be to:\u003c\/p\u003e\n\u003cul\u003e\n\u003cli\u003eeat breakfast every day\u003c\/li\u003e\n\u003cli\u003eeat two different kinds of fruit every day\u003c\/li\u003e\n\u003cli\u003edrink water or milk every day.\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003ch3 class=\"level-three-heading\"\u003eMove\/korikori\u003c\/h3\u003e\n\u003cp\u003eBeing active has benefits not just for health and can be fun for the whole family\/whānau.\u003c\/p\u003e\n\u003cp\u003eA goal could be to:\u003c\/p\u003e\n\u003cul\u003e\n\u003cli\u003eplay outside every day\u003c\/li\u003e\n\u003cli\u003elimit screen time to less than one hour a day.\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003ch3 class=\"level-three-heading\"\u003eSleep\/moe\u003c\/h3\u003e\n\u003cp\u003eSleep helps your child to restore their energy and is important for their growth and development.\u003c\/p\u003e\n\u003cp\u003eA goal could be to:\u003c\/p\u003e\n\u003cul\u003e\n\u003cli\u003ego to bed at the same time each evening\u003c\/li\u003e\n\u003cli\u003eread a story before bed each night. \u003c\/li\u003e\n\u003c\/ul\u003e\n\u003cp\u003eFor great ideas on goals and tips go to: \u003ca href=\"http:\/\/healthykids.org.nz\/\"\u003ehealthykids.org.nz\u003c\/a\u003e\u003c\/p\u003e\n\u003ch2 class=\"level-two-heading\"\u003eSupporting parents to set goals\u003c\/h2\u003e\n\u003cp\u003eThis wellbeing\/oranga chart will support parents and their children to create healthy goals and work towards achieving them.\u003c\/p\u003e\n\u003cp\u003eIf the family\/whānau isn’t familiar with using sticker charts, let them know to:\u003c\/p\u003e\n\u003cul\u003e\n\u003cli\u003etalk with their child about what goals they would like to try\u003c\/li\u003e\n\u003cli\u003eencourage them to agree together how long they want to focus on each goal\u003c\/li\u003e\n\u003cli\u003ecelebrate their child’s achievements with a sticker each day they succeed\u003c\/li\u003e\n\u003cli\u003ereward their child for achieving their goals.\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003cp\u003eIt’s important to talk to parents about how healthy eating, being active, and sleeping well all affect a child’s health and well-being. Use this chart to help parents and their children (aged under five years) choose one or more goals to work on.\u003c\/p\u003e\n\u003cp\u003eSupport parents to talk with their child about setting wellbeing\/oranga goals. Include the whole family\/whānau in setting a goal for a behaviour they can accomplish every day. Encourage the family\/whānau to think about how they might achieve their goal.\u003c\/p\u003e\n\u003cp\u003eExamples include:\u003c\/p\u003e\n\u003cul\u003e\n\u003cli\u003eeat more fruit or vegetables\u003c\/li\u003e\n\u003cli\u003eeat whole grain bread instead of white\u003c\/li\u003e\n\u003cli\u003eplay outside every day\u003c\/li\u003e\n\u003cli\u003efollow a bedtime routine each night – such as, bath or shower, brush teeth, story, bed, lights out.\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003cp\u003eFor more ideas to help parents set goals and rewards, go to \u003ca href=\"http:\/\/healthykids.org.nz\/\" data-mce-href=\"http:\/\/healthykids.org.nz\/\"\u003ehealthykids.org.nz\u003c\/a\u003e\u003cbr\u003e\u003c\/p\u003e\n\u003cp\u003e\u003cbr\u003e\u003c\/p\u003e","brand":"HealthEd","offers":[{"title":"Default Title","offer_id":34774592323742,"sku":"HE2539","price":0.0,"currency_code":"NZD","in_stock":true}],"thumbnail_url":"\/\/cdn.shopify.com\/s\/files\/1\/0102\/6916\/3582\/files\/1.0HE2539-WMyGoalChart_WEBVERSION_May2023_front.jpg?v=1685591328"},{"product_id":"starting-solids","title":"Starting Solids - HE6014","description":"\u003cp\u003eOffer solids when your baby is most relaxed and happy. Give the milk feed first (until 8–9 months old) and offer solids as a ‘top up’. Try 1⁄2–2 teaspoons first and gradually increase the amount until baby is having about 3–4 teaspoons at a meal.\u003c\/p\u003e\n\u003cp\u003eHold baby while you feed them or sit them in a baby high chair. Use a small teaspoon and put the food in the middle of their tongue. Throw out any uneaten food left on baby’s plate.\u003c\/p\u003e\n\u003cp\u003eOffer your baby a variety of foods so they get to try lots of new tastes. You can mix foods together or give them on their own. If they don’t like the food the first time, try again with a smaller amount or alongside a food the baby likes. It might take up to 10 tries!\u003c\/p\u003e\n\u003ch2\u003eAt around 6 months\u003c\/h2\u003e\n\u003ch4\u003eYour baby is ready to start solids if they:\u003c\/h4\u003e\n\u003cul\u003e\n\u003cli\u003ecan hold their head up\u003c\/li\u003e\n\u003cli\u003esit with less help\u003c\/li\u003e\n\u003cli\u003eoften put their hands in their mouth\u003c\/li\u003e\n\u003cli\u003eeasily open their mouth when the spoon touches their lip or as food approaches\u003c\/li\u003e\n\u003cli\u003ecan keep food in their mouth and then swallow it, instead of spitting the food out\u003c\/li\u003e\n\u003cli\u003eshow signs of chewing movements.\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003ch4\u003eFoods – plain, soft, smooth\u003c\/h4\u003e\n\u003cp\u003eThe best foods when your baby is starting on solids are:\u003c\/p\u003e\n\u003cul\u003e\n\u003cli\u003eiron-fortified infant cereal\/baby rice\u003c\/li\u003e\n\u003cli\u003ecooked and puréed meats or vegetarian alternatives such as puréed legumes*\u003c\/li\u003e\n\u003cli\u003epuréed fruit without skins, pips or seeds – apple, pear, mango. Cook to soften if needed.\u003c\/li\u003e\n\u003cli\u003ecooked and puréed vegetables without skins − kūmara, pumpkin, potato, cassava\u003c\/li\u003e\n\u003cli\u003epuréed, plain cooked rice or congee\u003c\/li\u003e\n\u003cli\u003ebought baby food, which is at the right stage for your baby.\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003cp\u003e* Legumes include cooked dried peas, beans or lentils.\u003c\/p\u003e\n\u003ch2\u003eFrom 7 to 8 months\u003c\/h2\u003e\n\u003ch4\u003eYour baby is ready for mashed foods, finger foods and new flavours if they:\u003c\/h4\u003e\n\u003cul\u003e\n\u003cli\u003ecan sit without support\u003c\/li\u003e\n\u003cli\u003ecan pick up and bring food to the mouth\u003c\/li\u003e\n\u003cli\u003eprobably have some teeth\u003c\/li\u003e\n\u003cli\u003eare learning to bite and chew.\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003ch4\u003eFoods\u003c\/h4\u003e\n\u003cul\u003e\n\u003cli\u003eContinue to purée cooked meat, fish and chicken.\u003c\/li\u003e\n\u003cli\u003eIntroduce mashed well-cooked fruit and vegetables, mashed cooked legumes*, mashed cooked egg, soft cheese (such as cottage cheese), custard and plain yoghurt (without added sugar).\u003c\/li\u003e\n\u003cli\u003eRemove stalks and ‘stringy bits’ from foods like silverbeet, pūhā and bok choy.\u003c\/li\u003e\n\u003cli\u003eOffer finger food in pieces that can be easily picked up by baby – very soft fruit and vegetables (eg, ripe banana, well- cooked pumpkin), toast fingers and thin slices of cheese.\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003cp\u003e* Legumes include cooked dried peas, beans or lentils.\u003c\/p\u003e\n\u003ch2\u003eBetween 8 and 12 months\u003c\/h2\u003e\n\u003ch4\u003eYour baby is ready for more textures and lumpy foods if they:\u003c\/h4\u003e\n\u003cul\u003e\n\u003cli\u003eare learning to crawl and may pull themselves up to stand\u003c\/li\u003e\n\u003cli\u003ecan bite well and can chew soft lumps\u003c\/li\u003e\n\u003cli\u003eare interested in a range of foods and textures\u003c\/li\u003e\n\u003cli\u003eneed some help to eat.\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003ch4\u003eFoods\u003c\/h4\u003e\n\u003cul\u003e\n\u003cli\u003eTry mashed vegetables mixed with minced or finely chopped tender cooked meat, chicken, kai moana, egg or slightly mashed cooked legumes*. You could also add chopped up noodles or pasta or whole rice.\u003c\/li\u003e\n\u003cli\u003eAdd chopped soft fruit to yoghurt or custard.\u003c\/li\u003e\n\u003cli\u003eOffer breakfast cereal – porridge, wheat biscuits and infant muesli.\u003c\/li\u003e\n\u003cli\u003eIntroduce slightly firmer finger foods such as:\n\u003cul\u003e\n\u003cli\u003esoft ripe fruit or soft cooked vegetables such as kiwifruit or kūmara\u003c\/li\u003e\n\u003cli\u003efinely grated raw carrot and apple\u003c\/li\u003e\n\u003cli\u003etoast fingers\u003c\/li\u003e\n\u003cli\u003epuffed crispbread.\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003cp\u003e* Legumes include cooked dried peas, beans or lentils.\u003c\/p\u003e\n\u003ch2\u003eFrom 12 months\u003c\/h2\u003e\n\u003ch4\u003eYour toddler is ready for many different spoon and finger foods if they:\u003c\/h4\u003e\n\u003cul\u003e\n\u003cli\u003ecan easily use their hands and fingers to feed themselves\u003c\/li\u003e\n\u003cli\u003ecan hold a cup with two hands and drink from it\u003c\/li\u003e\n\u003cli\u003ehas molar teeth starting to appear (the larger teeth at the back of the mouth, which are used to chew and grind food)\u003c\/li\u003e\n\u003cli\u003ecan bite through a variety of different foods and chew well.\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003ch4\u003eFoods\u003c\/h4\u003e\n\u003cul\u003e\n\u003cli\u003eBreads – pita, rēwena, chapatti, buns, rolls – cut to a size that your toddler can easily hold and eat.\u003c\/li\u003e\n\u003cli\u003eSmall sandwiches with thinly sliced fillings or a thin layer of easy-to-spread ingredients (for example, yeast-based spread).\u003c\/li\u003e\n\u003cli\u003eSoft pieces of vegetables and fruit, including new ones (cook or finely grate if raw).\u003c\/li\u003e\n\u003cli\u003eFinely chopped salad vegetables – lettuce, cucumber.\u003c\/li\u003e\n\u003cli\u003eYoghurt and slices of cheese.\u003c\/li\u003e\n\u003cli\u003eTender, finely chopped lean meat, chicken, seafood and egg.\u003c\/li\u003e\n\u003cli\u003eSoft, slightly mashed legumes*.\u003c\/li\u003e\n\u003cli\u003eA variety of cereals (remove very hard foods like whole nuts or hard dried fruit).\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003cp\u003e* Legumes include cooked dried peas, beans or lentils.\u003c\/p\u003e\n\u003ch2\u003eChoking and foods to avoid\u003c\/h2\u003e\n\u003cp\u003eBabies and young children can choke quite easily, so feed them only while they are seated and always stay with them while they eat.\u003c\/p\u003e\n\u003cp\u003eSome foods are more likely to cause choking and should be avoided (whole nuts and large seeds), or altered (grated, cooked, finely chopped, mashed, skins removed) before giving them to your baby or young child.\u003c\/p\u003e\n\u003ch2\u003eAllergies\u003c\/h2\u003e\n\u003cp\u003eTry new foods one at a time every 2–4 days. If you suspect an allergy, or have a strong family history of allergy, talk to your doctor.\u003c\/p\u003e\n\u003ch2\u003eFor more information\u003c\/h2\u003e\n\u003cp\u003eAsk your health professional for a copy of \u003ca href=\"\/resource\/eating-healthy-babies-and-toddlersng%C4%81-kai-t%C5%8Dtika-m%C5%8D-te-hunga-k%C5%8Dhungahunga\" target=\"_blank\"\u003eEating for Healthy Babies and Toddlers\u003c\/a\u003e, Code HE1521, or see your \u003ca href=\"\/resource\/well-childtamariki-ora-health-book\" target=\"_blank\"\u003eWell Child Tamariki Ora Health Book\u003c\/a\u003e\u003c\/p\u003e","brand":"HealthEd","offers":[{"title":"Default Title","offer_id":34774902177950,"sku":"HE6014","price":0.0,"currency_code":"NZD","in_stock":true}],"thumbnail_url":"\/\/cdn.shopify.com\/s\/files\/1\/0102\/6916\/3582\/files\/1.0HE6014-StartingSolids-COVERIMAGE.jpg?v=1745285260"},{"product_id":"how-much-sugar-are-adults-drinking-npa253","title":"How much sugar are adults drinking? NPA253","description":"\u003cp\u003e\u003cbr\u003e\u003c\/p\u003e\n\u003ch2\u003eHOW MUCH SUGAR ARE ADULTS DRINKING?\u003c\/h2\u003e\n\u003cul\u003e\n\u003cli\u003e600ml iced coffee -13 teaspoons of sugar\u003c\/li\u003e\n\u003cli\u003e600ml soft drink - 16 teaspoons of sugar\u003c\/li\u003e\n\u003cli\u003e500ml iced tea - 7 teaspoons of sugar\u003c\/li\u003e\n\u003cli\u003e350ml fruit juice - 10 teaspoons of sugar\u003c\/li\u003e\n\u003cli\u003e300ml smoothie - 9 teaspoons of sugar\u003c\/li\u003e\n\u003cli\u003e500ml sparkling fruit drink - 13 teaspoons of sugar\u003c\/li\u003e\n\u003cli\u003e750ml sports drink - 15 teaspoons of sugar\u003c\/li\u003e\n\u003cli\u003e500ml energy drink - 15 teaspoons of sugar\u003c\/li\u003e\n\u003cli\u003e750ml flavoured water - 5 teaspoons of sugar\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003ch3\u003eWater is the best choice\u003c\/h3\u003e\n\u003cp\u003eOther low or no sugar options are:\u003c\/p\u003e\n\u003cul\u003e\n\u003cli\u003etap water - 0 teaspoons of sugar\u003c\/li\u003e\n\u003cli\u003eLow or reduced-fat unflavoured milk\u003c\/li\u003e\n\u003cli\u003eTea\u003c\/li\u003e\n\u003cli\u003eCoffee\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003cp\u003e \u003c\/p\u003e\n\u003cp\u003eThe figures are indicative only and are based on popular sugary drinks available at October 2019.\u003c\/p\u003e\n\u003cp\u003e \u003c\/p\u003e\n\u003cp\u003eCode: NPA253\u003c\/p\u003e\n\u003cp\u003e \u003c\/p\u003e","brand":"HealthEd","offers":[{"title":"Default Title","offer_id":37413394350270,"sku":"NPA253","price":0.0,"currency_code":"NZD","in_stock":true}],"thumbnail_url":"\/\/cdn.shopify.com\/s\/files\/1\/0102\/6916\/3582\/products\/NPA253-thumbnail.png?v=1604444897"},{"product_id":"behind-the-hype-food-and-immune-function-npa268","title":"Behind the hype: Food and immune function - NPA268","description":"\u003cp\u003e\u003cbr\u003e\u003c\/p\u003e\n\u003ch2\u003e\u003cspan style=\"color: #000000;\"\u003eIn a nutshell:\u003c\/span\u003e\u003c\/h2\u003e\n\u003cul\u003e\n\u003cli\u003e\u003cspan style=\"color: #000000;\"\u003eMany nutrients are involved in supporting immune function and these are found in a wide range of foods.\u003c\/span\u003e\u003c\/li\u003e\n\u003cli\u003e\u003cspan style=\"color: #000000;\"\u003eHealthy individuals can generally meet all their needs for these nutrients through a well-balanced diet with a wide range of nutrient-rich foods, particularly lots of fruits and vegetables.\u003c\/span\u003e\u003c\/li\u003e\n\u003cli\u003e\u003cspan style=\"color: #000000;\"\u003eSome individuals may not be able to get enough of a certain nutrient from the diet and may benefit from a supplement. Advice from a registered health professional is recommended before taking any supplements.\u003c\/span\u003e\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003ch2\u003eBehind the hype: Food and immune function\u003cbr\u003e\n\u003c\/h2\u003e\n\u003ch3\u003eWhy is this an issue?\u003cbr\u003e\n\u003c\/h3\u003e\n\u003cp\u003eMany people are looking for ways to strengthen their immune system. There is a widespread misconception that it is possible to ‘boost’ immune function with a specific food or nutrition supplement. This can take the focus away from the importance of overall diet quality.\u003c\/p\u003e\n\u003ch3\u003eWhat is immune function?\u003c\/h3\u003e\n\u003cp\u003eOur immune system is our body’s defence against infection from germs (such as bacteria and viruses) and foreign substances. It is made up of a complex network of organs, tissues, cells, and molecules, ranging from white blood cells and antibodies to the skin barrier. In a well-functioning immune system, all of these components work together to protect the body from infection.\u003c\/p\u003e\n\u003ch3\u003eDiet and immune function\u003c\/h3\u003e\n\u003cp\u003eImmune function is influenced by a range of factors. Some, such as age and genetics, are beyond our control. However, many lifestyle choices can support a healthy immune system, such as:\u003c\/p\u003e\n\u003cul\u003e\n\u003cli\u003eeating a range of healthy foods\u003c\/li\u003e\n\u003cli\u003ebeing physically active\u003c\/li\u003e\n\u003cli\u003emaintaining a healthy weight\u003c\/li\u003e\n\u003cli\u003egetting enough sleep\u003c\/li\u003e\n\u003cli\u003eminimising stress and alcohol intake, and not smoking\u003csup\u003e1\u003c\/sup\u003e.\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003cp\u003eThe immune system needs a range of essential micronutrients, in sufficient amounts, to function well. Key immune-supporting micronutrients include vitamins: A, B6, folate, B12, C, D, and E, as well as trace minerals: copper, iron, selenium, and zinc\u003csup\u003e2\u003c\/sup\u003e.\u003cbr\u003eThese nutrients play a range of essential roles in the body and work together to support the immune system.\u003cbr\u003e\u003c\/p\u003e\n\u003cp\u003eA number of vitamins and minerals (particularly vitamins A, C, and E, as well as zinc and selenium) and phytonutrients (chemical compounds found in all fruits and vegetables) also have antioxidant and anti-inflammatory properties that help to support the immune system.\u003cbr\u003e\u003c\/p\u003e\n\u003cp\u003eTherefore, eating a healthy, balanced diet containing a wide range of nutrient-rich foods, particularly lots of fruits and vegetables, will help supply all the necessary nutrients for a healthy immune system.\u003cbr\u003eTable 1 shows key food sources (by food group) of immune-supporting micronutrients.\u003c\/p\u003e\n\u003cp\u003e\u003cbr\u003e\u003c\/p\u003e\n\u003cul\u003e\u003c\/ul\u003e\n\u003ch3\u003eSupplements and immune function\u003c\/h3\u003e\n\u003cp\u003eMost people can easily get all the essential micronutrients by eating a healthy, balanced diet. Equally, all the benefits of a healthy diet cannot be replaced with a supplement. At times, some people may be unable to get enough of a certain essential nutrient, putting them at risk of deficiency. For example, during pregnancy and breastfeeding\u003csup\u003e3\u003c\/sup\u003e. In these cases, a registered health professional will advise which supplements are recommended.\u003c\/p\u003e\n\u003cp\u003eResearch is ongoing into the immune effects of specific nutrients. There is some, limited evidence that certain supplements may offer small benefits for immune function. Vitamin C and zinc supplements, for example, may have a small effect on the duration or severity of the common cold. However, high dose supplements of vitamin C (over 1,000mg\/day) can have adverse effects, such as an upset stomach, and are not recommended. It is better to consume nutrients as foods, even for people who have a cold (see Table 1 for food sources of vitamin C).\u003c\/p\u003e\n\u003cp\u003eAt this stage, the overall evidence on specific nutrients and immune function remains inconclusive. There are also risks to taking supplements at high doses. For example, fat soluble vitamins (such as vitamin A) can potentially cause harm, as excess is stored in the body. Advice from a registered health professional is recommended before taking supplements.\u003c\/p\u003e\n\u003ch3\u003eWhat about pre and probiotics and immune function?\u003c\/h3\u003e\n\u003cp\u003eGut microbiome diversity - the balance and variety of all the different micro-organisms (bacteria) living in our gut - plays a key role in immune function1.\u003c\/p\u003e\n\u003cp\u003eSome people choose to take probiotic supplements (live bacteria) or prebiotics (food components that can support the growth of beneficial bacteria). Research is ongoing into the potential benefits of pre and probiotics, and results are still inconclusive. Maintaining a healthy diet with a wide range of fibre-rich plant foods (fruits, vegetables, nuts, legumes, and whole grains), and limiting intake of salt, sugar, artificial sweeteners, alcohol, and processed foods will support a healthy gut. Probiotics can also be eaten naturally in foods such as yoghurts, and fermented foods like sauerkraut and kimchi (See the Behind the Hype: Fermented foods fact sheet\u003csup\u003e4\u003c\/sup\u003e).\u003c\/p\u003e\n\u003cp\u003eTable 1: Key food sources of immune-supporting micronutrients\u003csup\u003e5.6 \u003c\/sup\u003e\u003c\/p\u003e\n\u003ctable width=\"100%\"\u003e\n\u003ctbody\u003e\n\u003ctr style=\"height: 33px;\"\u003e\n\u003ctd style=\"width: 49.0953%;\" data-mce-style=\"width: 49.0953%;\"\u003e\u003cstrong\u003eFoods\u003c\/strong\u003e\u003c\/td\u003e\n\u003ctd style=\"width: 41.9047%;\" data-mce-style=\"width: 41.9047%;\"\u003e\n\u003cstrong\u003eKey micronutrients\u003c\/strong\u003e\u003cbr\u003e\n\u003c\/td\u003e\n\u003c\/tr\u003e\n\u003ctr style=\"height: 30.9915px;\"\u003e\n\u003ctd style=\"width: 49.0953%;\" data-mce-style=\"width: 49.0953%;\"\u003e\u003cstrong\u003eFruits and vegetables\u003c\/strong\u003e\u003c\/td\u003e\n\u003ctd style=\"width: 41.9047%;\" data-mce-style=\"width: 41.9047%;\"\u003e\u003c\/td\u003e\n\u003c\/tr\u003e\n\u003ctr style=\"height: 57px;\"\u003e\n\u003ctd style=\"width: 49.0953%;\" data-mce-style=\"width: 49.0953%;\"\u003eDark leafy greens (eg, spinach, kale),\u003cbr\u003eyellow and orange vegetables (eg,\u003cbr\u003ecarrots, kumara, pumpkin)\u003c\/td\u003e\n\u003ctd style=\"width: 41.9047%;\" data-mce-style=\"width: 41.9047%;\"\u003eBeta-carotene, can be converted\u003cbr\u003einto Vitamin A by the body\u003c\/td\u003e\n\u003c\/tr\u003e\n\u003ctr style=\"height: 18px;\"\u003e\n\u003ctd style=\"width: 49.0953%;\" data-mce-style=\"width: 49.0953%;\"\u003eBananas, avocados, green pepper\u003c\/td\u003e\n\u003ctd style=\"width: 41.9047%;\" data-mce-style=\"width: 41.9047%;\"\u003eVitamin B6\u003c\/td\u003e\n\u003c\/tr\u003e\n\u003ctr style=\"height: 57px;\"\u003e\n\u003ctd style=\"width: 49.0953%;\" data-mce-style=\"width: 49.0953%;\"\u003eGreen vegetables (eg, spinach, broccoli,\u003cbr\u003eBrussels sprouts, green peas), bananas,\u003cbr\u003eoranges, strawberries\u003c\/td\u003e\n\u003ctd style=\"width: 41.9047%;\" data-mce-style=\"width: 41.9047%;\"\u003eFolate\u003c\/td\u003e\n\u003c\/tr\u003e\n\u003ctr style=\"height: 38px;\"\u003e\n\u003ctd style=\"width: 49.0953%;\" data-mce-style=\"width: 49.0953%;\"\u003eOranges, kiwifruit, berries, tomatoes,\u003cbr\u003epeppers, broccoli, Brussels sprouts\u003c\/td\u003e\n\u003ctd style=\"width: 41.9047%;\" data-mce-style=\"width: 41.9047%;\"\u003eVitamin C\u003c\/td\u003e\n\u003c\/tr\u003e\n\u003ctr style=\"height: 57px;\"\u003e\n\u003ctd style=\"width: 49.0953%;\" data-mce-style=\"width: 49.0953%;\"\u003e\n\u003cstrong\u003eLegumes, nuts and seeds, fish and other seafood,\u003c\/strong\u003e\u003cbr\u003e\u003cstrong\u003eeggs, poultry, red meat (fat removed)\u003c\/strong\u003e\n\u003c\/td\u003e\n\u003ctd style=\"width: 41.9047%;\" data-mce-style=\"width: 41.9047%;\"\u003e\u003c\/td\u003e\n\u003c\/tr\u003e\n\u003ctr style=\"height: 38px;\"\u003e\n\u003ctd style=\"width: 49.0953%;\" data-mce-style=\"width: 49.0953%;\"\u003eLegumes (eg, dried beans, lentils, chick\u003cbr\u003epeas, split peas)\u003c\/td\u003e\n\u003ctd style=\"width: 41.9047%;\" data-mce-style=\"width: 41.9047%;\"\u003eVitamin B6 (especially soy beans),\u003cbr\u003efolate, copper, iron, zinc\u003c\/td\u003e\n\u003c\/tr\u003e\n\u003ctr style=\"height: 95px;\"\u003e\n\u003ctd style=\"width: 49.0953%;\" data-mce-style=\"width: 49.0953%;\"\u003eNuts and seeds\u003c\/td\u003e\n\u003ctd style=\"width: 41.9047%;\" data-mce-style=\"width: 41.9047%;\"\u003eVitamin B6 , folate , vitamin E, copper, iron, selenium (especially Brazil nuts, cashews \u0026amp; sunflower seeds), zinc (especially pumpkin \u0026amp; sesame seeds, pine nuts)\u003c\/td\u003e\n\u003c\/tr\u003e\n\u003ctr style=\"height: 95px;\"\u003e\n\u003ctd style=\"width: 49.0953%;\" data-mce-style=\"width: 49.0953%;\"\u003eFish and other seafood\u003c\/td\u003e\n\u003ctd style=\"width: 41.9047%;\" data-mce-style=\"width: 41.9047%;\"\u003eVitamin A (salmon, tuna), vitamins B6 and B12, vitamin D (oily fish), copper, iron (especially canned sardines \u0026amp; mussels), selenium, zinc (shellfish such as crab \u0026amp; mussels)\u003c\/td\u003e\n\u003c\/tr\u003e\n\u003ctr style=\"height: 38px;\"\u003e\n\u003ctd style=\"width: 49.0953%;\" data-mce-style=\"width: 49.0953%;\"\u003eEggs \u003c\/td\u003e\n\u003ctd style=\"width: 41.9047%;\" data-mce-style=\"width: 41.9047%;\"\u003eVitamins B6 and B12, vitamin D, selenium\u003c\/td\u003e\n\u003c\/tr\u003e\n\u003ctr style=\"height: 18px;\"\u003e\n\u003ctd style=\"width: 49.0953%;\" data-mce-style=\"width: 49.0953%;\"\u003ePoultry \u003c\/td\u003e\n\u003ctd style=\"width: 41.9047%;\" data-mce-style=\"width: 41.9047%;\"\u003eVitamin B6, iron, selenium, zinc\u003c\/td\u003e\n\u003c\/tr\u003e\n\u003ctr style=\"height: 18px;\"\u003e\n\u003ctd style=\"width: 49.0953%;\" data-mce-style=\"width: 49.0953%;\"\u003eRed meat \u003c\/td\u003e\n\u003ctd style=\"width: 41.9047%;\" data-mce-style=\"width: 41.9047%;\"\u003eVitamins B6 and B12, copper, iron, zinc\u003c\/td\u003e\n\u003c\/tr\u003e\n\u003ctr style=\"height: 18px;\"\u003e\n\u003ctd style=\"width: 49.0953%;\" data-mce-style=\"width: 49.0953%;\"\u003e\u003cstrong\u003eWhole grains\u003c\/strong\u003e\u003c\/td\u003e\n\u003ctd style=\"width: 41.9047%;\" data-mce-style=\"width: 41.9047%;\"\u003e\u003c\/td\u003e\n\u003c\/tr\u003e\n\u003ctr style=\"height: 38px;\"\u003e\n\u003ctd style=\"width: 49.0953%;\" data-mce-style=\"width: 49.0953%;\"\u003eWhole grain bread, rice, pasta, cereals \u003c\/td\u003e\n\u003ctd style=\"width: 41.9047%;\" data-mce-style=\"width: 41.9047%;\"\u003eVitamin B6, folate, copper, iron,\u003cbr\u003eselenium, zinc\u003c\/td\u003e\n\u003c\/tr\u003e\n\u003ctr style=\"height: 18px;\"\u003e\n\u003ctd style=\"width: 49.0953%;\" data-mce-style=\"width: 49.0953%;\"\u003e\u003cstrong\u003eMilk and milk products\u003c\/strong\u003e\u003c\/td\u003e\n\u003ctd style=\"width: 41.9047%;\" data-mce-style=\"width: 41.9047%;\"\u003e\u003c\/td\u003e\n\u003c\/tr\u003e\n\u003ctr style=\"height: 57px;\"\u003e\n\u003ctd style=\"width: 49.0953%;\" data-mce-style=\"width: 49.0953%;\"\u003eWhole milk, yoghurt, cheese\u003c\/td\u003e\n\u003ctd style=\"width: 41.9047%;\" data-mce-style=\"width: 41.9047%;\"\u003ePre-formed vitamin A (retinol), vitamin\u003cbr\u003eB12, vitamin D (also in fortified dairy\u003cbr\u003ealternatives), zinc\u003c\/td\u003e\n\u003c\/tr\u003e\n\u003c\/tbody\u003e\n\u003c\/table\u003e\n\u003ch3\u003e Immune-boosting diets\u003c\/h3\u003e\n\u003cp\u003eThere is currently no scientific evidence to support claims that adopting restrictive diets (such as an alkaline or ketogenic diet) can boost immune function and protect against infectious disease. Adopting any diet where entire food groups or nutrients are restricted can mean missing out on essential vitamins and minerals\u003csup\u003e7\u003c\/sup\u003e. This is more likely to weaken the immune system than support it.\u003c\/p\u003e\n\u003ch3\u003eReferences\u003c\/h3\u003e\n\u003col\u003e\n\u003cli\u003eHarvard T. H. Chan School of Public Health. 2020. Nutrition and Immunity. Retrieved from: \u003ca title=\"www.hsph.harvard.edu\/nutritionsource\/nutritionand-immunity\/\" href=\"https:\/\/www.hsph.harvard.edu\/nutritionsource\/nutritionand-immunity\/\" target=\"_blank\"\u003ehttps:\/\/www.hsph.harvard.edu\/nutritionsource\/nutritionand-immunity\/\u003c\/a\u003e. Accessed July 2020.\u003c\/li\u003e\n\u003cli\u003eCalder, PC. 2020. Nutrition, immunity, and COVID-19. BMJ Nutrition, Prevention \u0026amp; Health. bmjnph-2020-000085. doi: 10.1136\/bmjnph-2020-000085. Accessed July 2020.\u003c\/li\u003e\n\u003cli\u003eHealth Promotion Agency. 2020. Behind the hype: Nutrition supplements in pregnancy and breast feeding. May 2020. Retrieved from: \u003ca title=\"www.nutritionandactivity.govt.nz\/sites\/default\/files\/1.6%20262%20NPA%20Behind%20the%20Hype%20Nutrition%20supplements.pdf\" href=\"https:\/\/www.nutritionandactivity.govt.nz\/sites\/default\/files\/1.6%20262%20NPA%20Behind%20the%20Hype%20Nutrition%20supplements.pdf\" target=\"_blank\"\u003ehttps:\/\/www.nutritionandactivity.govt.nz\/sites\/default\/files\/1.6%20262%20NPA%20Behind%20the%20Hype%20Nutrition%20supplements.pdf\u003c\/a\u003e. Accessed July 2020.\u003c\/li\u003e\n\u003cli\u003eHealth Promotion Agency. 2020. Behind the Hype: Fermented foods. July 2020. Retrieved from: \u003ca title=\"www.nutritionandactivity.govt.nz\/nutrition\/behind-hype-information-sheets\" href=\"https:\/\/www.nutritionandactivity.govt.nz\/nutrition\/behind-hype-information-sheets\" target=\"_blank\"\u003ehttps:\/\/www.nutritionandactivity.govt.nz\/nutrition\/behind-hype-information-sheets\u003c\/a\u003e. Accessed July 2020.\u003c\/li\u003e\n\u003cli\u003eMinistry of Health. 2015. Eating and Activity Guidelines for New Zealand Adults. Wellington: Ministry of Health. Accessed July 2020.\u003c\/li\u003e\n\u003cli\u003eNZ Nutrition Foundation. 2018. Nutrition Facts. Retrieved from: \u003ca title=\"www.nutritionfoundation.org.nz\/nutrition-facts\" href=\"https:\/\/www.nutritionfoundation.org.nz\/nutrition-facts\" target=\"_blank\"\u003ehttps:\/\/nutritionfoundation.org.nz\/nutrition-facts\u003c\/a\u003e. Accessed July 2020.\u003c\/li\u003e\n\u003cli\u003eHealth Promotion Agency. 2019. Behind the Hype: Weight loss diets. June 2019. Retrieved from: \u003ca title=\"www.nutritionandactivity.govt.nz\/sites\/default\/files\/Weightloss%20diets%20219.pdf\" href=\"https:\/\/www.nutritionandactivity.govt.nz\/sites\/default\/files\/Weightloss%20diets%20219.pdf\" target=\"_blank\"\u003ehttps:\/\/www.nutritionandactivity.govt.nz\/sites\/default\/files\/Weightloss%20diets%20219.pdf\u003c\/a\u003e. Accessed July 2020.\u003c\/li\u003e\n\u003c\/ol\u003e\n\u003cp\u003e \u003c\/p\u003e\n\u003cp\u003eCode: NPA268\u003c\/p\u003e","brand":"HealthEd","offers":[{"title":"Default Title","offer_id":37413617336510,"sku":"NPA268","price":0.0,"currency_code":"NZD","in_stock":true}],"thumbnail_url":"\/\/cdn.shopify.com\/s\/files\/1\/0102\/6916\/3582\/products\/NPA268thumbnail.png?v=1604454111"},{"product_id":"eating-for-healthy-babies-and-toddlers-nga-kai-totika-mo-te-hunga-kohungahunga-he1521","title":"Eating for Healthy Babies and Toddlers\/Ngā kai tōtika mō te hunga kōhungahunga - HE1521","description":"\u003cp\u003eA baby needs enough food to grow, develop, sleep, and be happy.\u003c\/p\u003e\n\u003cp\u003eCaring for a baby is very rewarding, although there is always a lot to do. Your baby depends on you for a healthy start in life.\u003c\/p\u003e\n\u003cp\u003eThese guidelines will help you choose healthy food for your baby and toddler.\u003c\/p\u003e\n\u003cul\u003e\n\u003cli\u003eBreast milk is best.\u003c\/li\u003e\n\u003cli\u003eIf you are not breastfeeding, use an infant formula until baby is 12 months old.\u003c\/li\u003e\n\u003cli\u003eGive babies and toddlers plenty to drink.\u003c\/li\u003e\n\u003cli\u003eStart solid food when your baby is ready – at around 6 months old.\u003c\/li\u003e\n\u003cli\u003eChange the variety, texture and quantity of food as your baby grows.\u003c\/li\u003e\n\u003cli\u003eHealthy eating habits start early.\u003c\/li\u003e\n\u003cli\u003eOnce your baby starts solids try to have some meals together as a family. Family mealtimes are important for the learning and development of your baby or toddler.\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003ch2\u003e\n\u003ca id=\"Breast milk\" name=\"Breast%20milk\" href=\"null\"\u003e\u003c\/a\u003eBreast milk is best\u003c\/h2\u003e\n\u003cp\u003eBreast milk is specially made for your baby and is all your baby needs until they are around 6 months old. Breast milk:\u003c\/p\u003e\n\u003cul\u003e\n\u003cli\u003eis the perfect food for your baby\u003c\/li\u003e\n\u003cli\u003echanges with your baby’s needs\u003c\/li\u003e\n\u003cli\u003ehelps protect your baby against infection\u003c\/li\u003e\n\u003cli\u003eis cheap, safe, environmentally friendly and ready to use!\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003cp\u003eYoung babies need to be fed often and on demand (when they are hungry).\u003c\/p\u003e\n\u003cp\u003eBaby’s appetite, weight gain and lots of wet nappies tell you how much milk your baby needs. If your baby is hungry after feeding from one breast, then offer the other breast. After feeding on both breasts, begin the next feed on the breast used last.\u003c\/p\u003e\n\u003cp\u003eYou can express breast milk. For babies under 6 months, sterilise all equipment and containers. For babies over 6 months, thoroughly wash and rinse all equipment and containers.\u003c\/p\u003e\n\u003cp\u003eYou can store expressed breast milk in an airtight container with a sealed lid for:\u003c\/p\u003e\n\u003cul\u003e\n\u003cli\u003e4 hours at room temperature \u003c\/li\u003e\n\u003cli\u003e72 hours (3 days) in the fridge\u003c\/li\u003e\n\u003cli\u003e2 weeks in the freezer box in the fridge\u003c\/li\u003e\n\u003cli\u003e3 - 6 months in the separate freezer part of a fridge-freezer\u003c\/li\u003e\n\u003cli\u003e6 - 12 months in a separate chest freezer.\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003cp\u003eAlways store breast milk in the bottom half of the fridge or freezer and towards the back. Remember to put the date on the container, and use the oldest milk first.\u003c\/p\u003e\n\u003cp\u003eA breastfed baby’s bowel motions (poo) are soft, a bright yellow colour and often very frequent – but each baby is different. Most breastfed babies don’t get constipated (when it’s difficult for them to pass the bowel motion), but some will have a bowel motion only every few days. Formula-fed babies have firmer and darker bowel motions than breastfed babies do.\u003c\/p\u003e\n\u003ch2\u003e\n\u003ca id=\"Formula feeding\" name=\"Formula%20feeding\" href=\"null\"\u003e\u003c\/a\u003eFormula feeding\u003c\/h2\u003e\n\u003cp\u003eInfant formula is made for babies up to 12 months old who are not breastfed. There are many reasons why some mothers don’t breastfeed. Try to maintain some breastfeeding if possible.\u003c\/p\u003e\n\u003cp\u003eBefore buying formula, check the formula label for baby’s age and the ‘use-by’ date. Find a formula that suits your baby and keep to the same one.\u003c\/p\u003e\n\u003cp\u003eChoose a formula based on n cow's, goat's or sheep milk. Soy or other special infant formulas should only be used under the direction of a health professional. Do not give baby cow's milk, condensed, evaporated or plant-based milks.\u003c\/p\u003e\n\u003cp\u003eUse breast milk or formula as the main drink until your baby is 12 months old. There is no need to change to a follow-on formula at 6 months, which is usually when baby will be ready to start solid food.\u003c\/p\u003e\n\u003cp\u003eIf baby is hungry and demands more, give more formula at each feed or add an extra feed. Do not make the formula stronger.\u003c\/p\u003e\n\u003ch3\u003ePreparing infant formula\u003c\/h3\u003e\n\u003cul\u003e\n\u003cli\u003eAlways wash and dry your hands before preparing bottle feeds.\u003c\/li\u003e\n\u003cli\u003eYou must wash and sterilise all feeding equipment until baby is at least 6 months old (including any items used with breast milk). After 6 months, thorough washing and rinsing is enough.\u003c\/li\u003e\n\u003cli\u003eMake a fresh bottle of formula just before each feed.\u003c\/li\u003e\n\u003cli\u003eFollow the instructions on the formula can. Use the scoop provided with each can, and make sure the powder is a level scoop that is not packed down.\u003c\/li\u003e\n\u003cli\u003eIn the first 6 months, use boiled, cooled water to make up formula (see the next \u003ca href=\"\/products\/eating-for-healthy-babies-and-toddlers-nga-kai-totika-mo-te-hunga-kohungahunga#Water\"\u003esection\u003c\/a\u003e).