Frozen meals can save your life when you’re short on time. Frozen dinners are enjoyed at the end of a busy week or microwaved during a busy workday, and they’re quick and convenient. However, not all frozen dinners are created equal. While some are packed with the highest quality ingredients like veggies and whole grains, others are packed with fried foods, excess sugar, and high amounts of salt, which doesn’t do much for you in the health department.
to help you do best options As we perused the frozen foods section, we tapped with two health experts who shared tips on exactly how to decipher the healthy frozen dinners from the not-so-healthy ones. If you want to know what to avoid when choosing a frozen dinner or if you need some new recommendations, read on.
what to look for
An important thing to keep in mind is that some frozen food brands do a better job than others when it comes to creating healthy products. Because of this, you should always pay attention to nutrition labels and ingredient lists. “Look for a balance of protein and fiber in each serving, whole grains, and plenty of fruits and vegetables,” he says. Julie LaPiana EvartsRN, MSN, CRNP, Director of Customer Success at Plantable. “Also, aim for a carb-to-fiber ratio of 5 or less to minimize blood sugar spikes,” he adds.
Evarts also mentions that you should look for products that have zero trans fat and low amounts of cholesterol. This is because Trans fats can increase the risk of heart disease and too much cholesterol can cause both heart attacks and strokes. “Look for ingredients that have 0 grams of trans fat per serving and foods that contain less than 75 milligrams [of cholesterol] per serving,” adds Evarts.
what to avoid
One ingredient to watch out for, especially in frozen dinners, is sodium. A large amount of sodium is common in frozen meals, as well as processed foods, because it helps enhance flavor and preserve foods. “The American Heart Association recommends no more than 2,300 milligrams of sodium a day to reduce the risk of heart disease,” says Joan BordeauxDR, nutrition expert and writer. “Some of the prepackaged processed foods out there contain up to 1,500 milligrams of sodium.” Although a little sodium is fine, Bordeaux suggests trying to opt for frozen dinners that have about 600 milligrams of sodium or less.
Another culprit to be aware of is sugar. “Some of these frozen meals can contain a lot of sugar, up to 20 grams,” says Bordeaux. Bordeaux explains that excess sugar in the diet has been linked to inflammation and chronic disease. “When selecting frozen meals, look for those with much lower or no sugar content, with sugar on the last ingredient list, or sugar-free,” says Bordeaux. Also, don’t miss 8 hot dogs that use the highest quality ingredients.
this buddha bowl, which is packed with sweet potatoes, kale, chickpeas, and cauliflower rice has 10 grams of plant protein and no added sugars. It’s also a great option for vegans and those who can follow a gluten-free diet.
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Get your dose of lean protein with this Healthy Choice Chicken and Vegetable Stir Fry Bowl. With 23 grams of protein, lots of vitamin C, and just 8 grams of sugar, this dish ticks all the boxes.
Enjoy a delicious steak without having to fire up the grill. Made with black beans, roasted corn and bell peppers, this tasty frozen food it has 18 grams of protein and only 2 grams of sugar. We especially love how the beef used in this dish was raised without antibiotics.
Amy’s, one of the leaders in healthier frozen foods, doesn’t disappoint with their brown rice and black bean bowl. With blackeye peas, assorted vegetables and a tasty ginger and tamari sauce, this option keeps nutrition at the forefront. For example, it has zero cholesterol, only 290 calories, and only 2 grams of sugar.
Making a bowl of quinoa from scratch takes time, while this frozen Kashi option it only takes a few minutes to heat up. High in fiber and protein, this nutritious dish may just become your go-to option.
This Peanut Tofu Bowl from Mosaic It shows that you don’t have to choose taste or health. Made with organic tofu, broccoli, pineapple, and sweet peppers, it has a whopping 27 grams of protein and provides 28% of the recommended daily iron.
If you’re looking for a high-protein, low-sugar, flavor-packed frozen meal, look no further. Deep Indian Chicken Vindaloo it is made with a fragrant combination of delicious grilled chicken, spicy yogurt sauce and delicious turmeric rice.
Indulge in a hearty mac and cheese dinner that’s healthier than most boxed types. East vegan cauliflower mac from Sweet Earth is made with sweet potatoes, creamy cauliflower sauce and toasted breadcrumbs, and has 9 grams of protein.
Bring the Italian restaurant right into your home by popping one of these Healthy Choice Meals in your microwave. With spinach, tomatoes, and al dente pasta wrapped in a savory pea pesto sauce, this high-protein dinner is just 270 calories and low in sugar.
Curried lentils, sweet potatoes, broccoli and brown rice come together for create a frozen meal which definitely has the potential to become a weekday regular. Low in sugar, calories, and sodium, this dish is also one of the highest quality frozen dinners out there.
