How to choose some healthy ready-made meals and sides

It is easy to shop at the grocery store and pick up some ready-made meals.  But how do you know if what you are buying is healthy or not so healthy?  What are you supposed to look for?  My daughter sent me an article, How to choose the best ready-made foods at the store, according to a dietitian from Ohio State University.  Other sites also provide some advice on what to watch for when choosing prepared meals.  It is easy to pick up a ready-made meal at the grocery store but you may also be picking up a meal loaded with salt, sugar, or fat. 

What to look for when choosing a ready-made meal or sides.

• Calories – look at the calories per serving.  My husband bought some prepared cheesy broccoli recently.  We were surprised that the calories per serving were not that high.
•  Meals – if it is a complete meal, look for total calories of 350-500 calories.  Too low in calories, say less than 200 calories, and you will be hungry and you will not be getting the nutrients you need.  Meals with 800 calories and more are too high for most people.
• Ingredients:  Did you know that ingredients are listed by quantity with the first ingredient being the highest amount in that food.  Look for meals with fewer ingredients and ingredients you recognize.  Watch for labels that read “organic”, “non-GMO” or gluten-free as these may not mean the product is any healthier.  Those with a gluten-allergy will need a gluten-free food but otherwise gluten-free is not really a healthier choice.
• Saturated fats – look at the label for how much saturated fat is in the meal or side.  Saturated fat is linked to heart disease and the American Heart Association states, “Eating too much saturated fat can raise the level of LDL cholesterol [the ‘bad’ cholesterol] in your blood.  A high level of LDL cholesterol in your blood raises your risk of heart disease and stroke.”
• Protein and Fiber – read the label to see how much protein and if the ready-made meal provides any fiber. 
• Serving size – is this meal for one person or more than one person?  If it is a side, how many servings are in the package?  What size is the serving? Is it one-half cup, 1 cup?  Read the label to find out.
• Sodium – most ready-made meals or sides have added salt as it is a preservative.  Some ready-made meals and sides contain a lot of sodium, even more than 1,000 mg.  Look for meals with 600 mg of sodium or less.

What are some good frozen meal and side choices according to nutritionists? 

• Frozen vegetables, grains and beans. Pick up some frozen corn, carrots, mixed vegetables, and frozen grains as these will add nutrients and some fiber to your diet.  Some companies like Green Giant, Bird’s Eye, and Giant Eagle make vegetable, grain and bean combos that can be a quick meal.  Example are the Green Giant carrot veggie spiral or the Bird’s Eye grain and veggie mixes. 
• Bird’s Eye protein blends – these meals are quick to prepare and provide protein (about 20 g) and fiber.  Many flavors are less than 400 calories per serving.
• Bird’s Eye Steamfresh veggie pastas – for vegetarians these meals provide protein and fiber.  The veggies pastas are made using lentil flour.
• Bird’s Eye OvenRoaster Sheet Pan Vegetables Sweet Potatoes, Carrots and Red Potatoes.  These ready-to-bake veggies add healthy sides to our meal.  Does take some baking time but a good way to add veggies, fiber, and nutrition to a meal. 
• Frozen fruit – we keep frozen blueberries in our freezer.  We like fresh blueberries but use frozen for making pancakes and if we run out of fresh.  Look for frozen fruit without any added sugar.  Often frozen fruit is picked at peak ripeness and then frozen shortly after so retains the good nutrition fruit offers.  Frozen fruit is a great way to add nutrition to smoothies.  Dole frozen sliced strawberries are a good way to add some vitamin C to your day and strawberries are low in calories.
• Frozen Brown Rice – unlike white rice, brown rice is whole grain and loaded with healthy nutrients and fiber.  Bird’s Eye makes a whole grain brown rice that cooks in the bag.  Yes, you can cook brown rice from scratch, but it takes about 45 minutes to cook.  The frozen brown rice cooks in the microwave for a few minutes and it is ready to eat.

• Eggland’s Best Hard-Cooked Eggs – easy to make your own boiled eggs, but if in a rush, these eggs are a great way to add high-quality protein to your meal.  (See:  How can you add some high-quality protein foods to your day? )
• Applegate chicken sausages – these sausages provide a good protein source without the added nitrites and nitrates.  The chicken is antibiotic-free.
• Ready-made salad mixes – so easy to make a salad with these mixes.  Look for salad mixes with darker greens like spinach and kale.  The darker the green, the more nutrients.  At home, add more veggies like cut-up green peppers, tomatoes, a sprinkle of nuts or some fruit.
• Amy’s Kitchen meals – both my daughters like these meals.  For vegetarians, this brand offers a lot of choices and most meals are not loaded with sodium.

• Lean Cuisine – to add a fish meal to your week, chose Tortilla Crusted Fish by Lean Cuisine.  Serve it with some frozen vegetables.
• Healthy Choice Chicken Fajita Bowl – You get 15 grams of protein and some veggies in this meal.  The meal is low in saturated fat, provides 2 grams of fiber and low in sodium at 450 mg per serving.·         Trader Joes frozen meals – For Trader Joe fans, you can choose frozen meals that have healthy ingredients and not loaded with sodium or calories.  Their mandarin orange chicken provides about 320 calories a good portion of protein at 21 grams and has only 330 mg of sodium per serving.
• Pancakes and waffles – I had a student that loved frozen waffles.  Except the waffle product he chose provided no whole grains.  Vans and Kashi offer frozen whole grain waffles.  Choose Vans whole grain organic waffles or Kashi 7-grain waffles.  Both provide whole grain nutrition and some fiber with minimal added sugar.
• Eggland’s Best Frozen Omelets – in a hurry at breakfast?  These omelets are ready in 2 minutes.  Choose the Eggland’s Best Three Cheese Frozen Omelet and you had high-quality protein and some calcium to your day.  Registered Dietitian, Lauren Manaker, states:  “And since one omelet is an excellent source of vitamins D, E, B12, B2…, I know I am loading my body up with important nutrients first thing in the morning.” 

In a hurry and need some ready-made meals or sides?  Look at the above list before you head off to the grocery store.  Keep some of these on hand at home in your freezer so you can cook up a healthier breakfast or dinner when you are short on time.  

Sources:  How to choose the best ready-made foods at the store, according to a dietitian , sites , states , nutritionists , Frozen vegetables, grains and beans , How can you add some high-quality protein foods to your day?  , Dietitian   Image Sources:  Brown rice , Amy’s pasta shells  , Sliced strawberries