Healthier
FROZEN FOODS Not all frozen foods are created equal. Healthful choices certainly are available. Here’s some advice on how to help your clients find them. By Maura Keller
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s consumers rush through their hectic lives, those with an interest in healthful eating often seek convenient, quick-toprepare frozen foods that offer similar nutritional content as nonfrozen natural foods or that help meet other dietary needs. And frozen food manufacturers are responding to that market demand. In addition to better-quality foods, says Rachel Begun, MS, RD, a spokesperson for the Academy of Nutrition and Dietetics, consumers can find more organic, gluten- and allergen-free, ethnic, and nongenetically modified organism (non-GMO) food options in the freezer aisle.
“[Some] brands are also focusing on sustainability, incorporating sustainably caught fish and seafood and grass-fed beef into their meals,” Begun says. “It’s important to note that the terms ‘organic,’ ‘non-GMO,’ and ‘gluten-’ and ‘allergen-free’ don’t necessarily equate to an improved nutritional profile. The improved nutritional profile comes from using high-quality, allnatural ingredients, and forgoing highly refined and artificial ingredients.” The change to healthier frozen food also may be a response to slowing sales. According to Mintel International, frozen meal sales were down two years before 2011. Despite the decline, frozen foods are a billion-dollar category consumed by 72% of the American population. “Some believe that this decrease may be due to the unhealthful image projected by TV dinners,” says Laura Cipullo, RD, CDE, of Whole Nutrition Services in New York City. “Regardless of why the decline has occurred, food manufacturers are responding by trying to meet the expanding dietary demands of the American public. A few of these modifications include adding items that are lower in sodium, gluten free, allergen free, and more sustainable. The brand Organic Bistro, for example, seems to have been born out of a necessity for organic frozen foods. Stouffer’s also now manufactures a Farmers’ Harvest line that suits the more healthfocused consumer by advertising key ingredients like sea salt, olive oil, and vegetables.” Matthew Gillespie, director of trade and sales planning at CedarLane Natural Foods, Inc, says manufacturers of natural frozen foods are constantly designing their products to remove unhealthful attributes while incorporating “functional” ingredients to boost certain health claims. “Examples of this are using low-fat cheeses to reduce fats and cholesterol and utilizing more spices to compensate for a reduction in sodium,” he explains. “Many products are swapping out high-fructose corn syrup or cane sugar for agave syrups, unsulfured molasses, or evaporated cane juice sweeteners. Adding all-natural probiotics for digestive health and using fruits, nuts, grains, and spices that are believed to improve brain, bone, or cardiovascular health by increasing protein, fiber, and antioxidants are some of the steps manufacturers are undertaking to attract and sustain new consumers.” CedarLane takes a Mediterranean approach to reformulating comfort foods that are traditionally high in fat and sodium, such as lasagna, enchiladas, and omelets, to make them healthier. “We’ve done this by making noncompromising decisions about using these ‘better-for-you’ ingredients,” Gillespie says. “We do not use GMO ingredients in our products and always use all-natural ingredients whenever we can’t source organic derivatives.” According to Cipullo, Amy’s Kitchen now also offers a lowsodium line of frozen meals containing only 190 to 390 mg per entrée, including choices such as black bean vegetable enchiladas and vegetable lasagna.
For pizza, there are many lines that currently advertise the use of whole grains. DiGiorno’s Harvest Wheat Thin Crispy Crust Supreme contains 4 g of fiber per slice. Marie Callender’s offers many products that have fewer than 500 kcal as well. “Just remember, low calorie does not mean the food is healthful or less processed,” Cipullo says. “In fact, it’s often best to avoid the super-low-calorie options or add a side dish to avoid dissatisfaction or hunger following the completion of the meal.” As Cipullo points out, with the obesity epidemic and the rise in childhood prediabetes and diabetes, manufacturers also have begun to target parents in search of convenient frozen food options or individuals who are trying to lose weight. Frozen food brands such as Earth’s Best, Plum Organics, and Kidfresh focus their marketing efforts on parents and children, touting nutrient-rich foods that are free of artificial colors and preservatives. “For individuals who are trying to lose weight and/or prevent diabetes, manufacturers such as Weight Watchers and South Beach offer lower-carbohydrate meals like Smart Ones,” Cipullo says. “Based on the Diabetes Prevention Program, using meal replacements as part of a weight-loss plan is effective.” And as more and more people are being diagnosed with celiac disease, finding they have gluten sensitivities, or choosing to lead a gluten-free lifestyle, frozen food manufacturers are taking notice. “These consumers are looking for greattasting, delicious options to fulfill their needs,” says Laura Kuykendall, director of marketing for Glutino. Glutino has more than 80 gluten-free products, including frozen bakery items and frozen meals, such as pizza. It offers several personal-size pizza options, including pepperoni pizza with a brown rice crust and topped with a blend of cheeses. Other pizza offerings include chicken pizza with barbecue sauce, spinach and feta cheese pizza, and a two-cheese pizza.
