Caffeine

Caffeine occurs naturally in foods such as coffee, tea and cocoa and has a long history of use as a mild stimulant. In small doses, it can make you feel more alert, awake, clear-minded and able to concentrate. In large doses, it can make you feel anxious, affect your heart rate and cause runny poos (diarrhoea) and difficulty sleeping.

Carbohydrates

Carbohydrates (carbs) are your body's main source of fuel. You need them to keep your energy levels up and keep your brain alert. It is important to have some carbohydrates with each meal.

Drinking enough fluids

Your body is about 60% water. It needs water for digesting and absorbing food, removing waste and controlling your internal temperature. When you feel thirsty, you are already dehydrated. This page contains tips to help you stay hydrated.

Eating and drinking when you are unwell

If you are unwell with an infection, it is important to drink plenty of fluids and eat well. This helps your body fight the infection and recover faster. Read the following tips about staying hydrated and eating well.

Eating well for good health

Choosing healthy and nutritious foods has many health benefits, including improved bone and muscle strength, higher energy levels and better mood and sleep. It can also help to reduce your risk of health conditions such as heart disease, stroke, dementia and some cancers.

Eating well for healthy bones

Eating well can help you build strong bones from an early age and keep them strong throughout your life. Find out how you can best support good bone health.

Eating well for mood and wellbeing

What you eat affects your physical health, but it also affects your mental health. Eating some foods can improve your mood and wellbeing. Other foods can have a negative impact on how you feel.

Eating well for older people

It is important you eat well as you get older. This ensures you are getting the nutrients you need and that you maintain a healthy weight.

Eating well to prevent vitamin B12 deficiency

It is important to get enough Vitamin B12 in your diet to help keep your body's nerve and blood cells healthy.

Fats

Our bodies need fat, just as they need protein and carbohydrates. This page explains the difference between healthy fats and unhealthy fats, and suggests ways to help you choose healthier options.

Fibre and fluid for healthy bowels

Fibre and fluids keep your bowels regular and healthy and help prevent constipation. Find out how to get more fibre into your diet.

Food intolerance

Many people think they are allergic to a food when, in fact, they have an intolerance to the food. A food intolerance is an unpleasant reaction to a food, but the reaction does not involve your immune system.

Getting your daily vitamin D

We need vitamin D for strong bones and muscles and for general health. It helps your body take in enough calcium from the food you eat.

Healthy ways to lose weight

Changing what and how you eat, along with being more active, managing your stress and getting enough sleep can help you lose weight. If you make small changes that you can live with, you are more likely to lose weight and keep it off. Try some of the following suggestions.

How to overcome a poor appetite

If you are recovering from illness, have just left hospital or have lost your appetite, there may be days when you do not feel like eating. The tips on this page may help you to eat more.

How to read food labels

If you buy packaged foods, learning how to read and understand food labels can help you make healthier choices. Follow these tips when you are shopping to choose which brand or variety to buy.

Low-fibre diet

Fibre is the part of vegetables, fruit and grains that you do not digest. A low-fibre diet is made up of low-fibre foods that you can easily digest and absorb. This means less poo passes through your large bowel (colon).

Mediterranean way of eating

The Mediterranean way of eating is based on traditional foods eaten in countries around the Mediterranean Sea.

Plant-based eating

Plant-based eating focuses on filling your plate with minimally processed plant foods. Plant-based eating does not always mean avoiding all animal products. Some people eat mostly plants but occasionally include dairy, eggs, fish, seafood, chicken or meat.

Popular diets review

We have reviewed 8 popular diets to make sense of some of the different dietary approaches out there.

Potassium-rich foods

Potassium is a mineral that is found in many foods. You need potassium for your heart, kidneys, liver, muscles and nerves to function. Getting enough potassium can help maintain healthy blood pressure levels and lower your risk of heart disease and stroke.

Protein

Protein is an important nutrient for the growth and repair of your body at all stages of life. This page contains information about the various sources of protein to help you meet your daily protein needs.

Quick easy meals

Find suggestions for nutritious, inexpensive meals that are quick and easy to prepare.

Shopping and cooking for one

Shopping for one can be a challenge. The following tips may make shopping easier and may also save you money. They may be especially helpful if you are older or you need to conserve your energy.

Snacking for adults

Snacks can help curb your hunger and provide an energy boost between meals. But it is important to remember that snacks are not meals, and some snacks are healthier than others. Here are some tips on how to snack well.

Support for food costs

There are many reasons why people find themselves in financial difficulty and need emergency help. If your bills have suddenly risen, it can become harder to buy the food you and your whānau need. Here are some options.

Sugar

A little sugar is okay, but many of us are have much more than we need. On average, adults in Aotearoa New Zealand have twice the recommended amount each day. This page explains how to reduce your sugar intake.

Tips to gain weight

If you are underweight, or are losing weight without trying to, you may need to eat more fat and sugar. These are good sources of energy (calories) and can help you gain weight.

Salt

A small amount of salt is important for good health because the sodium it contains controls many of your bodily functions. But too much salt is bad for you. This page has tips to help you reduce your salt intake.

Healthy weight BMI calculator

Working out your body mass index (BMI) is one way to find out if you are a healthy weight. For your tamariki, it is a way to find out if they are a healthy weight for their height and age.
BMI is unable to measure how healthy you or your tamariki are.