Eating and Activity Guidelines Statements for New Zealand Adults

The Ministry of Health recently published the ‘Eating and Activity Guidelines for New Zealand Adults’ (aged 19-64 years) to support the work of health practitioners and others who provide nutrition and physical activity advice.

Making good choices about what and how much you eat and drink and being physically active are important for good health. Being a healthy weight helps you to stay active and well and reduce your risk of developing type 2 diabetes, heart disease and some cancers.

The guidelines provide statements on Eating and Activity:

Eating Statements:

  • Enjoy a variety of nutritious foods every day; plenty of vegetables and fruit, grain foods, some milk and milk products that are low and reduced fat, legumes, nuts, seeds, fish and other seafood, eggs, poultry and/or red meat with the fat removed.
  • Choose and/or prepare foods and drinks; with unsaturated fats, low in salt, little or no sugar and mostly whole and less processed.
  • Make plain water your first choice over other drinks.
  • If you drink alcohol, keep your intake low. Stop drinking alcohol if you could be pregnant, are pregnant or are trying to get pregnant.
  • Buy or gather, prepare, cook and store food in ways that keep it safe to eat.

Activity Statements:

  • Sit less, move more! Break up long periods of sitting.
  • Do at least 2 1/2 hours of moderate or 1 1/4 hours of vigorous physical activity spread throughout the week.
  • For extra health benefits, aim for 5 hours of moderate or 2 1/2 hours of vigorous physical activity spread throughout the week.
  • Do muscle strengthening activities on at least two days each week.
  • Doing some physical activity is better than doing none.