You are planning your shopping for the week and wondering how many vegetables are enough, whether coffee counts towards what you drink and how often meat can be on your plate. The Swiss Food Pyramid provides answers. The Swiss Society for Nutrition (SSN) and the Federal Food Safety and Veterinary Office (FSVO) published it in 2024 as part of the Swiss dietary recommendations. It translates balanced eating into portions, grams and tablespoons. Here you will go through the pyramid level by level and find out how big a portion is and what helps in everyday life.
What the Swiss Food Pyramid shows and who it applies to
The pyramid arranges foods into groups. You need larger amounts from the lower levels and smaller amounts from the upper ones. Foods from all levels are recommended; only the top level can be done without. Balanced means varied: combine different food groups and also vary your choices within each group.
The recommendations are aimed at healthy adults aged 18 to 65 and assume moderate physical activity, for example 30 minutes of cycling a day. The amounts are a guide, because requirements depend on age, sex, height, activity and other factors. For children, pregnant women, older adults, people on a vegetarian diet or people who are ill, specific recommendations apply in some cases.
The food groups at a glance, from the base to the top:
- Drinks: 1 to 2 litres a day, preferably water
- Fruit and vegetables: 5 portions a day
- Grain products and potatoes: 3 portions a day, preferably wholegrain
- Dairy products: 2 to 3 portions a day, preferably unsweetened
- Pulses, eggs, meat and others: 1 portion a day
- Nuts and seeds: 1 small handful a day
- Oils and fats: 2 tablespoons of vegetable oil a day
- Sweet drinks, sweets and salty snacks: optional, 0 to 1 portion a day
In 2019, an expert report by Luc Tappy and Beatrice Baumer examined how well the recommendations match the current state of research. The result: no major deviations from the existing recommendations.
Drinks, fruit and vegetables: the base
Drinks: 1 to 2 litres a day
The recommendation is 1 to 2 litres of unsweetened drinks a day, preferably tap water, mineral water and herbal and fruit teas. Because the body cannot build up reserves, drinking regularly in everyday life is important, ideally spread over the day. Coffee and black tea can contribute to fluid intake, and moderate consumption of up to 3 cups of coffee a day is recommended. Sweet drinks and fruit juice drinks, on the other hand, do not belong to this group and are not suitable thirst quenchers. From an ecological point of view, tap water is preferable.
Fruit and vegetables: 5 portions a day
The recommendation is 5 portions a day, 3 of them vegetables and 2 of them fruit. One portion corresponds to 120 grams, or about a handful. Fruit and vegetables provide vitamins, minerals, secondary plant compounds such as pigments and aroma compounds, and dietary fibre, that is, indigestible plant components that aid digestion. The more varied and colourful your choice, the better.
- Seasonal and regional: Products from your region and from sustainable cultivation are the best choice.
- Fresh or frozen: Fruit is best eaten fresh and raw, and raw vegetables ideally every day. Frozen produce is also well suited, because it is processed immediately after harvesting and largely retains its vitamins and minerals.
- Juice only now and then: Occasionally, you can replace 1 portion with 2 decilitres of vegetable or fruit juice (100 percent, no added sugar), at most four portions a week. Juice provides a relatively large amount of sugar without being particularly filling.
Grains, dairy products and protein sources: how big a portion is
Grain products and potatoes: 3 portions a day
This group mainly provides carbohydrates in the form of starch and is therefore an important source of energy. The recommendation is 3 portions a day, at least half of them wholegrain. Wholegrain products such as wholegrain bread or oat flakes are particularly rich in dietary fibre, are very filling and regulate digestion. One portion corresponds to:
- 75 to 125 grams of bread or dough
- 200 to 300 grams of potatoes
- 45 to 75 grams of pasta, rice, flakes, couscous or quinoa (dry weight), for example 4 to 8 heaped tablespoons of oat flakes or 3 to 5 heaped tablespoons of rice
Not every dark bread is wholegrain bread; it may also be coloured with malt. A look at the list of ingredients helps. Younger or very physically active people have higher energy requirements and can cover them with additional portions of starchy foods.
