For many Indians living in New Zealand, wellness does not begin with a gym membership or a green smoothie. It begins with a cup of chai, a home-cooked meal, a family gathering and, quite often, the familiar question: “Khana kha liya?”
Food and family are at the heart of Indian life. But moving to New Zealand can change the way we work, travel, eat and socialise. Long working hours, desk-based jobs, driving, takeaway meals and colder weather can gradually reshape everyday routines.
The Indian community is also an important part of New Zealand’s changing population. According to Stats NZ’s 2023 Census, 292,092 people identified with the Indian ethnic group, with a median age of 32.4 years.
Is our “healthy” Indian food always healthy?
Dal, vegetables, roti, rice and homemade curries can all be part of a nutritious diet. The issue is often not the food itself, but how it is prepared and how much we eat.
A curry prepared with generous amounts of oil or ghee, large portions of rice or several rotis, followed by sweets, can make an otherwise balanced meal much higher in energy. Similarly, chai can become a source of added sugar when several cups are consumed throughout the day.
The New Zealand Ministry of Health’s 2024/25 New Zealand Health Survey found that only 6.8% of adults met the recommended daily vegetable intake, while 46.8% met the recommended fruit intake.
The answer is not to abandon Indian food. Small changes—less added sugar, more vegetables, sensible portions and cooking methods that use less oil—can make familiar meals work better for everyday health.
The movement problem
Life in New Zealand can also change how much we move during the day. Driving to work, sitting at a desk and spending evenings at home can reduce opportunities for everyday physical activity.
According to the Ministry of Health’s 2024/25 New Zealand Health Survey, 46.2% of New Zealand adults met the recommended physical-activity guidelines. Among Asian adults, the figure was 42.1%. The survey defines the adult guideline as at least 2.5 hours of moderate-intensity activity spread across the week.
For Kiwi Indians, staying active does not necessarily mean spending hours at the gym. A brisk walk after dinner, weekend hiking, cycling, swimming or playing sport with family can make movement part of the routine.
Chai, late dinners and the “just one more episode” problem
Sleep is another area where modern lifestyles can quietly take a toll. New Zealand’s Ministry of Health reported in its 2024/25 Health Survey that 27% of adults usually slept less than the recommended amount, while the average adult slept 7.3 hours per day.
Late-night work, phone scrolling, heavy dinners and evening chai can all become part of a busy routine. Creating a consistent bedtime and avoiding large meals and caffeinated drinks close to bedtime may help support better sleep.
Keeping the culture, changing the habits
Healthy living does not require Kiwi Indians to give up their identity. Sunday biryani, Diwali sweets, family dinners and morning chai can remain part of life.
The goal is balance.
Our traditions can stay on the plate while healthier habits become part of the routine: more movement, more vegetables, sensible portions, adequate sleep and regular health checks.
For Kiwi Indians, perhaps the healthiest approach is not choosing between Indian and New Zealand lifestyles—but creating a version of both that works for modern life.
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