Healthy Eating

Healthy eating is the key ingredient for health. Every time we eat is an opportunity to nourish our bodies with good, local, natural Pacific foods.

Healthy eating, along with exercise are two of the most simple things you can to do help control and lower your blood pressure, cholesterol and body weight to reduce the risk of diabetes, heart disease and some cancers. Not only can healthy eating protect you from disease, healthy eating can have loads of benefits:

Kid Scales SPC

Help control your weight

Healthy foods are loaded with fibre and nutrients that help us feel satisfied and content to help prevent weight gain. Unhealthy foods like sugary drinks only have sugar- as sugary doesn't make us feel full its easy for us to over eat and gain weight.

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Give you a healthy glow

Eating plenty of fish, seafood, onions, garlic and fruits plus vegetables (especially organ ones like carrots, sweet potatoes, mangoes and pawpaws which are loaded with vitamin A) has been found to improve the health of your skin. Drinking plenty of water is also important.

the rock

Keep your immune system pumping

Eating a healthy, balanced diet will provide all the vitamians and minerals you need to keep you immunity strong and your health safe. Important nutrients for immunity include zinc and iron from meats, lentils and seafood plus vitamins A,C,E and all b-vitamins from fruits, vegetables and wholegrain foods.

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Boost your productivity

Your brain needs the right fuel to run at its best. Eating a balanced diet, with plenty of fresh fish for omega 3’s means keeps your brain working throughout the day. On the flip side, an unhealthy diet loaded with sugar, salt and unhealthy fats can reduce productivity as it leaves us feeling restless, lethargic and makes it difficult to concentrate.

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Put a smile on your dial

What you eats impacts on our hormones which influences how happy or sad we feel. A balanced diet, helps ensure a balanced mood and lasting energy levels. Not getting enough B vitamins, iron, omega-3 from fresh foods such as fish, nuts, fruits, vegetables can make feelings of lethargy and depression worse.

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Help you deal with stress

Our body responds to stress by releasing a hormone called cortisol. Cortisol has a lot of negative effects on our body such as raising our blood pressure, breaking down muscle, worsening depression, triggering weight gain, insomnia and reducing wound healing (especially dangerous for people with diabetes). Eating a healthy diet that's rich in vitamin C from fresh fruits and vegetables can help prevent big spikes in cortisol, will making sure you get enough protein each day from meats, fish, nuts and lentils can help reduce cortisol negative impacts on the body. Avoiding too much alcohol and making sure to get regular exercise can also help control stress and cortisol.


More Information

Wellness Challenge L Healthy Weight Smart Swaps L
Healthy Hyd L Alcohol L Salt



What should I be eating?

Healthy eating means eating the right balance and amount of health, energy and body-building foods.

Health Foods

Energy Foods

Body building foods

It also means keeping unhealthy foods such as fried and sugary food and drinks as treats rather than everyday foods.

Some easy guidelines for healthy eating include;

  • Eating two servings of fruit every day
  • Eating three servings of vegetables every day
  • Following the healthy plate model like Fiji's below

Healthy Plate Model