Ander

Is bevrore etes gesond? Hier is hoe om te vertel


Bevrore etes is gewild sedert dit die eerste keer in die veertigerjare bekendgestel is. Gerieflik en maklik, byna almal het ten minste een maaltyd uit die vrieskas gehad, indien nie meer nie. Dit het ook 'n gewilde item geword wat baie mense te midde van die huidige koronaviruspandemie versorg.

Kan Coronavirus deur voedsel versprei? En ander voedselvrae oor COVID-19 beantwoord

Sommige etes is egter beter as ander, en voordat u na u gunsteling kruidenierswinkel gaan, is daar 'n paar dinge wat u in gedagte moet hou as u 'n bevrore ete kies.

Alhoewel baie handelsmerke hul maaltye as 'gesond' beskou, is dit belangrik om die voedingsinligting van die etiket na te gaan om 'n beter idee te kry van hoe gesond hulle eintlik is.

'Alhoewel kalorieë saak kan maak, is dit nie die eerste ding waarna ek kyk nie, omdat die meeste onder 350 400 kalorieë is, wat vir die meeste mense geskik is vir 'n maaltyd,' sê Molly Kimball, 'n geregistreerde dieetkundige van Ochsner Health Fiksheidssentrum in New Orleans.

In plaas daarvan stel Kimball voor om die etiket te hersien vir ander dinge soos natriumvlakke, wat hoog kan wees in bevrore of verwerkte voedsel, selfs dié wat as 'gesond' bestempel word.

Terwyl die daaglikse aanbevole maksimum 2 300 milligram natrium is, stel die American Heart Association voor om nader aan 1500 milligram te bly, wat beter is vir bloeddruk en hartgesondheid. Baie bevrore maaltye voeg ekstra sout by vir die geur, daarom is dit noodsaaklik om eers te kyk voordat u dit koop.

Kimball het ook gesê om te kyk na die verhouding tussen proteïene en koolhidrate.

'Koolhidrate is goedkoop, die stysels is goedkoop,' het sy gesê. 'Die proteïen en die groente is geneig om die duurste goed te wees, so ek wil graag sien met die verhouding, hoeveel proteïene kry ek vir hoeveel koolhidrate?'

'N Goeie reël, sê Kimball, is 20 gram proteïen tot 30 gram koolhidrate.

Kontroleer ten slotte die bestanddele om te sien wat in die lys verskyn en in watter volgorde. Dit is belangrik om eers na die maaltye te kyk wat groente, vleis of proteïene en ander gesonde bestanddele bevat, in plaas van dinge waarvan u nog nooit gehoor het nie, wat beide in die ongesondste en die gesondste bevrore aandete voorkom.


Gesonde bevrore maaltye: 7 dieetkundige-goedgekeurde opsies

Deesdae staan ​​tientalle en tientalle gesonder bevrore maaltye in die vrieskaste se rakke. En dankie tog! Want met dae vol konfyt kan die voorbereiding van 'n voedsame maaltyd vinnig vinnig verloop.

Maar voordat u voorraad kry, is dit belangrik om te weet waarna u in 'n bevrore maaltyd moet soek. Die beste opsie is een met minder as 500 kalorieë en nie meer as 600 milligram natrium nie. U wil ook nie te laag in kalorieë wees nie- as 'n maaltyd onder die 300- tot 350-kalorie-punt is, wil u dit versterk met 'n bietjie maer proteïene, soos garnale of lensies, 'n gesonde vet, as avokado of olywe, of 'n vrugte of styselagtige groente. En u wil streef na 'n maaltyd met ten minste 10 gram proteïen en 3 gram vesel. Hierdie voedingstowwe help om u langer versadig te hou, sodat u nie 'n paar uur later in die spens sal toeslaan nie.

Moenie vergeet om hierdie wenke in gedagte te hou wanneer u die lys van bestanddele lees nie:

  • Soek 'n heel kos. Bestanddele word in dalende volgorde van gewig gelys. Die ideale bestanddeel is dus 'n volvoedsel - byvoorbeeld 'n proteïen (soos hoender of boontjies), 'n vrug of groente of volgraan.
  • Vermy transvette. Bly weg van bestanddele wat gedeeltelik gehidrogeneerde olie bevat, 'n aanduiding dat 'n maaltyd transvette bevat.

Hier is sewe voedingsdeskundiges wat u moet oorweeg om by u inkopielys te voeg. U sal sien dat nie elke maaltyd op hierdie lys by die bogenoemde riglyne pas nie. Volg in hierdie gevalle hul kundige voorstelle om 'n maaltyd binne enkele minute (of sekondes!) Voor te berei om aan hierdie kriteria te voldoen.

Sweet Earth Curry Tiger Bowl

"Ek is 'n vegetariër, so ek is beperk tot die keuse en probeer om etes te vind met 'n ordentlike hoeveelheid proteïene," sê Tara Collingwood, MS, RDN, CSSD, spandieetkundige van Orlando Magic en mede-outeur van "Flat Belly" Kookboek vir dummies. " 'Ek soek ook maaltye met groente en volgraan.' Collingwood sê hierdie bak wat deur Asië geïnspireer is, is een van haar gunstelinge omdat dit verskeie plantgebaseerde proteïene bevat-insluitend lensies, seitan, bruinrys en quinoa. U kry 'n mengsel van groente en 'n uitstekende hoeveelheid proteïene, 14 gram, vir slegs 330 kalorieë.

Maak dit nog gesonder: 'Soms as ek groente oor het, sal ek dit opwarm en in die skottel meng,' sê Collingwood. 'Daar is genoeg sous vir hierdie toevoeging.'

Luvo Chicken Harissa & amp Kekerertjies

"Hierdie maaltyd het 'n super lae natriuminhoud vir 'n bevrore maaltyd, met 330 milligram," sê Lauren Harris-Pincus, MS, RDN, skrywer van "The Protein-Packed Breakfast Club." Sy sê dat sy ook daarvan hou dat dit vry is van gluten, suiwel en neute - perfek vir mense met spesifieke dieetbehoeftes. "Ek waardeer ook dat Luvo-etes nie in plastiekhouers verpak word nie en dat die buitenste houer en sakke herwinbaar is," sê Harris-Pincus.

Maak dit nog gesonder: Met slegs 270 kalorieë, kombineer hierdie maaltyd met 'n piesang of 'n koppie bessies vir ekstra kalorieë en vesel.

EVOL Groente Enchiladas

Hoe gaan dit met die tye dat u na Mexikaans verlang, maar u nie u daaglikse kalorie -inname uit die water wil blaas nie? Hierdie enchiladas smaak soos die restaurantweergawe en is vol groente - insluitend courgette, paprika en uie. Met 'n mieliebasis, is hulle vol graan en vesel. Die proteïeninhoud is ook 11 gram.

Maak dit nog gesonder: Kombineer die gereg met 'n bietjie "rys" en verhit 'n porsie Amy's Kitchen Brown Rice & amp; Groente -bak, lig in natrium

Hierdie handelsmerk is gewild onder dieetkundiges, en die reeks lig-in-natrium-etes maak dit nog makliker om aan te beveel. 'Ek hou van hierdie maaltyd, want dit bevat slegs 270 milligram natrium, byna ongehoord vir 'n bevrore maaltyd! sê Autumn Ehsaei, MS, RDN, CLT, 'n dieetkundige in privaat praktyk in Cary, Noord -Carolina. 'Dit is regtig heerlik en eenvoudig, wat ek geniet, want ek vind gereeld bevrore maaltye sout.'

Maak dit nog gesonder: "Die enigste nadeel van hierdie opsie is dat dit redelik klein is, met slegs 260 kalorieë," sê Ehsaei, wat voorstel om 'n gebraaide eier of ingemaakte ingemaakte kekerertjies by te voeg vir ekstra proteïene en avokado -skywe vir gesonde vet.

Caulipower Margherita Pizza

Uiteindelik! Hier is 'n glutenvrye, deur dieetkundige goedgekeurde bevrore pizza. 'Ek is dol op blomkoolpizza, so dit is 'n uitstekende alternatief vir 'n tradisionele pastei, aangesien dit minder kalorieë bevat,' sê Ryan Whitcomb, MS, RD, CLT, 'n dieetkundige in Jersey City, New Jersey. Dink 330 kalorieë vir 'n halwe tert. Slegs een sny kaas in die pizzeria in u omgewing kan die kalorie -telling inskakel! U kry ook 'n goeie hoeveelheid proteïene en vesel.

Maak dit nog gesonder: "Ek gooi gewoonlik broccoli, paprika en uie bo -op die pastei om die groente- en antioksidantinhoud te verhoog," sê Whitcomb. 'Ek voeg ook maer hoender of kalkoen by om die proteïen te verhoog.'

Handelaar Joe's Wild Salmon

Dit word aanbeveel dat u ten minste twee porsies gaar, vetterige vis van 3,5 gram gebruik om u genoeg te maak van die omega-3 EPA en DHA. "Salm is laag in hart-ongesonde versadigde vet en sterk in omega-3's," sê Joan Salge Blake, EdD, RDN, 'n kliniese medeprofessor in voeding aan die Boston Universiteit en skrywer van "Nutrition & amp You." 'In 'n wêreld wat deurmekaar is, is hierdie bevrore maaltyd 'n maklike manier om hartgesonde vis op die weeklikse spyskaart te kry. Die salm word bedien oor orzo -pasta met spinasie, courgette en 'n jogurtsous.

