Tired of throwing food away because it spoils too quickly? Looking for quick and easy to prepare meals? In need of food options that are healthy and affordable? The frozen food aisle may just have what you are looking for. Not all frozen foods are created equal in terms of nutrition, so in honor of National Frozen Foods Day, we’ll take a deeper dive into the healthy options the frozen food aisle has to offer.
Did you know that in 1998 the Food and Drug Administration declared that frozen fruits and vegetables provide the same essential nutrients and health benefits to the body as its fresh counterparts? Frozen fruits and vegetables are picked at their peak ripeness and blanched within hours after harvesting time. This process removes bacteria, to ensure food safety, and helps to preserve the vitamin, mineral, and antioxidant content of the fruit or vegetable.
As you navigate the frozen food aisle, stock up on frozen fruits and vegetables as they offer a convenient, affordable, and nutritious option, especially when the fresh varieties are out of season. Choose plain frozen veggies or those with low-fat sauces, and go for unsweetened frozen fruits. To maximize the nutrient retention in your frozen vegetables, steam or microwave them instead of boiling.
Frozen fruits and vegetables aren’t all you’ll find in the frozen aisle. Boneless skinless chicken breasts and fish fillets, available both raw or pre-cooked, are two great freezer staples to have on hand. These are perfect for your Lean & Green Meals while on the Medifast Program. Try to stick with plain varieties that have been grilled or baked as opposed to breaded or fried.
And what about frozen meals—are they good or bad? That’s a question I get quite a bit. Frozen meals can be a healthy option; you just have to know what to look for. What I like about frozen meals is that they are pre-portioned, which can help with calorie control. Here are a few recommendations to consider when shopping for frozen meals:
- Calories: 250 – 500. We want to avoid taking in too many calories, and at the same time, ensure we are getting in enough nutrition to properly fuel our body. If you find a meal less than 250 calories that you like, consider supplementing it with something like a piece of fresh fruit, a serving of vegetables, or a low-fat yogurt.
- Fats: Look for mono- and poly-unsaturated fats on the nutrition facts label as these are known to be more heart healthy. Avoid trans fats, and limit saturated fats ≤ 2g per meal.
- Sodium: ≤ 600 mg. “Low sodium” or “no sodium added” labels are also good to look for.
- Carbohydrates: ≤ 45 total grams. Look for products with dietary fiber that are made with whole grains.
- Protein: ≥ 15 grams. Protein keeps us full and satisfied throughout the day, so be sure you are getting a nice dose with your frozen meal.
As a last and final thought, remember to balance your meals. Fruits, vegetables, whole grains, lean protein, healthy fat, and low fat dairy are the food groups we want as part of a long-term healthy meal plan. Look for these food groups when shopping in the frozen aisle. Happy National Frozen Foods Day!