The ABCs of Nutrition – Making the Basics Simple and Clear

This article comes from our archives, from a time when FunTastyQ Fit was still called Geneto Elustiil. We keep our older articles available—our product has a long history.

Would you like more energy and a greater sense of well-being? A balanced and varied diet plays an important role in supporting good health and well-being. Have you ever felt that healthy eating is like rocket science? Conflicting advice, extreme “diets,” different superfoods and supplements can be confusing, leaving you unsure where to begin. In fact, it is much simpler and easier once you understand the ABCs of nutrition! The Geneto Elustiil app helps you eat a balanced and varied diet without extreme restrictions or complicated rules. This week’s meal plans are based on the evidence-based Nordic Nutrition Recommendations and adapt to your individual needs.

Energy balance—eat exactly as much as you need!

Food is our fuel. The energy you consume throughout the day (kilocalories) should be balanced with the energy you expend. The rule is simple: If we eat less than we need, we lose weight. If we eat more than we need, we gain weight.  Energy needs vary from person to person, depending on sex, height, weight, age and activity level. The Geneto Elustiil app calculates your personal energy needs so that you get exactly as much energy as you require. This makes it easier to plan your diet.

Food quality matters too!

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

• Candy may contain plenty of energy, but it provides very few vitamins and minerals.
• Vegetables provide energy while also containing nutrients that the body needs.

It therefore makes sense to get most of your energy from nutrient-dense whole foods. Choose whole foods—vegetables, fruit, whole-grain products and high-quality sources of protein. Eat very little of these foods or avoid them altogether—ultra-processed foods, sweet and salty snacks, and soft drinks. Macronutrient balance For a balanced diet, your daily energy intake should be divided as follows:

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

The meal plans in the Geneto Elustiil app follow these proportions and also help meet your vitamin and mineral needs. With this kind of diet, you do not need supplements at all! The only exception is vitamin D during the darker months. Balancing energy and nutrients helps us maintain an optimal body weight, stay healthy and feel good overall!

The ABCs of nutrition: planning and the plate method

If a set meal plan does not suit you, the Geneto Elustiil app lets you add your own meals and assess whether your diet is balanced. The plate method can help you plan your meals. The plate method—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, brown rice or whole-grain pasta

Following the plate method helps you: ✔️ Eat macronutrients in the right amounts and proportions ✔️ Feel full for longer ✔️ Ensure a varied nutrient intake Eating regularly helps prevent cravings

• Eat at regular intervals throughout the day to prevent blood sugar fluctuations and overeating.
• Recommended daily schedule:
  • 3 main meals—breakfast, lunch and dinner
  • 1–2 snacks if needed
• Going too long between meals (more than 3–4 h) can lead to cravings—and you may end up reaching for candy or a pastry.

The basic principle is simple! The ABCs of nutrition are not about being perfect all the time. If you eat a balanced and varied diet 80% of the time, you are on the right track! Following the principles outlined above leads to better, more sustainable results in the long term. Stay healthy! Nutrition counselor Astrit Kreutzwald