Food for Health – Niuean version

Food for Health – Niuean version

HE Code: 
HE9032
Language: 
Format: 
Leaflet A4 (online only)
Publication date: 
1 June 2008
Status: This resource is online only.
Key messages in Niuean about healthy food and nutrition. Includes sections on vegetables and fruit, breads and cereals, milk and milk products, meat, seafood, chicken, eggs and legumes, processed and pre-packaged foods, takeaways, and food safety. NOTE: This resource is under review and so it cannot be ordered.

Tau Mena Kai ma e Tino

Lata ia koe ke kai loga e tau mena kai kehekehe ke fakatumau aki e malolo he tino haau.

  • Fifili mai e tau mena kai he fa e veveheaga he tau mena kai ke kai he tau aho takitaha.
  • Ko e kai he tau mena kehekehe he tau aho takitaha pete he ikiiki ko e mena ke lagomatai aki a koe ke moua he tino e tau huhua kehekehe tuga he manako e tino ki ai.

1. Tau Mena Kai Keli mo e Tau Fualakau

  • Tau mena kai keli mo e tau fualakau ke moua mai e tau huhua tuga e vitamins, minerals mo e tau fibres ti nakai tokoluga foki e tau gako.
  • Tau fualakau mata mo e falu mena kai keli ko e tau fakato kai homo.
  • Fifili e tau fualakau mo e tau kai keli he vaha mafua ke fakatokolalo e tau totogi.
  • Fiafia ke kai e tau fualakau tau mai la ia mo e tau kai keli ka e nakai la fio aki ha huhua mo e ha mena gako.
  • Liga lata ke kai e koe, lima e fuafuaaga kai fualakau mo e kai keli he taha e aho.

2. Tau Falaoa mo e tau Kai Higoa ko e Cereals (saito fano fakalataha mo e pasta, laisi mo e falu tega saito)

  • Tau falaoa mo e tai saito, ko e tau mena kai huhua mitaki a ia ke lata mo e tau hokohoko he tino (fibres) pihia foki ke moua ai falu huhua tuga e vitamins mo e minerals.
  • Makona foki ka kai he tau falaoa, tau saito, pasta mo e laisi.
  • Mitaki lahi e tau falaoa mo e tau kai pogipogi ne nakai huhui lahi, tuga e falaoa tega saito, alaisi kula, nutolo tega saito mo e tau kai saito.
  • Tau falaoa mo e tau saito he falu magaaho ko e tau kai fakatokai homo ti ua fakamamafa lahi ke kai e tau mena gako ne vali aki e tau mena kai mo e fakauho aki foki e tau mena kai.
  • Mitaki ke kai lagaono e tau kai fai falaoa mo e fai saito i ai he taha e aho.

3. Huhu mo e Tau Mena Kai Taute Aki e Huhu

  • Ko e huhu mo e tau kai ne taute aki e huhu ko e tau mena aoga lahi e tau huhua fai vitamins mo e fai minerals, mua atu ke he mena ne higoa ko e calcium, lata mo e tau nifo mo e tau polohui‐atua.
  • Fifili e tau huhua huhu mo e tau koloa huhu kua fakatote po ke tokolalo e gako ke kai mo e i loto he kaitunu.
  • Ko e tau huhu kua fakatote po ke tokolalo e gako mo e tau (mena kai ko e) yoghurts, ko e tau mena kai fakatōfiakai aoga lahi ti mukamuka foki ke fakaaoga ka kaitunu.
  • Kai liga lata ke lagaua e tau mena kai taute aki e huhu mo e huhu he taha e aho.

