Nutrition
Everyday essentials
Understand nutrients. Build balanced meals. Make informed choices.
A practical guide to learning about food with curiosity, enjoyment and confidence.
English edition • October 2026
Understand more.
Choose with confidence.
Nutrition is most useful when it becomes a set of simple, sustainable habits.
This guide is for adults who want to strengthen their understanding of nutrition and for students beginning their studies. It combines the basics of how the body works, an overview of nutrients and practical tools for everyday life.
Who these guidelines are for
The general guidance mainly concerns healthy adults aged 18 to 65. It is not an individual nutritional assessment, a prescription or a weight-loss programme. Food choices and quantities need to reflect appetite, activity, life circumstances and health.
How to use this guide
Read a couple of pages at a time. Then choose one habit to try, without aiming for a perfect diet. The activities and journal help you observe your habits without counting calories.
Illness, pregnancy, allergies, substantial dietary restrictions or persistent symptoms call for appropriate professional support. Do not change prescribed treatment on the basis of this guide.
Sources: S1, S4, S5. References.
From knowledge
to your plate
Four ways to find the information you need.
| UNDERSTAND | PAGES |
|---|---|
| The essential starting points | 04 |
| Digestion, energy and macronutrients | 05–11 |
| Vitamins, minerals and interpreting data | 12–17 |
| PUT INTO PRACTICE | PAGES |
|---|---|
| Food groups and plant-based choices | 18–19 |
| Building meals and example days | 20–21 |
| Labels, shopping and cooking | 22–24 |
| TAKE A STEP BACK | PAGES |
|---|---|
| Supplements and individual needs | 25–26 |
| Common claims and practical situations | 27–28 |
| TAKE ACTION | PAGES |
|---|---|
| Seven-day challenge and journal | 29–30 |
| Quiz and explained answers | 31–32 |
| Glossary and references | 33–35 |
Your essential
starting points
Helpful directions for the week, rather than rules you must get right every day.
| THE PRINCIPLE | A PRACTICAL START |
|---|---|
| Drink regularly | Around 1 to 2 litres of unsweetened drinks a day, mainly water. |
| Make room for plants | Aim for 5 portions of vegetables and fruit: 3 of vegetables and 2 of fruit. |
| Vary starchy foods | Choose wholegrain cereals often, alongside other starchy foods. |
| Vary protein sources | Alternate pulses, tofu, eggs, fish, dairy products and meat if you choose to eat it. |
| Consider your fats | Use vegetable oils and include small quantities of unsalted nuts. |
| Keep enjoyment | Allow time to eat and make room for preferences and shared meals. |
When changing a habit, start with something accessible. Having water ready for the day or adding a vegetable to a familiar meal may be more helpful than a radical change that is hard to maintain.
Sources: S1, S2. References.
From meals
to cells
Digestion breaks food down. Metabolism uses the nutrients.
- Mouth
Chewing breaks food into smaller pieces and mixes it with saliva.
- Stomach and small intestine
Mechanical processes and enzymes make many nutrients available for absorption.
- Absorption and transport
Nutrients cross the intestinal wall and enter the body’s transport systems.
- Use and storage
Cells use substrates to produce energy, renew their structures and carry out their functions.
Energy is only part of the picture
Carbohydrates and proteins provide about 4 kcal per gram; fats provide about 9. These figures describe energy content, not the overall quality of a food. Vitamins and minerals do not supply calories.
Activity: describe a meal you ate yesterday. Name three foods and something each can contribute. There is no need to calculate calories.
Sources: S3, S6, S7. References.
Carbohydrates:
choose their sources
Their value also depends on the food that supplies them and the meal as a whole.
Carbohydrates include sugars and starch. Digesting starch releases simple sugars that the body can use. Cereals, potatoes and pulses contribute energy; fruit also supplies water, fibre and micronutrients.
| DISTINCTION | EXAMPLES AND MEANING |
|---|---|
| Starch | Bread, rice, oats and potatoes. Wholegrain versions retain more of the components of the grain. |
| Naturally occurring sugars | A whole fruit contains sugars within a food structure that also supplies fibre. |
| Free sugars | Added sugars, honey, syrups and sugars in juice. They can be consumed in large amounts easily, especially in drinks. |
Three useful habits
Alternate wholegrain bread, oats, rice, pasta and other starchy foods. Choose whole fruit more often than juice. Make water your usual everyday drink.
