Frozen Foods That Are Worth the Freezer Space
“Frozen foods can be a lifesaver when you don’t have the time or ingredients to make a healthy meal
from scratch,” says a dietitian. “But not all frozen foods
are ones you want to rely on, so you do have to be careful what you
choose.”
Frozen entrées. They’re incredibly convenient when you need a meal that's ready quickly, but frozen entrées present several pitfalls. Check the nutrition label to see how much sodium an entrée contains. “Sodium is used as both a flavoring and preservative in frozen foods,” she says. “Choose ones that have around 600 mg per serving” (and no more than 800 mg). And skip anything that’s fattened up by a heavy cream or cheese sauce. The flip side is that some frozen entrées are so small and low in calories that they may not fill you up enough to count as a meal. “Look for ones that have 350 to 500 calories and at least 3 to 5 grams of fiber to help you stay satisfied longer,” she says. Some frozen grain bowls may fit the bill.
Fruit. Keep bags of berries, mangoes, and other fruit in the freezer to use in smoothies,
yogurt parfaits, or muffins. Unlike the fresh variety, you can find
them year-round at a reasonable price. Choose products that are free of
added sugars.
Vegetables. As with frozen fruit, frozen veges are a great way to get the produce you love no matter what’s in season. “And since they are picked fresh and flash-frozen, the vitamin and mineral content is almost equal to their fresh counterparts,” says a nutritionist. “Another benefit is less waste, since you can take just what you need out of the freezer rather than having fresh produce go bad in the fridge.” Just be careful to avoid packages that contain a lot of added sodium, or veges that come with fatty sauces.
Whole grains and beans. Frozen bags of whole grains (brown rice and quinoa) and beans (black beans and chickpeas) are making it easier than ever to eat more of this healthy food group. “And since these are foods that take a long time to cook, using frozen can be a real time-saver,” she says. You can find blends of beans and grains or grains and veggies, too, but these might come with seasoning and sodium. Look for those that have no more than 350 mg of sodium per 1-cup serving, and preferably less. Plain frozen beans often have no added sodium compared with canned, which can have 400 mg or more per ½-cup serving.
Vegetables. As with frozen fruit, frozen veges are a great way to get the produce you love no matter what’s in season. “And since they are picked fresh and flash-frozen, the vitamin and mineral content is almost equal to their fresh counterparts,” says a nutritionist. “Another benefit is less waste, since you can take just what you need out of the freezer rather than having fresh produce go bad in the fridge.” Just be careful to avoid packages that contain a lot of added sodium, or veges that come with fatty sauces.
Whole grains and beans. Frozen bags of whole grains (brown rice and quinoa) and beans (black beans and chickpeas) are making it easier than ever to eat more of this healthy food group. “And since these are foods that take a long time to cook, using frozen can be a real time-saver,” she says. You can find blends of beans and grains or grains and veggies, too, but these might come with seasoning and sodium. Look for those that have no more than 350 mg of sodium per 1-cup serving, and preferably less. Plain frozen beans often have no added sodium compared with canned, which can have 400 mg or more per ½-cup serving.
What to Be Wary Of
The frozen-food aisles can be nutritional minefields if you don’t know what to look out for. While no category of frozen food needs to be totally off-limits, make sure to read labels and know what you’re getting.Frozen entrées. They’re incredibly convenient when you need a meal that's ready quickly, but frozen entrées present several pitfalls. Check the nutrition label to see how much sodium an entrée contains. “Sodium is used as both a flavoring and preservative in frozen foods,” she says. “Choose ones that have around 600 mg per serving” (and no more than 800 mg). And skip anything that’s fattened up by a heavy cream or cheese sauce. The flip side is that some frozen entrées are so small and low in calories that they may not fill you up enough to count as a meal. “Look for ones that have 350 to 500 calories and at least 3 to 5 grams of fiber to help you stay satisfied longer,” she says. Some frozen grain bowls may fit the bill.
Freezer Tips
Just because it’s in the
freezer doesn’t mean it’ll keep forever. Ideally, you’ll eat your way
through your freezer’s contents within six months. “Package food so that
air can’t get in (when it does, ice crystals and freezer burn occur) to
help it stay fresh longer,” she says. Her tip: Date your packages
when you put them in the freezer, so it will be easy spot the ones that
have lingered too long.