RDs and Frozen Foods While dietitians’ first recommendation is fresh, wholesome foods, there’s no doubt that consumers are embracing frozen foods as time and budget savers. Given that, more healthful frozen foods make sense. “We should never stop encouraging patients to eat fresh, wholesome foods,” Begun says. “However, we can’t ignore the fact consumers are going to continue eating frozen meals— whether for convenience, lack of culinary skills, or portion control. Let’s give these consumers the skills and recommendations they need to make the smartest choices possible.” Cipullo stresses that RDs need to recognize that a frozen meal can be a quick and viable alternative when someone is short on time and/or ingredients. “Whole fresh foods or whole frozen fruits and/or veggies are still an RD’s top choice, yet the availability of easier and healthier frozen meals may help Americans to consume smaller portions and less processed
october 2012 www.todaysdietitian.com 37
HEALTHFUL FROZEN FOOD PIONEERS These brands are a sampling of those that could be considered pioneers of healthful frozen food for their work in foods by offering a • Limit unhealthsubstitute for takeful fats. Find frozen helping to shift the industry’s focus to sustainability, organic out or fast food,” entrées with no more ingredients, shorter ingredient lists, and options such as Cipullo says. than 2 g of saturated lower sodium, higher fiber content, and/or hypoallergenic In other words, it’s fat and no trans fat. choices including gluten and dairy free: Amy’s Kitchen, possible to avoid prodKnow that just because CedarLane Natural Foods, Dr. Praeger’s, Earth’s Best, ucts with long ingredia label indicates 0 g of FreshDirect, Kashi, Kettle Cuisine, Kidfresh, Kids ent lists of added sugars, trans fat, this doesn’t Organic, Lean Cuisine, Organic Bistro, Peas fillers, and additives that mean there’s none in the of Mind, Plum Organics, and Weight are unknown to us. “Thanks product. Food manufacturWatchers Smart Ones. — MK to brands like Kettle Cuisine, ers are permitted to claim that Plum Organics, and others that a product has 0 g of trans fat per eschew the use of preservatives and serving as long as their product conartificial ingredients, there are plenty of tains less than 0.5 g per serving. To deterfrozen meals available that are just as healthmine whether a product does contain trans fat, ful and satisfying as the recipes that come from one’s kitchen,” be sure to read the ingredient list. If you see “partially hydroCipullo says. genated oil,” for example, then the product contains traces of Kim Kirchherr, MS, RD, LDN, CDE, corporate dietitian for trans fat and is therefore not the best choice. Instead look for SUPERVALU, says some frozen food items carry the Heartfrozen entrées that use olives and olive oil and/or canola oil, for Check Mark from the American Heart Association, the Whole example, to get a dose of heart-healthy monounsaturated fats. Grain Stamp from the Whole Grains Council, and the fruit/ Choose wild fish for omega-3 fatty acids. veggie icon from the Produce for Better Health Foundation as • Sodium content is probably the worst and most common well as FDA-approved health-related content and facts up front. offender in most frozen foods, and even the healthier brands Kirchherr says it’s important to note that the FDA, like with tend to harbor high levels. The average healthy person should sodium, fat, and other nutrients, doesn’t define carbohydrate consume no more than 2,300 mg of sodium per day. Many terms. This is especially true with ice cream products. “So when packaged meals nearly exceed this, with 1,000 mg per servproviding guidance to clients, be sure to point this out so they ing or more in many cases. To avoid this, read labels carefully know to read the packaging for how that manufacturer defines and select items that contain no more than 600 mg of sodium. carbohydrate terminology that may be used on the box,” she says. Speed up the process by seeking products claiming “low sodium” or “no sodium added.” Guidelines for Clients • If you’re going to eat a frozen meal for dinner, try to make Cipullo has created guidelines for RDs to share with their sure it contains all the components of a healthful home-cooked clients to help them make better choices when choosing a dish. Look for entrées with at least 1⁄2 cup of fruits and/or vegfrozen product: etables, about 1⁄2 to 1 cup of whole grains, and a protein source • If you’re aiming for sustainable practices, think about equaling 14 to 21 g. If your favorite frozen entrée is low in fruits the packaging and cooking method. Choose packaging and and veggies, you can always add a side salad or slice an apple trays made of recycled or compostable materials. If an item is to serve with it. Also aim for 5 g of fiber or more in your entrée, organic, check whether it’s made in the United States, as other and consider adding a low-fat dairy source to help balance the countries don’t use the same organic standards. frozen meal by providing calcium. • Select a meal with 350 to 500 kcal. You may be tempted In the future, experts predict that more frozen food comby meals that boast less than 200 kcal per serving, but that panies will offer consumers options that are organic, allergen barely constitutes a snack. Such low-calorie meals won’t profree, and good for you. “The message to focus the diet on fresh, vide a substantial amount of energy or the necessary vitamins whole foods is everywhere,” Begun says. and minerals your body needs from a meal—and you’ll be more Consumers are listening, but they also want convenience. tempted to indulge in a high-calorie, low-nutrition snack later. Healthful options allow consumers to have their convenience If you choose a low-calorie frozen meal option, be sure to supand eat it too with little or no nutrition trade-off. Begun says plement it with vegetables, dairy, and/or a healthful fat. consumers can feel good knowing that when they do reach for • If the ingredient list for a particular product features more the right frozen food option, there are much better choices than unknown, scientific-sounding words than identifiable wholeeven just five years ago. some foods, this indicates you may be dealing with a highly processed, low-fiber entrée. Choose a frozen meal with a short list — Maura Keller is a freelance writer of ingredients and no added sugars. and editor based in Minneapolis. 38 today’s dietitian october 2012