Weekly Wellness: Frozen Food Tips

7 months 3 weeks 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
OLEAN - As natural disasters swept through Missouri, some people are unable to stay in their homes. Flood victims... More >>
1 hour ago Sunday, June 16 2019 Jun 16, 2019 Sunday, June 16, 2019 5:00:00 PM CDT June 16, 2019 in News
ELDON - A St. Charles woman has died from injuries sustained after a golf cart crash in Eldon Saturday. ... More >>
1 hour ago Sunday, June 16 2019 Jun 16, 2019 Sunday, June 16, 2019 4:42:00 PM CDT June 16, 2019 in News
JEFFERSON CITY (AP) — A bill dubbed the "Jedi Disposal Act" could soon make Missouri the first state to allow... More >>
3 hours ago Sunday, June 16 2019 Jun 16, 2019 Sunday, June 16, 2019 2:50:12 PM CDT June 16, 2019 in News
COLUMBIA - The missing 5-year-old girl found safe in North Carolina this week is now back in her father's custody.... More >>
21 hours ago Saturday, June 15 2019 Jun 15, 2019 Saturday, June 15, 2019 8:59:00 PM CDT June 15, 2019 in News
COLUMBIA - Shelter Insurance will hold its 43rd season of Concerts in the Garden series. According to Shelter Insurance's... More >>
22 hours ago Saturday, June 15 2019 Jun 15, 2019 Saturday, June 15, 2019 8:12:00 PM CDT June 15, 2019 in News
MORGAN COUNTY - Five people were injured when a passenger boat exploded on the Lake of the Ozarks Saturday afternoon.... More >>
23 hours ago Saturday, June 15 2019 Jun 15, 2019 Saturday, June 15, 2019 6:56:00 PM CDT June 15, 2019 in News
COOPER COUNTY - One man is dead and another injured after a two vehicle collision in Cooper County Friday afternoon.... More >>
1 day ago Saturday, June 15 2019 Jun 15, 2019 Saturday, June 15, 2019 4:20:47 PM CDT June 15, 2019 in News
COLUMBIA - Workers and volunteers began cleaning up Cooper’s Landing Saturday after recent flooding forced them to close down their... More >>
1 day ago Saturday, June 15 2019 Jun 15, 2019 Saturday, June 15, 2019 3:04:00 PM CDT June 15, 2019 in News
HATTON - One man is in custody after leading Callaway County Sheriff's deputies on a chase near Hatton Friday evening.... More >>
1 day ago Saturday, June 15 2019 Jun 15, 2019 Saturday, June 15, 2019 3:04:00 PM CDT June 15, 2019 in News
COLUMBIA - Two more women were arrested in connection to the case of a missing Boone County child who was... More >>
1 day ago Saturday, June 15 2019 Jun 15, 2019 Saturday, June 15, 2019 10:12:00 AM CDT June 15, 2019 in News
COLUMBIA - Cooper's Landing is asking people to help them clean up after recent flooding. The restaurant closed nearly... More >>
1 day ago Friday, June 14 2019 Jun 14, 2019 Friday, June 14, 2019 11:10:00 PM CDT June 14, 2019 in Continuous News
MEXICO - Ayanna Shivers made history on April 8 when the Mexico City Council elected her mayor. Shivers is... More >>
1 day ago Friday, June 14 2019 Jun 14, 2019 Friday, June 14, 2019 10:58:00 PM CDT June 14, 2019 in News
RUSSELLVILLE - The volunteer fire department in Russellville is celebrating after receiving new tires for one of its trucks. ... More >>
1 day ago Friday, June 14 2019 Jun 14, 2019 Friday, June 14, 2019 9:42:00 PM CDT June 14, 2019 in News
COLUMBIA - A Chariton County man charged with involuntary manslaughter in the death of his fiance has pleaded not guilty.... More >>
1 day ago Friday, June 14 2019 Jun 14, 2019 Friday, June 14, 2019 9:04:00 PM CDT June 14, 2019 in News
COLUMBIA - People living along West Broadway in Columbia are joining forces to protect three 100 year old houses. ... More >>
1 day ago Friday, June 14 2019 Jun 14, 2019 Friday, June 14, 2019 7:08:00 PM CDT June 14, 2019 in News
JEFFERSON CITY – Employees at Veterans United Home Loans donated $100,000 Friday to the American Red Cross for tornado and... More >>
1 day ago Friday, June 14 2019 Jun 14, 2019 Friday, June 14, 2019 6:44:00 PM CDT June 14, 2019 in News
COLUMBIA - Skateboard enthusiasts say there's no reason for newbies to be afraid of taking part in Saturday's Shred Fest.... More >>
2 days ago Friday, June 14 2019 Jun 14, 2019 Friday, June 14, 2019 6:21:00 PM CDT June 14, 2019 in News
CALIFORNIA - A Fortuna man who previously pleaded guilty to killing a baby and burning the body asked to withdraw... More >>
2 days ago Friday, June 14 2019 Jun 14, 2019 Friday, June 14, 2019 4:12:00 PM CDT June 14, 2019 in Top Stories
Columbia, MO
Broken Clouds 82°
7pm 80°
8pm 77°
9pm 75°
10pm 74°