Many Americans reach for pre-packaged, processed foods when shopping at the grocery store because they’re quick, convenient, and, of course, tasty. However, all that convenience will often cost you nutrition, and could even put you at risk of serious health complications. Dietitian Meredith Mishan, MS, RDN, says that’s because these meals are typically filled with preservatives like sodium. “Eating a diet high in sodium can contribute to hypertension (high blood pressure—also known as the silent killer), heart disease, and even stroke,” she says. “According to the American Heart Association, the recommended daily limit is 2,300 mg sodium per day, though ideally, they recommend no more than 1,500 mg per day. Frozen dinners can easily contribute over half of the 2000mg recommended daily sodium limit, in just one meal!” Uh-oh!
To learn more, we asked Mishan for a few examples of some of the worst, high-sodium pre-packaged meals out there—and some examples of healthier alternatives. Find all of her advice below!
#1—Marie Callender's Spaghetti and Meatballs Bowl
Marie Callender is one of the most famous names in frozen food. This brand offers a whole range of hearty, tasty options you can pop right in the oven and enjoy with minimal effort. However, what you gain in the simplicity of these meals, you lose in nutritional value. That's because they're typically packed with fattening ingredients—and a ton of salt. Mishan says Marie Callender's Spaghetti and Meatball Bowl, in particular, is one of the worst options out there. With a whopping 1260 mg of sodium in a single package, that one meal will allot for more than half of your recommended intake. Yikes! It's definitely not a great idea to be eating these on a regular basis.
#2—Hungry Man's Double Chicken Bacon Ranch Bowl
Chicken bacon ranch is an undeniably delicious trio, whether you're getting it in a sandwich at Subway or you prepare a frozen Hungry Man bowl (which is complete with mashed potatoes) at home. Unfortunately, though, it's also one of the most unhealthy food combos—especially when you're buying the prepared version that's loaded with preservatives and sodium. Mishan calls out Hungry Man's Double Chicken Bacon Ranch Bowl for its insanely high salt content. Even worse than the Marie Callender bowl, this one packs in 1950 mg of sodium. If you really want to indulge in the flavors at hand, it's a much better idea to prepare your own meal instead of heating this one up in the microwave. Your body will thank you in the end!
Healthier Alternatives
If you find yourself frequently short on time and energy when meal time rolls around, don't fret! As Mishan assures us, "not all prepackaged foods are bad," and there are plenty of healthier options out there that will still save you prep time without putting your body at risk. "For example, frozen vegetables are a great easy and healthy option to add to meals," she says. "They're full of nutritious vitamins and heart-healthy fiber. Frozen veggies also come pre-cut, which saves time over chopping fresh vegetables." However, it's still important to check up on the ingredients when you're shopping. "Just make sure you choose the kind that doesn't come with added sauces, which tend to be high in sodium and/or fat," Mishan says.
Another great, healthy option is instant whole grain rice, which she tells us typically only takes 10 minutes to cook. "You can even cook a large batch and freeze some for use later in the week," Mishan suggests. "There are also ready-to-serve brown rice and quinoa products, which take only a minute to heat up. Most Americans don't eat nearly enough fiber, so again, this is a great addition to meals." Nice!
For a quick, nutritious meal, she offers some advice: "You can easily make a full, balanced meal with ready-to-serve brown rice (such as the Minute Rice brand), frozen veggies that you steam in a pan or the microwave, and canned beans or chickpeas (tip: drain and rinse first so that you avoid excess sodium)." Sounds delicious—and way healthier than the alternative!
