A guide to complete nutrition: Healthy living

A guide to complete nutrition: Healthy living

Does your diet contain all that it should?

Complete nutrition refers to any diet that provides the standard portions of all the recommended food types. This includes carbohydrates, proteins, fats, vitamins, minerals and water. All in the appropriate proportions. Food interacts with our bodies, providing the essential nutrients that allow us to grow, develop, and maintain optimal health. Complete nutrition is the consumption of all the essential nutrients that our body requires, in the right amounts, to function optimally.

            Vitaminfood and its involvement in providing complete nutrition.

At Vitaminfood, complete nutrition is by definition the core and reason for our existence; complete nutrition for one and all. We live and breathe to provide a quality diet and in the right quantity. Vitaminfood meal replacement shakes give you 100% what you need.


Vitaminfood is nutritionally complete with an IFS accreditation ( International Featured Standard).

By nature, we are all limited in what we can do and how much we can impact because of our mobility and mono-existence nature. We all have to specialize in our different areas of choice. However, certain areas are more far-stretching than others. And our pick among such sectors is nutrition; complete nutrition.

Our team aims to be a sustainable source of good fuel for ultimate productivity. To enable the engineers to build better structures and architects design better crafts or attorneys present better cases.

To enable the fathers to be better dads and mothers better moms.

And to stretch this empowerment to everyone regardless of their ability to afford a decent meal or a nutritionally complete diet.

So what does complete nutrition entail?

Complete nutrition is a topic that we are all entitled to have perfect understanding of.  

Nutrition is aimed mainly at:-

Cell and body growth

                                Muscle and tissue repair

Disease prevention

Studying nutrition reveals what the body requires to achieve these primary goals and other secondary goals. It also reveals how the body utilizes the vital acquired nutrients.

The essential nutrients are divided into six categories: carbohydrates, proteins, fats, vitamins, minerals, and water. Each nutrient plays a vital role in the body, and a deficiency in any one of them can cause severe health problems.

Here is what complete nutrition demands:

Macronutrients include carbohydrates, protein and fats.

  1. Carbohydrates- sugar, starch, fiber.

Carbohydrates are the basic source of energy for our bodies. Carbohydrates are the body's primary source of energy, and they are essential for the proper functioning of the brain, nervous system, and muscles. They are found in foods like grains, fruits, vegetables, and dairy products.

A study by Harvard School of Public Health titled- ‘The Best Diet: Quality Counts’ calls for quality assessment. Right from the heading it is a call to not just measure your calories amount but also the quality of those calories. Are you certain of your calories quality or you consume are zero calories?

Carbohydrates are an area of great health concerns and the reason behind several chronic illnesses.

For instance, sugars provide ready to use energy but a spike results in imbalance which may progresses into diabetes. You can handle a maximum of 25g for women and 36g for men(both highly active adults) or less than 2% of calorie intake. Vitaminfood shakes contain 2.4g of sugar/450g package.

Starch just like sugar, is easily broken down and needs to be watched. These two do not give the fullness effect thus encouraging people to snack often.

But our goal is to provide a diet not a snack. So we bank on fiber which is good for your gut bacteria, diabetes control and prevention, cardiovascular diseases and gives a fullness feeling. Vitaminfood is packed with more complex carbs and less refined ones like sugars.


  1. Proteins-

    consists of 20 amino acids.

 Proteins are the building blocks of the body and are responsible for the growth, repair, and maintenance of body tissues. They are found in foods like meat, poultry, fish, eggs, beans, and nuts.

The recommended daily protein intake is o.8g/kg of body weight( according to the National Academy of Medicine).

Pea protein isolate provides the 10 essential ones in abundance and less of the non-essential which are produced by the body.

Vegans especially are at risk of being deficient because of the nature of plant-based diet. Vitaminfood was however developed with vegan and vegetarian diets as a central pillar thus ensuring the sufficiency for them.

  1. Fats

When you hear of fats, you almost always think of weight and clogged blood vessels.

Yes it is true that these two are main consequences of uncontrolled fat intake. However, fats are vital and that is why Vitaminfood provides 69.8g/450g of which saturated are only 7.8g. This is well below the maximum limit of 10% fat-calorie relation.

Vital for lubricating joints reducing inflammation, healthy brain, heat insulation and hormone production.

Fats are essential for the proper functioning of the body, and they play a crucial role in cell growth, hormone production, and brain function. They are found in foods like meat, dairy products, nuts, seeds, and oils.

It is still important to watch your fat intake closely in the overall diet to avoid liver, heart and weight complications.

  1. Water

 Water is an essential nutrient that makes up about 60% of the body's weight, and it is required for all bodily functions, including digestion, circulation, and temperature regulation. It is essential to drink enough water each day to ensure that the body stays hydrated and functions properly.

