In today's fast-paced world, frozen meals have become a convenient option for many individuals. While they have often been associated with unhealthy eating, the frozen food industry has evolved significantly, offering a variety of healthier choices. This article explores the benefits of incorporating frozen meals into a diet plan, particularly for weight management, while also addressing important considerations for making informed choices.
Convenience and Portion Control
Frozen diet meals offer a convenient solution for those with limited time, space, or energy to cook. They are quicker and cheaper than takeout, requiring no special tools for preparation or serving. Incorporating frozen dinners into your diet makes it easy to control your portions, which is helpful when cutting back on calories. You also know exactly how much protein, fat, and carbohydrates you’re consuming.
Since they last for months in the freezer, you can keep a few on hand at all times. This makes them a practical option for busy individuals, older adults, and those with mobility issues. A single weekly delivery of frozen MTMs allows people to plan their entire week of meals at once. Home-delivered frozen meals allow for easy customization and portion control.
Nutritional Value and Health Benefits
Frozen meals have come a long way since the foil-covered TV dinners made popular in the 1950s. Supermarkets now carry a wide selection of dinners, including everything from breakfast sandwiches and burritos to rice bowls and pasta. Today’s frozen diet meals can be part of a healthy diet.
Many people are surprised to learn that frozen meals provide healthy alternatives to fresh foods. The frozen meals provided by LifeSpring Home Nutrition use flash-frozen ingredients to ensure they retain their nutrients. Flash-freezing preserves nutrients and tastes better than many “fresh” options. Frozen MTMs offer balanced nutrition and avoid excessive sodium content. Meals often use whole or simple ingredients instead of highly processed foods.
Read also: Low Sodium Diet Frozen Dinners
For example, Healthy Choice meals are low in calories and comply with FDA guidelines for fat, cholesterol, and sodium intake. They are also high in protein and dietary fiber, which can help with weight loss. LifeSpring Home Nutrition sources ingredients from local and reputable sellers. The prep team uses high-quality ingredients to create delicious and attractive meals.
Weight Loss and Dietary Considerations
Healthy Choice meals may be a good option if you're trying to lose weight, but it's still important to read each product's label to make sure it fits into your weight loss plan. Dietary fiber and protein are both important for weight loss. Dietary fiber helps you feel full without adding calories and can help lower your blood sugar and cholesterol. Protein also helps you feel satisfied by decreasing hunger hormones and increasing the number of calories that your body burns at rest.
Most Healthy Choice meals provide about 200 to 300 calories. While their low calorie count can help reduce your daily intake, eating Healthy Choice meals alone may not provide enough calories, depending on your needs. If your calorie needs are at the lower end of the spectrum, replacing one or two meals with a Healthy Choice meal may be sufficient. However, if your needs are higher, they may not provide enough energy unless your other meals are more substantial.
When choosing a weight loss meal, it's important to look for products that provide enough calories, are low in sugar and refined carbohydrates, and are a good source of protein and fiber. Healthy Choice Power Bowls and Simply Steamers contain more vegetables and fiber than some of the other product lines.
Healthy Choice Options:
- Power Bowls: These are balanced meals with natural protein, high-fiber vegetables, and whole grains. Examples include the Spicy Black Bean & Chicken Power Bowl (grain-free) and the Basil Pesto Chicken Power Bowl (grain-free).
- Simply Steamers: Similar to Power Bowls, Simply Steamers offer a variety of high-fiber, high-protein dishes, including vegetarian and gluten-free options. Examples include the Southwest-Style Chicken Burrito Bowl and the Meatball Marinara.
Potential Drawbacks and How to Overcome Them
This doesn’t mean frozen meals are the perfect diet solution. Many of these meals contain way too much sodium. You can easily exceed one fourth of your recommended daily sodium intake in a single meal. Frozen dinners aren’t always an affordable option. The cheapest meals in the freezer case may not give you the balance of nutrients you want. You can sometimes prepare your own healthy meals without preservatives for a fraction of the cost.
Read also: Convenient Diet Meal Options
Fortunately, many food brands have updated their recipes. They strive to produce balanced frozen meals rich in protein and fiber with moderate sodium and fat levels.