Small challenge: put together a breakfast with a cereal food, fruit and a protein source, taking your preferences into account.
Sources: S2, S3. References.
Protein:
building and renewal
Proteins contribute to tissues, enzymes, transport and many other body functions.
Proteins are made of amino acids. During digestion they are broken down into smaller units, which the body reuses to make its own proteins. Eating more protein does not, by itself, build muscle.
| ORIGIN | SOURCES TO VARY |
|---|---|
| Plant | Lentils, chickpeas, beans, tofu and tempeh; cereals, seeds and nuts also contribute. |
| Animal | Eggs, fish, milk, plain yoghurt, quark, cheese and meat according to your choices. |
Think about variety across the day
The amount eaten, digestibility and the amino acid profile all matter. A varied plant-based diet can include cereals, pulses, soya foods, seeds and nuts. You do not need to create a perfect combination in every mouthful.
Activity: swap one protein source in a familiar menu for another. Compare preparation, price, convenience and taste as well as nutritional composition.
Sources: S6, S1. References.
Amino acids
and other compounds
Understanding a biological role is different from recommending supplementation.
Nine essential amino acids for adults
Histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan and valine must come from food. The body can make other amino acids, although needs and synthesis capacity may change in some clinical situations.
| A TERM YOU MAY SEE | A USEFUL DISTINCTION |
|---|---|
| Lysine, proline and arginine | These are amino acids with different roles. Their physiological functions do not justify routine supplementation. |
| Cysteine and cystine | Cystine forms when two cysteine molecules join; the terms are not interchangeable in every context. |
| Carnitine and taurine | These compounds are related to amino acid metabolism but are not ordinary building blocks of human proteins. |
| Coenzyme Q10 and inositol | They have biological functions but are not among the 13 recognised vitamins. |
Critical question: when an advertisement describes a cellular mechanism, does it also provide evidence of benefit in people comparable to you?
Sources: S6, S7; teaching synthesis. References.
Fats:
quality matters
They supply energy and contribute to membranes and the absorption of certain vitamins.
| TYPE | WHERE YOU MAY FIND THEM |
|---|---|
| Monounsaturated | Olive oil, rapeseed oil, avocados and various nuts. |
| Polyunsaturated | Vegetable oils, seeds, nuts and fish, depending on the fatty acids concerned. |
| Saturated | Butter, cream, some meats and cheeses; coconut and palm oils too. |
| Trans | Notably some products made using industrial processes; their presence depends on formulation. |
Omega-3 and omega-6
Alpha-linolenic acid, an omega-3, and linoleic acid, an omega-6, are essential. Walnuts and rapeseed oil supply alpha-linolenic acid. Oily fish supply EPA and DHA, among other fats. All sources of omega-3 are therefore not equivalent.
In the kitchen
Vary oils according to their uses and follow their cooking instructions. Replacing some saturated fats with unsaturated fats is more useful than removing all fats.
Task: identify the fats in three meals, including fats in sauces and prepared products.
Sources: S3, S7. References.
Fibre:
make room for plants
Fibre is not digested like starch; some types are fermented by the intestinal microbiota.
Dietary fibre includes compounds with different properties. They may retain water, influence the texture of digestive contents or act as substrates for some micro-organisms. Their effects are more complex than “cleaning the intestine”.
| SOURCE | A SIMPLE IDEA |
|---|---|
| Pulses | Add cooked lentils to a salad or soup. |
| Wholegrain cereals | Try oats or wholegrain bread, according to your tolerance. |
| Vegetables and fruit | Vary raw and cooked choices; keep edible skins when suitable and thoroughly washed. |
| Nuts and seeds | A small amount can complement a meal; adapt the texture when needed. |
Increase gradually
A sudden increase can cause digestive discomfort. Introduce small changes and drink regularly. Persistent symptoms, digestive disease or a therapeutic diet call for adapted advice.
Activity: choose one source of fibre to add this week. Notice your digestive comfort and how easy the choice is to maintain.
Sources: S3. References.
Water:
a regular habit
Hydration reflects drinks, water in foods and the body’s losses.