Maak dit nog gesonder: Voeg nog meer groente by jou maaltyd deur die salm te kombineer met 'n syslaai. Voeg 'n skeut van 'n lae-bygevoegde suiker-vinaigrette by, soos druiwe-vinaigrette-slaaisous.

Gardein Asiatiese styl Chick'n gebakte rys

Nie alle vriesmaaltye hoef in die mikrogolfoond te wees nie! Hier is 'n opsie wat in 'n paar minute in die pan gaargemaak word. "Vir vegetariërs en veganiste is dit 'n goeie opsie as u te min tyd het en op soek is na 'n vinnige, gebalanseerde maaltyd," sê Angie Asche, MS, RD, 'n privaat sportdiët in Lincoln, Nebraska. 'Ek is mal daaroor dat dit bruinrys gebruik, 'n verskeidenheid groente bevat en 'n plantgebaseerde proteïenbron bevat. Elke porsie bied 'n uitstekende hoeveelheid vesel en proteïene vir 340 kalorieë.

Maak dit nog gesonder: Die sous voeg 'n aansienlike hoeveelheid natrium by die maaltyd. En dit kom in sy eie sak, sodat u dit nie by u maaltyd hoef te voeg nie. "Ek laat die souspakkie heeltemal weg en voeg my eie geure by!" sê Asche. 'Ek soteer 'n bietjie knoffel in avokado -olie en voeg dit by die skottel, saam met 'n druppel Bragg Liquid Aminos.'

Gaan voort en eet op! Terloops, as die instruksies van 'n maaltyd lui om dit na die mikrogolfoond te laat staan, moet u dit nie vinnig uitpak en eet nie. U gereg sal in die ekstra minute klaar wees.


Gesonde bevrore maaltye: 7 dieetkundige-goedgekeurde opsies

Deesdae staan ​​tientalle en tientalle gesonder bevrore maaltye in die vrieskaste se rakke. En dankie tog! Want met dae vol konfyt kan die voorbereiding van 'n voedsame maaltyd vinnig vinnig verloop.

Maar voordat u voorraad kry, is dit belangrik om te weet waarna u in 'n bevrore maaltyd moet soek. Die beste opsie is een met minder as 500 kalorieë en nie meer as 600 milligram natrium nie. U wil ook nie te laag in kalorieë wees nie- as 'n maaltyd onder die 300- tot 350-kalorie-punt is, wil u dit versterk met 'n bietjie maer proteïene, soos garnale of lensies, 'n gesonde vet, as avokado of olywe, of 'n vrugte of styselagtige groente. En u wil streef na 'n maaltyd met ten minste 10 gram proteïen en 3 gram vesel. Hierdie voedingstowwe help om u langer versadig te hou, sodat u nie 'n paar uur later in die spens sal toeslaan nie.

Moenie vergeet om hierdie wenke in gedagte te hou wanneer u die lys van bestanddele lees nie:

  • Soek 'n heel kos. Bestanddele word in dalende volgorde van gewig gelys. Die ideale bestanddeel is dus 'n volvoedsel - byvoorbeeld 'n proteïen (soos hoender of boontjies), 'n vrug of groente of volgraan.
  • Vermy transvette. Bly weg van bestanddele wat gedeeltelik gehidrogeneerde olie bevat, 'n aanduiding dat 'n maaltyd transvette bevat.

Hier is sewe voedingsdeskundiges wat u moet oorweeg om by u inkopielys te voeg. U sal sien dat nie elke maaltyd op hierdie lys by die bogenoemde riglyne pas nie. Volg in hierdie gevalle hul kundige voorstelle om 'n maaltyd binne enkele minute (of sekondes!) Voor te berei om aan hierdie kriteria te voldoen.

Sweet Earth Curry Tiger Bowl

"Ek is 'n vegetariër, so ek is beperk tot die keuse en probeer om etes te vind met 'n ordentlike hoeveelheid proteïene," sê Tara Collingwood, MS, RDN, CSSD, spandieetkundige van Orlando Magic en mede-outeur van "Flat Belly" Kookboek vir dummies. " 'Ek soek ook maaltye met groente en volgraan.' Collingwood sê hierdie bak wat deur Asië geïnspireer is, is een van haar gunstelinge omdat dit verskeie plantgebaseerde proteïene bevat-insluitend lensies, seitan, bruinrys en quinoa. U kry 'n mengsel van groente en 'n uitstekende hoeveelheid proteïene, 14 gram, vir slegs 330 kalorieë.

Maak dit nog gesonder: 'Soms as ek groente oor het, sal ek dit opwarm en in die skottel meng,' sê Collingwood. 'Daar is genoeg sous vir hierdie toevoeging.'

Luvo Chicken Harissa & amp Kekerertjies

"Hierdie maaltyd het 'n super lae natriuminhoud vir 'n bevrore maaltyd, met 330 milligram," sê Lauren Harris-Pincus, MS, RDN, skrywer van "The Protein-Packed Breakfast Club." Sy sê dat sy ook daarvan hou dat dit vry is van gluten, suiwel en neute - perfek vir mense met spesifieke dieetbehoeftes. "Ek waardeer ook dat Luvo-etes nie in plastiekhouers verpak word nie en dat die buitenste houer en sakke herwinbaar is," sê Harris-Pincus.

Maak dit nog gesonder: Met slegs 270 kalorieë, kombineer hierdie maaltyd met 'n piesang of 'n koppie bessies vir ekstra kalorieë en vesel.

EVOL Groente Enchiladas

Hoe gaan dit met die tye dat u na Mexikaans verlang, maar u nie u daaglikse kalorie -inname uit die water wil blaas nie? Hierdie enchiladas smaak soos die restaurantweergawe en is vol groente - insluitend courgette, paprika en uie. Met 'n mieliebasis, is hulle vol graan en vesel. Die proteïeninhoud is ook 11 gram.

Maak dit nog gesonder: Kombineer die gereg met 'n bietjie "rys" en verhit 'n porsie Amy's Kitchen Brown Rice & amp; Groente -bak, lig in natrium

Hierdie handelsmerk is gewild onder dieetkundiges, en die reeks lig-in-natrium-etes maak dit nog makliker om aan te beveel. 'Ek hou van hierdie maaltyd, want dit bevat slegs 270 milligram natrium, byna ongehoord vir 'n bevrore maaltyd! sê Autumn Ehsaei, MS, RDN, CLT, 'n dieetkundige in privaat praktyk in Cary, Noord -Carolina. 'Dit is regtig heerlik en eenvoudig, wat ek geniet, want ek vind gereeld bevrore maaltye sout.'

Maak dit nog gesonder: "Die enigste nadeel van hierdie opsie is dat dit redelik klein is, met slegs 260 kalorieë," sê Ehsaei, wat voorstel om 'n gebraaide eier of ingemaakte ingemaakte kekerertjies by te voeg vir ekstra proteïene en avokado -skywe vir gesonde vet.

Caulipower Margherita Pizza

Uiteindelik! Hier is 'n glutenvrye, deur dieetkundige goedgekeurde bevrore pizza. 'Ek is dol op blomkoolpizza, so dit is 'n uitstekende alternatief vir 'n tradisionele pastei, aangesien dit minder kalorieë bevat,' sê Ryan Whitcomb, MS, RD, CLT, 'n dieetkundige in Jersey City, New Jersey. Dink 330 kalorieë vir 'n halwe tert. Slegs een sny kaas in die pizzeria in u omgewing kan die kalorie -telling inskakel! U kry ook 'n goeie hoeveelheid proteïene en vesel.

Maak dit nog gesonder: "Ek gooi gewoonlik broccoli, paprika en uie bo -op die pastei om die groente- en antioksidantinhoud te verhoog," sê Whitcomb. 'Ek voeg ook maer hoender of kalkoen by om die proteïen te verhoog.'

Handelaar Joe's Wild Salmon

Dit word aanbeveel dat u ten minste twee porsies gaar, vetterige vis van 3,5 gram gebruik om u genoeg te maak van die omega-3 EPA en DHA. "Salm is laag in hart-ongesonde versadigde vet en sterk in omega-3's," sê Joan Salge Blake, EdD, RDN, 'n kliniese medeprofessor in voeding aan die Boston Universiteit en skrywer van "Nutrition & amp You." 'In 'n wêreld wat deurmekaar is, is hierdie bevrore maaltyd 'n maklike manier om hartgesonde vis op die weeklikse spyskaart te kry. Die salm word bedien oor orzo -pasta met spinasie, courgette en 'n jogurtsous.

Maak dit nog gesonder: Voeg nog meer groente by jou maaltyd deur die salm te kombineer met 'n syslaai. Voeg 'n skeut van 'n lae-bygevoegde suiker-vinaigrette by, soos druiwe-vinaigrette-slaaisous.

