Switzerland’s population already enjoys one of the world’s highest life expectancies. But the government says a better diet can help them stay healthier even longer.
Switzerland’s nutritional guidelines released by the Federal Food Safety Office (OSAV) and the Swiss Society for Nutrition (SSN) were updated back in 2024.
“The nutritional guidelines aim to promote health by prioritising fresh over processed foods,” the government said in a press release at the time, 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?
The nutritional recommendations indicated 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 Swiss food pyramid looks like, according to OSAV:
These are the main Swiss 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.
