Healthy and balanced diet

To feel good, you nee

Overview

Objectives

  • To feel good, you need:
    • sufficient essential (life-giving) nutrients
    • sufficient fibre
    • energy that meets your requirements
  • A relationship of enjoyment with food
  • To prevent cardiovascular, metabolic and other diseases:
  • Reduce overweight and prevent diseases of the musculoskeletal system

What can I do myself?

Eat a healthy diet

  • Large proportion of plant-based foods (salad, vegetables, fruit):
    • Five or more portions per day
    • One portion: 100 g raw or 150 to 200 g cooked vegetables, 50 to 100 g salad or a handful of fruit
  • Needs-based intake of carbohydrates:
    • Generally three portions, more for increased physical activity
    • One portion: e.g. 100 to 150 g bread or pasta, 200 g potatoes
  • Sufficient fluid intake, low-sugar or unsweetened tea or diluted fruit juices, vegetable juices
  • Two to three portions of dairy products per day:
    • One portion: 200 ml milk, 170 g yoghurt, 30 g hard cheese, 60 g soft cheese, 200 g cottage cheese or quark
  • Moderate consumption of meat and meat products, in particular small amounts of sausage
  • At most 1/3 dietary fats in the form of animal fats, preferably unsaturated fatty acids (see also blood fats)
  • Moderate consumption of sweets
Preferred
  • Gently prepared vegetables, fresh fruit and fresh salads
  • Dark bread
  • Potatoes cooked in their jackets
  • Fresh quark, quark products, yoghurt (unsweetened), low-fat cheese
  • To prepare food (salads, quark dishes, vegetables), use natural vegetable oils with a high content of monounsaturated fatty acids:
    • Olive and rapeseed oil, peanut or hazelnut oil
    • In general, eat only a few portions of fat
  • Low-salt seasoning: fresh herbs, fresh lemon, fruit vinegar, onions and garlic
  • Fish, poultry and lean meat in moderate quantities (100 to 150 grams)
    • Not every day, one to two meat-free days per week are recommended
Limit consumption of
  • Sugar (including brown sugar, glucose and fructose)
  • Baked goods and sweets: low-fat products are better
    • Low-fat examples: Willisauerringli, Schokoladeschümli, Mohrenkopf.
  • Appetisers
    • Good options: pretzel sticks (provided not too much salt, and not for anybody suffering from high blood pressure)
  • Food and drinks with added sugar
  • Table salt, sea salt or high-sodium seasoning
  • Foods high in animal fats
    • High-fat sausage and meat products, full-fat cheese, puff pastry, tarts, cake, baked goods (including savoury goods)

Oils and fats

  • Consist mainly of fatty acids (with different levels of saturation)
    • Saturated fatty acids
    • Polyunsaturated fatty acids
    • Monounsaturated fatty acids (healthiest)
  • Fats affect the cholesterol level of the human body in different ways
  • Heart-healthy fat: monounsaturated fatty acids (beneficial effect on blood cholesterol levels)
Saturated fatty acids (proportion by weight) | Polyunsaturated fatty acids (proportion by weight)
  • Safflower oil: 10 to 12% | 70 to 80%
  • Sunflower oil: 9 to 14% | 58 to 65%
  • Soya oil: 12 to 16% | 60 to 67%
  • Vegetable margarine: 25 to 40% | 25 to 55%
  • Rapeseed oil: 4 to 9% | 28 to 34%
  • Peanut oil: 16 to 19% | 22 to 28%
  • Olive oil: 8 to 25% | 5 to 20%
  • Butter: 55 to 65% | 10 to 15%
Monounsaturated fatty acids (average proportion by weight)
  • Olive oil: 75%
  • Rapeseed oil: 60%
  • Peanut oil: 49%
  • Sesame oil: 40%
  • Vegetable margarine: 28%
  • Sunflower oil: 24%
  • Butter: 23%
  • Soya oil: 22%
  • Safflower oil: 12%
Recommended fat content (as percentage of daily calorie intake)
  • 10% to 20% monounsaturated fatty acids
  • 7% to 8% polyunsaturated fatty acids
  • 7% to 10% saturated fatty acids
Tips for cutting out fat
  • Avoid high-fat sandwich spreads
    • Maximum 10 g butter per day
    • Butter can be replaced by low-fat quark, mustard, horseradish or chutney
  • Lean meat such as turkey breast, Mostbröckli, Bündnerfleisch or low-fat cold cuts (caution: “light” products often contain less sugar but still too much fat)
  • Thicken sauces with finely mashed potato rather than with cream
  • Grill meat and fish rather than coat them with bread crumbs
    • Cook in foil (tin foil, aluminium foil) rather than in fat
  • Cut off fat from meat before frying
  • Mix your own muesli, ready-made muesli often contains too much sugar or fat
  • Many sweets contain a lot of fat
    • Eat fruit sorbet rather than ice cream
    • Add whipped egg white instead of cream to dessert

Eat a balanced diet

  • You can eat everything, but in limited quantities
  • Eat a variety of fruits and vegetables
    • Required intake of important vitamins and minerals can be covered
    • If possible, from different producers
    • The (unavoidable) intake of harmful substances varies
  • If you eat less than five portions (recommended intake) of vegetables, salads or fruit a day, you should eat more fibre in the form of wholewheat products
  • Alternate meat, fish and poultry
  • Several meat-free days a week
  • Eggs are a good replacement for meat
    • Contain relatively high levels of iron
    • But should not be consumed to excess
  • The food pyramid gives recommendations for healthy eating

Further information

Current dietary recommendations and the “food pyramid” can be consulted at:

Schweizerische Gesellschaft für Ernährung SGE (Swiss Society for Nutrition) www.sge-ssn.ch

We have joined forces with myCoach to show you an innovative way of changing your eating habits. This doesn’t mean going on a diet in the usual sense, it means deliberately changing the way you think about food in the long term.

Synonyms

food, healthy and balanced, diet, eating

Exclusion of liability

CSS offers no guarantee for the accuracy and completeness of the information. The information published is no substitute for professional advice from a doctor or pharmacist.

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