Gardein Asiatiese styl Chick'n gebakte rys

Nie alle vriesmaaltye hoef in die mikrogolfoond te wees nie! Hier is 'n opsie wat in 'n paar minute in die pan gaargemaak word. "Vir vegetariërs en veganiste is dit 'n goeie opsie as u te min tyd het en op soek is na 'n vinnige, gebalanseerde maaltyd," sê Angie Asche, MS, RD, 'n privaat sportdiët in Lincoln, Nebraska. 'Ek is mal daaroor dat dit bruinrys gebruik, 'n verskeidenheid groente bevat en 'n plantgebaseerde proteïenbron bevat. Elke porsie bied 'n uitstekende hoeveelheid vesel en proteïene vir 340 kalorieë.

Maak dit nog gesonder: Die sous voeg 'n aansienlike hoeveelheid natrium by die maaltyd. En dit kom in sy eie sak, sodat u dit nie by u maaltyd hoef te voeg nie. "Ek laat die souspakkie heeltemal weg en voeg my eie geure by!" sê Asche. 'Ek soteer 'n bietjie knoffel in avokado -olie en voeg dit by die skottel, saam met 'n druppel Bragg Liquid Aminos.'

Gaan voort en eet op! Terloops, as die instruksies van 'n maaltyd lui om dit na die mikrogolfoond te laat staan, moet u dit nie vinnig uitpak en eet nie. U gereg sal in die ekstra minute klaar wees.


Gesonde bevrore maaltye: 7 dieetkundige-goedgekeurde opsies

Deesdae staan ​​tientalle en tientalle gesonder bevrore maaltye in die vrieskaste se rakke. En dankie tog! Want met dae vol konfyt kan die voorbereiding van 'n voedsame maaltyd vinnig vinnig verloop.

Maar voordat u voorraad kry, is dit belangrik om te weet waarna u in 'n bevrore maaltyd moet soek. Die beste opsie is een met minder as 500 kalorieë en nie meer as 600 milligram natrium nie. U wil ook nie te laag in kalorieë wees nie- as 'n maaltyd onder die 300- tot 350-kalorie-punt is, wil u dit versterk met 'n bietjie maer proteïene, soos garnale of lensies, 'n gesonde vet, as avokado of olywe, of 'n vrugte of styselagtige groente. En u wil streef na 'n maaltyd met ten minste 10 gram proteïen en 3 gram vesel. Hierdie voedingstowwe help om u langer versadig te hou, sodat u nie 'n paar uur later in die spens sal toeslaan nie.

Moenie vergeet om hierdie wenke in gedagte te hou wanneer u die lys van bestanddele lees nie:

  • Soek 'n heel kos. Bestanddele word in dalende volgorde van gewig gelys. Die ideale bestanddeel is dus 'n volvoedsel - byvoorbeeld 'n proteïen (soos hoender of boontjies), 'n vrug of groente of volgraan.
  • Vermy transvette. Bly weg van bestanddele wat gedeeltelik gehidrogeneerde olie bevat, 'n aanduiding dat 'n maaltyd transvette bevat.

Hier is sewe voedingsdeskundiges wat u moet oorweeg om by u inkopielys te voeg. U sal sien dat nie elke maaltyd op hierdie lys by die bogenoemde riglyne pas nie. Volg in hierdie gevalle hul kundige voorstelle om 'n maaltyd binne enkele minute (of sekondes!) Voor te berei om aan hierdie kriteria te voldoen.

Sweet Earth Curry Tiger Bowl

"Ek is 'n vegetariër, so ek is beperk tot die keuse en probeer om etes te vind met 'n ordentlike hoeveelheid proteïene," sê Tara Collingwood, MS, RDN, CSSD, spandieetkundige van Orlando Magic en mede-outeur van "Flat Belly" Kookboek vir dummies. " 'Ek soek ook maaltye met groente en volgraan.' Collingwood sê hierdie bak wat deur Asië geïnspireer is, is een van haar gunstelinge omdat dit verskeie plantgebaseerde proteïene bevat-insluitend lensies, seitan, bruinrys en quinoa. U kry 'n mengsel van groente en 'n uitstekende hoeveelheid proteïene, 14 gram, vir slegs 330 kalorieë.

Maak dit nog gesonder: 'Soms as ek groente oor het, sal ek dit opwarm en in die skottel meng,' sê Collingwood. 'Daar is genoeg sous vir hierdie toevoeging.'

Luvo Chicken Harissa & amp Kekerertjies

"Hierdie maaltyd het 'n super lae natriuminhoud vir 'n bevrore maaltyd, met 330 milligram," sê Lauren Harris-Pincus, MS, RDN, skrywer van "The Protein-Packed Breakfast Club." Sy sê dat sy ook daarvan hou dat dit vry is van gluten, suiwel en neute - perfek vir mense met spesifieke dieetbehoeftes. "Ek waardeer ook dat Luvo-etes nie in plastiekhouers verpak word nie en dat die buitenste houer en sakke herwinbaar is," sê Harris-Pincus.

Maak dit nog gesonder: Met slegs 270 kalorieë, kombineer hierdie maaltyd met 'n piesang of 'n koppie bessies vir ekstra kalorieë en vesel.

EVOL Groente Enchiladas

Hoe gaan dit met die tye dat u na Mexikaans verlang, maar u nie u daaglikse kalorie -inname uit die water wil blaas nie? Hierdie enchiladas smaak soos die restaurantweergawe en is vol groente - insluitend courgette, paprika en uie. Met 'n mieliebasis, is hulle vol graan en vesel. Die proteïeninhoud is ook 11 gram.

Maak dit nog gesonder: Kombineer die gereg met 'n bietjie "rys" en verhit 'n porsie Amy's Kitchen Brown Rice & amp; Groente -bak, lig in natrium

Hierdie handelsmerk is gewild onder dieetkundiges, en die reeks lig-in-natrium-etes maak dit nog makliker om aan te beveel. 'Ek hou van hierdie maaltyd, want dit bevat slegs 270 milligram natrium, byna ongehoord vir 'n bevrore maaltyd! sê Autumn Ehsaei, MS, RDN, CLT, 'n dieetkundige in privaat praktyk in Cary, Noord -Carolina. 'Dit is regtig heerlik en eenvoudig, wat ek geniet, want ek vind gereeld bevrore maaltye sout.'

Maak dit nog gesonder: "Die enigste nadeel van hierdie opsie is dat dit redelik klein is, met slegs 260 kalorieë," sê Ehsaei, wat voorstel om 'n gebraaide eier of ingemaakte ingemaakte kekerertjies by te voeg vir ekstra proteïene en avokado -skywe vir gesonde vet.

Caulipower Margherita Pizza

Uiteindelik! Hier is 'n glutenvrye, deur dieetkundige goedgekeurde bevrore pizza. 'Ek is dol op blomkoolpizza, so dit is 'n uitstekende alternatief vir 'n tradisionele pastei, aangesien dit minder kalorieë bevat,' sê Ryan Whitcomb, MS, RD, CLT, 'n dieetkundige in Jersey City, New Jersey. Dink 330 kalorieë vir 'n halwe tert. Slegs een sny kaas in die pizzeria in u omgewing kan die kalorie -telling inskakel! U kry ook 'n goeie hoeveelheid proteïene en vesel.

Maak dit nog gesonder: "Ek gooi gewoonlik broccoli, paprika en uie bo -op die pastei om die groente- en antioksidantinhoud te verhoog," sê Whitcomb. 'Ek voeg ook maer hoender of kalkoen by om die proteïen te verhoog.'

Handelaar Joe's Wild Salmon

Dit word aanbeveel dat u ten minste twee porsies gaar, vetterige vis van 3,5 gram gebruik om u genoeg te maak van die omega-3 EPA en DHA. "Salm is laag in hart-ongesonde versadigde vet en sterk in omega-3's," sê Joan Salge Blake, EdD, RDN, 'n kliniese medeprofessor in voeding aan die Boston Universiteit en skrywer van "Nutrition & amp You." 'In 'n wêreld wat deurmekaar is, is hierdie bevrore maaltyd 'n maklike manier om hartgesonde vis op die weeklikse spyskaart te kry. Die salm word bedien oor orzo -pasta met spinasie, courgette en 'n jogurtsous.

Maak dit nog gesonder: Voeg nog meer groente by jou maaltyd deur die salm te kombineer met 'n syslaai. Voeg 'n skeut van 'n lae-bygevoegde suiker-vinaigrette by, soos druiwe-vinaigrette-slaaisous.

Gardein Asiatiese styl Chick'n gebakte rys

Nie alle vriesmaaltye hoef in die mikrogolfoond te wees nie! Hier is 'n opsie wat in 'n paar minute in die pan gaargemaak word. "Vir vegetariërs en veganiste is dit 'n goeie opsie as u te min tyd het en op soek is na 'n vinnige, gebalanseerde maaltyd," sê Angie Asche, MS, RD, 'n privaat sportdiët in Lincoln, Nebraska. 'Ek is mal daaroor dat dit bruinrys gebruik, 'n verskeidenheid groente bevat en 'n plantgebaseerde proteïenbron bevat. Elke porsie bied 'n uitstekende hoeveelheid vesel en proteïene vir 340 kalorieë.

Maak dit nog gesonder: Die sous voeg 'n aansienlike hoeveelheid natrium by die maaltyd. En dit kom in sy eie sak, sodat u dit nie by u maaltyd hoef te voeg nie. "Ek laat die souspakkie heeltemal weg en voeg my eie geure by!" sê Asche. 'Ek soteer 'n bietjie knoffel in avokado -olie en voeg dit by die skottel, saam met 'n druppel Bragg Liquid Aminos.'

