Freezer Health

"I don't have time to cook so I just take something out of the freezer."  Freezer items are great to keep on hand for those times when time is limited or you just do not feel like cooking; however, the "something" that is taken out is often unhealthy but it does not have to be.  If the item is convenient but unhealthy, why buy it?  The commissary freezer has many nutritious, low-fat items that are just as convenient as those unhealthy ones. 

Here are some hints to help you make the best choices:

• Frozen vegetables:  The ones without added butter or sauce are the best, not to mention, the least expensive.  Those extra sauces can add fat and calories to your diet.  Get the plain vegetables and add your own seasoning.  Frozen vegetables can also be easily be made into a stir-fry on some instant brown rice. 
• Frozen fruit:  Quick thaw in warm water and add to smoothies, yogurt or cereal.  It is also a great way to get berries when they are not in season.
• Meat & Poultry:  The same rules apply as with buying fresh meat/poultry.  Opt for lower fat versions.  Stay away from breaded chicken.  Even though the instructions say to bake at home, the chicken was deep fried at the manufacturer.  Boneless, skinless chicken breasts should be a staple in your freezer. They can be quickly thawed and baked whole or cut into strips and added to a stir-fry.  You can also make your own healthy version of chicken nuggets by slicing the breasts and then dredge in flour, egg whites and breadcrumbs.  Bake until done. 
• Frozen dinners:  Who could guess how much fat and salt could be packed into a small frozen meal? How do you pick a good one?  Look for one that contains a lot of vegetables (preferably at least 1/2 of the food is vegetables) and, if it contains meat, the meat is grilled, baked or stir-fried, not deep fried.  Also, read the label to see what kind of sauce is used. White or cream sauces tend to be very high in calories. 
• Brand names:  Some brands are known for their healthy items such as Healthy Choice and Lean Cuisine.  These brands limit added fat, sugar and calories. 
• Be careful of "organic" or "natural" products.  Just because an item is "organic" or "natural" does not mean it is low in sodium or fat.  For example, organic chicken nuggets may be made with organic chicken, organic eggs and organic breading but they are still deep fried adding fat to the product.

Go ahead and keep convenient food in your freezer just don't let it be an excuse to eat poorly.