Skip to main content
  • Corporate
    • Corporate
    • Adviser
    • Join AIA
    • Get Advice
    • Home Loans
    • Make a Claim
    • About AIA
    • Contact Us
    • MyAIA
  • Search
  • Home
  • Life & Disability
    • Life Insurance
    • Trauma Insurance
    • Total Permanent Disablement Insurance
    • Income Protection Insurance
    • Business & Rural Insurance
  • Health Insurance
    • Private Health
    • Cancer Care
  • Starter Plans
    • AIA Starter Plans
    • Why choose Starter
    • AIA Vitality Starter
    • Manage my plan
  • Help & Support
    • Contact AIA
    • Claims
    • FAQs and Forms
    • My AIA
    • Get advice
    • Earning Airpoints Dollars™
    • Investment Products
    • Policy and Enhancement Information
    • All our locations
    • Vulnerable Customers Support
    • COVID-19 Support
    • Complaints - AIA
  • AIA Vitality
    • What is AIA Vitality
    • Our Partners & Rewards
    • Apple Watch Benefit
    • Content Hub
    • Already a member? Login
  • Content Hub
    • Move Well
    • Think Well
    • Eat Well
    • Plan Well
    • Better Lives with AIA Vitality
  • Get Advice
  • Make a claim
  • Home Loans
  • MyAIA
Menu
  • Corporate
  • Adviser
  • Join AIA
  • Get Advice
  • Home Loans
  • Make a Claim
  • About AIA
  • Contact Us
  • MyAIA
AIA New Zealand AIA New Zealand
  • Life & Disability
    AIA Living

    Life & Disability

    The most important things in your life are your family, your lifestyle and your future. This is what life, trauma and disability insurance are there to protect.

    For Individuals

    For Business

    • Life Insurance

      Protects your loved ones’ future if you're diagnosed with a terminal illness or die.

    • Trauma Insurance

      Supports you and your family while you or your child navigate a serious illness or injury.

    • Total Permanent Disablement Insurance

      Secures your future if a serious illness or injury leaves you permanently disabled.

    • Income Protection Insurance

      Safeguards your ability to earn if you’re unable to work due to illness or injury.

    • Business & Rural Insurance

      Protection for new and existing business owners if a key person becomes seriously ill, is injured, or dies.

  • Health Insurance
    AIA Health

    Health Insurance

    Having good health is invaluable. Remove the worry around unexpected medical bills, focus on the right treatment when and where you need it, and start your recovery sooner.

    • Private Health

      Takes care of your medical expenses for a range of health conditions and provides faster medical care that suits your needs.

    • Cancer Care

      Specialised health insurance that helps cover costs for cancer diagnosis, treatment, and recovery.

  • Starter Plans

    AIA Starter Plans

    Simple plans you can buy online today

    • AIA Starter Plans

      Simple plans you can buy online today

    • Why choose Starter

      Learn more about our Starter Plan insurance cover and AIA Vitality Starter

    • AIA Vitality Starter

      Entry level membership automatically included with all AIA Starter Plans.

    • Manage my plan

      Helpful tips on how best to manage your AIA Starter Plan

  • Help & Support

    Help & Support

    We strive to assist you for all your inquiries with high touch customer service.

    Contact AIA
    • Contact AIA

      We strive to assist you for all your inquiries with high touch customer service.

    • Claims

      Get help with making a claim.

    • FAQs and Forms

      Updating policies, moving house, changing names... our FAQs section has all the answers and forms.

    • My AIA

      Previously called MySovereign - our customer portal

    • Get advice

      If you're interested in talking to an insurance expert, we can put you in touch with an adviser in your area.

    • Earning Airpoints Dollars™

      You can earn Airpoints Dollars™ with AIA New Zealand. Find out more.

    • Investment Products

      The latest Sovereign investment performance information, as well as a list of closed and terminated investment products.

    • Policy and Enhancement Information

      Policy and enhancement information for policy holders of current and closed AIA and Sovereign policies.

    • All our locations

      Details of all our office locations across New Zealand

    • Vulnerable Customers Support

      A list of some of the services available in New Zealand that offer support, information and help.

