A balanced diet makes your body more resilient and enhances mental wellbeing. You won't need to worry about your weight if you enjoy sugary and fatty foods in moderation. A balanced lifestyle – a healthy diet, regular exercise and taking time to relax – also reduces the risk of chronic illnesses like type 2 diabetes, cardiovascular problems and joint pain. Be inspired by our healthy eating tips.
|What does a balanced diet look like?|
Vegetables and fruit – 5 portions a day of different colours
Cereals, potatoes and pulses – 3 portions a day
Dairy products and protein – 3 portions a day
Oils, fats and nuts – a moderate amount every day
Sweet and salty foods and alcohol – enjoy in moderation
Drink plenty throughout the day
|What should you be mindful of?|
|How can you maintain a heart-healthy diet?|
Mediterranean food – cook with your heart for your heart
Mediterranean cuisine offers a good basis for a heart-healthy diet:
Don't forget to add a pinch of Mediterranean ease, take time to prepare your food and enjoy in comfort. This will already go a long way to a healthy, Mediterranean lifestyle.
Make sure that you find a balance between flavour, energy intake and energy consumption.
|How useful is dieting?|
All too often, diets don't do what they claim to do. Often, the pounds you lost are back again after only a few weeks, and you might well end up with a few more, too. It's called the yo-yo effect.
Losing weight without the yo-yo effect.
The reason behind the "yo-yo effect" is the reduced energy requirement that your body adjusts to during a diet. So, if you resume your normal eating patterns after a short, strict diet, your body gains more weight than it did before. However, if you change your eating habits over the long term and take enough exercise, you can avoid the yo-yo effect.
Beware of false promises
We help you take a closer look at diets. If one of the points below is true of your diet or slimming aid, we advise you to be careful.
The Swiss Nutrition Society (SGE/SSN) provides further information on the subject of weight loss and diets at.
|How healthy is your diet?|
Test to check your fruit and vegetable consumption
Do you eat five portions of vegetables and fruit a day? Think about how often you ate fruit and vegetables yesterday. One serving is equivalent to a handful of fruit or vegetables. For adults, this is 120g of fruit or vegetables.
More online tests
You can find a selection of tests (in German) that you can use to review your eating habits, your calorie requirements, your BMI or your risk of developing diabetes on the Swiss Society for Nutrition website. The Swiss Health Promotion Foundation (Stiftung Gesundheitsförderung Schweiz) also provides substantiated tests for adults and children (in German).
The costs of nutritional advice from the Swiss Association of Dieticians (SVDE) are assumed under basic health insurance in the event that an individual is very overweight (BMI over 30) with obesity-related diseases and is referred by their doctor. Helsana contributes 75% (up to CHF 200 per annum) towards the costs of ASDD and Weight Watchers course, eBalance.ch, Oviva and My Coach course (PDF, 22KB) under SANA and COMPLETA supplementary insurance.
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