Dairy products: 2 to 3 portions a day
Dairy products are an important source of protein, calcium, iodine and vitamins B2 and B12. One portion corresponds to 2 decilitres of milk, 150 to 200 grams of yogurt, quark or cottage cheese, 30 grams of semi-hard or hard cheese or 60 grams of soft cheese. The recommendation is met if you have two portions on some days and three on others. It is best to choose unsweetened products such as plain yogurt. Among plant-based alternatives, soya drinks are equivalent to cow's milk in terms of protein, whereas drinks made from oats, rice or almonds contain hardly any protein. If you eat few or no dairy products, you should cover your protein, calcium, iodine and B vitamin needs from other foods.
Pulses, eggs, meat and others: 1 portion a day
These foods provide protein, which the body needs to build muscle and other cells (more on this under calculating your protein requirements). The recommendation is 1 portion a day. Over the week, alternate between pulses, tofu, eggs, meat, fish and other sources, because each provides its own nutrients, such as calcium in tofu or iron in meat. One portion is, for example, 60 grams of raw pulses (about 150 grams cooked), 120 grams of tofu, 2 to 3 eggs or 100 to 120 grams of meat or fish.
- Pulses: at least once a week, for example lentils, chickpeas, red or white beans. More often is desirable because of their many valuable nutrients. They can also replace a portion of grain products or potatoes.
- Meat: no more than 2 to 3 times a week, including poultry and processed meat. Highly processed meat such as cervelat, salami or ham no more than once a week.
- Fish: From a health point of view, 1 to 2 portions a week are recommended, for example herring or trout as a source of the omega-3 fatty acids EPA and DHA. From a sustainability perspective, however, high consumption is problematic. Small species such as sardines or mackerel are preferable to heavily overfished predatory fish such as salmon or tuna.
Animal foods put more strain on the environment than plant foods. A Bolognese sauce made with red lentils, a lentil dal or fried tofu cubes are easy ways to bring plant-based protein sources onto your plate.
Nuts, seeds, oils and fats: small amounts every day
A small handful of unsalted nuts or seeds a day is recommended, that is, 15 to 30 grams, for example walnuts, hazelnuts, linseed or sunflower seeds. They provide valuable fatty acids, dietary fibre and other nutrients, and walnuts also provide omega-3 fatty acids. Vary the types, because each has a slightly different composition.
For fats, 2 tablespoons of vegetable oil (20 grams) a day are recommended, at least 1 tablespoon of which should be rapeseed oil. It has a balanced fatty acid profile and a relevant content of omega-3 fatty acids. Vegetable oils generally have a better nutritional profile than solid fats such as butter, margarine, palm fat or coconut fat. Use butter, margarine and other fats sparingly, at most 10 grams a day, which is about 1 tablespoon of butter. Which oil is suitable for what:
- Cold dishes: rapeseed oil, olive oil, linseed oil or walnut oil, for example for salad dressings
- Warm dishes: refined rapeseed oil or olive oil for gentle cooking over a low heat
- High-heat cooking: HOLL rapeseed oil or HO sunflower oil for searing and deep-frying. Both come from special varieties with a high oleic acid content and are heat-stable.
When an oil starts to smoke, harmful substances are formed. So do not heat it too much or for too long.
Sweet and salty foods: the optional top
For the top level, the rule is 0 to 1 portion a day, and alcoholic drinks not every day. One portion is 2 decilitres of a sweet drink, 20 grams of sweets such as chocolate or 20 grams of salty snacks such as crisps. These foods usually provide a lot of energy but few valuable nutrients and are not necessary from a nutritional point of view. This also applies to diet drinks with artificial sweeteners: they are low in energy, but they get you used to a sweet taste and usually contain acids that damage teeth.
