Eat Well, Island Style: Supporting Brain Health with Polynesian Foods

Fiber (whole grains, roots/tubers)

• Brown rice
• Kalo (Taro)
• Laiki (White rice)
• Uala (Sweet Potato)
• Uhi (Purple yam)
• Ulu (Breadfruit)

Foods like whole grains, traditional starches and root crops give you fiber that supports gut health and lowers inflammation—both important for brain health. Pick versions that are close to how they grow.

Note: Eat rice in moderation and pair it with fiber-rich vegetables or roots.

Healthy Fats

• ʻAila ʻOliwa (Olive oil)
• ʻAnoʻano palaʻai (Pumpkin seeds)
• ʻAnoʻano sesamī (Sesame seeds)
• Haohao (Coconut flesh)
  • Cold-pressed coconut oil may be used in moderation.
• I’a (fish) – See lean protein for examples
• Nuts:
  • Makakema (Macadamia nuts and Macadamia nut oil)
  • Kukui (candlenuts)
  • Pineki (Peanuts)
  • Note: Use unsalted and in moderation.
• Pea (Avocado)
• Wana (Sea Urchin)

Coconut oil is culturally important but high in saturated fat. Prioritize whole coconut and plant oils in your cooking, and use coconut oil in moderation.

Lean protein

• ʻAhi (Tuna)
• He’e (Octopus)
• Invasive fish (Tilapia, Toʻau, Taʻape)
• Kia (Venison or Deer)
• ʻOpihi (Limpet)
• Local Reef Fish
  • Kūmū (Goat fish)
  • Opah (Moonfish)
  • Onaga (Long-tail red snapper)
  • Ono (Wahoo)
  • Uku (Blue-green snapper)
  • Opakapaka (Pink snapper)
  • Hapu’u (Sea bass)
• Mahimahi (Dolphinfish)
• Moa (Chicken)
• Papaʻi (Crab)
• Pupu (shells)
• Ula (lobster)

Seafood Tip: Grill, steam, or cook in coconut milk. Emphasize seafood that are high in healthy fats.

Note: This list includes multiple sources of lean protein and some sustainable choices, but not all are good sources of omega-3. See the Healthy Fats section above.

Fresh Produce

• ʻAeʻae (Bacopa monieri)
• Maiʻa (Banana)
• Hoʻio (Fern)
• Kuawa (Guava)
• Kāpiki (Island cabbage)
• Palaʻai / Pū (Kabocha squash)
• Lau Pele (Tongan Spinach)
• Lau ʻai ʻia (Local greens)
• Manakō (Mango)
• ʻŌhiʻa ʻai (Mountain apple)
• Mīkana (Papaya)
• Hala kahiki (Pineapple)
• Limu (Seaweed)
• Hua hōkū (Starfruit)
  • Note: People with kidney disease should avoid this fruit.
• Lūʻau (Taro Leaves)
• Lēkō (Watercress)

Tip: An easy way to eat more greens is to steam them, boil them, or add them to your favorite soups or stews.

Enjoy fruits that are in season and grown locally. They’re fresh, full of flavor, and support our local food system.

Probiotics

• Poi
• Fermented coconut (cream, milk, flesh)
• Fermented breadfruit (ma)
• Fermented vegetables

Seasonings

• Chili peppers
• Ginger
• Lemongrass
• Ti leaves (for wrapping & flavor infusion)
• Turmeric

Seasonings like these bring flavor and culture to your food, and help you use less salt.