Was bedeutet eigentlich „ausgewogene Ernährung“?

What does "balanced diet" actually mean?

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    “Eat a balanced diet” – that is a common phrase. But what does it actually mean in concrete terms? Is it about making everything perfect at every meal? Must certain foods be avoided entirely? Or is it more about the overall picture?

    The Swiss dietary recommendations provide practical guidance for this. The focus is on variety, a balanced ratio of different food groups, and a diet that can be integrated into everyday life in the long term.

    What does “balanced” mean?

    A balanced diet is composed in a varied way. It takes into account different food groups while also considering variety within those groups.

    It is therefore not about classifying any single food as particularly “good” or “bad.” What matters is how the diet is composed as a whole.

    The Swiss Food Pyramid illustrates this principle: foods from the lower levels play a larger role in terms of quantity, while foods from the higher levels are intended to be consumed in smaller amounts.

    Variety is part of it

    Variety is a central component of a balanced diet. This applies both between different food groups and within a group.

    For vegetables and fruits, this means, for example, choosing different types and colors. For starchy foods, potatoes, bread, rice, pasta, or other grain products can provide variety. Diversity is also recommended for protein sources – for example, through pulses, dairy products, eggs, tofu, meat, or fish.

    A varied selection not only provides different flavors and textures but also brings various nutrients to the table.

    The Swiss Food Pyramid as a guide

    The Swiss Food Pyramid clearly summarizes the official dietary recommendations for healthy adults aged 18 to 65.

    Basic recommendations include, among others:

    • drinking regularly, preferably water and other unsweetened beverages,
    • eating a varied selection of vegetables and fruits daily,
    • including grain products and potatoes, preferring whole-grain products,
    • alternating between different protein-rich foods,
    • incorporating nuts and seeds in small quantities,
    • preferring plant-based oils,
    • enjoying sweets, sweetened beverages, and salty snacks only in small amounts.

    The quantities specified are not rigid rules for every single person. They serve as a guide and can be adjusted according to individual needs.

    And what does a balanced meal look like?

    As a practical supplement to the food pyramid, there is the so-called balanced plate. It provides a simplified illustration of how a main meal can be composed.

    For guidance, a balanced plate consists of vegetables or fruits, a portion of starchy foods such as potatoes or grain products, and a protein-rich food. The exact ratio can vary depending on individual needs and the specific meal.

    The model is primarily intended to make one thing easier: translating the recommendations of the food pyramid into individual meals in everyday life.

    Macronutrients and micronutrients – what is the difference?

    Foods provide different types of nutrients. A distinction is often made between macronutrients and micronutrients.

    Macronutrients include carbohydrates, fats, and proteins. They are required by the body in comparatively larger quantities and perform different tasks.

    Micronutrients, on the other hand, are required in smaller quantities. These include vitamins and minerals, among others.

    A varied diet with different food groups helps to consume a wide range of different nutrients.

    Does every single meal have to be perfectly balanced?

    A balanced diet cannot be meaningfully assessed on the basis of a single food or a single meal. What is decisive is the composition of the diet over a longer period of time.

    The food pyramid is therefore intended as a guide for everyday life – not as a requirement that must be met exactly at every meal.

    Enjoyment and personal preferences are also part of eating. The Swiss dietary recommendations explicitly follow an approach that considers feasibility in everyday life alongside a balanced and sustainable diet.

    Nutrition is individual

    The amount of energy and the quantities of individual nutrients a person needs are not the same for everyone. Individual requirements can be influenced by age, gender, physical activity, life stage, and other personal factors, among other things.

    Therefore, general dietary recommendations and reference values are always guidelines for population groups. They do not replace individual nutritional counseling when there are special needs or medical issues.

    Balanced does not mean perfect

    A balanced diet is primarily varied. Different food groups, variety within those groups, and appropriate quantities together form the overall picture.

    The Swiss Food Pyramid and the balanced plate offer simple guidance for this. They show that balanced eating has less to do with perfection than with variety, ratio, and a diet that fits one's own everyday life in the long term.

    Sources and further information

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