Can Frozen Dinners Be Healthy?

By:
Lynn Grieger

What do you do with 10 railroad cars full of leftover frozen turkey? If your name was Swanson, you'd invent TV dinners! In 1954, a turkey TV dinner included side dishes of corn bread, dressing and gravy, butter peas, and sweet potatoes and sold for 98 cents. Fast-forward to 1999 -- when Americans spent a total of $5.3 billion on frozen dinners.

Are frozen dinners part of your weekly dinner menu? Don't feel bad -- according to the American Frozen Food Institute, frozen entrees are now among the top 10 most frequently served in-home suppers. Frozen dinners are not all made alike -- some contain enough calories and fat for two people, while others can be part of a healthy meal plan. Use our easy-to-follow tips to help you choose your next frozen delight:

Make frozen dinners a meal
Start by searching for frozen dinners that contain vegetables -- and we're not talking just a garnish! Some frozen dinners contain less than one tablespoon of vegetables, a portion fit for a one-year old! Dinner for adults should include at least one cup of cooked vegetables; if your frozen dinner doesn't measure up, add your own frozen, fresh or canned vegetables, or include a tossed salad with your meal.

Pour yourself a glass of skim milk or enjoy fat-free yogurt for dessert to add essential calcium to your meal.

It's next to impossible to find a frozen dinner that includes fruit, so add your own. Peel an orange, slice a kiwi or even open up a can of water-packed peaches to add vitamins and fiber to your meal.

Improve the nutritional value of frozen dinners Many (okay, most) frozen dinners are high in sodium. To keep sodium under control, look for meals with no more than 800 mg of sodium, 1/3 of the daily recommended maximum of 2,400 mg.

Unless you want to eat enough fat for the entire day in one fell swoop, pay attention to the total fat content of frozen dinners. The simplest method is to make sure the dinner you choose has no more than 30 percent of the daily value for total fat.

Remember that lower numbers are preferred for fat, saturated fat, cholesterol and sodium. More is better when you're looking at fiber, vitamin A, vitamin C, calcium and iron on the nutrition label. In general, dinners that are fried, wrapped in pastry or served with creamy sauces are higher in fat and sodium.

What about calories?
Less is not necessarily more when it comes to calories. Dinner should provide at least 350 calories -- and 400 to 500 calories is preferable for active people. If you don't eat enough, cravings are sure to catch up with you before the night is over. Add a salad, piece of fruit and glass of skim milk to frozen meals to increase the total calories by 200 and improve the nutritional value at the same time.

Before you read the amount of calories, check the serving size. Typical frozen dinners range from 6 to 12 ounces in weight. A six-ounce dinner may not be enough to satisfy your hunger, while a 12-ounce dinner may lead to overeating. When in doubt choose a smaller meal and add vegetables, fruit and milk.

Some of our favorites
This is not an all-inclusive list, but it does give you an idea where to start. All the frozen dinners listed here contain one portion of vegetables, get less than 30 percent of their calories from fat, and have less than 800 mg sodium. They're also a good source of fiber. None of these dinners should be a meal in itself.

Remember to add salad, fruit and skim milk to your meal for a healthy and satisfying dinner that only takes minutes to prepare. Take our list with you when you go shopping, and read other labels as you have time. As quick as you can push the "start" button on your microwave, healthy dinner is served!

• Healthy Choice Bowls -- Shrimp and Vegetables
  (250 calories, 4 grams fat, 600 mg sodium)

• Lean Cuisine Skillet Sensations -- Beef Teriyaki & Rice
  (280 calories, 3 grams fat, 700 mg sodium)

• Lean Cuisine Café Classics -- Chicken a l'Orange
  (230 calories, 1.5 grams fat, 300 mg sodium)

• Lean Cuisine Café Classics -- Country Vegetables and Beef
  (200 calories, 3 grams fat, 610 mg sodium)

• Healthy Choice Dinners -- Chicken Enchiladas
  (270 calories, 6 grams fat, 600 mg sodium)