Lots of of us head initially to the frozen food items aisle when we go grocery shopping. Could this popular observe be sabotaging our health and fitness? Like most matters on the diet front, it relies upon. 

“When it will come to frozen food items, quite a few vitamins are of important issue for coronary heart well being salt, sugar and unhealthy fats,” stated registered dietitian Angela L. Lago, also acknowledged as “The Psychological Wellness Dietitian.” “Not only are foods that comprise an excessive of these nutrition inflammatory, they are also important drivers for obesity, heart illness, superior blood strain and diabetes.” 

The American Heart Affiliation (AHA) recommends no much more than 2,300 milligrams of sodium for each working day. The “ideal limit” is no extra than 1,500 mg per day for most grownups, primarily all those who have substantial blood tension, in accordance to the AHA.

Lago explained that some frozen foods like frozen greens, fruits and whole grain products are not all terrible, nevertheless there are classes persons seeking to improve or guard coronary heart wellness should stay away from.

Nutritionists urge us to keep away from these 10 frozen meals.
Katrina Wittkamp

“When frozen foodstuff is the only preference, review foodstuff labels and opt for the solution with less salt, sugar and trans extra fat,” she stated, noting that processed, packaged foodstuff make up 70% of the salt in typical Americans’ diets. 

“Ultra-processed foodstuff are not only loaded with sugar, fats, and/or salt, but also incorporate preservatives and synthetic colors and flavors that let the products and solutions to have a more time shelf daily life. These ultra-processed foods are related with a larger hazard of cardiovascular sickness,” said Lago, pointing to the 2021 dietary steering to enhance cardiovascular health from the AHA.

Packaged Frozen Dinners 

Noting a critique revealed in the Worldwide Journal of Molecular Sciences about sodium consumption and coronary heart failure, Kaleigh McMordie, a registered dietitian nutritionist of the LivelyTable.com, stated, “While there are surely more healthy selections available among the one-provide frozen dinners, several are notoriously harmful. One of the principal good reasons is the sodium level. Frozen dinners can have upwards of 1,000 mg of sodium, frequently from sodium-based mostly preservatives, contributing extra than 50 % a day’s encouraged volume of sodium.”

“Too substantially sodium, specifically from frozen and packaged meals, is a contributing element to hypertension, stroke, and heart illness,” she included. “Frozen dinners are also typically severely lacking in greens.”

McMordie claimed that if you have to get a frozen meal, examine the label to uncover a reduce sodium possibility and pair it with a salad or other vegetable facet. 

(You may perhaps want to break up it into multiple portions, far too, even if it is marked as a single-provide meal.)

Frozen Pizza Roll Treats

A blend of icky additives, energy galore, and excessive excess fat and sodium is the title of the video game when it arrives to most frozen pizza roll treats. 

“These snacks are much from a slice of pizza. They are ordinarily filled with sodium, fats, heaps of additives for preservation, these as nitrates and phosphates and even imitation cheese,” mentioned McMordie, highlighting a review published in the German Clinical Association’s science journal, Deutsches Arzteblatt international, about the possible of additional phosphates to damage heart health. 

“I advise having a slice of real, skinny crust pizza if you are craving pizza.”

Frozen Pizza

Frozen pizza checks several of the boxes for evidence-based dietary practices you should avoid in order to promote cardiovascular health.
Frozen pizza checks a number of of the boxes for evidence-primarily based dietary practices you really should stay away from to promote heart overall health.

Frozen pizza can be just as bad as the frozen roll pizza treats talked about earlier mentioned. 

“Frozen pizza is a superior-calorie foods that is loaded with energy, salt and extra fat. While there are much healthier alternatives, such as thin crust alternatives topped with veggies, most frozen pizzas have a thicker refined grain crust, topped with cheese and processed meat,” claimed Lago. 

As Lago discussed, frozen pizza checks a number of of the bins for proof-primarily based nutritional procedures you must steer clear of in get to market cardiovascular well being. 


  • Decide on meals made largely with total grains relatively than refined grains
  • Pick out healthy alternatives of protein, lean cuts and keep away from processed forms
  • Select foodstuff with tiny or no salt
  • Decide on low-fats or fat-absolutely free dairy products

Frozen Pot Pies

We know they can taste good, but not so excellent that it’s well worth compromising your health and fitness. 