\u003c\/li\u003e\n\u003cli\u003eIf you want to warm the formula, put the bottle of prepared formula in a bowl of hot water until it is warm enough.\u003c\/li\u003e\n\u003cli\u003eMicrowaves are not recommended for warming formula because they can easily overheat the formula or heat it unevenly and burn your baby's mouth and throat.\u003c\/li\u003e\n\u003cli\u003eBefore feeding baby, always check the formula’s temperature by putting some on the inside of your wrist. The formula should feel just warm.\u003c\/li\u003e\n\u003cli\u003eUse the formula within 2 hours.\u003c\/li\u003e\n\u003cli\u003eThrow out any remaining formula that your baby has not drunk.\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003ch3\u003e\n\u003ca id=\"Water\" name=\"Water\" href=\"null\"\u003e\u003c\/a\u003ePreparing water for formula\u003c\/h3\u003e\n\u003cul\u003e\n\u003cli\u003eFrom birth until baby is 6 months old, all water used for formula should be boiled and cooled to room temperature on the day it is used.\u003c\/li\u003e\n\u003cli\u003eFrom 6 months of age you can use the town supply water from the cold tap to make baby’s formula.\u003c\/li\u003e\n\u003cli\u003eWater from tanks or bore holes should be boiled until baby is 18 months old.\u003c\/li\u003e\n\u003cli\u003eIf your water comes from a private supply (such as from a bore or \u003cbr\u003etank), have it tested to ensure that is is safe for you and your baby.\u003c\/li\u003e\n\u003cli\u003eBottled water is not recommended as it is not sterile. Like tap water, bottled water needs to be boiled then allowed to cool before it is used to prepare formula.\u003c\/li\u003e\n\u003cli\u003eWhen making up formula, pour the correct amount of water into the sterilised bottle before adding the powder. \u003cstrong\u003e(\u003c\/strong\u003eNot all baby bottles have accurate volume lines on them. To check that your bottles do, look for the standard mark EN14350 on the bottle or packaging, or take your bottles to a pharmacy to check if the bottles are accurate.\u003cstrong\u003e)\u003c\/strong\u003e\n\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003cp\u003e\u003cstrong\u003eAsk your midwife, Well Child nurse or chemist for more information on formula feeding, including sterilising bottles and teats.\u003c\/strong\u003e\u003c\/p\u003e\n\u003cp\u003eSee the booklet \u003ca href=\"\/resource\/feeding-your-baby-infant-formula\" target=\"_blank\"\u003eFeeding Your Baby Infant Formula\u003c\/a\u003e (code HE1306) for more information.\u003c\/p\u003e\n\u003cp\u003e\u003cstrong\u003eIf you need advice and support with breastfeeding or formula feeding, ask for help from:\u003c\/strong\u003e\u003c\/p\u003e\n\u003cul\u003e\n\u003cli\u003eyour family doctor or practice nurse\u003c\/li\u003e\n\u003cli\u003ea Well Child nurse, Plunket Family Centre or Plunketline\u003c\/li\u003e\n\u003cli\u003eyour midwife or a lactation (breastfeeding) consultant\u003c\/li\u003e\n\u003cli\u003eLa Leche League (breastfeeding advice and support only)\u003c\/li\u003e\n\u003cli\u003ea community or private practice dietitian\u003c\/li\u003e\n\u003cli\u003eParents’ Centre.\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003cp\u003e\u003cstrong\u003eIt is important to always hold your baby when feeding. Babies should not be left lying with a bottle to suck on because of the risk of choking and ear problems. Also, if they fall asleep with milk in their mouths, the milk can damage their teeth.\u003c\/strong\u003e\u003c\/p\u003e\n\u003ch2\u003e\n\u003ca id=\"Plenty to drink\" name=\"Plenty%20to%20drink\" href=\"null\"\u003e\u003c\/a\u003eBabies and toddlers need plenty to drink\u003c\/h2\u003e\n\u003cp\u003eFormula-fed babies may also need boiled, cooled water. Toddlers should be offered drinks throughout the day. Healthy babies who are drinking enough will usually have 6 or more very wet nappies a day.\u003c\/p\u003e\n\u003cp\u003eBest drinks for babies and toddlers are:\u003c\/p\u003e\n\u003cul\u003e\n\u003cli\u003e\n\u003cstrong\u003efrom 0 to 6 months\u003c\/strong\u003e – breast milk (or formula if breast milk is unavailable)\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003efrom 6 to 12 months\u003c\/strong\u003e – breast milk (or formula) and water\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003efrom 1 to 2 years\u003c\/strong\u003e – breast milk, whole-fat cow's milk (dark blue lid) and water.\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003cp\u003eYour baby or toddler may need extra drinks:\u003c\/p\u003e\n\u003cul\u003e\n\u003cli\u003ewhen the weather is very hot\u003c\/li\u003e\n\u003cli\u003eif they have a temperature and are feverish\u003c\/li\u003e\n\u003cli\u003eif they are vomiting or have diarrhoea\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003cp\u003eIf your baby is unwell for 24 hours, continue to give breast milk or formula but see your doctor.\u003c\/p\u003e\n\u003cul\u003e\n\u003cli\u003eWater from tanks or bore holes should be boiled until baby is 18 months old.\u003c\/li\u003e\n\u003cli\u003eDo not offer drinks containing natural or added sugar, such as fruit juice, cordial, fizzy drinks, or flavoured milks. These can damage teeth and cause the baby or toddler to develop a taste for sweetened foods.\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eNever\u003c\/strong\u003e give babies and toddlers tea, coffee, alcohol, smart or energy drinks or other adult drinks.\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003ch2\u003e\n\u003ca id=\"Starting solids\" name=\"Starting%20solids\" href=\"null\"\u003e\u003c\/a\u003eStarting Solids\u003c\/h2\u003e\n\u003cp\u003eOffer solids when your baby is most relaxed and happy. Give the milk feed first (until 8–9 months old) and offer solids as a ‘top up’. Try 1⁄2–2 teaspoons first and gradually increase the amount until baby is having about 3–4 teaspoons at a meal.\u003c\/p\u003e\n\u003cp\u003eHold baby while you feed them or sit them in a baby high chair. Use a small teaspoon and put the food in the middle of their tongue. Throw out any uneaten food left on baby’s plate.\u003c\/p\u003e\n\u003cp\u003eOffer your baby a variety of foods so they get to try lots of new tastes. You can mix \u003cbr data-mce-fragment=\"1\"\u003efoods together or give them on their own. If they don’t like the food the first time, try again with a smaller amount or alongside a food the baby likes. It might take up to 15 tries!\u003c\/p\u003e\n\u003ch3\u003ePreparing baby's food\u003c\/h3\u003e\n\u003cp\u003eAlways wash and dry your hands before preparing baby's food. Use a clean plate (or bowl) and spoon. Don’t share the spoon with your baby – you may pass germs to your baby if you do.\u003c\/p\u003e\n\u003cp\u003eRemove the skins and seeds from fruit and vegetables before you cook or purée them. To pure baby’s food, use a blender or push food through a fine sieve.\u003c\/p\u003e\n\u003cp\u003eBabies like the plain taste of milk, so first foods also need to be plain. Don’t add salt, sugar, honey, sweeteners, soy sauce, cream, butter or margarine to your baby’s food.\u003c\/p\u003e\n\u003cp\u003eUse expressed milk or formula to make food runny enough for your baby to swallow. Home-made foods can be frozen in ice cube trays and used in the next 3–4 weeks.\u003c\/p\u003e\n\u003cp\u003eCommercial baby foods can be a convenient alternative to home-made baby \u003cbr data-mce-fragment=\"1\"\u003efood. When buying baby food, check that it is right for your baby's stage. Always follow the storage instructions on the jar, pouch or can. If using a pouch, empty the food into a bowl and spoon-feed the baby. This way the baby can see, smell and touch the food.\u003c\/p\u003e\n\u003cp\u003eDo not give babies or toddlers honey to eat. Honey may contain bacteria that can make young babies sick. Children and adults have more developed digestive systems, which can kill the bacteria.\u003c\/p\u003e\n\u003ch3\u003eTeething\u003c\/h3\u003e\n\u003cp\u003eYou can make rusks at home or buy teething biscuits or a teething ring to help your baby with teething and learning how to chew and bite.\u003c\/p\u003e\n\u003cp\u003eStart brushing your baby’s teeth as soon as the first tooth comes through the gums. Buy a soft, small-headed brush and use a small smear of standard-strength fluoride toothpaste. Fluoride and regular brushing keep teeth healthy. Brush baby’s teeth twice a day – in the morning after breakfast and at night before bed. See your baby's \u003ca href=\"\/resource\/well-childtamariki-ora-health-book\" target=\"_blank\"\u003eWell Child Tamariki Ora Health Book\u003c\/a\u003e for more information about teething.\u003c\/p\u003e\n\u003ch3\u003eAllergies\u003c\/h3\u003e\n\u003cp\u003eDelaying the introduction of solid food until your baby is ready for it and continuing to breastfeed while you introduce solids – may help prevent allergic reactions to some foods. At around 6 months, once baby is ready for solids, try new foods one at a time.  If you suspect an allergy or have a strong family history of allergies, talk to your doctor.\u003c\/p\u003e\n\u003ch2\u003eStart solid food when your baby is ready – at around 6 months old\u003c\/h2\u003e\n\u003cp\u003eBreast milk (or infant formula) gives babies all the nutrients they need up to around 6 months old. From 6 months babies start to need food as it provides extra sources of nutrients, such as iron. Also, babies have usually grown and developed enough to start eating solid food. Breast milk (or infant formula) is still very important.\u003c\/p\u003e\n\u003cp\u003eDiscuss starting solids with your Well Child provider or family doctor or nurse. Use the following information as a guide.\u003c\/p\u003e\n\u003ch4\u003eYour baby is ready to start solids if they:\u003c\/h4\u003e\n\u003cul\u003e\n\u003cli\u003ecan hold their head up\u003c\/li\u003e\n\u003cli\u003esit with less help\u003c\/li\u003e\n\u003cli\u003eoften put their hands in their mouth\u003c\/li\u003e\n\u003cli\u003eeasily open their mouth when the spoon touches their lip or as food\u003c\/li\u003e\n\u003cli\u003eapproaches\u003c\/li\u003e\n\u003cli\u003ecan keep food in their mouth and then swallow it, instead of spitting the food out\u003c\/li\u003e\n\u003cli\u003eshow signs of chewing movements.\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003ch4\u003eFluids\u003c\/h4\u003e\n\u003cp\u003eOffer milk (breast milk or formula) before solids.\u003c\/p\u003e\n\u003ch4\u003eFoods – plain, soft, smooth\u003c\/h4\u003e\n\u003cp\u003eThe best foods when your baby is starting on solids are:\u003c\/p\u003e\n\u003cul\u003e\n\u003cli\u003ecooked and puréed beef, lamb, \u003cbr data-mce-fragment=\"1\"\u003epork, chicken or fish, or vegetarian \u003cbr data-mce-fragment=\"1\"\u003ealternatives such as puréed legumes*\u003c\/li\u003e\n\u003cli\u003ecooked and puréed vegetables \u003cbr data-mce-fragment=\"1\"\u003ewithout skins − kūmara, \u003cbr data-mce-fragment=\"1\"\u003ekamokamo, pumpkin, potato, \u003cbr data-mce-fragment=\"1\"\u003ecassava, tapioca\u003c\/li\u003e\n\u003cli\u003epuréed fruit without skins, pips or \u003cbr data-mce-fragment=\"1\"\u003eseeds - apple, pear. Cook to soften \u003cbr data-mce-fragment=\"1\"\u003eif needed\u003c\/li\u003e\n\u003cli\u003epuréed or mashed ripe fruit \u003cbr data-mce-fragment=\"1\"\u003ewithout skins, pips or seeds - \u003cbr data-mce-fragment=\"1\"\u003ebanana, mango, avocado\u003c\/li\u003e\n\u003cli\u003eiron-fortified infant cereal\/baby rice\u003c\/li\u003e\n\u003cli\u003epuréed, plain cooked rice or congee\u003c\/li\u003e\n\u003cli\u003ebought baby food, which is at the \u003cbr data-mce-fragment=\"1\"\u003eright stage for your baby\u003cbr\u003e\n\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003cp\u003e* Legumes include cooked dried peas, beans or lentils.\u003c\/p\u003e\n\u003ch2\u003eFrom 7 to 8 months\u003c\/h2\u003e\n\u003cp\u003eChange the type of food offered, how much you give and the texture.\u003c\/p\u003e\n\u003cp\u003eGive more variety as baby grows older.\u003c\/p\u003e\n\u003ch4\u003eYour baby is ready for mashed foods, finger foods and new flavours if they:\u003c\/h4\u003e\n\u003cul\u003e\n\u003cli\u003ecan sit without support\u003c\/li\u003e\n\u003cli\u003ecan pick up and bring food to the mouth\u003c\/li\u003e\n\u003cli\u003eprobably have some teeth\u003c\/li\u003e\n\u003cli\u003eare learning to bite and chew\u003c\/li\u003e\n\u003cli\u003ecan keep thick purées in their mouth.\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003ch4\u003eFluids\u003c\/h4\u003e\n\u003cul\u003e\n\u003cli\u003eOffer milk (breast milk or formula) before solids.\u003c\/li\u003e\n\u003cli\u003eOffer water if needed.\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003ch4\u003eFoods\u003c\/h4\u003e\n\u003cul\u003e\n\u003cli\u003eContinue to purée cooked meat, fish and chicken.\u003c\/li\u003e\n\u003cli\u003eIntroduce mashed well-cooked fruit and vegetables, mashed cooked legumes*, mashed cooked egg, soft cheese (such as cottage cheese), custard and plain yoghurt (without added sugar).\u003c\/li\u003e\n\u003cli\u003eRemove stalks and ‘stringy bits’ from foods like silverbeet, pūha and bok choy.\u003c\/li\u003e\n\u003cli\u003eOffer finger food in pieces that can be easily picked up by baby – very soft fruit and vegetables (eg, ripe banana, well- cooked pumpkin), toast fingers and thin slices of cheese.\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003cp\u003e* Legumes include cooked dried peas, beans or lentils.\u003c\/p\u003e\n\u003ch2\u003eBetween 8 and 12 months\u003c\/h2\u003e\n\u003cp\u003eStart introducing more textures and ‘lumpy’ foods.\u003c\/p\u003e\n\u003ch4\u003eYour baby is ready for more textures and lumpy foods if they:\u003c\/h4\u003e\n\u003cul\u003e\n\u003cli\u003eare learning to crawl and may pull\u003c\/li\u003e\n\u003cli\u003ethemselves up to stand\u003c\/li\u003e\n\u003cli\u003ecan bite well and can chew soft lumps\u003c\/li\u003e\n\u003cli\u003eare interested in a range of foods and textures\u003c\/li\u003e\n\u003cli\u003eneed some help to eat.\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003ch4\u003eFluids\u003c\/h4\u003e\n\u003cul\u003e\n\u003cli\u003eOffer solids before milk (breast milk or formula).\u003c\/li\u003e\n\u003cli\u003eOffer water if needed.\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003ch4\u003eFoods\u003c\/h4\u003e\n\u003cul\u003e\n\u003cli\u003eTry mashed vegetables mixed with minced or finely chopped tender cooked meat, chicken, kai moana, egg or slightly mashed cooked legumes*. You could also add chopped up noodles or pasta or whole rice.\u003c\/li\u003e\n\u003cli\u003eAdd chopped soft fruit to yoghurt or custard.\u003c\/li\u003e\n\u003cli\u003eOffer breakfast cereal – porridge, wheat biscuits and infant muesli.\u003c\/li\u003e\n\u003cli\u003eIntroduce slightly firmer finger foods such as:\n\u003cul\u003e\n\u003cli\u003esoft ripe fruit or soft cooked vegetables such as kiwifruit or kūmara\u003c\/li\u003e\n\u003cli\u003efinely grated raw carrot and apple\u003c\/li\u003e\n\u003cli\u003etoast fingers\u003c\/li\u003e\n\u003cli\u003epuffed crispbread.\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003cp\u003e* Legumes include cooked dried peas, beans or lentils.\u003c\/p\u003e\n\u003ch2\u003eFrom 12 months\u003c\/h2\u003e\n\u003cp\u003eIf your toddler shows the signs listed below, start giving them small amounts of the same food the rest of your family eats. Your toddler is ready to try many different spoon and finger foods.\u003c\/p\u003e\n\u003cp\u003eMilk is still important in your toddler’s diet, but needs to be balanced with the amount of solid food that your toddler eats. See the \u003ca href=\"\/products\/eating-for-healthy-babies-and-toddlers-nga-kai-totika-mo-te-hunga-kohungahunga#Fluids\"\u003eFluids\u003c\/a\u003e section below.\u003c\/p\u003e\n\u003ch4\u003eYour toddler is ready for many different spoon and finger foods if they:\u003c\/h4\u003e\n\u003cul\u003e\n\u003cli\u003ecan easily use their hands and fingers to feed themselves\u003c\/li\u003e\n\u003cli\u003ecan hold a cup with two hands and drink from it\u003c\/li\u003e\n\u003cli\u003ehas molar teeth starting to appear (the larger teeth at the back of the mouth, which are used to chew and grind food)\u003c\/li\u003e\n\u003cli\u003ecan bite through a variety of different foods and chew well.\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003ch4\u003e\n\u003ca id=\"Fluids\" name=\"Fluids\" href=\"null\"\u003e\u003c\/a\u003eFluids\u003c\/h4\u003e\n\u003cp\u003eOffer milk or water between meals. You may choose to continue breastfeeding and\/or offer up to 350 ml of whole-fat cow's milk (dark blue lid) a day. The more breast milk your toddler has, the less cow's milk they need.\u003c\/p\u003e\n\u003ch4\u003eFoods\u003c\/h4\u003e\n\u003cul\u003e\n\u003cli\u003eBreads – pita, rēwena, chapatti, buns, rolls – cut to a size that your toddler can easily hold and eat.\u003c\/li\u003e\n\u003cli\u003eSmall sandwiches with thinly sliced fillings or a thin layer of easy-to-spread ingredients (eg, smooth peanut butter).\u003c\/li\u003e\n\u003cli\u003eSoft pieces of vegetables and fruit, including new ones (cook or finely grate if raw).\u003c\/li\u003e\n\u003cli\u003eFinely chopped salad vegetables – lettuce, cucumber.\u003c\/li\u003e\n\u003cli\u003eYoghurt and slices of cheese.\u003c\/li\u003e\n\u003cli\u003eTender, finely chopped lean meat, chicken, seafood and egg.\u003c\/li\u003e\n\u003cli\u003eSoft, slightly mashed, cooked dried peas, beans or lentils.\u003c\/li\u003e\n\u003cli\u003eA variety of cereals (remove very hard foods like whole nuts or hard dried fruit).\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003cp\u003eBabies and toddlers need three small meals a day and small healthy snacks between meals. They have small stomachs and use lots of energy.\u003c\/p\u003e\n\u003ch2\u003eHealthy snacks\u003c\/h2\u003e\n\u003cp\u003eSome healthy snacks are:\u003c\/p\u003e\n\u003cul\u003e\n\u003cli\u003ecarrot, apple or celery – finely grated or cooked until soft\u003c\/li\u003e\n\u003cli\u003ecrackers with a thin scrape of smooth peanut butter\u003c\/li\u003e\n\u003cli\u003ehalf a banana\u003c\/li\u003e\n\u003cli\u003ethinly sliced or grated cheese\u003c\/li\u003e\n\u003cli\u003eyoghurt.\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003ch2\u003eBabies and toddlers can choke on food quite easily\u003c\/h2\u003e\n\u003cp\u003eThis is mainly because they have small air and food passages and are still learning to move food around in their mouths and how to bite, chew and grind food. To reduce their risk of choking:\u003c\/p\u003e\n\u003cul\u003e\n\u003cli\u003ealways make sure babies and toddlers sit down while they eat and that an adult is with them while they are eating or drinking\u003c\/li\u003e\n\u003cli\u003eoffer food that matches their chewing and grinding ability\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003ch4\u003eBe aware of foods that are more likely to cause choking – for example:\u003c\/h4\u003e\n\u003cul\u003e\n\u003cli\u003e\n\u003cstrong\u003esmall hard foods \u003c\/strong\u003ethat are difficult for children to bite or chew (eg, nuts, large seeds, popcorn husks, raw apple, carrot and celery)\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003esmall round foods \u003c\/strong\u003ethat can get stuck in children’s throats (eg, grapes, berries, raisins\/sultanas, peas, watermelon seeds, lollies)\u003c\/li\u003e\n\u003cli\u003efoods with \u003cstrong\u003eskins or leaves \u003c\/strong\u003ethat are difficult to chew (eg, sausages, chicken, lettuce, nectarines)\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003ecompressible* food \u003c\/strong\u003ethat can get stuck in children’s throats (eg, hot dogs, sausages, pieces of cooked meat, popcorn)\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003ethick pastes \u003c\/strong\u003ethat can get stuck in children’s throats (eg, chocolate spreads, peanut butter)\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003efibrous or stringy f\u003c\/strong\u003eoods that are difficult for children to chew (eg, celery, raw pineapple).\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003ch4\u003eTo reduce the risk of choking on these foods, you can:\u003c\/h4\u003e\n\u003cul\u003e\n\u003cli\u003ealter the food texture – grate, cook, finely chop or mash the food\u003c\/li\u003e\n\u003cli\u003eremove the high-risk parts of the food – peel off the skin or remove the strong fibres\u003c\/li\u003e\n\u003cli\u003eavoid giving small hard foods, such as whole nuts and large seeds until children are at least 5 years old.\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003cp\u003e* Compressible foods are those that can squash down into the shape of the child’s throat and get stuck there.\u003c\/p\u003e\n\u003cp\u003e\u003cstrong\u003eParents and caregivers need to learn choking first aid and CPR.\u003c\/strong\u003e\u003c\/p\u003e\n\u003cp\u003eFor information on choking first aid and cardiopulmonary resuscitation (CPR), see your \u003ca href=\"\/resource\/well-childtamariki-ora-health-book\" target=\"_blank\"\u003eWell Child Tamariki Ora Health Book\u003c\/a\u003e or the \u003ca href=\"http:\/\/www.health.govt.nz\/\" target=\"_blank\"\u003eMinistry of Health website\u003c\/a\u003e.\u003c\/p\u003e\n\u003ch2\u003eStart healthy eating habits from an early age\u003c\/h2\u003e\n\u003ch3\u003eHow much food should I offer my baby?\u003c\/h3\u003e\n\u003cp\u003eAll babies are different. Watch for signs of being full – some babies turn their heads away. As your baby becomes more active, you will need to offer small amounts of food often.\u003c\/p\u003e\n\u003ch3\u003eMy toddler seems to eat less than she did as a baby. Is that usual?\u003c\/h3\u003e\n\u003cp\u003eYes. In their first year, babies grow very quickly and they need a lot of food. They don’t grow quite so quickly in the second year, so some days they may eat a bit less.\u003c\/p\u003e\n\u003ch3\u003eWe use low-fat milk. Is that OK for my toddler?\u003c\/h3\u003e\n\u003cp\u003eToddlers should have whole-fat milk (dark blue lid) until they are 2 years old. Then you can gradually replace it with reduced-fat milk. Toddlers may still be having breastmilk as well.\u003c\/p\u003e\n\u003ch3\u003eMy children won’t eat vegetables.\u003c\/h3\u003e\n\u003cp\u003eDon’t worry – it’s very common, especially as toddlers get older. Keep offering a variety of vegetables so they can get used to a range of tastes. Try presenting the food differently by using different cooking methods or textures. For example, try offering raw, grated vegetables as an alternative.\u003c\/p\u003e\n\u003ch3\u003eIs it true that toddlers should not have breads with whole grains or large seeds?\u003c\/h3\u003e\n\u003cp\u003eWholemeal bread is a healthy choice for toddlers. Bread with whole grains is better for older toddlers who can chew and grind their food well. Avoid bread with large seeds.\u003c\/p\u003e\n\u003ch3\u003eCan my baby eat the vegetables cooked for the family dinner?\u003c\/h3\u003e\n\u003cp\u003eBabies and toddlers do not need salt added to their their food. If you use salt when you cook the family's vegetables, cook all of the vegetables without salt, remove your baby's meal and then add salt to the vegetables for the rest of the family.\u003c\/p\u003e\n\u003ch3\u003eMy baby seems to like sweet foods best.\u003c\/h3\u003e\n\u003cp\u003eHealthy habits begin early, and we can encourage children to like fresh plain foods. Offer water instead of sweet drinks and don’t add sugar or honey to fruit or cereals.\u003c\/p\u003e\n\u003ch3\u003eWhy does my toddler need to eat iron-rich foods?\u003c\/h3\u003e\n\u003cp\u003eIron is especially important to keep blood and brain cells healthy. Iron helps children to learn. Lean meat, chicken and fish contain lots of iron, and vegetables and fruit help the body to absorb the iron. Don’t give children tea to drink, as it contains substances that stop iron from being absorbed.\u003c\/p\u003e\n\u003cp\u003eGive toddlers three small meals a day using lots of different foods. They also need small healthy snacks between meals, and milk – around 350 ml of cow's milk a day is plenty for toddlers.\u003c\/p\u003e\n\u003ch3\u003eShould babies and toddlers have extra vitamins?\u003c\/h3\u003e\n\u003cp\u003eWith the exception of vitamin D, babies and toddlers can get all the vitamins they need from food. Each day, toddlers should be offered a variety of foods from each of these groups:\u003c\/p\u003e\n\u003cul\u003e\n\u003cli\u003evegetables and fruit\u003c\/li\u003e\n\u003cli\u003ebreads and cereals\u003c\/li\u003e\n\u003cli\u003emilk and milk products\u003c\/li\u003e\n\u003cli\u003elean meat, chicken, eggs, and cooked dried peas, beans and lentils.\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003ch3\u003eVitamin D\u003c\/h3\u003e\n\u003cp\u003eVitamin D is important for bone health. A lack of vitamin D can lead to seizures, soft bones \u003cstrong\u003e(\u003c\/strong\u003erickets\u003cstrong\u003e)\u003c\/strong\u003e, and arm and leg pain. In New Zealand, we make most of our vitamin D from exposing skin to sunlight. A small amount comes from foods such as oily fish \u003cstrong\u003e(\u003c\/strong\u003eeg, sardines, salmon and trout\u003cstrong\u003e)\u003c\/strong\u003e, fortified foods \u003cstrong\u003e(\u003c\/strong\u003eeg, some margarines, milk, and yoghurts\u003cstrong\u003e)\u003c\/strong\u003e, eggs, and liver.\u003c\/p\u003e\n\u003cp\u003eBabies can’t safely get the vitamin D they need from the sun. Their skin is very sensitive and they should not be left in direct sunlight.\u003c\/p\u003e\n\u003cp\u003eToddlers need some time in the sun to get enough vitamin D. The amount of time depends on many factors, including season, time of day and skin colour.\u003c\/p\u003e\n\u003cp\u003eSome babies and toddlers are more likely to have low vitamin D levels. This includes breastfed babies who are naturally dark skinned, or who have mothers who are vitamin D deficient, or have other family members who have had rickets. Some premature babies are also at risk. Toddlers who are naturally dark skinned are more at risk. If you are concerned, talk to your doctor or Well Child nurse. They may recommend vitamin D supplements for your baby or toddler.\u003c\/p\u003e\n\u003ch2\u003eSun safety\u003c\/h2\u003e\n\u003cp\u003eWhile outdoors, babies and toddlers need to wear a wide- brimmed hat and loose-fitting clothing that covers as much of the skin as possible. Sunglasses are a good idea. Sunburn should always be prevented. Use sunscreen (SPF 30) with babies only if their skin cannot be covered with clothing.\u003c\/p\u003e\n\u003ch4\u003eSeptember to April (including the daylight saving months)\u003c\/h4\u003e\n\u003cul\u003e\n\u003cli\u003eKeep babies out of direct sun.\u003c\/li\u003e\n\u003cli\u003eToddlers are likely to receive enough vitamin D from sunlight if they are outdoors for short periods before 10 am and after 4 pm.\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003ch4\u003eMay to August (the cooler months)\u003c\/h4\u003e\n\u003cul\u003e\n\u003cli\u003eIn winter, it is generally safe and advisable for babies and toddlers to spend some time in the sun.\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003ch2\u003eMeal ideas for babies 8–12 months\u003c\/h2\u003e\n\u003ch4\u003eBreakfast\u003c\/h4\u003e\n\u003cul\u003e\n\u003cli\u003ePorridge (with breast milk or formula), and stewed apple \u003cstrong\u003eor\u003c\/strong\u003e\n\u003c\/li\u003e\n\u003cli\u003eYoghurt with soft chopped fruit \u003cstrong\u003eor\u003c\/strong\u003e\n\u003c\/li\u003e\n\u003cli\u003eToast fingers with a little butter or margarine and mashed banana \u003cstrong\u003eor\u003c\/strong\u003e\n\u003c\/li\u003e\n\u003cli\u003eA serving of bought baby food\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003ch4\u003eLunch\u003c\/h4\u003e\n\u003cul\u003e\n\u003cli\u003eToast fingers with grilled grated cheese and yeast-based spread \u003cstrong\u003eor\u003c\/strong\u003e\n\u003c\/li\u003e\n\u003cli\u003eMashed potato with minced or finely chopped meat, chicken or grated cheese \u003cstrong\u003eor\u003c\/strong\u003e\n\u003c\/li\u003e\n\u003cli\u003eChopped well-cooked pasta with mashed vegetables and mashed cooked legumes* \u003cstrong\u003eor\u003c\/strong\u003e\n\u003c\/li\u003e\n\u003cli\u003eA serving of bought baby food\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003ch4\u003eDinner\u003c\/h4\u003e\n\u003cul\u003e\n\u003cli\u003eMinced or finely chopped beef, lamb or chicken, or mashed cooked legumes*, \u003cstrong\u003ewith\u003c\/strong\u003e\n\u003c\/li\u003e\n\u003cli\u003emashed kūmara, potato, pumpkin, taro or yam or\u003c\/li\u003e\n\u003cli\u003erice and mashed vegetables\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003cp\u003e\u003cstrong\u003eor\u003c\/strong\u003e\u003c\/p\u003e\n\u003cul\u003e\n\u003cli\u003eA serving of bought baby food\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003ch4\u003eDrinks and snacks\u003c\/h4\u003e\n\u003cp\u003eBetween meals, offer milk (breast or formula) and small healthy snacks\u003c\/p\u003e\n\u003cul\u003e\n\u003cli\u003ePieces of soft ripe fruit (eg, kiwifruit, orange, apricot)\u003c\/li\u003e\n\u003cli\u003eToast fingers with mashed avocado or cooked grated cheese\u003c\/li\u003e\n\u003cli\u003eGrated raw carrot or apple\u003c\/li\u003e\n\u003cli\u003ePuffed crispbread\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003cp\u003e* Legumes include dried peas, beans or lentils.\u003c\/p\u003e\n\u003ch2\u003eMeal ideas for toddlers 1–2 years\u003c\/h2\u003e\n\u003ch4\u003eBreakfast\u003c\/h4\u003e\n\u003cul\u003e\n\u003cli\u003eBreakfast cereal with milk and chopped ripe banana, \u003cstrong\u003eor\u003c\/strong\u003e\n\u003c\/li\u003e\n\u003cli\u003eWholemeal toast with a little margarine and peanut butter or yeast- based spread\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003ch4\u003eLunch\u003c\/h4\u003e\n\u003cul\u003e\n\u003cli\u003eWholemeal sandwich quarters with finely chopped lettuce and mashed boiled egg (or grated cheese)\u003cstrong\u003e or\u003c\/strong\u003e\n\u003c\/li\u003e\n\u003cli\u003eBaked beans on toast \u003cstrong\u003eor\u003c\/strong\u003e\n\u003c\/li\u003e\n\u003cli\u003eMacaroni cheese \u003cstrong\u003eor\u003c\/strong\u003e\n\u003c\/li\u003e\n\u003cli\u003eScrambled egg with toast\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003cp\u003eAfter lunch, serve pieces of soft ripe fruit and a drink of milk\u003c\/p\u003e\n\u003ch4\u003eDinner\u003c\/h4\u003e\n\u003cul\u003e\n\u003cli\u003eFinely chopped lean meat, chicken or fish, and soft cooked vegetables \u003cstrong\u003ewith\u003c\/strong\u003e\n\u003c\/li\u003e\n\u003cli\u003emashed potato, kūmara or taro, \u003cstrong\u003eor\u003c\/strong\u003e\n\u003c\/li\u003e\n\u003cli\u003erice or pasta\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003cp\u003eIf needed, serve yoghurt, custard, or fresh stewed or canned chopped fruit for dessert.\u003c\/p\u003e\n\u003ch4\u003eDrinks and snacks\u003c\/h4\u003e\n\u003cp\u003eBetween meals, offer water, milk and healthy snacks\u003c\/p\u003e\n\u003cul\u003e\n\u003cli\u003ePuffed crispbread with a thin scrape of smooth peanut butter\u003c\/li\u003e\n\u003cli\u003eHalf a banana\u003c\/li\u003e\n\u003cli\u003eGrated or thin slices of cheese\u003c\/li\u003e\n\u003cli\u003eYoghurt\u003c\/li\u003e\n\u003cli\u003eCarrot, apple or celery – grated or cooked until soft\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003ch2\u003eFor more information\u003c\/h2\u003e\n\u003ch3\u003eTalk to:\u003c\/h3\u003e\n\u003cul\u003e\n\u003cli\u003e\u003cstrong\u003ethe doctor or nurse who sees your baby\u003c\/strong\u003e\u003c\/li\u003e\n\u003cli\u003eWell Child nurse\u003c\/li\u003e\n\u003cli\u003efamily doctor and practice nurse\u003c\/li\u003e\n\u003cli\u003emidwife\u003c\/li\u003e\n\u003cli\u003echild health nurse at community clinic or Tipu Ora\u003c\/li\u003e\n\u003cli\u003epaediatrician\u003c\/li\u003e\n\u003cli\u003elactation consultant\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003ch4\u003eOther groups in the community\u003c\/h4\u003e\n\u003cul\u003e\n\u003cli\u003ePlunket Family Centres\u003c\/li\u003e\n\u003cli\u003emarae-based health services\u003c\/li\u003e\n\u003cli\u003eTipu Ora\u003c\/li\u003e\n\u003cli\u003eLa Leche League\u003c\/li\u003e\n\u003cli\u003ekōhanga reo\u003c\/li\u003e\n\u003cli\u003eParents’ Centres NZ Inc\u003c\/li\u003e\n\u003cli\u003eMultiple Birth Association\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003ch4\u003eCommunity health workers\u003c\/h4\u003e\n\u003cul\u003e\n\u003cli\u003ecommunity health services or your local public health service\u003c\/li\u003e\n\u003cli\u003edietitian in community or private practice\u003c\/li\u003e\n\u003cli\u003eMāori or Pacific health workers\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003ch3\u003eYou can also get telephone help from:\u003c\/h3\u003e\n\u003cul\u003e\n\u003cli\u003eHealthline 0800 611 116\u003c\/li\u003e\n\u003cli\u003ePlunketLine 0800 933 922\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003ch3\u003eVisit these websites:\u003c\/h3\u003e\n\u003cul\u003e\n\u003cli\u003e\u003ca href=\"http:\/\/www.health.govt.nz\/\" target=\"_blank\"\u003eMinistry of Health\u003c\/a\u003e\u003c\/li\u003e\n\u003cli\u003e\u003ca href=\"http:\/\/www.healthed.govt.nz\/\" target=\"_blank\"\u003eHealth education resources \u003c\/a\u003e\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003cp\u003eThe Ministry of Health acknowledges the contribution of Loraine Hamm, Speech Language Therapist, in the development of this resource.\u003c\/p\u003e\n\u003cp\u003e \u003c\/p\u003e\n\u003cp\u003eISBN 978-0-478-41115-7 \u003cstrong\u003e(\u003c\/strong\u003eprint\u003cstrong\u003e) \u003c\/strong\u003e978-0-478-41116-4 \u003cstrong\u003e(\u003c\/strong\u003eonline\u003cstrong\u003e)\u003c\/strong\u003e\u003c\/p\u003e","brand":"HealthEd","offers":[{"title":"Default Title","offer_id":40515553034430,"sku":"HE1521","price":0.0,"currency_code":"NZD","in_stock":true}],"thumbnail_url":"\/\/cdn.shopify.com\/s\/files\/1\/0102\/6916\/3582\/products\/HE1521_Eating_for_healthy_babies_and_toddlers_0.pdf_93816d3c-e15b-42ce-9d5f-daf02c6b28c6.png?v=1630275081"},{"product_id":"behind-the-hype-carbohydrates-npa042","title":"Behind the hype: Carbohydrates - NPA042","description":"\u003ch2\u003eBehind the hype: Carbohydrates\u003c\/h2\u003e\n\u003ch3\u003eIn a nutshell\u003c\/h3\u003e\n\u003cul\u003e\n\u003cli\u003e\n\u003cp\u003eCarbohydrates are essential for good health because they provide the main source of energy for the body and brain.\u003c\/p\u003e\n\u003c\/li\u003e\n\u003cli\u003e\n\u003cp\u003eEat carbohydrates with a higher fibre content, such as wholegrain breads, rolled oats or wheat biscuits rather than lower fibre carbohydrates, such as white bread or puffed wheat.\u003c\/p\u003e\n\u003c\/li\u003e\n\u003cli\u003e\n\u003cp\u003eEat at least five servings of fruits and vegetables every day.\u003c\/p\u003e\n\u003c\/li\u003e\n\u003cli\u003e\n\u003cp\u003eAvoid energy-dense foods that are high in sugar and fat such as soft drinks, lollies, cakes, biscuits and sweetened breakfast cereals.