Water contributes to transport, temperature regulation and biological reactions. Needs vary with heat, activity, health and digestive losses, among other factors. The aim is not to drink as much as possible.
Build a flexible routine
- Keep water accessible
Have a glass or bottle nearby if it helps.
- Create opportunities
Drink on waking, with meals and during breaks, without imposing a rigid timetable.
- Adapt to the context
Plan more opportunities to drink on a hot or active day.
What about coffee?
Coffee and tea contribute to hydration; caffeine still needs moderation according to tolerance and circumstances. Energy drinks are not a basic hydration strategy. Alcohol does not fulfil a nutritional need.
Small check: identify when you tend to forget to drink. Choose a practical reminder rather than an excessive target.
Sources: S1, S2. References.
Vitamins A, D, E, K:
the fat-soluble group
They have distinct roles; their absorption is linked to dietary fat.
| VITAMIN | MAIN ROLES | FOOD SOURCES |
|---|---|---|
| A | Vision, cell differentiation and immune function. | Eggs, dairy products; carotenoids in carrots, squash and green vegetables. |
| D | Calcium metabolism and bone health. | Oily fish, egg yolk and some fortified foods. Skin synthesises it under UVB exposure. |
| E | Protection of membranes against oxidation. | Vegetable oils, almonds and other seeds or nuts. |
| K | Normal blood clotting and bone-related proteins. | Green leafy vegetables and other foods, depending on the form of vitamin K. |
Important distinctions
Few foods supply substantial amounts of vitamin D. This does not allow you to choose a supplement dose on your own. For vitamin A, distinguish preformed retinol from carotenoids: the precautions are not identical.
Remember: a useful vitamin is not increasingly useful without limit. Your circumstances matter more than an “antioxidant” or “immunity” slogan.
Sources: S8, S9, S10; S7. References.
B vitamins:
a team of functions
They contribute to metabolic reactions but do not themselves supply calories.
| NAME | GENERAL FUNCTIONS | WHERE TO LOOK |
|---|---|---|
| B1 / thiamin | Energy metabolism and nerve function. | Wholegrain cereals, pulses and pork. |
| B2 / riboflavin | Oxidation-reduction reactions and metabolism. | Dairy products, eggs, almonds and various foods. |
| B3 / niacin | Coenzymes involved in energy-related reactions. | Meat, fish, peanuts and cereals. |
| B5 / pantothenic acid | A component of coenzyme A. | Widely distributed across foods. |
| B6 / pyridoxine and related forms | Amino acid metabolism and nerve functions. | Fish, meat, chickpeas and potatoes. |
| Biotin / B7, also called B8 in French | Enzymatic reactions, including nutrient metabolism. | Cooked eggs, nuts, pulses and other foods. |
An “energy” product may duplicate vitamins in other supplements. Add up the amounts before comparing products. “Water-soluble” does not mean “safe at every dose”.
Sources: S7, S11. References.
C, folate and B12:
three different nutrients
Each matters, but the foods that supply them are not interchangeable.
| VITAMIN | ROLE AND SOURCES | A POINT TO REMEMBER |
|---|---|---|
| C | Collagen synthesis, antioxidant function and non-haem iron absorption. Peppers, citrus fruit, kiwi and cabbage. | Megadoses do not replace a varied diet and can cause adverse effects. |
| B9 / folate | Cell division and blood cell formation. Green vegetables, pulses and various foods. | Folic acid supplements have a particular role before and in early pregnancy: plan ahead with a professional. |
| B12 / cobalamins | Nerve function, red blood cells and DNA synthesis. Animal foods or fortified products. | A reliable B12 supplement is needed in a vegan diet; seaweed and fermented foods are not a dependable guarantee. |
Do not diagnose a deficiency from a symptom list
Tiredness, difficulty concentrating or tingling can have several causes. A professional evaluates habits, risk factors and any useful tests. A confirmed deficiency is managed according to its cause.
Sources: S4, S12, S13, S14, S15. References.
