Sticking to a healthy diet, planning your meals, and going to the supermarket despite a hectic schedule can be a real challenge. One viable solution: frozen foods. Here are the best frozen foods to stock up on so you can maintain a healthy diet.
In this article:
- Frozen Food: An Overview
- Best Frozen Food for Your Health
Best Frozen Food for Convenience and Nutrition
Frozen Food: An Overview
Fruits and vegetables intended for freezing preservation are harvested at their peak ripeness and frozen within hours of harvesting. Despite the convenience and nutrition benefits of frozen vegetables, some consumers still have a negative association with these products. More often than not, these frozen goods contain more nutrients than the fresh ones harvested before their peak and traveled distances and distributed in supermarkets.
Frozen goods such as fruits and vegetables and meats are placed at a very low temperature of at least − 18 °C or lower for all microbiological activity to stop, including growth. Some microorganisms and bacteria die at this temperature. When the temperature rises, surviving organisms continue their activity.
Frozen foods are generally safe for consumption. However, some variations may contain higher amounts of fat, sodium, and calories, depending on the manufacturer. So if you are trying to lose weight or have illnesses wherein cutting back on additives is a must, reading and comparing the nutrition labels is necessary.
Best Frozen Food for Your Health
Stock up on these best frozen food so you wouldn’t have to compromise your health even when you have a busy day:
Fatty or oily fish are considered to be among the healthiest foods. Fatty fish, including salmon, trout, tuna, sardines, and mackerel, are higher in fat-based nutrients and are a great source of omega-3 fatty acids.
Omega-3 fatty acids are an essential fat that humans need to survive. This helps in reducing the risk of cardiovascular diseases, lowering inflammation, and even improving sperm health. Fish also contains high-quality protein, minerals, and nutrients.
Fish that you buy from the supermarket are frozen as soon as it is caught. This means frozen fish are just as nutritious as the fresh ones, especially when appropriately packed. Opting for frozen fish gives more variety for culinary purposes, especially those variants that may be seasonal.
Pre-packed Smoothie Mixes
Pre-packed smoothie mixes are highly customizable and convenient when you are short on time to prepare breakfast. These packed frozen fruits and veggies are also handy as a pre-workout and post-workout snack. Although pre-packaged smoothie mixes are available in some supermarkets, you can prepare your own combinations in your free time, carefully seal them in separate ziplock bags, and put them in the freezer.
Edamame is young soybeans harvested before they have hardened or ripened. These immature soybeans are often boiled or steamed and sometimes referred to as the vegetable-type soybean. They can also be added to soups, noodle dishes, and salads.
When it comes to nutrition, edamame is high in protein relative to its calorie content. The Food and Drug Administration (FDA) has ruled that soy protein may reduce coronary heart disease risk. While it is also low on the glycemic index, meaning it does not cause a rise in blood sugar levels, its nutritional value encompasses vitamins and minerals such as folate, Vitamin K1, Thiamin, and Iron.
Leafy greens such as kale, spinach, cabbages, watercress, lettuce, swiss chard, arugula, bok choy, and turnips are healthy sources of fiber and vitamins and minerals, as well as a great addition to soup, side dishes, and salads. Although many of these are available all year round, you can still keep them fresh in your freezer when you need them. Leafy greens can stay fresh with proper storage—rinse, dried using a paper towel, and carefully packed in sealed plastic bags or zip lock before freezing.
Peas are part of the legume family. They are low in calories, high in protein, and contain essential vitamins and minerals such as vitamin A, vitamin C, Iron, and calcium.
Whether you prefer buying frozen peas at the supermarket or blanching and freezing them yourself, frozen peas are an excellent addition to have in your stock. You can include them in recipes such as salads, pea soup, mashed peas, pasta, and as a complement for meat dishes.
In this modern and busy day, choosing healthy frozen foods is a convenient way to maintain a balanced diet. Although frozen food has gained a negative association in the previous years, its economic, health, and household importance has been widely appreciated because of its value. Frozen foods are generally safe. When choosing frozen foods from the supermarket, always make sure to check the ingredients and compare added salt, sugar, and fat content.
Which is the best frozen food that is the most essential in your household? Let us know in the comments section below.