When it comes to choices, the sky's the limit. Options range from the basic (such as your standard meat and potatoes meal) to the gourmet (such as lobster tails). You can practically feed the United Nations with all the ethnic varieties available! On a "special diet?" No problem! Choose from varieties such as vegetarian, wheat free, heart smart, diabetic and more. Even your favorite foods chains, such as Boston Market or TGI Fridays, are getting in on the act and developing frozen meals for you to enjoy at home.

Frozen foods have come a long way since Swanson first introduced its TV dinners back in 1953. Thanks to improvements in food technology, today's frozen meals not only taste better but can be good for you too! Like many prepared foods, however, unless you're careful making selections, your frozen dinner can either be "healthy choice" or a "diet disaster". Use the guidelines below to help you make the best choices.

1. Energize!
Ideally your frozen meal should meet ~ 1/3 of your energy needs if you're consuming 3 meals per day. For most people this means selecting a frozen entrée between 300 - 500 calories.

2. Cut the Fat!
Most major health institutions recommend a diet that contains no more than 30% of calories from total fat and no more than 10% of calories from saturated fat to promote good health and prevent disease. Choose frozen entrees that do not exceed 15 grams of total fat and 5 grams of saturated fat.

3. Hold the salt!
Generally the more processed a food is, the higher the sodium content. Since the American Heart Association advises a sodium limit of 2400 mg for healthy people, look for frozen meals that contain no more than 200 mg of sodium per 100 calories. For example, if your frozen dinner contains 400 calories, it should contain no more than 800 mg of sodium.

4. Balance it Out!
Toss in some extra vegetables, fruits, and low-fat dairy foods to make your frozen entree a more complete meal. Frozen foods can be part of a nutritious meal option, but they are often inadequate sources of vegetables, fruit, and low fat dairy. To balance out your frozen meal, add a salad or some steamed frozen veggies as a side dish; wash it all down with a glass of skim milk; and have some fruit for dessert!

Bon Appetite!

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