    • COVID-19 Support

      Supporting our customers through Covid-19

    • Complaints - AIA

      If you have a complaint, we’ll do our best to resolve the situation.

  • AIA Vitality

    AIA Vitality

    AIA Vitality encourages and supports you to live a healthier life, while giving you access to great rewards along the way.

    • What is AIA Vitality

      AIA Vitality’s approach can take you on a journey to better health

    • Our Partners & Rewards

      Learn more about the amazing partners and rewards you'll have access to with AIA Vitality

    • Apple Watch Benefit

      Earn an Apple Watch Series 7 by reaching your weekly physical activity targets

    • Content Hub

      Your go to for science-backed, health and wellbeing inspiration and advice.

    • Already a member? Login

      Check your AIA Vitality points status and get access to the tools you need to help improve your health

  • Content Hub

    Content Hub

    Our Content Hub is brought to you by AIA Vitality, the science-backed program that helps you learn more about your health, offers ways to improve it and motivates you with rewards along the way.

    • Move Well

      Finding your further when it comes to exercise and fitness.

    • Think Well

      Tools and information to help cultivate a healthy frame of mind.

    • Eat Well

      Caring for your body with food that makes you feel good.

    • Plan Well

      Planning for tomorrow matters, because a good tomorrow starts today.

    • Better Lives with AIA Vitality

      Real stories about how AIA Vitality has changed lives and why small steps matter.

  • Search
  • Contact Us
    • Chat with us

      Available Mon-Fri, 8am to 6pm

    • Call Us

      0800 500 108 on Mon-Fri, 8am to 6pm

    • Send us a message

      via our online contact form

    • Talk to an adviser

      Get free expert insurance advice

    • Log in to MyAIA

      (Previously called MySovereign)

Eat Well
Prev
Contact Us
Talk to an Adviser
Back to Top
  • {{title}}

    {{label}}
  • Healthier choices you can make at brunch

    AIA Vitality NZ - 3 min read

    19 January 2019

    We’re a nation fuelled by weekend brunches. But could we be making smarter menu choices? We share the best brunch switches we can make to put our health first.

    Healthier choices you can make at brunch

    Brunch. The marker of a Saturday well spent. And with Kiwis not afraid to spend $15 (or more) on their weekly smashed avo toast, it's a tradition we've become heavily invested in. But, listen up, because that house deposit isn't the only thing your favourite mid-morning meal could be costing you.

    Currently, four non-communicable diseases - respiratory disease, diabetes, cancer and cardiovascular disease - are responsible for over 90 per cent of deaths in New Zealand. And an unhealthy diet as well as other controllable lifestyle behaviours like not getting enough exercise, poor nutrition, smoking, and drinking more than we should can play a pivotal role in all four conditions.

    So, while we've got nothing against the humble bircher bowl or (slightly more pretentious) 63C egg, brunch can still be a good place to start if you're looking to make one small change to benefit your health. Here are some simple switches to make indulgent menu options a little more healthful.

    Make your #onechange

    Walk to your chosen brunch spot this weekend.

    Sugar for a slow-release

    Ask your waiter for the low-down on how sweet dishes are prepared. While your classic pancakes and Belgian waffles might need striking off the list, plenty of places are experimenting with heart healthy ingredients like buckwheat, oatmeal and wholegrains in their hotcakes. Top them with fresh berries - hold the syrup - and you'll get a natural sugar hit, plus an antioxidant boost at the same time.

    Carbs for cruciferous veggies

    Instead of your go-to potato rosti, opt for the likes of cauliflower fritters for a healthier base with a similar texture. Or see if you can switch out sourdough for a medley of charred cruciferous greens, like bok choy and collards. Alternatively, you could keep things fresh with kale and watercress. As well as being packed full of vitamins, there's also some evidence that suggests these kinds of veggies reduce the risk of lung cancer.

    Red meat for meat-free

    What is brunch without bacon? Well, just ask the vegetarians and pescatarians.

    Both red and processed meat (which includes meat that's been cured, smoked or salted, as well as those with added preservatives) have been linked to bowel cancer and diabetes. Whereas fish and greens - with their catalogue of antioxidants - are thought to reduce the risk of cancer in digestive areas, such as the mouth and stomach.