Gaan voort en eet op! Terloops, as die instruksies van 'n maaltyd lui om dit na die mikrogolfoond te laat staan, moet u dit nie vinnig uitpak en eet nie. U gereg sal in die ekstra minute klaar wees.


Gesonde bevrore maaltye: 7 dieetkundige-goedgekeurde opsies

Deesdae staan ​​tientalle en tientalle gesonder bevrore maaltye in die vrieskaste se rakke. En dankie tog! Want met dae vol konfyt kan die voorbereiding van 'n voedsame maaltyd vinnig vinnig verloop.

Maar voordat u voorraad kry, is dit belangrik om te weet waarna u in 'n bevrore maaltyd moet soek. Die beste opsie is een met minder as 500 kalorieë en nie meer as 600 milligram natrium nie. U wil ook nie te laag in kalorieë wees nie- as 'n maaltyd onder die 300- tot 350-kalorie-punt is, wil u dit versterk met 'n bietjie maer proteïene, soos garnale of lensies, 'n gesonde vet, as avokado of olywe, of 'n vrugte of styselagtige groente. En u wil streef na 'n maaltyd met ten minste 10 gram proteïen en 3 gram vesel. Hierdie voedingstowwe help om u langer versadig te hou, sodat u nie 'n paar uur later in die spens sal toeslaan nie.

Moenie vergeet om hierdie wenke in gedagte te hou wanneer u die lys van bestanddele lees nie:

  • Soek 'n heel kos. Bestanddele word in dalende volgorde van gewig gelys. Die ideale bestanddeel is dus 'n volvoedsel - byvoorbeeld 'n proteïen (soos hoender of boontjies), 'n vrug of groente of volgraan.
  • Vermy transvette. Bly weg van bestanddele wat gedeeltelik gehidrogeneerde olie bevat, 'n aanduiding dat 'n maaltyd transvette bevat.

Hier is sewe voedingsdeskundiges wat u moet oorweeg om by u inkopielys te voeg. U sal sien dat nie elke maaltyd op hierdie lys by die bogenoemde riglyne pas nie. Volg in hierdie gevalle hul kundige voorstelle om 'n maaltyd binne enkele minute (of sekondes!) Voor te berei om aan hierdie kriteria te voldoen.

Sweet Earth Curry Tiger Bowl

"Ek is 'n vegetariër, so ek is beperk tot die keuse en probeer om etes te vind met 'n ordentlike hoeveelheid proteïene," sê Tara Collingwood, MS, RDN, CSSD, spandieetkundige van Orlando Magic en mede-outeur van "Flat Belly" Kookboek vir dummies. " 'Ek soek ook maaltye met groente en volgraan.' Collingwood sê hierdie bak wat deur Asië geïnspireer is, is een van haar gunstelinge omdat dit verskeie plantgebaseerde proteïene bevat-insluitend lensies, seitan, bruinrys en quinoa. U kry 'n mengsel van groente en 'n uitstekende hoeveelheid proteïene, 14 gram, vir slegs 330 kalorieë.

Maak dit nog gesonder: 'Soms as ek groente oor het, sal ek dit opwarm en in die skottel meng,' sê Collingwood. 'Daar is genoeg sous vir hierdie toevoeging.'

Luvo Chicken Harissa & amp Kekerertjies

"Hierdie maaltyd het 'n super lae natriuminhoud vir 'n bevrore maaltyd, met 330 milligram," sê Lauren Harris-Pincus, MS, RDN, skrywer van "The Protein-Packed Breakfast Club." Sy sê dat sy ook daarvan hou dat dit vry is van gluten, suiwel en neute - perfek vir mense met spesifieke dieetbehoeftes. "Ek waardeer ook dat Luvo-etes nie in plastiekhouers verpak word nie en dat die buitenste houer en sakke herwinbaar is," sê Harris-Pincus.

Maak dit nog gesonder: Met slegs 270 kalorieë, kombineer hierdie maaltyd met 'n piesang of 'n koppie bessies vir ekstra kalorieë en vesel.

EVOL Groente Enchiladas

Hoe gaan dit met die tye dat u na Mexikaans verlang, maar u nie u daaglikse kalorie -inname uit die water wil blaas nie? Hierdie enchiladas smaak soos die restaurantweergawe en is vol groente - insluitend courgette, paprika en uie. Met 'n mieliebasis, is hulle vol graan en vesel. Die proteïeninhoud is ook 11 gram.

Maak dit nog gesonder: Kombineer die gereg met 'n bietjie "rys" en verhit 'n porsie Amy's Kitchen Brown Rice & amp; Groente -bak, lig in natrium

Hierdie handelsmerk is gewild onder dieetkundiges, en die reeks lig-in-natrium-etes maak dit nog makliker om aan te beveel. 'Ek hou van hierdie maaltyd, want dit bevat slegs 270 milligram natrium, byna ongehoord vir 'n bevrore maaltyd! sê Autumn Ehsaei, MS, RDN, CLT, 'n dieetkundige in privaat praktyk in Cary, Noord -Carolina. 'Dit is regtig heerlik en eenvoudig, wat ek geniet, want ek vind gereeld bevrore maaltye sout.'

Maak dit nog gesonder: "Die enigste nadeel van hierdie opsie is dat dit redelik klein is, met slegs 260 kalorieë," sê Ehsaei, wat voorstel om 'n gebraaide eier of ingemaakte ingemaakte kekerertjies by te voeg vir ekstra proteïene en avokado -skywe vir gesonde vet.

Caulipower Margherita Pizza

Uiteindelik! Hier is 'n glutenvrye, deur dieetkundige goedgekeurde bevrore pizza. 'Ek is dol op blomkoolpizza, so dit is 'n uitstekende alternatief vir 'n tradisionele pastei, aangesien dit minder kalorieë bevat,' sê Ryan Whitcomb, MS, RD, CLT, 'n dieetkundige in Jersey City, New Jersey. Dink 330 kalorieë vir 'n halwe tert. Slegs een sny kaas in die pizzeria in u omgewing kan die kalorie -telling inskakel! U kry ook 'n goeie hoeveelheid proteïene en vesel.

Maak dit nog gesonder: "Ek gooi gewoonlik broccoli, paprika en uie bo -op die pastei om die groente- en antioksidantinhoud te verhoog," sê Whitcomb. 'Ek voeg ook maer hoender of kalkoen by om die proteïen te verhoog.'

Handelaar Joe's Wild Salmon

Dit word aanbeveel dat u ten minste twee porsies gaar, vetterige vis van 3,5 gram gebruik om u genoeg te maak van die omega-3 EPA en DHA. "Salm is laag in hart-ongesonde versadigde vet en sterk in omega-3's," sê Joan Salge Blake, EdD, RDN, 'n kliniese medeprofessor in voeding aan die Boston Universiteit en skrywer van "Nutrition & amp You." 'In 'n wêreld wat deurmekaar is, is hierdie bevrore maaltyd 'n maklike manier om hartgesonde vis op die weeklikse spyskaart te kry. Die salm word bedien oor orzo -pasta met spinasie, courgette en 'n jogurtsous.

Maak dit nog gesonder: Voeg nog meer groente by jou maaltyd deur die salm te kombineer met 'n syslaai. Voeg 'n skeut van 'n lae-bygevoegde suiker-vinaigrette by, soos druiwe-vinaigrette-slaaisous.

Gardein Asiatiese styl Chick'n gebakte rys

Nie alle vriesmaaltye hoef in die mikrogolfoond te wees nie! Hier is 'n opsie wat in 'n paar minute in die pan gaargemaak word. "Vir vegetariërs en veganiste is dit 'n goeie opsie as u te min tyd het en op soek is na 'n vinnige, gebalanseerde maaltyd," sê Angie Asche, MS, RD, 'n privaat sportdiët in Lincoln, Nebraska. 'Ek is mal daaroor dat dit bruinrys gebruik, 'n verskeidenheid groente bevat en 'n plantgebaseerde proteïenbron bevat. Elke porsie bied 'n uitstekende hoeveelheid vesel en proteïene vir 340 kalorieë.

Maak dit nog gesonder: Die sous voeg 'n aansienlike hoeveelheid natrium by die maaltyd. En dit kom in sy eie sak, sodat u dit nie by u maaltyd hoef te voeg nie. "Ek laat die souspakkie heeltemal weg en voeg my eie geure by!" sê Asche. 'Ek soteer 'n bietjie knoffel in avokado -olie en voeg dit by die skottel, saam met 'n druppel Bragg Liquid Aminos.'

Gaan voort en eet op! Terloops, as die instruksies van 'n maaltyd lui om dit na die mikrogolfoond te laat staan, moet u dit nie vinnig uitpak en eet nie. U gereg sal in die ekstra minute klaar wees.


Gesonde bevrore maaltye: 7 dieetkundige-goedgekeurde opsies

Deesdae staan ​​tientalle en tientalle gesonder bevrore maaltye in die vrieskaste se rakke. En dankie tog! Want met dae vol konfyt kan die voorbereiding van 'n voedsame maaltyd vinnig vinnig verloop.

