Food for Health – Tokelauan version

Food for Health – Tokelauan version

HE Code: 
HE9035
Language: 
Format: 
Leaflet A4 (online only)
Publication date: 
1 June 2008
Status: This resource is online only.
Key messages in Tokelauan 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.

Meakai mo te Ola Malolo

E manakomia ni itukaiga meakai kehekehe mo te tauhiga o to ola malolo.

  • Filifili ni meakai mo na aho takitahi mai na vaega e fa e tuhia i lalo.
  • Ko te kai o ni meakai taigole mai ni itukaiga meakai kehekehe e lahi, e fehoahoani ki te fakataunukuga o na manakoga o to tino mo na tulaga kehekehe tau meakai.

1. Fualakau e keli mai he fatoaga (vegetables) ma na fualakau kaina (fruit)

  • Ko na fualakau e keli mai he fatoaga (vegetables) ma na fualakau kaina (fruit) e lahi maua ai na itukaiga meakai tau vaitamini (vitamin), minelale (minerals) ma na meakai ukauka (fibre) e maua ai ma e tau heai ni gako i ei.
  • Ko na fualakau kaina (fruit) e kai mata ma ni fualakau e keli mai he fatoaga (vegetables) e lelei lahi oi takaikai i te va o na kaiga lahi o te aho.
  • Filifili na fualakau fatoaga ma na fualakau kaina i na taimi o te fuata ke taugofie ai te tau.
  • Fiafia ki te tomi o na fualakau fatoaga ma na fualakau kaina e fou ma e heai he hohi pe ni gako e fakaopoopo ki ei.
  • Nahe i lalo ifo o te fakalima ni au kaiga ki ni fualakau fatoaga ma ni fualakau kaina, i te aho.

2. Falaoa vela ma na meakai e fai mai na fatu o na lakau fai meakai (cereals) - e aofia ai na meakai e fai i na falaoa mata (pasta), alaiha ma ietahi fatu o na lakau fai meakai (grains).

  • Ko na falaoa vela ma na meakai e fai mai na fatu o na lakau fai meakai (cereals) e lahi maua ai na itukaiga meakai ko te meakai ukauka (fibre) ma na vaitamini (vitamins) ma na minelale (minerals).
  • Kai lahi ki na falaoa vela, na meakai e fai mai na fatu o na lakau fai meakai (cereals), na meakai e fai i na falaoa mata (pasta) ma na alaiha.
  • Ko na falaoa vela ma na meakai e fai i na fatu fualakau likiliki e taikole atu ni mea na fakaopoopo ki ei, e hili lele atu iena. Fakatakitakiga, wholegrain bread, brown rice, wholegrain noodles ma na oats.
  • Ko na falaoa vela ma na meakai e fai mai na fatu o na lakau fai meakai (cereals) e lelei oi takaikai i te va o na kaiga lahi o te aho, kae na he fakalahia na pata gakoa ma na meakai gakoa e tuku ki loto o te falaoa vela.
  • Na he taigole ifo o te fakaono ia taimi o te aho e fokotahi e kai ai koe ki ni falaoa vela ma na meakai e fai mai na fatu o na lakau fai meakai (cereals).

3. Huhu ma na meakai e fai i te huhu

  • Ko te huhu ma na meakai e fai i te huhu e aoga lahi ona e lahi maua ai na vaitamini (vitamins) ma na minelale (minerals), kae maihe lava te minelale ko te calcium.
  • Filifili na huhu ma na meakai e gaohia i te huhu e taigole te gako i ei ke kai pe ke fai ai na kuka.
  • Ko na huhu e taigole te gako i ei ma na yogurts e lelei lele ke kàtamutama ki ei ma e faigofie lele ke fakaaogà oi fai ai na kuka.
  • Na he taigole ifo o te fakalua ia taimi o te aho e fokotahi e kai ai koe ki ni huhu ma ni meakai e fai i te huhu.

