Debunking Myths and Celebrating the Benefits of Frozen Foods
Debunking Myths and Celebrating the Benefits of Frozen Foods
March is busy in the nutrition world since it marks National Nutrition Month® and National Frozen Foods Month. While the spotlight is often directed to fresh produce and other foods, I want to remind people not to overlook frozen foods and give them the recognition they deserve. Contrary to popular belief, frozen foods offer many benefits that can simplify your weeknight meals and breakfast intake and improve your overall nutrition intake. Here, I debunk some common myths and address the benefits of frozen foods.
Myth #1: Frozen Food Equals Unhealthy Choices
One of the biggest misconceptions about frozen foods is that they're limited to pizzas, ice cream, and unhealthy convenience foods. While these indulgences certainly have their place, the frozen aisle is also loaded with nutritious options from fruits and vegetables to lean proteins and whole grains; there's something for every palate and dietary preference.
Myth #2: Frozen Foods Lack Nutritional Value
Another myth that deserves to be shattered is that frozen foods lack nutrients. Many frozen fruits and vegetables are picked at the peak of ripeness and flash-frozen to lock in their nutrients – consider them suspended in time. This means you can enjoy the same vitamins, minerals, and antioxidants as their fresh counterparts without worrying about spoilage.
Myth #3: Frozen Foods Are Expensive
Contrary to popular belief, frozen foods can be a budget-friendly option. By buying in bulk and taking advantage of sales, you can stock up on your favorite frozen staples without breaking the bank. Since frozen foods have a longer shelf life than fresh produce, you can minimize waste and stretch your grocery budget further.
Myth #4: Frozen Foods Are High in Sodium and Preservatives
While it's true that some frozen meals and snacks can be high in sodium and preservatives, not all frozen foods fit this stereotype. Many companies have responded to consumer demand for healthier options by offering lower sodium products. Freezing is a way to preserve food anyway, so there is no need for additional additives or preservatives. With a little label-reading savvy (ingredient lists that are just the food you want), you can easily find frozen foods that align with your dietary goals.
Myth #5: Frozen Foods Are Inferior in Taste and Texture
Gone are the days of mushy vegetables and overly seasoned entrees. Thanks to advances in freezing technology and culinary innovation, today's frozen foods have a lot of flavors and maintain their texture. No matter your food preferences, the freezer aisle probably has it – and it isn’t inferior to the fresh options.
Now that I've addressed and debunked some common myths related to frozen foods, let's talk about the benefits of frozen foods:
Convenience: Frozen foods offer unparalleled convenience, allowing you to whip up a delicious and nutritious meal in minutes. With pre-cut veggies, pre-cooked grains, and pre-seasoned proteins at your fingertips, meal prep has never been easier.
Nutrient Retention: They retain nutritional value and flavor by freezing foods at their peak freshness. This means you can enjoy a rainbow of fruits and vegetables year-round, regardless of the season.
Extended Shelf Life: Say goodbye to wilted greens and moldy berries. Frozen foods have a much longer shelf life than their fresh counterparts, reducing the likelihood of food waste and saving you money in the long run.
Versatility: From smoothie-ready fruit blends to ready-to-cook proteins, frozen foods offer endless possibilities for culinary creativity. Whether following a specific diet or craving something new, the freezer aisle has something for everyone and any meal.
Sustainability: Believe it or not, frozen foods can help reduce food waste. Manufacturers can preserve nutrients and flavor by freezing produce at its peak freshness while preventing spoilage. Buying frozen allows you to enjoy out-of-season fruits and vegetables without relying on long-haul transportation.
As a Registered Dietitian Nutritionist, I always have a few frozen staples in my fridge to streamline meal prep and ensure I have nutritious options. Here are my top five picks:
Frozen Berries and Other Fruits: Perfect for adding sweetness to smoothies, oatmeal, and yogurt parfaits, frozen berries are a staple in my freezer. They're rich in antioxidants and fiber, making them a nutritious addition to any meal or snack. And people say they don’t have time to eat fruit.
Frozen Broccoli and Other Vegetables: Packed with vitamins, frozen broccoli and other veggies are my go-to to ensure I have veggies with every meal. Whether tossing it into a stir-fry, a one-pot meal or microwaving it for a side, readily available vegetables are a must in my home.
Frozen Salmon: For a quick and easy source of omega-3 fatty acids and protein, I always keep a stash of frozen salmon fillets in my freezer. Whether baking, broiling, or grilling, salmon is a delicious and nutritious option – and living in a landlocked state helps me get my fish without paying the high price for fresh.
Frozen Pre-Cooked Grains: I bet you didn’t know this was in the freezer aisle. Frozen brown rice and frozen quinoa are a convenient base for salads, stir-fries, and grain bowls. These whole grains can be added to any meal without the hassle of cooking from scratch.
Frozen Protein Foods – Including Chicken and Ground Meat: So, why does it always have to be “fresh”? Keeping not just salmon but shrimp, other seafood, chicken, and ground meat in my freezer is a way to buy in bulk at a lower price point and save on various meals throughout the week. Buying a four-pound tray of ground meat, dividing it up, and freezing it saves time and money compared to buying four one-pound trays.
Frozen foods are convenient and budget-friendly but also nutritious and delicious. By debunking common myths and embracing the myriad benefits of frozen fare, you can add variety and balance to your meals. So, the next time you are perusing the freezer aisle, don't hesitate to stock up on your favorite frozen staples and get creative in the kitchen.
