A healthy diet strengthens the body's immune system, and snacking is also permitted. Our tips help you to find the balance. Find out what you should remember and test your eating habits.
Tips for a healthy, balanced diet
Vegetables and fruit – 5 servings in different colours every day
Grain products, potatoes and legumes – 3 times a day
Dairy products and protein – 3 servings per day
Oil, fat and nuts – in moderation
Sweets, salty snacks and alcohol – in moderation with enjoyment
Beverages – many, spread out over the day
|Remember the following tips for eating|
Leave out the snacks between meals and listen to your body: eat when you’re hungry, and stop when you’ve had enough. Eat slowly, your body needs time to notice that it’s had enough.
A healthy diet should include only moderate servings of fat- or sugar-laden sauces, sweets and processed meat and sausages. These have a high energy content and unnecessary calories. Choose fresh and seasonal products which are healthy and rich in vitamins.
|Test your eating habits|
Are you following a healthy and balanced diet? The test identifies your eating habits and shows where and how you can improve your diet.
The test is only available in German and French.
Other online tests
You can take a number of tests to check your diet, caloric requirements, body mass index or risk for diabetes on the website of the Swiss Society for Nutrition (SGE).
|Healthy recipes from the Mediterranean|
Mediterranean food is very healthy. If you want to cook healthy food, you can’t go wrong with Mediterranean recipes. Integrate the following into your diet
Adopt the laid-back attitude of the Mediterranean people by taking time to prepare your meals and enjoy your food. This will already bring you quite close to the healthy Mediterranean lifestyle and a healthy diet.
Prepare a healthy menu. Here you will find good recipes to inspire you.
|This is how you can lose weight without the yo-yo effect|
Diets often do not deliver on their promises and actually damage your health. The lost kilograms mostly come back just a few weeks later, and often you gain even a few more kilograms. This is what is called the yo-yo effect.
Losing weight without the yo-yo effect
The yo-yo effect is caused as the body gets used to less energy when you're on a diet. If you return to your normal eating habits after a short and very strict diet, the body gains weight faster than before. If you change your eating habits permanently and exercise enough, you can avoid the yo-yo effect.
Careful of misleading diet promises
We help you to take a closer look at diets. If one of the following points apply to your diet or your slimming product, you should be careful:
Certified nutritional partners
To lose weight in a healthy manner, we recommend our certified nutritional partners: Weight Watchers, eBalance, Oviva, mycoach and the Swiss Association of Registered Dietitians (SVDE). You can find more information here.