Tips for a healthy diet

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

  • Three servings of vegetables per day, i.e. at least 360 g of vegetables as a side dish, salad or soup.
  • Two servings of fruit per day, at least 240 g, or put simply: one serving is at least 120 g, i.e. a handful.
  • If you wish, you can replace one serving by 200 ml unsweetened fruit or vegetable juice.

Grain products, potatoes and legumes – 3 times a day

  • For grain products, rather eat whole grains, for example 125 g wholemeal bread, 100 g legumes (gross weight) and 75 g brown rice

Dairy products and protein – 3 servings per day

  • For example 150–200 g yogurt or quark, 200 ml milk and 40–50 g cheese per day.
  • Alternately add meat, poultry, fish, eggs or tofu to your diet every day. This equals approx. 120 g meat or fish, 2–3 eggs.

Oil, fat and nuts – in moderation

  • Every day 2–3 tablespoons (20–30 g) vegetable oil, at least half in the form of canola oil.
  • One serving (20–30 g) raw nuts, seeds or kernels per day.
  • Use butter, margarine and cream sparingly (approx. 1 Tbsp = 10 g per day).

Sweets, salty snacks and alcohol – in moderation with enjoyment

  • Sweets, snacks and sugary drinks (e.g. soft drinks, ice tea, energy drinks) are allowed but should be taken in moderation.
  • Hold back when adding salt to your food
  • Drink alcohol in moderation and preferably only with a meal

Beverages – many, spread out over the day

  • Drink 1–2 litres of fluids a day, preferably in the form of unsweetened drinks (water, fruit tea, herbal tea)
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.

Take the test

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

  • High-fibre foods in the form of fresh and seasonal vegetables, salads, and fruit
  • Carbohydrates such as bread, pasta, potatoes and white beans Whole grain products are better as they contain valuable nutrients and satisfy your hunger for longer
  • Polyunsaturated fatty acids such as vegetable oils in the form of olive oil and canola oil, plus a handful of nuts every day
  • White meat, in particular poultry, and fish once or twice a week
  • Fresh herbs to add taste
  • A lot of water or unsweetened tea, and one glass of red wine per day is permitted
  • Cut down on salt and animal products, in particular processed meat and sausage products

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:

  • The energy intake is less than 1,200 calories per day
  • The selection of servings is unbalanced, one-sided, or specific combinations are forbidden
  • There is talk of negative calories and fat burners
  • Weight loss of more than 1 kg per week is promised, mostly without having to change any of your habits
  • Slogans such as “you will never be fat again” are used
  • The diet or the programme is based exclusively on the sale of products
  • Participation is subject to contractual obligations that are difficult to understand

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.


Next articles

Let's put an end to the bad reputation of calories

We hate calories, but we need them. Find out what calories really are and why we can't live without them.

How much salt should we consume?

We consume too much salt. What effects salt has and why we simply can’t stop eating crisps.

Let's put an end to the bad reputation of calories

We hate calories, but we need them. Find out what calories really are and why we can't live without them.

Losing weight made easy

Nutrition counselling makes dieting easier. Online coaching enjoys particular popularity. It can be easily integrated into your daily life.


13 Post