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Recommendations for healthy, tasty
eating and drinking for adults
Food pyramid
In moderation
with pleasure
Daily in moderation
Sufficient amounts
With each
main meal
of different colours
Distributed generously
throughout the day
2005 Swiss Society for Nutrition SSN
Swiss Society for Nutrition · Effingerstrasse 2 · P.O. Box 8333 · CH-3001 Berne · Phone 0041 (0)31 385 00 00Fax 0041 (0)31 385 00 05 · Nutrinfo 0041 (0)31 385 00 08 · Internet: http://www.sge-ssn.ch · E-mail: [email protected] Recommendations for healthy, tasty
eating and drinking for adults
Food pyramid
Our eating and drinking patterns are influenced by a
be seasonal and made up of foodstuffs that have
number of different factors such as individual needs
been processed and prepared with care.
and desires, our everyday health and social environ-
ment, current food availability, advertising etc. The
A healthy diet should of course be a source of pleas-
following recommendations are designed for healthy
ure and enjoyment, which is best achieved by eating
adults. Other age groups and population categories
in company. The recommendations do not need to be
(e.g. children, pregnant women, athletes, vegetarians
followed every day, but should be observed on a long-
etc.) have specific requirements which cannot all be
term basis, e.g. a whole week. Liquid intake is an ex-
illustrated in the same pyramid.
ception, and these recommendations should be follo-
wed daily.
This food pyramid shows a balanced, mixed diet that
guarantees the body a sufficient supply of energy,
However, our health is not merely dependent on our
essential nutrients and protective substances, making
eating and drinking habits. To maintain a healthy body
a major contribution to our well-being. Food from
weight, it is particularly important to do at least half
the lower levels of the pyramid should be eaten in
an hour of exercise each day (in the open air if pos-
larger quantities, and those from the higher levels in
sible). Refraining from smoking, adopting a healthy
smaller quantities. All food items are allowed. The
attitude towards stressful situations and/or utilising
key is to eat a diet that is as varied as possible and
specific, conscious relaxation techniques also contrib-
which considers each pyramid level. This diet should
ute to a healthy lifestyle.
Swiss Society for Nutrition · Effingerstrasse 2 · P.O. Box 8333 · CH-3001 Berne · Phone 0041 (0)31 385 00 00Fax 0041 (0)31 385 00 05 · Nutrinfo 0041 (0)31 385 00 08 · Internet: http://www.sge-ssn.ch · E-mail: [email protected] Recommendations for healthy, tasty
eating and drinking for adults
Food pyramid
Beverages –
Milk, dairy products, meat, fish & eggs –
distributed generously throughout the day
sufficient amounts each day
Drink 1 – 2 litres of liquid a day, preferably in the form Each day, alternate between 1 portion of meat, fish, of non-sugared drinks e.g. tap/mineral water or fruit/ eggs, cheese or other sources of protein e.g. tofu (1 portion = 100 – 120 g of meat/fish [fresh weight]or 2 – 3 eggs or 200 g of fresh/cottage cheese or 60 g Caffeine-rich beverages (coffee, black/green tea) should of hard cheese or 100 – 120 g of tofu). In addition, consume 3 portions of milk or dairy prod- Fruit & vegetables –
ucts a day, preferably reduced fat varieties (1 portion 5 a day of different colours
= 200 ml of milk or 150 – 180 g of yoghurt or 200 gof fresh/cottage cheese or 30 – 60 g of cheese).
Eat 3 portions of vegetables a day, at least one ofwhich should be raw (1 portion = at least 120 g of Oils, fats & nuts –
vegetables, e.g. salad, soup or as a side).
daily in moderation
Eat 2 portions of fruit a day (1 portion = at least 120 g 2 – 3 teaspoons (10 – 15 g) a day of high-quality plant- based oils such as rape-seed oil or olive oil in cold dishes One daily portion of fruit or vegetables can be replaced by 200 ml of non-sugared fruit or vegetable juice.