\u003c\/p\u003e\n\u003c\/li\u003e\n\u003cli\u003e\n\u003cp\u003eAll fruit juices and fruit drinks contain lots of sugar – even those labelled as pure fruit juice. Restrict consumption of these beverages.\u003c\/p\u003e\n\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003ch2\u003eWhy is this an issue?\u003c\/h2\u003e\n\u003cp\u003ePopular media suggests we should cut carbohydrates from our diets. This opinion is often based on suggestions that eating carbohydrates provides excess energy to the diet and contributes to weight gain.\u003c\/p\u003e\n\u003ch2\u003eWhat are carbohydrates?\u003c\/h2\u003e\n\u003cp\u003eCarbohydrates are organic compounds naturally occurring in many foods, including fruits, vegetables, breads, cereals, pasta and rice. Carbohydrates are classified according to their chemical forms. Polysaccharides (previously classified as complex carbohydrates) include starch and fibre and are found in fruits, vegetables and wholegrain cereals.\u003c\/p\u003e\n\u003cp\u003eSugars (previously classified as simple carbohydrates) occur naturally in foods such as fruits, honey and milk. Fruits are also a source of vitamins so should be eaten every day. The word ‘sugar’ usually refers to refined table sugar (sucrose), but there are many other types of sugar eg, lactose, fructose, maltose and glucose. Sugars can be added to foods in many other forms, such as molasses, glucose, dextrose, brown sugar, fruit purees, honey, golden syrup, palm sugar or corn syrup. Look out for these on food labels.\u003c\/p\u003e\n\u003cp\u003eDietary guidelines do not recommend limiting sugars such as those in fruit and milk as these foods are not considered to have adverse health outcomes and provide other beneficial vitamins and nutrients. However, added sugars (ie, added by the cook, manufacturer or consumer) plus sugars concentrated in honey, syrups and fruit juices should be limited.\u003c\/p\u003e\n\u003ch2\u003eIs it important to eat carbohydrates?\u003c\/h2\u003e\n\u003cp\u003eCarbohydrates are essential for good health because they provide the main source of energy for the body, particularly the brain as it needs glucose from carbohydrates to function.\u003c\/p\u003e\n\u003cp\u003eFoods that contain polysaccharides usually contain other beneficial nutrients, such as vitamins, minerals and antioxidants. Avoiding these foods puts you at risk of nutrient deficiencies. However, because carbohydrates provide energy they can contribute to weight gain when too much is eaten.\u003c\/p\u003e\n\u003ch2\u003eWhat about carbohydrates and weight?\u003c\/h2\u003e\n\u003cp\u003eTo lose weight, you need to use more energy than you eat from foods and beverages (this creates an energy deficit). Therefore, you need to increase the amount of energy used through being physically active and\/or eat less.\u003c\/p\u003e\n\u003cp\u003eLong term studies of low-carbohydrate, high-fat, or high-protein diets have shown weight loss can occur. However, this weight loss is due to a sustained energy deficit rather than to lower or higher amounts of protein, fat or carbohydrate. There is no long-term evidence that any particular diet is better than another for weight loss.\u003c\/p\u003e\n\u003cp\u003eThe key to successful weight loss and weight management is long-term sustainable lifestyle change. Highly restrictive diets are not sustainable long term and, therefore, weight loss is not maintained.\u003c\/p\u003e\n\u003cp\u003eThe best ways to lose weight and maintain a healthy weight are to:\u003c\/p\u003e\n\u003cul\u003e\n\u003cli\u003edevelop healthy eating habits such as reducing portion sizes, eating plenty of low-energy vegetables (such as leafy greens, carrots, etc), eating wholegrain high-fibre foods, and cutting down on alcohol and energy-dense foods\u003c\/li\u003e\n\u003cli\u003efind ways to fit more activity into your day, every day.\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003cp\u003eThis resource is for \u003cstrong\u003edigital download only\u003c\/strong\u003e. \u003c\/p\u003e","brand":"HealthEd","offers":[{"title":"Default Title","offer_id":43878833062116,"sku":"NPA042","price":0.0,"currency_code":"NZD","in_stock":true}],"thumbnail_url":"\/\/cdn.shopify.com\/s\/files\/1\/0102\/6916\/3582\/products\/NPA042thumbnail.jpg?v=1681879511"},{"product_id":"behind-the-hype-sports-drinks-npa047","title":"Behind the hype: Sports drinks - NPA047","description":"\u003ch2 class=\"level-two-heading\"\u003eIn a nutshell\u003cbr\u003e\n\u003c\/h2\u003e\n\u003cul\u003e\n\u003cli\u003eSports drinks are not necessary. Water is the best choice before, during and after most physical activity.\u003cbr\u003e\n\u003c\/li\u003e\n\u003cli\u003eMany sports drinks contain sugar and energy similar to other sugar-sweetened drinks, so they can cause weight gain and tooth decay.\u003c\/li\u003e\n\u003cli\u003eMost people participating in physical activity will not have additional nutrition or fluid-related requirements other than the Eating and Activity Guidelines for New Zealand Adults.\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003ch2 class=\"level-two-heading\"\u003eWhat are sports drinks?\u003c\/h2\u003e\n\u003cp\u003eSports drinks were designed for use by endurance athletes as a convenient way to replace fluid, glucose and electrolytes (such as sodium, potassium and magnesium) lost during endurance activity \u003csup\u003e1\u003c\/sup\u003e. Sports drinks usually contain water, sugar (although sugar-free alternatives are available), sodium, potassium, artificial colours and flavours.\u003c\/p\u003e\n\u003ch2 class=\"level-two-heading\"\u003eWhy is this an issue?\u003c\/h2\u003e\n\u003cp\u003eSports drinks can be a concentrated source of sugar and energy. Depending on the brand, some contain up to 22.4 grams of sugar per 250ml\u003csup\u003e2\u003c\/sup\u003e. Sports drinks are often sold in large sizes so can contribute significant amounts of energy to the diet. For example, a 750ml bottle of sports drink may contain 67 grams (16 teaspoons) of sugar\u003csup\u003e2\u003c\/sup\u003e. \u003c\/p\u003e\n\u003cp\u003eSugary drinks are a main source of sugar for New Zealand adults and children\u003csup\u003e3,4\u003c\/sup\u003e. Consumption of sugary drinks is associated with tooth decay, increased risk of unhealthy weight gain, type 2 diabetes and gout\u003csup\u003e3\u003c\/sup\u003e. Sports drinks also add unnecessary sodium to the diet. High intake of sodium is associated with elevated blood pressure, a risk factor for cardiovascular disease and stroke\u003csup\u003e5\u003c\/sup\u003e. Estimates suggest sodium consumption in New Zealand exceeds dietary recommendations\u003csup\u003e4\u003c\/sup\u003e.\u003c\/p\u003e\n\u003cp\u003eWhile sports drinks are marketed for those playing sport, most people do not exercise enough to burn the energy in one sports drink, or need to replace lost electrolytes. For most people drinking water before, during or after activity provides sufficient hydration.\u003c\/p\u003e\n\u003ch2 class=\"level-two-heading\"\u003eWhat is the best choice of drink for my activity?\u003cbr\u003e\n\u003c\/h2\u003e\n\u003cp\u003eWater is the best choice before, during and after most physical activities. Some examples are given below.\u003c\/p\u003e\n\u003ctable\u003e\n\u003ctbody\u003e\n\u003ctr\u003e\n\u003ctd width=\"161\"\u003e\n\u003ch3\u003eActivity\u003c\/h3\u003e\n\u003c\/td\u003e\n\u003ctd width=\"82\"\u003e\n\u003ch3\u003eBest drink choice?\u003c\/h3\u003e\n\u003c\/td\u003e\n\u003ctd width=\"228\"\u003e\n\u003ch3\u003eAdvice\u003c\/h3\u003e\n\u003c\/td\u003e\n\u003c\/tr\u003e\n\u003ctr\u003e\n\u003ctd width=\"161\"\u003e\n\u003cp\u003e15-year-old boy playing cricket – both fielding and batting\u003c\/p\u003e\n\u003c\/td\u003e\n\u003ctd width=\"82\"\u003e\n\u003cp\u003eWater\u003c\/p\u003e\n\u003c\/td\u003e\n\u003ctd width=\"228\"\u003e\n\u003cp\u003eDrink water regularly throughout the game. Although cricket games can last for several hours, the activity is not continuous or of high intensity.\u003c\/p\u003e\n\u003c\/td\u003e\n\u003c\/tr\u003e\n\u003ctr\u003e\n\u003ctd width=\"161\"\u003e\n\u003cp\u003eGym session for about an hour – mix of cardio and weights (adult female)\u003c\/p\u003e\n\u003c\/td\u003e\n\u003ctd width=\"82\"\u003e\n\u003cp\u003eWater\u003c\/p\u003e\n\u003c\/td\u003e\n\u003ctd width=\"228\"\u003e\n\u003cp\u003eDrink water before, during and after the workout to replace fluid lost as sweat.\u003c\/p\u003e\n\u003c\/td\u003e\n\u003c\/tr\u003e\n\u003ctr\u003e\n\u003ctd width=\"161\"\u003e\n\u003cp\u003e3-hour bike ride (adult male)\u003c\/p\u003e\n\u003c\/td\u003e\n\u003ctd width=\"82\"\u003e\n\u003cp\u003eWater\u003c\/p\u003e\n\u003c\/td\u003e\n\u003ctd width=\"228\"\u003e\n\u003cp\u003eDrink water before, during and after to avoid dehydration. Even on a three-hour bike ride, sports drinks are not needed. Water provides sufficient hydration and regular snacks (such as bananas) can help meet energy requirements.\u003c\/p\u003e\n\u003c\/td\u003e\n\u003c\/tr\u003e\n\u003ctr\u003e\n\u003ctd width=\"161\"\u003e\n\u003cp\u003eAdult female running with friends – medium to fast pace for 40 minutes\u003c\/p\u003e\n\u003c\/td\u003e\n\u003ctd width=\"82\"\u003e\n\u003cp\u003eWater\u003c\/p\u003e\n\u003c\/td\u003e\n\u003ctd width=\"228\"\u003e\n\u003cp\u003eDrink water before and after the workout to replace fluid lost as sweat.\u003c\/p\u003e\n\u003c\/td\u003e\n\u003c\/tr\u003e\n\u003ctr\u003e\n\u003ctd width=\"161\"\u003e\n\u003cp\u003ePrimary school-aged girl playing netball or rugby in the weekend for age-group rep team\u003c\/p\u003e\n\u003c\/td\u003e\n\u003ctd width=\"82\"\u003e\n\u003cp\u003eWater\u003c\/p\u003e\n\u003c\/td\u003e\n\u003ctd width=\"228\"\u003e\n\u003cp\u003eDrink water before, during (at half time) and after the game.\u003c\/p\u003e\n\u003c\/td\u003e\n\u003c\/tr\u003e\n\u003ctr\u003e\n\u003ctd width=\"161\"\u003e\n\u003cp\u003eLong, hot day at the beach and feeling really thirsty\u003c\/p\u003e\n\u003c\/td\u003e\n\u003ctd width=\"82\"\u003e\n\u003cp\u003eWater\u003c\/p\u003e\n\u003c\/td\u003e\n\u003ctd width=\"228\"\u003e\n\u003cp\u003eDrink water regularly throughout the day before you get thirsty.\u003c\/p\u003e\n\u003c\/td\u003e\n\u003c\/tr\u003e\n\u003c\/tbody\u003e\n\u003c\/table\u003e\n\u003cp\u003e\u003cbr\u003e\u003c\/p\u003e\n\u003ch2\u003eMore information\u003c\/h2\u003e\n\u003cp\u003e\u003ca href=\"http:\/\/health.govt.nz\/publication\/eating-and-activity-guidelines-new-zealand-adults\" title=\"Eating and activity guidelines\" data-mce-href=\"http:\/\/health.govt.nz\/publication\/eating-and-activity-guidelines-new-zealand-adults\" target=\"_blank\"\u003eThe Eating and Activity guidelines\u003c\/a\u003e\u003c\/p\u003e\n\u003cp\u003e\u003ca title=\"Healthy eating, active living\" href=\"\/products\/healthy-eating-active-living\" target=\"_blank\" data-mce-href=\"\/products\/healthy-eating-active-living\"\u003eHealthy eating, active living\u003c\/a\u003e has information on fluid intake\u003c\/p\u003e\n\u003cp\u003e\u003ca title=\"How much sugar are adults drinking?\" href=\"products\/how-much-sugar-are-adults-drinking-npa253\" target=\"_blank\" data-mce-href=\"products\/how-much-sugar-are-adults-drinking-npa253\"\u003eHow much sugar are adults drinking?\u003c\/a\u003e\u003c\/p\u003e\n\u003cp\u003e\u003ca title=\"How much sugar are children drinking?\" href=\"products\/how-much-sugar-do-you-drink\" target=\"_blank\" data-mce-href=\"products\/how-much-sugar-do-you-drink\"\u003eHow much sugar are children drinking?\u003c\/a\u003e\u003c\/p\u003e\n\u003cp\u003e \u003c\/p\u003e\n\u003ch2\u003eReferences\u003cbr\u003e\n\u003c\/h2\u003e\n\u003col\u003e\n\u003cli\u003eBurke I, Read S (1993). Dietary Supplements in sport. Sports Medicine 15(1) 43-65.\u003c\/li\u003e\n\u003cli\u003eThe New Zealand Institute for Plant and Food Research Ltd and the Ministry of Health (2014). The Concise New Zealand Food Composition Tables, 10th Edition. Retrieved from www.foodcomposition.co.nz\/concise-tables\u003c\/li\u003e\n\u003cli\u003eUniversity of Otago and Ministry of Health (2011). A Focus on Nutrition: Key Findings of the 2008\/09 New Zealand Adult Nutrition Survey. Wellington, Ministry of Health.\u003c\/li\u003e\n\u003cli\u003eMinistry of Health (2003). NZ Food NZ Children Key Results of the 2002 National Children’s Nutrition Survey Wellington Ministry of Health.\u003c\/li\u003e\n\u003cli\u003eNational Health and Medical Research Council (2006). Nutrient Reference Values for Australia and New Zealand Including Recommended Dietary Intakes. Canberra, Department of Health and Ageing.\u003c\/li\u003e\n\u003c\/ol\u003e\n\u003cp\u003e\u003cbr\u003e\u003c\/p\u003e\n\u003cp\u003e Code:NPA047\u003c\/p\u003e","brand":"HealthEd","offers":[{"title":"Default Title","offer_id":43897716146404,"sku":"NPA047","price":0.0,"currency_code":"NZD","in_stock":true}],"thumbnail_url":"\/\/cdn.shopify.com\/s\/files\/1\/0102\/6916\/3582\/products\/NPA047thumbnail.jpg?v=1681884293"},{"product_id":"behind-the-hype-salt-npa110","title":"Behind the hype: Salt - NPA110","description":"\u003ch2\u003eBehind the hype: Salt\u003c\/h2\u003e\n\u003ch3\u003eIn a nutshell\u003c\/h3\u003e\n\u003cul\u003e\n\u003cli\u003eToo much sodium in the diet increases blood pressure, even in children.\u003c\/li\u003e\n\u003cli\u003eHigh blood pressure is a strong risk factor for heart disease and stroke.\u003c\/li\u003e\n\u003cli\u003eMost New Zealanders eat more sodium (as salt) than they need.\u003c\/li\u003e\n\u003cli\u003eAbout 75% of the sodium in the diet comes from commercially prepared food.\u003c\/li\u003e\n\u003cli\u003eReduce sodium in your food by:\u003c\/li\u003e\n\u003cul\u003e\n\u003cli\u003echoosing fresh, unprocessed foods\u003c\/li\u003e\n\u003cli\u003echoosing lower salt processed foods - check the labels\u003c\/li\u003e\n\u003cli\u003eusing less salt at the table and in cooking. \u003c\/li\u003e\n\u003c\/ul\u003e\n\u003cli\u003eIf you use salt, choose iodised salt.\u003c\/li\u003e\n\u003cli\u003eAvoid adding salt to food for babies and toddlers.\u003c\/li\u003e\n\u003cli\u003eOffer children fresh unprocessed foods for meals and snacks, such as chopped fresh fruit and vegetables rather than salty processed snacks.\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003ch2\u003eWhy is this an issue?\u003c\/h2\u003e\n\u003cp\u003eNew Zealanders consume far more sodium from salt than the body needs. It is the sodium part of salt that is a risk for health. Diets high in sodium raise blood pressure, which increases the risk of heart disease and stroke.\u003c\/p\u003e\n\u003ch2\u003eWhere does salt come from in food?\u003c\/h2\u003e\n\u003cp\u003e75% comes from commercially prepared foods\u003c\/p\u003e\n\u003cp\u003e15% is added at the table or in cooking\u003c\/p\u003e\n\u003cp\u003e10% is found naturally in foods\u003c\/p\u003e\n\u003cp\u003eFoods that contribute the most salt to our diet are bread and processed meats (ham, bacon, sausages). Foods such as bread are a major source of sodium because they are eaten in relatively large amounts.\u003c\/p\u003e\n\u003cp\u003e \u003c\/p\u003e\n\u003ch2\u003eHow much is too much?\u003c\/h2\u003e\n\u003cp\u003eThe recommended upper level of intake is no more than 6 grams salt (2,300mg sodium) per day. This includes the amount ‘hidden’ in processed food and equates to about one teaspoon a day.\u003c\/p\u003e\n\u003ch3\u003eThe body uses sodium to:\u003c\/h3\u003e\n\u003cul\u003e\n\u003cli\u003eregulate water balance and body temperature\u003c\/li\u003e\n\u003cli\u003emaintain blood volume\u003c\/li\u003e\n\u003cli\u003ehelp muscles and nerves function.\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003ch2\u003eHow do we eat less salt?\u003c\/h2\u003e\n\u003cul\u003e\n\u003cli\u003eEat more vegetables and fruit, and less processed and ready-prepared foods.\u003c\/li\u003e\n\u003cli\u003eChoose lower salt foods by reading food labels. Salt is shown as sodium on the nutrition information panel.\u003c\/li\u003e\n\u003cli\u003eLook for ‘no added salt’, ‘unsalted’, and ‘reduced salt’ products.\u003c\/li\u003e\n\u003cli\u003eUse little or no salt in cooking and at the table – instead use herbs, spices, citrus fruit and vinegars for flavour.\u003c\/li\u003e\n\u003cli\u003eMake small reductions over time to let your taste buds adjust to less salt.\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003ch2\u003eTypes of salt\u003c\/h2\u003e\n\u003cp\u003eTable salt either comes from sea water or is mined from rock. Both types contain the same amount of sodium. Salt is sold in supermarkets in different sized crystals – fine granules, flakes and coarse larger crystals. Some forms of salt such as rock salt, or pink Himalayan salt, may be marketed as healthier versions. However, all of these forms of salt contain similar amounts of sodium and should only be used sparingly. Flavoured salt, such as herb salts, is simply salt with herbs added.\u003c\/p\u003e\n\u003ch2\u003eSalt and iodine\u003c\/h2\u003e\n\u003cp\u003eNew Zealand soil is naturally low in iodine and consequently this makes fruit, vegetables and cereal foods grown in New Zealand iodine poor. Iodine has been added to salt since the 1920s to prevent goitre (enlarged thyroid gland).\u003c\/p\u003e\n\u003cp\u003e\u003cstrong\u003eIf you are using salt at home, choose iodised salt.\u003c\/strong\u003e The salt used by food manufacturers is not usually iodised, which means most processed foods don’t contain iodine (the exception is most breads, which are required to be fortified with iodised salt).\u003c\/p\u003e\n\u003ch2\u003eMore information\u003c\/h2\u003e\n\u003ch3\u003eUseful websites\u003c\/h3\u003e\n\u003cp\u003e\u003ca href=\"http:\/\/www.heartfoundation.org.nz\" target=\"_blank\" title=\"Heart Foundation\" rel=\"noopener noreferrer\"\u003eHeart Foundation\u003c\/a\u003e\u003c\/p\u003e\n\u003cp\u003e\u003ca href=\"http:\/\/www.stroke.org.nz\/salt\" target=\"_blank\" title=\"Salt | Stroke Foundation\" rel=\"noopener noreferrer\"\u003eSalt | Stroke Foundation\u003c\/a\u003e\u003c\/p\u003e\n\u003cp\u003e\u003ca href=\"http:\/\/https:\/\/www.mpi.govt.nz\/food-safety-home\/nutrients-added-food\/sodium-added-to-food\/\" target=\"_blank\" title=\"Sodium added to food\" rel=\"noopener noreferrer\"\u003eSodium added to food | NZ Government\u003c\/a\u003e\u003cbr\u003e\u003c\/p\u003e\n\u003ch3\u003eReferences\u003c\/h3\u003e\n\u003cp\u003eMinistry of Health (2008). Food \u0026amp; Nutrition Guidelines for Healthy Infants and Toddlers (aged 0-2) A background paper 4th edition – Partially Revised December 2012. Wellington: Ministry of Health.\u003c\/p\u003e\n\u003cp\u003eMinistry of Health (2012). Food \u0026amp; Nutrition Guidelines for Healthy Children and Young People (aged 2-18 years). Wellington: Ministry of Health.\u003c\/p\u003e\n\u003cp\u003eHeart Foundation (2010). Reducing our sodium footprint: HeartSafe situation analysis. Accessed December 15, 2014 from www.heartfoundation.org.nz\/programmes-resources\/food-industry-and-hospitality\/heartsafe.\u003c\/p\u003e\n\u003cp\u003eNHMRC (2006). Nutrient Reference Values for Australia and New Zealand Including Recommended Dietary Intakes. Canberra: National Health and Medical Research Council; Wellington: Ministry of Health\u003c\/p\u003e\n\u003cp\u003e \u003c\/p\u003e\n\u003cp\u003eThis resource is for \u003cstrong\u003edigital download only\u003c\/strong\u003e. \u003c\/p\u003e","brand":"HealthEd","offers":[{"title":"Default Title","offer_id":43911268040932,"sku":"NPA110","price":0.0,"currency_code":"NZD","in_stock":true}],"thumbnail_url":"\/\/cdn.shopify.com\/s\/files\/1\/0102\/6916\/3582\/files\/NPA110thumbnail.jpg?v=1682648899"},{"product_id":"behind-the-hype-coconut-oil-npa115","title":"Behind the hype: Coconut oil - NPA115","description":"\u003ch2\u003eBehind the hype: Coconut oil\u003c\/h2\u003e\n\u003ch3\u003eIn a nutshell\u003c\/h3\u003e\n\u003cul\u003e\n\u003cli\u003eThere is a lot of misinformation about the benefits of coconut oil.\u003cbr\u003e\n\u003c\/li\u003e\n\u003cli\u003eCoconut oil is very high in saturated fat and diets high in saturated fat are known to increase the risk of heart disease.\u003c\/li\u003e\n\u003cli\u003eEvidence from a scientific review by the Heart Foundation \u003cspan style=\"text-decoration: underline;\" data-mce-style=\"text-decoration: underline;\"\u003edoes not\u003c\/span\u003e support the use of coconut oil in place of other unsaturated plant oils for cooking such as canola, sunflower and olive oil.\u003c\/li\u003e\n\u003cli\u003ePlant-based oils are healthier choices compared to coconut oil as your main cooking oil.\u003c\/li\u003e\n\u003cli\u003eCoconut cream is high in saturated fat, so only use it in small amounts, dilute with milk or water, or choose 'lite' canned coconut products.\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003ch2\u003eWhy is this an issue?\u003c\/h2\u003e\n\u003cp\u003eCoconut oil is widely promoted as a healthy oil with alleged multiple health benefits. These claims contradict heart health recommendations that coconut oil intake should be limited because it is very high in saturated fat (92%). Diets high in saturated fat increase the risk of heart disease.\u003c\/p\u003e\n\u003ch2\u003eWhere does coconut oil come from?\u003c\/h2\u003e\n\u003cp\u003eMost coconut oil is pressed from dried mature coconut. Virgin coconut oil is produced from heating the milk or cream pressed from fresh coconut flesh and separating the oil without further processing.\u003c\/p\u003e\n\u003ch2\u003eDo other coconut products contain coconut oil?\u003c\/h2\u003e\n\u003cp\u003eOther food products made from coconut such as coconut cream or milk, coconut flakes and desiccated coconut all contain coconut oil. Coconut cream or milk is the liquid produced from squeezing coconut flesh. Canned coconut cream contains around 18% fat (mostly saturated) with ‘lite’ varieties containing 8% fat. Desiccated coconut is 62% fat (mostly saturated) but high in fibre. Coconut water is the clear liquid inside a young coconut and has a very low fat content.\u003c\/p\u003e\n\u003ch2\u003eShould we change to coconut oil?\u003c\/h2\u003e\n\u003cp\u003eA recent scientific review by the Heart Foundation does not support the use of coconut oil in place of other plant oils that are lower in saturated fat. The review found that the health benefits of coconut oil claimed in marketing are not supported by sound scientific evidence. Much of the evidence used by product marketers is either from animal studies or from research on medium chain triglycerides. As coconut oil has a different chemical composition to medium chain triglycerides, this research is not applicable.\u003c\/p\u003e\n\u003cp\u003eThe review also found that there is limited evidence about the effects of coconut oil on the risk of heart disease. While coconut oil did not raise blood cholesterol levels as much as butter, it raised blood cholesterol more than unsaturated plant oils.\u003c\/p\u003e\n\u003ch2\u003eWhat about evidence from traditional Pacific diets?\u003c\/h2\u003e\n\u003cp\u003eLow levels of heart disease in traditional Pacific communities are often used as proof of the benefits of coconut oil. However, coconut oil was not widely consumed as part of a traditional diet in Pacific countries. It was more commonly used on the skin and hair rather than as a food. Coconut was eaten as coconut flesh and coconut milk or cream in\u003cbr\u003emeals together with seafood, vegetables and fruit. This eating pattern was also combined with an active lifestyle.\u003c\/p\u003e\n\u003ch2\u003eWhich oil to use?\u003c\/h2\u003e\n\u003cp\u003eChoose oils with more unsaturated fat (polyunsaturated and monounsaturated) and less saturated fat. Look for oils with more blue and green, and less red shading.\u003c\/p\u003e\n\u003cp\u003e\u003cimg alt=\"\" src=\"https:\/\/cdn.shopify.com\/s\/files\/1\/0102\/6916\/3582\/files\/NPA115chart_480x480.jpg?v=1683689178\"\u003e\u003c\/p\u003e\n\u003ch3\u003e\u003c\/h3\u003e\n\u003ch3\u003eReferences\u003c\/h3\u003e\n\u003cp\u003e \u003c\/p\u003e\n\u003cp\u003e\u003ca href=\"https:\/\/www.heartfoundation.org.nz\/wellbeing\/healthy-eating\/nutrition-facts\/is-butter-good-for-you\"\u003eIs Butter Good For You? | Nutrition Facts - Heart Foundation\u003c\/a\u003e\u003c\/p\u003e\n\u003cp\u003e\u003ca href=\"https:\/\/www.foodcomposition.co.nz\/foodfiles\/concise-tables\/\"\u003eConcise Tables - New Zealand Food Composition Database\u003c\/a\u003e\u003c\/p\u003e\n\u003cp\u003e\u003ca href=\"https:\/\/www.heartfoundation.org.nz\/wellbeing\/healthy-eating\/nutrition-facts\/is-coconut-healthy\"\u003eIs coconut good for you? - Heart Foundation\u003c\/a\u003e\u003c\/p\u003e\n\u003cp\u003eThis resource is for \u003cstrong\u003edigital download only\u003c\/strong\u003e. \u003c\/p\u003e","brand":"HealthEd","offers":[{"title":"Default Title","offer_id":43911460290788,"sku":"NPA115","price":0.0,"currency_code":"NZD","in_stock":true}],"thumbnail_url":"\/\/cdn.shopify.com\/s\/files\/1\/0102\/6916\/3582\/files\/NPA115thumbnail.jpg?v=1682656750"},{"product_id":"behind-the-hype-sweeteners-npa128","title":"Behind the hype: Sweeteners - NPA128","description":"\u003ch2\u003eBehind the hype: Sweeteners\u003c\/h2\u003e\n\u003ch3\u003eIn a nutshell\u003c\/h3\u003e\n\u003cul\u003e\n\u003cli\u003e\n\u003cp\u003eIntense sweeteners are used to replace sugar in foods, providing sweetness with little or no energy.\u003c\/p\u003e\n\u003c\/li\u003e\n\u003cli\u003e\n\u003cp\u003eUse of intense sweeteners in food in New Zealand is controlled by the Food Standards Australia New Zealand (FSANZ).\u003c\/p\u003e\n\u003c\/li\u003e\n\u003cli\u003e\n\u003cp\u003eLatest evidence shows intense sweeteners are safe for most people.\u003c\/p\u003e\n\u003c\/li\u003e\n\u003cli\u003e\n\u003cp\u003eChildren and young people should limit consumption of intensely sweetened drinks (especially between meals) to prevent damage to teeth caused by the acid in some of these drinks.\u003c\/p\u003e\n\u003c\/li\u003e\n\u003cli\u003e\n\u003cp\u003eTo reduce the sugar content of your diet and for overall good health:\u003c\/p\u003e\n\u003c\/li\u003e\n\u003cul\u003e\n\u003cli\u003echoose foods and drinks that are minimally processed\u003c\/li\u003e\n\u003cli\u003echeck nutrition labels on food packaging for sugar content and switch to lower sugar products – as a guide, 4g sugar equals 1 teaspoon of sugar\u003c\/li\u003e\n\u003cli\u003egradually reduce the amount to sugar added to foods and beverages to allow time for taste buds to adjust\u003c\/li\u003e\n\u003cli\u003edrink water or reduced or low-fat milk instead of sugar-sweetened beverages.\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003c\/ul\u003e\n\u003ch2\u003eWhy is this an issue?\u003c\/h2\u003e\n\u003cp\u003eHealthy eating guidelines recommend limiting the amount of sugar added to foods and beverages because it contributes to excess energy intake and dental decay. Foods sweetened with artificial or intense sweeteners are lower in sugar and energy, so provide a choice for people to reduce their sugar and energy (kilojoule) consumption. While the safety of some sweeteners has been debated over the years, current evidence shows artificial or intense sweeteners are safe for most people.\u003c\/p\u003e\n\u003ch2\u003eWhat are artificial or intense sweeteners?\u003c\/h2\u003e\n\u003cp\u003eThey are ingredients that are considerably sweeter than sugar, and are added to food in small amounts to replace sugar. This reduces the energy content of the food.\u003c\/p\u003e\n\u003cp\u003eThe range of permitted sweeteners has recently been broadened to include steviol glycosides, a plant-based sweetener from stevia leaves.\u003c\/p\u003e\n\u003ch2\u003eWhere are they commonly found?\u003cbr\u003e\n\u003c\/h2\u003e\n\u003cp\u003eFoods sold as diet, sugar-free or low-joule commonly contain an intense sweetener. These include soft drinks, confectionery, jams, dairy products and canned fruit. Some intense sweeteners are sold as sugar substitutes for baking as well as for tea and coffee.\u003c\/p\u003e\n\u003ch2\u003eWhy are they used?\u003c\/h2\u003e\n\u003cp\u003eThe main benefit of adding intense sweeteners to food instead of sugar is to reduce sugar and energy content. This can be helpful for people trying to reduce their sugar and energy intakes.\u003c\/p\u003e\n\u003cp\u003eHere is a comparison of the energy and sugar content of canned peaches using different sweeteners.\u003c\/p\u003e\n\u003ctable\u003e\n\u003ctbody\u003e\n\u003ctr\u003e\n\u003ctd\u003e\n\u003cp\u003e\u003cstrong\u003eCanned peaches (100g)\u003c\/strong\u003e\u003c\/p\u003e\n\u003c\/td\u003e\n\u003ctd\u003e\n\u003cp\u003e\u003cstrong\u003eEnergy (kilojoules)\u003c\/strong\u003e\u003c\/p\u003e\n\u003c\/td\u003e\n\u003ctd\u003e\n\u003cp\u003e\u003cstrong\u003eSugar (grams)\u003c\/strong\u003e\u003c\/p\u003e\n\u003c\/td\u003e\n\u003ctd\u003e\n\u003cp\u003e\u003cstrong\u003eTeaspoons of sugar\u003c\/strong\u003e\u003c\/p\u003e\n\u003c\/td\u003e\n\u003c\/tr\u003e\n\u003ctr\u003e\n\u003ctd\u003e\n\u003cp\u003ein syrup\u003c\/p\u003e\n\u003c\/td\u003e\n\u003ctd\u003e\n\u003cp\u003e289\u003c\/p\u003e\n\u003c\/td\u003e\n\u003ctd\u003e\n\u003cp\u003e16\u003c\/p\u003e\n\u003c\/td\u003e\n\u003ctd\u003e\n\u003cp\u003e4\u003c\/p\u003e\n\u003c\/td\u003e\n\u003c\/tr\u003e\n\u003ctr\u003e\n\u003ctd\u003e\n\u003cp\u003ein juice\u003c\/p\u003e\n\u003c\/td\u003e\n\u003ctd\u003e\n\u003cp\u003e175\u003c\/p\u003e\n\u003c\/td\u003e\n\u003ctd\u003e\n\u003cp\u003e9\u003c\/p\u003e\n\u003c\/td\u003e\n\u003ctd\u003e\n\u003cp\u003e2\u003c\/p\u003e\n\u003c\/td\u003e\n\u003c\/tr\u003e\n\u003ctr\u003e\n\u003ctd\u003e\n\u003cp\u003elight (intense sweetener)\u003c\/p\u003e\n\u003c\/td\u003e\n\u003ctd\u003e\n\u003cp\u003e85\u003c\/p\u003e\n\u003c\/td\u003e\n\u003ctd\u003e\n\u003cp\u003e4\u003c\/p\u003e\n\u003c\/td\u003e\n\u003ctd\u003e\n\u003cp\u003e1\u003c\/p\u003e\n\u003c\/td\u003e\n\u003c\/tr\u003e\n\u003c\/tbody\u003e\n\u003c\/table\u003e\n\u003cp\u003e \u003c\/p\u003e\n\u003cp\u003eIt is important to note that some diet drinks, while low in sugar or sugar-free, are acidic and can damage teeth. It is recommended these drinks are only consumed occasionally and included as part of a meal rather than consumed between meals.\u003c\/p\u003e\n\u003ch2\u003eWho controls their use in food?\u003c\/h2\u003e\n\u003cp\u003eIntense sweeteners are classified as food additives under the Australia New Zealand Food Standards Code, which are the regulations governing the safety of food sold in New Zealand. These regulations limit the amounts and types of sweeteners permitted in foods and the foods manufacturers can add sweeteners to.\u003c\/p\u003e\n\u003ch2\u003eAre they safe?\u003c\/h2\u003e\n\u003cp\u003eAll food ingredients, including intense sweeteners, undergo a risk assessment before being approved for use by Food Standards Australia New Zealand (FSANZ). In addition, intakes in the population are routinely monitored. Recent research shows the amount consumed is below the acceptable levels set internationally.\u003c\/p\u003e\n\u003ch5\u003eReferences\u003c\/h5\u003e\n\u003cp\u003ewww.mpi.govt.nz\/food-safety\/food-safety-for-consumers\/whats-in-our-food-2\/food-additives\/intense-sweeteners\/\u003c\/p\u003e\n\u003cp\u003eMinistry of Health (2012). Food \u0026amp; Nutrition Guidelines for Healthy Children and Young People (aged 2-18years). Ministry of Health: Wellington.\u003c\/p\u003e\n\u003cp\u003eThis resource is for \u003cstrong\u003edigital download only\u003c\/strong\u003e. \u003c\/p\u003e","brand":"HealthEd","offers":[{"title":"Default Title","offer_id":43949769261284,"sku":"NPA128","price":0.0,"currency_code":"NZD","in_stock":true}],"thumbnail_url":"\/\/cdn.shopify.com\/s\/files\/1\/0102\/6916\/3582\/files\/NPA128thumbnail.jpg?v=1684985877"},{"product_id":"behind-the-hype-high-protein-supplements-npa129","title":"Behind the hype: High protein supplements - NPA129","description":"\u003ch2\u003eBehind the hype: High protein supplements\u003c\/h2\u003e\n\u003ch3\u003eIn a nutshell\u003c\/h3\u003e\n\u003cul\u003e\n\u003cli\u003e\n\u003cp\u003eThe body needs protein for building and maintaining many types of body tissue including muscle.\u003c\/p\u003e\n\u003c\/li\u003e\n\u003cli\u003e\n\u003cp\u003eEating a healthy diet should be a priority before taking a supplement.\u003c\/p\u003e\n\u003c\/li\u003e\n\u003cli\u003e\n\u003cp\u003eMost people participating in physical activity do not need a protein supplement. They can easily meet their nutritional needs, including protein, following the Food and Nutrition Guidelines.\u003c\/p\u003e\n\u003c\/li\u003e\n\u003cli\u003e\n\u003cp\u003eHigh protein intakes over long periods are not beneficial to health.\u003c\/p\u003e\n\u003c\/li\u003e\n\u003cli\u003e\n\u003cp\u003eProtein, like carbohydrate and fat, contributes to energy intake. Eating more than what the body needs will be stored as fat.\u003c\/p\u003e\n\u003c\/li\u003e\n\u003cli\u003e\n\u003cp\u003eEveryday foods supply protein and are cheaper than supplements. Alternative convenient sources of protein include yoghurt, skim milk powder and reduced fat milk.\u003c\/p\u003e\n\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003ch2\u003eWhat are high protein supplements?\u003c\/h2\u003e\n\u003cp\u003eHigh protein supplements are a convenient, concentrated source of animal or plant sourced protein available as powders, drinks or bars designed for athletes. Many have added ingredients including vitamins and minerals, flavourings and sweeteners. High protein supplements are commonly marketed to gym goers and sports people as a way to increase muscle mass and strength.\u003c\/p\u003e\n\u003ch2\u003eWhy is this an issue?\u003c\/h2\u003e\n\u003cp\u003eMost people involved in regular physical activity or sport easily meet their protein needs by consuming everyday foods without the need for high protein supplements. Also, everyday foods cost less than high protein supplements and provide other essential nutrients such as zinc, iron and calcium.\u003c\/p\u003e\n\u003cp\u003eProtein supplements are widely promoted as boosting muscle growth in short time periods. However, most New Zealanders are getting more than enough protein to meet the needs of their bodies.\u003c\/p\u003e\n\u003cp\u003eFor example, the recommended daily intake of protein in the Eating and Activity Guidelines for 14 to 18 year old males is 65g per day while nutrition survey data shows the median intake of this age group is 107g per day. The recommended dietary intake for protein for adults (19 to 70 years) is 64g for men and 46g for women. Survey data shows the median intake for adults is 102g for men and 71g for women.\u003c\/p\u003e\n\u003cp\u003eAdditional protein from supplements only adds to this protein intake.\u003c\/p\u003e\n\u003cp\u003eHaving more protein than you need does not result in additional improvements to muscle strength or recovery and may affect your long term health. Eating and drinking more protein than your body requires will contribute to excess energy in the diet, can increase calcium losses from the body (weakening bones over time) and may cause extra strain on the kidneys to get rid of protein waste products.