Inā hoʻoholo kekahi i ka lilo i ka kaumaha, pono iaʻo ia e hoʻololi i kāna meaʻai, aiʻole, e paʻakikī loa ka holomua . Iʻole e hōʻino i ke kino a hoʻopau i nā kilokilo kūponoʻole, ponoʻoe e kūkulu i kahi papahana e pili ana i ka meaʻai maikaʻi no ka pohō kaumaha, a no kēia mea e pono aiʻoe e hoʻohana i nā'ōlelo aʻo a nā meaʻai maʻi.
ʻO nā meaʻai olakino no ka pohō kaumaha
E like me ka'ōlelo a nā poʻe akamai, i ka meaʻai e pono ke loaʻa nā huahana e like me kaʻiʻo keʻo keʻokeʻo (ka moa, turkey) a me ka iʻa (cod, bass, pike). Pono lākou e loaʻa i ke kino ka pilamai, he mea nui e hoʻomanaʻo i hiki iāʻoe ke kuke i ka mea haʻahaʻa haʻahaʻa-loloa no ka pohō kaumaha o kēia mau huahana ināʻaʻoleʻoe e hoʻomohu iā lākou i ka nui o kaʻaila aiʻole keʻala nui loa i nā meaʻai. Eʻai i ka iʻa a me ka iʻa i ka umu, aʻo ka kuke no kekahi mau hoa.
He mea nui ka hāʻawiʻana i ke kino me ka fiber a me ka huaora, no laila eʻai i nā hua a me nā hua. ʻO ka mea maikaʻi loa,ʻo ia ka broccoli, nā huapalapala Pākeke, nā kāloka, nā pumpkins, nā legumes , nā kukama, nā'ōmato, nā greens. Pono nā hua e pono ai i ka'ōlaʻa, i nā pea, i nā peaches, i nā'ākoki a me nā hua'alaina, e like me nā hua waina.
ʻO kekahi huahana'ē aʻe,ʻo ia ka'ōpala, ka pele pearl, ka buckwheat, ka oatmeal, ka palaoa - he nui loa ka koho, hiki iāʻoe keʻimi i nā koho e makemake loaʻoe eʻono. ʻAʻole i loko o nāʻano loko o nā lokohā ka nui o nā mea waiwai kūpono, akā,ʻo nā huaʻaleʻa nui nō hoʻi, nā mea e hāpai i ka manaʻo hauʻoli. Ma ka hoʻokomoʻana iā lākou i kāuʻai,ʻaʻoleʻoe e pōloli i ka pōloli, a me kou kino mai ka nele i nā meaʻai.
E hoʻomanaʻo heʻaʻohe meaʻai maʻamau no ka pohō o ka'ōpū a me nā'ūhā, he mea nui ke hana i ka papa koho, kahi 20-30% kaʻai a me nā iʻa iʻa, 20-25% kaʻai, a he 40-60% e hoʻoiliʻia no nā kīʻaha mai nā mea kanu a me nā hua.