4. Tau Valapovi, Tau Mena Tahi, Tau Moa, Tau Fufuamoa mo e Tau Legumes (Tau Fagapine Kehekehe)

  • Tau mena kai umiti feko, tau mena kai tahi, tau moa, tau fufuamoa, tau fuapine tunu kua fakamagomago, tau pine tega veliveli mo e tau tega akau ne higoa ko e tau lentils, taha faga pine, ko e tau mena aoga lahi e tau huhua tuga e protein, vitamins mo e minerals ‐ mua atu ke he iron mo e zinc ke moua he toto haau.
  • Kai e tau vala mena umiti feko, tau mena kai tahi mo e tau moa ne nakai ha i ai ha gako po ke fakamoho aki e gako falai mena kai.
  • Tau pine magomago, tau pine fuaveliveli mo e tau faga pine kehekehe ko e tau mena mitaki oti mo e laukauka e tau totogi ka nakai fakaaoga e tau mena umiti, tau mena tahi mo e tau moa foki.
  • Lali ke kai falu he tau mena kai nei fio aki e tau kai keli mo e tau laukou tau mai he maala po ke fakatau ne tokoluga e vitamin C ka moua mai ai ‐ tau mena tuga e tau tomato, broccoli po ke tau fuaakau peppers. Ko e tau mena kai nei ke lagomatai aki a koe ke moua e huhua ko e iron ke he tino haau.
  • Liga lata ia koe ke kai taha e kapiniu mena umiti po ke ha mena umiti tahi he taha e aho.

Tau Mena Kai Taute Tuai (processed) mo e Tau Mena Kai Fafao Tuai

  • Ko e tau mena kai taute tuai, liga tokoluga lahi e gako, masima mo e suka lafilafi.
  • Lali ke kai e tau mena kai taute tuai mo e tau mena kai fafao tuai fiofio aki e tau laukou salad mo e tau kai keli (pateta, simala etc).
  • Kumi e tau kai fafao tuai ne tokolalo e gako, masima mo e suka lafilafi.
  • Totou e tau fakamailoga ne tau aki po ke pili ai. Fakamaama aki, 5g he gako ne toka ai po ke suka teitei ni ke taha e sipunuti.

Tau Kai Fakatau ke uta ki Kaina kua Moho

  • Tau falaoa tao ti fakafua fakahako liga tokolalo foki e gako mua atu ka ole a koe ke he fua falaoa ne ai vali aki e mena ne tokoluga e gako, siisi po ke mena ne fakauho aki a loto ne ai tokoluga e gako (e.g. tuga e pizza, burgers tau mena gako ne fakauho aki).
  • Ka fakatau e tau sipi
    • tau pateta ne vala lalahi nakai lahi e gako ne hufia ai
    • ka vela lahi e tau mena ne tunu aki ti nakai lahi e gako ne mamiti ki loto
    • talaage ki ai ke ua fakamasima.
  • Ole ke he vala ika tunu noa ai tunu aki e falaoa mata – po ke utakehe e falaoa mata.
  • Tau mena kai uta ki kaina tuga e laisi po ke tau noodles ko e tau mena mitaki lahi a ia he loga e tau laukou i ai mo e tau mena kai keli.
  • Kai mo e fiafia e tau kai uta ki kaina ka e mua atu ni e tau mena ne tunu ne koe i kaina.

Tau Mena Kai Kehekehe ma e tau Tagata he Magafaoa

  • Kehekehe e tau manako kai he falu tagata he magafaoa. Ka ko e mena mitaki lahi ke fiafia e tau tagata oti ke he tau mena kai.
  • Kikite fakamitaki ke igatia oti e tau tagata he magafaoa mo e tau mena kai kehekehe kua lata ke kai ke moua e malolo.
  • Ko e kai auloa he magafaoa ko e taha puhala a ia ke fakamanui aki e folo he tau mena kai.

Mau mo e Meea e tau Mena Kai

  • Leveki ke meea tumau e tau mena taute kai tuga e lapa fakatoka hele mena kai, mo e fuga mena holoholo mo e taute kai.
  • Holoholo e tau lima haau to taute e tau mena kai ti pihia foki ka oti e kai mo e taute mena kai.
  • Tunu e tau mena kai ke moho to kai, ti ka liu ke fakamafana e vala ne toe ke kai foki, ti fakamafana ke vela.
  • Ua toka e tau mena kua moho he poko ne vela he la po ke mafana lahi ke leva ke ua e tula.
  • Toka kehekehe e tau mena kai moho mo e tau mena kai mata he filisa.

Fiafia ke kai ke moua e malolo

Taute 30 e minute faofao tino latalata he tau aho takitaha (ka lahi ti faguhē a koe)