Key takeaways: Frozen meals can be a nutritious option, especially if they're filled with vegetables, lean proteins, and whole grains. Choose frozen meals that are made from whole foods. It's best to limit ultra-processed frozen meals that contain additives like carrageenan, disodium inosinate, and sodium benzoate.
Common Misconceptions
There is a common misconception that frozen food is not good for you. While fresh food can be very nutritious, that does not mean that all frozen foods are bad for your health. Frozen foods can be both affordable and high quality, and there are many options offered.
Yes it is safe to eat frozen foods daily. Frozen foods are usually healthier than canned foods. A lot of canned foods have too much sodium (salt) to really be considered healthy. Another problem with canned food is BPA. that is used to line the cans.
Frozen and fresh have the same nutrients. Freezing doesn't affect fiber, sugar, or vitamin content. In many cases, they are better because they are frozen at peak ripeness.
Frozen dinners are still considered processed food which is often packaged in plastic which can leak harmful chemicals into the food -- even organic frozen dinner brands have to use some plastic in their packaging.
Marie Callender's offers a range of comforting frozen meals that emphasize home-style cooking with quality ingredients. While not all the options are low in calories or sodium, you'll find this brand offers some of the healthiest frozen meals for those seeking high protein and minimal artificial ingredients.
Foods sold in containers – frozen vegetables and frozen fruit, for instance – are good processed foods, often frozen at the peak of their freshness.
Freezing is a natural preservation process which does not require the use of additional preservatives. Vitamins and minerals are 'locked in' through freezing, while fats, proteins and carbohydrates are unaffected. Therefore, frozen food is a real alternative to fresh, that's just as good nutritionally.
Bottom Line: Frozen fries aren't always the healthiest alternative so be sure to read labels and watch portions if you choose to buy them. Better yet, opt to make your own.
Some people might be put off frozen vegetables because they're a form of processed food. This may be true, but the processing is typically minimal — and it doesn't make the veggies less healthy. Also, frozen vegetables don't often come with added ingredients. Generally, what you see is what you get.
Disadvantages of freezing include the initial investment for equipment — it costs a great deal to buy and maintain a freezer. Also, the size of the freezer limits the amount of storage space, and the freezing process gives some foods an undesirable texture.
Frozen foods can also provide seniors with a number of health benefits. Frozen meals retain their nutritional value after freezing, meaning that seniors can get the same vitamins and minerals that they would get from fresh foods.
It is estimated that we need about 500 mg of sodium daily for these vital functions. But too much sodium in the diet can lead to high blood pressure, heart disease, and stroke. It can also cause calcium losses, some of which may be pulled from bone.
Health risks
High fat content particularly in breaded and fried varieties, which can raise cholesterol levels and increase the risk of heart disease when consumed frequently. High sodium content in many commercial frozen chicken nuggets, which can contribute to hypertension and increased cardiovascular risks.
Why are ultra-processed foods bad for us? Ultra-processed foods often contain high levels of saturated fat, salt and sugar and when we eat them, we leave less room in our diets for more nutritious foods. It's also been suggested that the additives in these foods could be responsible for negative health effects.
She makes the case for the nutritional quality of frozen meat, fish, broccoli, edamame, spinach and sweetcorn.
Certain frozen foods, such as those containing cheese, cream, or red and processed meats, may be high in unhealthy fats like saturated fats, which can increase the risk of heart disease and other health issues. Try to stick with meals with around 3 grams of saturated fat or less.
Overall, air fryers are a healthier alternative to deep-fat frying because they can help you to manage your intake of unhealthy fats while offering the convenience of being able to cook and bake almost anything, along with shorter cooking times.
Wealth of micronutrients. In addition to carbohydrates — a needed energy source for your body and brain — potatoes contain a wealth of micronutrients. They're a good source of vitamins, minerals and fiber. As a bonus, potatoes are low in calories, contain no fat or cholesterol, and are sodium-free.
Generally, frozen food tends to be slightly cheaper than fresh food because it doesn't need to be transported and delivered within a short time frame. However, in some cases, the cost of freezing, processing and storing frozen foods can add to the price you see at the store.
Also, freezing has the added benefit of preserving nutrients that would otherwise deplete over time. "The best frozen options are greens like spinach, green beans or broccoli, which spoil and lose nutrients quickly," said Mastroianni.
Nutritionally comparable with fresh
In terms of vitamins and minerals, there may be slight variances. Canned fruit and vegetables contain good levels of these nutrients and make a valuable contribution to a balanced diet.
Melatonin (found in dairy and cherries) makes you sleepy, potassium (found in bananas) and magnesium (also found in bananas and almonds) help promote muscle relaxation. Furthermore, many herbs, often found in teas like chamomile and mint are considered sleep inducing, while the dairy in warm milk is effective as well.
Benefits of Frozen
Generally, frozen foods retain their vitamins and minerals and there is no change to the carbohydrate, protein or fat content. In some cases, frozen foods have more vitamins and minerals compared to fresh because fresh foods lose vitamins and minerals over time while freezing preserves nutrients.