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Healthy Eating Essentials

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Healthy Eating Essentials

At a marae visit, Levi, Zoe and Mei are helping plan kai for a busy day. Use the information below to solve their nutrition challenges. There is no single perfect menu: think about variety, balance, and practical choices.

Kai for the Day

A balanced way of eating includes a variety of vegetables and fruit, grain foods (preferably wholegrain or high-fibre), and protein foods such as beans, eggs, fish, chicken, nuts or seeds. Milk, yoghurt and cheese—or suitable alternatives—can provide calcium. Water is a good everyday drink. Food provides energy and nutrients that support body functions and activity. Needs vary with age, activity, culture and health; no one food makes a meal healthy or unhealthy on its own.

Choose and Explain

Use the kai information above for Questions 1–4.

1.Which plate is the most varied choice for lunch?

White bread and a soft drink
Wholegrain bread, egg, lettuce and tomato, an apple, and water
A large serving of chips by itself
Yoghurt and lollies

2.Levi says, “Only meat provides protein.” Give two plant-based foods from the information that can also provide protein.

3.Zoe is choosing a drink to have regularly with lunch. Which is the best everyday choice, and why?

4.Mei is active all afternoon. Name one way a varied lunch can help her body during the day.

Read the Label

The group compares two snack packets. Nutrition information is per 100 g. Ingredients are listed from greatest to least amount.

Snack A: oat and fruit bar Energy: 1,600 kJ Sugars: 18 g Sodium: 120 mg Ingredients: oats, dried fruit, honey, oil

Snack B: savoury crackers Energy: 1,850 kJ Sugars: 3 g Sodium: 620 mg Ingredients: wheat flour, vegetable oil, salt, herbs

5.Which snack has more energy per 100 g? Include the energy value in your answer.

6.Which snack has less sodium per 100 g? Include the sodium value.

7.Snack A has more sugars, while Snack B has more sodium. What is one useful thing to remember when comparing these snacks?

Make a Balanced Kai Plan

The group needs ideas for a filling afternoon meal. Use variety and practical choices rather than aiming for a perfect menu.

8.Write a lunch idea containing at least three different food types from the kai information. Identify the types you included.

9.The only drink available for the group is water, and the only snack is a bag of unsalted nuts. Suggest one way to make the snack more varied if extra kai becomes available.

10.A visitor avoids dairy. Name one food or drink alternative that could help provide calcium, and one thing they should check on its label.