Maar voordat u voorraad kry, is dit belangrik om te weet waarna u in 'n bevrore maaltyd moet soek. Die beste opsie is een met minder as 500 kalorieë en nie meer as 600 milligram natrium nie. U wil ook nie te laag in kalorieë wees nie- as 'n maaltyd onder die 300- tot 350-kalorie-punt is, wil u dit versterk met 'n bietjie maer proteïene, soos garnale of lensies, 'n gesonde vet, as avokado of olywe, of 'n vrugte of styselagtige groente. En u wil streef na 'n maaltyd met ten minste 10 gram proteïen en 3 gram vesel. Hierdie voedingstowwe help om u langer versadig te hou, sodat u nie 'n paar uur later in die spens sal toeslaan nie.

Moenie vergeet om hierdie wenke in gedagte te hou wanneer u die lys van bestanddele lees nie:

  • Soek 'n heel kos. Bestanddele word in dalende volgorde van gewig gelys. Die ideale bestanddeel is dus 'n volvoedsel - byvoorbeeld 'n proteïen (soos hoender of boontjies), 'n vrug of groente of volgraan.
  • Vermy transvette. Bly weg van bestanddele wat gedeeltelik gehidrogeneerde olie bevat, 'n aanduiding dat 'n maaltyd transvette bevat.

Hier is sewe voedingsdeskundiges wat u moet oorweeg om by u inkopielys te voeg. U sal sien dat nie elke maaltyd op hierdie lys by die bogenoemde riglyne pas nie. Volg in hierdie gevalle hul kundige voorstelle om 'n maaltyd binne enkele minute (of sekondes!) Voor te berei om aan hierdie kriteria te voldoen.

Sweet Earth Curry Tiger Bowl

“I’m a vegetarian, so I’m limited with selections and try to find meals with a decent amount of protein,” says Tara Collingwood, MS, RDN, CSSD, team dietitian for Orlando Magic and co-author of "Flat Belly Cookbook for Dummies." “I also look for meals with veggies and whole grains.” Collingwood says this Asian-inspired bowl is one of her go-tos because it features multiple plant-based proteins — including lentils, seitan, brown rice and quinoa. You get a mix of veggies and an excellent amount of protein, 14 grams, for only 330 calories.

Make it even healthier: “Sometimes if I have leftover veggies, I’ll warm them up and mix them into the dish,” says Collingwood. “There’s enough sauce for this addition.”

Luvo Chicken Harissa & Chickpeas

“This meal has a super low sodium content for a frozen meal, with 330 milligrams,” says Lauren Harris-Pincus, MS, RDN, author of "The Protein-Packed Breakfast Club." She says she also likes that it’s free of gluten, dairy and nuts — perfect for people with specific dietary needs. “I also value that Luvo meals are not packaged in plastic containers and the outer container and pouches are recyclable,” Harris-Pincus says.

Make it even healthier: With just 270 calories, pair this meal with a banana or cup of berries for extra calories and filling fiber.

EVOL Vegetable Enchiladas

So how about those times you’re craving Mexican but don't want to blow your daily calorie intake out of the water? These enchiladas taste like the restaurant version and are stuffed with plenty of veggies — including zucchini, bell peppers and onions. With a base of corn, they provide their fill of whole grains and fiber. The protein content is solid, too, at 11 grams.

Make it even healthier: Pair the dish with a side of “rice,” and heat up a serving of Amy's Kitchen Brown Rice & Vegetables Bowl, Light in Sodium

This brand is beloved by dietitians, and the line of light-in-sodium meals makes it even easier to recommend. “I love this meal because it has only 270 milligrams of sodium, practically unheard of for a frozen meal!” says Autumn Ehsaei, MS, RDN, CLT, a private practice dietitian in Cary, North Carolina. “It's really delicious and simple, which I enjoy because I often find frozen meals to taste salty.”

Make it even healthier: “The only downside to this option is it is pretty small, with only 260 calories,” says Ehsaei, who suggests adding a fried egg or rinsed canned chickpeas for extra protein and avocado slices for healthy fat.

Caulipower Margherita Pizza

Uiteindelik! Here’s a gluten-free, dietitian-approved frozen pizza. “I love cauliflower pizza, so this is a great alternative to a traditional pie as it has fewer calories,” says Ryan Whitcomb, MS, RD, CLT, a private practice dietitian in Jersey City, New Jersey. Think 330 calories for half a pie. Just one cheese slice at your neighborhood pizzeria may clock in at that calorie count! You also get a good amount of protein and fiber.

Make it even healthier: “I usually throw broccoli, bell peppers and onions on top of the pie to increase the veggie and antioxidant content,” says Whitcomb. “I also add lean chicken or turkey to increase the protein.”

Trader Joe’s Wild Salmon

Eating at least two 3.5-ounce weekly servings of cooked fatty fish is recommended to get your fill of the omega-3s EPA and DHA. “Salmon is low in heart-unhealthy saturated fat and robust in omega-3s,” says Joan Salge Blake, EdD, RDN, a clinical associate professor of nutrition at Boston University and author of "Nutrition & You." “In a time-crunched world, this frozen meal is an easy way to get heart-healthy fish on the weekly menu.” The salmon is served over orzo pasta with spinach, zucchini and a yogurt sauce.

Make it even healthier: Add even more vegetables to your meal by pairing the salmon with a side salad. Add a splash of a low-in-added-sugar vinaigrette, such as Grape Vinaigrette Salad Dressing.

Gardein Asian Style Chick'n Fried Rice

Not all freezer meals need to be microwaved! Here’s an option that cooks in the skillet in minutes. “For vegetarians and vegans, this is good option when you’re short on time and looking for a quick, balanced meal,” says Angie Asche, MS, RD, a private practice sports dietitian in Lincoln, Nebraska. “I love that it uses brown rice, includes a variety of veggies, and has a plant-based source of protein.” Each serving provides an excellent amount of both fiber and protein for 340 calories.

Make it even healthier: The sauce adds a significant amount of sodium to the meal. And it comes in its own pouch, so you don’t have to add it to your meal. “I completely omit the sauce packet and add my own flavors!” says Asche. “I sauté a little garlic in avocado oil and add that to the dish, along with a drizzle of Bragg Liquid Aminos.”

Go ahead and eat up! By the way, if a meal’s instructions say to let it stand after microwaving, don’t rush to unwrap it and eat it. Your dish will actually finish cooking in those extra minutes.


Healthy frozen meals: 7 nutritionist-approved options

These days, dozens and dozens of healthier frozen meals line the freezer shelves. And thank goodness! Because with jam-packed days, at least preparing a nutritious meal can go quickly.

But before you stock up, it's important to know what you should you look for in a frozen meal. Your best bet is one with less than 500 calories and no more than 600 milligrams of sodium. You also don’t want to go too low in calories — if a meal sits below the 300- to 350-calorie mark, you’ll want to beef it up with a side of lean protein like shrimp or lentils, a healthy fat such as avocado or olives, or a fruit or starchy vegetable. And you’ll want to aim for a meal with at least 10 grams of protein and 3 grams of fiber. These nutrients help keep you fuller for longer, so you won't be raiding the pantry a few hours later.

Don’t forget to keep these pointers in mind when reading the ingredients list:

  • Look for a whole food. Ingredients are listed in descending order of weight. So ideally, the first ingredient will be a whole food — for instance, a protein (such as chicken or beans), a fruit or vegetable or a whole grain.
  • Avoid trans fats. Steer clear of ingredient lists that contain partially hydrogenated oil, a flag that a meal contains trans fats.

Here are seven nutritionist picks to consider adding to your grocery list. You’ll see that not every single meal on this list fits the guidelines above. In those cases, follow their expert suggestions for doctoring up a meal in mere minutes (or seconds!) to help it fit this criteria.

Sweet Earth Curry Tiger Bowl

“I’m a vegetarian, so I’m limited with selections and try to find meals with a decent amount of protein,” says Tara Collingwood, MS, RDN, CSSD, team dietitian for Orlando Magic and co-author of "Flat Belly Cookbook for Dummies." “I also look for meals with veggies and whole grains.” Collingwood says this Asian-inspired bowl is one of her go-tos because it features multiple plant-based proteins — including lentils, seitan, brown rice and quinoa. You get a mix of veggies and an excellent amount of protein, 14 grams, for only 330 calories.

Make it even healthier: “Sometimes if I have leftover veggies, I’ll warm them up and mix them into the dish,” says Collingwood. “There’s enough sauce for this addition.”

Luvo Chicken Harissa & Chickpeas

“This meal has a super low sodium content for a frozen meal, with 330 milligrams,” says Lauren Harris-Pincus, MS, RDN, author of "The Protein-Packed Breakfast Club." She says she also likes that it’s free of gluten, dairy and nuts — perfect for people with specific dietary needs. “I also value that Luvo meals are not packaged in plastic containers and the outer container and pouches are recyclable,” Harris-Pincus says.

Make it even healthier: With just 270 calories, pair this meal with a banana or cup of berries for extra calories and filling fiber.

EVOL Vegetable Enchiladas

So how about those times you’re craving Mexican but don't want to blow your daily calorie intake out of the water? These enchiladas taste like the restaurant version and are stuffed with plenty of veggies — including zucchini, bell peppers and onions. With a base of corn, they provide their fill of whole grains and fiber. The protein content is solid, too, at 11 grams.

