Eating and movement for health and wellbeing - HE1333

Aim to eat a variety of foods daily

Fill half your meals with vegetables

Fresh, frozen or canned – choose a mix of colours for different nutrients.

Choose whole grains like grainy bread or brown rice to boost fibre and support digestion.

Add legumes (beans, chickpeas, lentils) – they’re high in fibre and keep you full.

Include dairy such as low-fat milk, cheese, or yoghurt for calcium and protein.

Lower salt, sugar and saturated fat

Cook at home more often – homemade meals have less salt and sugar than packaged or takeaway foods.

Use heart-friendly cooking methods – trim fat off meat and use oil (for example, olive, canola) instead of butter.

Enjoy leftovers – they’re budget-friendly and quick to prepare. Aim to eat a variety of foods daily 

Swap added sugar – choose unsweetened options, try fruit, yoghurt, or a homemade smoothie.

Eating and drinking habits

Drink plenty of water – swap sugary drinks for tap water.

If drinking alcohol, keep it limited and aim for 2 alcohol-free days each week.

Sit down to eat and put screens away. This helps you focus and enjoy your food.

Try 1 to 2 meat-free nights each week – include eggs or legumes like beans, lentils, or tofu.

Choose nourishing snacks in between meals.

Tips for a more active life

Be active most days

Aim for at least 2½ hours of activity each week.

You can spread activity across the week in short bursts like housework, gardening or a short walk after dinner.

Boost your benefits

For extra health gains, add some vigorous activity like brisk walking, swimming, or team sports.

Strengthen your muscles

Try muscle-strengthening activities at least twice a week like lifting weights, push-ups and carrying groceries.

Move more, sit less – every day

Every bit counts!

• Any movement is better than none.
• Walk or cycle instead of driving, or park further away.
• Dance or play with your whānau.

Do activities you enjoy

• Be active with friends or whānau.
• Go for walks, play games, or gather kai together.

Break up sitting time

• Stand up and stretch every hour.
• Walk to talk to a colleague instead of messaging.

More information

For more information, see Healthy eating, active living - HE1518 – HealthEd

For easy, fast and affordable food ideas, visit Food ideas & tools | Healthy Kids

For fun ideas to keep your family active, visit Games | Healthy Kids