> ## Knowledge Base Index > Fetch the complete knowledge base index at: https://help.lifesum.com/sitemap.xml > Use this file to discover available pages before exploring further. > Pure-Markdown content can be obtained by appending a '.md' suffix to the content URLs listed in the sitemap (without the trailing slash). # 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:****___*__* [U.S. Department of Health and Human Services - Dietary Guidelines for Americans 2015-2020 Eight Edition](https://health.gov/our-work/food-nutrition/2015-2020-dietary-guidelines/guidelines/) [https://www.who.int/news-room/fact-sheets/detail/healthy-diet](https://www.who.int/news-room/fact-sheets/detail/healthy-diet)