Nutrition Goals for New Zealanders

Tu Tangata, Issue 6, 1 June 1982, Page 28

Nutrition Goals for New Zealanders

HAUORA/Health

Many of the eating habits of New Zealanders come from our rural past generous meals with plenty of meat, butter, and eggs; hearty morning and afternoon teas of scones, pikelets, or cakes. But how appropriate are these habits now, when most of us are city dwellers leading a much more sedentary life?

How appropriate, too, are these traditional eating patterns in the light of modern knowledge about food and health? The Nutrition Advisory Committee, a group of experts set up to advise the Minister of Health, have been looking at these questions and have come up with a set of nutritional goals for New Zealanders. In putting forward these guidelines for healthy eating, the committee recognises that we often choose our foods as much for social or cultural reasons as for nutritional ones.

1 Eat a variety of foods each day We need about 40 different nutrients, in different amounts, to stay healthy. Eating a variety of foods a balance of vegetables and fruit, meat, fish, dairy products, eggs, and cereals helps to ensure that you don’t get too much or too little of any particular nutrient. 2 Don’t eat more than you need Obesity is one of New Zealand’s main health problems. People who are overweight are more prone to high blood pressure and diabetes, among many other things. To avoid putting on weight, you need to match your energy (calorie) intake to your energy output. This may mean cutting down on the amount of food you eat, particularly the high energy foods; many of the other goals given here are related to this. If you take little exercise, however, you would be better to increase your energy output by being more active. If you are already overweight you will need to reduce your energy intake and increase your energy output with exercise. The causes of obesity are complex, but these steps are essential to its prevention and management. 3 Eat less sugary food (simple carbohydrates) and more starchy food (complex carbohydrates) Sugary foods have a very high energy content for their bulk, starchy foods (such as bread, cereals, and potatoes) a relatively lower one. So if you are trying to limit your energy intake, starchy

foods are a more sensible choice. Starchy foods are also digested and absorbed more slowly and therefore keep you from feeling hungry again for longer. They are also generally good sources of fibre, which is important, as noted in goal 7. Eating sugary foods, especially between meals, is also a cause of tooth decay. 4 Eat less fat, especially saturated fat Fats including vegetable fats and oils, as well as animal fats are high energy foods, so your intake should not be too high. By cutting down the amount of saturated fat (generally animal fat) that you eat, you will not only reduce your calorie intake but also help keep your blood cholesterol at a satisfactory level. 5 Eat less animal protein The typical New Zealand diet contains unnecessarily large amounts of animal protein, and this may not be ideal. Have smaller helpings of meat, cheese, and other dairy products and larger helpings of cereals (such as bread and rice) and legumes (dried beans and peas and lentils). Remember, however, that animal protein foods are an important source of nutrients such as iron, zinc, and vitamin 812B l2 6 Use less salt A high salt intake is thought to contribute to high blood pressure. So go easy on it at the table and in cooking. Don’t encourage infants and children to develop a taste for it by adding lots to their food. (The same applies to mono

sodium glutamate or “MSG”.) Make sure the salt you use is iodised, though, as iodine is necessary to prevent goitre. Without iodised salt the New Zealand diet contains too little iodine. 7 Increase the amount of dietary fibre in your diet by eating more cereals, fruits, and vegetables Although the importance of dietary fibre is still under investigation, there is good evidence that it is essential for the proper functioning of the digestive system. 8 Drink less alcohol Alcholic drinks are also high in energy. Although one or two drinks a day seem to do no harm to most adults, more than this will add a lot of calories to the diet. Heavy drinking is commonly associated with poor dietary habits, which may result in nutrient imbalance. Alcohol also increases the body’s requirements for many nutrients, and this may make the problem worse. More than a very small intake of alcohol during pregnancy may not be a healthy thing for the development of the baby. Some experts even recommend cutting alcohol out altogether during pregnancy. 9 Support the fluoridation of water supplies New Zealand’s water is naturally deficient in fluoride. If you live in an area where the water is not fluoridated, use fluoride tablets and fluoride toothpaste.

