Nutrition
When it comes to food, ingredients abound! With so many choices, you have to wonder how chefs decide on which foods to use in their dishes. At Mom’s Meals®, we incorporate particular ingredients so that every meal not only delivers great flavor, but is also packed with nutrition.
Amanda Daines, RD, LD, Director of R&D/Nutrition Services at Mom’s Meals, recently revealed some top ingredients used throughout Mom’s Meals’ recipes.
1. Brown rice
Brown rice is a highly nutritious whole grain that’s relatively low in calories (216 calories per cup), high in fiber and gluten-free. It contains no trans-fat or cholesterol and has only trace amounts of fat and sodium. Dietary fiber like brown rice can help improve blood cholesterol levels and lower your risk of heart disease, stroke, obesity, and even type 2 diabetes.
Mom’s Meals selections with brown rice:
- Beef Pepper Steak with Gravy over Brown Rice and Spiced Blueberries & Apples
Menu: General Wellness, Heart Friendly, Lower Sodium, Cancer Support, Gluten-Free, and Renal Friendly - Chicken with Mushroom Gravy, Brown Rice and Green Beans
Menu: General Wellness, Heart Friendly, Diabetes-Friendly, Cancer Support, and Gluten-Free
2. Cherries
Cherries are rich in fiber, vitamins, and minerals — including potassium, calcium, vitamin A and folic acid. They’re also an excellent source of antioxidants and anti-inflammatory compounds. They protect cells from damage caused by oxidants or free radicals and ward off chronic illnesses — like heart disease, cancer, Alzheimer’s, diabetes, and obesity.
Mom’s Meals selections with cherries:
- Corn Chowder and Peaches with Cherries
Menu: General Wellness, Heart Friendly, Vegetarian and Gluten Free - Vegetable Egg Scramble and Peaches with Cherries
Menu: General Wellness, Heart Friendly, Lower Sodium, Diabetes Friendly, Cancer Support, Vegetarian, Gluten Free, and Renal Friendly
3. Canola oil
Canola oil is widely considered to be a healthy oil. It contains zero trans fat, is low in saturated fat and high in monounsaturated fat. Both monounsaturated and polyunsaturated fats can improve cholesterol levels and lower your risk of heart disease. Canola oil is eligible to carry a qualified health claim from the U.S. Food and Drug Administration for its ability to reduce the risk of coronary heart disease when used in place of saturated fat in the diet.
Mom’s Meals uses canola oil in about 85% of our meals. Some of our favorite meals in which canola oil is used include:
- Beef Stew and Buttermilk Biscuit
Menu: General Wellness, Heart Friendly, Lower Sodium, Diabetes-Friendly, Cancer Support - Chicken Tikka Masala with Brown Rice and Peas & Carrots
Menu: General Wellness, Heart Friendly, Lower Sodium, Diabetes Friendly, Cancer Support, Gluten Free
4. Eggs
A “nutrient-dense” food, eggs contain 13 essential vitamins and all 9 essential amino acids. They contain the highest biological value (or gold standard) for protein and are packed with choline, selenium, riboflavin, vitamin D, and phosphorus.
Mom’s Meals selections with eggs:
- Cinnamon Apple Oatmeal and Scrambled Eggs
Menu: General Wellness, Heart Friendly, Lower Sodium, Diabetes Friendly, Vegetarian and Renal Friendly - Waffle with Colby Cheese Omelet and Cranberries & Apples
Menu: General Wellness, Heart Friendly, Vegetarian, Renal Friendly
5. Carrots
Loaded with vitamins, minerals, and fiber, carrots offer a host of health benefits. Studies have shown that carotenoids, an antioxidant pigment found in carrots, may decrease your risk of age-related macular degeneration, as well as help, protect against prostate, colon, and stomach cancer. Eating more carrots has also been linked to lower cholesterol levels, thus decreasing your risk for heart disease.
Mom’s Meals selections with carrots:
- Homestyle Meatloaf with Pasta and Seasoned Carrots
Menu: Heart Friendly, Lower Sodium, Diabetes Friendly, and Renal Friendly - Cheeseburger and Seasoned Carrots
Menu: General Wellness, Cancer Support
6. Poultry
Poultry like lean chicken and turkey is a great source of protein and provides many other nutrients your body needs — such as iodine, iron, zinc, vitamins (especially B12), and essential fatty acids. Protein-rich foods like poultry can help with weight loss and reduce your risk of heart disease.
Mom’s Meals selections with poultry:
- Creamy Turkey & Wild Rice Soup and Brown Sugar Peaches
Menu: General Wellness, Heart Friendly, Lower Sodium, Diabetes Friendly, Gluten Free, and Renal Friendly - BBQ Chicken with Potato Medley and Seasoned Green Beans
Menu: General Wellness, Heart Friendly, Lower Sodium, Diabetes Friendly, Cancer Support, and Gluten Free
7. Broccoli
A cruciferous vegetable, broccoli is a nutrient powerhouse. It benefits digestion, the cardiovascular system, and the immune system. It also has anti-inflammatory and even cancer-preventing properties. The fat-free veggie is also low in sodium and calories (about 31 calories per serving).
Mom’s Meals selections with broccoli:
- Chicken with Black Pepper Sherry Sauce, Rice Pilaf and Seasoned Broccoli
Menu: General Wellness, Heart Friendly, Lower Sodium, Diabetes Friendly, Cancer Support, Gluten-Free, and Renal Friendly - Chicken and Stir Fry Vegetables with Teriyaki Sauce and White Rice
Menu: General Wellness, Heart Friendly, Cancer Support, and Gluten Free
8. Garlic
Garlic is small but mighty! Studies have linked garlic to improved blood pressure and cholesterol levels — and has cancer-fighting characteristics. Significant evidence suggests garlic can play a role in preventing cancer and slowing its progression.
Mom’s Meals selections with garlic:
- Three Cheese Ravioli with Garlic Basil Butter Sauce and Seasoned Green Beans
Menu: General Wellness, Vegetarian and Renal Friendly - Turkey Meatballs and Garlic Basil Butter Sauce over Brown Rice and Seasoned Scandinavian Blend Vegetables
Menu: General Wellness, Heart Friendly, Diabetes Friendly, Cancer Support, and Gluten Free
9. Kidney beans
Due to their high fiber content, kidney beans can help lower cholesterol and prevent blood sugar levels from rising too rapidly after a meal. They provide steady, slow-burning energy, which is especially important for people with diabetes.
Mom’s Meals selections with kidney beans:
- Vegetarian Red Beans and Rice
Menu: General Wellness, Heart Friendly, Lower Sodium, Diabetes Friendly, Cancer Support, Vegetarian, Gluten Free, and Renal Friendly - Chili Dog and Seasoned Vegetable Blend
Menu: General Wellness
10. Nonfat dry milk
Nonfat dry milk provides bone-building nutrients like protein, calcium, vitamin D, and vitamin A. It may be added to recipes to increase the amount of protein and energy, especially for people with health conditions who need extra protein.
Mom’s Meals selections with nonfat dry milk:
- Pureed Pepperoni Supreme Pizza and Pineapple Upside Down Cake
- Pureed Beef Pot Roast with Gravy, Mashed Potatoes and Peach Cobbler
Nourishing the body with the right foods can make a difference in one’s health. Learn more about our 60+ meal options and nine condition-specific menus.
