Guest Columnist
by Kristi Cassola, LRD
Registered Dietitian
Think outside the box
They come in boxes, they're easy to prepare and last year Americans spent more than $5 billion on them. What are they? rozen dinners and entrees. But beyond the convenience, what's really inside those boxes? And are frozen meals healthy? They can be, but it's important to think "outside the box" when making your choices. The following suggestions will guide you in becoming a more informed consumer of frozen dinners.
Nutritional needs vary
While there is usually no need to completely avoid certain types of foods — frozen meals included — you will want to keep in mind that people have different nutritional needs. Those who have diabetes, for example, need to focus more on carbohydrate content. Those who have heart disease will want to focus on sodium, fat and cholesterol content.
No matter what your nutritional needs, you can benefit by paying attention to portion size and balance of food choices.
Use labels wisely
When choosing frozen meals, use food labels to help you make healthy choices. The passing of the 1994 Nutrition Labeling and Education Act helps ensure consumers of the accuracy and truth of food labels. In reading the labels of frozen meals, you'll realize many nutritional variations now exist. If you eat frozen meals often, you may want to take advantage of the lower fat, lower sodium versions.
The American Dietetic Association offers an opinion on what choice is best for an average, healthy individual. The ADA advises a frozen entrée with less than 15 grams of fat, 300-400 calories and 600-800 mg sodium.
Make frozen meals complete
Frozen meals can be a quick, healthy meal, but don't just rely on what's inside the box. Frozen meals typically lack fruit, vegetables and calcium, so you'll want to supplement them to create a more complete meal.
The addition of calcium to your frozen meal can be as easy as adding a glass of low-fat milk or a serving of yogurt. And when it comes to fruits and vegetables, you have a wide variety to choose from. Not only does the addition of fruits and vegetables provide a more nutritious meal, but it also adds fiber, keeping you satisfied until your next meal.
Yes, frozen meals offer great convenience, even pretty good taste. And with a little planning, they can provide good nutrition, too. Remember: Think outside the box.
Return to Front Page of Valley Health Journal.
Do you have comments or suggestions for Valley Health Journal? Email us.