Lifesum Standard
Lifesum Standard is our most balanced program and it is the default program that your account is set to when you first create your Lifesum account.
What does the Lifesum Standard program do for me?
There's nothing wrong with being a little traditional when it comes to staying in shape. Here's an old-school, fuss-free program for you. The Lifesum Standard program has a macronutrient intake according to the government recommendations. A plan that advocates a great and varied intake of fruits, vegetables, whole-grain options, and healthy fat sources (such as fatty fish, nuts, and seeds).
Follow the rating in the app to keep a balance between what to eat more of and what to eat less of. Once you get into it you will be able to use it as a sustainable program for the rest of your life!
Don't eat below calorie goal, Don't forget to track what you drink.
Consider all of this as a general guideline, not something that is written in stone. The plan can be adjusted to your individual needs and preferences.
Recommended foods:
- Grains (i.e. oats, buckwheat, barley, quinoa, kernel)
- Legumes (i.e. lentils, black beans, kidney beans, chickpeas)
- Vegetables (i.e. broccoli, cauliflower, mushrooms, kale, tomatoes, cabbage, pease, avocado, brussels)
- Root vegetables (i.e. potato, sweet potato, beetroot, parsnip)
- Berries (i.e. strawberries, blueberries, raspberries, cloudberries)
- Fruits (i.e. pear, apple, banana, mango, orange, plum)
- Oils (i.e. rapeseed oil, virgin olive oil, sesame oil)
- Seeds (i.e. chia, psyllium, sunflower, pumpkin, hemp)
- Dairy (i.e. plain quark, cottage cheese, plain yoghurt)
- Eggs
- Fish (i.e. salmon, cod, herring, rainbow trout, haddock, mackerel, hoki, tuna)
- Chicken
- Turkey
Tips!
- Read the food labels to avoid foods with hidden sugars and unhealthy fats!
- Vary your food intake to make sure you get enough nutrients!
- Eat local foods that are in season! They will both taste better, and you’ll probably get them for a better price!
- Avoid drinking your calories. Instead of drinking a fruit juice - eat the fruits instead, otherwise you are missing out on lots of fiber!
- Prepare your food from scratch! By doing this you know the exact ingredients of your meal and you can avoid sugar, artificial additives and unhealthy fats.
- Check out the app for delicious recipes for Lifesum Standard!
Sources of recommendations:
https://www.who.int/news-room/fact-sheets/detail/healthy-diet
Updated on: 30/01/2025
Thank you!