Weekly Wellness: Frozen Food Tips

1 year 4 months 3 days ago Monday, October 22 2018 Oct 22, 2018 Monday, October 22, 2018 4:16:00 PM CDT October 22, 2018 in Weekly Wellness
By: Amanda Barnes, KOMU 8 Wellness Coach
loading

COLUMBIA - There are many of us who are trying to eat healthy but live alone (or with a partner) and creating an entire meal can seem wasteful. Choosing frozen foods might be a good alternative - as long as you make the healthiest choices possible.

The issue with some frozen food options can be the amount of sodium (that can be used as a preservative). Also, when choosing frozen veggies, there are options that include added seasonings and sauces - also adding sodium and calories to what would have been a relatively healthy option.

This week we are going to give you some tips on how to choose the healthiest frozen foods available. This will require that you read the labels (so take your readers to the store).

Fruits and Vegetables: Plain frozen fruits and vegetables are often harvested at their peak ripeness and flash frozen, which helps to maintain their nutrients. To avoid excess salts and calories:

  • Choose plain vegetables (without cheeses or sauces)
  • Avoid seasoned vegetables
  • Skip vegetables that have added rice or pasta
  • Choose plain fruits (without added sugar or syrup)

Fish and Seafood: Much like frozen fruits and vegetables, fish and seafood are frozen soon after being caught, preserving their nutrients. If you like seafood, follow these tips:

  • Avoid fried or breaded fish and seafood
  • Check the labels of seasoned varieties for excess sodium.
  • Choose fish and seafood with lower mercury levels, such as salmon, tilapia, trout, sole, catfish, shrimp, and oysters
  • Choose sustainable fish and seafood that has not been overfished and that has not been farmed in a way harmful for you or the environment.

Microwave Meals: While there are many healthy options available, it’s important that you check nutrition labels closely to avoid getting excess calories, fat and sodium. These are a few things nutrition professionals recommend when it comes to selecting healthy frozen meals:

  • Choose a meal with 350 to 500 calories so that it feels like you have eaten a substantial meal
  • Select meals with fewer than 600 milligrams of sodium
  • Look for meals with no more than 3.5 grams of total fat per 100 calories, fewer than 2 grams of saturated fat per meal, and no trans fat
  • Choose meals with at least 4 grams of fiber
  • Look for meals with at least 15 grams of protein
  • Choose meals that are balanced with a variety of ingredients that provide fruits, vegetables, whole grains, and lean protein

There are some wonderful frozen food items out there. If you tend to only choose one brand, maybe branch out and experience other brands. You might find something you absolutely love.

(Source: https://www.myfooddiary.com/blog/tips-for-selecting-healthy-frozen-foods)

