Mums, dads, kids, aunties, poppas - whoever’s at your table, healthy eating is for everyone.
Good nutrition matters at every stage of life - and the earlier it starts, the better! Childhood is a time of rapid growth and brain development: kids need all the nutrients they can get. But so do parents, caregivers, and even moody teenagers. Everyone in the whanau should be getting a steady supply of vitamins and minerals every day to support their brain health, immune function, energy levels, and more.
But busy lifestyles can mean that there’s little time for purchasing and preparing three nutritious meals a day. Picky eaters aren’t always hungry for broccoli (but will happily devour an ice cream). Also, the cost of fresh produce has risen substantially in recent years, which can make it tempting to grab cheap treats over fresh fruit and veg.
So, how can you keep your family happy and healthy without spending all your spare time in the kitchen and all your spare cash on food?
Here’s our quick nutritional guide to healthy eating, New Zealand!
What a Healthy Diet Looks Like
While there’s no one-size-fits-all approach, the best diet for family health is one that includes a variety of macronutrients (carbs, proteins, fats) and micronutrients (vitamins, minerals, and antioxidants). Here’s what the NZ Nutrition Foundation recommends:
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Vegetables (5-6 servings): Fibre, vitamins, and antioxidants. Include a range of colours, like leafy greens, capsicum, zucchini, and carrots. Picky eaters? Try Goli Supergreens Gummies: they contain more vitamin A than 62 brussel sprouts, more B1 than 62 cups of spinach, and more iron than 8 cups of broccoli!
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Fruits (2+ servings): Essential vitamins, minerals, and antioxidants. Think kiwifruit, berries, and citrus. Or give your family’s antioxidant intake an extra boost with Comvita Propolis Herbal Elixir - a rich source of potent flavonoids to support the body’s cells against oxidative stress.
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Whole grains (6 servings): Energy, fibre, and key micronutrients. Opt for brown bread, rice, legumes, oats, and root vegetables like kumara. Wholegrains are also a great source of B vitamins, so if somebody’s missing out, top them up with Sanderson Mega B FX.
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Protein (2.5 servings): Muscle and tissue repair. Choose lean meats, eggs, legumes, nuts, seeds, and fish. Or get creative with Vital Plant Protein powder: a delicious dairy-free and lactose-free protein powder that’s great for smoothies, baking, desserts, and more!
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Healthy fats: For healthy skin, hair, nails, and brain function. Go for avocados, nuts, seeds, and fatty fish like salmon and sardines. But for the most concentrated (and convenient!) source of Omega 3, pop a fish oil supplement like GO Healthy GO Fish Oil 1-A-Day + Vit D3 or Ethical Nutrients High Strength Omega-3 liquid.
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Micronutrients (vitamins, minerals, and antioxidants) For supporting immune function, metabolism, hormone production, and overall growth. Choose brightly coloured fruits and vegetables, shellfish, organ meats, nuts, and seeds. And to make sure everyone’s getting their daily dose of nutrients, keep a bottle of Sanderson 1-A-Day Mega Multivitamins within easy reach. Suitable for both men and women, this comprehensive formula provides a wide range of vitamins, minerals, and antioxidants to support everyday well-being. And kids won’t need any convincing to enjoy a yummy Good Vitamin Co. Kids Good Multi soft-chew every day! (you might even need to hide them!)
Tips to make healthy eating easy
Plan ahead
When you know what's on the menu and what’s in the cupboard, you’ll be less likely to make impulse purchases (like takeaways on the way home!). Make a monthly or fortnightly trip to a large supermarket and stock up on staples like rice, pasta, dried beans, canned fish, and frozen vegetables. Then stick to the plan!
Grab what’s in season
Seasonal fruit and veg are generally cheaper, fresher, and more nutritious. Check out local markets or orchards - you might get better prices than the supermarket. Community fruit and veg stands are also a great way to share backyard produce with your neighbours.
Have a meat-free night
Choose one night a week to have a vegetarian meal. Lentils, chickpeas, and beans are cheap when bought in bulk, and they’re delicious in a casserole or curry. The kids won’t even notice they’re not eating meat!
Fill up on fibre
Dietary fibre helps keep tummies full, which means fewer snacks or midnight pantry raids. Fibre also supports healthy bowel function, which is important at every age! Choose wholegrain options like brown rice, whole wheat pasta, and brown bread over the white refined stuff.
Be patient with picky eaters
Nearly all kids go through a phase in which they refuse to eat what’s on their plate - especially if it’s “healthy”. Try to pique their interest (and appetite) for different foods by getting them involved with the cooking and preparation process, and telling them why each ingredient is good for them.
Make fakeaways
Swap the Friday night takeaway for a homemade ‘fakeaway’! Get the family involved in making pizzas using naan bread, cheese, your choice of protein, and plenty of veggies. Make homemade burgers with lean mince, wholemeal buns, cheese, gherkins, and tomatoes. Even the Kiwi classic fish ‘n chips can be healthier (and cheaper!) by baking crumbed fish in the oven and using spuds to make crispy chips.
It’s okay to cheat
Even with the best intentions, no diet is perfect. That’s where nutritional supplements can help bridge the gaps caused by missed meals, picky eating, or the occasional treat. A quality multivitamin can support family health by supplying the vitamins, minerals, and antioxidants everyone needs each day. And there are loads to choose from! One great option is Lifestream Super Greens + Probiotics. This great-tasting superfood powder contains 40+ plant-based wholefood greens including spirulina, wheatgrass and barley grass, along with minerals and immune-supporting herbs including elderberry and olive leaf. It even has prebiotics and probiotics for supporting gut function and Vitamin C-rich acerola for antioxidant protection. Just add to smoothies and juices for a potent, ready-in-seconds boost of goodness!
For a simple way to keep your family’s nutrition on track, visit Bargain Chemist. From gummies and chewables to powders and capsules, you’ll find multivitamins for every age and stage - making it easier to fill the gaps when life throws your diet off balance.
Always read the label and use as directed. If symptoms persist see your healthcare professional