Guidelines for specific groups Eating well is particularly important in pregnancy and when breast feeding. Since any shortcomings in the diet are likely to become critical during this period, it is a good opportunity to look at existing eating habits and improve them if necessary. There is growing evidence that breast feeding benefits infants. Mothers who do not breast feed must have sound advice about substitute milks. Solid food should not be introduced before about 4 months and should not contain unnecessary sugar or salt, to prevent the baby developing a taste for them. Smokers are urged to give up; and young people are urged never to start smoking. Smoking is particularly hazardous during pregnancy as it impairs adequate nutrition of the unborn child, resulting in reduced growth and increased liability to ill health after birth.

So what does this mean to you? New Zealanders are lucky enough to have a great variety of delicious food to choose from. Many of us take advantage of this to eat a good varied diet which largely follows the guidelines given here. But some may find that a few small changes to their usual meals could mean a healthier diet for them and their families. Breakfast Surveys show that many New Zealanders now start the day with toast, breakfast cereal, fruit, and tea or coffee, rather than the traditional bacon and eggs. This trend is in line with the goals, which recommend that we eat more cereals and fibre, less protein and fatty foods. Of course, there is nothing wrong with a cooked breakfast, for those who enjoy it or who have higher energy needs.

Lunch The usual weekday lunch of sandwiches or filled rolls and some fruit is also in line with the goals. Soup, cold lean meat, chicken, hard boiled eggs, hamburgers, and pizzas are good choices too. Pies and fried foods are fine perhaps once or twice a week, but not every day. At business lunches, it is better to choose lean meat, fish, or chicken and salad, with fruit to follow, rather than fried foods and chips. For cooked lunches at home, dishes based on bread, pasta, potatoes, or rice and including some egg, meat, fish, or cheese are better than pastry of fried foods. Soup in winter and salads in summer are easy and ideal. Dinner The message for the main meal of the day is simple: take a smaller helping of meat and a larger one of potatoes, rice, pasta, or bread. As well, choose lean meat or fish or poultry, and plenty of vegetables.

For dessert, fruit or light gelatine or milk puddings are a better choice than pavlova or cheesecake. Crackers with a little cheese is a good alternative. At all meals, try not to add extra salt or sugar to your food. Snacks Between meals, fruit, sandwiches, plain crackers, with milk for children are ideal. They are better for the figure and the teeth than cakes, chocolate bars, and other sugary foods. Drinks Water, fruit juice (or milk drinks for children) are better value than sugary fizzy drinks. Cordials which are made up with sugar and water should be used in moderation only. Do not give diabetic drinks to children, except on medical advice. Alcoholic drinks are high in calories, so from a nutritional point of view as well the point of view of your general health you are best not to drink more than one or two a day. Hints for cooks The nutritional goals are good news for cooks. They don’t require big changes in menus. And the changes they do suggest are generally towards smaller, simpler, plainer meals. If you are a keen cook, though, don't despair. Try your hand at Chinese, Indian, or Middle Eastern food. Meals from these countries, which use little

meat and plenty of vegetables, rice, noodles, lentils, and so on, are well suited to our needs. Some specific hints: Grilling, baking, boiling, steaming, and roasting without added fat or oil are the recommended cooking methods. (Frying or roasting in fat can double the energy value of food.) If you like the taste of butter or oil, add a teaspoonful or two to food after cooking. There is no need to go to extremes and give things up completely. It is good to have fresh fruit rather than fruit stewed in lots of sugar but you can still put a sprinkling of sugar on the fruit salad. If your family like butter and cream, have them, but use them sparingly. Try using about half as much salt as usual in your cooking chances are no-one will even notice. If your family can get used to not having salt on the table, this is ideal. Don’t feel guilty if you don’t keep the tins full. Anyone looking for a snack will do very well on a sandwich or crackers. Try out some of the new low-fat dairy products milk, yoghurt, and cheeses on the market.

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