A healthy lifestyle includes a balanced and varied diet. The Swiss Dietary Recommendations take a holistic approach: the consumption of fresh, healthy foods, an active lifestyle and sustainability. The Swiss Food Pyramid provides a visual aid for the Dietary Recommendations to help consumers put these into practice.
The Swiss Food Pyramid
Beverages > Drink regularly. Water is best.
1-2 litres per day of unsweetened beverages, preferably tap water, mineral water, herbal and fruit teas. Caffeinated drinks such as coffee and black tea can also count towards the fluid intake. They should be consumed in moderation.
Fruit and vegetables > Colourful and seasonal.
5 portions per day, including 3 portions of vegetables and 2 portions of fruit. 1 portion equals 120 grams; in other words, a handful. Seasonal fruits and vegetables are preferable, as colourfulas possible.
Cereal products and potatoes > Focus on wholegrain products.
3 portions per day, at least half in the form of whole grain. 1 portion equals 75–125 grams bread/pastry or 200–300 grams potatoes or 45–75 grams cereal flakes, pasta, rice, crispbread, cornmeal, couscous, buckwheat, quinoa, flour and similar (dry weight).
Dairy products > Preferably unsweetened.
2-3 portions per day of dairy products. 1 portion equals 2 decilitres milk or 150–200 grams yoghurt, quark, cottage cheese, blanc battu or 30 grams semi-hard/hard cheese or 60 grams soft cheese.
Pulses, eggs, meat and others > Enjoy a variety. Pulses on a regular basis.
1 portion per day of a protein-rich food. Alternate between the different sources of protein over the course of the week: pulses, tofu, eggs, meat, fish and others. Eat pulses such as lentils, chickpeas, red and white beans at least once per week. Consume meat including poultry and processed meat a maximum of twice to three times per week. 1 portion equals 60 grams of uncooked pulses or 120 grams tofu, tempeh, seitan (plain) or other plant-based protein sources or 30–40 grams soya granulate or 2–3 eggs or 100–120 grams meat, fish, seafood or 1 portion of dairy products.
Nuts and seeds > Enjoy daily in small quantities.
1 small handful per day of unsalted nuts or seeds (e.g. walnuts, almonds, hazelnuts, linseeds, sunflower seeds). 1 portion equals 15–30 grams.
Oils and fats > Vegetable oils are preferable.
2 tablespoons per day of vegetable oil (20 grams), of which at least 1 tablespoon should be in the form of rapeseed oil. Use butter, margarine and the like sparingly (max. 10 grams per day). Consume high-fat preparations such as creamy sauces or fried foods only occasionally.
Sweetened beverages, sweets and salty snacks (optional) > In small amounts.
Enjoy sweetened beverages, sweets and salty snacks only in small quantities (0–1 portion per day). Alcoholic beverages should not be consumed on a daily basis. 1 portion equals 2 decilitres sweetened beverages such as cola, iced tea, energy drinks, light/zero drinks, cordials, sweetened dairy drinks and fruit juice drinks or 20 grams sweets such as chocolate, chocolate spread and pastries or 20 grams salty snacks such as crisps, savoury nibbles and salted nuts.
Information and resources
Those ready to focus on a diet that is balanced, varied and delicious can download the “MySwissFoodPyramid” app (App Store/Google Play).
The app provides recommendations and nutrition tips for a happy and healthy lifestyle. It includes a diary to help you better understand your nutritional habits.
With the help of two virtual guides, app users take an informative tour of the Food Pyramid. They can keep a food diary and receive feedback based on the Swiss Food Pyramid. There are also tips and tricks for balanced nutrition.
MySwissFoodPyramid in Google Play
MySwissFoodPyramid in the App Store
The Swiss Society for Nutrition SSN explains the significance of each level of the Food Pyramid. It also offers a wealth of information and tools for balanced nutrition (in German, French and Italian).
More Information
Last modification 21.03.2025
