Eating well every day: the basics of a balanced diet

A balanced diet is one of the pillars of good health. It helps prevent many diseases, such as type 2 diabetes, high blood pressure and cardiovascular disease, and shapes our energy levels every day. The good news: you don’t need a complicated diet to eat well.

The key principles

The Swiss food pyramid, developed by the Swiss Society for Nutrition, offers a few simple guidelines:

• Drink 1 to 2 litres a day, preferably water or unsweetened herbal tea.
• Eat 5 portions of fruit and vegetables a day, in a variety of colours.
• Favour whole grains, pulses and potatoes as sources of energy.
• Have dairy products every day and one portion of protein-rich food: meat, fish, eggs, tofu or pulses.
• Use good-quality vegetable oils such as rapeseed oil, and add a small handful of unsalted nuts each day.
• Limit sweets, sugary drinks, salty snacks and alcohol.

Building a balanced plate

For a main meal, a simple rule of thumb is to fill half your plate with vegetables, a quarter with starchy foods, preferably whole grain, and a quarter with protein-rich foods. Add a source of healthy fat, such as a drizzle of rapeseed or olive oil.

Everyday tips

• Cook for yourself as often as possible, to control salt, sugar and fat.
• Read labels: salt and sugar hide in many processed foods.
• Eat slowly: the feeling of fullness only kicks in after about twenty minutes.
• Choose local, seasonal produce: Valais is rich in quality fruit and vegetables.
• Plan healthy snacks: a piece of fruit, a plain yoghurt or a few nuts.

Changing needs

Pregnancy, intensive sport, older age, chronic illness or food allergies: some situations call for personalised advice. A deficiency, in iron or vitamin D for example, can also show up as persistent fatigue.