Our shaker or your preferred homemade Vitaminfood shake obviously doesn’t supply the recommended 2 litres but we contribute a share and is sufficient for the digestion and assimilation processes as a solvent and reactant.


Micronutrients include vitamins and minerals. Even in these nutrients required in small amounts some are required in significantly higher amounts than the others. We vary the quantity according to the bodily requirements.

  1. Vitamins and minerals

 Vitamins and minerals are essential nutrients that the body needs in small amounts, but they play a crucial role in the body's overall health. Vitamins are organic compounds that are essential for the body's metabolism, and they are found in foods like fruits, vegetables, and dairy products. Minerals are inorganic compounds that are necessary for the body's overall health, and they are found in foods like meat, dairy products, and vegetables.

The body’s immunity is greatly reinforced by vitamins and minerals. Minerals are also key in major metabolic and physiological processes such as nervous transmissions.

Vitaminfood is densely packed with these, a supply of 27 vitamins and minerals. This supply includes both macro elements and trace elements.

We also highlight those common deficiencies like iron, iodine, Vitamin D, Vitamin B12, Calcium and Magnesium. We provide sufficient quantities of these vitamins and minerals to ensure you remain healthy.

The baseline of all activities is nutrition.

Different foods serve different purposes more than just nourishment but extending even into the psychological space. A good example is chamomile which can heal anxiety.

Nutrients and processes involved in nourishment are analyzed on basis of molecular biology, biochemistry and genetic effect among other aspects. Such analysis has proven that complete nutrition promotes harmonious development of all body systems, reduces certain disease risks and leads to general mind and body wellness.

To achieve complete nutrition, it is necessary to consume a balanced diet that includes all of these essential nutrients in the right amounts. A balanced diet includes a variety of fruits, vegetables, whole grains, lean proteins, healthy fats, and plenty of water.

The dietary guidelines recommend that adults consume a variety of nutrient-dense foods within and among all food groups and limit the intake of added sugars, saturated fats, and sodium. They also recommend consuming less than 10% of calories per day from added sugars and less than 10% of calories per day from saturated fats.

Consuming a balanced diet is not only essential for maintaining optimal health but also for preventing chronic diseases. Studies have shown that a diet high in fruits, vegetables, whole grains, and lean proteins can reduce the risk of heart disease, stroke, type 2 diabetes, and some types of cancer.

In addition to a balanced diet, regular physical activity is also essential for maintaining optimal health. Physical activity can help reduce the risk of chronic diseases, maintain a healthy weight, and improve overall well-being.

In conclusion, complete nutrition is the consumption of all the essential nutrients that the body needs to function optimally. To achieve complete nutrition, it is necessary to consume a balanced diet that includes a variety of fruits, vegetables, whole grains, lean proteins, healthy fats, and plenty of water. Regular physical activity is also essential for maintaining optimal health. By consuming a balanced diet and engaging in regular physical activity, individuals can reduce the risk of chronic diseases, maintain a healthy weight, and improve overall well-being.

Vitaminfood provides you with the healthy energy to get through your entire day. If you have to get through that schedule, then it better be on a nutritionally complete diet. How else can you prove that your time was well spent unless you were on good fuel?


Complete nutrition is our primary goal and guides all our actions so subscribe to get your regular supply of complete nutrition.




  1. Vegan and vegetarian diet plans- https://health.gov/sites/default/files/2019-09/2015-2020_Dietary_Guidelines.pdf
  2. Added Sugars- https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/sugar/how-much-sugar-is-too-much#:~:text=AHA%20Sugar%20Recommendation&text=Men%20should%20consume%20no%20more,32%20grams)%20of%20added%20sugar!
  3. https://nutritionj.biomedcentral.com/articles
  4. https://www.hsph.harvard.edu/nutritionsource/healthy-weight/best-diet-quality-counts/
  5. https://books.google.co.ke/books?hl=en&lr=&id=GcgLBwAAQBAJ&oi=fnd&pg=PP1&dq=complete+nutrition+guide&ots=aZE4UE1kTS&sig=HQarKYgmGpow1njcwB0jTP6E3fA&redir_esc=y#v=onepage&q=complete%20nutrition%20guide&f=false
  6. https://books.google.com/books?hl=en&lr=&id=xYjLBQAAQBAJ&oi=fnd&pg=PP1&dq=advanced+nutrition+macronutrients&ots=j-2qF61kO6&sig=srsADyIgHHYeZJJZE9g4-PS0EGg
  7. https://www.hsph.harvard.edu/nutritionsource/2019/01/17/roadmap-to-a-healthy-and-sustainable-food-future/
  8. https://www.medicalnewstoday.com/articles/160774#macronutrients
  9. https://abbottfamily.com.sg/adult-learning-resource#activeageing