Make it even healthier: Pair the dish with a side of “rice,” and heat up a serving of Amy's Kitchen Brown Rice & Vegetables Bowl, Light in Sodium

This brand is beloved by dietitians, and the line of light-in-sodium meals makes it even easier to recommend. “I love this meal because it has only 270 milligrams of sodium, practically unheard of for a frozen meal!” says Autumn Ehsaei, MS, RDN, CLT, a private practice dietitian in Cary, North Carolina. “It's really delicious and simple, which I enjoy because I often find frozen meals to taste salty.”

Make it even healthier: “The only downside to this option is it is pretty small, with only 260 calories,” says Ehsaei, who suggests adding a fried egg or rinsed canned chickpeas for extra protein and avocado slices for healthy fat.

Caulipower Margherita Pizza

Uiteindelik! Here’s a gluten-free, dietitian-approved frozen pizza. “I love cauliflower pizza, so this is a great alternative to a traditional pie as it has fewer calories,” says Ryan Whitcomb, MS, RD, CLT, a private practice dietitian in Jersey City, New Jersey. Think 330 calories for half a pie. Just one cheese slice at your neighborhood pizzeria may clock in at that calorie count! You also get a good amount of protein and fiber.

Make it even healthier: “I usually throw broccoli, bell peppers and onions on top of the pie to increase the veggie and antioxidant content,” says Whitcomb. “I also add lean chicken or turkey to increase the protein.”

Trader Joe’s Wild Salmon

Eating at least two 3.5-ounce weekly servings of cooked fatty fish is recommended to get your fill of the omega-3s EPA and DHA. “Salmon is low in heart-unhealthy saturated fat and robust in omega-3s,” says Joan Salge Blake, EdD, RDN, a clinical associate professor of nutrition at Boston University and author of "Nutrition & You." “In a time-crunched world, this frozen meal is an easy way to get heart-healthy fish on the weekly menu.” The salmon is served over orzo pasta with spinach, zucchini and a yogurt sauce.

Make it even healthier: Add even more vegetables to your meal by pairing the salmon with a side salad. Add a splash of a low-in-added-sugar vinaigrette, such as Grape Vinaigrette Salad Dressing.

Gardein Asian Style Chick'n Fried Rice

Not all freezer meals need to be microwaved! Here’s an option that cooks in the skillet in minutes. “For vegetarians and vegans, this is good option when you’re short on time and looking for a quick, balanced meal,” says Angie Asche, MS, RD, a private practice sports dietitian in Lincoln, Nebraska. “I love that it uses brown rice, includes a variety of veggies, and has a plant-based source of protein.” Each serving provides an excellent amount of both fiber and protein for 340 calories.

Make it even healthier: The sauce adds a significant amount of sodium to the meal. And it comes in its own pouch, so you don’t have to add it to your meal. “I completely omit the sauce packet and add my own flavors!” says Asche. “I sauté a little garlic in avocado oil and add that to the dish, along with a drizzle of Bragg Liquid Aminos.”

Go ahead and eat up! By the way, if a meal’s instructions say to let it stand after microwaving, don’t rush to unwrap it and eat it. Your dish will actually finish cooking in those extra minutes.


Healthy frozen meals: 7 nutritionist-approved options

These days, dozens and dozens of healthier frozen meals line the freezer shelves. And thank goodness! Because with jam-packed days, at least preparing a nutritious meal can go quickly.

But before you stock up, it's important to know what you should you look for in a frozen meal. Your best bet is one with less than 500 calories and no more than 600 milligrams of sodium. You also don’t want to go too low in calories — if a meal sits below the 300- to 350-calorie mark, you’ll want to beef it up with a side of lean protein like shrimp or lentils, a healthy fat such as avocado or olives, or a fruit or starchy vegetable. And you’ll want to aim for a meal with at least 10 grams of protein and 3 grams of fiber. These nutrients help keep you fuller for longer, so you won't be raiding the pantry a few hours later.

Don’t forget to keep these pointers in mind when reading the ingredients list:

  • Look for a whole food. Ingredients are listed in descending order of weight. So ideally, the first ingredient will be a whole food — for instance, a protein (such as chicken or beans), a fruit or vegetable or a whole grain.
  • Avoid trans fats. Steer clear of ingredient lists that contain partially hydrogenated oil, a flag that a meal contains trans fats.

Here are seven nutritionist picks to consider adding to your grocery list. You’ll see that not every single meal on this list fits the guidelines above. In those cases, follow their expert suggestions for doctoring up a meal in mere minutes (or seconds!) to help it fit this criteria.

Sweet Earth Curry Tiger Bowl

“I’m a vegetarian, so I’m limited with selections and try to find meals with a decent amount of protein,” says Tara Collingwood, MS, RDN, CSSD, team dietitian for Orlando Magic and co-author of "Flat Belly Cookbook for Dummies." “I also look for meals with veggies and whole grains.” Collingwood says this Asian-inspired bowl is one of her go-tos because it features multiple plant-based proteins — including lentils, seitan, brown rice and quinoa. You get a mix of veggies and an excellent amount of protein, 14 grams, for only 330 calories.

Make it even healthier: “Sometimes if I have leftover veggies, I’ll warm them up and mix them into the dish,” says Collingwood. “There’s enough sauce for this addition.”

Luvo Chicken Harissa & Chickpeas

“This meal has a super low sodium content for a frozen meal, with 330 milligrams,” says Lauren Harris-Pincus, MS, RDN, author of "The Protein-Packed Breakfast Club." She says she also likes that it’s free of gluten, dairy and nuts — perfect for people with specific dietary needs. “I also value that Luvo meals are not packaged in plastic containers and the outer container and pouches are recyclable,” Harris-Pincus says.

Make it even healthier: With just 270 calories, pair this meal with a banana or cup of berries for extra calories and filling fiber.

EVOL Vegetable Enchiladas

So how about those times you’re craving Mexican but don't want to blow your daily calorie intake out of the water? These enchiladas taste like the restaurant version and are stuffed with plenty of veggies — including zucchini, bell peppers and onions. With a base of corn, they provide their fill of whole grains and fiber. The protein content is solid, too, at 11 grams.

Make it even healthier: Pair the dish with a side of “rice,” and heat up a serving of Amy's Kitchen Brown Rice & Vegetables Bowl, Light in Sodium

This brand is beloved by dietitians, and the line of light-in-sodium meals makes it even easier to recommend. “I love this meal because it has only 270 milligrams of sodium, practically unheard of for a frozen meal!” says Autumn Ehsaei, MS, RDN, CLT, a private practice dietitian in Cary, North Carolina. “It's really delicious and simple, which I enjoy because I often find frozen meals to taste salty.”

Make it even healthier: “The only downside to this option is it is pretty small, with only 260 calories,” says Ehsaei, who suggests adding a fried egg or rinsed canned chickpeas for extra protein and avocado slices for healthy fat.

Caulipower Margherita Pizza

Uiteindelik! Here’s a gluten-free, dietitian-approved frozen pizza. “I love cauliflower pizza, so this is a great alternative to a traditional pie as it has fewer calories,” says Ryan Whitcomb, MS, RD, CLT, a private practice dietitian in Jersey City, New Jersey. Think 330 calories for half a pie. Just one cheese slice at your neighborhood pizzeria may clock in at that calorie count! You also get a good amount of protein and fiber.

Make it even healthier: “I usually throw broccoli, bell peppers and onions on top of the pie to increase the veggie and antioxidant content,” says Whitcomb. “I also add lean chicken or turkey to increase the protein.”

Trader Joe’s Wild Salmon

Eating at least two 3.5-ounce weekly servings of cooked fatty fish is recommended to get your fill of the omega-3s EPA and DHA. “Salmon is low in heart-unhealthy saturated fat and robust in omega-3s,” says Joan Salge Blake, EdD, RDN, a clinical associate professor of nutrition at Boston University and author of "Nutrition & You." “In a time-crunched world, this frozen meal is an easy way to get heart-healthy fish on the weekly menu.” The salmon is served over orzo pasta with spinach, zucchini and a yogurt sauce.

Make it even healthier: Add even more vegetables to your meal by pairing the salmon with a side salad. Add a splash of a low-in-added-sugar vinaigrette, such as Grape Vinaigrette Salad Dressing.

Gardein Asian Style Chick'n Fried Rice

Not all freezer meals need to be microwaved! Here’s an option that cooks in the skillet in minutes. “For vegetarians and vegans, this is good option when you’re short on time and looking for a quick, balanced meal,” says Angie Asche, MS, RD, a private practice sports dietitian in Lincoln, Nebraska. “I love that it uses brown rice, includes a variety of veggies, and has a plant-based source of protein.” Each serving provides an excellent amount of both fiber and protein for 340 calories.

Make it even healthier: The sauce adds a significant amount of sodium to the meal. And it comes in its own pouch, so you don’t have to add it to your meal. “I completely omit the sauce packet and add my own flavors!” says Asche. “I sauté a little garlic in avocado oil and add that to the dish, along with a drizzle of Bragg Liquid Aminos.”

