When you see the freezer section of the grocery store, it can feel like an overflowing trash bin filled with processed junk. But, the truth is, frozen foods can be a healthy part of a healthy diet!
Freezing locks in nutrients that are lost with fresh produce. Plus, frozen foods can be less expensive than their fresh counterparts.
High Sodium Content
Most of us are aware that a high sodium diet is linked to increased blood pressure and heart disease. But did you know that a high salt intake can also increase the risk of pancreatic cancer?
Despite their seemingly innocent appearance, a handful of frozen food items can contain dangerous amounts of sodium. These include canned vegetables, processed meats, cheese, deli meats and even bread.
Processed foods and similar products are often packed with sodium to help keep them fresh and extend their shelf life. Sodium helps prevent the growth of bacteria and mold, and adds flavor to the product. It also binds ingredients and accentuates color and texture.
A typical cup of canned soup may contain more than 834 milligrams of sodium, which is close to half the amount recommended for a healthy diet. Thankfully, you can find low-sodium versions of some of your favorite premade recipes.
Salad dressings can also be high in sodium, so read the label carefully. Some brands use MSG or other sodium derivatives to enhance their flavor and make them more appealing.
Another culprit is cured meats, such as salami or bacon. These products are often high in sodium because they’re cured with salt, which is also used to preserve the meat and boost its flavor.
The American Heart Association recommends that people limit their salt intake to less than 2,300 milligrams of sodium per day, and it’s a good idea to reduce your intake even further if you’re concerned about your health.
You can control the sodium content of your frozen meals by reading the nutrition labels and making sure you’re getting enough potassium, calcium and vitamin D from the foods you eat. These minerals are important for helping your body maintain proper fluid balance and maintain strong muscles and bones.
A high salt intake can lead to high blood pressure and fluid retention in the body, which can cause swelling in the legs or feet. This can be a precursor to heart disease and stroke in those who are salt-sensitive. To reduce your sodium intake, avoid foods that are high in salt and focus on eating a diet rich in fruits, vegetables, whole grains and low-fat dairy.
High Fat Content
Frozen food is highly processed and contains high levels of calories, fat, sugar, and sodium. It is also loaded with preservatives and artificial sweeteners that can be harmful to your health.
Choosing frozen foods that are low in fat and calories can help you stay on track with your weight loss goals. But it’s important to read the labels to make sure that what you’re buying is a healthy choice.
The first thing you need to do is read the ingredients on the label. Look for foods that have wholesome ingredients, like whole grains, lean protein, and vegetables. Avoid options that have preservatives, additives, artificial flavorings, and colors.
If you’re aiming to keep your diet in check, try to choose a frozen meal that is low in fat and sodium. Sodium has been linked to high blood pressure and can contribute to chronic health conditions such as heart disease, so it’s important to consume less of this nutrient.
A healthy frozen meal should have a low calorie and fat content, as well as be packed with fiber and protein. It should be low in saturated fat and contain at least one serving of fruit or vegetable with every serving of meat, poultry, fish or pasta.
Another way to make a frozen meal healthier is to choose vegetables that are not heavily coated in sauces, seasonings, or breading. You can also try to find a variety of vegetables that you love, and opt for those that are high in nutrients and low in calories and sodium.
The best frozen foods to buy are those that are harvested at peak ripeness and then flash-frozen within hours of harvesting, which preserves the nutritional properties and flavors. This helps you get the most out of your meal and saves you money in the process.
High Calorie Content
Frozen foods can be a convenient way to get some extra nutrients in your diet, but they are also high in calories. That is why it’s important to choose wisely if you want to stay on track with your health and fitness goals.
When choosing frozen meals, focus on nutrient density and avoid options that contain artificial flavorings, preservatives, and other ingredients you wouldn’t find in your kitchen. Then, check the Nutrition Facts panel for key points like sodium, fat and sugar to ensure you’re making a healthier choice.
According to Jenn LaVardera, MS, RD, “For a frozen food to be considered healthy, it needs to have less than 30% of your daily recommended amount of sodium.” She advises picking meals with 10 grams of protein per serving and opting for low-fat dairy products in the ingredients list.
In addition, avoid meals that have more than 5 grams of saturated fat or trans fats per serving. These types of fat can negatively impact your cardiovascular health.
It is possible to make healthy frozen options by shopping in the natural foods section of your grocery store. Look for options that are made from whole, fresh ingredients and don’t contain any preservatives or added colors.
Another important factor to consider when shopping for frozen meals is the size of the serving. Some meals can sneak two servings into one container, so it’s important to read the label and measure the serving sizes before purchasing.
If you’re on a weight loss plan that incorporates portion control, then it may be helpful to buy frozen food items in single-serving sizes to help teach you about the importance of portion control and how it relates to your weight loss efforts.
Eboli told INSIDER that frozen meals are a great way to keep on track with your weight loss goals because they can be eaten as-is and are easier to prepare than some fresh meals. Plus, they’re often much cheaper than fresh meats and vegetables.
If you’re a new dieter, or you want to add more frozen foods into your diet, a registered dietitian can help you choose the right choices. She can also provide individualized guidance to help you reach your health and fitness goals.
Preservatives
Frozen foods are a popular way to store food, and they are a convenient option for busy consumers. However, it is important to remember that frozen foods do not necessarily have the same nutritional value as fresh ones and should be eaten with caution.
Freezing is an old preservation technique that helps to keep the taste, texture, and quality of food for a long period of time. The lowered temperature reduces the growth of microorganisms and delays chemical reactions that can lead to spoilage.
It is also a great way to extend the shelf life of foods without adding unnecessary preservatives, which can be harmful to your health. Some frozen vegetables and fruits are even better for you than their fresh counterparts, since they do not have added sugar or salt to preserve them.
The main reason that freezing is a safe way to store food is that the cold temperatures inhibit the growth of microorganisms and other organisms that can cause food poisoning. In addition, the lowering of temperature slows down chemical reactions and prevents metabolic breakdown.
Dedicated manufacturers of frozen foods use blast freezers to ensure that the flavour and the nutritional properties of their products are maintained at their peak. These freezers are typically below -9.5 degC/15 degF, which is enough to prevent the growth of microorganisms that can lead to food poisoning.
Aside from this, frozen foods are also more nutritious than their fresh counterparts because they do not lose vitamins and minerals. This is especially true of frozen fruits and vegetables, which tend to have more vitamins than their fresh counterparts.
According to the latest report by Data Bridge Market Research, the frozen food preservatives market was valued at USD 2.67 billion in 2021 and is projected to reach a value of USD 4.35 billion by 2029. Europe holds the largest share of this market as a result of the increase in consumer awareness about frozen food and its benefits.
There are many different ways to enjoy frozen foods, and it is important to make informed choices to ensure that you are getting the most out of your meals. Read labels to make sure that you are selecting healthy options with a clean ingredient list and minimal additives. If you aren’t comfortable making these decisions on your own, speak with a registered dietitian to help guide you in the right direction.
