Let’s face it, in today’s busy world it might be challenging to meet all of our daily nutrient requirements. You might even be wondering “What are my daily requirements?”
Calcium
Essential for nerve transmission, muscle function and healthy bones and teeth. Calcium also helps maintain normal blood pressure. Adults should get at least 1,000 mg daily (women over 51 need 1,200 mg daily). Try eating:
- 1 cup of firm tofu (500 mg)
- 1.5 oz of mozzarella cheese (about the size of two dominoes) (333 mg)
- 2 cups of kale (200 mg)
I can always count on Meez for tasty tofu creations. Plus, Meez only uses Phoenix Bean tofu made right here in Chicago!
Potassium
Needed to build muscle, break down and use carbohydrates, help regulate normal blood pressure and prevent hypertension. Unless you have kidney disease, adults should consume 4,700 mg daily. It is challenging to meet the recommended amount of potassium. Here are a few foods that really pack a punch:
- 1 banana (422 mg)
- 1 baked potato (926 mg)
- 1 cup cooked spinach (840 mg)
- 23 almonds (200 mg)
- 1 cup cooked broccoli (460 mg)
- 8 oz of yogurt (490 mg)
- 1 cup of strawberries (460 mg)
- 1/2 cup of lima beans (485 mg)
- 3 oz sirloin steak (286 mg)
- 1 cup of cooked tomatoes (429 mg)
Meez almost always offers a dish with broccoli, and now they have steak on the menu!
Vitamin D
Assists with the nervous and muscular systems and promotes calcium absorption. Adults need at least 600 IU a day. Depending on your age and how much sunlight you get some experts recommend higher amounts. Make sure this critical nutrient is in your diet by including:
- 3 oz of salmon (447 IU)
- 1 cup of milk (120 IU)
- 1 egg (83 IU)
Have you tried the salmon dishes Meez now offers?
By cooking meals at home and incorporating a variety of vegetables along with some lean meats and dairy products, you will be well on your way to meeting your nutrient needs.
About Jen Muczynski
I am a registered and licensed dietitian living in Chicago. Food is my passion! When I am not planning meals for my family or analyzing food labels at the grocery store, I am reading up on the most up to date evidence based nutrition studies. I enjoy dispelling the many myths we encounter everyday regarding diets and health.
I discovered Meez Meals in 2013 after undergoing major back surgery. I wanted to feed my family nutritious and home cooked meals but did not have the strength and energy to plan, shop, wash, chop and cook. Meez was a life saver! Even though I am back on my feet with more stamina and spirit than ever, I still depend on Meez for the majority of our meals. It is fast, easy and great for exposing kids to new vegetables and grains!
I enjoy volunteering for organizations such as Purple Asparagus, Lakeview Pantry and Girl Scouts (cookies are okay in moderation!). I am passionate about teaching others how to take nutrition back to the basics by using strategies that focus on whole foods, fitness and mindful eating. Eating right plays a tremendous part in our well-being. Many factors such as physical and emotional health, stress, and adequate rest affect food choices. I am motivated to help others foster a healthy relationship with the food they eat.
I am currently working on becoming a certified health coach with ACE in order to strengthen my motivational coaching skills. Since food is my hobby, pastime and passion I would love to help others find fun and easy ways to feel better about their nutrition choices.
Hungry for More?
The response to the Green Spring Vegetables with Toasted Gnocchi (beautifully shown above) has been beyond even our expectations. This dish combines asparagus, peas, and edamame with just enough Parmesan cream sauce for some richness and it is served over crunchy-on-the-outside, soft-on-the-inside toasted gnocchi. And the topper is that it is only ten minutes “hands-on” to prepare. We have other popular items this week, like the Steak Quinoa Bowl, Tokyo Tilapia Burrito, and Roasted Squash Personal Pizza. Fan favorite recipes. Direct delivery to your home. Healthy meals in a heartbeat. That’s the magic of Meez.
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