Frozen foods with health in mind!

Frozen foods can be a very convenient food option for busy families, but are they healthy? 

Meal planning with frozen foods is an affordable, time saving and healthy option allowing one to include more fruits and vegetables on a regular basis. Frozen foods retain their vitamin and mineral content longer than fresh options. The freezing process preserves the nutrients because they are picked at their peak of flavor and nutrition. The carbohydrate, protein, and fat content is also left intact. 

Having frozen foods on hand can be easy on a week night to add as a simple main or side. This can reduce food waste because you use them as needed.

Fresh produce needs to be cooked and eaten right away due to the fragile nature of the plants. Have a few frozen vegetable steamer packs available in the freezer for a quick 3-5 minute nutrient boosting side dish. Add your own herbs and spices for additional flavor!

Look for simple steamer packs of frozen vegetables and whole grains as a side to week night meals.

Frozen dinners can come in handy when life gets busy, add a salad of mixed greens to balance the meal.

Frozen fruits are excellent when added to smoothies, yogurt, and baked goods. Find your favorite frozen fruits all year round! 

Here are some tips of what to look for on labels to determine the healthier options available...

Frozen foods are very healthy because they are usually frozen at their peak ripeness and flavor. They last much longer too, which can minimize waste. If you often find fresh produce going bad quickly and you are throwing it out, frozen might be a better choice!

Read the ingredient list on the food label, avoiding additional ingredients like oil, salt, sugar, and additives.

Try to keep it simple with ingredients: look for just the fruit or vegetable on the label, avoiding added sweeteners and sauces. You can add your own seasoning before serving.

Look for colorful options! Frozen vegetables are already washed, peeled, and chopped. This is very convenient for week night meals!

Look for grade A on the labels for best color and tenderness. Grade B is a more mature taste, and grade C is less flavorful and less uniform.

When looking for frozen meals or entrees focus on protein and fiber on the label. Beware of too much sodium. Aim for a meal with less than 600 mg per serving. Keep individual portion sizes to less than 300 mg per serving on an single ingredient item like vegetables.

Limit the saturated fat intake, which can elevate lipids. Look for food options under 3 grams saturated fat per serving. Avoid trans fats, like any kind of hydrogenated oils.

Avoid highly processed forms of sugar like high fructose corn syrup, and corn syrup. Steer clear of dyes and coloring agents too!

Here are a few of my family's favorite frozen products:

Green Giant frozen riced vegetables

Green Giant simply steam pouch

Dole Frozen fruit

Actual Veggie black bean burger