The food pyramid now also takes ecological aspects into account, although this is not the core task of nutritional recommendations.
You should eat fresh fruit every day and avoid fruit juice.
PD
Drink water, eat fresh fruit and vegetables every day and meat a maximum of two to three times a week: this is what the Federal Food Safety and Veterinary Office (FSVO) and the Swiss Society for Nutrition (SGE) recommend in their new nutritional recommendations.
The Swiss food pyramid had not changed since 2011, so it was time for an update. The recommendations were therefore reviewed on the basis of new scientific findings and updated. They also now take ecological aspects into account. It is no longer just about eating healthily, but also sustainably. Switzerland is thus following an international trend. Only this year, for example, Germany included ecological aspects in its recommendations. The trend is controversial, because the purpose of nutritional recommendations is actually to suggest a diet that is good for health. In Switzerland, however, ecological aspects were not given disproportionately high weight. Because not much has changed.
An overview of Swiss nutritional recommendations
Drinks: 1–2 liters per day
Fruits and vegetables: 5 servings a day
Cereal products and potatoes: 3 servings a day
Dairy products: 2–3 servings a day
Legumes, eggs, meat and more: 1 Portion am Tag
Nuts and seeds: 1 small handful a day
Oils and fats: 2 tablespoons a day
Soft drinks, sweets and salty snacks (optional): 0–1 Portion am Tag
The most important changes
Pulses, such as beans and lentils, are now listed in the group of protein sources. This also includes meat, fish, eggs and tofu. Previously, pulses were listed as starch sources together with grain products and potatoes. The change is not mandatory, but understandable, because pulses are also important sources of protein. The change highlights plant-based protein sources more than before.
The new recommendations also state that you should eat a maximum of two to three portions of meat per week, including poultry and processed meat. One portion corresponds to 100 to 120 grams. This is similar to the previous recommendations, but was formulated a little more cautiously. Previously it said: “Eat meat in moderation – knowing that two to three portions of meat (including poultry and meat products) per week are enough.”
Milk and nuts get their own category
Until now, milk was also part of the group of protein suppliers. Dairy products now form their own group. The BLV writes in a statement: “Dairy products are a source of protein, but also calcium suppliers, quite the opposite of meat. The division of the two groups makes it easier to communicate about their respective roles.”
From now on, only two to three portions of milk of 200 milliliters each are recommended. Previously, it was three portions a day. The new recommendation covers 60 percent of the calcium requirement, and the remaining 40 percent can be obtained from other foods, for example nuts, mineral water or various vegetables.
Nuts and seeds, which were previously classified as oils and fats, now form their own food group. It is recommended to eat 15 to 30 grams of nuts and seeds such as walnuts and sunflower seeds every day. Previously it was 20 to 30 grams. This detail regarding the lower limit can best be explained by ecological aspects. Although these foods are very healthy, the authors of the new food pyramid write that nuts do not have a good ecological balance.
The new Swiss food pyramid.
BLV Admin
No more fruit juice and less oil
The nutritional recommendations also advise against fruit juices. Previously, it was said that one portion of fruit per day could be replaced with a glass of unsweetened juice. The glass of juice was also shown on the pyramid. It is missing from the new food pyramid. In their explanations, the authors recommend a maximum of four glasses of juice, each containing two deciliters, per week. In fact, experts advise eating the whole fruit, as juices contain less valuable dietary fiber, are hardly filling and have a more negative effect on blood sugar levels.
There was another change in the oils. Previously, the recommendation was to consume 20 to 30 grams of vegetable oils daily, or two to three tablespoons. The new recommendations are now just 20 grams, or two tablespoons. As before, it is recommended to choose at least half rapeseed oil. Rapeseed oil has a particularly beneficial composition of various fatty acids and also offers valuable omega-3 fatty acids. As far as ecology is concerned, it must be mentioned that many pesticides are needed to grow rapeseed. When asked, the BLV commented: “In addition to its nutritional quality, rapeseed oil is also better for the environment than other oils.”
Oils are not unhealthy per se, and vegetable oils with a lot of unsaturated fatty acids in particular have health benefits. But they also provide an enormous amount of energy and can therefore contribute to obesity if you don’t skimp on other parts of your diet. The BLV writes: “The recommended consumption of oil has been reduced in connection with health and environmental aspects.” However, the Swiss food pyramid still recommends two tablespoons of oil, which is quite a lot compared to other countries. In Germany, only one tablespoon of vegetable oil per day is recommended.
What remains: drink water above all
Many other points on the food pyramid have remained the same as before. Drinks still make up the largest group, and as before, you should drink mainly water, or unsweetened herbal and fruit tea. Coffee and black tea can help you get enough fluids, and moderate consumption – about three cups a day – is recommended for health and environmental reasons.
As before, three portions of grain products or potatoes per day are recommended, which provide the body with carbohydrates. The new recommendations state that “at least half of this should be in the form of whole grains.” Previously, it was not quite so clear: “Grain products should be whole grains.” From a health perspective, the clearer wording makes sense. Whole grain products provide valuable fiber, which means they are filling and have a positive effect on the intestinal flora.
No blanket advice against highly processed foods
The authors of the new food pyramid have also looked into the topic of highly processed foods. However, as before, they do not explicitly advise against industrially processed dishes. This is because scientists do not yet have a clear definition of highly processed foods. The scientific studies are not yet conclusive enough to make clear recommendations. Experts also share this assessment.
Nevertheless, previous studies suggest that highly processed foods can have negative health consequences. The BLV therefore recommends eating less processed foods and avoiding products with long ingredient lists.
