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How To Pick a Healthy Frozen Meal

In a perfect world you can do all you want and need to do as well as make yourself a lovely dinner. Unfortunately, the world just doesn't really work like that. When push comes to shove on those tightly scheduled days, a frozen dinner doesn't necessarily have to be an unhealthy option. You just need to know what you are looking for. Here are a few guidelines to following when shopping for a frozen meal.

Fat: Look for a fat to calorie ratio that is three grams to 100 calories. If the meal is 500 calories, you want there to be only 15 grams of fat.

Saturated Fat: Keep the ratio of saturated fat to calories per serving to be one gram saturated fat to 100 calories. So that same 500 calorie meal should have only 5 grams saturated fat.

Trans Fat: Steer clear of trans fat. If you see the words "hydrogenated oil" on the ingredients list, put the package down and move on!

Fiber: You want a frozen entrée to have at least three grams of fiber. Fiber helps keep you feeling full.

Sodium: You want no more than 200 milligrams of sodium for every 100 calories. A 500 calorie dish should have no more than 1000 milligrams sodium. Remember, the recommended upper limit of sodium intake per day is 2,300 milligrams.

A couple of frozen food ideas for you: Bean and Rice Burrito from Amy's Kitchen and Kashi Lemongrass Coconut Chicken.

All this being said, you still should supplement your frozen meal with some fresh fruits and veggies just to ensure you're getting all the nutrients you need per meal.


lightheaded lightheaded 9 years
I watch the sugar too.... a lot of frozen meals load up on sugar to supplement lack of taste.
idawson idawson 9 years
For the most part I am sticking with Kashi frozen meals when I do eat them
Neural Neural 9 years
I love the stuffed fozen focacia, if anyone knows what I'm talking about? Maybe it's Amy's? It's like $4/package? It's sooooooo good but my local Wal-Mart stopped carrying it. :(
Spectra Spectra 9 years
Good tips, if you're into the whole frozen meal thing. I personally don't buy them, but some of them really CAN be high in sodium, fat, and calories.
emalove emalove 9 years
Kashi makes the BEST frozen meals and frozen pizza. I am addicted to that Lemongrass Coconut Chicken meal. Soooo good. My husband and I also love Amy's.
nancita nancita 9 years
Great to know about the fat to calories ratio. Is that a good rule to follow for all package food?
Darling-Nicki Darling-Nicki 9 years
Thanks for this info! I usually just grab a couple different lean cuisines when i dont have time to go grocery shopping. I figured if they were low cal i would be ok, but now i know to look for sodium and fat as well. Thanks again.
lrgoldman34 lrgoldman34 9 years
I love Lean Cuisine's frozen pizzas and have been meaning to try Kashi's frozen meals but they can be a bit pricy...
bellaressa bellaressa 9 years
Thanks for the info.
aimeeb aimeeb 9 years
I'm not one for frozen meals...
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