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.
Key points
New Dietary Recommendations for Switzerland
11.09.2024: The Food Safety and Veterinary Office FSVO and Swiss Society for Nutrition SSN joined forces to review and update the Swiss Dietary Recommendations from 2011 on the basis of research findings: From 2024 onwards, these will recommend not only the healthy and balanced diet but also health promotion and sustainability aspects as they relate to Swiss eating habits.
The Swiss Food Pyramid for adults aged 18-65 provides a visual aid for the Swiss Dietary Recommendations, focusing on seasonal and regional products along with wholegrain products and plant-based proteins. Consumers are advised to reduce their intake of processed foods in order to prevent non-communicable diseases (NCDs). There is also information about conscientious shopping practices to reduce food waste.
To complement healthy eating habits, 30 minutes of daily exercise is recommended for achieving and maintaining overall wellbeing. Even small changes to our daily eating and exercise habits are a step in the right direction –to healthy, sustainable nutrition.
FAQs on the new Swiss Dietary Recommendations (in German) (PDF, 326 kB, 10.09.2024)
CHUV-Studie Neue Schweizer Ernährungsempfehlungen:
- Swiss dietary recommendations: scientific background (PDF, 2 MB, 09.09.2024)
- Swiss dietary recommendations: scientific background, annexes (PDF, 969 kB, 10.07.2023)
- Statement Conflict of interest (PDF, 1 MB, 04.12.2023)
EEK-Studie Neue Schweizer Ernährungsempfehlungen:
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.
Every move counts!
Being physically active is good for your health, even if you don’t manage to meet the movement recommendations (in German). The main thing is to keep moving.
The biggest positive impact on health is obtained from at least 150 to 300 minutes of moderate-intensity, endurance-oriented exercise (walking or cycling, gardening, housework, etc.) or at least 75 to 150 minutes of high-intensity exercise (e.g. jogging, swimming, cross-country skiing, Zumba, etc.) per week. Muscle-strengthening activities should be undertaken at moderate to high intensity at least twice a week, in addition to stamina-building exercise.
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). See:
- The “perfect plate” illustrates a balanced, complete meal.
- The “My Pyramid” website can be used by anyone to create their personal pyramid with their favourite foods.
- The Swiss Nutrition Wheel summarises the key points for healthy nutrition and physical activity for children aged 4 to 12.
Healthy nutrition for every budget
Balanced nutrition is for everyone, regardless of household income. The study “The cost of a healthy diet” by the FSVO reveals that the cost of a healthy, balanced shopping basket is less than the average lower-income couple spends on food (see “More information”).
More Information
Last modification 01.10.2024