\u003c\/p\u003e\n\u003ch2\u003eFood sources of protein\u003cbr\u003e\n\u003c\/h2\u003e\n\u003cp\u003eThe body needs protein to build, maintain and repair many types of body tissue. Proteins are made up of amino acids from which the body produces new proteins to make muscle cells, enzymes, hormones and many other substances in the body. Protein can also be a source of energy for the body. Protein is found in both animal and plant-based foods.\u003c\/p\u003e\n\u003ctable width=\"100%\"\u003e\n\u003ctbody\u003e\n\u003ctr\u003e\n\u003ctd\u003e\u003cstrong\u003eAnimal\u003c\/strong\u003e\u003c\/td\u003e\n\u003ctd\u003e\n\u003cstrong\u003ePlant\u003c\/strong\u003e\u003cbr\u003e\n\u003c\/td\u003e\n\u003c\/tr\u003e\n\u003ctr\u003e\n\u003ctd\u003e\n\u003cul\u003e\n\u003cli\u003emeats\u003c\/li\u003e\n\u003cli\u003eseafood\u003c\/li\u003e\n\u003cli\u003eeggs\u003c\/li\u003e\n\u003cli\u003echicken\u003c\/li\u003e\n\u003cli\u003emilk and milk products (yoghurt, cheese)\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003c\/td\u003e\n\u003ctd\u003e\n\u003cul\u003e\n\u003cli\u003elegumes (dried beans, peas, lentils \u0026amp; tofu)\u003c\/li\u003e\n\u003cli\u003enuts and seeds\u003c\/li\u003e\n\u003cli\u003egrains\/cereals\u003c\/li\u003e\n\u003cli\u003esoy milk\/yoghurt\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003c\/td\u003e\n\u003c\/tr\u003e\n\u003c\/tbody\u003e\n\u003c\/table\u003e\n\u003cp\u003e\u003cem\u003eAnimal protein contains all essential amino acids the body needs while plant protein doesn’t. By choosing a variety of foods that contain protein, vegetarians and non-vegetarians will achieve an adequate supply of amino acids. \u003c\/em\u003e\u003cbr\u003e\u003c\/p\u003e\n\u003ch5\u003eReferences\u003c\/h5\u003e\n\u003cp\u003eMinistry of Health. 2012. Food \u0026amp; Nutrition Guidelines for Healthy Children and Young People (aged 2-18years). Wellington: Ministry of Health\u003c\/p\u003e\n\u003cp\u003e\u003ca href=\"https:\/\/healthed.govt.nz\/products\/healthy-eating-active-living\"\u003eHealthy eating, active living - HE1518 – HealthEd\u003c\/a\u003e\u003c\/p\u003e\n\u003cp\u003eNHMRC. 2006. Nutrient Reference Values for Australia and New Zealand including Recommended Dietary Intakes. Canberra: National Health and Medical Research Council; Wellington: Ministry of Health.\u003c\/p\u003e\n\u003cp\u003eUniversity of Otago and Ministry of Health. 2011. A Focus on Nutrition: Key findings of the 2008\/2009 New Zealand Adult Nutrition Survey. Wellington: Ministry of Health\u003c\/p\u003e\n\u003cp\u003eThis resource is for \u003cstrong\u003edigital download only\u003c\/strong\u003e. \u003c\/p\u003e","brand":"HealthEd","offers":[{"title":"Default Title","offer_id":43949933527268,"sku":"NPA129","price":0.0,"currency_code":"NZD","in_stock":true}],"thumbnail_url":"\/\/cdn.shopify.com\/s\/files\/1\/0102\/6916\/3582\/files\/NPA129thumbnail.jpg?v=1684989515"},{"product_id":"easy-healthy-changes-npa156","title":"Easy healthy changes - NPA156","description":"\u003ch2\u003eEasy Healthy Changes\u003c\/h2\u003e\n\u003ctable\u003e\n\u003ctbody\u003e\n\u003ctr\u003e\n\u003ctd width=\"233\"\u003e\n\u003cp\u003e\u003cstrong\u003eSwap this\u003c\/strong\u003e\u003c\/p\u003e\n\u003c\/td\u003e\n\u003ctd width=\"238\"\u003e\n\u003cp\u003e\u003cstrong\u003eFor that\u003c\/strong\u003e\u003c\/p\u003e\n\u003c\/td\u003e\n\u003c\/tr\u003e\n\u003ctr\u003e\n\u003ctd width=\"233\"\u003e\n\u003cp\u003eFizzy drinks\u003c\/p\u003e\n\u003c\/td\u003e\n\u003ctd width=\"238\"\u003e\n\u003cp\u003eChilled water with a slice of lemon\u003c\/p\u003e\n\u003c\/td\u003e\n\u003c\/tr\u003e\n\u003ctr\u003e\n\u003ctd width=\"233\"\u003e\n\u003cp\u003eFruit juice\u003c\/p\u003e\n\u003c\/td\u003e\n\u003ctd width=\"238\"\u003e\n\u003cp\u003eChilled water and a piece of fruit\u003c\/p\u003e\n\u003c\/td\u003e\n\u003c\/tr\u003e\n\u003ctr\u003e\n\u003ctd width=\"233\"\u003e\n\u003cp\u003eFull-fat milk\u003c\/p\u003e\n\u003c\/td\u003e\n\u003ctd width=\"238\"\u003e\n\u003cp\u003eReduced-fat milk\u003c\/p\u003e\n\u003c\/td\u003e\n\u003c\/tr\u003e\n\u003ctr\u003e\n\u003ctd width=\"233\"\u003e\n\u003cp\u003eWhite bread\u003c\/p\u003e\n\u003c\/td\u003e\n\u003ctd width=\"238\"\u003e\n\u003cp\u003eHigher fibre, whole grain bread\u003c\/p\u003e\n\u003c\/td\u003e\n\u003c\/tr\u003e\n\u003ctr\u003e\n\u003ctd width=\"233\"\u003e\n\u003cp\u003eMuesli bars\u003c\/p\u003e\n\u003c\/td\u003e\n\u003ctd width=\"238\"\u003e\n\u003cp\u003eFresh fruit or a small handful of unsalted nuts\u003c\/p\u003e\n\u003c\/td\u003e\n\u003c\/tr\u003e\n\u003ctr\u003e\n\u003ctd width=\"233\"\u003e\n\u003cp\u003eChippies with creamy dip\u003c\/p\u003e\n\u003c\/td\u003e\n\u003ctd width=\"238\"\u003e\n\u003cp\u003eRaw vegetable sticks with hummus, or homemade popcorn\u003c\/p\u003e\n\u003c\/td\u003e\n\u003c\/tr\u003e\n\u003ctr\u003e\n\u003ctd width=\"233\"\u003e\n\u003cp\u003eDried fruit\u003c\/p\u003e\n\u003c\/td\u003e\n\u003ctd width=\"238\"\u003e\n\u003cp\u003eFresh fruit\u003c\/p\u003e\n\u003c\/td\u003e\n\u003c\/tr\u003e\n\u003ctr\u003e\n\u003ctd width=\"233\"\u003e\n\u003cp\u003eHigh-fat cheese\u003c\/p\u003e\n\u003c\/td\u003e\n\u003ctd width=\"238\"\u003e\n\u003cp\u003eReduced-fat cheese such as edam\u003c\/p\u003e\n\u003c\/td\u003e\n\u003c\/tr\u003e\n\u003ctr\u003e\n\u003ctd width=\"233\"\u003e\n\u003cp\u003eButter\u003c\/p\u003e\n\u003c\/td\u003e\n\u003ctd width=\"238\"\u003e\n\u003cp\u003eMargarine\u003c\/p\u003e\n\u003c\/td\u003e\n\u003c\/tr\u003e\n\u003ctr\u003e\n\u003ctd width=\"233\"\u003e\n\u003cp\u003eCoconut cream\u003c\/p\u003e\n\u003c\/td\u003e\n\u003ctd width=\"238\"\u003e\n\u003cp\u003e‘Lite’ coconut cream or milk, or half water and half coconut cream\u003c\/p\u003e\n\u003c\/td\u003e\n\u003c\/tr\u003e\n\u003ctr\u003e\n\u003ctd width=\"233\"\u003e\n\u003cp\u003eCoconut oil\u003c\/p\u003e\n\u003c\/td\u003e\n\u003ctd width=\"238\"\u003e\n\u003cp\u003eSmall amount of canola, olive, sunflower or rice bran oils\u003c\/p\u003e\n\u003c\/td\u003e\n\u003c\/tr\u003e\n\u003ctr\u003e\n\u003ctd width=\"233\"\u003e\n\u003cp\u003eLard or dripping\u003c\/p\u003e\n\u003c\/td\u003e\n\u003ctd width=\"238\"\u003e\n\u003cp\u003eSmall amount of canola, olive, sunflower or rice bran oils\u003c\/p\u003e\n\u003c\/td\u003e\n\u003c\/tr\u003e\n\u003c\/tbody\u003e\n\u003c\/table\u003e\n\u003cp\u003e \u003c\/p\u003e\n\u003cp\u003e\u003ca href=\"http:\/\/www.healthykids.org.nz\" target=\"_blank\" title=\"Healthy Kids\" rel=\"noopener noreferrer\"\u003ehealthykids.org.nz\u003c\/a\u003e\u003c\/p\u003e\n\u003cbr\u003e","brand":"HealthEd","offers":[{"title":"Default Title","offer_id":43970131067108,"sku":"NPA156","price":0.0,"currency_code":"NZD","in_stock":true}],"thumbnail_url":"\/\/cdn.shopify.com\/s\/files\/1\/0102\/6916\/3582\/files\/NPA156thumbnail.jpg?v=1686186820"},{"product_id":"easy-ways-to-eat-more-veges-tasty-snacks-ideas-npa159","title":"Easy ways to eat more veges \u0026 tasty snacks - NPA159","description":"\u003ch2\u003eEasy ways to eat more veges \u0026amp; tasty snacks\u003c\/h2\u003e\n\u003cp\u003e\u003cimg alt=\"\" src=\"https:\/\/cdn.shopify.com\/s\/files\/1\/0102\/6916\/3582\/files\/NPA159thumbnail1_480x480.jpg?v=1687319781\"\u003e\u003c\/p\u003e\n\u003cp\u003e\u003cimg alt=\"\" src=\"https:\/\/cdn.shopify.com\/s\/files\/1\/0102\/6916\/3582\/files\/NPA159thumbnail2_ae75e87a-9f2a-4975-a910-6a99668db797_480x480.jpg?v=1687319770\"\u003e\u003c\/p\u003e\n \n\u003cp\u003e\u003ca title=\"Healthy Kids\" href=\"http:\/\/www.healthykids.org.nz\" target=\"_blank\"\u003ehealthykids.org.nz\u003c\/a\u003e\u003c\/p\u003e\n\u003cbr\u003e","brand":"HealthEd","offers":[{"title":"Default Title","offer_id":43992770642148,"sku":"NPA159","price":0.0,"currency_code":"NZD","in_stock":true}],"thumbnail_url":"\/\/cdn.shopify.com\/s\/files\/1\/0102\/6916\/3582\/files\/NPA159thumbnail1_5f3a3bbe-3a39-4cfe-8223-3bf7d6911852.jpg?v=1687321862"},{"product_id":"behind-the-hype-caffeine-npa161","title":"Behind the hype: Caffeine - NPA161","description":"\u003ch2\u003eBehind the hype: Caffeine\u003c\/h2\u003e\n\u003ch3\u003eIn a nutshell\u003c\/h3\u003e\n\u003cul\u003e\n\u003cli\u003e\n\u003cp\u003ePeople sensitive to caffeine should minimise consumption of tea, coffee and other caffeinated beverages, or choose a non-caffeinated alternative eg, water, milk, rooibos tea.\u003c\/p\u003e\n\u003c\/li\u003e\n\u003cli\u003e\n\u003cp\u003ePregnant and breastfeeding women should limit or consider giving up caffeine containing beverages. Energy drinks are not recommended during pregnancy or breastfeeding due to the high caffeine content.\u003c\/p\u003e\n\u003c\/li\u003e\n\u003cli\u003e\n\u003cp\u003eChildren may be more sensitive to the negative effects of caffeine. Water and reduced fat milk are the recommended drinks for children.\u003c\/p\u003e\n\u003c\/li\u003e\n\u003cli\u003e\n\u003cp\u003eThe long term negative effects of caffeine are unknown. Therefore, caffeine intake should be monitored and intake stopped if there are any unpleasant side effects.\u003c\/p\u003e\n\u003c\/li\u003e\n\u003cli\u003e\n\u003cp\u003eCheck labels for caffeine content before consumption, especially if usual consumption of caffeine is low. When reducing caffeine intake, do so gradually to minimise withdrawal effects.\u003c\/p\u003e\n\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003ch2\u003eWhy is this an issue?\u003c\/h2\u003e\n\u003cp\u003eCaffeine is a mild stimulant producing a range of effects on the body, usually more pronounced when larger amounts are consumed. Caffeine provides no nutritional benefits. When consumed in small amounts, caffeine has minimal effects on health but larger amounts can be harmful.\u003c\/p\u003e\n\u003ch2\u003eWhat are are the dietary sources of caffeine?\u003c\/h2\u003e\n\u003cp\u003eCaffeine is naturally occurring in tea, coffee, chocolate, cocoa, kola nut and guarana. It is also added to soft drinks, energy drinks, alcoholic drinks and some supplements. When caffeine is added as an ingredient to food and beverages, it can either be naturally sourced (eg, guarana added to soft drinks\/energy drinks) or in a processed form (eg, kola added to soft drinks).\u003c\/p\u003e\n\u003ch2\u003eWhat does caffeine do in the body?\u003c\/h2\u003e\n\u003cp\u003eCaffeine is a mild stimulant and affects the brain, heart and gut. Changes to the body may include increased blood pressure, heart rate and urination as well as digestive problems. While small amounts can make you more alert and postpone feelings of fatigue, negative effects such as sleep disturbance, headaches, abnormal or irregular heart rate, irritability, tremors and anxiety may be experienced, especially after higher intakes.\u003c\/p\u003e\n\u003cp\u003eOver time, the body adjusts to the amount of caffeine consumed and withdrawal symptoms may be experienced if intake is rapidly reduced. These include headaches, irritability and fatigue. Gradually reducing caffeine intake is likely to reduce the impact of these effects.\u003c\/p\u003e\n\u003ch2\u003eWho is most sensitive to caffeine?\u003c\/h2\u003e\n\u003cp\u003eSome people are more sensitive to caffeine and may need to restrict or eliminate their caffeine intake. Pregnant women should limit caffeine to 300mg per day (eg, which is roughly equivalent to four plunger coffees or six cups of tea) as caffeine readily crosses the placenta to the unborn baby. Research links high intakes with lower birth weight babies and other negative effects. During breastfeeding caffeine is transferred into breast milk, which can lead to irritability and disturbed sleep patterns for the baby.\u003c\/p\u003e\n\u003cp\u003eChildren may be more sensitive to the negative effects of caffeine. Energy drinks are not recommended for children because they contain large amounts of caffeine and added sugar.\u003c\/p\u003e\n\u003ch2\u003eHow do we know what food and beverages contain caffeine?\u003c\/h2\u003e\n\u003cp\u003eFoods containing naturally-occurring caffeine are not required to declare the amount of caffeine on packaging. Beverages and foods containing added caffeine must list caffeine as an ingredient and the amount present. Products containing guarana are required to display a statement on the packaging that the product contains caffeine. In addition, energy drinks must also state that the product is not recommended for children, pregnant or breastfeeding women, and individuals sensitive to caffeine.\u003c\/p\u003e\n\u003cp\u003eMany energy drinks contain considerably larger amounts of caffeine compared to other beverages (see chart). Labels should be checked for caffeine content before consumption.\u003c\/p\u003e\n\u003cp\u003e\u003cimg src=\"https:\/\/cdn.shopify.com\/s\/files\/1\/0102\/6916\/3582\/files\/NPA161chart_480x480.jpg?v=1687322273\" alt=\"How much caffeine in a standard serving? 250ml Drinking chocolate - 5mg; 130ml Decaffeinated long black coffee - 18mg; 250ml Green tea - 31mg; 355ml Cola-type soft drink - 35mg; 250ml Black tea - 47mg; 250ml Instant coffee - 51mg; 100g Chocolate bar - 65mg; 250ml Plunger coffee - 66mg; 250ml Energy drink - 80mg; 260ml Coffee (cappuccino) - 105mg\" data-mce-src=\"https:\/\/cdn.shopify.com\/s\/files\/1\/0102\/6916\/3582\/files\/NPA161chart_480x480.jpg?v=1687322273\"\u003e\u003c\/p\u003e\n\u003cp\u003e*The caffeine content of coffee and tea made at home and at cafés are rough equivalents and may vary from the stated values.\u003c\/p\u003e\n\u003cp\u003eSources: Adapted from the Food and Nutrition Guidelines for pregnant and breastfeeding women (2008) and The Concise New Zealand Food Composition Tables, 11th Edition (2014)\u003c\/p\u003e\n\u003ch3\u003eReferences\u003c\/h3\u003e\n\u003cp\u003eMinistry of Health. (2012). Food \u0026amp; Nutrition Guidelines for healthy children and young people (aged 2-18years). Ministry of Health: Wellington.\u003c\/p\u003e\n\u003cp\u003ewww.health.govt.nz\/system\/files\/documents\/publications\/ food-nutrition-guidelines-healthy-children-young-peoplebackground-paper-feb15-v2.pdf\u003c\/p\u003e\n\u003cp\u003eMinistry of Health. (2008). Food \u0026amp; Nutrition Guidelines for healthy pregnant and breastfeeding women: A background paper. Ministry of Health: Wellington.\u003c\/p\u003e\n\u003cp\u003ewww.health.govt.nz\/publication\/food-and-nutrition-guidelines-healthy-children-and-young-people-aged-2-18-years-background-paper\u003c\/p\u003e\n\u003cp\u003eThomson B, \u0026amp; Schiess S. (2010). Risk Profile: Caffeine in energy drinks and energy shots. Environmental Science \u0026amp; Research Limited report prepared for New Zealand Food Safety Authority.\u003c\/p\u003e\n\u003cp\u003ewww.foodstandards.govt.nz\u003c\/p\u003e\n\u003cp\u003eThis resource is for \u003cstrong\u003edigital download only\u003c\/strong\u003e. \u003cbr\u003e\u003c\/p\u003e","brand":"HealthEd","offers":[{"title":"Default Title","offer_id":43992858329316,"sku":"NPA161","price":0.0,"currency_code":"NZD","in_stock":true}],"thumbnail_url":"\/\/cdn.shopify.com\/s\/files\/1\/0102\/6916\/3582\/files\/NPA161thumbnail.jpg?v=1687322868"},{"product_id":"behind-the-hype-weight-loss-diets-npa162","title":"Behind the hype: Weight loss diets - NPA162","description":"\u003ch2\u003eBehind the hype: Weight loss diets\u003c\/h2\u003e\n\u003ch3\u003eIn a nutshell\u003c\/h3\u003e\n\u003cul\u003e\n\u003cli\u003e\n\u003cp\u003eThere is no magic bullet for weight loss or maintenance. If a weight loss diet sounds too good to be true, it probably is.\u003c\/p\u003e\n\u003c\/li\u003e\n\u003cli\u003e\n\u003cp\u003eThe key to successful weight loss and weight management is gradual and permanent changes to eating, drinking and physical activity.\u003c\/p\u003e\n\u003c\/li\u003e\n\u003cli\u003e\n\u003cp\u003eEncourage people to build more physical activity into their day, eat a variety of healthy food every day and follow the Eating and Activity Guidelines for New Zealand Adults.\u003c\/p\u003e\n\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003ch2\u003eWhy are some weight loss diets not recommended?\u003c\/h2\u003e\n\u003cp\u003eMany diets promise rapid weight loss and appeal as a quick fix. However, they deprive people of essential nutrients, are not sustainable and can compromise long-term health. These types of weight-loss diets may also confuse people by discrediting sensible weight loss methods.\u003c\/p\u003e\n\u003cp\u003eThe reason most weight loss diets fail is that they are difficult to maintain long-term and people easily slip back into old habits. Unfortunately, there is no magic bullet for weight loss or maintenance. The key to successful weight management is gradual and permanent changes to eating, drinking and activity habits that can be maintained as part of daily living.\u003c\/p\u003e\n\u003ch2\u003eWhich diets are less likely to be successful?\u003c\/h2\u003e\n\u003cp\u003eDiets featuring any of the following are not likely to deliver permanent weight loss unless they are able to be maintained on a long-term basis and meet the nutritional needs of the individual. Side effects can include dehydration, weakness and fatigue, nausea, headaches and constipation.\u003c\/p\u003e\n\u003cul\u003e\n\u003cli\u003e\n\u003cstrong\u003eThe diet severely restricts energy and promises quick results.\u003c\/strong\u003e Our bodies are not designed to lose weight quickly, so any rapid weight loss is mostly water loss, which is replaced as soon as normal eating resumes.\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eThe diet excludes or bans particular foods, entire food groups or key nutrients (such as grains, dairy, fruit, fat or carbohydrates).\u003c\/strong\u003e Diets that severely restrict certain foods, entire food groups or key nutrients may mean people miss out on essential vitamins and minerals. It is unclear if these diets are safe long-term or if they increase the risk of other diseases.*\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eThe diet credits a particular food, or combination of foods, with ‘magic’ or ‘super’ properties.\u003c\/strong\u003e No one food is a miracle food and there is no scientific evidence that combining certain foods causes weight loss. Limiting some foods may mean missing out on essential nutrients.\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eThe diet uses scientific jargon, often described as ‘new’ or ‘ground-breaking’ research.\u003c\/strong\u003e Many diets use so-called ‘science’ to back-up their claims. These claims are often presented by a “doctor” (what kind of doctor is often omitted), person of authority or celebrity. It sounds convincing but, on closer inspection, the evidence is flawed and the sources unreliable.\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eThe diet promotes or sells a product, such as meal replacement drinks, food bars, pills or powders.\u003c\/strong\u003e Some of these products claim to suppress appetite, speed up metabolism, or block the absorption of fats or carbohydrates. These products are usually expensive and have no reliable scientific evidence that they work.\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eThe promoters make claims that sound too good to be true,\u003c\/strong\u003e such as ‘eat lots of high-fat foods and lose weight,’ or ‘lose weight while sleeping,’ or ‘lose more than a kilo a day’. If the claim sounds too good to be true, it usually is.\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eThe diet is recommended as a short-term solution, with promoters telling people to follow it for a specific number of days, weeks or months.\u003c\/strong\u003e Like the weight loss, the associated health benefits are likely to be temporary.\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003cp\u003e*Note that some people have allergies to gluten and\/or dairy.\u003c\/p\u003e\n\u003ch2\u003eBest ways to lose weight – what should you tell people?\u003c\/h2\u003e\n\u003cp\u003eEncourage people to make permanent lifestyle changes. These can be small changes to start with.\u003c\/p\u003e\n\u003cp\u003eHelp people set realistic goals for eating, drinking and physical activity.\u003c\/p\u003e\n\u003cp\u003eEmphasise the health benefits (both physical and mental) of healthy eating and being more active.\u003c\/p\u003e\n\u003cp\u003eAdding physical activity to daily lifestyle can increase weight loss and enhance weight maintenance.\u003c\/p\u003e\n\u003cp\u003eRecognise that maintaining current weight (ie, not gaining weight) has benefits too and that significant health improvements can be achieved with even a 5 to 10% decrease in body weight.\u003c\/p\u003e\n\u003cp\u003eEncourage people to eat a variety of healthy food every day, and follow the Eating and Activity Guidelines for New Zealand Adults.\u003c\/p\u003e\n\u003cp\u003eEncourage people to build more activity into every day, and help them view movement as an opportunity, not an inconvenience. For weight loss, 300 minutes of moderate intensity physical activity is recommended per week. This equates to 60 minutes daily at least five days a week.\u003c\/p\u003e\n\u003cp\u003eWeight loss diets are not usually recommended for children and pregnant women except under medical supervision.\u003c\/p\u003e\n\u003ch3\u003eMore information\u003c\/h3\u003e\n\u003cp\u003e\u003cstrong\u003eEating and Activity Guidelines for New Zealand Adults:\u003c\/strong\u003e health.govt.nz\/our-work\/eating-and-activity-guidelines\u003c\/p\u003e\n\u003cp\u003e\u003cstrong\u003eEating and Activity Guidelines for New Zealand Adults: Topical Questions and Answers:\u003c\/strong\u003e health.govt.nz\/system\/files\/documents\/publications\/ eag-topical-qa.pdf\u003c\/p\u003e\n\u003cp\u003e\u003cstrong\u003eResources on eating and activity for the public:\u003c\/strong\u003e health.govt.nz\/our-work\/eating-and-activity-guidelines\/resources-eating-and-activity-public\u003c\/p\u003e\n\u003cp\u003e\u003cstrong\u003eWeight management section of Health Improvement and Innovation Resource Centre website:\u003c\/strong\u003e weightmanagement.hiirc.org.nz\/\u003c\/p\u003e\n\u003cp\u003e\u003cstrong\u003eFood and Nutrition Guidelines for Healthy Children and Young People (Aged 2–18 years): A background paper:\u003c\/strong\u003e health.govt.nz\/publication\/ food-and-nutrition-guidelines-healthy-children-and-young-people-aged-2-18-years-background-paper\u003c\/p\u003e\n\u003cp\u003eThis resource is for \u003cstrong\u003edigital download only\u003c\/strong\u003e. \u003cbr\u003e\u003c\/p\u003e","brand":"HealthEd","offers":[{"title":"Default Title","offer_id":43992887918820,"sku":"NPA162","price":0.0,"currency_code":"NZD","in_stock":true}],"thumbnail_url":"\/\/cdn.shopify.com\/s\/files\/1\/0102\/6916\/3582\/files\/NPA162thumbnail.jpg?v=1687324687"},{"product_id":"behind-the-hype-lite-vs-light-claims-npa163","title":"Behind the hype: Lite vs Light Claims - NPA163","description":"\u003ch2\u003eBehind the hype: Carbohydrates\u003c\/h2\u003e\n\u003ch3\u003eIn a nutshell\u003c\/h3\u003e\n\u003cul\u003e\n\u003cli\u003e\n\u003cp\u003e‘Lite’ or ‘light’ claims on food can be made about nutrients including energy, fat, saturated and trans fat, carbohydrate, sugar and salt. These are called ‘nutrient content claims’ and must meet certain criteria under the Food Regulations.\u003c\/p\u003e\n\u003cp\u003eThe product must reduce the nutrient by at least 25% compared to a similar product that hasn’t been changed.\u003c\/p\u003e\n\u003c\/li\u003e\n\u003cli\u003e\n\u003cp\u003eBe wary as ‘lite’ or ‘light’ can also refer to a physical characteristic of a food such as texture, colour or flavour with no change to the nutrient content.\u003c\/p\u003e\n\u003c\/li\u003e\n\u003cli\u003e\n\u003cp\u003eUse nutrition information panels on food labels to compare products and check claims on packaging. Choose foods higher in fibre and lower in saturated fat, sugar and salt.\u003c\/p\u003e\n\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003ch2\u003eWhy is this an issue?\u003c\/h2\u003e\n\u003cp\u003eBy reaching for ‘lite’ or ‘light’ foods many people believe they are making the healthy choice. However, the claims ‘lite’ or ‘light’ can be confusing as they may refer to a reduction in nutrients such as fat, sugar, or energy (kJ), or be used to describe a food’s texture, flavour or colour.\u003c\/p\u003e\n\u003ch2\u003eHow do ‘lite’ or ‘light’ claims affect the nutritional value of food?\u003c\/h2\u003e\n\u003cp\u003eIf the term ‘lite’ or ‘light’ is used to describe a reduced amount of a nutrient, such as energy (kJ), fat, sugar or salt, it is called a ‘nutrient content claim’. Food companies can voluntarily include a ‘nutrient content claim’ on food packaging which triggers requirements under the Food Regulations. To comply with the Food Regulations, the ‘lite’ or ‘light’ food claim must apply to the food’s nutrients such as carbohydrate, energy, fat, sugars, salt and saturated\/trans fat. The ‘lite’ or ‘light’ food must contain at least 25% less of the nutrient compared to what is called a ‘reference food’ (a reference food is a food that is similar in type without any change to the nutritional content). Details of the comparison with the reference food must be shown on the label.\u003c\/p\u003e\n\u003cp\u003eAn example is canned fruit in light juice. The product must contain at least 25% less energy than the same amount of regular canned fruit in juice.\u003c\/p\u003e\n\u003cp\u003eThe word ‘reduced’ can also be used when describing ‘lite’ or ‘light’ foods and is required to meet the same criteria under the Food Regulations.\u003c\/p\u003e\n\u003cp\u003e \u003c\/p\u003e\n\u003ch2\u003eWhat about other uses of ‘lite’ or ‘light’?\u003c\/h2\u003e\n\u003cp\u003e‘Lite’ or ‘light’ can also be used to describe the flavour, colour or texture of foods. For example, when ‘lite’ or ‘light’ is used on oil products, it usually refers to the colour or flavour of the oil and does not affect the nutritional value. These oils will contain the same amount of fat and energy as any other oil. In the case of potato chips, light can refer to how thinly the chips are cut with no change to the nutrient content.\u003c\/p\u003e\n\u003ch2\u003eWhen are lite or light foods healthier choices?\u003c\/h2\u003e\n\u003cp\u003eWhen ‘lite’ or ‘light’ foods are lower in the claimed nutrient by at least 25% it is a healthy change. It is important to keep in mind that while lower in a nutrient, these products are not always ‘low fat’ or ‘low salt’. Especially foods that are high in fat or salt to begin with. For example, regular cheddar cheese is 35% fat whereas ‘lite’ cheddar cheese still contains 24% fat.\u003c\/p\u003e\n\u003cp\u003eSome foods displaying claims of ‘lite on fat’ may have added sugar or salt to improve flavour. It is best to compare the overall nutrient content with other brands to make the healthier choice.\u003c\/p\u003e\n\u003cp\u003eRemember to make healthier choices by choosing and preparing foods:\u003c\/p\u003e\n\u003cul\u003e\n\u003cli\u003ewith unsaturated fats instead of saturated fats\u003c\/li\u003e\n\u003cli\u003ethat are low in salt (sodium)\u003c\/li\u003e\n\u003cli\u003ewith little or no added sugar\u003c\/li\u003e\n\u003cli\u003ethat are mostly whole or less processed.\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003ch2\u003eHow do we know the nutritional content of a food product?\u003c\/h2\u003e\n\u003cp\u003eLook for the Nutrition Information Panel which is found on all packaged food, and use the per 100g column to compare across brands. It can also be used to verify nutrient content claims. For a healthier choice, choose foods that are: \u003c\/p\u003e\n\u003cul\u003e\n\u003cli\u003ehigher in fibre\u003c\/li\u003e\n\u003cli\u003elower in saturated fat\u003c\/li\u003e\n\u003cli\u003elower in sodium\u003c\/li\u003e\n\u003cli\u003elower in sugar.\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003cp\u003eLook for foods that contain less energy (kilojoules) if you are watching your weight.\u003c\/p\u003e\n\u003ch3\u003eReferences\u003c\/h3\u003e\n\u003cp\u003e\u003ca href=\"http:\/\/www.foodstandards.govt.nz\" title=\"Food Standards Australia New Zealand\" target=\"_blank\"\u003efoodstandards.govt.nz \u003c\/a\u003e\u003c\/p\u003e\n\u003cp\u003e\u003ca href=\"https:\/\/www.heartfoundation.org.nz\/\" title=\"New Zealand Heart Foundation\" target=\"_blank\"\u003eWelcome to the New Zealand Heart Foundation - Heart Foundation\u003c\/a\u003e\u003c\/p\u003e\n\u003cul\u003e\u003c\/ul\u003e\n\u003cp\u003eThis resource is for \u003cstrong\u003edigital download only\u003c\/strong\u003e. \u003c\/p\u003e","brand":"HealthEd","offers":[{"title":"Default Title","offer_id":44001157677284,"sku":"NPA163","price":0.0,"currency_code":"NZD","in_stock":true}],"thumbnail_url":"\/\/cdn.shopify.com\/s\/files\/1\/0102\/6916\/3582\/files\/NPA163thumbnail.jpg?v=1687738161"},{"product_id":"good-food-made-easy-chicken-and-vegetables-npa176","title":"Good food made easy - chicken and vegetables NPA176","description":"","brand":"HealthEd","offers":[{"title":"Default Title","offer_id":44006473072868,"sku":"NPA176","price":0.0,"currency_code":"NZD","in_stock":true}],"thumbnail_url":"\/\/cdn.shopify.com\/s\/files\/1\/0102\/6916\/3582\/files\/NPA176thumbnail.jpg?v=1687921044"},{"product_id":"good-food-made-easy-minestrone-npa177","title":"Good food made easy - minestrone soup NPA177","description":"","brand":"HealthEd","offers":[{"title":"Default Title","offer_id":44006533300452,"sku":"NPA177","price":0.0,"currency_code":"NZD","in_stock":true}],"thumbnail_url":"\/\/cdn.shopify.com\/s\/files\/1\/0102\/6916\/3582\/files\/NPA177thumbnail.jpg?v=1687923131"},{"product_id":"good-food-made-easy-pork-chop-suey-npa178","title":"Good food made easy - pork chop suey NPA178","description":"","brand":"HealthEd","offers":[{"title":"Default Title","offer_id":44006543884516,"sku":"NPA178","price":0.0,"currency_code":"NZD","in_stock":true}],"thumbnail_url":"\/\/cdn.shopify.com\/s\/files\/1\/0102\/6916\/3582\/files\/NPA178thumbnail.jpg?v=1687923466"},{"product_id":"good-food-made-easy-pita-pockets-npa179","title":"Good food made easy - pita pockets NPA179","description":"","brand":"HealthEd","offers":[{"title":"Default Title","offer_id":44007852441828,"sku":"NPA179","price":0.0,"currency_code":"NZD","in_stock":true}],"thumbnail_url":"\/\/cdn.shopify.com\/s\/files\/1\/0102\/6916\/3582\/files\/NPA179thumbnail_9ed3a420-6c42-4c77-83ef-a13391f0441b.jpg?v=1687988228"},{"product_id":"behind-the-hype-energy-drinks-npa252","title":"Behind the hype: Energy drinks - NPA252","description":"\u003ch2\u003eBehind the hype: Energy drinks\u003c\/h2\u003e\n\u003ch3\u003eIn a nutshell\u003c\/h3\u003e\n\u003cul\u003e\n\u003cli\u003e\n\u003cp\u003eEnergy drinks can be high in caffeine and sugar. They are not recommended as part of a healthy diet.\u003c\/p\u003e\n\u003c\/li\u003e\n\u003cli\u003e\n\u003cp\u003ePregnant women are advised to avoid energy drinks because of their high caffeine content – caffeine can readily cross the placenta to an unborn baby.\u003c\/p\u003e\n\u003c\/li\u003e\n\u003cli\u003e\n\u003cp\u003eCaffeine can pass into the breast milk during breastfeeding, so energy drinks are not recommended for breastfeeding women.\u003c\/p\u003e\n\u003c\/li\u003e\n\u003cli\u003e\n\u003cp\u003eEnergy drinks and energy shots are not recommended for children and young people, who may be particularly sensitive to the negative effects of caffeine.\u003c\/p\u003e\n\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003ch2\u003e\u003c\/h2\u003e\n\u003ch2\u003eWhy is this an issue?\u003c\/h2\u003e\n\u003cp\u003eEnergy drinks can be high in caffeine and sugar. They are not recommended as part of a healthy diet, particularly for people who are more sensitive to the negative effects of caffeine, including pregnant or breastfeeding women, children, and young people\u003csup\u003e1,2,3\u003c\/sup\u003e. Some supermarkets in New Zealand have now banned the sale of energy drinks to under sixteen year olds.\u003c\/p\u003e\n\u003ch2\u003eWhat are energy drinks?\u003c\/h2\u003e\n\u003cp\u003eEnergy drinks are non-alcoholic, water-based drinks containing caffeine\u003csup\u003e4\u003c\/sup\u003e. They also tend to be high in sugar and energy (kilojoules), although zero sugar varieties are available. Caffeine is a stimulant, and energy drinks are promoted as improving mental and physical performance. Energy drinks are not recommended as part of a healthy diet.\u003c\/p\u003e\n\u003cp\u003eEnergy drinks must contain between 145mg to 320mg caffeine per litre\u003csup\u003e#\u003c\/sup\u003e. This equates to 36-80mg in a 250ml serve – similar to a 250ml cup of plunger coffee (66mg caffeine).\u003c\/p\u003e\n\u003cp\u003eSome of these drinks can have up to 7 teaspoons (28g) of sugar in a 250ml serve\u003csup\u003e5\u003c\/sup\u003e (see Figure 2). This is more than half the World Health Organization’s (WHO’s) recommended maximum daily intake of free sugars for an adult. The WHO recommends adults and children reduce their daily intake of free sugars to less than 10% of their total energy intake\u003csup\u003e6, 7\u003c\/sup\u003e. For New Zealand adults, the Ministry of Health recommends that drinks with little or no added sugar are chosen\u003csup\u003e8\u003c\/sup\u003e.\u003c\/p\u003e\n\u003cp\u003eSugary drinks are linked to a range of poor health outcomes, including tooth decay, unhealthy weight gain and obesity, insulin resistance, type 2 diabetes, hypertension, and heart disease\u003csup\u003e9\u003c\/sup\u003e.\u003c\/p\u003e\n\u003ch2\u003eEnergy drinks and pregnancy\u003cbr\u003e\n\u003c\/h2\u003e\n\u003cp\u003eEnergy drinks are not recommended for pregnant women because of their high caffeine content\u003csup\u003e3\u003c\/sup\u003e. Caffeine is a stimulant, readily crossing the placenta to an unborn baby. A moderate intake of caffeine is generally not associated with adverse developmental or reproductive effects\u003csup\u003e10\u003c\/sup\u003e. However, high intakes of caffeine in pregnancy may be associated with negative outcomes\u003csup\u003e11\u003c\/sup\u003e. Plain water or trim milk are the best choices for pregnant women. For more information on caffeine, see our \u003ca href=\"\/products\/behind-the-hype-caffeine-npa161\" title=\"Behind the hype: Caffeine\" target=\"_blank\"\u003eBehind the hype: Caffeine\u003c\/a\u003e fact sheet.\u003c\/p\u003e\n\u003ch2\u003eEnergy drinks and breastfeeding\u003c\/h2\u003e\n\u003cp\u003eEnergy drinks are not recommended for breastfeeding women because of their high caffeine content. During breastfeeding, caffeine moves into breast milk\u003csup\u003e3\u003c\/sup\u003e. Breastfeeding women should limit their intakes of caffeine, as it can lead to irritability and disturbed sleep for the baby. Plain water or trim milk are the best choices for breastfeeding women.\u003c\/p\u003e\n\u003ch2\u003eEnergy drinks and children\u003c\/h2\u003e\n\u003cp\u003eEnergy drinks are high in sugar, or contain artificial sweeteners, and are not recommended for children or young people\u003csup\u003e1,2\u003c\/sup\u003e. Infants and young children may be more sensitive to the negative effects of the caffeine in energy drinks, which can include; irritability, restlessness, rapid heart rate, disturbed sleep patterns, and dehydration\u003csup\u003e12\u003c\/sup\u003e.