This post has been updated since its initial publication date of 1/28/2023 to include more expert insight.
We’ve all been there: you’ve had a long day and you don’t have the energy or the time to cook a full-course meal. So, you may rely on pre-prepared frozen meals or appetizers instead. And while we certainly don’t blame you for choosing options that can save you a bit of time, it’s important to remember that highly processed foods can be detrimental to your health and can lead to excess abdominal fat. In fact, there are a few frozen appetizers that experts say you should avoid as much as possible if you want to lose weight: frozen mozzarella sticks, frozen pizza rolls, and buttery biscuits.
To learn more about the health risks of these frozen foods, we spoke to Rhyan Geiger; registered dietitian nutritionist and owner of Phoenix Vegan Dietitian; Jesse Feder, RDN, CPT; Onyx Adegbola, MD Ph.D., physician-scientist and lifestyle medicine physician, founder of Casa de Sante; and Mary Sabat, MS, registered dietitian, nutritionist, Ace Certified Trainer, and owner of Body Designs by Mary. They told us that the processed ingredients in these convenient meals are high in calories, saturated fat, and sodium, which can increase your risk for abdominal fat.
Frozen mozzarella sticks
Frozen appetizers are fun and perfect for parties. They are quick and easy to make especially if you're low on time. But people rarely think about the nutritional content of these frozen meals and treats. "Appetizers are okay to have every once in a while, like on the big game day, but shouldn’t be something for everyday occasions. One frozen appetizer that may not be ideal to eat on a daily basis is mozzarella sticks," Gieger says.
Mozzarella sticks are delectable finger foods that are crispy with gooey cheese in the same bite. And, it's one of the best foods to get that notorious cheese pull. But, the ingredients in this treat are lacking the nutrients that your body needs. "The combination of the high fat cheese with additional breading and being deep fried [makes] them a perfect storm for abdominal fat to accumulate," Sabat explains. Frozen mozzarella sticks are usually high in sodium, saturated fats, and calories. This can lead to weight gain.
"In one serving (3 sticks), mozzarella sticks contain 15 grams of total fat (with 6 grams of it being saturated fat), and 20 mg of cholesterol. Foods high in saturated fats can easily add extra calories to your diet and may cause weight gain," Gieger adds. Frozen mozzarella sticks are also low in fiber, which can lead to digestive problems and increase abdominal fat.
So, instead of frozen mozzarella sticks, you can eat healthier options, Sabat says, like "grilled vegetables, hummus served with raw vegetables, or steamed shrimp cocktail." And Gieger adds, "A fruit and veggie platter is always a great option to have around. Having a nutrient-dense option to pick from is an encouraging way to get your dietary fiber and micronutrients in. Some other snack options include; roasted buffalo cauliflowers, tomato bruschetta, or homemade baked potato wedges. For a sweet option, chocolate drizzled popcorn can be perfect." Yum!
Frozen Pizza Rolls
Frozen pizza rolls, while convenient and tempting, can contribute to the accumulation of abdominal fat due to their high calorie and fat content. Typically loaded with processed ingredients, refined carbohydrates, and saturated fats, these frozen appetizers lack the nutritional value needed for a balanced diet.
"These things are loaded with unhealthy ingredients and processed meats that will screw up your metabolism in no time," Adegbola warns. This is true of just about any frozen appetizer, but pizza rolls are an especially bad culprit. "Frozen pizza rolls are high in calories and fat, which can lead to weight gain. They are also often processed and refined, which can make them difficult for the body to digest," she says. In fact, if you're really craving pizza, it's probably best to stick with a fresh slice.
Buttery Biscuits
Frozen buttery biscuits, while a convenient and tasty appetizer, can be a potential contributor to abdominal fat when consumed excessively. Packed with refined flour, butter, and often high in saturated fats, frozen buttery biscuits may cause abdominal fat when eaten in excess, especially as part of an already unbalanced diet.
"Biscuits tend to be very high in unhealthy fats, processed carbohydrates, and calories. They can easily add hundreds of extra calories to your meal which can lead to unwanted weight gain and belly fat," says Feder.
Instead, he says to "opt for a whole grain roll. This can help provide you with dietary fiber, significantly less fat, and are much lower in calories."