Go ahead and eat up! By the way, if a meal’s instructions say to let it stand after microwaving, don’t rush to unwrap it and eat it. Your dish will actually finish cooking in those extra minutes.


Healthy frozen meals: 7 nutritionist-approved options

These days, dozens and dozens of healthier frozen meals line the freezer shelves. And thank goodness! Because with jam-packed days, at least preparing a nutritious meal can go quickly.

But before you stock up, it's important to know what you should you look for in a frozen meal. Your best bet is one with less than 500 calories and no more than 600 milligrams of sodium. You also don’t want to go too low in calories — if a meal sits below the 300- to 350-calorie mark, you’ll want to beef it up with a side of lean protein like shrimp or lentils, a healthy fat such as avocado or olives, or a fruit or starchy vegetable. And you’ll want to aim for a meal with at least 10 grams of protein and 3 grams of fiber. These nutrients help keep you fuller for longer, so you won't be raiding the pantry a few hours later.

Don’t forget to keep these pointers in mind when reading the ingredients list:

  • Look for a whole food. Ingredients are listed in descending order of weight. So ideally, the first ingredient will be a whole food — for instance, a protein (such as chicken or beans), a fruit or vegetable or a whole grain.
  • Avoid trans fats. Steer clear of ingredient lists that contain partially hydrogenated oil, a flag that a meal contains trans fats.

Here are seven nutritionist picks to consider adding to your grocery list. You’ll see that not every single meal on this list fits the guidelines above. In those cases, follow their expert suggestions for doctoring up a meal in mere minutes (or seconds!) to help it fit this criteria.

Sweet Earth Curry Tiger Bowl

“I’m a vegetarian, so I’m limited with selections and try to find meals with a decent amount of protein,” says Tara Collingwood, MS, RDN, CSSD, team dietitian for Orlando Magic and co-author of "Flat Belly Cookbook for Dummies." “I also look for meals with veggies and whole grains.” Collingwood says this Asian-inspired bowl is one of her go-tos because it features multiple plant-based proteins — including lentils, seitan, brown rice and quinoa. You get a mix of veggies and an excellent amount of protein, 14 grams, for only 330 calories.

Make it even healthier: “Sometimes if I have leftover veggies, I’ll warm them up and mix them into the dish,” says Collingwood. “There’s enough sauce for this addition.”

Luvo Chicken Harissa & Chickpeas

“This meal has a super low sodium content for a frozen meal, with 330 milligrams,” says Lauren Harris-Pincus, MS, RDN, author of "The Protein-Packed Breakfast Club." She says she also likes that it’s free of gluten, dairy and nuts — perfect for people with specific dietary needs. “I also value that Luvo meals are not packaged in plastic containers and the outer container and pouches are recyclable,” Harris-Pincus says.

Make it even healthier: With just 270 calories, pair this meal with a banana or cup of berries for extra calories and filling fiber.

EVOL Vegetable Enchiladas

So how about those times you’re craving Mexican but don't want to blow your daily calorie intake out of the water? These enchiladas taste like the restaurant version and are stuffed with plenty of veggies — including zucchini, bell peppers and onions. With a base of corn, they provide their fill of whole grains and fiber. The protein content is solid, too, at 11 grams.

Make it even healthier: Pair the dish with a side of “rice,” and heat up a serving of Amy's Kitchen Brown Rice & Vegetables Bowl, Light in Sodium

This brand is beloved by dietitians, and the line of light-in-sodium meals makes it even easier to recommend. “I love this meal because it has only 270 milligrams of sodium, practically unheard of for a frozen meal!” says Autumn Ehsaei, MS, RDN, CLT, a private practice dietitian in Cary, North Carolina. “It's really delicious and simple, which I enjoy because I often find frozen meals to taste salty.”

Make it even healthier: “The only downside to this option is it is pretty small, with only 260 calories,” says Ehsaei, who suggests adding a fried egg or rinsed canned chickpeas for extra protein and avocado slices for healthy fat.

Caulipower Margherita Pizza

Uiteindelik! Here’s a gluten-free, dietitian-approved frozen pizza. “I love cauliflower pizza, so this is a great alternative to a traditional pie as it has fewer calories,” says Ryan Whitcomb, MS, RD, CLT, a private practice dietitian in Jersey City, New Jersey. Think 330 calories for half a pie. Just one cheese slice at your neighborhood pizzeria may clock in at that calorie count! You also get a good amount of protein and fiber.

Make it even healthier: “I usually throw broccoli, bell peppers and onions on top of the pie to increase the veggie and antioxidant content,” says Whitcomb. “I also add lean chicken or turkey to increase the protein.”

Trader Joe’s Wild Salmon

Eating at least two 3.5-ounce weekly servings of cooked fatty fish is recommended to get your fill of the omega-3s EPA and DHA. “Salmon is low in heart-unhealthy saturated fat and robust in omega-3s,” says Joan Salge Blake, EdD, RDN, a clinical associate professor of nutrition at Boston University and author of "Nutrition & You." “In a time-crunched world, this frozen meal is an easy way to get heart-healthy fish on the weekly menu.” The salmon is served over orzo pasta with spinach, zucchini and a yogurt sauce.

Make it even healthier: Add even more vegetables to your meal by pairing the salmon with a side salad. Add a splash of a low-in-added-sugar vinaigrette, such as Grape Vinaigrette Salad Dressing.

Gardein Asian Style Chick'n Fried Rice

Not all freezer meals need to be microwaved! Here’s an option that cooks in the skillet in minutes. “For vegetarians and vegans, this is good option when you’re short on time and looking for a quick, balanced meal,” says Angie Asche, MS, RD, a private practice sports dietitian in Lincoln, Nebraska. “I love that it uses brown rice, includes a variety of veggies, and has a plant-based source of protein.” Each serving provides an excellent amount of both fiber and protein for 340 calories.

Make it even healthier: The sauce adds a significant amount of sodium to the meal. And it comes in its own pouch, so you don’t have to add it to your meal. “I completely omit the sauce packet and add my own flavors!” says Asche. “I sauté a little garlic in avocado oil and add that to the dish, along with a drizzle of Bragg Liquid Aminos.”

Go ahead and eat up! By the way, if a meal’s instructions say to let it stand after microwaving, don’t rush to unwrap it and eat it. Your dish will actually finish cooking in those extra minutes.


Healthy frozen meals: 7 nutritionist-approved options

These days, dozens and dozens of healthier frozen meals line the freezer shelves. And thank goodness! Because with jam-packed days, at least preparing a nutritious meal can go quickly.

But before you stock up, it's important to know what you should you look for in a frozen meal. Your best bet is one with less than 500 calories and no more than 600 milligrams of sodium. You also don’t want to go too low in calories — if a meal sits below the 300- to 350-calorie mark, you’ll want to beef it up with a side of lean protein like shrimp or lentils, a healthy fat such as avocado or olives, or a fruit or starchy vegetable. And you’ll want to aim for a meal with at least 10 grams of protein and 3 grams of fiber. These nutrients help keep you fuller for longer, so you won't be raiding the pantry a few hours later.

Don’t forget to keep these pointers in mind when reading the ingredients list:

  • Look for a whole food. Ingredients are listed in descending order of weight. So ideally, the first ingredient will be a whole food — for instance, a protein (such as chicken or beans), a fruit or vegetable or a whole grain.
  • Avoid trans fats. Steer clear of ingredient lists that contain partially hydrogenated oil, a flag that a meal contains trans fats.

Here are seven nutritionist picks to consider adding to your grocery list. You’ll see that not every single meal on this list fits the guidelines above. In those cases, follow their expert suggestions for doctoring up a meal in mere minutes (or seconds!) to help it fit this criteria.

Sweet Earth Curry Tiger Bowl

“I’m a vegetarian, so I’m limited with selections and try to find meals with a decent amount of protein,” says Tara Collingwood, MS, RDN, CSSD, team dietitian for Orlando Magic and co-author of "Flat Belly Cookbook for Dummies." “I also look for meals with veggies and whole grains.” Collingwood says this Asian-inspired bowl is one of her go-tos because it features multiple plant-based proteins — including lentils, seitan, brown rice and quinoa. You get a mix of veggies and an excellent amount of protein, 14 grams, for only 330 calories.

Make it even healthier: “Sometimes if I have leftover veggies, I’ll warm them up and mix them into the dish,” says Collingwood. “There’s enough sauce for this addition.”

Luvo Chicken Harissa & Chickpeas

“This meal has a super low sodium content for a frozen meal, with 330 milligrams,” says Lauren Harris-Pincus, MS, RDN, author of "The Protein-Packed Breakfast Club." She says she also likes that it’s free of gluten, dairy and nuts — perfect for people with specific dietary needs. “I also value that Luvo meals are not packaged in plastic containers and the outer container and pouches are recyclable,” Harris-Pincus says.

Make it even healthier: With just 270 calories, pair this meal with a banana or cup of berries for extra calories and filling fiber.

EVOL Vegetable Enchiladas

So how about those times you’re craving Mexican but don't want to blow your daily calorie intake out of the water? These enchiladas taste like the restaurant version and are stuffed with plenty of veggies — including zucchini, bell peppers and onions. With a base of corn, they provide their fill of whole grains and fiber. The protein content is solid, too, at 11 grams.