\u003c\/p\u003e\n\u003ch2\u003eFigure 1: Choose these drinks for different population groups\u003csup\u003e*\u003c\/sup\u003e\n\u003c\/h2\u003e\n\u003cp\u003e Pregnancy and breastfeeding\u003c\/p\u003e\n\u003cul\u003e\n\u003cli\u003eLimit intake of caffeine to \u0026lt;300mg per day.\u003c\/li\u003e\n\u003cli\u003eChoose drinks with little or no added sugar\u003csup\u003e3\u003c\/sup\u003e.\u003c\/li\u003e\n\u003cli\u003eChoose: water and low-fat unflavoured milk.\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003cp\u003eInfants aged 0-1 years\u003c\/p\u003e\n\u003cul\u003e\n\u003cli\u003eAvoid caffeine and added sugar\u003csup\u003e^\u003c\/sup\u003e\n\u003c\/li\u003e\n\u003cli\u003eChoose: breast milk\u003csup\u003e+\u003c\/sup\u003e and from six months of age, water.\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003cp\u003eToddlers aged 1-2 years\u003c\/p\u003e\n\u003cul\u003e\n\u003cli\u003eAvoid food or drinks containing caffeine and added sugar\u003csup\u003e^\u003c\/sup\u003e.\u003c\/li\u003e\n\u003cli\u003eChoose: breast milk, whole milk or suitable alternatives, and water.\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003cp\u003eChildren aged 2-18 years\u003c\/p\u003e\n\u003cul\u003e\n\u003cli\u003eLimit intake of foods and drinks containing caffeine. Energy drinks and energy shots are not recommended for children and young people.\u003c\/li\u003e\n\u003cli\u003eChoose: water and low-fat unflavoured milk.\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003cp\u003eAdults\u003c\/p\u003e\n\u003cul\u003e\n\u003cli\u003eChoose drinks with little or no added sugar.\u003c\/li\u003e\n\u003cli\u003eChoose: water, low-fat milk or moderate amounts of tea or instant coffee.\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003ch2\u003eFigure 2: Caffeine and sugar content of energy drinks\u003c\/h2\u003e\n\u003ctable width=\"100%\"\u003e\n\u003ctbody\u003e\n\u003ctr\u003e\n\u003ctd\u003e\u003cstrong\u003eEnergy drink (250ml)\u003c\/strong\u003e\u003c\/td\u003e\n\u003ctd\u003e\u003cstrong\u003eEnergy drink (500ml)\u003c\/strong\u003e\u003c\/td\u003e\n\u003ctd\u003e\u003cstrong\u003eEnergy drink (750ml)\u003c\/strong\u003e\u003c\/td\u003e\n\u003c\/tr\u003e\n\u003ctr\u003e\n\u003ctd\u003eCaffeine: 80mg\u003c\/td\u003e\n\u003ctd\u003eCaffeine: 160mg\u003c\/td\u003e\n\u003ctd\u003eCaffeine: 240mg\u003c\/td\u003e\n\u003c\/tr\u003e\n\u003ctr\u003e\n\u003ctd\u003eSugar: 28g (7tsp)\u003c\/td\u003e\n\u003ctd\u003eSugar: 56g (14tsp)\u003c\/td\u003e\n\u003ctd\u003eSugar: 84g (21tsp)\u003c\/td\u003e\n\u003c\/tr\u003e\n\u003c\/tbody\u003e\n\u003c\/table\u003e\n\u003cp\u003e \u003cem\u003eThis is a rough guide. Refer to labels for more information.\u003c\/em\u003e\u003c\/p\u003e\n\u003ch5\u003eReferences\u003c\/h5\u003e\n\u003col\u003e\n\u003cli\u003eMinistry of Health. 2008. Food \u0026amp; Nutrition Guidelines for Healthy Infants and Toddlers (aged 0-2): A background paper (4th ed) - Partially Revised December 2012. Wellington: Ministry of Health\u003c\/li\u003e\n\u003cli\u003eMinistry of Health. 2012. Food and Nutrition Guidelines for Healthy Children and Young People (Aged 2–18 years): A background paper – Revised February 2015. Wellington: Ministry of Health.\u003c\/li\u003e\n\u003cli\u003eMinistry of Health. 2006. Food and Nutrition Guidelines for Healthy Pregnant and Breastfeeding Women: A background paper. Wellington: Ministry of Health.\u003c\/li\u003e\n\u003cli\u003eAustralia New Zealand Food Standard 2.6.4 – Formulated caffeinated beverages.\u003c\/li\u003e\n\u003cli\u003eThe Concise New Zealand Food Composition Tables, 9th Edition 2012. The New Zealand Institute for Plant \u0026amp; Food Research Limited and Ministry of Health.\u003c\/li\u003e\n\u003cli\u003eWHO. 2015. Guideline: Sugars intake for adults and children. \u003ca title=\"World Health Organization: Guideline - Sugars intake for adults and children\" href=\"https:\/\/apps.who.int\/iris\/bitstream\/handle\/10665\/149782\/9789241549028_%20eng.pdf;jsessionid=168B4B717DA24191C3A50532D6E2D84?sequence=1\" target=\"_blank\"\u003ehttps:\/\/apps.who.int\/iris\/bitstream\/handle\/10665\/149782\/9789241549028_ eng.pdf;jsessionid=168B4B717DA24191C3A50532D6E2D84?sequence=1\u003c\/a\u003e (Accessed October 2019)\u003c\/li\u003e\n\u003cli\u003eWHO. 2015. WHO calls on countries to reduce sugars intake among adults and children. https:\/\/www.who.int\/mediacentre\/news\/releases\/2015\/ sugar-guideline\/en\/ (Accessed October 2019)\u003c\/li\u003e\n\u003cli\u003eMinistry of Health. 2015. Eating and Activity Guidelines for New Zealand Adults. Wellington: Ministry of Health.\u003c\/li\u003e\n\u003cli\u003eSingh GM, Micha R, Khatibzadeh S, et al. 2015. Estimated Global, Regional, and National Disease Burdens Related to Sugar-Sweetened Beverage Consumption in 2010. Circulation; 132:639-666.\u003c\/li\u003e\n\u003cli\u003eChristian MS and Brent RL. 2001. Teratogen update: evaluation of the reproductive and developmental risks of caffeine. Teratology 64(1): 51–78. 11.\u003c\/li\u003e\n\u003cli\u003eBracken MB, Triche EW, Belanger K, et al. 2003. Association of maternal caffeine consumption with decrements in fetal growth. American Journal of Epidemiology 157(5): 456–66.\u003c\/li\u003e\n\u003cli\u003eAmerican Academy of Pediatrics. 2001. The transfer of drugs and other chemicals into human milk. Pediatrics 108(3): 776–89.\u003c\/li\u003e\n\u003c\/ol\u003e\n\u003cp\u003e This resource is for \u003cstrong\u003edigital download only\u003c\/strong\u003e. \u003c\/p\u003e\n\u003ch5\u003e\n\u003cstrong\u003eFootnotes\u003c\/strong\u003e\u003cbr\u003e\n\u003c\/h5\u003e\n\u003cp\u003e# Energy drinks sold in New Zealand must comply with the Australia New Zealand Food Standards Code - Standard 2.5.4 Formulated Caffeinated Beverage.\u003c\/p\u003e\n\u003cp\u003e+ Infant formula is the only suitable alternative to breast milk for babies who are aged 0-1 year.\u003c\/p\u003e\n\u003cp\u003e* Recommendations from the Ministry of Health\u003csup\u003e1,2,3,8\u003c\/sup\u003e.\u003c\/p\u003e\n\u003cp\u003e^ Children under two years should not be given foods or drinks with caffeine or added sugars (including coffee, tea [including herbal teas], cordials, juice, soft drinks or energy drinks)\u003csup\u003e1\u003c\/sup\u003e.\u003c\/p\u003e","brand":"HealthEd","offers":[{"title":"Default Title","offer_id":44286476910820,"sku":"NPA252","price":0.0,"currency_code":"NZD","in_stock":true}],"thumbnail_url":"\/\/cdn.shopify.com\/s\/files\/1\/0102\/6916\/3582\/files\/NPA252thumbnail.png?v=1699332496"},{"product_id":"water-is-the-best-choice-npa260","title":"Water is the best choice NPA260","description":"\u003ch2\u003eWater is the best choice\u003c\/h2\u003e\n\u003ch3\u003eany time, any place, any activity\u003c\/h3\u003e\n\u003cul\u003e\n\u003cli\u003eGoing for a bike ride\u003c\/li\u003e\n\u003cli\u003eGoing for a run\u003c\/li\u003e\n\u003cli\u003ePlaying a game of netball\u003c\/li\u003e\n\u003cli\u003ePlaying cricket\u003c\/li\u003e\n\u003cli\u003eGym session\u003c\/li\u003e\n\u003cli\u003eRelaxing day at the beach\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003ch3\u003eWe don't need sports or energy drinks to fuel a busy day\u003c\/h3\u003e\n\u003ch2\u003e\u003c\/h2\u003e","brand":"HealthEd","offers":[{"title":"Default Title","offer_id":44327769571556,"sku":"NPA260","price":0.0,"currency_code":"NZD","in_stock":true}],"thumbnail_url":"\/\/cdn.shopify.com\/s\/files\/1\/0102\/6916\/3582\/files\/NPA260thumbnail.png?v=1700165612"},{"product_id":"behind-the-hype-plant-based-milk-alternatives-npa261","title":"Behind the hype: Plant-based milk alternatives - NPA261","description":"\u003ch2\u003eBehind the hype: Plant-based milk alternatives\u003c\/h2\u003e\n\u003ch3\u003eWhy is this an issue?\u003c\/h3\u003e\n\u003cp\u003eHealth concerns, sustainability and changing diets are some of the reasons people are choosing plant-based alternatives to cow’s milk. This rise in popularity has led to an increased range of milk alternatives becoming available. Generally, these alternatives contain less nutrients than cow’s milk. In particular, cow’s milk is an important source of calcium, which is essential for growth and development of strong bones and teeth. The nutritional content of plant-based milks is an important consideration when replacing cow’s milk in the diet, especially for young children under two years old, who have high nutrition needs.\u003c\/p\u003e\n\u003ch3\u003eWhat are plant-based milk alternatives?\u003c\/h3\u003e\n\u003cp\u003ePlant-based milk alternatives include legume (soy milk), nut (almond, cashew, coconut, macadamia) and cereal-based (rice, oat). Other ingredients can include vegetable oils, sugar, and thickening ingredients such as gums, emulsifiers and flavouring.\u003c\/p\u003e\n\u003ch3\u003eHow are plant-based milk alternatives nutritionally different to cow’s milk?\u003c\/h3\u003e\n\u003cp\u003ePlant-based milk alternatives contain less protein and energy. Unfortified versions also contain very little calcium, B vitamins (including B12) and vitamin D compared to cow’s milk. The exception is soy milk, which has a similar energy and protein content to cow’s milk. Table 1 shows the energy, protein and calcium content of cow’s milk, and a range of plant-based milk alternatives.\u003c\/p\u003e\n\u003ch3\u003eTable 1: Some nutrients in cow's milk and plant-based milk alternatives\u003c\/h3\u003e\n\u003ctable\u003e\n\u003ctbody\u003e\n\u003ctr\u003e\n\u003ctd width=\"160\"\u003e\n\u003cp\u003e\u003cstrong\u003eMilk type \u003c\/strong\u003e\u003c\/p\u003e\n\u003c\/td\u003e\n\u003ctd width=\"160\"\u003e\n\u003cp\u003e\u003cstrong\u003eEnergy\u003c\/strong\u003e\u003c\/p\u003e\n\u003cp\u003e\u003cstrong\u003ekJ\/100ml\u003c\/strong\u003e\u003c\/p\u003e\n\u003c\/td\u003e\n\u003ctd width=\"160\"\u003e\n\u003cp\u003e\u003cstrong\u003eProtein \u003c\/strong\u003e\u003c\/p\u003e\n\u003cp\u003e\u003cstrong\u003eg\/100ml \u003c\/strong\u003e\u003c\/p\u003e\n\u003c\/td\u003e\n\u003ctd width=\"160\"\u003e\n\u003cp\u003e\u003cstrong\u003eCalcium \u003c\/strong\u003e\u003c\/p\u003e\n\u003cp\u003e\u003cstrong\u003emg\/100ml\u003c\/strong\u003e\u003c\/p\u003e\n\u003c\/td\u003e\n\u003c\/tr\u003e\n\u003ctr\u003e\n\u003ctd width=\"160\"\u003e\n\u003cp\u003eHomogenised cow’s milk\u003c\/p\u003e\n\u003c\/td\u003e\n\u003ctd width=\"160\"\u003e\n\u003cp\u003e263\u003c\/p\u003e\n\u003c\/td\u003e\n\u003ctd width=\"160\"\u003e\n\u003cp\u003e3.3\u003c\/p\u003e\n\u003c\/td\u003e\n\u003ctd width=\"160\"\u003e\n\u003cp\u003e120\u003c\/p\u003e\n\u003c\/td\u003e\n\u003c\/tr\u003e\n\u003ctr\u003e\n\u003ctd width=\"642\" colspan=\"4\"\u003e\n\u003cp\u003e\u003cstrong\u003eLegume\u003c\/strong\u003e\u003c\/p\u003e\n\u003c\/td\u003e\n\u003c\/tr\u003e\n\u003ctr\u003e\n\u003ctd width=\"160\"\u003e\n\u003cp\u003eSoy milk\u003c\/p\u003e\n\u003c\/td\u003e\n\u003ctd width=\"160\"\u003e\n\u003cp\u003e235-270\u003c\/p\u003e\n\u003c\/td\u003e\n\u003ctd width=\"160\"\u003e\n\u003cp\u003e3.0-3.5\u003c\/p\u003e\n\u003c\/td\u003e\n\u003ctd width=\"160\"\u003e\n\u003cp\u003e120-160*\u003c\/p\u003e\n\u003c\/td\u003e\n\u003c\/tr\u003e\n\u003ctr\u003e\n\u003ctd width=\"642\" colspan=\"4\"\u003e\n\u003cp\u003e\u003cstrong\u003eNut\u003c\/strong\u003e\u003c\/p\u003e\n\u003c\/td\u003e\n\u003c\/tr\u003e\n\u003ctr\u003e\n\u003ctd width=\"160\"\u003e\n\u003cp\u003eAlmond milk\u003c\/p\u003e\n\u003c\/td\u003e\n\u003ctd width=\"160\"\u003e\n\u003cp\u003e65-160\u003c\/p\u003e\n\u003c\/td\u003e\n\u003ctd width=\"160\"\u003e\n\u003cp\u003e0.4-0.7\u003c\/p\u003e\n\u003c\/td\u003e\n\u003ctd width=\"160\"\u003e\n\u003cp\u003e75-120*\u003c\/p\u003e\n\u003c\/td\u003e\n\u003c\/tr\u003e\n\u003ctr\u003e\n\u003ctd width=\"160\"\u003e\n\u003cp\u003eCashew milk\u003c\/p\u003e\n\u003c\/td\u003e\n\u003ctd width=\"160\"\u003e\n\u003cp\u003e70\u003c\/p\u003e\n\u003c\/td\u003e\n\u003ctd width=\"160\"\u003e\n\u003cp\u003e0.4\u003c\/p\u003e\n\u003c\/td\u003e\n\u003ctd width=\"160\"\u003e\n\u003cp\u003e120*\u003c\/p\u003e\n\u003c\/td\u003e\n\u003c\/tr\u003e\n\u003ctr\u003e\n\u003ctd width=\"160\"\u003e\n\u003cp\u003eCoconut milk**\u003c\/p\u003e\n\u003c\/td\u003e\n\u003ctd width=\"160\"\u003e\n\u003cp\u003e95-100\u003c\/p\u003e\n\u003c\/td\u003e\n\u003ctd width=\"160\"\u003e\n\u003cp\u003e0.2\u003c\/p\u003e\n\u003c\/td\u003e\n\u003ctd width=\"160\"\u003e\n\u003cp\u003e75-120*\u003c\/p\u003e\n\u003c\/td\u003e\n\u003c\/tr\u003e\n\u003ctr\u003e\n\u003ctd width=\"160\"\u003e\n\u003cp\u003eMacadamia nut milk\u003c\/p\u003e\n\u003c\/td\u003e\n\u003ctd width=\"160\"\u003e\n\u003cp\u003e120\u003c\/p\u003e\n\u003c\/td\u003e\n\u003ctd width=\"160\"\u003e\n\u003cp\u003e0.3\u003c\/p\u003e\n\u003c\/td\u003e\n\u003ctd width=\"160\"\u003e\n\u003cp\u003e42\u003c\/p\u003e\n\u003c\/td\u003e\n\u003c\/tr\u003e\n\u003ctr\u003e\n\u003ctd width=\"642\" colspan=\"4\"\u003e\n\u003cp\u003e\u003cstrong\u003eCereal\u003c\/strong\u003e\u003c\/p\u003e\n\u003c\/td\u003e\n\u003c\/tr\u003e\n\u003ctr\u003e\n\u003ctd width=\"160\"\u003e\n\u003cp\u003eRice milk\u003c\/p\u003e\n\u003c\/td\u003e\n\u003ctd width=\"160\"\u003e\n\u003cp\u003e210-230\u003c\/p\u003e\n\u003c\/td\u003e\n\u003ctd width=\"160\"\u003e\n\u003cp\u003e0.3-0.7\u003c\/p\u003e\n\u003c\/td\u003e\n\u003ctd width=\"160\"\u003e\n\u003cp\u003e110-120*\u003c\/p\u003e\n\u003c\/td\u003e\n\u003c\/tr\u003e\n\u003ctr\u003e\n\u003ctd width=\"160\"\u003e\n\u003cp\u003eOat milk\u003c\/p\u003e\n\u003c\/td\u003e\n\u003ctd width=\"160\"\u003e\n\u003cp\u003e298\u003c\/p\u003e\n\u003c\/td\u003e\n\u003ctd width=\"160\"\u003e\n\u003cp\u003e1.0\u003c\/p\u003e\n\u003c\/td\u003e\n\u003ctd width=\"160\"\u003e\n\u003cp\u003e120\u003c\/p\u003e\n\u003c\/td\u003e\n\u003c\/tr\u003e\n\u003c\/tbody\u003e\n\u003c\/table\u003e\n\u003cp\u003e\u003cspan style=\"font-size: 0.875rem;\" data-mce-style=\"font-size: 0.875rem;\"\u003e*fortified\u003cbr\u003e *for drinking, not a cooking ingredient\u003cbr\u003e (Data collected September 2019 from Countdown and New World supermarkets)\u003c\/span\u003e\u003c\/p\u003e\n\u003ch3\u003eIn a nutshell\u003c\/h3\u003e\n\u003cul\u003e\n\u003cli\u003ePlant-based milk alternatives \u003cstrong\u003eshould not be given\u003c\/strong\u003e to infants under 12 months of age.\u003c\/li\u003e\n\u003cli\u003eUnfortified plant-based milks contain very little calcium, B vitamins (including B12) and vitamin D compared to cow’s milk. Sufficient amounts of calcium in the diet are essential for children to promote growth, and development of strong bones and teeth.\u003c\/li\u003e\n\u003cli\u003eFor children 12 to 24 months old, if not having breast milk and\/or drinking cow’s milk, choose unflavoured fortified soy milks as a drink over other plant-based milk alternatives.\u003c\/li\u003e\n\u003cli\u003eFor children over 24 months old, if not drinking cow’s milk, choose unflavoured fortified soy, nut or cereal-based milk alternatives.\u003c\/li\u003e\n\u003cli\u003eCheck the ingredients list for fortified nutrients (nutrients may also be listed in the Nutrition Information Panel).\u003c\/li\u003e\n\u003cli\u003eIf following a vegan diet, it is important to ensure milk is fortified with B12 as this vitamin is not found naturally in vegetables or cereals.\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003ch3\u003eAddition of vitamins and minerals to plant-based milk alternatives\u003c\/h3\u003e\n\u003cp\u003eUnder the Food Standards Code, several minerals and vitamins can be added to plant-based milk alternatives in similar amounts to milk. This is known as fortification. The added nutrients must be listed in the ingredients list on food labels and may also be included in the Nutrition Information Panel if a claim is made about the nutrient (eg, high in calcium). Not all brands and types are fortified. When choosing a plant-based milk alternative, the main vitamins and minerals to check for in the ingredients list are:\u003c\/p\u003e\n\u003cul\u003e\n\u003cli\u003eCalcium (at least 120mg\/100ml), in the Nutrition Information Panel.\u003c\/li\u003e\n\u003cli\u003eB vitamins (B12 is especially important if following a vegan diet as it is only found naturally in animal foods).\u003c\/li\u003e\n\u003cli\u003eVitamin D.\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003ch3\u003eThe importance of calcium in the diet\u003cbr\u003e\n\u003c\/h3\u003e\n\u003cp\u003eCalcium is essential for the growth and development of strong bones and teeth, especially for children. Breast milk (or commercial infant formula) is the main source of calcium in the diet of infants (0-12 months). For children over 12 months old, breast milk, and\/or cow’s milk and milk products (yoghurt and cheese) are generally the major sources of calcium in the diet. If cow’s milk is excluded, other food sources of calcium must be added to the diet to meet requirements. This is especially important for children. See Table 1 for the calcium content of common fortified plant-based milks. Homemade plant-based milks will not contain sufficient calcium, therefore, are not recommended for children.\u003c\/p\u003e\n\u003ch3\u003eTable 2: Recommendations for selection of milk or plant-based milk alternatives by age\u003csup\u003e1\u003c\/sup\u003e\n\u003c\/h3\u003e\n\u003ctable\u003e\n\u003ctbody\u003e\n\u003ctr\u003e\n\u003ctd width=\"321\"\u003e\n\u003cp\u003e\u003cstrong\u003eAge group\u003c\/strong\u003e\u003c\/p\u003e\n\u003c\/td\u003e\n\u003ctd width=\"321\"\u003e\n\u003cp\u003e\u003cstrong\u003eMilk\u003c\/strong\u003e\u003c\/p\u003e\n\u003c\/td\u003e\n\u003c\/tr\u003e\n\u003ctr\u003e\n\u003ctd width=\"321\"\u003e\n\u003cp\u003eInfants aged\u003c\/p\u003e\n\u003cp\u003e0-1 year\u003c\/p\u003e\n\u003c\/td\u003e\n\u003ctd width=\"321\"\u003e\n\u003cp\u003eBreast milk (or commercial infant formula) only. Plant-based milks should not be given\u003csup\u003e2\u003c\/sup\u003e.\u003c\/p\u003e\n\u003c\/td\u003e\n\u003c\/tr\u003e\n\u003ctr\u003e\n\u003ctd width=\"321\"\u003e\n\u003cp\u003eToddlers aged\u003c\/p\u003e\n\u003cp\u003e1-2 years\u003c\/p\u003e\n\u003c\/td\u003e\n\u003ctd width=\"321\"\u003e\n\u003cp\u003eBreast milk and\/or cow’s milk (not low, reduced-fat or flavoured varieties). \u003cbr\u003e\u003cbr\u003eIf needed, a suitable alternative\u003csup\u003e1\u003c\/sup\u003e to cow’s milk, such as fortified unflavoured soy milk\u003csup\u003e3,4\u003c\/sup\u003e.\u003c\/p\u003e\n\u003c\/td\u003e\n\u003c\/tr\u003e\n\u003ctr\u003e\n\u003ctd width=\"321\"\u003e\n\u003cp\u003eChildren aged\u003c\/p\u003e\n\u003cp\u003e2-18 years\u003c\/p\u003e\n\u003c\/td\u003e\n\u003ctd width=\"321\"\u003e\n\u003cp\u003eCow’s milk (low or reduced fat varieties can be gradually introduced from between two to five years old).\u003c\/p\u003e\n\u003cp\u003eAlternatives to cow’s milk include fortified\u003csup\u003e3,4\u003c\/sup\u003e unflavoured plant-based milk alternatives\u003csup\u003e5\u003c\/sup\u003e.\u003c\/p\u003e\n\u003c\/td\u003e\n\u003c\/tr\u003e\n\u003ctr\u003e\n\u003ctd width=\"321\"\u003e\n\u003cp\u003eAdults\u003c\/p\u003e\n\u003c\/td\u003e\n\u003ctd width=\"321\"\u003e\n\u003cp\u003e Choose low or reduced-fat unflavoured cow’s milk.\u003c\/p\u003e\n\u003cp\u003eAlternatives to cow’s milk include fortified\u003csup\u003e3,4\u003c\/sup\u003e plant-based milk alternatives.\u003c\/p\u003e\n\u003c\/td\u003e\n\u003c\/tr\u003e\n\u003c\/tbody\u003e\n\u003c\/table\u003e\n\u003cspan style=\"font-size: 0.875rem;\"\u003e\u003col\u003e\n\u003cli\u003eThese recommendations are for children and adults in the absence of underlying health issues. Consult a doctor or registered dietitian for more specific feeding or diet advice, including choice of commercial infant formula or plant-based milk alternative.\u003c\/li\u003e\n\u003cli\u003ePlant-based milks include soy, nut (almond, cashew, coconut, macadamia) or cereal-based (rice, oat).\u003c\/li\u003e\n\u003cli\u003eFortified with calcium and vitamin D.\u003c\/li\u003e\n\u003cli\u003eIf following a vegan diet ensure milk alternatives are fortified with B12, especially when not taking a supplement.\u003c\/li\u003e\n\u003cli\u003eIf choosing a milk alternative other than fortified soy milk for children aged two to five years old, include other foods in the diet containing protein and energy to meet needs for growth and development.\u003c\/li\u003e\n\u003c\/ol\u003e\u003c\/span\u003e\n\u003cul\u003e\u003c\/ul\u003e\n\u003ch3\u003eReferences\u003c\/h3\u003e\n\u003cp\u003eMinistry of Health. (in press). Eating and Activity Guidelines for infants and toddlers. Ministry of Health: Wellington.\u003c\/p\u003e\n\u003cp\u003eMinistry of Health. (2008). Food \u0026amp; Nutrition Guidelines for healthy infants and toddlers (aged 0-2). Ministry of Health: Wellington. Ministry of Health. (2012).\u003c\/p\u003e\n\u003cp\u003eFood \u0026amp; Nutrition Guidelines for healthy children and young people (aged 2-18 years). Ministry of Health: Wellington. Food Standards Australia New Zealand. (2016). Plant-based milk alternatives. http:\/\/www.foodstandards.gov.au\/consumer\/nutrition\/milkaltern\/Pages\/default. aspx# (Accessed March 2019)\u003c\/p\u003e\n\u003cp\u003eSchuster, M.J., Wang, X., Hawkins, T., Painter, J.E. (2018) Comparison of the nutrient content of cow’s milk and non-dairy milk alternatives: What’s the difference? Nutrition Today. 53(4); 153-159.\u003c\/p\u003e\n\u003cp\u003eSinghal, S., Baker, R.D., Baker, S.S. (2017) A comparison of the nutritional value of cow’s milk and non-dairy beverages. Journal Pediatric Gastroenterology and Nutrition. 64(5); 799-805.\u003cspan style=\"font-size: 0.875rem;\"\u003e \u003c\/span\u003e\u003c\/p\u003e","brand":"HealthEd","offers":[{"title":"Default Title","offer_id":44327773765860,"sku":"NPA261","price":0.0,"currency_code":"NZD","in_stock":true}],"thumbnail_url":"\/\/cdn.shopify.com\/s\/files\/1\/0102\/6916\/3582\/files\/NPA261thumbnail.png?v=1700175390"},{"product_id":"behind-the-hype-nutrition-supplements-in-pregnancy-and-breastfeeding-npa262","title":"Behind the hype: Nutrition supplements in pregnancy and breastfeeding - NPA262","description":"\u003ch2\u003eBehind the hype: Nutrition supplements in pregnancy and breastfeeding\u003c\/h2\u003e\n\u003ch3\u003eIn a nutshell\u003c\/h3\u003e\n\u003cul\u003e\n\u003cli\u003eFor most women, the only nutrition supplements needed during pre-conception, pregnancy and breastfeeding are folic acid and iodine. A balanced diet will meet all other nutrient requirements.\u003c\/li\u003e\n\u003cli\u003eWomen following restrictive diets (such as vegans) may benefit from advice from a registered dietitian. Vegan women should take a vitamin B12 supplement. Women at risk of vitamin D deficiency should take a vitamin D supplement.\u003c\/li\u003e\n\u003cli\u003eSome vitamin, mineral or herbal supplements, particularly those with high doses, can be unsafe for pregnant and breastfeeding mothers. Supplements, other than folic acid and iodine tablets, should only be taken on the advice of a health professional.\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003ch3\u003eWhy is this an issue?\u003c\/h3\u003e\n\u003cp\u003eNutrition needs are higher during pregnancy and breastfeeding\u003csup\u003e1\u003c\/sup\u003e. Meeting those needs is important for a healthy mother and baby. Expensive supplements are often marketed to parents wanting to conceive, during pregnancy and when breastfeeding. However, with the exception of folic acid and iodine, most women can meet their nutrition needs with a healthy, balanced diet\u003csup\u003e1\u003c\/sup\u003e.\u003c\/p\u003e\n\u003ch3\u003eWhat nutrition supplements are needed?\u003c\/h3\u003e\n\u003cp\u003eThe only supplements routinely recommended for all pregnant women in New Zealand are folic acid-only tablets and iodine-only tablets (see Table 1). These are available from pharmacies at a subsidised cost, with a prescription from a midwife or General Practitioner (GP).\u003c\/p\u003e\n\u003cp\u003eEating a well-balanced diet containing a wide variety of foods will ensure other nutrient requirements are met\u003csup\u003e1\u003c\/sup\u003e. Expensive branded supplements promoted for use during pre-conception, pregnancy and breastfeeding are unlikely to provide additional benefits than those provided by the subsidised tablets.\u003c\/p\u003e\n\u003ch4\u003eFolate and Folic acid\u003cbr\u003e\n\u003c\/h4\u003e\n\u003cp\u003eFolate is a B vitamin that is important in cell growth and reproduction\u003csup\u003e2\u003c\/sup\u003e. It is found naturally in foods such as green leafy vegetables and legumes. Folic acid is the synthetic form of this vitamin, found in supplements and fortified food. A lack of folic acid during early pregnancy has been linked to Neural Tube Defects (NTDs) such as spina bifida. Folic acid-only tablets are recommended from at least four weeks before conception and during the first 12 weeks of pregnancy, to reduce the risk of NTDs\u003csup\u003e2,3.4\u003c\/sup\u003e. If not taking already, folic acid supplements should be started on confirmation of pregnancy.\u003c\/p\u003e\n\u003ch4\u003eIodine\u003c\/h4\u003e\n\u003cp\u003eIodine is an essential nutrient needed to support normal growth and development \u003csup\u003e34,5\u003c\/sup\u003e as part of a well balanced diet.\u003c\/p\u003e\n\u003ch3\u003eOther key nutrients during pregnancy and breastfeeding\u003c\/h3\u003e\n\u003cul\u003e\n\u003cli\u003e\n\u003cstrong\u003eVitamin D\u003c\/strong\u003e is needed for strong bones and joints. A lack of vitamin D during pregnancy can lead to the baby being born with low vitamin D levels, which can affect development\u003csup\u003e6\u003c\/sup\u003e. Those at increased risk for vitamin D deficiency may benefit from taking a vitamin D supplement. For example, people with darker skin and those who completely avoid sun exposure, as well as those who have liver or kidney disease, or who are on certain medications (eg, anticonvulsants)\u003csup\u003e7\u003c\/sup\u003e.\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eIron\u003c\/strong\u003e is a carrier of oxygen throughout the body. There is an increased need for iron in pregnancy; not having enough iron leads to tiredness and fatigue during pregnancy and while breastfeeding.\u003c\/li\u003e\n\u003cli\u003ePregnant and breastfeeding women need extra \u003cstrong\u003ecalcium\u003c\/strong\u003e for their growing baby and to keep their own bones strong.\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eVitamin B12\u003c\/strong\u003e prevents fatigue, plays an essential role in production of red blood cells, and is needed for appropriate functioning of the nervous system. Women following a vegan diet need vitamin B12 supplementation, as it is only found naturally in animal products.\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003cp\u003eIn most cases, these nutrients can be obtained in sufficient amounts from food sources as part of a healthy balanced diet. Women should be encouraged to eat a wide variety of different foods each day and avoid restrictive diets. Supplementation, beyond folic acid-only and iodine-only tablets (discussed above), is only required in certain cases. Those on restrictive diets and those at risk of nutritional deficiencies should seek advice from a registered health professional before taking supplements. \u003c\/p\u003e\n\u003ch3\u003eTable 1: Supplement recommendations\u003c\/h3\u003e\n\u003ctable\u003e\n\u003ctbody\u003e\n\u003ctr\u003e\n\u003ctd width=\"128\"\u003e\n\u003cp\u003e\u003cstrong\u003eSupplement\u003c\/strong\u003e\u003c\/p\u003e\n\u003c\/td\u003e\n\u003ctd width=\"128\"\u003e\n\u003cp\u003e\u003cstrong\u003eWhen to take\u003c\/strong\u003e\u003c\/p\u003e\n\u003c\/td\u003e\n\u003ctd width=\"128\"\u003e\n\u003cp\u003e\u003cstrong\u003eDosage\u003c\/strong\u003e\u003c\/p\u003e\n\u003c\/td\u003e\n\u003ctd width=\"128\"\u003e\n\u003cp\u003e\u003cstrong\u003eTiming\u003c\/strong\u003e\u003c\/p\u003e\n\u003c\/td\u003e\n\u003ctd width=\"128\"\u003e\n\u003cp\u003e\u003cstrong\u003eRecommended foods\u003c\/strong\u003e\u003c\/p\u003e\n\u003c\/td\u003e\n\u003c\/tr\u003e\n\u003ctr\u003e\n\u003ctd rowspan=\"2\" width=\"128\"\u003e\n\u003cp\u003e\u003cstrong\u003eFolic Acid\/Folate\u003c\/strong\u003e\u003c\/p\u003e\n\u003c\/td\u003e\n\u003ctd rowspan=\"2\" width=\"128\"\u003e\n\u003cp\u003ePre-conception and pregnancy\u003c\/p\u003e\n\u003c\/td\u003e\n\u003ctd width=\"128\"\u003e\n\u003cp\u003eFor the general population: 0.8mg\/day (800µg\/day)\u003c\/p\u003e\n\u003c\/td\u003e\n\u003ctd width=\"128\"\u003e\n\u003cp\u003eFrom one month before conception until the end of week 12 of pregnancy\u003c\/p\u003e\n\u003c\/td\u003e\n\u003ctd rowspan=\"2\" width=\"128\"\u003e\n\u003cp\u003eVegetables (especially leafy greens), fruit eg, citrus, beans and peas, yeast extracts, cooked liver and\/or kidney (limit to 1 serving\/week), fortified wholegrain bread and cereals\u003c\/p\u003e\n\u003c\/td\u003e\n\u003c\/tr\u003e\n\u003ctr\u003e\n\u003ctd width=\"128\"\u003e\n\u003cp\u003eFor women at risk of NTD affected pregnancy*: 5mg\/day (5000µg\/day)\u003c\/p\u003e\n\u003c\/td\u003e\n\u003ctd width=\"128\"\u003e\n\u003cp\u003eFrom one month before conception until the end of week 12 of pregnancy\u003c\/p\u003e\n\u003c\/td\u003e\n\u003c\/tr\u003e\n\u003ctr\u003e\n\u003ctd width=\"128\"\u003e\n\u003cp\u003e\u003cstrong\u003eIodine\u003c\/strong\u003e\u003c\/p\u003e\n\u003c\/td\u003e\n\u003ctd width=\"128\"\u003e\n\u003cp\u003ePregnancy and breastfeeding\u003c\/p\u003e\n\u003c\/td\u003e\n\u003ctd width=\"128\"\u003e\n\u003cp\u003e150µg\/day\u003c\/p\u003e\n\u003c\/td\u003e\n\u003ctd width=\"128\"\u003e\n\u003cp\u003eThroughout pregnancy and breastfeeding\u003c\/p\u003e\n\u003c\/td\u003e\n\u003ctd width=\"128\"\u003e\n\u003cp\u003eWell-cooked seafood, milk, cooked eggs, fortified wholegrain cereals, packaged sliced bread, iodised salt\u003c\/p\u003e\n\u003c\/td\u003e\n\u003c\/tr\u003e\n\u003c\/tbody\u003e\n\u003c\/table\u003e\n\u003cp\u003e\u003cspan style=\"font-size: 0.875rem;\" data-mce-style=\"font-size: 0.875rem;\"\u003e*Women at high risk include those who are themselves affected with a NTD, or who have had a child with a NTD, or a close family member who has had a NTD, or whose partner is affected or had a family history of NTD.\u003c\/span\u003e\u003c\/p\u003e\n\u003ch3\u003eWhich supplements should be avoided during pregnancy and breastfeeding?\u003c\/h3\u003e\n\u003cul\u003e\n\u003cli\u003eHigh doses of vitamin A can be toxic to the developing baby. Vitamin A supplements, including fish oils, are not recommended unless advised by a midwife or GP\u003csup\u003e8\u003c\/sup\u003e.\u003c\/li\u003e\n\u003cli\u003eSupplements containing seaweed and kelp are not recommended for pregnant women because the iodine content and quality of the supplements is highly variable\u003csup\u003e1\u003c\/sup\u003e. \u003c\/li\u003e\n\u003cli\u003eHerbs and other supplements (such as collagen), are untested, may not be regulated, and have no proven benefits. There is insufficient evidence to promote their use and, in some cases, they may not be safe to use during pregnancy and breastfeeding1 . Always seek advice from a registered health professional before taking supplements during pregnancy and breastfeeding.\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003cul\u003e\u003c\/ul\u003e\n\u003ch3\u003eReferences\u003c\/h3\u003e\n\u003col\u003e\n\u003cli\u003eMinistry of Health (2006). Food and Nutrition Guidelines for Healthy Pregnant and Breastfeeding Women: A background paper. Wellington: Ministry of Health.\u003c\/li\u003e\n\u003cli\u003eMinistry of Health (2019). Folate\/folic acid. https:\/\/www.health.govt.nz\/ our-work\/preventative-health-wellness\/nutrition\/folate-folic-acid. Accessed May 2020.\u003c\/li\u003e\n\u003cli\u003eMinistry of Health (2010). Folic Acid and Spina Bifida\/Iodine and Iodine Deficiency fact sheet \u003ca href=\"https:\/\/healthed.govt.nz\/products\/folic-acid-and-spina-bifida-iodine-and-iodine-deficiency\" title=\"Folic acid and spina bifida\" target=\"_blank\"\u003ehttps:\/\/www.healthed.govt.nz\/system\/files\/resourcefiles\/HE4147_Folic%20acid%20and%20iodine.pdf\u003c\/a\u003e. Accessed May 2020.\u003c\/li\u003e\n\u003cli\u003eMinistry of Health (2018). Eating for Healthy Pregnant Women. Wellington: Ministry of Health, p. 17.\u003c\/li\u003e\n\u003cli\u003eMinistry of Health (2018). Eating for Healthy Breastfeeding Women. Wellington: Ministry of Health, p.17.\u003c\/li\u003e\n\u003cli\u003eMinistry of Health (2018). Folic acid, iodine and vitamin D. \u003ca href=\"https:\/\/www.health.govt.nz\/your-health\/pregnancy-and-kids\/pregnancy\/helpful-advice-during-pregnancy\/folic-acid-iodine-and-vitamin-d\" title=\"Folic acid, iodine and vitamin D\" target=\"_blank\"\u003ehttps:\/\/www. health.govt.nz\/your-health\/pregnancy-and-kids\/pregnancy\/helpful-adviceduring-pregnancy\/folic-acid-iodine-and-vitamin-d\u003c\/a\u003e. Accessed May 2020.\u003c\/li\u003e\n\u003cli\u003eMinistry of Health (2013). Companion Statement on Vitamin D and Sun Exposure in Pregnancy and Infancy in New Zealand. \u003ca href=\"https:\/\/www.health.govt.nz\/publication\/companion-statement-vitamin-d-and-sun-exposure-pregnancy-and-infancy-new-zealand\" title=\"Companion Statement on Vitamin D\" target=\"_blank\"\u003ehttps:\/\/www.health. govt.nz\/publication\/companion-statement-vitamin-d-and-sun-exposurepregnancy-and-infancy-new-zealand\u003c\/a\u003e. Accessed May 2020.\u003c\/li\u003e\n\u003cli\u003eThe New Zealand Nutrition Foundation (2018). Pregnancy and breastfeeding. \u003ca href=\"https:\/\/nutritionfoundation.org.nz\/healthy-eating\/pregnancy-and-breastfeeding\/\" title=\"Pregnancy and breastfeeding\" target=\"_blank\"\u003ehttps:\/\/nutritionfoundation.org.nz\/healthy-eating\/pregnancyand-breastfeeding\u003c\/a\u003e. Accessed May 2020.\u003c\/li\u003e\n\u003c\/ol\u003e","brand":"HealthEd","offers":[{"title":"Default Title","offer_id":44327990952164,"sku":"NPA262","price":0.0,"currency_code":"NZD","in_stock":true}],"thumbnail_url":"\/\/cdn.shopify.com\/s\/files\/1\/0102\/6916\/3582\/files\/NPA262thumbnail.png?v=1700180334"},{"product_id":"behind-the-hype-sugar-npa263","title":"Behind the hype: Sugar - NPA263","description":"\u003ch2\u003eBehind the hype: Sugar\u003c\/h2\u003e\n\u003ch3\u003eIn a nutshell\u003c\/h3\u003e\n\u003cul\u003e\n\u003cli\u003eFoods containing intrinsic sugars, such as fruits, vegetables and unsweetened dairy products, can form part of a healthy diet.\u003c\/li\u003e\n\u003cli\u003eHigh intake of added sugar is linked to an increased risk of dental caries and excess weight gain\u003cspan style=\"font-size: 11.6667px;\"\u003e.\u003c\/span\u003e Excess body weight is linked to an increased risk of type 2 diabetes and cardiovascular disease.\u003c\/li\u003e\n\u003cli\u003eChildren and adults should eat a variety of healthy foods and limit their intake of added sugars, found in lollies, sugar-sweetened drinks, high-sugar breakfast cereals and biscuits.\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003ch3\u003eWhy is this an issue?\u003c\/h3\u003e\n\u003cp\u003eThere is widespread confusion around the different types and sources of dietary sugar. At the same time, there are serious health concerns linked to eating too much sugar, including tooth decay and excess weight \u003cspan data-mce-fragment=\"1\"\u003egain\u003c\/span\u003e\u003csup data-mce-fragment=\"1\"\u003e1,2\u003c\/sup\u003e\u003cspan data-mce-fragment=\"1\"\u003e.