Healthy Eating is for Life

Photo by Naomi Ibuki

For health and long term wellbeing, much research on healthy eating shows its best if we:

• reduce fat
• increase fibre
• eat fruits and vegetables

This means finding foods:

• low in saturated fat
• high in fibre vegetables, fruits, legumes (also known as beans)
• with little or no sugar


Eating the most natural foods such as lots of fruits and vegetables as well as legumes is the way to go.

Does it all sound too hard? No – your health is important, you (and your loved ones) are worth looking after, and here’s a healthy food table to help you. Sample menus are also handy. You’ll find recipes at the links on the left.

There are so many recipes using vegetables and fruits. So many different ways to cook them – stir-fry, steam, roast, grill, boil or BBQ and so many ways to enjoy them. Here’re some healthy eating tips for kids and teenagers, and some suggestions for students strapped for cash. You might also want to look at these books.

To live a life that includes healthy eating, can be a challenge. Set some goals!

Here're some tips on eating out and what to eat when you're on the move. For information about the amount to eat, including how much protein, carbohydrates, and fat, go to portions. Here're some tips on eating for one, and food safety.

In the media recently there has been information about transfat and recommendations are to avoid foods containing transfat. Trans fats are food in deep fried fast foods and processed foods made with margarine or shortening. These are created by a process called ‘hydrogenation’ used by food manufacturers. This process keeps vegetable oil stable and it converts liquid oils into solid fats, so that foods, such as cakes and pastries, have the right consistency.

Labels may have the word ‘hydrogenated’ or ‘fractionated’ which is the term used for trans fat. You’ll typically find these terms on the labels of biscuits, cakes, pastries. Try to find a non-hydrogenated table spread and use good oils, such as olive oil, sunflower, or nut oils.

Reading packet labels is very important as Marion Nestle points out in her book on supermarket shopping. Signs in the aisles may say healthy food, but healthy may mean that the food item has some nuts or fruit in it regardless of the fact that it may contain more sugar and more fat than a regular chocolate bar.Healthy eating becomes a challenge when there are many different ideas on what that means!

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