You just got home after a busy day working, running errands, and driving your kids around to their after-school activities. You realize that you didn’t plan anything for dinner. So, it looks like a frozen meal is on the menu tonight.
But don’t feel guilty about not offering a homecooked meal. There are a lot of misconceptions about frozen food.
“There’s this expectation and thought that eating heathy or living a healthy life should be difficult,” says Sofia Whitefields, a registered dietitian at University of Utah Health’s OSHER Center for Integrative Health. “Food can be easy and accessible to everyone.”
Freezing is what keeps food fresh longer. Many frozen foods aren’t highly processed and don’t contain added preservatives, even though they’re considered less nutritious. They can be part of a healthy, balanced diet. Here’s how.
1. Stock up on fruit and vegetables
There’s no shame in eating frozen fruit and veggies. It can be a smarter choice for your wallet and nutrient quality.
“From a nutrient standpoint, they are in some ways superior,” Whitefields says. “Fruit and vegetables are picked at the peak of their ripeness, so the nutrient quality stays in prime condition compared to when things travel on a truck, go to a grocery store, and then sit in your fridge. Those nutrients might degrade over time.”
Buying frozen can also help with food waste. Fresh fruit and vegetables only last a few days, but frozen foods are safe indefinitely if stored continuously at 0°F, according to FoodSafety.gov. The best part is they don’t need to be defrosted before cooking.
2. Don’t forget protein
You can freeze almost any food, but having frozen fish, meat, and poultry can come in handy and be cost-effective. Just remember that it takes time for meat to properly and safely defrost, so make sure to plan your meal ahead of time.
“I always have a bag of shrimp or chicken sausage in my freezer,” Whitefields says. “On busy days when you get home and have nothing defrosted, you can easily cook frozen shrimp on the pan. This can easily be added to veggies and whole grains for a balanced meal.”
3. Focus on the nutrition label
Premade foods can contain high amounts of saturated fat and sodium. When choosing a frozen item, pick one that contains less than 33% of the daily recommended value. Also, look at the sugar content as some foods contain sneaky amounts. The American Heart Association recommends added sugars be limited to no more than 6% of your daily calories.
Additionally, take the entire nutrition label in account. While some frozen foods might be labeled as “healthy,” they might be low in calories. This can cause you to not feel full, or you may be hungry again in an hour. Consider adding extra veggies or protein to balance the meal out so that if satisfies you for longer.
4. Balance the nutrients
A frozen pizza or pasta is likely calorically dense. You can balance the meal with more nutritious foods. These are food items that are higher in vitamins and minerals but lower in calories. Whitefields suggests adding fresh or frozen vegetables or canned beans.
Safely thaw your food
Meal planning can save you a lot of time and money. You’ll need to thaw your food. You can do this by placing your frozen item in the refrigerator, in cold water, or in the microwave. NEVER thaw your frozen meal on the counter. Avoid the temperature danger zone between 40° and 140°F to avoid bacteria growth.
Frozen foods can offer a simple and practical solution for busy days, without the stress of starting from scratch. Remember, there’s no shame in relying on the convenience of your freezer—it’s a tool that helps reduce food waste, save money, and make healthy eating more accessible.