Minerals:
different needs
They contribute to bone structure, fluid exchanges and enzymatic reactions, among other functions.
| MINERAL | GENERAL FUNCTION | EXAMPLE SOURCES |
|---|---|---|
| Calcium | Bones and teeth; muscle contraction. | Dairy, fortified drinks, some tofu products and calcium-rich waters. |
| Phosphorus | Bones, membranes and energy-related molecules. | Dairy, animal or plant protein foods and cereals. |
| Magnesium | Enzymatic reactions and muscle and nerve function. | Nuts, seeds, wholegrain cereals and pulses. |
| Potassium | Cell balance and neuromuscular function. | Vegetables, fruit, potatoes and pulses. |
| Sodium and chloride | Fluid balance and nerve functions. | Salt and salty foods; sodium also occurs naturally. |
Salt is still a question of quantity
Sea salt, pink salt and ordinary salt all supply sodium. Their differences do not make any one of them unlimited. To reduce salt, also consider bread, sauces, stock cubes and prepared foods.
Activity: choose a condiment or prepared food and compare its salt content with an equivalent product.
Sources: S3, S7, S15. References.
Trace elements:
small amounts, real roles
The term describes small quantities needed, not lesser importance.
| ELEMENT | ROLES AND SOURCES | A USEFUL NUANCE |
|---|---|---|
| Iron | Oxygen transport. Meat, pulses, tofu and seeds. | Absorption depends on the form of iron and the composition of the meal. |
| Iodine | Thyroid hormone production. Iodised salt, fish and dairy according to composition. | Seaweed can supply highly variable or excessive amounts. |
| Zinc | Enzymes, immunity and cell renewal. Meat, dairy, pulses and seeds. | Absorption from plant sources depends partly on phytates. |
| Selenium | Selenoproteins, antioxidant and thyroid functions. Fish, eggs and various foods. | Content varies with origin and soil; avoid high doses without an indication. |
| Copper and manganese | Enzyme cofactors. Nuts, seeds, wholegrain cereals and pulses. | Variety is more useful than chasing every trace element. |
| Molybdenum | Cofactor for certain enzymes. Pulses and cereals, among others. | Needs are small; routine supplementation is not justified. |
Sources: S7, S14, S15; general principles. References.
Read a number
in context
A nutritional value depends on the product, the portion and the reference used.
- Identify the exact food
Raw or cooked? Plain or fortified? Drained or not? Compare like with like.
- Read the unit
A value per 100 g is not a value per portion. One milligram equals 1,000 micrograms.
- Check where the data come from
An official database, a product label and an estimated recipe answer slightly different questions.
- Interpret the reference
A percentage on a label is neither a diagnosis nor a personalised measurement of your needs.
A worked example with fictional figures
A product states 8 g of protein per 100 g. A 150 g portion provides 8 × 1.5 = 12 g. This tells you about quantity, not the overall nutritional quality of the meal.
Use the Swiss Food Composition Database to explore foods available in Switzerland. Check the precise food description before comparing values.
Sources: S5, S7, S16. References.
Food groups
work together
No single group defines a diet. Each meal is part of a day and a week.
| GROUP | WHAT IT CAN CONTRIBUTE | A PRACTICAL CHOICE |
|---|---|---|
| Vegetables and fruit | Water, fibre, vitamins and minerals. | Vary colours, textures and preparation. |
| Cereals and potatoes | Energy and starch; fibre depends on the product. | Oats, wholegrain bread, rice, polenta and potatoes. |
| Pulses and soya | Protein, fibre and various micronutrients. | Lentils, beans, chickpeas and plain tofu. |
| Dairy and suitable alternatives | Protein and calcium, depending on the product. | Compare composition and fortification of alternatives. |
| Eggs, fish and meat | Protein and different food-specific nutrients. | Vary the sources; limit the role of processed meat products. |
| Oils, nuts and seeds | Fatty acids and various micronutrients. | Vegetable oils and a small amount of unsalted nuts. |
Task: identify two easy-to-store foods that would help you build a meal when time is short.
Sources: S1, S2, S3. References.
More plants,
with a plan
Adding plant foods does not mean changing your entire way of cooking.
Three ways to start
- A familiar recipe
Try lentil bolognese or chickpea curry rather than an entirely unfamiliar dish.
- A practical base
Keep cooked pulses, tofu and cereals ready to put together a meal.
- A genuine comparison
Compare protein, calcium and fortification when replacing a dairy product.
Oat drinks, soya drinks and milk do not automatically contain equivalent amounts of protein, calcium or vitamins. Check the actual product. An unfortified alternative does not by itself replace all the nutrients supplied by milk.
