Food for Health – te reo Māori version

Food for Health – te reo Māori version

HE Code: 
HE9029
Language: 
Format: 
Leaflet A4 (online only)
Publication date: 
1 December 2009
Status: This resource is online only.
Key messages in te reo Māori 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 it cannot be ordered.

Kai Pai Mō te Hauora

Me whiwhi tonu koe ki te maha o ngā momo kai e pai ana mō tō hauora.

  • Me kōwhiri e koe ko ngā mea mai i ngā momo kai e whā e whai ake nei, hei kai māu ia rā.
  • Mā tō kai i te iti o te maha noa atu o ngā momo kai rerekē, e whāngai ai koe i tō tinana ki te whānuitanga o ngā kai pai hei oranga mōu.

1. Ngā hua whenua me ngā hua rākau

  • He kai pai ngā hua whenua me ngā hua rākau mō ngā huaora, ngā manawa whenua me ngā kaka tipu, ā, he iti hoki te hinu kei roto i ēnei kai.
  • He pai ngā hua rākau me ētahi hua whenua hei kai kinikini.
  • Me kōwhiri ngā huawhenua me ngā huarākau e tipu ana i te wā tau e tika ana mō rātou, kia ngāwari ai te utu.
  • E rongo i te reka o ngā huawhenua me ngā huarākau mata kāore i kīnaki ki te ranu me te hinu.
  • Kainga kia 5 tohanga neke atu rānei o te huawhenua me te huarākau i ia rā.

2. Ngā Parāoa me ngā Pata Kai (ka uru atu ngā parāoa rimurapa, raihi me ētahi atu pata)

  • He pai ngā parāoa me ngā pata kai hei whāngai i a koe ki ngā kaka tipu, ngā huaora me ngā manawa whenua.
  • Ka hia kai ana koe, kāinga ko ngā parāoa, te pata kai, te parāoa rimurapa me te raihi.
  • Ko ngā parāoa me ngā pata kāore i tino tukatuka ngā mea pai rawa, hei tauira, ngā parāoa kākano pata, te raihi parāone, ngā kihu parāoa kākano pata me ngā ōti.
  • He tino pai ngā parāoa me ngā pata kai hei kai kinikini, ēngari kia ngāwari te kai i ngā whakaranu hinuhinu me ngā whakakīkī he hinu kei roto.
  • Me kai koe kia kaua e taka iho i te ono o ngā tohanga parāoa me ngā pata kai ia rā.

3. Miraka me ngā Hua Miraka

  • He kai pai te miraka me ngā hua miraka hei whāngai i a koe ki ngā huaora me ngā manawa whenua, ā, ko te konupūmā (calcium) tētahi o ngā tino mea o ēnei kai.
  • Kōwhiria ngā miraka me ngā hua miraka ngako-iti hei kai, hei tao kai hoki.
  • He tino pai ngā miraka me ngā miraka tepe ngako-iti hei kai paramanawa, ā, he māmā te whakamahi hei tao kai.
  • Me kai koe i te iti rawa o te e rua o ngā tohanga miraka me ngā hua miraka ia rā.

4. Mīti, Kaimoana, Heihei, Hēki, Huapī me ngā Pīni

  • He kai pai te mīti pūioio, ngā kaimoana, te heihei, te hēki, ngā pītau pīni maroke he mea tao, ngā pī me ngā lentils hei whāngai i a koe ki te pūmua, te huaora, te manawa whenua - ā, ko te rino me te konutea ngā mea nui o ēnei.
  • Me kai koe i ngā mīti pūoioi, ngā kaimoana me ngā heihei kāore he hinu, he kīnaki hinu rānei kei roto.
  • He ngāwari kē atu te utu o ngā kai pērā i ngā pīni maroke, ngā pī me ngā lentils, i tēra mō ngā mīti, ngā kaimoana me ngā heihei.
  • Me mea koe ki te kai i ēnei momo kai i te taha o ngā hua whenua mata he rahi te huaora C kei roto - pērā i te tōmato, te broccoli, ngā pepa rānei.
  • Me kai kia kaua e taka iho i te kotahi tohanga mīti, tētahi atu momo kai whakakapi rānei ia rā.

Ngā Kai he mea Āta Mahi me ngā Kai Tākai

  • Tērā e nui pea te ngako, te tote me te huka tāpiri i roto i ngā kai tukatuka.
  • Me mea koe ki te toha kai he mea āta mahi, he kai he mea tākai rānei i te taha o tētahi manga mata, ētahi hua whenua mata rānei.
  • Kimihia ngā kai takai he iti ake te ngako, te tote me te huka tāpiri.
  • Kōrerohia te tapanga. Hei tauira, 5g hinu, 5g huka rānei = e tata ana tēnei ki te tīpūne te rahi.

Ngā Kai Kawe

  • Ko ngā kai he parāoa tōna tumu, tērā he iti iho te hinu kei roto, ā, ka āhei koe ki te tono atu mō ngā kīnaki, te tīhi, te whakaranu rānei he iti te hinu (hei tauira, i runga i ngā parehe, ngā pizza me ngā burger).
  • Mehemea ka hoko kotakota rīwai koe
    • he iti iho te rahi o te hinu ka uru atu ki ngā rīwai he mātotoru ngā kotakota
    • mehemea ka wera ake te āhua o te tao i ngā kotakota rīwai, kāti ka iti iho te hinu ka uru atu ki roto
    • kauaka e tono atu mō ētahi atu tote tāpiri
  • Tonoa te ika tunutunu, kaua te ika i te paraōa piri – tangohia te parāoa piri rānei.
  • He pai ngā kai kawe he mea mahi i roto raihi, i roto kihu parāoa rānei, ā, he tino pai mehemea he rahi ngā hua whenua kei roto.
  • Me reka ki a koe te kai i ngā kai kawe, ēngari me waiho hei kai ia wā noa iho.

Ngā Kai mō ia Mema o te Whānau

  • He rerekē ngā hiahiatanga o ētahi mema o te whānau. He mea nui tonu kia pai ngā kai o te katoa.
  • Me āta mea koe kia whiwhi ngā mema katoa o te whānau ki ngā momo kai e tika ana ki a rātau.
  • Mā te kai tahi e tino pai rawa atu ai te āhua o ngā kai.

Ngā Mahi Tiaki Kai

  • Me tiaki tonu koe i ō taputapu kai, ō papa tapahi kai me ō tēpu kia noho mā i ngā wā katoa.
  • Me horoi koe i ō ringaringa i mua, i muri hoki i tō romiromi kai.
  • Me tao koe i ō kai kia wera tonu, ā, me āta whakawera anō ngā toenga kai i mua i te wā ka kāinga e koe.
  • Kauaka e waiho ngā kai he mea tao, ki waho o te pouaka mātao mō te wā neke atu i te rua haora.
  • Me wehewehe e koe ngā kai he mea tao mai i ngā kai torouka, i roto i tō pouaka mātao.

Me reka ki a koe o kai, ā, me rekareka to kai hei tiaki i to hauora.

Kia āhua kaha tonu te kori tinana mō te toru tekau meneti, neke atu rānei, ia rā, ia rā. (Ko te tikanga, ki te āhua kaha te kori, ka tūngāngā te tangata!)