Ask a Dietitian

As seen on BCTV February 27/01

FROZEN FOODS

When fresh foods are not available, basic frozen foods like vegetables, fruit, meat and fish make good alternatives. The number of lower fat frozen dinners has mushroomed in recent years. Although low in fat, they also tend to be low in vegetables and still remain a bit high in sodium. Many frozen foods have excellent labels that can help you choose healthier options.

Avoid vegetables prepared in butter or cream sauces, for example, and realize that French fries you bake are still high in fat. Also, avoid breaded fish, which is higher in fat than plain fillets and generally look for light and lean entrees. For dessert, consider frozen yogurt, sherbet, frozen fruit shake or low fat dairy desserts in place of ice cream sometimes.

Eating for Energy’s Top Picks in the frozen food aisle include:

• Frozen “real” fruit juice. Look for 100% pure unsweetened fruit juice.
• Frozen vegetables, which can make a quick addition to meals. No peeling involved.
• Frozen low fat waffles topped with yogurt and fruit which make a quick, healthy breakfast. Just check the label and avoid hydrogenated fat or vegetable shortening.
• Frozen individual pizza crusts. Top with vegetables and lean protein for a speedy dinner.
• Low fat “TV dinners”. These can be an excellent option to the drive-through when you’re in a hurry as long as they are free of vegetable shortening and hydrogenated fat. Read the label and find ones that have no more than 10 grams of fat, 3 grams of saturated fat and 750 g sodium per 150-275g serving. If the calories are over 400 there is probably too much fat. Supplement your frozen dinner with extra vegetables and check for ones that have a source of protein.

Bon Appetit!

Watch for the Eating for Energy segment every Tuesday on BCTV’s Noon News Hour!