    So, next time you're tossing up between the bacon, salmon or wilted spinach eggs benny, choose wisely.

    Pork for the right pork

    And look, if you absolutely can't say no to some sweet, sweet pork, at least make sure you choose a healthier format. Steer clear of sausages - especially chorizo - and say no to the maple-coated bacon chunks. Also avoid any pulled pork that's been cooked over a charcoal grill. Instead, limit yourself to two rashers of straight up grilled bacon (with the fat trimmed). Or even better, take a peek at the lunch menu, and see if you could sub in a slice of slow-roasted pork tenderloin.

    Transport for trekking

    Choosing a brunch spot somewhere a little out of the way (but still within walking distance) is a good way to make sure your body doesn't go into a post-feed slump. In fact, a gentle stroll after a meal has been proven to improve digestion and regulate blood sugar levels. Plus, it'll ease at least some of the guilt if you haven't quite managed to resist those ricotta hot cakes with hot caramel sauce.


    By AIA Vitality NZ
    AIA Vitality Staff writer

    AIA Vitality is a personalised, health and wellbeing program that supports you every day to make healthier lifestyle choices. Visit aiavitality.co.nz

    FOLLOW


    Disclaimer:
    The information in this article is general information only and is not intended as financial, medical, health, nutritional, tax or other advice. It does not take into account any individual’s personal situation or needs. You should consider obtaining professional advice from a financial adviser and/or tax specialist, or medical or health practitioner, in relation to your own circumstances and before acting on this information.


    You might like these

    18 September 2019

    10 of the best hikes in New Zealand

    AIA Vitality NZ - 3 min read


    Walking in nature is great for our bodies and minds, so here's some inspiration to get going.

    28 November 2019

    10 health checks you might be overdue for

    AIA Vitality NZ - 5 min read


    We all know we're supposed to get regular health checks, but it's all too easy to let that annual appointment slip by the wayside. If you're planning to make an appointment with your GP, here are 10 essential health tests you might be due for.

    08 October 2019

    3 steps to making a five-year plan

    AIA Vitality NZ - 3 min read


    How to make yourself a recipe for success.
    Contact Us

    0800 500 108

    Mon-Fri 8:30am - 5pm

    Live chat

    Mon-Fri 8am - 6pm

    Postal address

    AIA New Zealand Limited
    Private Bag 92499
    Victoria St West
    Auckland 1142

    View all contact options
    CONTACT US

    0800 500 108

    Mon-Fri 8:30am - 5pm

    Live chat
    Mon - Fri 8am to 6pm
    AIA House, 74 Taharoto Road, Takapuna, Auckland 0622, New Zealand
    View all contact options
    Company
    About AIA New Zealand
    Careers
    News and Press
    Sovereign joins AIA
    Our Financial Strength
    Anti-bribery and corruption
    Rainbow Tick
    Vist AIA.com to learn more about AIA Group.
    Quick Links
    AIA Vitality
    Airpoints™
    Our Financial Strength
    Our Commitments
    Our Products
    Life Insurance
    Health Insurance
    Income Protection Insurance
    Business Continuity Cover
    AIA Starter Plans
    GO Home Loans
    Join AIA
    Get Advice
    Company
    About AIA New Zealand
    Careers
    News and Press
    Sovereign joins AIA
    Anti-bribery and corruption
    Our Financial Strength
    Our Commitments
    Rainbow Tick
    Visit AIA.com to learn more about AIA Group.
    Quick links
    AIA Vitality
    Airpoints™
    Home Loans: GO Online login
    MyAIA login
    Investment Products
    Past Insurance Products
    Make a Claim
    FAQs
    Our products
    Life Insurance
    Health Insurance
    Income Protection Insurance
    Business Continuity Cover
    AIA Starter Plans
    GO Home Loans
    Join AIA
    Get Advice

    Copyright © 2022, AIA New Zealand Limited (Company Registration No: 352806), and its affiliates and subsidiaries. All rights reserved.
    Terms of Use | Privacy Statement | Cookie Policy | Duty of Disclosure

    This website uses cookies for the purpose of enhancing your user experience. You can find more information on the types of cookies we collect, what we use these for, and how to manage your cookie settings in our Cookie Policy and Privacy Statement.