The ABCs of Nutrition – The Basics, Simple and Clear

This story comes from our archives, from a time when FunTastyQ Fit was still called Geneto Lifestyle. We keep our older stories on file—our product has a long history.

Do you want more energy and to feel better? A balanced and varied diet plays a key role in supporting good health and well-being. Have you ever felt like healthy eating is rocket science? Conflicting advice, extreme “diets,” various superfoods, and dietary supplements can be confusing, leaving you unsure of where to start. In reality, it’s much simpler and easier once you get the basics of nutrition down! The Geneto Lifestyle app helps you eat a balanced and varied diet without extreme restrictions or complicated rules. This week’s meal plans are based on science-backed Nordic dietary guidelines and are tailored to your individual needs.

Energy Balance – Eat Exactly as Much as You Need!

Food is our fuel. The energy (kilocalories) you consume throughout the day should be in balance with the energy you expend. The rule is simple: If you eat less than you need, you’ll lose weight. If we eat more than we need, our body weight increases. Energy needs are individual and depend on gender, height, weight, age, and activity level. The Geneto Lifestyle app calculates your personal energy needs so you can get exactly the amount of energy you need. With its help, you can plan your diet more effectively.

Food quality matters, too!

Not all kilocalories are created equal. In addition to energy, your body needs macronutrients and micronutrients. Foods have different nutritional values

• Candy may contain a lot of energy, but very few vitamins and minerals.
• Vegetables provide energy, but they also contain nutrients that your body needs.

Therefore, it makes more sense to get most of your energy from whole foods. Choose whole foods—vegetables, fruits, whole-grain products, and high-quality protein sources. Eat very little or avoid altogether: highly processed foods, sweet and salty snacks, and soft drinks. Balance of Macronutrients To ensure a balanced diet, your daily energy intake should be distributed as follows:

• 50–60% carbohydrates
• 25–40% fat
• 10–20% protein

The meal plans in the Geneto Lifestyle app follow these proportions and also help meet your vitamin and mineral needs. With this type of diet, there’s no need for dietary supplements! The only exception is vitamin D during the darker months. A balance of energy and nutrients ensures that your body weight stays optimal, you stay healthy, and you feel good overall!

The ABCs of nutrition are planning and the plate method

If a set meal plan doesn’t work for you, the Geneto Lifestyle app lets you add your own meals and analyze whether your menu is balanced. The plate rule is a helpful guide for planning your meals. The Plate Rule—a simple way to eat a balanced diet

• ½ of the plate: raw salad or cooked vegetables
• ¼ of the plate: protein-rich foods (chicken, fish, eggs, legumes)
• ¼ of the plate: whole grains, potatoes, buckwheat, whole-grain rice, or whole-grain pasta

Following the plate rule helps you: ✔️ Eat the right amounts and proportions of macronutrients ✔️ Stay full longer ✔️ Ensure a variety of nutrients Eating regularly helps prevent cravings

• Eat consistently throughout the day to avoid blood sugar fluctuations and overeating.
• Recommended daily schedule:
  • 3 main meals—breakfast, lunch, and dinner
  • 1–2 snacks as needed
• Too-long gaps between meals (more than 3–4 hours) can lead to cravings—resulting in reaching for candy or a pastry.

The basic principle is simple! Your diet doesn’t have to be perfect all the time. If you eat a balanced and varied diet 80% of the time, you’re on the right track! If you follow the principles mentioned above, the results will be better and more sustainable in the long run. Stay healthy! Nutritionist Astrit Kreutzwald