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.
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, in as wide a variety of colours as 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, sweet foods 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 sweet pastries or 20 grams salty snacks such as crisps, savoury nibbles and salted nuts.