Frozen Food Month

There are many reasons why health outcomes and statistics in America continue to worsen. More than 38 million Americans have diabetes, and another 98 million adults in the U.S. have prediabetes. Heart disease and stroke continue to be the leading causes of death among Americans. Obesity affects 20% of children and 42% of adults.

It is not new information that diet and physical activity directly affect these health outcomes.

As a nutritionist, I talk daily with patients about their food challenges. The top reasons I hear for why people don’t eat healthily include accessibility, affordability, taste preference, time to prepare, ease of preparation, and energy to cook.

Apparently, March is Frozen Food Month. I’m not sure who comes up with these, but heck, I love the opportunity to talk about how frozen foods can help address several challenges my clients face when making healthier food choices.

Many people lead busy lives. After a long day, they often lack the energy and time to cook. Using frozen ingredients can help put a healthy meal together easily, quickly, and affordably while still tasting delicious and being nutritious.

Accessibility

Food accessibility refers to the availability of nourishing and affordable foods. Geographical location plays a role in determining the ease of access to certain foods. For example, produce availability depends on the season in which it grows. Eating seasonal foods has health benefits because the sooner food goes from the ground or plant to your mouth, the more nutrient-dense it is. When we eat more nutritionally dense foods, our immune and digestive systems benefit. Getting a higher number of vitamins and minerals promotes healthy skin and reduces the risk of chronic diseases.

Here in Washington State, we know that berries grow in abundance during the warmer months but not during the colder, rainier months, making them less accessible and increasing their cost. However, we can switch to frozen berries instead of fresh, as they are picked at peak freshness and frozen to preserve their nutrients. This allows us to enjoy them even when they are no longer in season. The same applies to all frozen produce—picked at peak ripeness, frozen, and stored for year-round use. This is an incredible advantage.

Affordability

Accessibility impacts cost—when something is not growing abundantly, it becomes less accessible, and prices rise. This is another reason to choose frozen produce.

At the time of this writing, Fred Meyer has 1 lb of fresh strawberries on sale for $4.99, and organic strawberries for $5.99 (discounted from $8.99). However, you can get 48 oz of frozen sliced strawberries for $9.99 and 10 oz of organic frozen strawberries for $4.99. Additionally, frozen strawberries come with the tops already removed, making them a better value.

Taste Preference

Some people say they don’t enjoy the taste of frozen food. However, simply adding herbs and spices can greatly enhance the flavor. Herbs, spices, and garlic not only improve taste but also add nutritional value. You can add a zesty flavor with lemon juice or create a more complex taste by simmering in chicken broth. Cooking methods also affect flavor—rather than microwaving frozen vegetables, try roasting, sautéing, or air frying for better texture and taste.

Time to Prepare

Many frozen foods are already precooked and simply need to be reheated. Personally, I prefer using an air fryer for frozen vegetables to achieve a different texture, but microwaving is even faster.

When it comes to frozen meats or other foods, such as frozen salmon or turkey burgers, many are precooked and just need to be heated on the stovetop. Even frozen fish can typically be cooked straight from the freezer, allowing for a meal in under 30 minutes.

Ease of Preparation

As mentioned, many frozen foods are precooked and can be quickly heated using a microwave, oven, air fryer, Instant Pot, or stovetop, depending on taste preference. You can mix individual frozen ingredients to create a quick, easy meal or opt for pre-made frozen meals.

I personally prefer individual frozen vegetables and proteins over prepared frozen meals to avoid added sodium, high-fat sauces, and excess seasoning that may not align with my nutrition goals. However, even some frozen meals can be healthier options than fast food when time is limited.

Additionally, frozen foods help reduce food waste. Since they have a longer shelf life, they prevent fresh food from spoiling before it can be eaten.

Tips for Using Frozen Food

• Avoid microwaving food in plastic. Even if labeled microwave-safe, transfer food to a glass dish before heating.
• Read labels. Choose frozen foods that are whole and minimally processed. The fewer ingredients, the better. Many frozen foods contain added sodium for preservation, but selecting simple options minimizes additives.
• Pay attention to meat preparation. Some frozen meats are fully cooked and only need reheating, while others require full cooking. Use a food thermometer to ensure proper internal temperatures.
• Stock up on frozen essentials. Keep frozen non-starchy vegetables, starchy options like peas, butternut squash, and rice/quinoa, and simple proteins like turkey or salmon burgers, plain chicken breasts, and wild-caught fish or shrimp for quick, nutritious meals.
• Choose frozen over canned. Frozen produce retains more nutrients than canned options, which may have added sodium and potential exposure to harmful chemicals from the can lining.
• Opt for frozen ingredients rather than pre-made frozen meals. Frozen meals often contain more calories, fats, sodium, and sugar. For example, choosing frozen veggies and shrimp separately is often a better option than a frozen lasagna or pizza.

Like many of my clients, I’m a working parent, and I regularly incorporate frozen vegetables, fruits, and proteins into my meals. Some of my favorites include frozen vegetable blends, butternut squash, sweet potatoes, edamame, mixed berries, cauliflower rice, non-breaded chicken strips, turkey and salmon burgers, and brown rice/quinoa blends.

Another great strategy is to cook homemade meals and freeze them for an easy reheat option later.

Recipe using simple frozen ingredients

-Dana Ruch, CN