A balanced diet strengthens the body's immune system, and snacking is also permitted. Our tips help you to find the right balance. Find out what you should remember and test your eating habits.
A balanced diet is essential to your well-being and rather than restricting or cutting out entire food groups, focuses on finding the right ratio of the right combination of foods. Your kitchen should be stocked with fruit, vegetables, salads and much more.
The step-by-step guide to a balanced diet
From the right breakfast to the perfect lunch and a balanced dinner, the Helsana Coach app offers you numerous tips on how to maintain a balanced diet. With the help of the nutrition programme, you can gradually optimise your diet. Download the Helsana Coach now.
Further info on the Helsana Coach app
We have compiled a list of top tips for a balanced diet:
Tips for a balanced diet
Fruit and vegetables – 5 servings in different colours every day
Not only do they contain vitamins, minerals, dietary fibres and water, they are also packed with nutrients. What's more, they help keep you full for longer. The benefits of a daily dose are manifold:
Grains, potatoes and legumes – 3 times a day
Wholemeal products are rich in dietary fibres, vitamins, minerals and secondary phytochemicals. They are highly satisfying, regulate digestion and promote good health. Therefore, when choosing grains, be sure to opt for wholemeal varieties such as 125 g wholemeal bread, 100 g legumes (gross weight) and 75 g brown rice.
Dairy products and protein – 3 servings per day
Protein is an important nutrient for the body, for example for our muscles and our immune system. Proteins keep you full for longer:
Oil, fat and nuts – in moderation
Fatty foods should be consumed in moderation. Fat contains twice as much energy (calories) as carbohydrates or proteins. Since they are important for our body, however, we have to obtain them through nutrition. Pay attention to the quality of the fat and opt for vegetable oils:
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 enjoyed in moderation. Sugar provides you with empty calories rather than key nutrients. Too much sugar can cause tooth decay and food cravings. One serving is equivalent for example to a row of chocolate.
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).
|10 simple rules for a healthy diet|
These 10 universal dietary recommendations will help you to balance your food and beverage choices:
Leave out unnecessary snacks between meals and listen to your body: only 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 balanced 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|
How balanced is your 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).