Kai Lelei - eat well Tongan HE2687
Simple messages, with pictures, about healthy eating. This resource was co-produced with the Pacific community and uses Pasifika design.
The full resource:
Ki he Pasifika, ko e mo‘ui lelei ho‘o ongo‘I malohi mo fehokotaki mo ho‘o famili.
Ko ha ngaahi tokoni ‘eni ‘e 6 ‘e lava ke tokoni atu k eke fafanga‘aki ‘ae mo‘ui lelei moe mo‘ui lotolu ho‘o mo‘ui pehee ki ho famili.
- Keep up your veggies and fruit/tauhi ho‘o vesitapolo moe fua‘i‘akau (fuluti)
Na‘e kamata keu tanaki atu ‘a e vesitapolo ‘aisi ki he toenga me‘akai (me‘atokoni) ho‘ataa ke ‘oange ki hoku sino ha lelei lahi ange.
- Aim to eat breakfast, lunch, and dinner to keep you satisfied/taumu‘a ke ke kai pongipongi, ho‘ataa moe efiafi ke ke fiemalie ai
He taimi ‘oku ou kai pongipongi ai ‘oku ou ma’u ha ivi lahi ange ki hoku ‘aho.
- Include water as your first choice for hydration/fakakau ‘ae vai ko ho‘o ‘uluaki fili ia ki he
‘Oku fili homau famili ke nau inu vai‘aki ha me‘atokoniu. ‘Oku malum o lelei ia ki he tokotaha kotoa pe.
- Learn and respond to your body’s hungry and full cues/Ako mo tali ‘a e fiekaia moe faka‘ilonga kakato ho sino
Kimu‘a pea u a‘u ki ha lau sekoni ‘oku ou fehu‘I kiate au pe oku ou ongo‘i fiu? Pe ‘oku ou kei fiekaia pe?
- Less ready-to-eat packaged foods and takeaways/fakasi‘isi‘i e me‘akai ‘osi fa‘o peketi pea moe fakatau me‘akai
Fa‘ahita‘u Momoko ko ‘eni ‘oku mau feime‘atokoni (kuki) pe ‘i ‘api, pea mau fakatokanga‘i ‘oku ‘ikai ke mau fa‘a puke.
- It’s easier to eat healthy when you plan your meals/‘oku faingofua ange ‘a e kai mo‘ui lelei kapau teke palani ho‘o me‘atokoni
Ka ‘i ai ha palani ma‘u me‘atokoni ‘i he uike pea ‘ave ‘a e toenga ki he ma‘u me‘atokoni ho‘ataa ‘oku hao ai ‘a e taimi moe pa‘anga homau famili.