Avoid shortcuts
“Plant-based”, “organic” and “natural” are not sufficient descriptions of a product’s balance. A short ingredient list does not tell you everything about its nutrients either.
Challenge: build a satisfying plant-based meal with vegetables, a starchy food and a protein source. Adapt the quantity to your appetite.
Sources: S4, S13, S1; original activity. References.
One plate,
many possibilities
A simple structure allows variety without constant calculation.
Identify three components
A vegetable or fruit, a starchy food and a protein-rich food give structure to a main meal. Proportions remain flexible and can vary with the foods, individual needs and appetite. Include water and a fat suitable for the preparation.
Try this: identify the components in pasta with tomato sauce. You could add vegetables and a protein source according to your recipe and what you will eat during the day.
Sources: S17; original NMTE illustration, no prescribed proportions. References.
Two example days
for inspiration
Adaptable ideas with no calorie target or promised result.
| WHEN | DAY A | DAY B |
|---|---|---|
| Morning | Oats, plain yoghurt, pear and a few walnuts. | Wholegrain bread, an egg, fruit and an unsweetened drink. |
| Lunch | Lentil and bulgur salad, seasonal vegetables, rapeseed-oil dressing. | Potatoes, fish or tofu, cooked vegetables and oil as appropriate. |
| Evening | Rice, stir-fried tofu and vegetables; dairy or a suitable alternative as appropriate for the day. | Vegetable soup with white beans, bread and plain yoghurt. |
| If hungry | Fruit, dairy, bread or another suitable snack. | A snack is an option, not an obligation. |
What these examples do not determine
They do not specify your personal portions or exact coverage of your needs. Meals can be smaller or larger according to appetite, activity and other meals. The chosen products and quantities change the nutrients supplied.
Your turn: keep the structure of one meal and replace an ingredient with a seasonal food, a cultural preference or a more economical choice.
Sources: Original NMTE examples and activities; principles S17. References.
Read a label
in four steps
The front catches your eye; the data help you compare.
- The product and ingredients
Check what it actually contains and the allergens highlighted.
- The same basis
Compare per 100 g or 100 ml, then calculate your portion if useful.
- Relevant information
Depending on the product: protein, fibre when listed, sugars, saturated fat and salt.
- The context
One food is part of a meal, not a verdict on the whole day.
| FICTIONAL EXAMPLE | PRODUCT A | PRODUCT B |
|---|---|---|
| Portion actually eaten | 30 g | 50 g |
| Salt per 100 g | 1.2 g | 0.8 g |
| Salt in that portion | 0.36 g | 0.40 g |
B has less salt at the same weight, but the larger portion supplies slightly more. Both perspectives matter: composition and quantity eaten.
Activity: compare two products you already buy. Choose the one that suits your use, without looking for a perfect product.
Sources: S16; original calculation and example. References.
Simple shopping,
a manageable budget
Organisation may help more than hunting for rare or expensive foods.
A base to adapt to your household
| CUPBOARD | FRIDGE / FREEZER |
|---|---|
| Oats, rice, pasta and bread with appropriate storage. | Seasonal fresh vegetables or plain frozen vegetables. |
| Dried lentils or canned pulses. | Eggs, tofu, dairy or suitable alternatives. |
| Canned tomatoes, herbs and spices. | Fruit according to your purchases and preferences. |
| Rapeseed or olive oil, unsalted nuts. | Fish or other protein foods according to your choices. |
Five questions before filling the basket
Which meals do you actually need to plan? What is left to use? Which ingredient can serve twice? Which quick option could avoid an emergency purchase? What does the price per kilogram tell you?
Task: make a shopping list for three meals that reuse two ingredients. For example, lentils in a salad then a soup; roasted vegetables then an omelette.
Sources: Original planning tools; S2, S3. References.
Prepare, store
and enjoy
Nutritional quality and food safety go together.
| THE HABIT | THE REASON |
|---|---|
| Clean | Wash hands, clean surfaces and wash vegetables and fruit eaten raw. |
| Separate | Keep risky raw foods apart from ready-to-eat foods; use clean utensils. |
| Cook adequately | Follow cooking instructions, especially for poultry and sensitive foods. |
| Chill | Do not leave perishable foods or leftovers for long at room temperature; maintain the cold chain. |
Preserve nutrients without seeking perfection
Vary raw and cooked foods. Processing may reduce some sensitive nutrients and make others more accessible. Appropriate shorter cooking and using cooking water in a soup can be helpful.
