Are Frozen Foods the Right Choice for Health?
Young brunette woman buys fresh frozen food in the store
The freezer aisle is a staple for many grocery shoppers, whether they’re stocking up on frozen veggies or treating themselves to ice cream. While there’s a common perception that frozen foods are unhealthy, registered dietitian Maya Feller suggests otherwise.
Frozen food has gotten a bad health rap, but one dietitian notes that there are healthy options in the freezer aisle. progressman – stock.adobe.com
According to Feller, “Ingredients and how the food is prepared impact the nutritional value; it’s not the freezing process itself.” She emphasizes that freezing can be an effective preservation method that helps retain nutrients when high-quality items are frozen at their peak ripeness.
This doesn’t mean consumers should indiscriminately fill their carts with frozen treats like Ben & Jerry’s. Instead, Feller recommends focusing on staples that promote healthy eating patterns, such as fruits, vegetables, and whole grains, which offer convenience and affordability.
Frozen options like beef, chicken, and fish can even maintain their flavor and nutritional value far better than their fresh counterparts over time.
According to dietitian Maya Feller, ingredients and preparation matter more than if the food is frozen. Tatiana – stock.adobe.com
Shoppers should also consider the method of preparation. Ultra-processed foods have been associated with a higher risk of obesity, heart disease, Type 2 diabetes, certain cancers, and even an increased risk of premature death.
“I recommend looking for frozen foods that are closer to their whole and minimally processed forms,” Feller notes, as they tend to be richer in vitamins, minerals, whole grains, and heart-healthy fats.
While pre-packaged frozen meals may seem convenient, Feller encourages opting for those that contain intentionally sourced, organic, plant-forward ingredients. These are likely richer in phytonutrients, fiber, and plant-based proteins.
She highlights her personal favorite: Amy’s Mexican Casserole Bowl, which is loaded with flavorful vegetables and provides 6 grams of fiber and 12 grams of protein.
It’s also essential to monitor sodium levels, as the American Heart Association recommends limiting sodium intake to 2,300 milligrams daily (approximately one teaspoon of salt). When it comes to frozen desserts, it’s wise to approach them with caution.
“Options that are high in added sugars and fats can lead to metabolic issues,” cautioned Feller. However, she recognizes the challenges many families face when trying to find safe, affordable and nourishing food, stating that there’s no single worst food in the freezer aisle.
“It’s essential to do the best with what’s available,” she emphasizes, adding, “The only truly poor choices are those that a person is allergic to or that have expired.”
