New Zealand Food and Nutrition Guidelines

 

 The New Zealand Food and Nutrition Guideline Statements, including physical activity

The New Zealand Food and Nutrition Guideline Statements for healthy children and young people are the key recommendations to ensure optimal growth and prevent nutritional deficiencies, obesity and diet-related chronic diseases.

The guideline statements are as follows.

1.       Eat a variety of foods from each of the four major food groups each day:

·       vegetables and fruit, including different colours and textures

·   breads and cereals, increasing wholegrain products as children increase in age

·   milk and milk products or suitable alternatives, preferably reduced or low-fat options

·   lean meat, poultry, fish, shellfish, eggs, legumes, nuts and seeds.*

2.       Eat enough for activity, growth and to maintain a healthy body size.

·       Eat regularly over the day, that is, have breakfast, lunch and dinner, and include in- between snacks for young children or if hungry.

3.       Prepare foods or choose pre-prepared foods, snacks and drinks that are:

·       low in fat, especially saturated fat

·   low in sugar, especially added sugar

·   low in salt (if using salt, use iodised salt).

4.      Drink plenty of water during the day. Include reduced or low-fat milk every day.

·      Limit drinks such as fruit juice, cordial, fruit drink, fizzy drinks (including diet drinks), sports drinks and sports water.

·   Energy drinks or energy shots are not recommended for children or young people.

·   Do not give children less than 13 years of age coffee or tea. If young people (13 years and older) choose to drink coffee or tea, limit to one to two cups per day.

5.       Alcohol is not recommended for children or young people.

6.       Eat meals with family or whānau as often as possible.

7.       Encourage children and young people to be involved in shopping, growing and cooking family meals.

8.       Purchase, prepare, cook and store food in ways to ensure food safety.

9.       Be physically active.

·       Take part in regular physical activity, aiming for 60 minutes or more of moderate to vigorous activity each day.

·   Spend less than two hours a day (out of school time) in front of television, computers and gaming consoles.

·   Be active in as many ways as possible, for example, through play, cultural activities, dance, sport and recreation, jobs and going from place to place.

·   Be active with friends and whānau, at home, school, and in your community.

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