Written by: Nicole Pazdziorko, RDN, LD, Food City Dietitian

Frozen foods are sometimes perceived as not being as nutritious as fresh, but in fact, frozen foods – especially fruits and vegetables – are just as good as fresh. Beyond their nutrition benefits, frozen foods can also be a great way to cut down on food waste and save time in the kitchen. With that said, it’s important to identify options that will support your wellness goals. Here are some tips for selecting best options in the frozen aisle. 

Fruits and Vegetables

Frozen produce is typically picked at peak ripeness, then processed and frozen within 24 hours, retaining nutrient value and best quality and flavor. A good rule of thumb for selecting the best frozen fruits and vegetables is to look at the ingredient list to ensure only the fruits and vegetables are listed - no added sauces, oils, sodium or sugar. For added variety and to simplify meal planning, look for blends of vegetables and grains with lighter seasonings and sauces. To easily identify the best options, look for the Dietitian’s Pick, Heart Healthy and Low Sodium tags at Food City.

Try these picks: Food Club Stir-Fry Vegetables, Green Giant Broccoli and Cheese Sauce, Birds Eye Whole Grain Rice, with Corn, Carrots & Peas.

Proteins

An essential part of a balanced meal is the protein. When it comes to frozen proteins, aim for leaner choices that do not have a crust or breading. Frozen seafood like salmon, mussels, or scallops are a convenient way to get more healthy fats into your eating plan. Pre-cooked chicken strips or breasts can be heated up in the microwave and added to salads or sandwiches for a balanced meal made in minutes. A good rule of thumb is to look for options that have less than 500-600 milligrams of sodium per serving, or to look for Dietitian’s Pick and Heart Healthy tags when making selections.

Try these protein-powered picks: Full Circle Market Alaskan Sockeye Salmon, Sea Best Bay Scallops, Food Club Boneless Skinless Chicken Breasts

Entrees 

A variety of flavorful meals are available to choose from in the frozen foods aisle. From lasagna and chicken penne to vegetarian power bowls and beef stir fry, you’re sure to find something that suits your taste buds. To improve flavor and preservation, some varieties can be higher in sodium and fat. To select better-for-you options, aim for selections with no more than 600 milligrams of sodium per serving or quickly find the most nutritious meals by looking for the Dietitian’s Pick and Heart Healthy tags. 

Try these flavorful meals: Full Circle Market Teriyaki Chicken, Healthy Choice Beef Merlot or Meatball Marinara.