Everyday nutrition for muscles and joints

Every day, muscles, bones, and joints function as a unit. Walking, climbing stairs, carrying objects or sitting down generates strain that is absorbed by the muscles, tendons and structures close to the joints. Nutrition provides the energy and nutrients needed by the body to maintain tissue and normal bodily functions. This article focuses on practical habits and specific food ideas.

Swiss dietary recommendations and the Swiss food pyramid provide a good foundation. They show how a balanced and varied diet can be implemented in everyday life while emphasising the importance of water, vegetables, fruit, whole grains and appropriate portions of protein-rich foods and vegetable oils.

A practical rule of thumb is the plate approach. It works for lunch and dinner and can also be used for breakfast.

• About half of the plate: vegetables or salad, as colourful and seasonal as possible
• About a quarter: starchy side dish, preferably wholemeal or potatoes
• About a quarter: protein source, animal or vegetable, varied
• Serve with: water or unsweetened tea and a small amount of vegetable oil or nuts

Protein provides amino acids that the body needs for muscle tissue, among other things. For healthy adults under the age of 65, the FSVO recommends 0.8 g protein per kilogramme of body weight per day, for healthy older people at least 1 g per kilogramme of body weight per day with sufficient energy intake. In everyday life, it helps to spread protein intake over the day, for example with a protein source at every main meal.

• Animal options: dairy products, eggs, fish, meat in suitable portions
• Plant-based options: pulses, tofu, tempeh, seitan, nuts and seeds
• Combinations: pulses plus cereals are a good mixture of amino acids

Bones are dynamic tissue and require calcium, among other things. Vitamin D plays a role in the supply because it influences the absorption and utilisation of calcium. In practical terms, this means regularly incorporating calcium-rich foods and remembering that the body’s own production of vitamin D via sunlight plays a key role.

Fats provide energy and enable the absorption of fat-soluble vitamins. The Swiss food pyramid recommends vegetable oils, with rapeseed oil often mentioned as a suitable choice for everyday use. In addition, nuts, seeds, pulses, vegetables and fruit provide a wide range of micronutrients and dietary fibres. In everyday practice, focussing on variety across food groups matters more than optimising individual nutrients. Omega-3 fatty acids, such as those found in oily fish and certain plant sources like linseed or walnuts, are also part of a balanced diet. What is particularly important is the regular variety of high-quality fat sources across different food groups.

Sufficient drinking is a basic requirement. The guideline of Swiss dietary recommendations is 1 to 2 litres of unsweetened drinks per day, preferably water. The requirement may be higher during sport, heat or high perspiration rates.

Many people benefit from a few standard routines instead of complicated plans. The following ideas are deliberately pragmatic.

• A protein base in the fridge: yoghurt, quark, eggs, tofu or pulses
• Prepare simple vegetables: wash and prepare cucumbers, carrots, lettuce
• Store cupboard basics: oat flakes, wholegrain rice, pasta, lentils, chickpeas, nuts
• Plan one tray meal per week, use leftovers for lunch the next day
• Use the seasonal calendar, select and repeat two vegetables per week

An everyday diet for muscles, bones and joint function is based on simple principles: drink regularly, eat plenty of vegetables, favour whole grains, spread out suitable sources of protein, include vegetable oils and nuts and shop seasonally. With a few routines, snack ideas and simple recipes, this can be achieved without a great deal of effort.