Why should we only eat 360 grams of meat per week, Ms. Jost?
Esther Jost heads the Swiss Society for Nutrition. She explains why the federal government no longer recommends fruit juices and fish in its new guidelines – but instead recommends legumes.
The Federal Office for Food Safety and Veterinary Affairs (BLV) has developed new dietary recommendations together with the Swiss Society for Nutrition (SGE) and presented them along with the food pyramid on Wednesday. We have questions for the SGE director Esther Jost.
Why do we need a new food pyramid, Ms. Jost?
The interest in nutrition topics is huge. Unfortunately, however, there is a lot of insecure or false information out there. The newly published Swiss dietary recommendations, on the other hand, are based on current expert knowledge regarding healthy and sustainable nutrition. They are well-founded and intended to serve as a guidance for the population. They will also be used as teaching materials and for nutrition counseling.
What criteria were considered in this process?
The latest scientific findings regarding the most important nutrients were taken into account, as well as the cultural eating habits in Switzerland. That’s why, for example, dairy products are mentioned as a separate group. For the first time, we have also systematically integrated sustainability. This means that the scarcity of food resources and the impacts on the climate are included in the recommendations.
What are the biggest innovations?
An important change concerns protein-rich foods. Plant-based protein sources are now emphasized more strongly. Legumes such as lentils, chickpeas, and red and white beans are mentioned first – ahead of eggs, meat, and other protein sources. The explanations also refer to tofu, tempeh, or seitan. Additionally, we have separated the levels and thus presented dairy products as providers of both protein and calcium. Nuts and seeds are now also highlighted, as are oils and fats on the other side. Again, we emphasize plant-based oils with healthy unsaturated fatty acids.
«Those who eat little meat can prevent overweight and reduce the risk of cardiovascular diseases, diabetes, and cancer»: Esther Jost has led the Swiss Society for Nutrition since 2018.
Photo: PD
About legumes. This reminds one of the diet of our grandparents. Is everything coming back?
That’s true; in the war generation, legumes were widespread because there was hardly anything else available. Later, more people could afford meat, and thus the generation that is now between 50 and 60 years old hardly knows recipes with legumes anymore. However, those who are climate-conscious, especially younger people around 20, have rediscovered legumes as they increasingly adopt plant-based diets. The special thing about legumes is that they provide both plant-based proteins and carbohydrates.
The recommendations for meat consumption of a maximum of 200 to 360 grams per week, up to 18.7 kilos a year, are significantly lower than the average consumption of 48 kilos. Are these recommendations not very far from actual consumption?
Not really, there are people who eat very consciously and quite close to the recommendations. Others, however, eat a lot of meat, raising the average consumption. These recommendations are a guideline for adults between 18 and 65 years. Anyone who follows them can prevent overweight and reduce the risk of cardiovascular diseases, diabetes, and cancer. We will now tailor the information to target groups. For example, we are starting a project aimed at 18 to 25-year-olds.
What about fish? Why are there no recommendations for fish anymore?
Fish consumption has taken a backseat. Although a fish filet is still depicted as one of the protein alternatives alongside legumes, meat, and tofu. However, the sustainability aspect, specifically overfishing, weighs heavily in terms of fish. While fish can still be eaten, there are no longer any quantity recommendations. It is important to note that consumers should choose smaller fish species like herring, anchovies, or mackerel instead of heavily overfished species like salmon or tuna.
What about the valuable omega-3 fatty acids from fish? Can these be replaced with plant products?
No. While we also recommend canola oil, which has a particularly good ratio of omega-3 to omega-6 fatty acids, fish contains other omega-3 fatty acids, namely eicosapentaenoic acid and docosahexaenoic acid. It is difficult to cover these only through plant foods. For people who completely avoid fish, we recommend supplements.
“Fruit juices do not offer the same benefits as whole fruits and provide many calories.”
Some foods are missing. Where are the fruit juices?
