Nutrition

Shop Smart!

Shop Smart!

Frozen meals are often one's go-to meals when craving delicious food. It rejuvenates not only our taste buds but supports our comfort zones too. 

Talking of frozen foods, there are healthy frozen meals that taste good. Here are a few favourites.

Let’s face it: frozen meals are handy. And on hectic days, having dinner in minutes can be a lifesaver. Even if you’re making an effort to cook more, stocking your freezer with a few emergency meals can save you from ordering delivery or hitting the drive-thru. Use these tips to fill your freezer with healthy options.

GET THE FACTS

Package descriptors like “lean,” “fit,” or “smart” may give dishes a health halo they don’t deserve. Look beyond the marketing lingo and review the Nutrition Facts label on each box. Nutrient amounts, such as sodium and carbohydrate, may vary widely within a product line.

 

CHECK SODIUM

Many frozen meals are swimming in sodium— some topping 1,000 milligrams. That can be bad news for blood pressure. Opt for frozen meals with 600 mg sodium or less, which is about a fourth of the daily limit of 2,300 mg.

 

FILL UP ON PROTEIN AND FIBER

Aim for at least 15 grams of protein for meals containing meat and at least 10 g for vegetarian meals. Choose dishes with at least 3 g fiber—look for meals that contain whole grains, beans, and vegetables, which are all good sources of fibre.

 

AVOID EMPTY CALORIES

In general, avoid frozen dinners containing fried or breaded meats, lots of cheese, or rich sauces. These ingredients add calories and saturated fat but provide few nutrients.

 

ROUND IT OUT

A dish with just 180 calories may seem like a win for your waistline. But you’ll likely feel hungry later on. You may need to add a serving of brown rice, a

side salad, and/or fruit to complete your meal.