Swiss dietary recommendations for adults (aged 18-65)
A balanced diet is part of a healthy lifestyle. The Swiss dietary recommendations take a holistic approach, covering the consumption of fresh and healthy foods, health promotion and sustainability.
The Swiss food pyramid
The Swiss food pyramid illustrates the dietary recommendations and helps people put them into practice in their day-to-day lives.
The balanced plate supplements the Swiss food pyramid. It clearly shows how you can build balanced meals: two fifths vegetables and fruit, two fifths carbohydrate and one fifth protein. A glass of water or unsweetened tea and you have the perfect menu. The quantities can be individually adapted.
2/5 Vegetables and fruit
A balanced plate should include one or more types of vegetable – it doesn’t matter whether they are raw or cooked. They supply the body with key vitamins and minerals. Whether as a side, as a main dish, as a salad or as crudités to nibble on, they are an important part of a balanced diet. The portion of vegetables can be supplemented or substituted by fruit. Mix up colours, types and preparation methods and see vegetables as more than just decoration.
2/5 Carbohydrates
Starchy foods are important sources of energy for the body. Switch between potatoes, cereal products such as pasta, rice, polenta, couscous and bread, and similar foods, such as quinoa, buckwheat and amaranth. Besides starch, pulses are protein-rich and are therefore a good alternative to other starchy foods. Take advantage of the wide range of wholegrain products as they are filling, regulate the digestion and promote health.
1/5 Proteine
Protein-rich foods are an essential part of a balanced diet. They support muscle growth and provide valuable nutrients such as calcium, iron, vitamin B12 and omega 3 fatty acids. Alternate every day between different protein sources such as pulses, tofu, eggs, meat, fish, and others. Dairy products also contain protein, so for example milk, yoghurt, quark, cottage cheese and semi-hard/hard cheese.
The app shows you how to eat a varied and enjoyable diet. A food diary and two virtual guides provide tips and feedback based on the Swiss food pyramid to help you.