\u003c\/span\u003e Excess body weight is linked to an increased risk of type 2 diabetes and cardiovascular disease.\u003c\/p\u003e\n\u003ch3\u003eTypes of sugar\u003cbr\u003e\n\u003c\/h3\u003e\n\u003cp\u003eAdded and naturally occurring sugars are found in many foods and drinks. It is important to recognise the difference between intrinsic sugars and added sugars and to consider the overall nutrient quality of the food\u003csup\u003e3\u003c\/sup\u003e.\u003c\/p\u003e\n\u003cul\u003e\n\u003cli\u003e\n\u003cstrong\u003eIntrinsic sugars\u003c\/strong\u003e are found naturally in whole foods such as fruit, vegetables and unsweetened dairy products. These foods provide essential nutrients and are an important part of a healthy diet.\u003cbr\u003e\u003cbr\u003e\n\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eAdded sugars\u003c\/strong\u003e in processed foods and drinks can enhance taste or function. Added sugars include white, raw and brown table sugars, honey, syrups, maltodextrin, glucose, coconut sugar and concentrated fruit juices\u003csup\u003e4\u003c\/sup\u003e. While some foods with a little added sugar can offer essential nutrients, others have high amounts of added sugars and little nutritional value (such as lollies, and sugar-sweetened fizzy drinks, such as lemonade or cola). A high intake of these foods and drinks can contribute to excess energy intakes and can displace healthier options in the diet. All sugars are processed in the same way in the body.\u003cbr\u003e\n\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003ch3\u003eSources of added sugar\u003c\/h3\u003e\n\u003cp\u003eThe main sources of added sugars in the New Zealand diet are table sugars and sweets\/lollies (23%), non-alcoholic drinks (16%) and muffins, cakes and biscuits (7%)\u003csup\u003e5\u003c\/sup\u003e. These should be occasional foods and are not recommended as part of our everyday diet\u003csup\u003e6\u003c\/sup\u003e.\u003c\/p\u003e\n\u003ch3\u003eSugar and health\u003c\/h3\u003e\n\u003cp\u003eToo much sugar is linked to a range of health problems, particularly:\u003c\/p\u003e\n\u003ch4 style=\"padding-left: 30px;\"\u003eTooth decay\u003c\/h4\u003e\n\u003cdiv style=\"padding-left: 30px;\"\u003eHigh intakes of sugary foods and drinks causes tooth decay in young children. Tooth decay can cause pain, abscesses or infection, and often results in tooth removal. Foods such as fizzy drinks and lollies are particularly harmful to teeth.\u003c\/div\u003e\n\u003cdiv style=\"padding-left: 30px;\"\u003e\u003c\/div\u003e\n\u003cdiv style=\"padding-left: 30px;\"\u003e\u003c\/div\u003e\n\u003ch4 style=\"padding-left: 30px;\"\u003eWeight gain\u003c\/h4\u003e\n\u003cdiv style=\"padding-left: 30px;\"\u003eExcessive sugar intake as part of a poor diet and inactive lifestyle can lead to weight gain, which can increase the risk of developing type 2 diabetes. This is a particular concern for children and adults who drink large amounts of sugar-sweetened drinks\u003csup\u003e7,8\u003c\/sup\u003e. Evidence also supports limiting the intake of added sugars as one part of an eating pattern that supports a healthy heart\u003csup\u003e9\u003c\/sup\u003e.\u003c\/div\u003e\n\u003cdiv style=\"padding-left: 30px;\"\u003e\u003c\/div\u003e\n\u003cdiv style=\"padding-left: 30px;\"\u003e\u003c\/div\u003e\n\u003ch3\u003eRecommendations for a healthy diet\u003c\/h3\u003e\n\u003cp\u003eThe World Health Organization (WHO) recommends ‘free sugars’ (added sugars plus sugar from fruit juice) should be less than 10% of total energy intake per day (this is around 50g of sugar, or 12 tsp). A further reduction to less than 5% of total energy (about 25g of sugar, or 6 tsp) would provide additional health benefits\u003csup\u003e1\u003c\/sup\u003e.\u003c\/p\u003e\n\u003cp\u003eThe Ministry of Health recommends enjoying a wide variety of healthy foods. Foods high in added sugars should be limited to occasional treats. This includes sugar-sweetened drinks (including flavoured milk), sweets\/lollies, cakes, biscuits, high-sugar breakfast cereals and muesli\/breakfast\/snack bars\u003csup\u003e6\u003c\/sup\u003e.\u003c\/p\u003e\n\u003ch3\u003eTotal sugar content of selected foods\u003csup\u003e10\u003c\/sup\u003e\n\u003c\/h3\u003e\n\u003cul\u003e\n\u003cli\u003e\n\u003cstrong\u003eSports drinks (750ml)\u003c\/strong\u003e 111.3g (27 tsp)\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eSoft drink (250ml)\u003c\/strong\u003e 25.5g ( 6 tsp)\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eIced bun (80g)\u003c\/strong\u003e 27.5g (7 tsp)\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eLarge chocolate chip cookie (96g, 11cm diameter)\u003c\/strong\u003e 37.9g (9 tsp)\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eLollipop (13g)\u003c\/strong\u003e 10.5g (3 tsp)\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003ch3\u003eWhat about 100% fruit juice and dried fruit?\u003c\/h3\u003e\n\u003cp\u003eFruit juices and dried fruit should be limited in the diet as they tend to be concentrated sources of sugar. Juices are also generally lower in fibre, and dried fruits stick to teeth easily, increasing risk of tooth decay\u003csup\u003e6\u003c\/sup\u003e. The Ministry of Health recommends eating at least two serves of whole fruit each day. Fruits provide essential nutrients including fibre, vitamins and minerals\u003csup\u003e3,6\u003c\/sup\u003e.\u003c\/p\u003e\n\u003ch3\u003eHow can I tell how much sugar is in packaged foods?\u003c\/h3\u003e\n\u003cp\u003eMany processed\/packaged foods contain high levels of sugar. Sugars are included as part of the carbohydrates in the Nutrition Information Panel (NIP) as well as being listed separately. The amount of sugars in the NIP will include both intrinsic sugars, such as those naturally present in fruits and milk, as well as added sugar\u003csup\u003e11\u003c\/sup\u003e.\u003c\/p\u003e\n\u003ch3\u003eWhat about sugar replacements\/artificial sweeteners?\u003c\/h3\u003e\n\u003cp\u003eArtificially sweetened foods and drinks are lower in sugar and may be a suitable choice for people who wish to reduce their sugar intake. For more information refer to the \u003ca href=\"https:\/\/healthed.govt.nz\/products\/behind-the-hype-sweeteners-npa128\" title=\"Behind the hype: Sweeteners\" target=\"_blank\"\u003eBehind the hype: Sweeteners fact sheet\u003c\/a\u003e\u003csup\u003e12\u003c\/sup\u003e.\u003c\/p\u003e\n\u003cul\u003e\u003c\/ul\u003e\n\u003cul\u003e\u003c\/ul\u003e\n\u003ch3\u003eReferences\u003c\/h3\u003e\n\u003col\u003e\n\u003cli\u003eWorld Health Organization (2015). Guideline: Sugars intake for adults and children. \u003ca title=\"Guidelines: Sugars intake for adults and children\" href=\"https:\/\/www.who.int\/publications\/i\/item\/9789241549028\" target=\"_blank\"\u003ehttps:\/\/www.who.int\/publications-detail\/9789241549028\u003c\/a\u003e. (Accessed May 2020).\u003c\/li\u003e\n\u003cli\u003eWorld Health Organization (2017). Sugars and dental caries. WHO Technical Information Note. \u003ca title=\"Sugars and dental caries\" href=\"https:\/\/iris.who.int\/bitstream\/handle\/10665\/259413\/WHO-NMH-NHD-17.12-eng.pdf?sequence=1\" target=\"_blank\"\u003ehttps:\/\/apps.who.int\/iris\/bitstream\/\u003c\/a\u003e\u003ca title=\"Sugars and dental caries\" href=\"https:\/\/iris.who.int\/bitstream\/handle\/10665\/259413\/WHO-NMH-NHD-17.12-eng.pdf?sequence=1\" target=\"_blank\"\u003ehandle\/10665\/259413\/WHO-NMH-NHD-17.12-eng.pdf?sequence=1\u003c\/a\u003e. (Accessed May 2020).\u003c\/li\u003e\n\u003cli\u003eNew Zealand Nutrition Foundation (2014). The role of Sugar in the diet of New Zealanders. Auckland: New Zealand Nutrition Foundation.\u003cbr\u003e\u003ca title=\"The role of sugar in the diet of New Zealanders\" href=\"https:\/\/nutritionfoundation.org.nz\/sites\/default\/files\/140601%20Sugar%20in%20diet%20of%20NZ%20White%20Paper.pdf\" target=\"_blank\"\u003ehttps:\/\/nutritionfoundation.org.nz\/sites\/default\/files\/140601%20Sugar%20\u003c\/a\u003e\u003cbr\u003e\u003ca title=\"The role of sugar in the diet of New Zealanders\" href=\"https:\/\/nutritionfoundation.org.nz\/sites\/default\/files\/140601%20Sugar%20in%20diet%20of%20NZ%20White%20Paper.pdf\" target=\"_blank\"\u003ein%20diet%20of%20NZ%20White%20Paper.pdf\u003c\/a\u003e. (Accessed May 2020).\u003c\/li\u003e\n\u003cli\u003eAustralia New Zealand Food Standard 1.1.2. Definitions used throughout the Code. \u003ca title=\"Australia New Zealand Food Standards Code\" href=\"https:\/\/www.legislation.gov.au\/Details\/F2018C00912\" target=\"_blank\"\u003ehttps:\/\/www.legislation.gov.au\/Details\/F2018C00912\u003c\/a\u003e. (Accessed May 2020).\u003c\/li\u003e\n\u003cli\u003eUniversity of Otago and Ministry of Health (2011). A Focus on Nutrition: Key findings of the 2008\/09 New Zealand Adult Nutrition Survey. Wellington: Ministry of Health.\u003c\/li\u003e\n\u003cli\u003eMinistry of Health (2015). Eating and Activity Guidelines for New Zealand Adults. Wellington: Ministry of Health.\u003c\/li\u003e\n\u003cli\u003eMalik VS, Schulze MB Hu FB (2006). Intake of sugar-sweetened beverages and weight gain: a systematic review. The American journal of clinical nutrition, 84(2), 274–288.\u003c\/li\u003e\n\u003cli\u003eMalik VS, Popkin BM, Bray GA, et al. (2010). Sugar-Sweetened Beverages and Risk of Metabolic Syndrome and Type 2 Diabetes: A Meta-analysis. Diabetes Care 33 (11): 2477–2483.\u003c\/li\u003e\n\u003cli\u003eGorton D (2013). Sugar and the Heart. Heart Foundation. https:\/\/www.heartfoundation.org.nz\/shop\/submissions\/sugar-and-the-heart-evidencepaper.pdf?1584909139. (Accessed May 2020).\u003c\/li\u003e\n\u003cli\u003eNew Zealand Food Composition Database (2019). New Zealand Food Composition Database Online Search. The New Zealand Institute for Plant \u0026amp; Food Research Limited and Ministry of Health. \u003ca title=\"New Zealand Food Composition Data\" href=\"https:\/\/www.foodcomposition.co.nz\/search\/food\" target=\"_blank\"\u003ehttps:\/\/www.\u003c\/a\u003e\u003ca title=\"New Zealand Food Composition Data\" href=\"https:\/\/www.foodcomposition.co.nz\/search\/food\" target=\"_blank\"\u003efoodcomposition.co.nz\/search\u003c\/a\u003e. (Accessed May 2020).\u003c\/li\u003e\n\u003cli\u003eFood Standards Australia New Zealand (2015). Nutrition Information Panels. \u003ca title=\"Nutrition information panels\" href=\"https:\/\/www.foodstandards.govt.nz\/consumer\/labelling\/panels\/Pages\/default.aspx\" target=\"_blank\"\u003ehttps:\/\/www.foodstandards.govt.nz\/consumer\/labelling\/panels\/\u003c\/a\u003e\u003ca title=\"Nutrition information panels\" href=\"https:\/\/www.foodstandards.govt.nz\/consumer\/labelling\/panels\/Pages\/default.aspx\" target=\"_blank\"\u003ePages\/default.aspx\u003c\/a\u003e. (Accessed May 2020).\u003c\/li\u003e\n\u003cli\u003eHealth Promotion Agency (2019). Behind the hype: Sweeteners. \u003ca title=\"Behind the Hype: Sweeteners\" href=\"https:\/\/healthed.govt.nz\/products\/behind-the-hype-sweeteners-npa128\" target=\"_blank\"\u003ehttps:\/\/\u003c\/a\u003e\u003cbr\u003e\u003ca title=\"Behind the Hype: Sweeteners\" href=\"https:\/\/healthed.govt.nz\/products\/behind-the-hype-sweeteners-npa128\" target=\"_blank\"\u003ewww.nutritionandactivity.govt.nz\/sites\/default\/files\/Sweetners%202019\u003c\/a\u003e.pdf.\u003c\/li\u003e\n\u003c\/ol\u003e","brand":"HealthEd","offers":[{"title":"Default Title","offer_id":44328112029924,"sku":"NPA263","price":0.0,"currency_code":"NZD","in_stock":true}],"thumbnail_url":"\/\/cdn.shopify.com\/s\/files\/1\/0102\/6916\/3582\/files\/NPA263thumbnail.png?v=1700188709"},{"product_id":"behind-the-hype-butter-npa264","title":"Behind the hype: Butter - NPA264","description":"\u003ch2\u003eBehind the hype: Butter\u003c\/h2\u003e\n\u003ch3\u003eWhy is this an issue?\u003cbr\u003e\n\u003c\/h3\u003e\n\u003cp\u003eSome might argue that butter is a healthier and more ‘natural’ choice than margarine and other table spreads. However, butter is higher in saturated fats than other spreads. Evidence suggests that reducing intake of saturated fats, and replacing it with healthier unsaturated fats, reduces risk of cardiovascular disease. Butter is one of the biggest sources of saturated fat in the New Zealand diet.\u003c\/p\u003e\n\u003ch3\u003eWhat are the main types of fats found in food?\u003c\/h3\u003e\n\u003cp\u003eFatty foods contain a mixture of fats (see Table 1). Animal fats such as butter contain mostly saturated fats. Unsaturated fats (polyunsaturated fats and monounsaturated fats) are found mostly in plant foods as well as oily fish. Figure 1 shows the types of fats in a variety of fats and oils.\u003c\/p\u003e\n\u003ch3\u003e Table 1: Types of fats\u003c\/h3\u003e\n\u003ctable\u003e\n\u003ctbody\u003e\n\u003ctr\u003e\n\u003ctd width=\"151\"\u003e\n\u003cp\u003e\u003cstrong\u003eSaturated fatty acids (SFA)\u003c\/strong\u003e\u003c\/p\u003e\n\u003c\/td\u003e\n\u003ctd width=\"491\"\u003e\n\u003cp\u003eSFA are found in animal foods such as butter, cream, meat, milk and cheese, and in some tropical plant oils, especially palm oil and coconut oil. The Ministry of Health Eating and Activity Guidelines recommend limiting consumption of SFA to reduce the risk of heart disease.\u003c\/p\u003e\n\u003c\/td\u003e\n\u003c\/tr\u003e\n\u003ctr\u003e\n\u003ctd width=\"151\"\u003e\n\u003cp\u003e\u003cstrong\u003eTrans fatty acids\u003c\/strong\u003e\u003c\/p\u003e\n\u003c\/td\u003e\n\u003ctd width=\"491\"\u003e\n\u003cp\u003eTrans fatty acids are formed mainly during food processing and can be found in some margarines, biscuits and baked goods. They also occur naturally in butter, meat and milk at low levels. The Ministry of Health Eating and Activity Guidelines recommend limiting consumption of trans fats to reduce the risk of heart disease. In general, table spreads in New Zealand contain low amounts (less than 1%) of trans fats.\u003c\/p\u003e\n\u003c\/td\u003e\n\u003c\/tr\u003e\n\u003ctr\u003e\n\u003ctd width=\"151\"\u003e\n\u003cp\u003e\u003cstrong\u003eMonounsaturated fatty acids (MUFA)\u003c\/strong\u003e\u003c\/p\u003e\n\u003c\/td\u003e\n\u003ctd width=\"491\"\u003e\n\u003cp\u003eOlive, canola, rice bran and peanut oils are rich in MUFA. Avocados and avocado oil are also good sources of MUFA.\u003c\/p\u003e\n\u003c\/td\u003e\n\u003c\/tr\u003e\n\u003ctr\u003e\n\u003ctd width=\"151\"\u003e\n\u003cp\u003e\u003cstrong\u003ePolyunsaturated fatty acids (PUFA)\u003c\/strong\u003e\u003c\/p\u003e\n\u003c\/td\u003e\n\u003ctd width=\"491\"\u003e\n\u003cp\u003ePUFA are found in seed oils such as sunflower and corn oil. The very long chain omega-3 PUFA are mainly present in oily fish. The current body of evidence supports replacing saturated fats with polyunsaturated fats to reduce the risk of heart disease and stroke.\u003c\/p\u003e\n\u003c\/td\u003e\n\u003c\/tr\u003e\n\u003c\/tbody\u003e\n\u003c\/table\u003e\n\u003ch3\u003e\u003c\/h3\u003e\n\u003ch3\u003eIn a nutshell\u003c\/h3\u003e\n\u003cul\u003e\n\u003cli\u003eThere is evidence that it is better for our cardiovascular health to replace foods high in saturated fats with foods containing unsaturated fats, particularly polyunsaturated fats. Butter and many processed foods are high in saturated fats.\u003c\/li\u003e\n\u003cli\u003eChoose foods like avocado, hummus, nut and seed butters in place of butter.\u003c\/li\u003e\n\u003cli\u003eLimit bakery products and baked goods that are made using butter, such as pies, pastries, cakes and biscuits. Commercially produced bakery items may contain saturated and trans fats.\u003c\/li\u003e\n\u003cli\u003eRather than focusing on specific foods or nutrients, focus on the bigger picture, which is your overall dietary pattern. A diet based on whole, less processed foods like whole grains, legumes and lots of vegetables and fruit is recommended by the Ministry of Health.\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003ch3\u003eWhat's in butter and margarine?\u003cbr\u003e\n\u003c\/h3\u003e\n\u003cp\u003eButter is a dairy product made by churning fresh pasteurised milk until it thickens and separates the butter fat from the milk. Butter consists of milk fat, very small amounts of milk proteins, water and usually salt. In accordance with the Australia New Zealand Food Standards Code, butter must contain at least 80% fat.\u003c\/p\u003e\n\u003cp\u003eMargarines and other table spreads made from plant oils tend to be lower in saturated fats and contain more monounsaturated and polyunsaturated fats.\u003c\/p\u003e\n\u003cp\u003eSome table spreads may have plant sterols added, which can help to reduce the absorption of LDL cholesterol (the ‘bad’ cholesterol) from the gut and can help to lower blood cholesterol levels. It is important to note though that to reduce cholesterol you need to consume 2-3g per day of plant sterols. You can check the labels of plant sterol fortified foods to find out how much of a food to eat to achieve the recommended intake. What matters most though is the overall quality of the diet, with a focus on plenty of fruits and vegetables and wholegrain foods.\u003c\/p\u003e\n\u003ch3\u003eFigure 1: Fat type: Percentage of fats and oils\u003c\/h3\u003e\n\u003cp\u003e\u003cimg alt=\"Figure 1: Fat type: Percentage of fats and oils\" src=\"https:\/\/cdn.shopify.com\/s\/files\/1\/0102\/6916\/3582\/files\/NPA264Figure1Fattype_480x480.png?v=1700189122\"\u003e\u003c\/p\u003e\n\u003cp\u003eGraph courtesy of the Heart Foundation and reprinted with permission\u003csup\u003e3\u003c\/sup\u003e\u003c\/p\u003e\n\u003cul\u003e\u003c\/ul\u003e\n\u003ch3\u003eWhat does the evidence say?\u003cbr\u003e\n\u003c\/h3\u003e\n\u003cp\u003eThere is convincing evidence that replacing saturated fats with polyunsaturated fats improves cholesterol and reduces our risk of heart disease. The link between a higher intake of saturated and trans fats, high blood cholesterol and heart disease is well-established. The Ministry of Health Eating and Activity Guidelines recommend limiting saturated and trans fats intake to no more than 10% of total energy.\u003c\/p\u003e\n\u003ch3\u003e\u003c\/h3\u003e\n\u003cdiv style=\"padding-left: 30px;\"\u003e\u003c\/div\u003e\n\u003ch3\u003eWhat should we eat?\u003cbr\u003e\n\u003c\/h3\u003e\n\u003cp\u003eWhere possible, we should replace foods containing saturated fats such as butter and processed foods, with foods containing unsaturated fats. For example, replacing butter with margarine or other table spreads, avocado, hummus, nut or seed butters.\u003c\/p\u003e\n\u003cp\u003eOther sources of the healthier unsaturated fats include nuts, seeds, oily fish, avocado and plant oils, such as olive, avocado, canola oil or rice bran oil.\u003c\/p\u003e\n\u003ch3\u003ePractical dietary advice\u003c\/h3\u003e\n\u003cp\u003eRather than focusing on specific foods (such as butter), it’s important for us to focus on the bigger picture, which is our overall dietary pattern and the proportion of healthy fats we’re eating. A heart-healthy eating pattern is based largely on minimally-processed foods with plenty of vegetables and fruit. It includes whole grains, legumes, nuts, seeds, and other sources of healthy fats such as oily fish. It may also contain some lean meat, poultry and low fat dairy such as milk and yoghurt.\u003c\/p\u003e\n\u003ch3\u003e\u003c\/h3\u003e\n\u003cul\u003e\u003c\/ul\u003e\n\u003cul\u003e\u003c\/ul\u003e\n\u003ch3\u003eReferences\u003c\/h3\u003e\n\u003col\u003e\n\u003cli\u003eAbdelhamid AS, Martin N, Bridges C, et al. (2018). Polyunsaturated fatty acids for the primary and secondary prevention of cardiovascular disease. Cochrane Database of Systematic Reviews, Issue 11. https:\/\/www.cochranelibrary.com\/cdsr\/ doi\/10.1002\/14651858.CD012345.pub3\/full. (Accessed May 2020).\u003c\/li\u003e\n\u003cli\u003eAustralia New Zealand Food Standards Code – Standard 2.5.5 – Butter (2016). \u003ca href=\"https:\/\/www.legislation.gov.au\/Details\/F2015L00423\" title=\"Australia New Zealand Food Standards Code – Standard 2.5.5 – Butter\" target=\"_blank\"\u003ehttps:\/\/www.legislation.gov.au\/Details\/F2015L00423\u003c\/a\u003e. (Accessed May 2020).\u003c\/li\u003e\n\u003cli\u003eHeart Foundation (2018). Eating for a Healthy Heart. https:\/\/www.heartfoundation.org. nz\/shop\/heart-healthcare\/eating-for-a-healthy-heart-v2.pdf. (Accessed May 2020).\u003c\/li\u003e\n\u003cli\u003eKris-Etherton PM, Petersen K, Van Horn L (2018). Convincing evidence supports reducing saturated fat to decrease cardiovascular disease risk. BMJ Nutrition, Prevention \u0026amp; Health. \u003ca href=\"https:\/\/nutrition.bmj.com\/content\/1\/1\/23\" target=\"_blank\" title=\"Convincing evidence Convincing evidence supports reducing saturated fat to decrease cardiovascular disease risk\" rel=\"noopener noreferrer\"\u003ehttps:\/\/nutrition.bmj.com\/content\/1\/1\/23\u003c\/a\u003e. (Accessed May 2020).\u003c\/li\u003e\n\u003cli\u003eScientific Advisory Committee on Nutrition (2019). Saturated fats and health. \u003ca href=\"https:\/\/www.gov.uk\/government\/publications\/saturated-fats-and-health-sacn-report\" target=\"_blank\" title=\"Saturated fats and health\" rel=\"noopener noreferrer\"\u003ehttps:\/\/www.gov.uk\/government\/publications\/saturated-fats-and-health-sacn-report\u003c\/a\u003e. (Accessed May 2020).\u003c\/li\u003e\n\u003cli\u003eMensink, RP (2016). Effects of saturated fatty acids on serum lipids and lipoproteins: a systematic review and regression analysis. Geneva: World Health Organization.\u003c\/li\u003e\n\u003cli\u003eMinistry of Health (2015). Eating and Activity Guidelines for New Zealand Adults. Wellington: Ministry of Health.\u003c\/li\u003e\n\u003cli\u003eMinistry for Primary Industries (2016). https:\/\/www.mpi.govt.nz\/food-safety\/ food-safety-for-consumers\/whats-in-our-food-2\/nutrients\/trans-fatty-acids\/. (Accessed May 2020).\u003c\/li\u003e\n\u003cli\u003eNHMRC (2006). Nutrient Reference Values for Australia and New Zealand Including Recommended Dietary Intakes. Canberra: NHMRC, Wellington: Ministry of Health.\u003c\/li\u003e\n\u003c\/ol\u003e","brand":"HealthEd","offers":[{"title":"Default Title","offer_id":44328133689572,"sku":"NPA264","price":0.0,"currency_code":"NZD","in_stock":true}],"thumbnail_url":"\/\/cdn.shopify.com\/s\/files\/1\/0102\/6916\/3582\/files\/NPA264thumbnail.png?v=1700190429"},{"product_id":"behind-the-hype-milk-for-infants-and-toddlers-npa265","title":"Behind the hype: Milk for infants and toddlers - NPA265","description":"\u003ch2\u003eBehind the hype: Milk for infants and toddlers\u003c\/h2\u003e\n\u003ch3\u003eWhy is this an issue?\u003cbr\u003e\n\u003c\/h3\u003e\n\u003cp\u003eBreastfeeding provides optimum nutrition for infants. Current advice is to aim to exclusively breastfeed infants up to around six months of age, and ideally, to continue to breastfeed for up to two years or longer. However, for mums who are not breastfeeding, there may be confusion about which milk to provide to their infants and toddlers at each age and stage.\u003c\/p\u003e\n\u003ch3\u003e\u003c\/h3\u003e\n\u003ch3\u003eTypes of milks available for infants and toddlers\u003c\/h3\u003e\n\u003cul\u003e\n\u003cli\u003e\n\u003cstrong\u003eBreast milk\u003c\/strong\u003e should be promoted as the first-choice milk for babies up to 12 months old, and if breastfeeding is continued, for toddlers (up to two years or older).\u003c\/li\u003e\n\u003cli\u003eFor babies who are not breastfed, \u003cstrong\u003ecommercial infant formula\u003c\/strong\u003e is the only recommended alternative to breast milk for babies up to 12 months of age. \u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003e Cow’s milk and other milks such as condensed, evaporated or plant-based\u003c\/strong\u003e should not be given to infants under 12 months as a drink. See \u003ca href=\"https:\/\/healthed.govt.nz\/products\/behind-the-hype-plant-based-milk-alternatives-npa261\" title=\"Behind the hype: Plant-based milk alternatives\" target=\"_blank\"\u003eBehind the hype: Plant-based milk alternatives\u003c\/a\u003e for more information.\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003cp\u003eBreast milk (or commercial infant formula if necessary) provides the sole source of all nutrients for the first six months of life. From around six months of age, once solid foods can be introduced, milk continues to be an important source of nutrition. However, as solid food intake increases, less milk is needed. The recommended milks for each age group are shown in Table 1. The different types of formula milk are shown in Table 2. Only breast milk, cow’s milk, or water should be offered to toddlers as a drink. \u003c\/p\u003e\n\u003ch3\u003eTable 1: Recommended milks for each age group\u003c\/h3\u003e\n\u003ctable\u003e\n\u003ctbody\u003e\n\u003ctr\u003e\n\u003ctd width=\"104\"\u003e\n\u003cp\u003e\u003cstrong\u003eAge of child\u003c\/strong\u003e\u003c\/p\u003e\n\u003c\/td\u003e\n\u003ctd width=\"142\"\u003e\n\u003cp\u003e\u003cstrong\u003eRecommended milks\u003c\/strong\u003e\u003c\/p\u003e\n\u003c\/td\u003e\n\u003ctd width=\"396\"\u003e\n\u003cp\u003e\u003cstrong\u003eFurther advice\u003c\/strong\u003e\u003c\/p\u003e\n\u003c\/td\u003e\n\u003c\/tr\u003e\n\u003ctr\u003e\n\u003ctd width=\"104\"\u003e\n\u003cp\u003e0-6 months\u003c\/p\u003e\n\u003c\/td\u003e\n\u003ctd width=\"142\"\u003e\n\u003cp\u003eBreast milk (or commercial infant formula Stage 1 [from birth]) only\u003c\/p\u003e\n\u003c\/td\u003e\n\u003ctd width=\"396\"\u003e\n\u003cp\u003eIf formula feeding, a cow’s milk-based formula is recommended unless otherwise advised by a health professional. Do not give cow’s milk to infants under 12 months as a main drink.\u003c\/p\u003e\n\u003c\/td\u003e\n\u003c\/tr\u003e\n\u003ctr\u003e\n\u003ctd width=\"104\"\u003e\n\u003cp\u003e7-12 months\u003c\/p\u003e\n\u003c\/td\u003e\n\u003ctd width=\"142\"\u003e\n\u003cp\u003eBreast milk (or commercial infant formula Stage 1 [from birth])\u003c\/p\u003e\n\u003c\/td\u003e\n\u003ctd width=\"396\"\u003e\n\u003cp\u003eIf baby is already established on a commercial infant formula (Stage 1 milk) before six months, then there is no need to change to a follow-on formula (Stage 2 milk).\u003c\/p\u003e\n\u003c\/td\u003e\n\u003c\/tr\u003e\n\u003ctr\u003e\n\u003ctd width=\"104\"\u003e\n\u003cp\u003e12-24 months\u003c\/p\u003e\n\u003c\/td\u003e\n\u003ctd width=\"142\"\u003e\n\u003cp\u003eBreast milk, cow’s milk\u003c\/p\u003e\n\u003c\/td\u003e\n\u003ctd width=\"396\"\u003e\n\u003cp\u003eIf not breastfeeding, homogenised standard cow’s milk is best, not reduced fat.\u003c\/p\u003e\n\u003c\/td\u003e\n\u003c\/tr\u003e\n\u003c\/tbody\u003e\n\u003c\/table\u003e\n\u003ch3\u003e\u003c\/h3\u003e\n\u003ch3\u003eIn a nutshell\u003c\/h3\u003e\n\u003cul\u003e\n\u003cli\u003eBreast milk should be the first-choice milk for infants. If a baby is not breast-fed, then commercial infant formula is the only recommended alternative for babies up to 12 months of age.\u003c\/li\u003e\n\u003cli\u003eToddlers can obtain all the required nutrients for growth by being offered, and eating, a healthy, varied range of foods and small amounts of cow’s milk. Toddler milks are not a necessary addition to a healthy diet for toddlers.\u003c\/li\u003e\n\u003cli\u003eDo not give infants and toddlers sugary drinks. Avoid fruit juice, soft drink, cordials, and flavoured milks. Also steer clear of drinks containing intense sweeteners, tea, coffee, caffeinated drinks, homemade infant formula and raw milk.\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003ch3\u003eOther milks promoted to infants and toddlers\u003cbr\u003e\n\u003c\/h3\u003e\n\u003cul\u003e\n\u003cli\u003e\n\u003cstrong\u003eSpecialised formulas\u003c\/strong\u003e are available for infants with cow’s milk allergy, lactose intolerance and metabolic disorders. These should only be used under advice from an allergy specialist, paediatrician, or dietitian.\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eSoy-based formula\u003c\/strong\u003e is not suitable for infants under six months. After six months, soy-based formulas may be introduced as an alternative to cow’s milk-based formulas for infants with cow’s milk allergy or lactose intolerance, if advised by an allergy specialist, paediatrician or dietitian.\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eGoat and sheep milk formula\u003c\/strong\u003e (Stage 1-3) are promoted as easier for young children to digest. However, there is no convincing evidence to suggest that sheep or goat milk formulas are superior to cow’s milk-based formulas. Goat and sheep milk formula are also more expensive and are not suitable for infants with allergies to cow’s milk or lactose intolerance.\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eA2 cow’s milk\u003c\/strong\u003e contains only A2 beta casein protein. It is considerably more expensive than cow’s milk, with little evidence of additional health benefits.\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003ch3\u003eDrinks to avoid\u003cbr\u003e\n\u003c\/h3\u003e\n\u003cul\u003e\n\u003cli\u003eSugary drinks increase the risk of tooth decay and obesity. Avoid fruit juice, soft drinks, cordials, flavoured milk, drinks containing sweeteners, tea, coffee or energy drinks.\u003c\/li\u003e\n\u003cli\u003eRaw milk (including from registered raw milk vendors) is not recommended for young children because of the potential for this age group to become very sick.\u003c\/li\u003e\n\u003cli\u003eHomemade infant formula should be avoided as it may lack the required nutrients and be unsafe.\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003ch3\u003e\u003c\/h3\u003e\n\u003cdiv style=\"padding-left: 30px;\"\u003e\u003c\/div\u003e\n\u003ch3\u003eTable 2: Types of formula milk\u003cbr\u003e\n\u003c\/h3\u003e\n\u003ctable\u003e\n\u003ctbody\u003e\n\u003ctr\u003e\n\u003ctd width=\"113\"\u003e\n\u003cp\u003e\u003cstrong\u003eFormula Stage\u003c\/strong\u003e\u003c\/p\u003e\n\u003c\/td\u003e\n\u003ctd width=\"95\"\u003e\n\u003cp\u003e\u003cstrong\u003eAge group\u003c\/strong\u003e\u003c\/p\u003e\n\u003c\/td\u003e\n\u003ctd width=\"241\"\u003e\n\u003cp\u003e\u003cstrong\u003eNutrient differences\u003c\/strong\u003e\u003c\/p\u003e\n\u003c\/td\u003e\n\u003ctd width=\"193\"\u003e\n\u003cp\u003e\u003cstrong\u003eAdvice\u003c\/strong\u003e\u003c\/p\u003e\n\u003c\/td\u003e\n\u003c\/tr\u003e\n\u003ctr\u003e\n\u003ctd width=\"113\"\u003e\n\u003cp\u003eStage 1\u003c\/p\u003e\n\u003cp\u003e(infant formula)\u003c\/p\u003e\n\u003c\/td\u003e\n\u003ctd width=\"95\"\u003e\n\u003cp\u003e0-12 months\u003c\/p\u003e\n\u003c\/td\u003e\n\u003ctd width=\"241\"\u003e\n\u003cp\u003eWhey-based cow’s milk protein modified so that it can be more easily digested by infants. Most Stage 1 brands are higher in fat than Stage 2 and 3.\u003c\/p\u003e\n\u003c\/td\u003e\n\u003ctd width=\"193\"\u003e\n\u003cp\u003eIf a baby starts on a commercial infant formula before six months this formula can be continued until 12 months.\u003c\/p\u003e\n\u003c\/td\u003e\n\u003c\/tr\u003e\n\u003ctr\u003e\n\u003ctd width=\"113\"\u003e\n\u003cp\u003eStage 2\u003c\/p\u003e\n\u003cp\u003e(follow-on formula)\u003c\/p\u003e\n\u003c\/td\u003e\n\u003ctd width=\"95\"\u003e\n\u003cp\u003eFrom six months\u003c\/p\u003e\n\u003c\/td\u003e\n\u003ctd width=\"241\"\u003e\n\u003cp\u003eCasein-based milk protein. Slightly higher protein, iron, other minerals and some vitamins compared to Stage 1.\u003c\/p\u003e\n\u003c\/td\u003e\n\u003ctd width=\"193\"\u003e\n\u003cp\u003eMost babies do not need to change to a Stage 2 formula. Avoid giving Stage 2 formulas to babies under six months.\u003c\/p\u003e\n\u003c\/td\u003e\n\u003c\/tr\u003e\n\u003ctr\u003e\n\u003ctd width=\"113\"\u003e\n\u003cp\u003eStage 3\u003c\/p\u003e\n\u003cp\u003e(toddler milk or growing up milks*)\u003c\/p\u003e\n\u003c\/td\u003e\n\u003ctd width=\"95\"\u003e\n\u003cp\u003eFrom 12 months\u003c\/p\u003e\n\u003c\/td\u003e\n\u003ctd width=\"241\"\u003e\n\u003cp\u003eSimilar amounts of casein-based milk protein to Stage 2 milk. Lower fat, higher mineral and vitamin content compared to Stage 1 and 2.\u003c\/p\u003e\n\u003c\/td\u003e\n\u003ctd width=\"193\"\u003e\n\u003cp\u003eToddler milks are not necessary for toddlers.\u003c\/p\u003e\n\u003c\/td\u003e\n\u003c\/tr\u003e\n\u003c\/tbody\u003e\n\u003c\/table\u003e\n\u003cp\u003e\u003cspan style=\"font-size: 0.875rem;\" data-mce-style=\"font-size: 0.875rem;\"\u003e* Toddler milks are promoted by manufacturers to provide a nutritional ‘safety net’ for inadequate intakes of key nutrients. However, toddlers can obtain all the nutrients they need from a healthy varied diet that contains the recommended amount of cow’s milk. Toddler milks may also prolong dependence on beverages in the diet when food should be the main source of nutrients.\u003c\/span\u003e\u003c\/p\u003e\n\u003ch3\u003eReferences\u003c\/h3\u003e\n\u003col\u003e\n\u003cli\u003eInfant and toddler dietary guidelines (In press). Ministry of Health. Wellington.\u003c\/li\u003e\n\u003cli\u003e\u003cspan style=\"font-size: 0.875rem;\"\u003eCross promotion of infant formula and toddler milks (2019). World Health Organization. https:\/\/www.who.int\/nutrition\/publications\/infantfeeding\/ information-note-cross-promotion-infant-formula.pdf?ua=1. Accessed June 2020.\u003c\/span\u003e\u003c\/li\u003e\n\u003cli\u003eBerry, Nina J., Got milk?: the influence of toddler formula advertising on attitudes and beliefs about infant feeding, Doctor of Philosophy thesis, School of Health Sciences - Faculty of Health \u0026amp; Behavioural Sciences, University of Wollongong, 2010. \u003ca href=\"https:\/\/ro.uow.edu.au\/theses\/3143\/\" title=\"Got milk? The influence of toddler formula advertising on attitudes and beliefs about infant feeding\" target=\"_blank\"\u003ehttps:\/\/ro.uow.edu.au\/theses\/3143\u003c\/a\u003e. Accessed June 2020.\u003c\/li\u003e\n\u003cli\u003eHarris, J.L., Pomeranz, J.L. (2020). Infant formula and toddler milk marketing: opportunities to address harmful practices and improve young children’s diets. Nutrition Reviews. \u003ca href=\"https:\/\/doi.org\/10.1093\/nutrit\/nuz095\" title=\"Infant formula and toddler milk marketing\" target=\"_blank\"\u003eDOI: 10.1093\/nutrit\/nuz095\u003c\/a\u003e. Accessed June 2020.\u003c\/li\u003e\n\u003cli\u003eHealthy Eating Research (2019). Consensus statement: Healthy Beverage Consumption in early childhood. Recommendations from key national health and nutrition organizations. https:\/\/healthyeatingresearch.org\/wp-content\/ uploads\/2019\/09\/HER-HealthyBeverage-ConsensusStatement.pdf. Accessed June 2020.\u003c\/li\u003e\n\u003cli\u003eFeeding your baby infant formula (2017) Ministry of Health. \u003ca href=\"https:\/\/healthed.govt.nz\/products\/feeding-your-baby-infant-formula\" title=\"HE1306 Feeding your baby infant formula\" target=\"_blank\"\u003ehttps:\/\/www. healthed.govt.nz\/search?query=formula%20and%20bottle%20\u003c\/a\u003e Accessed June 2020.\u003c\/li\u003e\n\u003cli\u003eMinistry of Health (2015). Homemade infant formula. https:\/\/www.health.govt. nz\/your-health\/pregnancy-and-kids\/first-year\/helpful-advice-during-first-year\/ formula-feeding\/homemade-infant-formula Accessed June 2020.