Dried beans require appropriate preparation and cooking: follow reliable instructions or choose a ready-to-use canned version. Raw pulses are not an alternative to cooked ones.
Activity: notice how you put away your next shopping trip. Which foods need to go into cold storage first?
Sources: S18; practical preparation guidance. References.
Supplements:
a targeted question
They can address a specific need; they do not replace food.
- Define the need
Which nutrient, for what reason and on what basis? An isolated symptom is not enough.
- Take an inventory
Include capsules, powders, fortified drinks and “energy” or “beauty” products.
- Check precautions
Medicines, illness, pregnancy, combined dose and duration all matter.
- Review
A supplement started for a temporary reason should not become automatic without reassessment.
In Switzerland, food supplements are foods, not medicines. They are not intended to treat disease. Some situations require particular attention, including B12 in a vegan diet and folic acid around a planned pregnancy.
Prepare a question for a professional
“Here are the products I take, their doses and how long I have used them. Is this supplement appropriate for me? How can its usefulness be assessed, and when should we review it?”
Never replace prescribed treatment with a supplement solely on the basis of a testimonial, advertisement or this guide.
Sources: S4, S19, S11. References.
When needs
require adaptation
General guidance has limits: some circumstances call for personalised advice.
| SITUATION | A USEFUL NEXT STEP |
|---|---|
| Planning pregnancy, pregnancy or breastfeeding | Discuss specific needs, indicated supplements and food safety with a professional in advance. |
| Childhood and adolescence | Use guidance adapted to growth; adult portions do not automatically apply. |
| After 65 or with reduced appetite | Pay attention to variety, hydration, protein intake and unwanted weight loss. |
| Vegan diet | Secure B12 and organise other nutrients; guidance is especially important in sensitive life stages. |
| Illness, surgery or medication | Adapt advice to medical constraints and possible interactions. |
| Allergy or multiple exclusions | Confirm necessary restrictions and avoid removing several groups without replacements. |
If eating becomes a source of substantial fear, guilt or restriction, professional support can help. This guide aims to make choices simpler, not to intensify control.
Sources: S4, S5; educational framework. References.
Six claims
to reconsider
An appealing phrase is not always a complete piece of information.
| THE CLAIM | A MORE INFORMED VIEW |
|---|---|
| “A vitamin will definitely give me energy.” | It can contribute to metabolism without providing calories or correcting tiredness of unknown cause. |
| “Carbohydrates always cause weight gain.” | The diet, quantities and habits matter; fruit, oats and soft drinks do not have the same place. |
| “Juice always replaces fruit.” | Whole fruit retains its structure and more fibre; sugars in juice are free sugars. |
| “Natural means risk-free.” | The substance, dose, interactions and individual circumstances also determine risk. |
| “One superfood is enough.” | No food alone covers the diversity of needs; ordinary foods can complement one another very well. |
| “The body needs a detox cure.” | The liver and kidneys carry out elimination functions; a commercial detox is not a general nutritional necessity. |
Activity: choose a nutrition advertisement. Separate the biological fact, the promised benefit and the missing information needed to evaluate the claim.
Sources: S3, S4, S7; original exercises. References.
Three situations,
your choices
Several answers may be appropriate. Aim for clear reasoning rather than perfection.
Case 1 / Lunch in a hurry
Sam often has only bread and vegetable soup at work. Which simple additions could give this meal more structure without adding much preparation time? Suggest two options and check storage needs.
Case 2 / The plant-based drink
Alex replaces milk with an unfortified rice drink and assumes their nutrients are identical. What information should be compared on the label? Which nutrients cannot be assumed equivalent?
Case 3 / Tiredness and capsules
Léa feels tired and wants to combine a multivitamin, a magnesium-B6 product and an “energy” drink. What should be checked before she takes them? Why does tiredness not prove a vitamin deficiency?
Suggested answers are on page 32. They are not individual prescriptions.
Sources: Fictional situations and original NMTE activities. References.