What to Look for When Choosing a Frozen Meal
The best way to assess the nutritional quality of packaged food is to review the nutrition label. Regarding a frozen meal, you’ll want to pay special attention to several key nutrients and vitamins. Specifically:
- Choose a frozen meal with less than 600 mg of sodium per serving.
- Pick a fiber-rich frozen meal with at least 10g per serving.
- Ensure adequate protein, approximately 20-30g per meal.
- Ensure there are little to no trans fats in the product.
A nutritionally balanced meal should have carbohydrates for energy, vegetables for micronutrients and fiber, healthy fats for satiety and vitamin absorption, and a source of lean protein. Protein aids in satiety after eating and helps stabilize blood sugar levels. Eating adequate amounts of protein is also important for your metabolism.
Examples of Healthier Frozen Meals:
- Kevin's Korean BBQ Chicken: A sweet and spicy chicken dish with a flavor profile similar to beef bulgogi. Pair this dish with a whole grain side and vegetables for fiber.
- Smartmade Mediterranean-Style Chicken Bowl: A well-rounded meal with protein, vegetables, and high-quality grains. Boost the fiber content by adding your own vegetables or legumes.
- Healthy Choice Simply Steamers Grilled Basil Chicken: A well-rounded meal that includes a source of protein, vegetables, and grains. Increase fiber by adding more vegetables to your meal, such as a side salad.
- Primal Kitchen Chicken Pesto: This gluten-free option has protein and vegetables. Increase the fiber content by adding whole grains, legumes, or more vegetables. Reduce sodium by halving the amount of sauce you add to your meal.
- Sweet Earth Vegan Frozen Natural Foods Curry Tiger: A comforting vegan dish with lentils, sweet potatoes, carrots, chickpeas, brown rice, broccoli, and a curry sauce. Increase your total fiber intake by having fresh fruit on the side or for dessert.
- Green Harvest California Style Protein Bowl: This vegetarian option is a balanced meal with protein, vegetables, and high-quality carbohydrates. Add a boiled egg on the side for a bit more protein.
- Lean Cuisine Steak Portabella: This frozen meal is a twist on a classic steak-and-mushroom dish. Add more fiber to your meal by adding whole grains and vegetables, which also promotes energy and satiety. Follow up this meal with a high-protein dessert option to help you meet your protein requirements.
- Saffron Road Thai Red Curry Chicken: This juicy dish combines the aromatic flavors of Thailand with juicy chicken, vegetables, and jasmine rice. Add some red chili flakes or fresh chopped red chilis for an extra kick of spice.
- Amy’s Mexican-Inspired Veggies and Black Beans: This tasty and nutritious frozen meal brings the flavors of Mexico to your dinner table with vegetables, protein-rich black beans, and flavorful spices. Add in some extra protein by topping with grilled chicken or tofu.
- Gardein Chick’n Fajita Bowl: It’s a flavorful, protein-packed option for those looking for a meatless meal. Serve it with homemade guacamole for added flavor and nutrients.
Medically Tailored Meals (MTMs)
Individuals with nutritional deficiencies, chronic conditions, or other health issues may benefit from medically tailored meals (MTMs). People living with chronic health conditions often struggle to prepare balanced meals. Frozen meals allow individuals to eat foods that taste good and improve their health.
MTMs provide dietary support for specific health conditions, including diabetes, heart disease, and chronic kidney disease. LifeSpring Home Nutrition collaborates with healthcare providers, case managers, and other professionals to ensure meal plans meet clients’ needs.
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MTMs for Specific Health Conditions:
- Diabetes: Frozen meals help manage blood sugar levels through controlled portions and balanced nutrient content. Individuals with diabetes must control and monitor their sugar and saturated fat intake.
- Kidney Disease: Impaired kidney function affects the types of foods a person can eat. Kidney disease may cause significant health issues and requires a specialized diet to manage symptoms or side effects.
- Heart Health: Frozen meals support heart health by controlling sodium and fat intake. Nutrition plays a key role in managing blood pressure and general heart health.