Make it even healthier: Pair the dish with a side of “rice,” and heat up a serving of Amy's Kitchen Brown Rice & Vegetables Bowl, Light in Sodium

This brand is beloved by dietitians, and the line of light-in-sodium meals makes it even easier to recommend. “I love this meal because it has only 270 milligrams of sodium, practically unheard of for a frozen meal!” says Autumn Ehsaei, MS, RDN, CLT, a private practice dietitian in Cary, North Carolina. “It's really delicious and simple, which I enjoy because I often find frozen meals to taste salty.”

Make it even healthier: “The only downside to this option is it is pretty small, with only 260 calories,” says Ehsaei, who suggests adding a fried egg or rinsed canned chickpeas for extra protein and avocado slices for healthy fat.

Caulipower Margherita Pizza

Uiteindelik! Here’s a gluten-free, dietitian-approved frozen pizza. “I love cauliflower pizza, so this is a great alternative to a traditional pie as it has fewer calories,” says Ryan Whitcomb, MS, RD, CLT, a private practice dietitian in Jersey City, New Jersey. Think 330 calories for half a pie. Just one cheese slice at your neighborhood pizzeria may clock in at that calorie count! You also get a good amount of protein and fiber.

Make it even healthier: “I usually throw broccoli, bell peppers and onions on top of the pie to increase the veggie and antioxidant content,” says Whitcomb. “I also add lean chicken or turkey to increase the protein.”

Trader Joe’s Wild Salmon

Eating at least two 3.5-ounce weekly servings of cooked fatty fish is recommended to get your fill of the omega-3s EPA and DHA. “Salmon is low in heart-unhealthy saturated fat and robust in omega-3s,” says Joan Salge Blake, EdD, RDN, a clinical associate professor of nutrition at Boston University and author of "Nutrition & You." “In a time-crunched world, this frozen meal is an easy way to get heart-healthy fish on the weekly menu.” The salmon is served over orzo pasta with spinach, zucchini and a yogurt sauce.

Make it even healthier: Add even more vegetables to your meal by pairing the salmon with a side salad. Add a splash of a low-in-added-sugar vinaigrette, such as Grape Vinaigrette Salad Dressing.

Gardein Asian Style Chick'n Fried Rice

Not all freezer meals need to be microwaved! Here’s an option that cooks in the skillet in minutes. “For vegetarians and vegans, this is good option when you’re short on time and looking for a quick, balanced meal,” says Angie Asche, MS, RD, a private practice sports dietitian in Lincoln, Nebraska. “I love that it uses brown rice, includes a variety of veggies, and has a plant-based source of protein.” Each serving provides an excellent amount of both fiber and protein for 340 calories.

Make it even healthier: The sauce adds a significant amount of sodium to the meal. And it comes in its own pouch, so you don’t have to add it to your meal. “I completely omit the sauce packet and add my own flavors!” says Asche. “I sauté a little garlic in avocado oil and add that to the dish, along with a drizzle of Bragg Liquid Aminos.”

Go ahead and eat up! By the way, if a meal’s instructions say to let it stand after microwaving, don’t rush to unwrap it and eat it. Your dish will actually finish cooking in those extra minutes.


Healthy frozen meals: 7 nutritionist-approved options

These days, dozens and dozens of healthier frozen meals line the freezer shelves. And thank goodness! Because with jam-packed days, at least preparing a nutritious meal can go quickly.

But before you stock up, it's important to know what you should you look for in a frozen meal. Your best bet is one with less than 500 calories and no more than 600 milligrams of sodium. You also don’t want to go too low in calories — if a meal sits below the 300- to 350-calorie mark, you’ll want to beef it up with a side of lean protein like shrimp or lentils, a healthy fat such as avocado or olives, or a fruit or starchy vegetable. And you’ll want to aim for a meal with at least 10 grams of protein and 3 grams of fiber. These nutrients help keep you fuller for longer, so you won't be raiding the pantry a few hours later.

Don’t forget to keep these pointers in mind when reading the ingredients list:

  • Look for a whole food. Ingredients are listed in descending order of weight. So ideally, the first ingredient will be a whole food — for instance, a protein (such as chicken or beans), a fruit or vegetable or a whole grain.
  • Avoid trans fats. Steer clear of ingredient lists that contain partially hydrogenated oil, a flag that a meal contains trans fats.

Here are seven nutritionist picks to consider adding to your grocery list. You’ll see that not every single meal on this list fits the guidelines above. In those cases, follow their expert suggestions for doctoring up a meal in mere minutes (or seconds!) to help it fit this criteria.

Sweet Earth Curry Tiger Bowl

“I’m a vegetarian, so I’m limited with selections and try to find meals with a decent amount of protein,” says Tara Collingwood, MS, RDN, CSSD, team dietitian for Orlando Magic and co-author of "Flat Belly Cookbook for Dummies." “I also look for meals with veggies and whole grains.” Collingwood says this Asian-inspired bowl is one of her go-tos because it features multiple plant-based proteins — including lentils, seitan, brown rice and quinoa. You get a mix of veggies and an excellent amount of protein, 14 grams, for only 330 calories.

Make it even healthier: “Sometimes if I have leftover veggies, I’ll warm them up and mix them into the dish,” says Collingwood. “There’s enough sauce for this addition.”

Luvo Chicken Harissa & Chickpeas

“This meal has a super low sodium content for a frozen meal, with 330 milligrams,” says Lauren Harris-Pincus, MS, RDN, author of "The Protein-Packed Breakfast Club." She says she also likes that it’s free of gluten, dairy and nuts — perfect for people with specific dietary needs. “I also value that Luvo meals are not packaged in plastic containers and the outer container and pouches are recyclable,” Harris-Pincus says.

Make it even healthier: With just 270 calories, pair this meal with a banana or cup of berries for extra calories and filling fiber.

EVOL Vegetable Enchiladas

So how about those times you’re craving Mexican but don't want to blow your daily calorie intake out of the water? These enchiladas taste like the restaurant version and are stuffed with plenty of veggies — including zucchini, bell peppers and onions. With a base of corn, they provide their fill of whole grains and fiber. The protein content is solid, too, at 11 grams.

Make it even healthier: Pair the dish with a side of “rice,” and heat up a serving of Amy's Kitchen Brown Rice & Vegetables Bowl, Light in Sodium

This brand is beloved by dietitians, and the line of light-in-sodium meals makes it even easier to recommend. “I love this meal because it has only 270 milligrams of sodium, practically unheard of for a frozen meal!” says Autumn Ehsaei, MS, RDN, CLT, a private practice dietitian in Cary, North Carolina. “It's really delicious and simple, which I enjoy because I often find frozen meals to taste salty.”

Make it even healthier: “The only downside to this option is it is pretty small, with only 260 calories,” says Ehsaei, who suggests adding a fried egg or rinsed canned chickpeas for extra protein and avocado slices for healthy fat.

Caulipower Margherita Pizza

Uiteindelik! Here’s a gluten-free, dietitian-approved frozen pizza. “I love cauliflower pizza, so this is a great alternative to a traditional pie as it has fewer calories,” says Ryan Whitcomb, MS, RD, CLT, a private practice dietitian in Jersey City, New Jersey. Think 330 calories for half a pie. Just one cheese slice at your neighborhood pizzeria may clock in at that calorie count! You also get a good amount of protein and fiber.

Make it even healthier: “I usually throw broccoli, bell peppers and onions on top of the pie to increase the veggie and antioxidant content,” says Whitcomb. “I also add lean chicken or turkey to increase the protein.”

Trader Joe’s Wild Salmon

Eating at least two 3.5-ounce weekly servings of cooked fatty fish is recommended to get your fill of the omega-3s EPA and DHA. “Salmon is low in heart-unhealthy saturated fat and robust in omega-3s,” says Joan Salge Blake, EdD, RDN, a clinical associate professor of nutrition at Boston University and author of "Nutrition & You." “In a time-crunched world, this frozen meal is an easy way to get heart-healthy fish on the weekly menu.” The salmon is served over orzo pasta with spinach, zucchini and a yogurt sauce.

Make it even healthier: Add even more vegetables to your meal by pairing the salmon with a side salad. Add a splash of a low-in-added-sugar vinaigrette, such as Grape Vinaigrette Salad Dressing.

Gardein Asian Style Chick'n Fried Rice

Not all freezer meals need to be microwaved! Here’s an option that cooks in the skillet in minutes. “For vegetarians and vegans, this is good option when you’re short on time and looking for a quick, balanced meal,” says Angie Asche, MS, RD, a private practice sports dietitian in Lincoln, Nebraska. “I love that it uses brown rice, includes a variety of veggies, and has a plant-based source of protein.” Each serving provides an excellent amount of both fiber and protein for 340 calories.

Make it even healthier: The sauce adds a significant amount of sodium to the meal. And it comes in its own pouch, so you don’t have to add it to your meal. “I completely omit the sauce packet and add my own flavors!” says Asche. “I sauté a little garlic in avocado oil and add that to the dish, along with a drizzle of Bragg Liquid Aminos.”

Go ahead and eat up! By the way, if a meal’s instructions say to let it stand after microwaving, don’t rush to unwrap it and eat it. Your dish will actually finish cooking in those extra minutes.