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

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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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