Across all life stages it is important to eat well and keep active. Good nutrition and an active lifestyle are closely associated with improved quality of life and protection from chronic diseases.
Dietary recommendations or guidelines are developed by the Government to promote and encourage good health and wellbeing for the population, through the best diet and lifestyle choices. They are based on the latest scientific evidence and expert opinion on food and health.
'By following the dietary patterns recommended in the Guidelines, we will get enough of the nutrients essential for good health and also help reduce our risk of chronic health problems such as heart disease, 2型糖尿病, 一些癌症和肥胖症.' Eatforhealth.政府.au
通常, recommendations are aimed at generally healthy people and those with common conditions such as being overweight.
达到并维持健康的体重, be physically active and choose amounts of nutritious food and drinks to meet your energy needs.
Children and adolescents should eat sufficient nutritious foods to grow and develop normally. They should be physically active every day and their growth should be checked regularly.
Older people should eat nutritious foods and keep physically active to help maintain muscle strength and a healthy weight.
Enjoy a wide variety of nutritious foods from these five groups every day:
- Plenty of vegetables, including different types and colours, and legumes/beans
- 谷物(谷物)的食物, mostly wholegrain and/or high cereal fibre varieties, 如面包, 谷物, 大米, 意大利面, 面条, 玉米粥, 蒸粗麦粉, 燕麦, 奎奴亚藜和大麦
- Lean meats and poultry, fish, eggs, tofu, nuts and seeds, and legumes/beans
- 牛奶, 酸奶, 奶酪和/或它们的替代品, mostly reduced fat (reduced fat milks are not suitable for children under the age of 2 years)
Limit intake of foods containing saturated fat, added salt, 添加糖s and alcohol
- Limit intake of foods high in saturated fat such as many biscuits, 蛋糕, 糕点, 馅饼, 加工肉类, 商业汉堡, 披萨, 油炸食品, 薯片, 薯片和其他可口小吃
- Replace high fat foods which contain predominantly saturated fats such as butter, 奶油, 烹饪人造黄油, coconut and palm oil with foods which contain predominantly polyunsaturated and monounsaturated fats such as oils, 传播, 坚果酱/果酱和牛油果
- Low fat diets are not suitable for children under the age of 2 years
- Limit intake of foods and drinks containing added salt
- Read labels to choose lower sodium options among similar foods
- Do not add salt to foods in cooking or at the table
- Limit intake of foods and drinks containing 添加糖s such as confectionary, 加糖的软饮料和饮料, 果汁饮料, 维他命水, 能量和运动饮料
- If you choose to drink alcohol, limit intake. 孕妇专用, 计划怀孕或哺乳, not drinking alcohol is the safest option
Encourage, support and promote breastfeeding
Care for your food; prepare and store it safely
New Zealand Eating and Activity Guidelines (eating statements)
Enjoy a variety of nutritious foods every day including:
- grain foods, mostly whole grain and those naturally high in fibre
- some milk and milk products, mostly low and reduced fat
- some legumes nuts, seeds, fish and other seafood, eggs, poultry (eg, chicken)
- with unsaturated fats (canola, olive, 大米 bran or vegetable oil, or margarine)
- instead of saturated fats (butter, 奶油, lard, dripping, coconut oil)
- that are low in salt (sodium); if using salt, choose iodised salt
- that are mostly 'whole' and less processed.
Make plain water your first choice over other drinks.
To reflect how we eat, guidelines focus on food groups rather than single nutrients.
'The advice focuses on dietary patterns that promote health and wellbeing rather than recommending that you eat – or completely avoid – specific foods.' Eatforhealth.政府.au
When sugar is consumed as part of nutritious foods, such as flavoured 酸奶s or some breakfast 谷物, these items can contribute to your overall nutrient intake.
总能量或热量高的食物, 添加糖, salt and fat with little other nutrition are called occasional, 随意或额外的食物. These are treats such as chocolate, sweets, hamburgers or ice-奶油. They are not necessarily required to meet nutritional needs, but can add enjoyment to eating. We need to be mindful about the amount of these occasional foods we consume, 以及他们的份量, 为了避免体重增加.
- Ministry of Health (2015) Eating and Activity Guidelines for New Zealand Adults, Wellington.
- National Health and Medical Research Council (2013) Australian Dietary Guidelines. Canberra: National Health and Medical Research Council.