1. Frozen Lasagna
One slice of frozen lasagna can pack 830 mg of sodium—and most people eat more than one serving. "If two servings are consumed, that’s about 1,660 mg of sodium, which is more than the recommendation for the entire day," Zenker notes. Along with the salt, these meals often come with "processed cheese, processed meat, and white pasta," which makes them low in fiber and essential nutrients.
Zenker recommends either making lasagna at home—"the easiest way to control the ingredients and include more whole foods and vegetables with less salt"—or choosing frozen versions with under 600 mg of sodium and adding a side of veggies.
2. Frozen Pizza
That late-night frozen pizza could be tempting, but it could be leading to serious health consequences. "Some frozen pizzas contain over 1,000 mg of sodium per serving of about two slices," says Zenker. "Eat four slices and it could add up to 2,000 mg of sodium or more—that’s nearly the upper limit for the entire day." Plus, many pizzas pile on processed meats like pepperoni or bacon, which are linked with cardiovascular disease and diabetes.
Look for options "with less sodium, whole grain crusts, and plenty of vegetables or lean proteins," Zenker suggests. Or make your own pizza with flatbread, tomato sauce, and fresh toppings.
3. Frozen Dinner Entrées
Stay away from those Hungry Man dinners. Some frozen dinners contain over 1,500 mg of sodium. That's your entire daily allowance in one meal! "Frozen entrees that are high in sodium usually contain processed meat, gravy, breaded meat, or creamy pasta," Zenker explains. "They also tend to be high in saturated fat and sugar, and low in fiber."
For this reason, it's always best to check the labels. Aim for "lower sodium (about 600 mg or less), higher fiber (at least 5 grams), lower saturated fat, and minimally processed ingredients." Zenker adds that frozen bowls and stir-fries are often better bets. Good to know!
4. Frozen Macaroni and Cheese
Macaroni and cheese is tasty and comforting, but it doesn't come without health risks. "Some of the most popular frozen macaroni and cheese dishes contain 1,070 mg of sodium per serving," Zenker says. "That’s over two-thirds of the daily recommendation." She adds that these dishes are "ultra-processed, high in saturated fat and refined carbs, and low in fiber, vitamins, and minerals," which makes them both unhealthy and not very filling.
Instead, next time you're craving a convenient pasta, choose whole-wheat pasta bowls with tomato-based sauces and veggies, or make a quick stovetop version at home. "You can even blend vegetables like butternut squash or cauliflower into the sauce, or mix in broccoli or peas," she suggests.
5. Frozen Hotdogs
Hotdogs may be a cookout classic and difficult to resist when summer rolls around, but frozen hot dogs are packed with salt. "Some frozen hotdogs contain 940 mg of sodium," Zenker says—and that’s before you add condiments and a bun! On top of that, "processed meats like hotdogs are linked with increased risk of heart disease, colorectal cancer, and type 2 diabetes, particularly due to their sodium, nitrates, and saturated fat."
Zenker suggests giving up processed meats altogether, or limiting them as much as possible. If you can’t give them up, look for leaner sausages or plant-based alternatives with lower sodium.
6. Pizza Pockets
Who doesn't love a pizza pocket? Unfortunately, this grab-and-go staple is another sodium bomb. "One popular product contains 1,400 mg of sodium per serving," Zenker warns. Not only are they salty, but "they’re typically ultra-processed, and contain processed meat and processed cheese, which are associated with poor heart health."
Instead of the freezer aisle version, Zenker recommends making your own at home: "Try baked panzerotti, pita pizza, bagel pizza, or even zucchini boats stuffed with pizza toppings to increase your veggie intake and cut back on sodium." Sounds delicious!