More News

Grid
List
JEFFERSON CITY - In the state of Missouri, incarcerated or formerly incarcerated residents are unable to vote. There is... More >>
3 hours ago Monday, February 24 2020 Feb 24, 2020 Monday, February 24, 2020 9:42:00 PM CST February 24, 2020 in News
COLUMBIA - When snow falls in mid-Missouri, the sounds of shovels scraping across the driveway mean freedom to Larry Shinn.... More >>
3 hours ago Monday, February 24 2020 Feb 24, 2020 Monday, February 24, 2020 9:33:00 PM CST February 24, 2020 in Continuous News
JEFFERSON CITY - Five Jefferson City teenagers went to a party Friday night. By the end of the night, most... More >>
4 hours ago Monday, February 24 2020 Feb 24, 2020 Monday, February 24, 2020 8:13:00 PM CST February 24, 2020 in News
JEFFERSON CITY - Stephen Sokoloff, a Missouri special prosecutor, has completed his investigation into the Fulton police shooting death of... More >>
8 hours ago Monday, February 24 2020 Feb 24, 2020 Monday, February 24, 2020 4:51:00 PM CST February 24, 2020 in News
COLUMBIA - The Columbia Police Department is investigating an incident in which a Columbia Police patrol vehicle was struck by... More >>
8 hours ago Monday, February 24 2020 Feb 24, 2020 Monday, February 24, 2020 4:27:00 PM CST February 24, 2020 in News
(CNN) -- Before classes had even begun, a judge stood in front of Justin's law school class to tell them... More >>
9 hours ago Monday, February 24 2020 Feb 24, 2020 Monday, February 24, 2020 3:35:00 PM CST February 24, 2020 in A Brighter Tomorrow
COLUMBIA - Columbia police arrested a man after a stabbing by the Columbia Post Office on Monday. Police arrested... More >>
9 hours ago Monday, February 24 2020 Feb 24, 2020 Monday, February 24, 2020 3:26:00 PM CST February 24, 2020 in News
JEFFERSON CITY - A new Missouri House bill would prohibit organizations like the NCAA from preventing student-athletes from receiving compensation... More >>
10 hours ago Monday, February 24 2020 Feb 24, 2020 Monday, February 24, 2020 2:38:00 PM CST February 24, 2020 in News
COLUMBIA – The city's big plans for Columbia Regional Airport (COU) got a shot in the arm Friday with the... More >>
10 hours ago Monday, February 24 2020 Feb 24, 2020 Monday, February 24, 2020 2:19:00 PM CST February 24, 2020 in News
JEFFERSON CITY - Missouri lawmakers will once again try to pass a bill to create a statewide prescription drug monitoring... More >>
12 hours ago Monday, February 24 2020 Feb 24, 2020 Monday, February 24, 2020 12:02:00 PM CST February 24, 2020 in News
Anxiety is your body's reaction to stress. According to the American Psychiatric Association, anxiety disorders are the most common type... More >>
13 hours ago Monday, February 24 2020 Feb 24, 2020 Monday, February 24, 2020 11:28:00 AM CST February 24, 2020 in A Brighter Tomorrow
(CNN) -- Harvey Weinstein was found guilty Monday of committing a criminal sex act in the first degree involving one... More >>
14 hours ago Monday, February 24 2020 Feb 24, 2020 Monday, February 24, 2020 10:59:00 AM CST February 24, 2020 in News
JEFFERSON CITY - House Representatives talked Monday about health care for children who are eligible for the MO HealthNet. ... More >>
14 hours ago Monday, February 24 2020 Feb 24, 2020 Monday, February 24, 2020 10:22:00 AM CST February 24, 2020 in News
BRUNSWICK - After a year of record-breaking flooding, neighbors in Brunswick hope they don't see a repeat this summer. ... More >>
1 day ago Sunday, February 23 2020 Feb 23, 2020 Sunday, February 23, 2020 8:22:00 PM CST February 23, 2020 in News
LINN - A lot of the times it's hard to know the affect you'll have on someone until after it's... More >>
1 day ago Sunday, February 23 2020 Feb 23, 2020 Sunday, February 23, 2020 7:08:00 PM CST February 23, 2020 in Sports
BOONVILLE — Community members in Boonville gathered Sunday in support of moving the Boonslick Regional Library (BRL) Cooper County Branch... More >>
1 day ago Sunday, February 23 2020 Feb 23, 2020 Sunday, February 23, 2020 6:15:00 PM CST February 23, 2020 in News
COLUMBIA - The University of Missouri College of Agriculture, Food and Natural Resources (CAFNR) will celebrate the 150th anniversary of... More >>
1 day ago Sunday, February 23 2020 Feb 23, 2020 Sunday, February 23, 2020 5:23:00 PM CST February 23, 2020 in News
AP — State attorneys general are finding a national settlement over the toll of opioids to be elusive, as some... More >>
1 day ago Sunday, February 23 2020 Feb 23, 2020 Sunday, February 23, 2020 11:17:32 AM CST February 23, 2020 in News
Columbia, MO
Broken Clouds 39°
1am 39°
2am 38°
3am 38°
4am 35°