1. According to the Federal Statistical Office, people in Switzerland spent around 650 francs per head per month on food and alcohol in 2020.

2. People in Switzerland like snacking. Around 90% consume two or more snacks a day.

3. In 2020, meat and meat products accounted for 23% of all spending on food, while 16% went on milk, cheese and eggs, 16% on cereals such as bread, flour and pasta, 16% on vegetables and 14% on fruit.

4. Swiss people consumed an average of 300 kg of dairy products each in 2021, including 47 kg of milk, 102 kg of cheese and quark, 15 kg of yoghurt and 70 kg of butter.

5. In 2022, each man and woman in Switzerland consumed an average of 50.8 kg of meat – or the equivalent of roughly one St. Gallen sausage a day.

6. The average Swiss person has a sweet tooth. The per capita consumption of chocolate in 2022 was 11 kg.

7. Swiss people also like apples, eating more than 12 kg per capita in 2020.

8. The top three vegetables in 2020 (per capita) were carrots (8.93 kg), tomatoes (6 kg) and peppers (5.3 kg).

9. In 2023, 16% of the Swiss population ate a flexitarian diet, 14% were lactose-free, 14% low-carb, 12% vegetarian and 8% vegan.

10. In 2022, 46% of the women surveyed said healthy eating was important to them. The figure for men was 36%.

Sources: Facts 1 and 2: Schweizer Ernährungsbulletin 2021, facts 3 to 10: Statista

The most important rule for healthy eating is that your food should taste good, so that eating it gives you pleasure. This releases important hormones and is good for your health.

 

Tip 2: Listen to your body

Lots of people nowadays don't recognise the feeling of being hungry and so eat out of pure habit. It helps if you learn to recognise when you are feeling hungry, and listen to this feeling. Some people don't get hungry because they snack too much between meals. It's important to eat three balanced meals a day so that your body gets all the nutrients it needs.

 

Tip 3: Take your time over meals and chew everything really well

If you chew thoroughly, you eat more slowly and it's easier to tell when you're full. The process of digestion starts in the mouth. Chewing food well stimulates the production of saliva, which contains enzymes that help to break down starch.

 

Tip 4: Eat desserts straight after your meal

A dessert is best eaten as part of a meal. Because your stomach is still full from the main course, your blood sugar level has already risen and you tend to eat less dessert. If you leave more time between courses, your blood sugar level drops and you eat more. This means you don't have a long enough fasting phase for fat burning to begin.

 

Tip 5: Early evening meal

Late, greasy dinners are hard for your gastrointestinal tract to deal with and can cause discomfort. There should ideally be some time between your last meal and bedtime. The evening meal should not be too high in fat.

 

A glass of water on an empty stomach in the morning stimulates the digestion. Adults should drink around 1.5 to 2 litres of water spread throughout the day. Keeping hydrated helps the body to transport nutrients such as vitamins to where they're needed.

 

Tip 7: Several small meals or fewer large ones?

People with low blood sugar are advised to eat little and often. But if your blood sugar level is too high, it's better to eat three times a day. This allows the blood sugar level to drop in between meals. People who want to lose weight also benefit from limiting themselves to three meals a day.

 

Tip 8: Wholegrain, plant-based food

Several studies have shown that a predominantly unprocessed and plant-based diet can have a positive effect on lifestyle diseases such as cardiovascular disorders, type 2 diabetes and high blood pressure. Meat, fish, eggs and dairy products should be enjoyed in small quantities.
A purely wholegrain, plant-based diet can also improve digestion, boost energy levels and lead to better sleep and a significant improvement in physical and mental health. A purely vegan and balanced diet should be supplemented with vitamin B12. It can also be hard to get other nutrients such as iron, zinc, vitamin D and potassium from a vegan diet, and the levels of these should therefore be checked regularly. It's especially important for vegans to make sure they are getting enough protein.

 

Tip 9: Cut down on sugar

A healthy, balanced diet doesn't need any sugar. That's why sugar is in the top level of the Swiss food pyramid. Consuming large amounts of sugar (table sugar, raw sugar, honey, agave syrup etc.) and products that contain sugar contributes to diseases such as obesity and diabetes. So it's better to drink coffee or tea without sugar, and to reach for a piece of fresh fruit when you crave something sweet. Ginger water can help to reduce sweetness cravings.

 

Tip 10: Go easy on the salt

Salt encourages the body to retain water, which can be bad for your blood pressure. It's better to use fresh herbs to season food. Most industrially processed food contains large quantities of salt.

 

When eating, you should focus on your plate. Turn off the TV and put your smartphone down. If you are distracted, your body doesn't register what it is eating or when it is full. So you tend to eat more. A meal at a table with friends and family is a pleasure and a real treat.

Tip 12: Gentle preparation

Cook vegetables at low temperatures using as little water as possible so that they retain more of their nutrients.

Tip 13: Drink plenty

You should drink at least 1.5 litres of water a day, or two to three litres when it's hot. Water is preferable to any sugary drink.

Tip 14: Enjoy variety

The more colourful and the greater the variety on the plate, the better. Your diet should be as colourful as a rainbow with fruit and vegetables of every hue: red, orange, yellow, green, blue and purple. There are also white and brown varieties of fruit and vegetables.

Tip 15: Use healthy fats

Not all fats are the same, and not all fats are bad. Studies suggest that rapeseed or olive oil should be used for cold recipes. HOLL rapeseed oil can be used for frying. Coconut oil or ghee can be heated to very high temperatures without producing harmful compounds. Olive oil contains antioxidants and has an anti-inflammatory effect. Rapeseed oil and flaxseed oil should not be heated because they contain polyunsaturated fatty acids. If they are heated to too high a temperature, they form unhealthy trans fats. Trans-fatty acids can increase the level of LDL cholesterol in the blood, and can cause inflammation in the body in the long term.

Would you like to eat more healthily and consciously, perhaps lose a few pounds, or do you have any general questions regarding nutrition? SWICA's customers can access free nutritional advice from specialists at the santé24 telemedicine service. Call santé24 to make an appointment.

santé24 - your Swiss telemedicine service
Phone +41 44 404 86 86

View the entire range of santé24 services

santé24: Registration for a telephone consultation