2 – 3 teaspoons (10 – 15 g) a day of plant-based oils forcooking (frying, braising): olive oil is recommended for Whole grain products & pulses,
other cereals & potatoes –
with each main meal
Use 2 teaspoons (10 g) a day of butter or margarinemade from high-quality oils to spread on bread as Each main meal should be served with 1 starch-rich side dish (i.e. 3 portions a day, 1 portion = 75 – 125 g of A daily serving of 1 portion of nuts is recommended bread or 60 – 100 g of pulses [raw weight] for instance (1 portion = 20 – 30 g of almonds, walnuts or hazelnuts lentils/chick peas or 180 – 300 g of potatoes or 45 – 75 g of pasta/rice/flakes/corn/other grains [raw weight]),including at least two portions of whole grain products.
Sweets, salty snacks & sweetened
or alcoholic drinks –
in moderation with pleasure
Consume sweets, salty snacks and sweetened drinks(e.g. soft drinks, ice tea, energy drinks) in moderation.
When consuming alcoholic beverages, do so in mod-eration and with a meal.
Use salt with added iodine and fluoride, but only inlimited quantities.
Swiss Society for Nutrition · Effingerstrasse 2 · P.O. Box 8333 · CH-3001 Berne · Phone 0041 (0)31 385 00 00Fax 0041 (0)31 385 00 05 · Nutrinfo 0041 (0)31 385 00 08 · Internet: http://www.sge-ssn.ch · E-mail: [email protected] Additional recommendations
for the elderly
Food that is rich in protein is particularly
important for the elderly!
The recommendations for healthy elderly people are
Those who continue to exercise in old age have higher basically the same as those contained in the food pyra- energy requirements and live a healthier life. They mid for adults. However, in old age, special attention can eat more and provide their bodies with all the essential nutrients, and their weight is more likely toremain stable.
Underweight and overweight
Ensuring adequate protein intake is particularly im-portant in order to preserve muscle and bone mass Being either under- or overweight can impair quality of and maintain various body functions (e.g. immune life and increase the risk of disease (e.g. malnutrition, defences). The easiest way to meet protein require- heart disease or circulatory problems).
ments is through the daily consumption of food rich
Elderly people without much appetite may find it help- in protein such as dairy products, fish, meat and eggs ful to eat several small portions spread throughout
the day to prevent becoming underweight. For those who are overweight, a balanced, low-calorie diet andregular exercise can help.
Calcium is the mineral responsible for strengtheningthe bones and preventing osteoporosis. Milk and dairy Food supplements
products are good calcium sources. Daily requirements Protein, fibre, vitamin and mineral requirements are can be met by eating 3 – 4 portions each day (1 portion
not always covered adequately by our diet. Enriched
= 200 ml of milk or 150 – 180 g of yoghurt or 30 – 60 g foods (e.g. multivitamin juices) can help to meet the
of cheese). Mineral water that is rich in calcium (con- body’s requirements. In some situations it may be ad- taining over 300 mg per litre) can also make a signifi- visable to take food supplements (e.g. vitamin
tablets), but only after consulting a specialist. Exercise
As the sensation of thirst decreases with age, the elder- Daily exercise such as walking, climbing stairs or
ly must take extra care to drink a sufficient amount of gymnastics helps to keep fit, reduces the chances of liquid each day, i.e. 1 – 2 litres. Amongst other things,
becoming overweight and helps preserve bones and fluids support intellectual capacities.
A healthy lifestyle consisting of a balanced diet andsufficient exercise is the best way to ensure that you Energy requirements depend on physical activity.
will stay fit into old age. Exercise and eating are par- People who do not exercise much need correspond- ticularly enjoyable in the company of others! ingly less energy, but their bodies still require at leastthe same amount of protein, vitamins and mineralsas they did when they were younger.
Swiss Society for Nutrition · Effingerstrasse 2 · P.O. Box 8333 · CH-3001 Berne · Phone 0041 (0)31 385 00 00Fax 0041 (0)31 385 00 05 · Nutrinfo 0041 (0)31 385 00 08 · Internet: http://www.sge-ssn.ch · E-mail: [email protected]

Source: http://www.zuginfo.ch/pdf/gesundheit/ernaehrung/food_pyramid_65_engl.pdf