Kiwi Doc's Top 11 Tips for Eating Better – Simple Swaps for a Healthier You!
2025-06-09
NZ Herald
Want to eat healthier but feel overwhelmed? As a doctor here in Aotearoa New Zealand, I know it's all about small, sustainable changes. Forget drastic diets – let's build habits that actually stick. Here are 11 science-backed tips, tailored for a Kiwi lifestyle, to help you nourish your body and feel fantastic.
Why Small Changes Matter
We've all been there: starting a new diet with the best intentions, only to crash and burn within a few weeks. The problem? Big changes are hard to maintain. Our brains resist disruption to established routines. Instead, focus on adding one small positive change at a time. Once that feels natural, add another. It's a gradual process, but it’s far more effective for long-term success.
11 Doctor-Approved Tips for Healthier Eating
- Hydrate Like a Kiwi: Water is your best friend! Aim for at least 8 glasses a day. Keep a bottle handy and sip throughout the day.
- Plate Power: Use a smaller plate. It's a simple trick to visually reduce portion sizes.
- Veggie First: Before you even think about the main course, fill half your plate with vegetables. Colourful veggies are packed with vitamins and fibre.
- Swap the Sugary Drinks: Ditch the fizzy drinks and juices. They're loaded with sugar and empty calories. Water, herbal tea, or sparkling water with a squeeze of lemon are great alternatives.
- Embrace the Mighty Oats: Start your day with a bowl of oats. They're a fantastic source of fibre and keep you feeling full for longer.
- Lean Protein is Key: Include lean protein in every meal – fish, chicken, beans, lentils, or tofu.
- Healthy Fats Matter: Don't be afraid of healthy fats! Avocados, nuts, seeds, and olive oil are all great choices.
- Read Those Labels: Get savvy about food labels. Pay attention to serving sizes, sugar content, and hidden ingredients.
- Plan Your Meals: A little planning goes a long way. Take some time each week to plan your meals and snacks.
- Cook at Home More Often: Eating out can be convenient, but it's often less healthy. Cooking at home gives you more control over ingredients.
- Don’t Deprive Yourself: Allow yourself occasional treats! Completely restricting your favourite foods will only lead to cravings and overeating. Enjoy a small indulgence now and then, guilt-free.
Making it a Lifestyle
Remember, this isn’t about perfection; it’s about progress. Be kind to yourself, celebrate your successes, and don’t get discouraged by setbacks. Focus on creating a sustainable, enjoyable way of eating that you can maintain for the long haul. Kia kaha – stay strong and healthy!
