A balanced nutrition strengthens the body's immune system, but snacking is also permitted. Our tips help you in finding the right balance. Find out what you should consider and test your eating habits.
A balanced nutrition is an important basis for your well-being and yet there are no prohibited foods, the key is the right combination in the right ratio. This includes many other foods besides vegetables, salads and fruit.
The Helsana Coach app offers you numerous tips on how to maintain a balanced nutrition including delicious recipes for breakfast, lunch or dinner. With the help of the app, you can gradually optimise your nutrition. Download the Helsana Coach now.
Exercise is the ideal complement to a balanced nutrition. The ideal weekly amount is 2.5 hours with medium intensity or half as long with high intensity activity, spread out over several days.
Not only do they contain vitamins, minerals, dietary fibre and water, they are packed with nutrients and low in calories and they give us good saturation. The benefits of a daily dose are manifold:
These foods provide the body with carbohydrates in the form of starch. They are important providers of energy for the muscles, brain and other organs. They also contain vitamins, minerals and dietary fibre. The dietary fibre in wholemeal products and legumes help saturate you longer and regulate digestion. When choosing grains, be sure to opt for wholemeal varieties, e.g. wholemeal bread, brown rice or wholemeal flakes. For example, one serving is:
The recommended serving size depends on the amount of energy required. People who do not exercise much require smaller servings. Active people require bigger servings.
They contain plenty of protein and keep you saturated for a long time. Protein is an important nutrient for the body, for example for our muscles and our immune system. These foods provide valuable nutrients like calcium (milk and dairy products), iron (meat and eggs), omega-3 fatty acids (fish) or Vitamin B12 (all sources of animal protein). For this reason, ensure that you eat:
Foods with a high fat content should be consumed in moderation. Fat contains more than twice as much energy (calories) as carbohydrates or proteins. The fatty acids and the Vitamin E contained within these foods are important for our body, and therefore we have to obtain them through our nutrition. Pay attention to the quality and opt for vegetable oils:
They provide a lot of energy (calories) in the form of sugar, fat or alcohol. Too much sugar can cause tooth decay and food cravings. Salt is often contained in large quantities, but vitamins and minerals hardly ever are. Foods like crisps, salted nuts or alcoholic beverages provide empty calories, or in other words: energy without valuable nutrients like vitamins or minerals.
It is therefore important to ensure that you do not overindulge in these kinds of food. One daily serving is about one small handful of salted snacks or one row of chocolate. Also hold back when adding salt to your food.
Alcoholic beverages are rich in energy: 1 gram of alcohol provides 7 kcal (1 dl of wine contains 10 g of alcohol). By comparison, 1 gram of fat provides 9 kcal and 1 gram of protein or carbohydrates provides 4 kcal. Drink alcohol in moderation and preferably with a meal.
Drink one to two litres of fluids a day, preferably in the form of unsweetened beverages (tap water or mineral water, fruit tea, or herbal tea).
It illustrates a balanced nutrition. More information on the food pyramid.
How balanced is your nutrition? This test identifies your eating habits and shows where and how you can improve your nutrition.
The test is only available in German and French.
On the website of the Swiss Society for Nutrition SSN, you will find a selection of tests. They address the topics of nutrition, your personal calorie requirements, body mass index or your risk of contracting diabetes.
Charlotte Weidmann Schneider (BSc Dietitian, Swiss Association of Registered Dietitians [SVDE]) is a nutrition specialist at the Swiss Society for Nutrition SSN. She is an expert in combining delicious nutrition with a balanced diet at work, home or when exercising. Charlotte Weidmann Schneider assisted the editorial team with this article in an advisory and editorial capacity.