“While frozen pot pies may well offer us ease and comfort, these are 1 of the highest calorie and unwanted fat-containing frozen food items,” explained Allison Tallman, registered dietitian at SportingSmiles.com. 

“There is limited effective dietary value coming from this product. The excessive energy and excess fat may lead to fat gain,” she continued, including that body weight attain can direct to an array of diseases this kind of as heart condition, superior cholesterol, metabolic syndrome or form 2 diabetes.

Frozen Corn Dogs

This state good staple should really be savored — from time to time — at this kind of gatherings, and not saved in your freezer for effortless obtain whenever a corn puppy craving strikes. 

“Processed meats, this kind of as sausages, bacon and sizzling pet dogs, are some of the worst offenders when it arrives to coronary heart overall health, largely simply because of the sodium information and chemical preservatives in them. Scientific studies have connected higher processed meat consumption to higher threat of coronary heart condition and diabetic issues,” said McMordie.

“Frozen corn canine not only have extremely processed meat, but that meat is also wrapped in a sugary batter devoid of any true nutrients then fried ahead of being frozen,” she elaborated, suggesting men and women limit processed meat ingestion to much less than a single serving per 7 days for heart health.

Frozen French Fries

Frozen french fries are full of fat and calories.
Frozen french fries are full of body fat and energy.
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Be confident to scan the substances list when getting these and seem for extra oils and salt. 

“When you buy French fries, you are also receiving a heaping aiding of fats and calories,” mentioned Janet Coleman, registered dietitian of TheConsumerMag.com. 

She noted that an buy of McDonald’s fries consists of 530 energy and 22 grams of fat at KFC, a substantial buy of fries has 610 calories and 25 grams of unwanted fat and Wendy’s Natural-Minimize Fries have 610 calories and 28 grams of excess fat. 

Frozen French fries you invest in at the grocery store can have a equally very poor nutrition profile, so buyer beware.

Frozen Calzones

Tallman places this on the listing due to the higher amounts of sodium found in the products. 

“These calzones usually have about 1,700 mg of sodium in just 1 serving! An excessive of sodium in the diet can guide to increased blood pressure,” she claimed. 

Looking at you can strike your day-to-day sodium allotment in just one frozen calzone, it may possibly be worthy of a go.

Sweet and Bitter Chicken  

Think twice about what you buy from the frozen foods aisle.
Believe two times about what you invest in from the frozen food items aisle.
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“Sweet and bitter rooster is a great supply of protein (from the rooster), but is secretly packed with a ton of included sugar,” claimed Tallman. “Some have upward of 40g of additional sugar for every serving. Added sugar is damaging for your well being since it can maximize the chance of weight problems, which potential customers to heart illness.” 

If you are craving sweet and bitter chicken, consider creating it from scratch that way, you can control just how much sugar you use.

Frozen Toaster Pastries

Increase this popular breakfast product to your checklist of food items to stay clear of in the frozen foods aisle. 

“Frozen breakfast pastries consist of quite a few types of very processed carbohydrates and sugar with no serious dietary worth, not to point out all the chemical preservatives. Common ingestion of these varieties of highly processed foods — high in refined white flour, refined sugar and high fructose corn syrup — is related with a bad lipid profile,” said McMordie, referencing a review posted in Recent Atherosclerosis Stories on carbs and blood lipids. 

“High triglyceride and LDL cholesterol levels in the blood, brought on by high refined carb ingestion, is a important risk element for heart sickness. Skip the toaster pastries and decide for a breakfast that has a balance of healthier fat, protein, and carbohydrates from entire grains or fruit.” 

How about whipping up some nutritious apple pie breakfast tacos?

Frozen Baked Goods

There are other frozen sweets you might want to skip.

“Frozen baked merchandise, such as cinnamon rolls, biscuits, waffles and dessert merchandise are loaded with salt, sugar and body fat,” stated Lago, nodding at a 2019 review released in BMJ about the relationship between extremely-processed foodstuff and the hazard of coronary heart illness. 

“While they may well be a hassle-free breakfast or sweet take care of, these items ought to in no way be a staple in one’s diet,” Lago added. “Many moments, even although you can not flavor the salt, it’s even now there in quite a few baked products. Items in the frozen baked products class are [also] often reduced in fiber and vitamin density.”