Seven days,
a little more clarity
An observation challenge without weighing, restriction or labelling foods “good” or “bad”.
| DAY | THE EXPERIMENT | YOUR QUESTION |
|---|---|---|
| 01 | Observe a usual day. | What already works well? |
| 02 | Create a reminder to drink. | Which moment is most practical? |
| 03 | Add a plant food to a meal. | Which option is easy and enjoyable? |
| 04 | Try a pulse. | How would I enjoy eating it again? |
| 05 | Compare two labels. | Does the portion change my reading? |
| 06 | Prepare a base for two meals. | Have I saved time or reduced waste? |
| 07 | Review without judgement. | Which single habit will I keep? |
The aim is to learn what suits your everyday life. A modest, lasting change matters more than a perfect week followed by giving up.
Sources: Original NMTE educational programme. References.
My observation
journal
A printable page for one meal or day. No calories, judgement or score.
Sources: Original NMTE journal. References.
The essentials
quiz
Twelve revision questions. Choose A or B, then turn to the next page.
- Do whole fruit and its juice always have the same nutritional role?
A. Yes, without qualification. B. No, structure and fibre differ.
- Do vitamins directly supply calories?
A. Yes. B. No.
- Which option supplies both protein and fibre?
A. Lentils. B. Olive oil.
- Does a plant-based drink always replace all the nutrients in milk?
A. Yes. B. No, check its composition.
- Is an upper intake level a dose to aim for?
A. No. B. Yes.
- What should you check before combining supplements?
A. Only their colour. B. Ingredients, doses and combined intakes.
- Which vitamin needs a reliable source in a vegan diet?
A. B12. B. Vitamin K alone.
- Should fibre always be increased very quickly?
A. Always. B. Gradual change according to tolerance is usually preferable.
- What is a useful basis for comparing two labels?
A. The same quantity, then the portion eaten. B. Pack size alone.
- Is food without an unusual smell necessarily safe?
A. Yes. B. No.
- Does tiredness allow you to diagnose a deficiency yourself?
A. No. B. Yes.
- Must a meal be perfect to contribute to a balanced diet?
A. Yes. B. No, the overall pattern matters.
Sources: Original NMTE formative assessment. References.
Answers
explained
Each mistake points to a concept to revisit, without judgement.
1 · B
Whole fruit retains a structure and fibre that juice does not supply in the same way.
2 · B
Vitamins have biological roles but do not supply calories.
3 · A
Lentils combine protein, starch and fibre, among other nutrients.
4 · B
Protein, calcium and fortification vary considerably between products.
5 · A
A safety limit does not describe a requirement to meet.
6 · B
The same nutrient may appear in several products.
7 · A
B12 must be reliably secured; unfortified plant foods are not enough.
8 · B
Gradual change and suitable hydration often improve tolerance.
9 · A
Equal-weight comparison and portion-based reading complement each other.
10 · B
Some hazards do not change a food’s smell or appearance.
11 · A
Tiredness has several possible causes and may need assessment.
12 · B
Variety and consistency matter over time.
Back to the three cases on page 28
Case 1: add beans to the soup, or an egg/tofu alongside the bread; adapt quantities to appetite and keep perishable foods cold during transport. Case 2: compare protein, calcium and fortification, without assuming equivalence. Case 3: list all products and their combined B6, then seek advice; persistent tiredness deserves assessment rather than automatically combining products.
Sources: Synthesis of the guide’s concepts. References.
A short glossary
Useful words for reading nutrition information more independently.
| TERM | MEANING IN THIS GUIDE |
|---|---|
| Bioavailability | The share of a nutrient that becomes available for the body to use. |
| Deficiency | Insufficient supply of a nutrient with biological or clinical consequences; it cannot be inferred from a feeling alone. |
| Fortification | Adding nutrients to a food; check their presence and amounts in the actual product. |
| Essential | A nutrient that must come from food because the body cannot make enough. |
| Macronutrients | Carbohydrates, fats and proteins, consumed in relatively large amounts. |
| Micronutrients | Vitamins and minerals needed in smaller amounts. |
| Intestinal microbiota | The community of micro-organisms living in the intestine. |
| Portion | An amount of food; the definition depends on the context and guidance used. |
| Free sugars | Added sugars and sugars in honey, syrups and juices. |
| Reference value | Guidance for population groups, not a measured individual requirement. |
“Natural” describes an origin or presentation; it does not establish whether a product is effective, safe or necessary.
