Healthy Frozen Foods
by Wendy Bazilian, DrPH, RD @eatmovebe
Here are 5 quick tips for getting a frozen meal that’s healthy and tastes good too.
1. LOOK FOR:
Real ingredients: whole foods, whole grains, lean proteins, vegetables and fruits. Check the ingredient list carefully, not just the front of the package. If it’s ‘unreal’, rule it out!
Ingredients that you wouldn’t be able to make into a recipe at home. Of course, you’re not going to make the meal from scratch, but if you had to, you could find the ingredients and create something close.
trans fats (hydrogenated oils)
high fructose corn syrup
other unrecognizable or highly processed ingredients
CedarLean’s Butternut Squash Soup and Quinoa Wrap, frozen and ready to microwave, is one tasty example of a satisfying lunchtime meal that offers quality ingredients, no artificial stuff, good nutrition, and lots of flavor, too! (230 calories, 6 g fat, 39 g carbs, 5 g fiber, 480 mg sodium, 10 g protein)
3. CHECK CALORIES:
Keep the calories between around 250-450 for a frozen entr©e. And check the label to make sure what it says ‘per serving’. If it’s more than one serving, you’ll have to do some math.
4. WATCH OUT FOR SODIUM:
Aim for 450 mg or less in a frozen meal (600 mg as an absolute maximum.)
5. ADD SOMETHING FRESH:
Include something fresh alongside your frozen meal so you can feel great about your compromise for convenience. Easy examples: an apple, a small salad, a cup of berries, celery and peanut butter, veggie crudit©s, a bunch of grapes or a handful of fresh cherry tomatoes.
You really don’t have to compromise when it comes to convenience. Keep it easy, but make it healthy and deliciously yours!
Wendy Bazilian (www.wendybazilian.com) is a doctor of public health, registered dietitian and freelance writer in San Diego. She is a nutrition consultant to the spa industry and Co-Founder of Bazilian’s Health Clinic with her husband and business partner, Dr. Jason Bazilian. Dr. Wendy is author of The SuperFoodsRx Diet (Rodale). Dr. Wendy has consulted for CedarLane foods and includes them deliciously and guilt-free in her busy-but-healthy lifestyle. Find her on facebook at www.facebook.com/bazilians