Healthy Entrées on Ice

Health Notes by Dr. Liz

March 3, 2016

Please note that this is an older article. Any products or services pictured or described may have changed or may no longer be available. Thank you for visiting!

If you haven’t taken a stroll down the frozen food aisle for fear that entrées and the like lack the nutrition you want, think twice! The world of frozen entrées abounds with good-for-you choices nowadays. A bit of label reading and applying a few simple principles are all you need to find a healthy option that’s right for you. To help you navigate the frozen entrée aisle, here are a few things to look out for when making your selection.

Calories: Aim for 350 to no more than 500 calories per meal. A frozen entrée (lasagna, ethnic meal-in-a-bowl, standard meals) should fit in your total calorie budget for the day, which may fall between 1200 and 2400 calories depending upon your activity level and body size.

Protein: Select entrées with 15-25 grams of protein. Your body needs this essential nutrient at each meal for optimal health, especially if you exercise daily. Check the label (even on breakfast items) to make sure you are feeding your body what it needs.

Fiber: Choose entrées with at least 5 grams of fiber. Given that you need at least 25 grams per day for good digestive tract health, higher fiber items such as burritos (beans and whole grain wrap) make for a good choice.

Fat: When choosing a frozen entrée, be sure to check for total fat and saturated fat for a healthy balance of calories. Aim for less than 10 grams of total fat and less than 7 grams of saturated fat per 300 calories of entrée.

Sodium: This is one to watch out for. Your goal is to keep total sodium below 2400 milligrams per day, but some frozen entrées pack well over 40% of that limit. Check the label and select those with less than 500 milligrams per serving.

Portion Control: Check serving sizes and adjust accordingly. A frozen pizza may list information per serving (1/8 of a pie), but you may end up eating half the pizza which is actually 4 servings. This of course means all the more in calories, fat and sodium.

Add-on Suggestions: For an extra healthy and convenient meal, you can easily boost the fiber, vitamin, mineral and health-boosting content of a frozen entrée by adding a fresh salad (use pre-washed mixed spring greens, baby spinach or arugula), side of steamed veggies (cauliflower, broccoli or greens) or a fresh fruit salad (blueberries and kiwi slices) to your meal.