Fruit juices are no longer depicted in the food pyramid. In the dietary recommendations, we have inserted a limitation of no more than four portions of fruit juice per week. The reason is that fruit juices contain less dietary fiber and lots of sugar.They do not provide the same benefits as whole fruits, are hardly filling, and provide many calories.
You also give recommendations for coffee. How much is permissible?
The BLV has taken into account scientific studies that show that moderate coffee consumption is health-promoting and has also considered the consumption habits of the Swiss population and the environmental aspect. So the recommendation is now: no more than three cups of coffee per day. This also adheres to the maximum caffeine dose per day. However, of course, everyone can decide for themselves and drink, for example, four cups a day if they like coffee. From an environmental point of view, however, zero to six cups would be possible. Each person can individually weigh where they place their focus in their nutrition. The new recommendations are very transparent about which ones affect health and which ones affect the environment.
Is the environmental aspect also the focus for recommendations for fruits and vegetables?
Overall, the recommendations remain unchanged with “five a day”, meaning three portions of vegetables and two portions of fruits. They should be selected as colorful as possible. Additionally, consumers should especially choose seasonal products. Relying only on local products is not a solution from an environmental aspect. The BLV mentions as an example that the CO2 balance is worse for a local tomato if grown out of season in a heated greenhouse compared to a tomato from outdoor cultivation in Italy that was transported by truck. However, it is often difficult to read the fine print while shopping. A simple rule is to choose seasonal and local products.
You even mention milk alternatives, the plant-based drinks. Should one drink them or not?
The market for these products is extremely dynamic, and there will be numerous new plant drinks in the near future. So, one cannot generally say: take this or that. In general, plant-based drinks or also cheese and yogurt alternatives have a completely different nutrient profile compared to dairy products. Soy drinks come closest to cow’s milk. A significant topic will also be their tolerability as more and more people consume larger amounts of them. Currently, there is still very little known about this.
What do you recommend regarding processed products?
Here too, the rule is to return to the diet of our grandparents. The population should consume as unprocessed products as possible, so they know what’s in them. Ultra-processed products are difficult to assess. It is clear, however, that they generally do not have a good nutrient balance. Therefore, the shorter the ingredient list of a product, the better. And best are unprocessed products.
At the top of the food pyramid are highly processed products such as sweets, salty snacks, and sweet drinks – and now also zero-calorie drinks. Why?
At the highest level are foods that have no or very few essential nutrients but usually provide many calories. These products are for enjoyment only and are generally unnecessary from a nutritional perspective. They should be consumed very sparingly. Even light drinks still provide up to 20 kilocalories per 100 milliliters. Zero-calorie drinks should be avoided, as they are not a good substitute for sugary drinks. Users remain accustomed to the sweet taste, and the acids contained still damage teeth. Water remains the drink of choice, with one to two liters a day. Water and unsweetened teas form the largest bottom level of the pyramid.
You and many others have developed a comprehensive food pyramid, even though hardly anyone will implement all of the recommendations. Why?
For us, it is clear that the recommendations will not be implemented 100 percent by the population. That cannot be the goal. However, I believe that people will now be motivated to think about their nutrition. To consider making some changes and how that fits into their lives. For this, we now have current, scientifically adapted recommendations in a new, fresh presentation. Hopefully, many people will use the new food pyramid as an opportunity to reflect on their own eating habits. That is the first step. Changing behavior, however, is a long process.
Change from 12.9.2024: In the first version of the interview, the statement on omega-3 fatty acids in fish was imprecisely formulated. Instead of “Fish contains other omega-3 fatty acids, namely eicosapentaenoic and docosahexaenoic acids. These cannot be replaced with plant sources,” it now states: “It is difficult to cover these solely through plant foods.”
Background information is available in the Fact Sheet “New Swiss Dietary Recommendations” (long version): “Those who eat little fish or want to do so should increasingly consume plant-based sources of omega-3 fatty acids (alpha-linolenic acid) such as flaxseed oil, canola oil, or walnuts and, if necessary – in consultation with a specialist – take a supplement with eicosapentaenoic and docosahexaenoic acid (from microalgae).”
Sustainable and Healthy Nutrition
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