Developing healthy eating patterns takes time. It’s about understanding the general principles and then applying them to suit your circumstances. Make what you eat count. It’s about getting a balance of nutrients and variety over a day and a week. Understanding the general principles means you can be flexible and make decisions to suit your situation.
These films show general principles, for expert personal help please see a NZ registered dietitian.
Here is a guide using your meal plate.
Building a healthy plate with carbohydrates, protein and aplenty of vegetables and some fruit and dairy.
You want to get a nice steady supply of energy from your food. Don’t forget breakfast.
Carbohydrates (or “carbs”) are your body’s main fuel. So you should have some at every meal to give you energy.
Have plenty of variety of types and colours, that’s key.
Have plenty of variety and types including fish, meat and legumes.
It’s a good source of calcium and protein.
It’s good to eat a variety of fruit.
Stay hydrated throughout the day – water is great. Stay away from sugary drinks.
If you’re going to have snacks, make them healthy!
Develop healthy eating patterns. Eat healthy, balanced meals. Don’t focus on just one meal. And get some exercise!
Hear a message from Dr Robyn Toomath.
Here are some sample ideas as meals.
For additional information about the sample meals please click here
How to use the plate as a guide.
Information for people with diabetes or prediabetes click here
A Refract Group Production
Producer / Script writing – Margaret Miles
DoP assist – Louise Fisher
Teleprompt – Reuben Fietje
Editor – Nadim Malvat
Make up artist – Olga Gill
Photography – Nicola Topping
Graphic design – Paul Dashwood, Paola Dashwood
Dietitians – Kristen White, Nicky McCarthy
Consumer Panel – Terry Ehau, Nick Russell, Pamela Reading-Windle, Jane Williams, Rick Mann, Ralf Klis, Serena Driver, Aggie Rossa, Jacob Cwik, Madelize Bekker
Production support - Lot23 Studio, Mondays Wholefood catering, nest-direct, Christiana Thomson
Diabetes New Zealand – Chris Baty, Joe Asghar and the team at National Office
Pub Charity – Graeme Ambler, Martin Cheer
Dr Robyn Toomath
Dr Kirsten Coppell, Kiri Sharp
Refract Group Limited
NZ Society for the Study of Diabetes – Dr Jeremy Krebs, Dr Kirsten Coppell, Dr Helen Snell, Shelley Mitchell