Healthy choice frozen meals

When you are in a hurry, a frozen dinner or pizza can be an easy and quick option. These ready-made meals are not known for their health benefits.

What should you be looking out for when browsing the frozen food aisles? What should you consider before buying frozen food? Preservatives, excessive calories, or trans fats are just a few.

This article answers this question and shares some healthy options you can choose from the next time you need a quick dinner.

Are Frozen Meals Healthy?

You can heat frozen meals in minutes, from chicken enchiladas to macaroni and cheesy dishes. Frozen foods can be highly processed and higher in calories. They may also contain harmful additives.

As with other ultra-processed foods, frozen meals may contain additives that can increase the risk of certain types of cancer. Trans fats are also found in some frozen foods, such as pizza and pizza pockets. These trans fats may be linked to poorer health.

You should carefully check the nutritional information on your selected meal. Many processed and frozen foods contain sodium and added sugars. Some studies show that frozen and ready-made foods are associated with a higher risk of obesity.

The nutritional value of your frozen food can also vary depending on the type and brand of the product. Some frozen meals are high in protein and low in carbs, which is convenient for those following a Ketogenic diet.

What else should you consider when choosing healthy frozen meals?

The Nutrisense team of dietitians recommends that you look for frozen entrees that contain whole grains and fiber. This will help to ensure that the frozen entrees are on the healthier side. Start with meals that include sweet potato, brown rice, chicken, and vegetables or leafy greens such as zucchini or green beans.

You may want to look for brands that don’t use harmful additives or trans fats. They should also have low-sodium meals. These brands can be found in Whole Foods and Trader Joe’s.

What to avoid in a frozen meal

It’s important to know what’s in the food that you’re eating. Although not all frozen foods are unhealthy, their quality and ingredients can help determine how healthy they are.

It would be best if you looked for frozen meals that do not contain the following ingredients:

Trans Fats and Partially Hydrated Oils

Trans fat can be found in frozen foods and fried food. Nutrisense’s dietitian team advises you to avoid or limit your trans fat consumption since some research suggests a link between this fat and high blood cholesterol and poor heart health. Make sure to check the label on your frozen food product.

Low Fiber Content

Adequate fiber intake can support healthy immune function, glucose regulation, insulin resistance, and feelings that you are full (which will prevent you from overeating and undereating).

Increasing dietary fiber may also improve weight loss. Many frozen meals are very low in fiber.

You can reap these benefits by choosing frozen meals with plenty of fiber or adding additional sources of fiber to your meal.

Additives and colorings

Some food dyes or colorings can have negative effects on health. In a report on the toxicology and toxicity of shades, it was found that blue, red, and yellow hues can cause hypersensitivity reactions and, in some cases, genotoxicity.

Some additives or preservatives can also affect the levels of vitamins and minerals in your body. Consuming phosphoric acids is a common food additive that can cause hypocalcemia in postmenopausal women.

Butylated hydroxyanisole is another common additive in frozen foods. A rat study has shown that it can be a possible endocrine disruption and could have other health effects. Most research was conducted on mice. More studies are needed to draw more conclusions.

High Sodium Content

When reading the nutritional facts of your favorite frozen meals, it’s important to pay attention to sodium content. Some frozen meals contain up to 40% of the daily recommended sodium. High sodium intake has been linked to high blood pressure, which may be a precursor for heart disease or stroke in salt-sensitive people.

A Dietitian Recommends Five Healthy Frozen Meals

Heather Davis, MS RDN LDN, is a Nutrisense dietitian who has recommended some healthier alternatives that you might want to consider next time you are in a rush.

You should always check the list of ingredients before you buy any food. For more advice, you can consult a nutritionist or dietitian based on your specific health needs.

Whole Foods offers frozen wood-fired pizza

Please Note: Nutritional Information

• 490 calories
• 17 grams of fat
• 38 grams of carbohydrates
• 3 grams of fiber
• 8 grams of protein

You can choose a hand-crafted, simple pizza that has lean proteins, vegetables, and simple ingredients. You can choose from a variety of frozen pizzas, but make sure to pick one without trans fat.

One option would be the Whole Foods Pizza with Hummus and Kale, which contains olive oil and sunflower seed oil, as well as vegetables like kale or eggplant. This option contains eight grams of protein and three grams of fiber per serving.

You may prefer the Cauliflower Plant Based Cauliflower Crust if you are sensitive to dairy or gluten. This thin crust is made with simple ingredients and is vegan and gluten-free. It’s also easy to top with sauces, cheese, and other toppings.

Add some extra vegetables to your pizza for added fiber. Add additional protein toppings like grilled chicken if you want to blunt the glucose response. A quick walk after a meal is also beneficial to blood sugar levels.

Stuffed Chicken Spinach & Artichoke by Real Good Foods Co

Please Note: Nutritional Information

• 490 calories
• 30 grams of fat
• Four grams of carbohydrates
• Fiber 1 gram
• 47 grams of protein

It’s nice to always have a high-protein meal with you when you’re out and about. Real Good Food Co.’s stuffed chicken, spinach, and artichokes are loaded with vegetables, healthy fats, and delicious spices.

This frozen meal is high in protein and free of trans-fats. It also contains only 490 calories. Add more vegetables on top or on the side to make this dish better. You can heat frozen vegetables from the grocery store to serve with your meal.