A healthy diet and plenty of exercise are important. Children in particular need healthy food for their development. But what is actually a healthy and balanced diet? These are the foods nutritionists recommend per day:

  • Fluid: Drink 1 to 2 liters are ideal. Mineral water, water from the tap, fruit and herbal teas without sugar are best. Also, do not drink too many drinks with caffeine, such as coffee and black or green tea.
  • 5 servings Vegetables and fruits in various colors, raw and cooked. Unsweetened fruit juices are also included here.
  • 3 servings Cereal products (e.g. bread, if possible wholemeal), pasta, rice, corn or other products such as Potatoes and legumes (e.g. chickpeas, lentils).
  • 1 serving Protein such as meat, fish, eggs, cheese, tofu or quorn.
  • 3 servings Dairy products, e.g. 2 dl milk, 180 g yogurt and 60 g cheese.
  • Little Oil and fat in cooking. Especially healthy are rapeseed or olive oil.
  • Only in small quantities: sweets (chocolate, cakes), salty snacks (chips), sweet drinks (cola) and alcohol. Experts recommend that children should not drink caffeinated beverages.

For information and suggestions on how to combine 5 servings of fruits and vegetables per day, see here.

The "Food pyramid" from the Swiss Society for Nutrition provides a good overview of which foods you should eat frequently or less often. The chart is available in nine languages.

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