Sugar is also found in many breakfast cereals, fruit yogurts, ready meals, ketchup and sauces. The nutrition information shows the content under "of which sugars". Honey, syrup and brown sugar are no healthier than white sugar, because they contain only traces of vitamins and minerals. If you gradually sweeten less, you will slowly get used to a lower level of sweetness.
Putting it into practice: processing, the plate, enjoyment and exercise
Whenever possible, choose unprocessed and minimally processed foods such as vegetables, fruit, bread and plain yogurt. Highly processed foods such as sausages and cold cuts, ready meals and confectionery often contain plenty of energy, salt, sugar and additives, but few vitamins, minerals and little dietary fibre.
If you follow the pyramid, you will be adequately supplied with nutrients, with a few exceptions. The exceptions are iodine and vitamin D. Iodine is provided by iodised table salt, which you should nevertheless use sparingly. The body produces vitamin D itself with the help of sunlight, and for this, spending around ten minutes a day outdoors in summer is important.
For individual meals, a simple plate rule helps: half vegetables, a quarter each of carbohydrates and protein, plus a source of healthy fat. Eat calmly and without distractions, and meet up with others regularly to eat, because meals are also times for enjoyment and conversation.
A healthy lifestyle also includes regular exercise, enough sleep and relaxation. Every bit of movement counts. The greatest positive health effect comes from at least 150 to 300 minutes a week of moderate-intensity endurance activity such as cycling or at least 75 to 150 minutes of high-intensity activity such as jogging, plus muscle-strengthening exercises on at least two days.
Course tip from update Akademie: If you want not only to use the food pyramid for yourself but also to support other people in putting it into practice, training as an Ernährungscoach (nutrition coach) is a suitable next step. The course combines the fundamentals of nutrition and a health-promoting diet based on the Swiss recommendations with assessment, nutritional counselling and communication. The Ernährungsworkshop Grundlagen Ernährung (nutrition basics workshop) is a compact introduction.
Frequently asked questions about the Swiss Food Pyramid
How many portions of fruit and vegetables does the food pyramid recommend?
The Swiss Food Pyramid recommends 5 portions a day, 3 of them vegetables and 2 of them fruit. One portion corresponds to 120 grams, or about a handful. Seasonal produce in different colours is ideal, and frozen produce is also well suited. Juice without added sugar may replace a portion no more than four times a week.
How often a week can you eat meat?
The Swiss dietary recommendations provide for meat no more than 2 to 3 times a week, including poultry and processed meat. Highly processed meat such as cervelat, salami or ham should be on your plate no more than once a week. One portion of meat corresponds to 100 to 120 grams. On the other days, pulses, tofu, eggs or fish provide the daily portion of protein.
Does coffee count towards your daily fluid intake?
Yes, according to the Swiss dietary recommendations, coffee and black tea can contribute to fluid intake. Moderate consumption of up to 3 cups of coffee a day is recommended. The basis is 1 to 2 litres of unsweetened drinks a day, preferably tap water, mineral water or herbal and fruit teas. Sweet drinks and fruit juice drinks, on the other hand, do not count as drinks in the pyramid.
Who is the Swiss Food Pyramid for?
The food pyramid is aimed at healthy adults aged between 18 and 65 with moderate physical activity, for example 30 minutes of cycling a day. The amounts are a guide, because requirements vary from person to person. For children, pregnant women, older adults, people on a vegetarian diet or people who are ill, specific recommendations apply in some cases.
Conclusion
The Swiss Food Pyramid makes balanced eating tangible without banning individual foods. The base is formed by water, plenty of vegetables and fruit, and grain products with a high wholegrain content. Dairy products, a varied portion of protein, nuts and vegetable oils complement them, and sweet foods remain the exception. The portions are a guide: if you vary your choices over the week, buy foods that are as unprocessed as possible, eat calmly and exercise regularly, you are already putting the recommendations into practice well in everyday life.
