PREPARE food the healthy way 

• Cut down on fat
  replace butter with a lower-fat spread and use cooking spray for greasing and sautéing. Keep quantity down and trim fat from meat before cooking.
• Max out on vegetables
  with meals, as snacks and to bulk out savoury dishes.
• Cook wisely
  bake, dry-fry, grill, steam, boil or microwave rather than fry or deep fry.
• Go easy on salt
  and make sure it's iodised.
• Get into beans, otherwise known as legumes
  lentils, chickpeas or other dried beans are tasty, nutritious and cheap!

SLOW down and enjoy the experience

• Sit at a table to eat
  eat slowly and enjoy every mouthful. Allow your body time to decide if it's full by waiting 20 minutes before going for seconds.
• Go for quality not quantity
  small amounts of delicious food can be so satisfying. Make only what you need, use a small plate and quickly put away any leftovers. Remember, little servings for little people, larger servings for adults or more active people.
• Follow the healthy plate model
  half plate vegetables (other than potatoes or kumara), quarter plate meat (or meat alternative) and quarter plate starchy foods.