With all the healthy eating information out there, it can be really confusing to know exactly what you should be eating to maintain good health! Well, we're coming to your rescue with a comprehensive list of what you should aim for each day - and we've got examples and lots of healthy eating resources, tips and recipes to help you!

  • At least 3 servings of non-starchy vegetables. 1 serving is what fits in your hand. For salad vegetables, it’s 2 cupped hands. Fresh, frozen or tinned are fine.
  • At least 2 servings of fruit. Serving size is about 1/3 of a can. Fresh, frozen or tinned are great.
  • About 6 servings of grains. A daily intake could be 2 pieces of toast for breakfast, a sandwich for lunch, crackers for afternoon tea and pasta for dinner. Choose wholemeal, wholegrain or brown varieties. Serving sizes: 1 cup of cooked rice, pasta and cereal, 1 slice of bread, 4 crackers.
  • 1-2 servings of meat or meat alternatives. A serving is about the size of your palm and the thickness of your finger. A serving of fish can be the size of your whole hand. Choose lean cuts. Nuts, beans, lentils and chickpeas are great alternative sources of protein.
  • 2 servings of dairy products. A serving is 1/2c milk, 1 pottle of yoghurt or 2 thin slices of cheese.
  • 8 glasses of water (water is the best, but tea and coffee count).
Find more resources on healthy eating here.

Healthy eating: What should I aim for each day?

More News Articles

~/getmedia/dc7bc2ba-7b4b-48f6-9342-2ebfc7760bef/Events8.png.aspx?width=5333&height=3000&ext=.png
Hamilton City Sports Awards 2019 nominees are in!

Hamilton City Sports Awards 2019 nominees are in!

18/10/2019

Hamilton nominees have been announced!

Click to read more

~/getmedia/d71be031-b3e1-49c9-975b-afd34770e3d2/Events9.png.aspx?width=5333&height=3000&ext=.png
The Lines Company Otorohanga District Sports Awards 2019 nominations are in!
~/getmedia/f80d2ef0-75aa-41ae-91ee-5cd042e656c3/72721873_2841472972531119_8736536080808935424_o.jpg.aspx?width=1875&height=1320&ext=.jpg
Nine projects to receive funding support through Sport NZ

Nine projects to receive funding support through Sport NZ's Young Women's Activation Fund

07/10/2019

Sport Waikato's This is ME® initiative is one of nine projects to receive funding support

Click to read more

~/getmedia/66ff6248-8b83-4dcb-9ac4-abaa46d49688/71484280_377880499822456_197044428001509376_n.jpg.aspx?width=480&height=341&ext=.jpg
OPINION: It’s time to ‘shake up’ our approach to youth sport in the Waikato

OPINION: It’s time to ‘shake up’ our approach to youth sport in the Waikato

26/09/2019

Let’s take a moment to talk about our kids and the role we as adult influencers of youth sport play in shaping our kids’ sporting experiences.

Click to read more

Working...