Eggs contain 11 different vitamins and minerals!


Some breakfast foods

can be more like breakfast candy than cereal with more than 40% sugar! Choose options such as weetbix, porridge, and wholegrain toast


Sausages are a high fat meat option

with some having around 9 1/2 tsp fat in 2 sausages! Look for sausages with less than 10g of fat per 100g

Sweet chilli sauce can be 2/3 sugar

and tomato sauce can be 1/3 sugar. Go easy on sauces and try flavouring foods with herbs and spices instead

Only 1/3 of young people in New Zealand are reportely eating 5+ a day.

Achieve this by buying fruit and vegetables in season to keep costs down

Children are more likely to eat fruit when it is cut up

Try chopping up fruit and vegetables for a snack in school lunch boxes.

1/4 of New Zealand children get most of their energy

from drinks that have high sugar and energy and no nutritional value. Choose low fat milk or water instead!

Berries are packed full of vitamin C

to make the immune system strong and taste great eaten frozen as a snack!

Substitute half the amount of butter or oil

in baking for pureed canned peaches, mashed bananas or pureed apples

Avoid drinking coffee or tea within an hour of eating

a meal as the tannins can inhibit the absorption of iron from food.


Fizzy drinks can have around 20tsp of sugar per can!

Choose milk, water, flavour water with lemon and lime, or make a fruit smoothie with low fat milk

Fish is brain food!

Fish is filled with essential fatty acids called omega 3. This helps your brain to send messages around your body and work harder!

Apples do help keep the doctor away!

They are packed full of vitamin C which helps the body to to fight infections, and heal cuts and wounds


Sports drinks don't make you run faster

They are designed for elite athletes who are recovering from intense training and during competitions. Sports drinks contain around 14tsp of sugar per bottle so water is the best choice for after exercise!


An egg a day is ok!

Research shows that eggs do not increase our blood cholesterol, it’s the saturated fats in our food that do this. So unless you have high cholesterol, an egg a day is ok!

Carrots really do help you see better in the dark!

Carrots are an excellent source of Vitamin A (retinol) which has many important functions in the body. Vitamin A helps to keep our eyes healthy so that we can see better in the dark!

Drinking "8 glasses of water a day" is only a rough guide.

Every day we lose water through sweating, going to the toilet and breathing, so the amount we lose can change every day. It is important to replace the water we lose to stay hydrated. Check the colour of your urine as an indication: Dark yellow or orange indicates you need more water while pale urine means you are on track!

Adults need to push play for 30 minutes per day

but children need 60 minutes of activity per day. Get huffing and puffing by biking, running, jumping and playing to keep you fit and healthy!

Eating frozen and canned fruit and vegetables

are excellent options alongside fresh! Just watch out for the syrup (sugar) and salt levels in the canned fruit, but otherwise go bananas!

There are lots of ways to be active without having to pay a cent!

Go bush walking or running, scootering, skateboarding, biking, walking the dog or playing games with your family

Egg shell colour depends on the breed of the hen

and the colour of the yolk is determined by what she eats!


To slow the tears when cutting onions

chill the onion then cut into the top leaving the root until last


Peaches, cherries, apricots, almonds and plums

all belong to the rose family

Nuts are very nutritious on their own

- you don’t need to purcahse special 'activated' nuts

Dried figs are packed full of calcium


Eating breakfast every day boosts your energy levels

and provides your body and brain with fuel to keep you going throughout the day!

Food labels on packets of food

list ingredients in order of quantity from highest to lowest. If sugar is listed as one of the first 3 ingredients it is likely that the product is high in sugar

Sugar can be 'hidden' in lots of foods

Read the ingredient list to look out for other names of sugar e.g. sucrose, glucose, lactose, fructose, sorbitol, mannitol, corn syrup, honey, maltose, dried fruit, malt extract, molasses and golden syrup

Try choosing breakfast foods with more than 5g of fibre per 100g

to help keep you fuller for longer and aid in digestion

Having eggs for breakfast provides protein

which helps to keep you fuller for longer. Try poached, scrambled, hard-boiled, or fritatta


30 Food Facts

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