\u003c\/li\u003e\n\u003c\/ol\u003e","brand":"HealthEd","offers":[{"title":"Default Title","offer_id":44328211808484,"sku":"NPA265","price":0.0,"currency_code":"NZD","in_stock":true}],"thumbnail_url":"\/\/cdn.shopify.com\/s\/files\/1\/0102\/6916\/3582\/files\/NPA265thumbnail.png?v=1700194903"},{"product_id":"behind-the-hype-fermented-foods-npa269","title":"Behind the hype: Fermented foods - NPA269","description":"\u003ch2\u003eBehind the hype: Fermented foods\u003c\/h2\u003e\n\u003ch3\u003eIn a nutshell\u003c\/h3\u003e\n\u003cul\u003e\n\u003cli\u003eFermented foods contain live microbes (commonly known as ‘good bacteria’).\u003c\/li\u003e\n\u003cli\u003eResearch is ongoing into the potential health impacts of fermented foods; specific health benefits are unproven.\u003c\/li\u003e\n\u003cli\u003eReducing intake of energy-dense foods with low nutrient quality, and eating a wide range of high fibre whole foods such as vegetables, fruit, whole grains, nuts, and seeds, promotes many benefits for health, including gut health.\u003c\/li\u003e\n\u003cli\u003eFermented foods may have a place in a healthy balanced diet, but more evidence is needed before they can be recommended for specific health benefits.\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003ch3\u003eWhy is this an issue?\u003c\/h3\u003e\n\u003cp\u003eInterest in the health benefits of fermented foods has surged in recent years. There is emerging evidence that regularly eating fermented foods may provide a range of benefits\u003csup\u003e1,2\u003c\/sup\u003e. However, this is still a new area of research. No health claims have been approved on fermented foods in New Zealand under the Food Standards Code, owing to the lack of conclusive evidence for specific health effects.\u003c\/p\u003e\n\u003ch3\u003eWhat are fermented foods?\u003c\/h3\u003e\n\u003cp\u003eFermentation is a food preservation technique with a long history across the world. Fermentation is the process by which bacteria and yeast digest the sugars and starches present in foods and drinks to produce a range of organic acids and other by-products. This process has been used throughout human history to increase shelf life and add flavour to foods\u003csup\u003e1\u003c\/sup\u003e. Examples of fermented foods are shown on page 2.\u003c\/p\u003e\n\u003ch3\u003eEvidence of health benefits\u003c\/h3\u003e\n\u003cp\u003eFermentation increases the content of certain bacteria in foods, which may be beneficial because when consumed, they could help displace harmful bacteria in the gut\u003csup\u003e1\u003c\/sup\u003e. These are often described as probiotics.\u003c\/p\u003e\n\u003cp\u003eThe limited clinical evidence available suggests that including fermented foods in the diet may provide some health benefits. Some promising individual studies have looked at the potential association between fermented foods and benefits relating to immunity and gastrointestinal function\u003csup\u003e3,4\u003c\/sup\u003e. However, more evidence is required to substantiate general level or high level health claims being made on specific fermented foods.\u003c\/p\u003e\n\u003cp\u003eThere is still a lot to learn about all the different types and strains of potentially probiotic bacteria (microbes) in fermented foods. Current evidence is strain-specific and the stability of these microbes in foods is unknown.\u003c\/p\u003e\n\u003cp\u003eIt is also unclear whether any health benefits observed to date are due to the microbial composition, related effects, or the food itself\u003csup\u003e4\u003c\/sup\u003e. There are currently no pre-approved health claims in relation to fermented foods within the Food Standards Code\u003csup\u003e5\u003c\/sup\u003e.\u003c\/p\u003e\n\u003ch3\u003eHealth and safety\u003c\/h3\u003e\n\u003cp\u003eFermented foods may cause mild gut issues in some individuals, although this can be minimised by introducing these foods slowly into the diet.\u003c\/p\u003e\n\u003cp\u003eSome traditional fermented foods, such as sauerkraut and kimchi, can be quite high in salt\u003csup\u003e4\u003c\/sup\u003e. Commercially available fermented foods such as soy sauce and miso are also high in salt.\u003c\/p\u003e\n\u003cp\u003eIf making fermented foods at home, it is important to be aware of spoilage and to take care with food hygiene and safety. If not carefully prepared, other pathogens may grow as well as good bacteria. It is important to follow any directions on the label for storage of these products. If not kept in chilled storage, the sugars in fermented drinks, such as kombucha, may undergo further fermentation and be converted to alcohol. This is particularly important for pregnant or breastfeeding women, and young children, who are advised to avoid alcohol\u003csup\u003e6,7\u003c\/sup\u003e. Individuals undergoing treatments, such as chemotherapy, which may compromise their immunity, as well as other immunocompromised individuals, should consult their medical team prior to consuming fermented foods.\u003c\/p\u003e\n\u003ch3\u003eExamples of fermented foods\u003cbr\u003e\n\u003c\/h3\u003e\n\u003cul\u003e\n\u003cli\u003eKombucha (fermented tea made using sugar and specific cultures of microbes).\u003c\/li\u003e\n\u003cli\u003eKefir (fermented milk drink).\u003c\/li\u003e\n\u003cli\u003eYoghurt (fermented milk food, which may contain probiotics).\u003c\/li\u003e\n\u003cli\u003eSauerkraut (fermented vegetables, mainly cabbage).\u003c\/li\u003e\n\u003cli\u003eKimchi (fermented vegetables).\u003c\/li\u003e\n\u003cli\u003eMiso (fermented soybean paste). \u003c\/li\u003e\n\u003cli\u003eSoy sauce (seasoning made from fermented soybeans). \u003c\/li\u003e\n\u003cli\u003eSourdough bread.\u003c\/li\u003e\n\u003cli\u003eFermented tofu.\u003c\/li\u003e\n\u003cli\u003eGinger beer (fermented sugar and fruit sugar beverage).\u003c\/li\u003e\n\u003cli\u003eTempeh (fermented soybean curd with the whole soybeans retained).\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003ch3\u003eEating for a healthy gut\u003c\/h3\u003e\n\u003cp\u003eOur digestive system (gut) is home to trillions of different types of bacteria as well as other microorganisms\u003csup\u003e8\u003c\/sup\u003e. Emerging evidence has shown that gut bacteria are thought to be involved in a number of critical functions, including immune regulation and lowering risk of disease\u003csup\u003e9\u003c\/sup\u003e.\u003c\/p\u003e\n\u003cp\u003eThe foods we eat have an important influence on our gut bacteria\u003csup\u003e10\u003c\/sup\u003e. Eating a poor quality diet high in energy-dense processed foods and low in fibre may compromise our gut ‘microbiome’ (the range of bacteria in the gut), which may in turn make us more susceptible to conditions affecting physical and mental health. Foods that feed the good bacteria in our gut (known as pre-biotics), on the other hand, tend to be fibre-rich plant foods, including fruits, vegetables, wholegrains, nuts, and seeds\u003csup\u003e10\u003c\/sup\u003e. A diet high in these foods is also good for overall health and wellbeing. Fermented foods can be included as part of a healthy, balanced, and gut-friendly diet, though further evidence is required to substantiate specific health benefits.\u003c\/p\u003e\n\u003cul\u003e\u003c\/ul\u003e\n\u003ch3\u003eReferences\u003c\/h3\u003e\n\u003col\u003e\n\u003cli\u003eMarco ML, Heeney D, Binda S, et al. (2017). Health benefits of fermented foods: microbiota and beyond. Current opinion in biotechnology. Apr 1; 44: 94-102.\u003c\/li\u003e\n\u003cli\u003eZaheer Ahmed, Yanping Wang, Asif Ahmad, et al. (2013) Kefir and Health: A Contemporary Perspective, Critical Reviews in Food Science and Nutrition, 53:5, 422 434, \u003ca href=\"https:\/\/doi.org\/10.1080\/10408398.2010.540360\" target=\"_blank\" title=\"Kefir and Health\" rel=\"noopener noreferrer\"\u003eDOI: HYPERLINK 10.1080\/10408398.2010.540360\u003c\/a\u003e. Accessed July 2020.\u003c\/li\u003e\n\u003cli\u003ePolese B, Nicolai E, Genovese D, et al. (2018). Postprandial Gastrointestinal Function Differs after Acute Administration of Sourdough Compared with Brewer’s Yeast Bakery Products in Healthy Adults, The Journal of Nutrition 148 (2) 202-208, \u003ca href=\"https:\/\/doi.org\/10.1093\/jn\/nxx049\" target=\"_blank\" title=\"Postprandial Gastrointestinal Function\" rel=\"noopener noreferrer\"\u003ehttps:\/\/doi.org\/10.1093\/jn\/nxx049\u003c\/a\u003e. Accessed July 2020.\u003c\/li\u003e\n\u003cli\u003eBritish Nutrition Foundation. Fermented foods – are they worth the hype? January 2018. Retrieved from https:\/\/www.nutrition.org.uk\/bnf-blogs\/fermentedfoods.html. Accessed July 2020.\u003c\/li\u003e\n\u003cli\u003eAustralia New Zealand Food Standards Code, Schedule 4.\u003c\/li\u003e\n\u003cli\u003eMinistry of Health (2006). Food and Nutrition Guidelines for Healthy Pregnant and Breastfeeding Women: A background paper. Wellington: Ministry of Health.\u003c\/li\u003e\n\u003cli\u003eMinistry of Health (2008). Food and Nutrition Guidelines for Healthy Infants and Toddlers (Aged 0-2): A background paper (4th ed) – Partially revised December 2012. Wellington. Ministry of Health.\u003c\/li\u003e\n\u003cli\u003eLane, M. (2018). Gut microbiota and diet: an introduction. Food and Mood Centre. Retrieved from \u003ca href=\"https:\/\/foodandmoodcentre.com.au\/2018\/10\/gut-microbiota-and-diet-an-introduction\/\" target=\"_blank\" title=\"Gut microbiota and diet\" rel=\"noopener noreferrer\"\u003ehttps:\/\/foodandmoodcentre.com.au\/2018\/10\/gut-microbiota-and-diet-anintroduction\/\u003c\/a\u003e. Accessed July 2020.\u003c\/li\u003e\n\u003cli\u003eQuigley EM. Gut bacteria in health and disease. Gastroenterology \u0026amp; hepatology. 2013 Sep; 9 (9): 560.\u003c\/li\u003e\n\u003cli\u003eNZ Heart Foundation (2019). Can you help your heart with a healthy gut? Retrieved from \u003ca href=\"https:\/\/www.heartfoundation.org.nz\/about-us\/news\/blogs\/can-you-help-your-heart-with-a-healthy-gut\" target=\"_blank\" title=\"Can you help your heart with a healthy gut?\" rel=\"noopener noreferrer\"\u003ehttps:\/\/www.heartfoundation.org.nz\/about-us\/news\/blogs\/can-you-help-your-heart-with-ahealthy-gut\u003c\/a\u003e. Accessed July 2020\u003cbr\u003e\n\u003c\/li\u003e\n\u003c\/ol\u003e","brand":"HealthEd","offers":[{"title":"Default Title","offer_id":44335643394276,"sku":"NPA269","price":0.0,"currency_code":"NZD","in_stock":true}],"thumbnail_url":"\/\/cdn.shopify.com\/s\/files\/1\/0102\/6916\/3582\/files\/NPA269thumbnail.png?v=1700520038"},{"product_id":"behind-the-hype-starting-solids-npa277","title":"Behind the hype: Starting solids - NPA277","description":"\u003ch2\u003eBehind the hype: Starting solids\u003c\/h2\u003e\n\u003ch3\u003eIn a nutshell\u003c\/h3\u003e\n\u003cul\u003e\n\u003cli\u003eSolids should be introduced at around six months of age.\u003c\/li\u003e\n\u003cli\u003eStart soft (purée) but move quickly through to lumpier textures, and then family foods by 12 months.\u003c\/li\u003e\n\u003cli\u003eOffer vegetables and fruits every day, along with iron-rich foods.\u003c\/li\u003e\n\u003cli\u003eGradually increase the variety, flavours, and quantity of first foods, including less-sweet vegetables.\u003c\/li\u003e\n\u003cli\u003eContinue with breastfeeding, or manufactured infant formula, as solids are introduced.\u003c\/li\u003e\n\u003cli\u003eAvoid offering foods and drinks high in salt and sugar eg, sweets\/lollies, chocolate or iced biscuits, hot chips, potato crisps, tea and coffee, cordials, juice, and soft drinks.\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003ch3\u003eWhy is this an issue?\u003c\/h3\u003e\n\u003cp\u003eIntroducing solids is an important milestone in the life of a child. It impacts on growth, development, and health. Eating habits and preferences are established early. ‘Fashionable’ or conflicting advice may make it difficult to discern what is recommended about when, what and how to start solids. It is vital to match the timing, how foods are introduced, and the types of first foods to infants’ growth and development stage and nutrient needs.\u003c\/p\u003e\n\u003ch3\u003eWhat is the recommended age?\u003c\/h3\u003e\n\u003cp\u003eAt around six months of age, an infant’s energy and nutrient needs are no longer met by breast milk (or manufactured infant formula) alone. Solid foods need to be introduced to meet extra nutritional requirements, especially iron, as a baby’s iron stores run low by this age. Before six months of age, a baby’s digestive system, kidneys, immune system, and chew and swallow ability, are immature. After this age, delayed introduction of solids may slow growth\u003csup\u003e1\u003c\/sup\u003e. An infant is ready to start solids if they:\u003c\/p\u003e\n\u003cul\u003e\n\u003cli\u003eare around six months of age\u003c\/li\u003e\n\u003cli\u003ecan hold their head up and sit with less help\u003c\/li\u003e\n\u003cli\u003eopen their mouth as food approaches\u003c\/li\u003e\n\u003cli\u003ecan keep food in their mouth and then swallow it, instead of pushing the food out\u003c\/li\u003e\n\u003cli\u003eshow signs of biting and chewing.\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003cp\u003eBreast milk (or manufactured infant formula) should continue to be the primary nutrient source for infants up until 12 months of age.\u003c\/p\u003e\n\u003ch3\u003eHow to start\u003c\/h3\u003e\n\u003cp\u003eOffer solids when the infant is most relaxed and happy. The infant can be held, or in an infant highchair, but must be sitting upright to eat.\u003c\/p\u003e\n\u003cp\u003eStart solids in small amounts after the milk feed. Begin offering one to two teaspoons once a day. Build up the quantity, and then move to two, then three meals a day, and one or two snacks. Be guided by the infant’s appetite.\u003c\/p\u003e\n\u003cp\u003eIt is important to move quickly from the soft purée stage to thicker purée, followed by mashed, finely chopped, and lumpier textures, so that the infant develops biting and chewing skills, and can eat the family diet (with texture modification for foods that pose a choking hazard) by 12 months of age. Research shows that children introduced to lumpier food before nine months, compared to after nine months, eat a greater variety of food, and have fewer feeding problems\u003csup\u003e2,3\u003c\/sup\u003e. At around eight to nine months of age, change to offering solids before milk feeds.\u003c\/p\u003e\n\u003ch3\u003eTypes of first foods\u003c\/h3\u003e\n\u003cp\u003eVegetables, fruits, and iron-rich foods should be offered to infants every day from six months of age. Appropriate first foods and iron-rich foods are listed in Table 1\u003csup\u003e4\u003c\/sup\u003e. Iron needs are high in the first 6-12 months of life to support brain development and growth. The body more readily absorbs iron from animal sources (meat, chicken, and fish). However, vitamin C in vegetables and fruits improves the absorption of plant-based iron sources, and these foods are also good for general health.\u003c\/p\u003e\n\u003cp\u003eGrowing babies need a variety of foods every day to provide all the essential nutrients and develop a broad acceptance of different tastes (Table 1). Infants have an innate preference for sweet foods, so it is crucial to introduce a wide range of flavours, including vegetables that are less sweet (eg, silver beet, broccoli, spinach, cauliflower) so that they learn to like other tastes. When trying new foods, infants may make a disgusted or surprised face, but this does not necessarily mean they dislike the food. Foods may need to be offered multiple times before a child accepts them.\u003c\/p\u003e\n\u003cp\u003eAvoid adding salt, sugar, honey, soy sauce, butter, or margarine to any infant food. Inappropriate foods for infants also include cordial or juice, chippies, hot chips, sweets\/ lollies and biscuits, as they contain excessive amounts of sugar, salt or saturated fat.\u003c\/p\u003e\n\u003ch4\u003eTable 1: Types of first foods and iron-rich foods\u003c\/h4\u003e\n\u003chr\u003e\n\u003ch5\u003eAppropriate first foods\u003c\/h5\u003e\n\u003cul\u003e\n\u003cli\u003eCooked fruit without skins, pips or seeds, eg, apple, pear, and mango.\u003c\/li\u003e\n\u003cli\u003eCooked vegetables without skins, eg, kūmara, pumpkin, potato, cassava, and squash.\u003c\/li\u003e\n\u003cli\u003eSteamed and puréed less sweet-tasting vegetables eg, broccoli, cauliflower, spinach, pūha, watercress, taro leaves, bok choy (pak choi), kai-lan, and choy sum.\u003c\/li\u003e\n\u003cli\u003eMashed avocado, banana or papaya.\u003c\/li\u003e\n\u003cli\u003eCooked and puréed meats or mashed tofu, cooked peas, beans or lentils. \u003c\/li\u003e\n\u003cli\u003eCooked oats or congee.\u003c\/li\u003e\n\u003cli\u003eManufactured infant food that is recommended for the age of the infant.\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003chr\u003e\n\u003ch5\u003eIron-rich foods\u003c\/h5\u003e\n\u003cul\u003e\n\u003cli\u003eCooked and puréed or minced meat (especially red meat like beef).\u003c\/li\u003e\n\u003cli\u003eSmall amounts of cooked liver.\u003c\/li\u003e\n\u003cli\u003eCooked and puréed chicken.\u003c\/li\u003e\n\u003cli\u003eCooked and puréed fish or seafood.\u003c\/li\u003e\n\u003cli\u003eCooked and mashed tofu, beans, and lentils (served with vitamin C rich vegetables or fruit).\u003c\/li\u003e\n\u003cli\u003eIron-fortified infant cereal.\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003chr\u003e\n\u003ch3\u003eBaby-led weaning\u003c\/h3\u003e\n\u003cp\u003eBaby-led weaning is a way of introducing infants to solid foods by providing foods as soft finger foods rather than purées. Instead of being fed by someone else with a spoon, infants feed themselves by choosing and picking up foods from what is offered. The timing of introduction is similar, around six months, when infants can sit unassisted and bring food to their mouth. More research is needed before baby-led weaning can be recommended for all infants\u003csup\u003e5\u003c\/sup\u003e.\u003c\/p\u003e\n\u003ch3\u003eManufactured baby foods\u003cbr\u003e\n\u003c\/h3\u003e\n\u003cp\u003eManufactured foods are developed to meet the needs of specific ages, therefore, it is important to check that the age specified on the packaging is appropriate for the infant’s age. Around 52% of manufactured infant foods in supermarkets are in squeeze pouches\u003csup\u003e6\u003c\/sup\u003e. While this makes food very convenient, food in pouches is not suitable for regular use, and infants should not suck directly from the pouch because this does not allow them to see, smell or touch the food. If using a pouch, empty it into a bowl and spoon feed. Food in pouches may be sweeter\u003csup\u003e7\u003c\/sup\u003e. It has been suggested that foods in pouches may adversely affect teeth\u003csup\u003e8\u003c\/sup\u003e, lack texture needed to promote chewing\u003csup\u003e6\u003c\/sup\u003e, and are easy to overeat\u003csup\u003e7\u003c\/sup\u003e, although no research has directly looked at these questions as yet.\u003c\/p\u003e\n\u003cp\u003eMore information on feeding infants and toddlers can be found in the fact sheet \u003ca href=\"https:\/\/healthed.govt.nz\/products\/behind-the-hype-supporting-young-children-to-eat-well-npa278\" target=\"_blank\" title=\"Supporting young children to eat well\" rel=\"noopener noreferrer\"\u003eBehind the Hype: Supporting young children to eat well\u003c\/a\u003e. \u003c\/p\u003e\n\u003cul\u003e\u003c\/ul\u003e\n\u003ch3\u003eReferences\u003c\/h3\u003e\n\u003col\u003e\n\u003cli\u003eWorld Health Organization (2020). Infant and young child feeding https:\/\/www.who.int\/news-room\/fact-sheets\/detail\/ infant-and-young-child-feeding (Accessed January 2021).\u003c\/li\u003e\n\u003cli\u003eCoulthard H, Harris G, Emmett P (2009). Delayed introduction of lumpy foods to children during the complementary feeding period affects child’s food acceptance and feeding at 7 years of age. Maternal \u0026amp; Child Nutrition, 5(1):75-85.\u003c\/li\u003e\n\u003cli\u003eFewtrell M, Bronsky J, Campoy C, et al. (2017). Complementary feeding: a position paper by the European Society for Paediatric Gastroenterology, Hepatology, and Nutrition (ESPGHAN) Committee on Nutrition. Journal of Pediatric Gastroenterology and Nutrition, 64(1):119-32.\u003c\/li\u003e\n\u003cli\u003eMinistry of Health (In Press). Infant and toddler dietary guidelines.\u003c\/li\u003e\n\u003cli\u003eMinistry of Health (2018). Baby led weaning https:\/\/www. health.govt.nz\/your-health\/pregnancy-and-kids\/first-year\/6-12-months\/feeding-your-baby\/baby-led-weaning (Accessed January 2021).\u003c\/li\u003e\n\u003cli\u003ePadarath S, Gerritsen S, Mackay S (2020). Nutritional Aspects of Commercially Available Complementary Foods in New Zealand Supermarkets. Nutrients,12(10):2980.\u003c\/li\u003e\n\u003cli\u003eBeaureg,ard JL, Bates M, Cogswell ME, et al. (2015). Nutrient content of squeeze pouch foods for infants and toddlers sold in the United States in 2015. Nutrients, 11(7):1689.\u003c\/li\u003e\n\u003cli\u003ePrell C, Koletzko B (2016). Breastfeeding and Complementary Feeding. Deutsches Arzteblatt International, 113(25):435-44\u003cbr\u003e\n\u003c\/li\u003e\n\u003c\/ol\u003e","brand":"HealthEd","offers":[{"title":"Default Title","offer_id":44335690318052,"sku":"NPA277","price":0.0,"currency_code":"NZD","in_stock":true}],"thumbnail_url":"\/\/cdn.shopify.com\/s\/files\/1\/0102\/6916\/3582\/files\/NPA277thumbnail.png?v=1700522206"},{"product_id":"behind-the-hype-supporting-young-children-to-eat-well-npa278","title":"Behind the hype: Supporting young children to eat well - NPA278","description":"\u003ch2\u003eBehind the hype: Supporting young children to eat well\u003c\/h2\u003e\n\u003cp\u003eEating behaviours are learned from the food environments around young children. Parents and caregivers have an important role to support and guide the development of healthy eating behaviours at an early stage. This includes offering a wide variety of foods to reduce the chance of allergies, and feeding age-appropriate safe food to prevent choking.\u003c\/p\u003e\n\u003ch3\u003ePregnancy and breastfeeding\u003cbr\u003e\n\u003c\/h3\u003e\n\u003cp\u003eA child’s acceptance of a wide variety of vegetables (including less-sweet tasting vegetables) can be supported by including a wide range of foods and flavours during pregnancy and breastfeeding, as these will pass through to the baby\u003csup\u003e1\u003c\/sup\u003e. Support from a women’s whānau before and after birth has been shown to have a positive effect on breastfeeding initiation and length of breastfeeding\u003csup\u003e2\u003c\/sup\u003e. Involvement of support people in breastfeeding education is beneficial.\u003c\/p\u003e\n\u003ch3\u003eIntroducing solids (around six months)\u003c\/h3\u003e\n\u003cp\u003eEncourage parents and caregivers to look for the signs when babies are hungry, and when they have had enough (Table 1)\u003csup\u003e3\u003c\/sup\u003e.\u003c\/p\u003e\n\u003ctable width=\"100%\"\u003e\n\u003ctbody\u003e\n\u003ctr\u003e\n\u003ctd\u003e\n\u003cp\u003e\u003cstrong\u003eHunger cues \u003c\/strong\u003e\u003c\/p\u003e\n\u003cp\u003e\u003cstrong\u003e\u003cem\u003esigns a baby is hungry*\u003c\/em\u003e\u003c\/strong\u003e\u003c\/p\u003e\n\u003c\/td\u003e\n\u003ctd\u003e\n\u003cp\u003e\u003cstrong\u003eSatiety cues \u003c\/strong\u003e\u003c\/p\u003e\n\u003cp\u003e\u003cstrong\u003e\u003cem\u003esigns a baby has had enough food\u003c\/em\u003e\u003c\/strong\u003e\u003c\/p\u003e\n\u003c\/td\u003e\n\u003c\/tr\u003e\n\u003ctr\u003e\n\u003ctd\u003eLeans into, or tries to move towards food\u003c\/td\u003e\n\u003ctd\u003eTurns their head away from food\u003c\/td\u003e\n\u003c\/tr\u003e\n\u003ctr\u003e\n\u003ctd\u003eGets excited when they see food\u003c\/td\u003e\n\u003ctd\u003eSpits out food\u003c\/td\u003e\n\u003c\/tr\u003e\n\u003ctr\u003e\n\u003ctd\u003eStares at, and follows food with their eyes\u003c\/td\u003e\n\u003ctd\u003eCrying and general unhappiness\u003c\/td\u003e\n\u003c\/tr\u003e\n\u003ctr\u003e\n\u003ctd\u003e\u003c\/td\u003e\n\u003ctd\u003eClosing their mouth\u003c\/td\u003e\n\u003c\/tr\u003e\n\u003ctr\u003e\n\u003ctd\u003e\u003c\/td\u003e\n\u003ctd\u003eRefusing food by pushing away the food, or your hand\u003c\/td\u003e\n\u003c\/tr\u003e\n\u003ctr\u003e\n\u003ctd\u003e\u003c\/td\u003e\n\u003ctd\u003ePlays with food\u003c\/td\u003e\n\u003c\/tr\u003e\n\u003c\/tbody\u003e\n\u003c\/table\u003e\n\u003cp\u003e\u003cspan style=\"font-size: 0.875rem;\" data-mce-style=\"font-size: 0.875rem;\"\u003e*Babies show an interest in solid foods well before they are ready or need to eat them, as part of their growing interest in the environment and behaviour of those around them.\u003c\/span\u003e\u003c\/p\u003e\n\u003cp\u003eA wide variety of foods from the four food groups† need be offered to children to increase exposure to a range of different flavours, irrespective of parental preferences. Ensure iron-rich foods are given daily from six months. Allow children to self-select from a variety of foods, and encourage them to ‘take one bite’ of unfamiliar foods. Unfamiliar foods may need to be offered 10-15 times before acceptance. Limit wastage by offering small amounts of new foods. More information on how to support infants to start solids can be found in the \u003ca title=\"Behind the hype: Starting solids\" href=\"https:\/\/healthed.govt.nz\/products\/behind-the-hype-starting-solids-npa277\" target=\"_blank\"\u003eBehind the Hype: Starting Solids\u003c\/a\u003e fact sheet.\u003c\/p\u003e\n\u003cp\u003e\u003cspan style=\"font-size: 0.875rem;\" data-mce-style=\"font-size: 0.875rem;\"\u003e† 1. Vegetables and fruit, 2. Breads and cereals, 3. Milk and milk products, 4. Lean meat, poultry, seafood, eggs, legumes, nuts and seeds. \u003c\/span\u003e\u003c\/p\u003e\n\u003cblockquote\u003e\n\u003cp\u003e\u003cspan\u003e\u003cstrong\u003eChoking:\u003c\/strong\u003e Young children can choke easily, but a range of steps can be taken to reduce the risk. Make sure the infant is sitting upright while eating, supervise eating and drinking, and match food texture with chewing ability. Be mindful of foods that may be more likely to cause choking in young children. These include small hard foods (eg, nuts, raw carrot or apple), small round foods (eg, grapes and raisins), foods with skins, compressible foods (eg, sausages), thick pastes (eg, peanut butter), fruit with pips or stones, foods with small bones, and fibrous or stringy foods (eg, celery)4. Risk of choking can be reduced by altering the texture, for example grating, and removing skins. Foods being offered to infants in the early months of baby-led weaning should be soft enough for the parent or caregiver to squash them on the roof of their mouth with their tongue.\u003c\/span\u003e\u003c\/p\u003e\n\u003c\/blockquote\u003e\n\u003ch3\u003eHow to reduce the chance of allergy\u003c\/h3\u003e\n\u003cp\u003eThere is now scientific agreement that the introduction of foods that may cause allergy should not be delayed\u003csup\u003e5\u003c\/sup\u003e. Foods that can cause allergy (Table 2) should be introduced one at a time and before the child is 12-months-old. Once introduced, continue to offer the foods regularly (twice a week) to maintain the baby’s tolerance to them as this greatly reduces the chance of an allergy developing. This advice includes children with an increased risk of allergy. A doctor or specialist dietitian can provide advice for concerned parents.\u003c\/p\u003e\n\u003ch4\u003eTable 2: Foods most likely to cause an allergic reaction in New Zealand children\u003cbr\u003e\n\u003c\/h4\u003e\n\u003ctable width=\"100%\"\u003e\n\u003ctbody\u003e\n\u003ctr\u003e\n\u003ctd\u003eCow’s milk and dairy products (eg, yoghurt, custard)\u003c\/td\u003e\n\u003c\/tr\u003e\n\u003ctr\u003e\n\u003ctd\u003eEggs (serve well-cooked or in baked foods)\u003c\/td\u003e\n\u003c\/tr\u003e\n\u003ctr\u003e\n\u003ctd\u003eNuts and peanuts (serve ground or in a smooth paste\/butter)\u003c\/td\u003e\n\u003c\/tr\u003e\n\u003ctr\u003e\n\u003ctd\u003eWheat-based foods (eg, bread, cereals, pasta)\u003c\/td\u003e\n\u003c\/tr\u003e\n\u003ctr\u003e\n\u003ctd\u003eSeeds (serve ground or crushed eg, tahini)\u003c\/td\u003e\n\u003c\/tr\u003e\n\u003ctr\u003e\n\u003ctd\u003eFish\u003c\/td\u003e\n\u003c\/tr\u003e\n\u003ctr\u003e\n\u003ctd\u003eShellfish\u003c\/td\u003e\n\u003c\/tr\u003e\n\u003ctr\u003e\n\u003ctd\u003eSoya (including soya beans or foods containing soy like tofu and soy milk)\u003c\/td\u003e\n\u003c\/tr\u003e\n\u003c\/tbody\u003e\n\u003c\/table\u003e\n\u003cp\u003e \u003c\/p\u003e\n\u003cp\u003eManufactured infant foods available for sale in New Zealand supermarkets do not contain the full range of food allergens, so it is important that parents and caregivers prepare foods at home for baby\u003csup\u003e6\u003c\/sup\u003e.\u003c\/p\u003e\n\u003ch3\u003eIn a nutshell\u003c\/h3\u003e\n\u003cul\u003e\n\u003cli\u003eSupportive whānau can increase initiation and duration of breastfeeding.\u003c\/li\u003e\n\u003cli\u003eEncourage parents\/caregivers to use hunger and satiety cues when feeding young children.\u003c\/li\u003e\n\u003cli\u003eExpose infants to foods that may cause allergies, and continue to give these foods regularly, including children at higher allergy risk, before 12 months.\u003c\/li\u003e\n\u003cli\u003eSupervise young children when eating, make sure they are sitting upright, and match food texture to chewing ability to prevent choking.\u003c\/li\u003e\n\u003cli\u003eRegular meals as a family\/whānau, without screens, where adults can role model healthy eating, supports the development of healthy eating behaviours.\u003c\/li\u003e\n\u003cli\u003eDelay the introduction, and limit the amount and frequency, of foods high in salt and sugar.\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003ch3\u003eMoving on to family meals (around 12 months)\u003c\/h3\u003e\n\u003cp\u003eMealtimes should be happy and relaxed. Infants and young children need to be fed slowly and patiently, with plenty of positive praise to eat vegetables and fruit\u003csup\u003e5\u003c\/sup\u003e. There is good evidence that a parenting style that is supportive, reassuring, and encouraging will help children to eat well\u003csup\u003e5\u003c\/sup\u003e.\u003c\/p\u003e\n\u003cp\u003eFussy eating is common in young children. If parents are concerned that their child is not eating a variety of healthy foods, non-food rewards such as praise and encouragement, together with repeated exposure (10-15 times), can be helpful\u003csup\u003e2\u003c\/sup\u003e. Coercive practices such as forcing or restricting a child’s eating are not recommended and often make the issue worse\u003csup\u003e2\u003c\/sup\u003e.\u003c\/p\u003e\n\u003ch3\u003eTips to encourage happy and healthy mealtimes\u003cbr\u003e\n\u003c\/h3\u003e\n\u003col\u003e\n\u003cli\u003eEating regular meals as a family (including breakfast), without access to screens, supports children to eat well\u003csup\u003e7\u003c\/sup\u003e.\u003c\/li\u003e\n\u003cli\u003eAdult role modelling of healthy eating, in particular consumption of vegetables and fruit and having just plain water or milk at mealtimes will increase children’s preferences for healthy foods and drinks\u003csup\u003e2\u003c\/sup\u003e.\u003c\/li\u003e\n\u003cli\u003eAdvise parents\/caregivers to find a balance between restrictive rules around food and allowing children to choose their own food\u003csup\u003e2\u003c\/sup\u003e.\u003c\/li\u003e\n\u003cli\u003eDelaying the introduction, and limiting the amount and access to, energy-dense foods and sugary drinks for young children is advisable, because consumption of these foods displace nutrient-rich foods important for growth and development.\u003c\/li\u003e\n\u003c\/ol\u003e\n\u003ch3\u003eReferences\u003c\/h3\u003e\n\u003col\u003e\n\u003cli\u003e\u003cspan style=\"font-size: 0.875rem;\"\u003eNehring I, Kostka T, von Kires R, et al. (2015). Impacts of in utero and early infant taste experiences on later taste acceptance: a systematic review. Journal of Nutrition, 145(6):1271-1279.\u003c\/span\u003e\u003c\/li\u003e\n\u003cli\u003e\u003cspan style=\"font-size: 0.875rem;\"\u003eGerritsen S, Wall C (2017). How We Eat: Review of the evidence on food and eating behaviours related to diet and body size. Wellington: Ministry of Health.\u003c\/span\u003e\u003c\/li\u003e\n\u003cli\u003e\u003cspan style=\"font-size: 0.875rem;\"\u003ePrell C, Koletzko B (2016). Breastfeeding and Complementary Feeding. Deutsches Arzteblatt International, 113(25):435-444.\u003c\/span\u003e\u003c\/li\u003e\n\u003cli\u003e\n\u003cspan style=\"font-size: 0.875rem;\"\u003eMinistry of Health (2015). Food-related choking in young children \u003c\/span\u003e\u003ca href=\"https:\/\/www.health.govt.nz\/your-health\/healthy-living\/food-activity-and-sleep\/food-related-choking-young-children\" title=\"Food-related choking in young children\" style=\"font-size: 0.875rem;\" target=\"_blank\"\u003ehttps:\/\/ www.health.govt.nz\/your-health\/healthy-living\/food-activity-and-sleep\/ healthy-eating\/food-related-choking-young-children\u003c\/a\u003e\u003cspan style=\"font-size: 0.875rem;\"\u003e (Accessed January 2021).\u003c\/span\u003e\n\u003c\/li\u003e\n\u003cli\u003e\u003cspan style=\"font-size: 0.875rem;\"\u003eMinistry of Health, Infant and toddler dietary guidelines (In Press).\u003c\/span\u003e\u003c\/li\u003e\n\u003cli\u003e\u003cspan style=\"font-size: 0.875rem;\"\u003ePadarath S, Gerritsen S, Mackay S (2020). Nutritional Aspects of Commercially Available Complementary Foods in New Zealand Supermarkets. Nutrients 12(10):2980.\u003c\/span\u003e\u003c\/li\u003e\n\u003cli\u003e\u003cspan style=\"font-size: 0.875rem;\"\u003eMarsh S, Ni Mhurchu C, Maddison R (2013). The non-advertising effects of screen-based sedentary activities on acute eating behaviours in children, adolescents, and young adults. A systematic review. Appetite, 71:259-273\u003c\/span\u003e\u003c\/li\u003e\n\u003c\/ol\u003e\n\u003cul\u003e\u003c\/ul\u003e","brand":"HealthEd","offers":[{"title":"Default Title","offer_id":44335762342116,"sku":"NPA278","price":0.0,"currency_code":"NZD","in_stock":true}],"thumbnail_url":"\/\/cdn.shopify.com\/s\/files\/1\/0102\/6916\/3582\/files\/NPA278thumbnail.png?v=1700537475"},{"product_id":"behind-the-hype-eating-well-during-breastfeeding-npa279","title":"Behind the hype: Eating well during breastfeeding - NPA279","description":"\u003ch2\u003eBehind the hype: Eating well during breastfeeding\u003c\/h2\u003e\n\u003ch3\u003eWhat's the issue?\u003cbr\u003e\n\u003c\/h3\u003e\n\u003cp\u003eBreastfeeding provides many benefits for both mother and baby\u003csup\u003e1,2,3,4,5,6\u003c\/sup\u003e. New mothers are often exposed to lots of advice and information on what to eat or avoid while breastfeeding. There is little evidence to support avoiding certain foods (unlike in pregnancy), or that eating certain foods improve milk supply. Instead, the focus needs to be on regularly eating a wide variety of healthy foods and drinking plenty of fluids to support milk production. It is also safest for breastfeeding mothers to be alcohol free.