Switzerland’s last nutritional guidelines date back to 2011, so the Federal Food Safety Office (OSAV) and the Swiss Society for Nutrition (SSN) have updated their recommendations on Wednesday. 

“The new nutritional guidelines aim to promote health by prioritising fresh over processed foods,” the government said in a press release, adding that the emphasis is now more “on regional and seasonal products, whole grains, and plant-based protein sources.”

“A balanced diet contributes significantly to the prevention of overweight and obesity. It also reduces the risk of cardiovascular disease, diabetes and cancer,” it added.

What’s different now?

The nutritional recommendations indicate the optimal energy and nutrient intake for healthy adults aged 18 to 65.

“While the diversity of foods has not changed much, some are now more prominent,” the government pointed out.

For example, vegetable protein sources, such as legumes, are more widely represented and appear at the same level as animal protein sources, such as meat or fish. As for the cereal products group, the emphasis is more on promoting whole grain products.

“It is still recommended to consume five portions of varied fruit and vegetables per day, favouring regional and seasonal products. Finally, the beverages group – and more particularly water – remains the most important group from a quantitative point of view, while sugary drinks, sweets and salty snacks are considered optional products in the daily diet.”

This is what the new Swiss food pyramid looks like, according to OSAV:

These are the main new recommendations for a healthy diet:

Drinks

One to two litres of (preferably water) each day

Fruits and vegetables

Five portions a day of seasonal produce

Cereal products

Three portions of whole grains 

Dairy products

Two to three portions each day, preferably unsweetened

Legumes (plant-based protein), eggs, and meat

One portion per day, varying the sources 

Seeds and oilseeds

Every day in small quantities

Oils and fats

Two tablespoons a day, preferably vegetable-based

Last but not least: what about sugary drinks, as well as sweets and salty snacks?

You know the answer already: Only occasionally and in small quantities (and yes, that includes chocolate).

But wait…what about exercise?

This particular information focuses on nutrition only.

But physical activity is also essential for good health and long life — especially in conjunction with a healthy diet.

To that end, the Federal Office of Public Health (FOPH) has published its own recommendations relating to exercise because “it is important for physical and mental well-being and performance capability across all age groups.”

You can see FOPH’s recommendations here.

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