Sources: S3, S5, S7. References.
Sources
you can check
Selected public and institutional references consulted on 17 October 2026.
- S1 · OSAV
Recommandations nutritionnelles suisses pour les adultes de 18 à 65 ans. Base actualisée en 2024.
https://www.blv.admin.ch/fr/recommandations-nutritionnelles-suisses-adultes - S2 · Société Suisse de Nutrition
Recommandations nutritionnelles suisses, version longue.
https://www.sge-ssn.ch/media/4sintpm3/recommandations-nutritionnelles_version-longue_f.pdf - S3 · Organisation mondiale de la Santé
Alimentation saine. Fiche du 26 janvier 2026.
https://www.who.int/fr/news-room/fact-sheets/detail/healthy-diet - S4 · OSAV
Besoins en compléments alimentaires.
https://www.blv.admin.ch/fr/besoins-en-complements-alimentaires - S5 · OSAV
Valeurs nutritionnelles de référence suisses.
https://www.blv.admin.ch/fr/valeurs-nutritionnelles - S6 · ANSES
Protéines : rôle, sources et apports recommandés. 22 décembre 2025.
https://www.anses.fr/fr/content/proteines-role-sources-et-apports-recommandes - S7 · EFSA
Valeurs nutritionnelles de référence : notions et ressources.
https://www.efsa.europa.eu/en/topics/topic/dietary-reference-values - S8 · NIH / Office of Dietary Supplements
Vitamin D: Fact Sheet for Health Professionals.
https://ods.od.nih.gov/factsheets/VitaminD-HealthProfessional/ - S9 · NIH / Office of Dietary Supplements
Vitamin E: Fact Sheet for Health Professionals.
https://ods.od.nih.gov/factsheets/VitaminE-HealthProfessional/ - S10 · NIH / Office of Dietary Supplements
Vitamin K: Fact Sheet for Health Professionals.
https://ods.od.nih.gov/factsheets/vitaminK-HealthProfessional/
Numerical guidance and general advice refer to the populations covered by each source. The nutrient-function tables are deliberately concise and are not clinical monographs. Some official source titles and linked documents are in French.
Information
that stays current
Knowledge evolves: use institutional pages and their updated versions.
- S11 · EFSA
Tolerable upper intake level for vitamin B6. EFSA Journal, 2023;21(5):8006.
https://doi.org/10.2903/j.efsa.2023.8006 - S12 · NIH / Office of Dietary Supplements
Vitamin C: Fact Sheet for Health Professionals.
https://ods.od.nih.gov/factsheets/VitaminC-HealthProfessional/ - S13 · NIH / Office of Dietary Supplements
Vitamin B12: Fact Sheet for Health Professionals.
https://ods.od.nih.gov/factsheets/Vitaminb12-HealthProfessional/ - S14 · NIH / Office of Dietary Supplements
Iron: Fact Sheet for Health Professionals.
https://ods.od.nih.gov/factsheets/Iron-HealthProfessional/ - S15 · NIH / Office of Dietary Supplements
Iodine: Fact Sheet for Health Professionals.
https://ods.od.nih.gov/factsheets/Iodine-HealthProfessional/ - S16 · OSAV
Base de données suisse des valeurs nutritives.
https://valeursnutritives.ch/fr/ - S17 · Société Suisse de Nutrition
L’assiette équilibrée : principes pour composer les repas.
https://www.sge-ssn.ch/fr/recommandations/recommandations-officielles/lassiette-equilibree/ - S18 · OSAV
Hygiène et aliments : conservation et préparation.
https://www.blv.admin.ch/fr/hygiene-et-aliments - S19 · OSAV
Compléments alimentaires : bases et aspects légaux.
https://www.blv.admin.ch/fr/complements-alimentaires
Learn.
Practise.
Grow.
Understanding becomes a resource when it supports everyday choices.
Keep one guiding idea, try one practical step and return to your questions. This guide is a starting point for exploring nutrition through a structured and curious approach.
Educational guide • Version 1.0 • October 2026
English edition • 36 pages
Prepared for Naturopathie MTE / NMTE