\u003c\/p\u003e\n\u003ch3\u003eEating advice for mothers during breastfeeding\u003c\/h3\u003e\n\u003cp\u003eEncourage mothers to eat a variety of healthy foods from the four food groups for meals and snacks*. This will ensure an adequate supply of all the required nutrients. Nutrients of particular importance while breastfeeding are protein, calcium, iodine, and for some, vitamin D, B12 and iron\u003csup\u003e6\u003c\/sup\u003e. Energy requirements are also slightly increased. Vitamin C is important for vegetarian and vegan mothers to increase iron absorption from plant-based protein foods eg, legumes, nuts, and seeds. Vegan mothers should seek advice from a registered health professional to make sure nutrient needs are met.\u003c\/p\u003e\n\u003cp\u003e* 1. Plenty of vegetables and fruit, 2. grain foods (mostly wholegrain) 3. some milk and milk products (mostly low and reduced fat) and 4. some legumes (lentils, split peas, chickpeas, and cooked dried beans), nuts, seeds, fish and other seafood, eggs, poultry and\/or red meat with fat removed.\u003cbr\u003e\u003c\/p\u003e\n\u003ch3\u003eSupplements\u003cbr\u003e\n\u003c\/h3\u003e\n\u003cp\u003eThe only supplement that is recommended for all breastfeeding women is a 150-microgram iodine-only tablet. This is the same supplement recommended during pregnancy and should be continued until breastfeeding ends. Food sources of iodine should also be encouraged. These include bread, milk and milk products, eggs, cooked fish, some shellfish, and red or green seaweed. Choose iodised salt if using salt in home cooking.\u003c\/p\u003e\n\u003cp\u003eWoman should seek advice from their doctor, midwife, or dietitian before taking supplements other than iodine. More specific information is available in \u003ca title=\"Behind the Hype: Nutrition Supplements in Pregnancy and Breastfeeding\" href=\"https:\/\/healthed.govt.nz\/products\/behind-the-hype-nutrition-supplements-in-pregnancy-and-breastfeeding-npa262\" target=\"_blank\"\u003eBehind the Hype: Nutrition Supplements in Pregnancy and Breastfeeding\u003c\/a\u003e\u003cbr\u003e\u003c\/p\u003e\n\u003ch3\u003eFood allergies\u003cbr\u003e\n\u003c\/h3\u003e\n\u003cp\u003eBreastfeeding women are encouraged to eat foods that are associated with allergies, unless they have a known allergy to the food themselves. Common foods linked to allergy are milk, eggs, fish, seafood, peanuts, nuts, sesame, soy, and cereals containing gluten. Research shows that avoiding these foods does not prevent allergies in infants\u003csup\u003e7\u003c\/sup\u003e.\u003c\/p\u003e\n\u003ch3\u003eFluid intake\u003c\/h3\u003e\n\u003cp\u003eWomen are often thirsty during breastfeeding, as fluids are needed to produce breast milk. Drinking around 10 cups of fluid a day is recommended. Plain water is the best drink choice. Low-fat milk (green or yellow label) is also a good choice, and provides protein and calcium for breastfeeding women.\u003c\/p\u003e\n\u003ch3\u003eCaffeine\u003c\/h3\u003e\n\u003cp\u003eCaffeine is found in energy drinks, black tea, coffee, fermented beverages (kombucha) chocolate and some soft drinks (eg, cola). Energy drinks and soft drinks are also high in sugar and energy. It is advised to moderate caffeine intake while breastfeeding.\u003c\/p\u003e\n\u003ch3\u003eAlcohol\u003c\/h3\u003e\n\u003cp\u003eDrinking alcohol is not recommended for mothers who are breastfeeding.\u003c\/p\u003e\n\u003cp\u003eAlcohol can delay milk let down and reduce milk production\u003csup\u003e8\u003c\/sup\u003e. Alcohol passes to the baby through breast milk, this can affect growth and motor development. It can also make baby irritable, unsettled and less able to feed well\u003csup\u003e9,10\u003c\/sup\u003e. Women should be advised to avoid drinking alcohol in the first month of breastfeeding, particularly until breastfeeding is established. \u003c\/p\u003e\n\u003cp\u003eWomen should be advised to only breastfeed when there is no alcohol in their system. Depending on a woman’s weight, it takes nearly two hours for her body to rid itself of one standard drink (100ml wine or 330ml can beer). If a woman drinks alcohol, she should wait for two hours or longer until breastfeeding again. It is also possible to plan ahead to express and store milk that doesn’t contain alcohol and then discard milk after drinking alcohol in order to maintain supply.\u003c\/p\u003e\n\u003cp\u003eAlso of note, kombucha contains low levels of alcohol. If the amount of alcohol exceeds 0.5% it must be declared on the label. Mothers should be encouraged to check kombucha labels and to refrigerate after opening to avoid further fermentation and alcohol production.\u003c\/p\u003e\n\u003ch3\u003eColic\u003cbr\u003e\n\u003c\/h3\u003e\n\u003cp\u003eFoods that have been suggested to unsettle babies include cabbage, broccoli, onion, and garlic. However, there is not enough evidence to recommend excluding specific foods to reduce colic or wind in an infant\u003csup\u003e6\u003c\/sup\u003e.\u003c\/p\u003e\n\u003ch3\u003eEffect of flavours from a mothers’ diet on breast milk\u003c\/h3\u003e\n\u003cp\u003eSome flavours from the mothers’ diet transfer to and flavour breastmilk\u003csup\u003e11\u003c\/sup\u003e. This has been shown to subsequently have a positive effect on children’s acceptance of these flavours eg, carrot, but it is not known if this is the case for all flavours. However, it indicates the importance of a mother’s diet during breastfeeding and potential to influence the healthiness of children’s diets\u003csup\u003e11\u003c\/sup\u003e.\u003c\/p\u003e\n\u003ch3\u003eAim for a healthy weight\u003c\/h3\u003e\n\u003cp\u003eBreastfeeding can help a woman return to her pre-pregnancy weight over time. Combining healthy food and drink choices together with regular moderate-intensity physical activity will help to achieve and maintain a healthy body weight\u003csup\u003e12\u003c\/sup\u003e. This is in preference to restrictive eating plans or diets. Participating in physical activity will not negatively affect milk supply. However, timing exercise after breastfeeds may be more comfortable for mothers.\u003c\/p\u003e\n\u003cp\u003eIf women need more support to maintain a healthy weight, help can be sought from a doctor, dietitian, or community health provider.\u003c\/p\u003e\n\u003cul\u003e\u003c\/ul\u003e\n\u003ch3\u003eIn a nutshell\u003c\/h3\u003e\n\u003cul\u003e\n\u003cli\u003eEat a variety of healthy foods to ensure nutrient needs are met and infants are exposed to a wide range of flavours, particularly from vegetables, through breast milk.\u003c\/li\u003e\n\u003cli\u003eDrink plenty of fluids each day (10 cups) and choose plain water over sweetened drinks.\u003c\/li\u003e\n\u003cli\u003eAim for a healthy body weight by choosing healthy foods and drinks that are low in fat and sugar and by being physically active each day. Being active will not negatively affect milk supply.\u003c\/li\u003e\n\u003cli\u003eIodine supplements are recommended while breastfeeding (this is the same iodine supplement recommended during pregnancy).\u003c\/li\u003e\n\u003cli\u003eThere is no evidence to recommend avoiding any foods to alleviate or prevent colic-like symptoms in babies while breastfeeding.\u003c\/li\u003e\n\u003cli\u003eAvoiding alcohol while breastfeeding is the safest option for breastfeeding mothers and babies, as alcohol passes through to the baby in breast milk.\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003ch3\u003eReferences\u003c\/h3\u003e\n\u003col\u003e\n\u003cli\u003eHorta BL, Victora CG (2013). Long-term effects of breastfeeding. Geneva: World Health Organization.\u003c\/li\u003e\n\u003cli\u003eHorta BL, Loret de Mola C, Victora CG (2015). Long-term consequences of breastfeeding on cholesterol, obesity, systolic blood pressure and type 2 diabetes: a systematic review and meta-analysis. Acta Paediatrica,104:30-7.\u003c\/li\u003e\n\u003cli\u003eChowdhury R, Sinha B, Sankar MJ, et al. (2015). Breastfeeding and maternal health outcomes: a systematic review and meta-analysis. Acta Paediatrica,104:96-113.\u003c\/li\u003e\n\u003cli\u003eAune D, Norat T, Romundstad P, et al. (2014). Breastfeeding and the maternal risk of type 2 diabetes: A systematic review and dose–response meta-analysis of cohort studies. Nutrition, Metabolism and Cardiovascular Diseases, 24(2):107-15.\u003c\/li\u003e\n\u003cli\u003eDavidove ME, Dorsey JW (2019). Breastfeeding: A Cornerstone of Healthy Sustainable Diets. Sustainability,11(18):4958.\u003c\/li\u003e\n\u003cli\u003eMinistry of Health (2020). Eating and Activity Guidelines for New Zealand Adults. Wellington: Ministry of Health.\u003c\/li\u003e\n\u003cli\u003eJoshi PA, Smith J, Vale S, et al. (2019). The Australasian Society of Clinical Immunology and Allergy infant feeding for allergy prevention guidelines. Medical Journal of Australia. 210(2):89-93.\u003c\/li\u003e\n\u003cli\u003eGiglia RC (2010). Alcohol and lactation: An updated systematic review. Nutrition \u0026amp; Dietetics, 67(4):237-43.\u003cbr\u003e\n\u003c\/li\u003e\n\u003cli\u003eNHMRC (2009). Australian Guidelines to Reduce Health Risks from Drinking Alcohol. Canberra: National Health and Medical Research Council.\u003c\/li\u003e\n\u003cli\u003eMinistry of Health (2010). Alcohol and Pregnancy. A practical guide for health professionals. Wellington: Ministry of Health.\u003c\/li\u003e\n\u003cli\u003eSpahn JM, Callahan EH, Spill MK, et al. (2019). Influence of maternal diet on flavor transfer to amniotic fluid and breast milk and children’s responses: a systematic review. The American Journal of Clinical Nutrition,109(Supplement 1):1003S-26S.\u003c\/li\u003e\n\u003cli\u003eNational Institute for Health and Care Excellence (2010). Weight management before, during and after pregnancy. NICE Public Health Guidance. Manchester: National Institute for Health and Care Excellence.\u003c\/li\u003e\n\u003c\/ol\u003e","brand":"HealthEd","offers":[{"title":"Default Title","offer_id":44336069083364,"sku":"NPA279","price":0.0,"currency_code":"NZD","in_stock":true}],"thumbnail_url":"\/\/cdn.shopify.com\/s\/files\/1\/0102\/6916\/3582\/files\/NPA279thumbnail.png?v=1700615624"},{"product_id":"behind-the-hype-getting-good-nutrition-advice-npa283","title":"Behind the hype: Getting good nutrition advice - NPA283","description":"\u003ch2\u003eBehind the hype: Getting good nutrition advice\u003c\/h2\u003e\n\u003ch3\u003eWhat's the issue?\u003cbr\u003e\n\u003c\/h3\u003e\n\u003cp\u003eThere is a lot of dubious nutrition advice in the media, and on the internet. Also, some commercially available diets, such as detox diets, or diets that exclude whole food groups, are not based on sound nutrition principles. Food and nutrition misinformation can have harmful effects on the health, well-being, and economic status of consumers\u003csup\u003e1\u003c\/sup\u003e. It is important to know where to find credible information on nutrition and health, and to refer people who need nutritional support o a nutrition specialist who is a registered health professional.\u003c\/p\u003e\n\u003ch3\u003eWho can you trust?\u003c\/h3\u003e\n\u003ch4\u003eDietitians\u003c\/h4\u003e\n\u003cp\u003eDietitian is a legally protected title. In New Zealand, a dietitian must, by law, be registered with the Dietitians Board and hold a current practising certificate. The Dietitians Board protects the health and safety of the New Zealand public under the Health Practitioners Competency Act (HPCA) 2003, by ensuring that every dietitian working in New Zealand is fit to practice and meets the standards of professionalism. In order to be registered, dietitians must have completed an undergraduate degree in human nutrition as well as a post graduate qualification in dietetics. Dietitians are required to take part in a continuing professional development programme each year to maintain competency.\u003c\/p\u003e\n\u003cp\u003eDietitians are qualified to translate scientific nutrition information into practical dietary advice and often work in hospitals and private practice settings. Medical nutrition therapy can be provided for a number of medical conditions such as diabetes, cancer, renal disease and heart disease. Dietitians can also work in a variety of other settings including food service, sports, education, research, media, the food industry and government. Dietitians work in partnership with individuals, whānau, communities and populations, in states of health and disease, to support optimal health and well-being. Dietitians also have a prescribing endorsement. This means that they can prescribe special foods, vitamins, minerals, and nutrition-related medicines. You can check if a dietitian is registered by going to the Dietitians Board website.\u003c\/p\u003e\n\u003ch4\u003eNutritionists\u003cbr\u003e\n\u003c\/h4\u003e\n\u003cp\u003eThe term nutritionist is not a protected term, there is no specific qualification or statutory\u003cbr\u003elegislation that regulates the profession and, therefore, the title can be used freely by\u003cbr\u003eanyone. This could range from someone with a PHD in a specialty area of nutrition,\u003cbr\u003eto someone with no formal training at all.\u003c\/p\u003e\n\u003ch4\u003eRegistered Nutritionists\u003c\/h4\u003e\n\u003cp\u003eThe Nutrition Society of New Zealand sets criteria to achieve registration status. To be\u003cbr\u003ea registered nutritionist, a science degree must be completed in nutrition at bachelor\u003cbr\u003eand\/or post-graduate level. In addition, many registered nutritionists have also completed a Masters degree. To be registered, a nutritionist must also have at least two to three years of professional work experience, and registered nutritionists are expected to take part in continuing professional development every three years to maintain a high level of competency. Registered nutritionists may work in a variety of settings ranging from government, private practice, community, public health, sports, research, education and the food industry. Registered nutritionists may provide practical support for lifestyle nutrition and disease management, such as eating for wellness, weight management, sports nutrition. You can check if a nutritionist is registered by going to the Nutrition Society of New Zealand website.\u003c\/p\u003e\n\u003ch4\u003eClinical Nutritionists\u003c\/h4\u003e\n\u003cp\u003eA “registered clinical nutritionist” is unlikely to be as highly qualified as a dietitian or a\u003cbr\u003eregistered nutritionist. This is because the Dietitians Board and the Nutrition Society\u003cbr\u003eof New Zealand both have a much higher academic bar to registration than the Clinical\u003cbr\u003eNutrition Association. To become a registered clinical nutritionist requires a diploma in nutrition (NZQA level 6) and six months of work experience.\u003c\/p\u003e\n\u003ch4\u003eNutrition consultants\u003c\/h4\u003e\n\u003cp\u003eIn New Zealand, anyone can call themselves a “nutritionist”, a “clinical nutritionist”, a\u003cbr\u003e“therapeutic nutritionist” or a “holistic nutritionist” – all of which are not defined by law, unlike titles such as “dietitian”, “doctor”, “nurse”, “midwife” or “dentist”. \u003c\/p\u003e\n\u003cp\u003eBe wary of nutrition associations that are not credible. The English scientist and writer Dr Ben Goldacre once famously applied for a certificate from the American Association of Nutritional Consultants (AANC) for his dead cat Henrietta\u003csup\u003e2\u003c\/sup\u003e. “It looks as if all you need to be a certified member of the AANC is a name, an address, and a spare $60. You don’t need to be human. You don’t even need to be alive,” said Ben.\u003c\/p\u003e\n\u003cp\u003eTerms such as “clinical”, “holistic” and “therapeutic” – can be warning signs that the\u003cbr\u003enutritionist doesn’t have a Bachelor of Science (BSc) or a Master of Science in Nutrition – the minimum anyone should expect if paying for advice. If medical nutrition therapy is needed, a registered dietitian should be consulted, as the wrong advice can have harmful outcomes.\u003c\/p\u003e\n\u003cp\u003eIn New Zealand, always ask if a health professional is registered with the New Zealand\u003cbr\u003eDietitians Board or the Nutrition Society of New Zealand, and if not ask for evidence of\u003cbr\u003etheir qualifications, experience and competency.\u003c\/p\u003e\n\u003ch3\u003eReferrals\u003c\/h3\u003e\n\u003cp\u003eAlways refer anyone needing specialist nutrition or dietetic advice or support to a registered dietitian or registered nutritionist. \u003c\/p\u003e\n\u003ch3\u003e\u003c\/h3\u003e\n\u003ch3\u003e\u003c\/h3\u003e\n\u003cul\u003e\u003c\/ul\u003e\n\u003ch3\u003eReferences\u003cbr\u003e\n\u003c\/h3\u003e\n\u003col\u003e\n\u003cli\u003eWansink B; American Dietetic Association (2006). Position of the American Dietetic Association: food and nutrition misinformation. J Am Diet Assoc. Apr; 106(4): 601-7. (Website \u003ca href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/16639825\/\" target=\"_blank\" title=\"Position of the American Dietetic Association: food and nutrition misinformation\" rel=\"noopener noreferrer\"\u003ehttps:\/\/www.ncbi.nlm.nih.gov\/pubmed\/16639825\u003c\/a\u003e,\u003cbr\u003eAccessed July 2021).\u003c\/li\u003e\n\u003cli\u003eGoldacre B (2004). Bad Science (\u003ca href=\"https:\/\/www.badscience.net\/index.php?s=henrietta+cat\" target=\"_blank\" title=\"Bad Science Henrietta Cat Nutritionist\" rel=\"noopener noreferrer\"\u003ehttps:\/\/www.badscience.net\/\u003c\/a\u003e\u003cbr\u003e\u003ca href=\"https:\/\/www.badscience.net\/index.php?s=henrietta+cat\" target=\"_blank\" title=\"Bad Science Henrietta Cat Nutritionist\" rel=\"noopener noreferrer\"\u003eindex.php?s=henrietta+cat\u003c\/a\u003e Accessed July 2021)\u003c\/li\u003e\n\u003c\/ol\u003e\n\u003ch4\u003eFurther information\u003c\/h4\u003e\n\u003cp\u003eDietitians Board \u003ca href=\"https:\/\/www.dietitiansboard.org.nz\/\" target=\"_blank\" title=\"Dietitians Board\" rel=\"noopener noreferrer\"\u003ehttps:\/\/www.dietitiansboard.org.nz\/\u003c\/a\u003e\u003cbr data-mce-fragment=\"1\"\u003eDietitians New Zealand \u003ca href=\"https:\/\/dietitians.org.nz\/\" target=\"_blank\" title=\"Dietitians New Zealand\" rel=\"noopener noreferrer\"\u003ehttps:\/\/dietitians.org.nz\/\u003c\/a\u003epublic-info\/\u003cbr data-mce-fragment=\"1\"\u003eNutrition Society \u003ca href=\"https:\/\/www.nutritionsociety.ac.nz\/registration\" target=\"_blank\" title=\"Professional registration\" rel=\"noopener noreferrer\"\u003ehttp:\/\/www.nutritionsociety.ac.nz\/registration\u003c\/a\u003e\u003c\/p\u003e\n\u003ch4\u003eHow to check if a health professional is registered\u003c\/h4\u003e\n\u003cp\u003eDietitians Board: \u003ca href=\"https:\/\/www.dietitiansboard.org.nz\/Public\/Public\/Public-Register\/Public-Register.aspx?hkey=2ce531ed-278d-4c85-882d-0ece7fd7cab2\" target=\"_blank\" title=\"Public Register of New Zealand Registered Dietitians\" rel=\"noopener noreferrer\"\u003ehttps:\/\/www.dietitiansboard.org.nz\/\u003c\/a\u003e\u003cbr data-mce-fragment=\"1\"\u003e\u003ca href=\"https:\/\/www.dietitiansboard.org.nz\/Public\/Public\/Public-Register\/Public-Register.aspx?hkey=2ce531ed-278d-4c85-882d-0ece7fd7cab2\" target=\"_blank\" title=\"Public Register of New Zealand Registered Dietitians\" rel=\"noopener noreferrer\"\u003esearch-register\/\u003c\/a\u003e\u003cbr data-mce-fragment=\"1\"\u003eNutrition Society: Find a Nutritionist - Nutrition Society\u003cbr data-mce-fragment=\"1\"\u003eof New Zealand \u003ca href=\"https:\/\/www.nutritionsociety.ac.nz\/find-a-nutritionist\" target=\"_blank\" title=\"Find a nutritionist\" rel=\"noopener noreferrer\"\u003ehttps:\/\/www.nutritionsociety.ac.nz\/finda-\u003c\/a\u003e\u003cbr data-mce-fragment=\"1\"\u003e\u003ca href=\"https:\/\/www.nutritionsociety.ac.nz\/find-a-nutritionist\" target=\"_blank\" title=\"Find a nutritionist\" rel=\"noopener noreferrer\"\u003enutritionist\u003c\/a\u003e\u003c\/p\u003e\n\u003cp\u003e \u003c\/p\u003e","brand":"HealthEd","offers":[{"title":"Default Title","offer_id":44338520228068,"sku":"NPA283","price":0.0,"currency_code":"NZD","in_stock":true}],"thumbnail_url":"\/\/cdn.shopify.com\/s\/files\/1\/0102\/6916\/3582\/files\/NPA283thumbnail.png?v=1700624753"},{"product_id":"got-time-to-move-easy-ways-to-be-more-active-npa168","title":"Got time to move? Easy ways to be more active - NPA168","description":"\u003ch2\u003eGot time to move?\u003cbr\u003e\n\u003c\/h2\u003e\n\u003ch3\u003eEasy ways to be more active\u003c\/h3\u003e\n\u003ctable width=\"550\"\u003e\n\u003ctbody\u003e\n\u003ctr\u003e\n\u003ctd rowspan=\"8\" width=\"269\"\u003e\n\u003cp\u003e\u003cstrong\u003e5 minutes\u003c\/strong\u003e\u003c\/p\u003e\n\u003c\/td\u003e\n\u003ctd width=\"275\"\u003e\n\u003cp\u003eSkip with a rope\u003c\/p\u003e\n\u003c\/td\u003e\n\u003c\/tr\u003e\n\u003ctr\u003e\n\u003ctd width=\"275\"\u003e\n\u003cp\u003eCheck the letterbox\u003c\/p\u003e\n\u003c\/td\u003e\n\u003c\/tr\u003e\n\u003ctr\u003e\n\u003ctd width=\"275\"\u003e\n\u003cp\u003eClimb a tree\u003c\/p\u003e\n\u003c\/td\u003e\n\u003c\/tr\u003e\n\u003ctr\u003e\n\u003ctd width=\"275\"\u003e\n\u003cp\u003eWalk up some steps\u003c\/p\u003e\n\u003c\/td\u003e\n\u003c\/tr\u003e\n\u003ctr\u003e\n\u003ctd width=\"275\"\u003e\n\u003cp\u003eShoot some hoops\u003c\/p\u003e\n\u003c\/td\u003e\n\u003c\/tr\u003e\n\u003ctr\u003e\n\u003ctd width=\"275\"\u003e\n\u003cp\u003eGet off the bus one stop early\u003c\/p\u003e\n\u003c\/td\u003e\n\u003c\/tr\u003e\n\u003ctr\u003e\n\u003ctd width=\"275\"\u003e\n\u003cp\u003eHula-hoop\u003c\/p\u003e\n\u003c\/td\u003e\n\u003c\/tr\u003e\n\u003ctr\u003e\n\u003ctd width=\"275\"\u003e\n\u003cp\u003eHave a family dance-off\u003c\/p\u003e\n\u003c\/td\u003e\n\u003c\/tr\u003e\n\u003ctr\u003e\n\u003ctd rowspan=\"8\" width=\"269\"\u003e\n\u003cp\u003e\u003cstrong\u003e15 minutes\u003c\/strong\u003e\u003c\/p\u003e\n\u003c\/td\u003e\n\u003ctd width=\"275\"\u003e\n\u003cp\u003eWalk around the block\u003c\/p\u003e\n\u003c\/td\u003e\n\u003c\/tr\u003e\n\u003ctr\u003e\n\u003ctd width=\"275\"\u003e\n\u003cp\u003eThrow a frisbee\u003c\/p\u003e\n\u003c\/td\u003e\n\u003c\/tr\u003e\n\u003ctr\u003e\n\u003ctd width=\"275\"\u003e\n\u003cp\u003ePlay hide'n'seek\u003c\/p\u003e\n\u003c\/td\u003e\n\u003c\/tr\u003e\n\u003ctr\u003e\n\u003ctd width=\"275\"\u003e\n\u003cp\u003eRake or sweep up leaves\u003c\/p\u003e\n\u003c\/td\u003e\n\u003c\/tr\u003e\n\u003ctr\u003e\n\u003ctd width=\"275\"\u003e\n\u003cp\u003eRunning races around outside of house\u003c\/p\u003e\n\u003c\/td\u003e\n\u003c\/tr\u003e\n\u003ctr\u003e\n\u003ctd width=\"275\"\u003e\n\u003cp\u003eGet off the bus two stops early\u003c\/p\u003e\n\u003c\/td\u003e\n\u003c\/tr\u003e\n\u003ctr\u003e\n\u003ctd width=\"275\"\u003e\n\u003cp\u003ePull weeds out of the garden\u003c\/p\u003e\n\u003c\/td\u003e\n\u003c\/tr\u003e\n\u003ctr\u003e\n\u003ctd width=\"275\"\u003e\n\u003cp\u003eWalk to work or school\u003c\/p\u003e\n\u003c\/td\u003e\n\u003c\/tr\u003e\n\u003ctr\u003e\n\u003ctd rowspan=\"8\" width=\"269\"\u003e\n\u003cp\u003e\u003cstrong\u003e30 minutes\u003c\/strong\u003e\u003c\/p\u003e\n\u003c\/td\u003e\n\u003ctd width=\"275\"\u003e\n\u003cp\u003eWash the car\u003c\/p\u003e\n\u003c\/td\u003e\n\u003c\/tr\u003e\n\u003ctr\u003e\n\u003ctd width=\"275\"\u003e\n\u003cp\u003eKick a ball\u003c\/p\u003e\n\u003c\/td\u003e\n\u003c\/tr\u003e\n\u003ctr\u003e\n\u003ctd width=\"275\"\u003e\n\u003cp\u003eWalk the dog\u003c\/p\u003e\n\u003c\/td\u003e\n\u003c\/tr\u003e\n\u003ctr\u003e\n\u003ctd width=\"275\"\u003e\n\u003cp\u003eRide a scooter or a bike\u003c\/p\u003e\n\u003c\/td\u003e\n\u003c\/tr\u003e\n\u003ctr\u003e\n\u003ctd width=\"275\"\u003e\n\u003cp\u003ePlay tag\u003c\/p\u003e\n\u003c\/td\u003e\n\u003c\/tr\u003e\n\u003ctr\u003e\n\u003ctd width=\"275\"\u003e\n\u003cp\u003eDance\u003c\/p\u003e\n\u003c\/td\u003e\n\u003c\/tr\u003e\n\u003ctr\u003e\n\u003ctd width=\"275\"\u003e\n\u003cp\u003eFly a kite\u003c\/p\u003e\n\u003c\/td\u003e\n\u003c\/tr\u003e\n\u003ctr\u003e\n\u003ctd width=\"275\"\u003e\n\u003cp\u003ePlay hopscotch\u003c\/p\u003e\n\u003c\/td\u003e\n\u003c\/tr\u003e\n\u003ctr\u003e\n\u003ctd rowspan=\"7\" width=\"269\"\u003e\n\u003cp\u003e\u003cstrong\u003e30+ minutes\u003c\/strong\u003e\u003c\/p\u003e\n\u003c\/td\u003e\n\u003ctd width=\"275\"\u003e\n\u003cp\u003eGo for a beach or bush walk\u003c\/p\u003e\n\u003c\/td\u003e\n\u003c\/tr\u003e\n\u003ctr\u003e\n\u003ctd width=\"275\"\u003e\n\u003cp\u003eVisit a playground or park\u003c\/p\u003e\n\u003c\/td\u003e\n\u003c\/tr\u003e\n\u003ctr\u003e\n\u003ctd width=\"275\"\u003e\n\u003cp\u003eGo for a bike ride\u003c\/p\u003e\n\u003c\/td\u003e\n\u003c\/tr\u003e\n\u003ctr\u003e\n\u003ctd width=\"275\"\u003e\n\u003cp\u003eTake a ball to the park\u003c\/p\u003e\n\u003c\/td\u003e\n\u003c\/tr\u003e\n\u003ctr\u003e\n\u003ctd width=\"275\"\u003e\n\u003cp\u003eGardening\u003c\/p\u003e\n\u003c\/td\u003e\n\u003c\/tr\u003e\n\u003ctr\u003e\n\u003ctd width=\"275\"\u003e\n\u003cp\u003ePlay kilikiti or cricket\u003c\/p\u003e\n\u003c\/td\u003e\n\u003c\/tr\u003e\n\u003ctr\u003e\n\u003ctd width=\"275\"\u003e\n\u003cp\u003eGo for a swim\u003c\/p\u003e\n\u003c\/td\u003e\n\u003c\/tr\u003e\n\u003c\/tbody\u003e\n\u003c\/table\u003e\n\u003cp\u003e \u003c\/p\u003e\n\u003ch4\u003eSit less, move more, feel good\u003c\/h4\u003e\n\u003cp\u003e\u003ca href=\"http:\/\/www.healthykids.org.nz\/move\" target=\"_blank\" title=\"Healthy Kids\" rel=\"noopener\"\u003ehealthykids.org.nz\/move\u003c\/a\u003e\u003c\/p\u003e\n\u003cp\u003e\u003cbr\u003e\u003c\/p\u003e","brand":"HealthEd","offers":[{"title":"Default Title","offer_id":44340192346340,"sku":"NPA168","price":0.0,"currency_code":"NZD","in_stock":true}],"thumbnail_url":"\/\/cdn.shopify.com\/s\/files\/1\/0102\/6916\/3582\/files\/9.0NPA168-HEBeMoreActiveinfographic_SEP24.jpg?v=1726463353"},{"product_id":"snack-ideas-for-pacific-toddlers-1-2-years-english-he2662","title":"Snack ideas for Pacific toddlers 1-2 years English HE2662","description":"\u003cp\u003eYou can start to offer your toddler snacks in between meals.\u003cbr\u003eThink of snacks as ‘mini meals’, with at least two food groups, to keep them full.\u003c\/p\u003e\n\u003cul\u003e\n\u003cli\u003eStuffed egg with grated carrot and cheese\u003c\/li\u003e\n\u003cli\u003eChicken with taro in coconut milk\u003c\/li\u003e\n\u003cli\u003eMashed pea and avocado on rice cake\u003c\/li\u003e\n\u003cli\u003eScrambled eggs with spinach and steamed carrot\u003c\/li\u003e\n\u003cli\u003ePancakes with yoghurt and grated apple\u003c\/li\u003e\n\u003cli\u003eCheesy grilled broccoli and cauliflower\u003c\/li\u003e\n\u003cli\u003ePeanut butter and banana on crispbread cracker\u003c\/li\u003e\n\u003cli\u003eTuna and mayo, on crackers with sliced orange\u003c\/li\u003e\n\u003cli\u003eEgg and beetroot wrap\u003c\/li\u003e\n\u003cli\u003eCrackers with hummus\u003c\/li\u003e\n\u003cli\u003eBanana topped with peanut butter and coconut\u003c\/li\u003e\n\u003cli\u003eYeast spread and cheese toastie with cucumber\u003c\/li\u003e\n\u003cli\u003eYoghurt with kiwifruit\u003c\/li\u003e\n\u003cli\u003eTuna and cucumber sandwich\u003c\/li\u003e\n\u003cli\u003eLow salt\/sugar baked bean grilled cheese toast\u003c\/li\u003e\n\u003cli\u003eCow’s milk with toast\u003cbr\u003e\n\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003cp\u003eYou can now offer whole fat cow’s milk (dark blue label) as a drink.\u003c\/p\u003e\n\u003c!----\u003e","brand":"HealthEd","offers":[{"title":"Default Title","offer_id":45318650855652,"sku":"HE2662","price":0.0,"currency_code":"NZD","in_stock":true}],"thumbnail_url":"\/\/cdn.shopify.com\/s\/files\/1\/0102\/6916\/3582\/files\/1.0HE2662SnackIdeasforPacificToddlers1-2YearsA4_English.jpg?v=1718775835"},{"product_id":"food-ideas-for-pacific-babies-10-12-months-english-he2661","title":"Food ideas for Pacific babies 10-12 months English HE2661","description":"\u003cp\u003eContinue to offer a range of different tastes and textures from what the family is eating, just cut it into small pieces.\u003c\/p\u003e\n\u003cul\u003e\n\u003cli\u003eFrench toast with peach and yoghurt\u003c\/li\u003e\n\u003cli\u003eSeafood and spinach soup with taro\u003c\/li\u003e\n\u003cli\u003eFish, taro leaves and green banana\u003c\/li\u003e\n\u003cli\u003eCoconut pineapple porridge\u003c\/li\u003e\n\u003cli\u003eChicken soup with taro\u003c\/li\u003e\n\u003cli\u003eGarlic chicken, coleslaw, chopped salad and coconut rice\u003c\/li\u003e\n\u003cli\u003eLow salt\/sugar baked beans on toast with avocado\u003c\/li\u003e\n\u003cli\u003eBeef mince chop suey with vegetables\u003c\/li\u003e\n\u003cli\u003eFish, mashed corn, palusami and green banana\u003c\/li\u003e\n\u003cli\u003eChicken curry with potatoes, broccoli and cauliflower heads\u003c\/li\u003e\n\u003cli\u003eTuna and lettuce sandwich with yoghurt\u003c\/li\u003e\n\u003cli\u003eRoast pork, carrot, mashed peas and green banana\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003cp\u003eOnly your baby knows how much food they need, so follow their fullness cues.\u003c\/p\u003e\n\u003c!----\u003e","brand":"HealthEd","offers":[{"title":"Default Title","offer_id":45318672974052,"sku":"HE2661","price":0.0,"currency_code":"NZD","in_stock":true}],"thumbnail_url":"\/\/cdn.shopify.com\/s\/files\/1\/0102\/6916\/3582\/files\/1.0HE2661FoodIdeasforPacificBabies10-12MonthsA4_English.jpg?v=1718776657"},{"product_id":"food-ideas-for-pacific-babies-8-10-months-english-he2660","title":"Food ideas for Pacific babies 8-10 months English HE2660","description":"\u003cp\u003eAlong with mashed and soft food, you can now start to offer slightly firmer finger foods as well as raw and finely chopped foods.\u003c\/p\u003e\n\u003cul\u003e\n\u003cli\u003ePork mince chow mein with mixed vegetables\u003c\/li\u003e\n\u003cli\u003eEgg, grated apple and potato\u003c\/li\u003e\n\u003cli\u003eTuna, mixed vegetables and rice\u003c\/li\u003e\n\u003cli\u003eEgg fried rice with mixed vegetables\u003c\/li\u003e\n\u003cli\u003eBread, grated cheese and thinly sliced tomato\u003c\/li\u003e\n\u003cli\u003ePorridge with peaches\u003c\/li\u003e\n\u003cli\u003eMince, pasta and vegetables\u003c\/li\u003e\n\u003cli\u003eBeef, cassava and mashed peas\u003c\/li\u003e\n\u003cli\u003eSua Fa’i banana and sago pudding\u003c\/li\u003e\n\u003cli\u003ePeanut butter and banana on crispbread cracker\u003c\/li\u003e\n\u003cli\u003eFish, chopped salad and green banana\u003c\/li\u003e\n\u003cli\u003ePeanut butter on toast with grated carrot\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003cp\u003eYou can now offer three meals per day, before breast milk or formula.\u003c\/p\u003e\n\u003c!----\u003e","brand":"HealthEd","offers":[{"title":"Default Title","offer_id":45322975314148,"sku":"HE2660","price":0.0,"currency_code":"NZD","in_stock":true}],"thumbnail_url":"\/\/cdn.shopify.com\/s\/files\/1\/0102\/6916\/3582\/files\/1.0HE2660FoodIdeasforPacificBabies8-10MonthsA4_English.jpg?v=1718849982"},{"product_id":"food-ideas-for-pacific-babies-around-6-months-english-he2658","title":"First food ideas for Pacific babies around 6 months English HE2658","description":"\u003cp\u003eStart with offering smooth, puréed food.\u003cbr\u003eStart with one meal a day, after breast milk or formula.\u003c\/p\u003e\n\u003cul\u003e\n\u003cli\u003ePorridge, yoghurt and peaches\u003c\/li\u003e\n\u003cli\u003eChicken, broccoli and potato\u003c\/li\u003e\n\u003cli\u003ePork with beetroot and potato\u003c\/li\u003e\n\u003cli\u003eBaby rice with puréed pineapple\u003c\/li\u003e\n\u003cli\u003eEggs, avocado and pumpkin\u003c\/li\u003e\n\u003cli\u003eChicken, spinach and taro\u003c\/li\u003e\n\u003cli\u003ewith puréed apple\u003c\/li\u003e\n\u003cli\u003eBeef and onion with pumpkin\u003c\/li\u003e\n\u003cli\u003eFish, peas and potato\u003c\/li\u003e\n\u003cli\u003ePrawn, spinach and kumara soup\u003c\/li\u003e\n\u003cli\u003ePork and apple with kumara\u003c\/li\u003e\n\u003cli\u003eBeef curry, green beans and kumara\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003cp\u003eMake cereal with breast milk or formula instead of cow’s milk until one year old.\u003c\/p\u003e\n\u003c!----\u003e","brand":"HealthEd","offers":[{"title":"Default Title","offer_id":45323137384676,"sku":"HE2658","price":0.0,"currency_code":"NZD","in_stock":true}],"thumbnail_url":"\/\/cdn.shopify.com\/s\/files\/1\/0102\/6916\/3582\/files\/1.0HE2658FirstFoodIdeasforPacificBabiesAround6MonthsA4_English.jpg?v=1718852594"},{"product_id":"colour-our-meals-with-veggies-english-he2694","title":"Colour our meals with veggies - English HE2694","description":"\u003ch2\u003eColour our meals with veggies\u003c\/h2\u003e\n\u003cul\u003e\n\u003cli\u003eGrilled fish, creamed spinach and vegetable chips\u003c\/li\u003e\n\u003cli\u003eEgg fried rice with mixed vegetables\u003c\/li\u003e\n\u003cli\u003eSeafood and vegetable soup with wholegrain bread\u003c\/li\u003e\n\u003cli\u003eFish with palusami, sweetcorn and green banana\u003c\/li\u003e\n\u003cli\u003ePork mince chow mein and colourful vegetables\u003c\/li\u003e\n\u003cli\u003eBeef chop suey with colourful vegetables\u003c\/li\u003e\n\u003cli\u003eChicken, corn and vegetable soup with cassava\u003c\/li\u003e\n\u003cli\u003eRoast pork, cabbage and mixed vegetables with roast cassava\u003c\/li\u003e\n\u003cli\u003eChicken, carrot and potato curry with broccoli, cauliflower and peas\u003c\/li\u003e\n\u003cli\u003eCorn and mussel fritters with chopped salad and cassava\u003cbr\u003e\u003cbr\u003e\n\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003c!----\u003e","brand":"HealthEd","offers":[{"title":"Default Title","offer_id":45341807280356,"sku":"HE2694","price":0.0,"currency_code":"NZD","in_stock":true}],"thumbnail_url":"\/\/cdn.shopify.com\/s\/files\/1\/0102\/6916\/3582\/files\/2.0HE2694ColourourmealswithveggiesA4_English.jpg?v=1719204666"},{"product_id":"colour-our-meals-with-veggies-samoan-he2695","title":"Ia falanulanua‘i lau kuka i fuala‘au - Colour our meals with veggies - Samoan HE2695","description":"\u003ch2 class=\"MsoNormal\"\u003eIa falanulanua'i lau kuka i fuala'au\u003c\/h2\u003e\n\u003cul\u003e\n\u003cli\u003eI’a tao tu'u i ai le spinach fa'a kulimi ma fuala'au aina falai\u003c\/li\u003e\n\u003cli\u003eAraisa falai ma fuamoa, ina’i i fuala'au tu'uapa\u003c\/li\u003e\n\u003cli\u003eFigota sami ma fuala'au aina fa'asupo ma le falaoa enaena\u003c\/li\u003e\n\u003cli\u003eI'a ma le palusami, saga saka, ina'i i fa'i saka\u003c\/li\u003e\n\u003cli\u003eSiaumeni pua'a ma fuala'au aina eseese\u003c\/li\u003e\n\u003cli\u003eSapasui fasi povi, tu'u Iiai fuala'au tu'uapa\u003c\/li\u003e\n\u003cli\u003eSupo moa, saga mafuala'au, ina'i i le fasi talo\u003c\/li\u003e\n\u003cli\u003eFasi pua'a tao (roast), ave i ai kapisi ma fuala'au tu'uapa, ina'i i le manioka falai\u003c\/li\u003e\n\u003cli\u003eKale moa ma pateta ina’i broccoli, cauliflower ma pi\u003c\/li\u003e\n\u003cli\u003eSaga ma maso ma salati fuala'au, ina'i i le saka manioka\u003cbr\u003e\u003cbr\u003e\n\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003c!----\u003e","brand":"HealthEd","offers":[{"title":"Default Title","offer_id":45341834707172,"sku":"HE2695","price":0.0,"currency_code":"NZD","in_stock":true}],"thumbnail_url":"\/\/cdn.shopify.com\/s\/files\/1\/0102\/6916\/3582\/files\/2.0HE2695ColourourmealswithveggiesA4_Samoan.jpg?v=1719206102"},{"product_id":"food-ideas-for-pacific-babies-6-8-months-english-he2659","title":"Food ideas for Pacific babies 6-8 months English HE2659","description":"\u003cp\u003eAfter 1-2 weeks of puréed foods, you can now start to offer soft 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