Schweizerische Gesellschaft für Ernährung
                 sge 
                 ssn Société Suisse de Nutrition
                 ssn Società Svizzera di Nutrizione
                                The Swiss Nutrition Chart
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         SSN | P.O. Box | CH-3001 Bern | T +41 31 385 00 00 | info@sge-ssn.ch   know more – eat better sge-ssn.ch
                              Schweizerische Gesellschaft für Ernährung
                        sge 
                        ssn Société Suisse de Nutrition
                        ssn Società Svizzera di Nutrizione
            A balanced diet and plenty of exercise
            This Swiss Nutrition Chart provides a summary of the most important messages concerning healthy nutrition and 
            exercise for children aged 4-12.
            The Chart contains recommendations for a balanced approach to food and drink. The attitudes of parents and 
            parental figures, and the overall approach to mealtimes, also play an important role: a relaxed atmosphere at the 
            table creates a sense of well-being and enjoyment during mealtimes. Calmness, humour and patience ensure that 
            eating is associated with positive feelings, while criticism or pressure tend to spoil a child’s appetite. Inviting 
            children to sample new kinds of food and setting them an examplegives an opportunity for different tastes and 
            experiences and provides options when it comes to food choices.
            Children are active by nature and love movement. This includes everyday activities and sport, in both cases out-
            doors if possible. Adequate breaks give children the opportunity to replenish their energy.
            SSN | P.O. Box | CH-3001 Bern | T +41 31 385 00 00 | info@sge-ssn.ch                                know more – eat better sge-ssn.ch
                                       Schweizerische Gesellschaft für Ernährung
                                sge 
                                ssn Société Suisse de Nutrition
                                ssn Società Svizzera di Nutrizione
                                                                   Drink water
                                                                   •  Water is the No. 1 thirst quencher. 4-5 glasses per day are recommended.
                                                                   •  Water contains zero calories, no sugar and contains no tooth-decaying acids.
                                                                   •  Tap water in Switzerland is clean, healthy and available everywhere.
                                                                   Eat vegetables & fruit
                                                                   •  Enjoy fruit and vegetables in different colours, as each vegetable and each fruit 
                                                                        contains its own valuable constituents.
                                                                   •  Fruit and vegetables enrich any meal and are delicious at any main meal or as a   
                                                                        between-meal snack.
                                                                   •  Opt for regional and seasonal vegetables and fruit whenever possible.
                                                                   Eat regularly
                                                                   •  Eating meals at regular intervals during the day helps sustain performance and  
                                                                    concentration.
                                                                   •  A balanced breakfast and/or a balanced mid-morning snack gets the day off to  
                                                                        an ideal start.
                                                                   •  Mid-morning and mid-afternoon snacks complement main meals and can help  
                                                                        prevent constant nibbling.
                                                                   Keep it varied
                                                                   •  By offering change and variety in food choices and preparation methods, 
                                                                        you can help provide a good supply of nutrients.
                                                                   •  Adults are responsible for choosing and preparing
                                                                        food. Children decide how much of it to eat. Children have
                                                                        a good sense of how hungry or full they are, and adults can rely on that. 
                                                                   •  There are no healthy or unhealthy foods— 
                                                                        it’s all a question of quantity and frequency.
                                                                   Enjoying food with all the senses
                                                                   •  Set aside time for meals and eat together as often as possible, as the food    
                                                                        tastes better that way.
                                                                   •  Engage in conversation while eating, without the distraction of smartphones, 
                                                                        tablets, TV or newspapers, as this will increase enjoyment and pleasure at mealtimes.
                                                                   •  Eating is a sensory experience: what we see, smell, taste, touch and hear can  
                                                                        trigger pleasure or aversion. Children are therefore not always open to trying new  
                                                                        foods. Patience and trust will be rewarded.
                SSN | P.O. Box | CH-3001 Bern | T +41 31 385 00 00 | info@sge-ssn.ch                                                               know more – eat better sge-ssn.ch