What to Look for in a Frozen Meal
When it comes to convenience, frozen meals are hard to beat. However, they can be a sneaky source of added sugars in your diet. As we’ll explore, eating excess added sugars is linked to a host of health problems, including heart disease, stroke, type 2 diabetes, nonalcoholic fatty liver disease (NAFLD), and metabolic syndrome. But not all frozen food is the same. To make informed choices, look for meals with adequate fiber and protein content, minimal added sugar, and limited saturated fat and sodium.
Adequate Fiber and Protein Content
Fiber is crucial for metabolic, cardiovascular, and gut health, and it’s essential to choose a frozen meal that’s rich in fiber. Unfortunately, many Americans don’t consume enough fiber, with the average intake being only about half the recommended amount. To enhance the nutritional value of your frozen meal, aim for a meal with at least 3 grams of fiber (about 10% of the Daily Value) and 10 grams of protein or more per serving.
Minimal Added Sugar
As we mentioned earlier, eating excess added sugars can lead to a range of health problems. When selecting a frozen meal, be mindful of added sugars, which can be hidden in seemingly healthy options. Aim for a meal with less than 2.5 grams of added sugar per serving, or 5% of the DV. You can also look for meals with no added sugar, like the ones we’ll highlight below.
Limited Saturated Fat and Sodium
Frozen meals can be high in saturated fat and sodium, which can raise cholesterol levels and blood pressure, increasing the risk of heart disease and stroke. To limit your intake of these nutrients, choose meals with less than 30% of the DV for saturated fat and sodium.
The Best No-Added-Sugar Frozen Meals at Trader Joe’s
- Salsa Verde Chicken Enchiladas
These enchiladas feature fiber-rich corn tortillas filled with tender shredded chicken and topped with salsa verde, mozzarella cheese, and diced peppers. Simply microwave them or throw them in the oven for a tasty, added-sugar-free dinner. Each serving has 20% DV of calcium and 18% DV of fiber.
- Mango Blueberry Chia Bowl
This pre-prepped chia pudding bowl uses real fruit instead of added sugars for sweetness. Each single-serving container has a whopping 32% DV of fiber from mango, blueberries, and chia seeds. The chia seeds are soaked in coconut cream, mango puree, and passion fruit juice for a creamy and tropical breakfast. Plus, each serving has 10% DV of both calcium and iron, despite being vegetarian and dairy-free.
- Outside-In Stuffed Gnocchi
These gnocchi feature a unique twist – the sauce and cheese are inside the potato dumpling, not on top. Many pasta sauces have added sugar, so we love that Trader Joe’s did without any added sugar for this dish. Each cup of gnocchi has 3 grams of fiber and 6 grams of protein. To make it a full meal, have 2 cups of gnocchi and heat up a bag of frozen veggies to add more fiber, antioxidants, and vitamins to the meal.
- Baingan Bharta
This vegetarian curry is made with roasted eggplant and features a flavorful blend of green chile peppers, fenugreek leaves, cilantro, turmeric, onion, and garlic. For a frozen meal, it’s fairly low in saturated fat, with just 1.5 grams per serving. Each serving has 21% of the DV for fiber.
- Chicken Burrito Bowl
This burrito bowl features a base of brown rice and quinoa with flavorful mix-ins like black beans, corn, peppers, cheese, tomatoes, and onions. The protein comes from beans and white-meat chicken, a high-quality source of lean protein. Each bowl has 22 grams of protein, 9 grams of fiber, and no added sugars. The fiber and protein boost the satisfaction factor to hold you over for longer.
The Bottom Line
When it comes to convenience, frozen meals can be a great option. But to make informed choices, look for meals with adequate fiber and protein content, minimal added sugar, and limited saturated fat and sodium. Trader Joe’s has a range of frozen meals that fit the bill, from Salsa Verde Chicken Enchiladas to Chicken Burrito Bowl. On your next trip to TJ’s, stock up on these added-sugar-free options for a quick and easy meal.
FAQs
Q: What are the health risks associated with eating excess added sugars?
A: Eating excess added sugars is linked to a range of health problems, including heart disease, stroke, type 2 diabetes, nonalcoholic fatty liver disease (NAFLD), and metabolic syndrome.
Q: How can I enhance the nutritional value of my frozen meal?
A: To enhance the nutritional value of your frozen meal, aim for a meal with at least 3 grams of fiber (about 10% of the Daily Value) and 10 grams of protein or more per serving. You can also add fiber-rich foods, like beans, nuts, or veggies, or sources of protein, such as eggs or slices of chicken.
Q: What are some signs of added sugar in frozen meals?
A: Look for added sugars in the ingredient list or nutrition label. Common names for added sugars include high fructose corn syrup, sugar, brown sugar, honey, maple syrup, agave nectar, and corn syrup.
Q: Can I still eat frozen meals if I have dietary restrictions?
A: Yes, many frozen meals are vegetarian, dairy-free, or gluten-free. Always check the ingredient list and nutrition label to ensure the meal meets your dietary needs.