By: Rachael May, Student NutritionistFrozen foods can be some of the most convenient, low cost, and nutritious options if you know what to look for. As a matter of fact, frozen foods can be just as healthy as fresh foods, thanks to flash freezing technology. Flash freezing forms small ice crystals around food which locks in the cell wall, rather than large crystals which burst the cell wall, leading to mushy food. Nearly every category of food can be found in the frozen food aisle, so we’ve broken it down for you to know how to shop for each one. Frozen Fruit Frozen fruit is super handy because you can get ripe fruit even when it’s not in season. Because of this, it can also be cheaper than buying the fresh version in the produce aisle. When it comes to the ingredients, make sure you read and check that there is not any added sugar, preservatives, etc. The only ingredient should be the fruit itself! How to Use Frozen Fruit:
Frozen Veggies Possibly even more convenient than fruit, frozen veggies come pre cut and chopped making your life that much easier. It’s best to buy your veggies without any sauces or salt added to it, and to instead make your own sauce or add your own salt at home so you can control what goes into it. This helps to cut back on saturated fats and sodium that can be avoided if made at home. How to Use Frozen Veggies
Frozen Breakfast Breakfasts can be tricky because of how many ingredients can be added and snuck in there. The best tip is to keep it simple. Stick to whole grain, low sugar (less than 7 g per serving) waffles, pancakes, and french toast. Try to pair these with nut butter instead of syrup, to provide a filling, balanced, breakfast with carbs, protein, and fat. Tips for Frozen Breakfasts
Frozen Protein Just like everything else, frozen protein should be kept simple. Stick to plain, unbreaded, flash frozen meats, fish, and plant based protein like edamame, black beans, and lentils. Avoid added sauces and spices to keep the fats and sodium low. Make sure that you’re thawing these items properly and using them 1-2 days after thawing. To thaw, place in a container in the fridge or run in the sink under cold water. You should never leave frozen items to thaw at room temperature, as bacteria can grow and cultivate. Tips for Frozen Protein
Frozen Entrees The first thing to be weary of in frozen entrees is the sodium content. Try to keep the sodium below 500 mg. You also want to make sure the entree has at least one serving of vegetables to provide higher nutrient content as well as filling fiber. The grains in your meal should be whole, and the protein should be lean (think chicken or fish). Some dinner options will be marketed as “leaner or skinny” but truly don't have enough calories or nutrients in them, leading you to feeling hungry faster. For these options (300 calories or less), try pairing them with fruit or a side salad to help fill you up while also boosting nutritional value. Tips for Frozen Entrees
Frozen Desserts
When it comes to desserts, when you’re really craving something, just go ahead and get it! Desserts are meant to be a treat, and if you really want Haagen Dazs, just eat the Haagen Dazs. When cravings go unsatisfied, it often leads to a cycle of bingeing and overeating, leading to later feelings of guilt. To help with this, try eating pre portioned individual cups of ice cream and eat it slowly to satisfy cravings. Frozen yogurts and sorbets are often thought of as healthier options and they can be, but you have to be mindful of excess sugar when buying these. Try to keep the sugar close to or below 15 g. To additionally help with portion control, frozen fruit bars and frozen yogurt bars are a great option. One of my personal favorite frozen dessert brands is Outshine, and you can’t really go wrong with anything by them. Tips for Frozen Desserts
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