Nutrients and Benefits

Fed considers over 30 nutrients in every meal. Here’s a breakdown of these nutrients and their benefits.

Vitamin A

Vitamin A is essential for eye health and important for the immune system. It can be found in both plant and animal foods. Plant foods provide a precursor of vitamin A called carotenoids which our bodies must convert into Vitamin A. On the other hand, animal foods provide preformed vitamin A. Both plant and animal sources of Vitamin A undergo activation in the body. It’s best to get Vitamin A from food to avoid getting too much of it through supplements.

B Vitamins

B Vitamins (includes: Thiamin, Riboflavin, Niacin, Pantothenic Acid, Vitamin B6, and Vitamin B12) are water soluble vitamins with a range of uses in the body. They are important in normal neurological development and functioning, DNA synthesis, protein synthesis, and the formation of red blood cells, white blood cells, and platelets . The bioavailability of many B vitamins is higher in animal foods, but it’s still possible to get all your B vitamins with a plant-based diet. Excess quantities of these vitamins aren’t stored (they are excreted in urine) so it’s important to consume adequate amounts on a daily basis.

Vitamin C and E

These vitamins are important antioxidants that protect cells from damage, and assist in tissue growth and repair. They’re also important factors in fighting disease. These two nutrients are best obtained through food and need to be consumed daily as neither are made in our bodies.

Vitamin D

Vitamin D enhances calcium absorption, contributing to the development and maintenance of strong, dense bones. It has a role in supporting our immune system and can be made in our bodies after exposure to UV light. However, for those living in colder climates where sun exposure may be minimal due to heavy clothing or limited sun exposure for much of the year, it is important to get vitamin D from food or supplements. It can be challenging to get adequate vitamin D from the regular foods we consume, making Full Nutrition meals a valuable option.

Vitamin K

Vitamin K is an important part of blood clotting. There is also some evidence to show that it can also contribute to maintenance of bone density and calcium balance . Vitamin K can be found in both plant and animal foods, but is most abundant in dark leafy vegetables. Regularly eating varied diet, rich in dark green vegetables, will provide adequate amounts of vitamin K.

Iron

Iron is essential for the development of healthy, functioning blood cells. Blood cells require iron to transport oxygen throughout the body. Without adequate iron your energy levels can suffer. Iron can be found in both plant and animal foods, however the type of iron in each food differs. Plants and enriched foods contain what is called “non-heme” iron. Animal based products contain “heme” iron. Heme iron is more efficiently absorbed and used by our bodies. However, you can improve your bodies’ absorption and use of non-heme iron by a) consuming heme iron foods at the same time as non-heme foods or b) consuming vitamin C at the same time you consume non-heme iron. Fed makes a point of including iron rich plant foods, such as green vegetables, nuts and fortified grains, with a source of vitamin C in all meals.

Calcium

Calcium has a significant role in bone and teeth health. It’s important for muscle contraction, nerve function, and blood clotting. Bones are the storage unit for calcium. If we don’t get enough calcium in our diet, the calcium we need for other functions, like muscle contraction, comes from our bones. Low calcium intake over the long term can lead to weak and brittle bones, increasing the risk of bone breaks and fractures. In order to prevent this, we fill our meals with calcium rich foods like chia seeds, leafy greens, cheese and yogurt.

Zinc, Selenium, and Copper

These trace minerals are antioxidants and have a multitude of different roles in the body. They all participate in maintaining a healthy, functioning immune system. Selenium may also play a role in keeping the thyroid healthy. Copper helps the body absorb iron and form blood cells. Zinc participates in many different enzyme reactions including ones involved in wound healing and protein synthesis. Each mineral can be found in a variety of foods and we only need a little per day.

Magnesium and Phosphorus

Magnesium and phosphorus are essential minerals that allow the body to process food into energy. Magnesium alone is involved in more than 300 different enzyme interactions in the body. Phosphorous can be found in every cell in your body. Taken together, they are also important for bone health. We can get these minerals from a variety of foods, and our digestive system and kidneys regulate the amount of these minerals in our body.

Sodium and Chloride

These minerals are necessary for proper cell functioning. They’re usually ingested together in the form of NaCl (sodium chloride or table salt) and are found abundantly in our foods. It is much more likely to get too much of these minerals than too little. Too much sodium can elevate your blood pressure which, over time, can damage your blood vessels and lead to heart disease and/or kidney disease. At Fed, we limit our sodium content. The total sodium of all three meals will not have more than 2300mg per day, although most days are well below that target.

Potassium

Potassium is another mineral, also an electrolyte, ubiquitous in our bodies and in our foods. It is important for blood pressure control and muscle contraction, including playing a key role in proper heart function . Potassium levels in our bodies are regulated by the kidneys. This mineral plays an important role in heart function. Eating a varied diet of fruits, vegetables, meats, dairy and whole grains — as provided by Fed — can provide adequate amounts of potassium daily. Therefore, it is NOT recommended to take a potassium supplement.

Carbohydrates and Fibre

Our body’s main source of energy is carbohydrates. They’re found most abundantly in foods such as grains (wheat, rice, barley), starchy vegetables (potatoes, yams, peas), legumes and fruit. These foods also contain fibre, which is indigestible by our bodies but very useful in slowing digestion, prolonging satiety and promoting regularity. There are two main types of fibre: insoluble and soluble fibre. Insoluble fibre, which helps move things along the digestive tract, is found in whole grains and vegetables. Soluble fibre is found in legumes, oats and barley, and can play a part in regulating blood cholesterol and/or blood sugar.

Fats

Fat (including saturated and healthy fats) is needed for proper cell function, hormone regulation, energy balance and the transportation of certain vitamins. Fats are the most energy dense food available. Different types of fat — saturated and unsaturated — are processed differently by your body. While both types of fat are part of a healthy diet, too much saturated fat over a long period of time can negatively impact your heart health. Fed aims to keep saturated fats under 22g per day, which is around 10% of your total caloric intake. The remainder of fat in our meals comes from unsaturated fats like omega-3s!

Sample Full Nutrition™ Menu

We make a new menu every week, to give you the ultimate variety in your diet, and to make sure you never get bored. Below is an example of what a week on Full Nutrition looks like.

Monday

Tuesday

Wednesday

Thursday

Friday

Saturday

Breakfast

Lunch

Dinner

Breakfast