fit tips
“ Kashi ” photo by Ken ; “ Healthy Choice ” photo by theimpulsivebuy ; and “ evol ” photo by somenametoforget ; https :// creativecommons . org / licenses / by-nc-nd / 2.0 / legalcode
What the Frost is in Your Freezer ?
Since the 1950s , America has relied on the convenient invention of the TV dinner to prepare quick meals for the entire family . As households were getting busier and busier , there was a need for a quick and easy dinner solution . Fast forward about 70 years later , and
Americans still heavily rely on frozen meals to get them through the work week . In the more recent years , there have been a lot of mixed reviews on frozen meals and whether or not they are bad for your health . Keep your cool ! Here is your guide to frozen foods : the good , the bad , and the ugly .
COOL DOWN ! HEALTHY FROZEN MEALS EXIST
Not all frozen dinners are created equal . There are many companies emerging that are making healthy options for those in a time crunch . The best brands to look for are :
• Kashi
• Healthy Choice
• Evol Foods by Katie Cardner
SOME CHILLING FACTS
There ’ s no denying that many frozen meals are extremely unhealthy to consume . They are known to be packed with excess sugar and sodium to help preserve and maintain taste , and many frozen meals do not have the proper portioning of protein , carbohydrates , fat , and vegetables to make up a complete meal . Studies show that pre-made frozen burgers have twice the daily recommendation of saturated fat and cholesterol than if you were to purchase ground beef and freeze burger patties yourself . As a general rule of thumb , you should try to stay away from frozen pizzas , mac and cheese , and chicken fingers . To help you avoid making bad frozen food choices , follow these guidelines :
• Pick options with lots of fiber and protein ( 10 grams ), as they are more likely to be whole foods .
• Keep an eye on how many calories are in each serving – and how many servings are in the meal ! Try to keep meals around 500 calories .
• The sodium should not exceed 800 mg per serving .
• If there are ingredients that are difficult to pronounce , don ’ t even bother .
• Options that have a shorter list of ingredients are more likely to contain real , whole foods , which makes them a healthier option .
• Look at how much sugar is in each serving . Avoid any added sugars .
FRESH VERSUS FROZEN FRUITS AND VEGGIES
In part of the fresh vs . frozen debate , there have been questions on whether or not fresh produce and frozen produce are on the same playing field . The shelf life of various fruits and vegetables ranges from 1-7 days . With the daily hustle and bustle , it is easy to forget about those vibrant , vitamin-packed snacks that are oh-so good for us . When it comes to fresh vs . frozen fruits and vegetables , they are pretty equal ! The produce is frozen when it is at its peak freshness , so when you decide to thaw them to snack on , they are still packed with all the same nutrients as they were when they were fresh . Even so , if they continue to remain frozen for extended periods of time , they start to lose their nutrients . You should try to eat frozen produce shortly after freezing ( never go longer than a month ).
HOME SWEET HOME
The best way to avoid making poor frozen dinner decisions is to make your frozen dinners yourself ! You ’ ll know exactly what ’ s in every meal and you have control over what you are eating . Whether you choose to freeze things like your very own marinated chicken breast or homemade burgers , or you choose to make a complete casserole , soup , or dish , you will always have those healthy , easy dinners at your fingertips . Here are a few pointers for freezing your own creations :
• Make sure your freezer temperature is at 0 ° F .
• Do not keep frozen meals in the door of the fridge , they will be exposed to a warmer temperature as the door swings open and may go bad faster .
• Use quality containers that are both moisture and vapor proof .
• Label your containers with the name of the dish , the date you made it , and cooking instructions ( so you don ’ t forget !)
Here is a guide to how long certain dishes can stay frozen before going bad :
• Soups , stews , and casseroles : 2-3 months
• Cooked meats : 2-3 months
• Uncooked meats : 4-12 months
• Cooked chicken : 4 months
• Uncooked chicken : 9-12 months
enhance magazine | SEPTEMBER 2016 37