4. Meakai kakano, meakai mai te tai, moa, fuamoa ma na meakai o te itukaiga o te pi (legumes)

  • Ko na meakai kakano e he lahi na gako, na meakai mai te tai, moa, fuamoa, pi loloa (beans) tunu ma kua mamago, fatu pi (peas) ma na fatu ona lakau e ve ko te pi e kai (lentils) e taua ona e maua lahi ai te polotini (protein), vaitamini (vitamins) ma na minelale (minerals) - kae maihe lava na minelale ko te iron ma te zinc.
  • Kai na meakai kakano e he lahi na gako, meakai mai te tai ma te moa aunoa ma ni hohi pe ni hohi e fai i te gako e fakaopoopo ki ei. Ko na pi loloa (beans) kua mamago, fatu pi (peas) ma na fatu o na lakau e ve ko te pi e kai (lentils) e taugofie ma e lelei ke hui ai na meakai kakano, meakai mai te tai ma te moa.
  • Taumafai ke kai tenei itukaiga meakai ma ni fualakau fou e keli mai he fatoaga (vegetables) e lahi maua ai te vaitamini C (vitamin C) - e ve ko te tomato, broccoli pe ko te pepa (peppers). E fehoahoani ke maua e to tino te minelale ko te iron.
  • Na he taigole ifo o te fakafokotahi te taimi o te aho e fokotahi e kai ai koe ki ni meakai kakano pe ni meakai e i te itukaiga o na meakai kakano.

Meakai kua uma te tapena ma na meakai kua afifi

  • Ko na meakai kua uma te tapena (processed) e mafai ke maualuga ai te gako, māhima ma te huka e fakaopoopo ki ei.
  • Taumafai ke kai fakatahi na meakai kua uma te tapena ma na meakai kua afifi ma ni halati fou pe ni fualakau e keli mai he fatoaga (vegetables).
  • Kikila ki na meakai kua uma te tapena e maualalo te gako, māhima ma te huka e fakaopoopo ki ei.
  • Faitau na fakamatalaga e tuhi i te mea e afifi ai na meakai. Fakatakitakiga, ko na kalama gako e lima e tutuha tena ma te hipuni ti gako e fokotahi.

Meakai vela e fakatau ma kave (takeaway foods)

  • Ko na meakai tau falaoa vela e fakatau ma kave e mafai ke he maua lahi te gako i ei, kae maihe lava kafai e lea koe ke fakaaoga he pata, hihi ma na meakai e tuku ki loto o te falaoa vela e he maua lahi te gako.
  • Kafai e fakatau na pateta tipitipi falai (chips)
    • ko na tipiga pateta fuaefa e he maua lahi te gako i ei
    • ko te vevela lahi o te tunuga o na meakai ko te he maua lahi foki ia o te gako i ei
    • lea ki te fakataukoloa ke na he fakaopoopoa ki ei ni mahima.
  • Fehili mo he ika tunu hunuhunu (grilled) i lo he ika na falai i he falaoa na palu ma te fuamoa ma te huhu (batter) – pe kavekehe te falaoa na palu ma te fuamoa ma te huhu (batter).
  • Ko na meakai vela e fakatau ma kave e fai i te alaiha pe ko te haimini (noodles) e lelei kae maihe lava kafai e iei lahi na fualakau e keli mai he fatoaga (vegetables).
  • Ke malie tau kai ki tau meakai na fakatau ma kave kae na he ke kai ho ki ei.

Meakai mo na tino kehekehe o te kaiga

  • Ko ietahi tino o te kaiga e kehekehe na meakai e tatau mo ki latou. E taua mo na tino uma ke kakai lelei.
  • Fakamautinoa ko na tino uma e maua e ki latou na itukaiga meakai kehekehe e latou manakomia.
  • Ko te kakai fakatahi e malie ai te kai.

Puipuiga o to ola malolo

  • Tautua na ke mama na mea e fai ai na meakai, laupapa tipitipi ma na fata.
  • Fafano o lima kafai ka tago ma kafai kua uma to tago ki he meakai.
  • Tunu fakavevela na meakai oi kai ai ma fakavevela fakalelei na meakai na totoe mai i he taimi kua teka.
  • Na he tukua ni meakai vela e ova atu i te lua itula i fafo o te aiha.
  • Tuku kehekehe na meakai mata ma na meakai vela i loto o te aiha.

Fiafia oi kai mo to ola malolo.

Fai ni au gaoioiga e he mama ma e he mamafa foki mo he taimi e he taigole ifo i te 30 minute i na aho uma (ko ienei gaoioiga e fakato ai tau manava)