Sometimes convenience wins, and frozen meals become a necessity. But with health in mind, it's crucial to navigate the frozen food aisle wisely, especially concerning sodium content. This article explores the world of healthy frozen meals, focusing on low-sodium choices that don't compromise on flavor or nutrition.
The Sodium Problem in Frozen Foods
Frozen meals often contain high levels of sodium. It's estimated that around 70% of the sodium consumed in the United States comes from prepackaged, processed, and restaurant foods. Sodium enhances the flavor of frozen foods and preserves freshness, improves texture, and enhances the appearance of meals.
The Centers for Disease Control and Prevention (CDC) recommends prepared meals containing less than 600 milligrams (mg) of sodium per serving, which is the maximum amount a food can contain to be labeled “healthy”. Finding flavorful, low-sodium options at the grocery store can be challenging, even with so many options on the market.
On average, people in the United States consume around 3,400 mg of sodium per day, significantly more than the American Heart Association (AHA) recommends. The AHA advises consuming less than 2,300 mg of sodium per day or ideally less than 1,500 mg per day.
Why Choose Low-Sodium Frozen Meals?
A low-sodium diet is often recommended for people with high blood pressure and heart disease. Reducing sodium intake by just 1,000 mg per day could significantly improve blood pressure and heart health for most people, according to the AHA. A low-sodium diet may also be beneficial for other health conditions, including chronic kidney disease.
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While frozen meals are not recommended as part of a nutritious, balanced diet, they can be an easy and convenient item to have on hand when you’re short on time.
Featured Brands and Their Low-Sodium Offerings
Here are some brands that offer nutritious, microwave-friendly meals that are low in sodium:
Best Overall: Magic Kitchen
Magic Kitchen is a meal delivery service that offers frozen, fully prepared meals tailored to a variety of dietary needs. They provide a wide range of low-sodium meals, all of which contain less than 700 mg of sodium, and most of which contain 500 mg or less. In addition to low-sodium meals, Magic Kitchen also offers meal plans suitable for other dietary requirements, including Senior Meals, Portion Controlled, Diabetic-Friendly, Dairy-Free, Low Carbohydrate, Low Fat, Renal Diet, Dialysis-Friendly, and Vegetarian. A few examples of low-sodium meals that they offer include:
- Turkey Chili with Brown Rice: 170 mg of sodium
- Lemon Pepper Fish with Roasted Potatoes and Okra & Stewed Tomatoes: 330 mg of sodium
- Fried Egg Patties, Sweet Potatoes & Asparagus: 240 mg of sodium
Menu-complete meals on their low-sodium menu typically range from $11-$15 per serving. Shipping is available throughout the continental United States and starts at $18.95.
Best Organic: Amy’s Kitchen
Best Budget: Healthy Choice
Best Low Calorie: Lean Cuisine
Lean Cuisine is a popular frozen meal company known for its low-calorie, portion-controlled entrées, including bowls, pizzas, pastas, and sandwiches. The company produces over 50 frozen meals, many of which are high in protein, carb-conscious, gluten-free, or meatless. Four of their entrées are also “Heart-Check Certified,” meaning that they meet AHA standards for heart-healthy foods and contain less than 600 mg of sodium per serving. A few of their heart-healthy selections include:
- Apple Cranberry Chicken: 510 mg of sodium
- Butternut Squash Ravioli: 570 mg of sodium
- Garlic Sesame Asian-Style Noodles with Beef: 510 mg of sodium
Many of the items on their regular menu are also low in sodium as well. However, remember to read the nutrition label to check the sodium content carefully, as some entrées are higher in sodium. Lean Cuisine meals range from $2-$6 at most grocery stores, depending on your location.
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Best Gluten-Free: Saffron Road
Designed to highlight the flavors of cuisines around the globe, Saffron Road makes nutritious and tasty frozen meals that are free of GMOs, artificial ingredients, and hormones. Not only are all frozen entrées certified gluten-free, but many are also vegan, vegetarian, and certified halal. Though not all meals are low in sodium, some can fit into a heart-healthy diet, including:
- Lemongrass Basil Chicken: 540 mg of sodium
- Vegetable Pad Thai: 600 mg of sodium
- Butter Chicken: 520 mg of sodium
In addition to frozen meals, Saffron Road also offers simmer sauces, meal pouches, and crunchy chickpea snacks. Each meal typically costs around $6-$7 per serving, though prices can vary.
Best Vegan: Tattooed Chef
Tattooed Chef offers an assortment of plant-based frozen meals, including a variety of bowls, burritos, pizzas, and pasta dishes. All products are vegetarian-friendly, and many are also vegan, gluten-free, soy-free, and grain-free. The company notes that many of their ingredients are organic. Several meals from Tattooed Chef are certified organic as well. The sodium content of meals can range, but many can fit into a low-sodium diet, including:
- Buddha Bowl: 310 mg of sodium
- Chickpea Pasta with Plant-Based Ragu: 450 mg of sodium
- Veggie Hemp Bowl: 260 mg of sodium
Each frozen entrée generally costs between $5-$6, depending on where you shop.
Best Vegetarian: Sweet Earth
Sweet Earth is a company that provides plant-based, flavor-forward meals, all of which are fully prepared and ready to enjoy. They offer a wide selection of bowls, burritos, and pizzas, along with plant-based varieties of bacon, seitan, chicken, and deli slices. Meals are all non-GMO and made with mostly organic ingredients. All products are vegetarian-friendly, and a few are also vegan. Though some of the items that they produce are higher in sodium than others, certain items are low in salt, including:
- Cauliflower Mac: 460 mg of sodium
- Curry Tiger: 360 mg of sodium
- Veggie Lover’s Vegan Pizza: 330 mg of sodium
Typically, most meals from Sweet Earth cost around $5-$6 each.
Comparing the Brands
The brands mentioned above vary in price, ingredients, and sodium content. Here is a closer look at how these brands compare:
- Price: $ (Under $5), $$ ($5-$7), $$$ (Over $10)
- Ingredients: Focus on organic, non-GMO, and plant-based options.
- Sodium content: Varies, but all brands offer low-sodium choices.
Finding the Lowest Sodium Options
There are many low-sodium frozen meals available. In most cases, frozen meals made using fruits and veggies, whole grains, or legumes are typically lower in sodium than those that include highly processed ingredients like bacon, cold cuts, or ham. Several companies, like Magic Kitchen, also offer meal plans specifically for low-sodium diets, which include many meals that contain less than 400 mg of sodium per serving.
Benefits and Downsides of a Low-Sodium Diet
Following a low-sodium diet may be recommended for people with certain health conditions, including high blood pressure, heart disease, and chronic kidney disease. Some research suggests that lower sodium intake may also be associated with other benefits, including reduced blood pressure and a decreased risk of stomach cancer.
However, sodium plays a key role in many aspects of health and is necessary for many functions within the body. Though moderating sodium intake is unlikely to be harmful, some studies suggest that reducing your intake of sodium too much could be linked to adverse effects on health, including increased cholesterol and triglyceride levels.
What to Eat on a Low-Sodium Diet
Fresh foods like fruits, vegetables, whole grains, and unprocessed meats are naturally low in sodium. When choosing frozen meals, opt for those with recognizable ingredients and lower sodium content.