Frozen Vegetables: the Good, the Bad, and the Unhealthy

By Nicole German (Reg. Dietitian)

I recently came across Birdseye's new "lightly seasoned" frozen vegetables that you can microwave in the bag.

The creamed spinach advertised that it is all natural, so I took a quick glance at the package and snatched it off the shelf.

How bad can that be, I decided. Upon further inspection of these frozen seasoned vegetables, here is what I found......

If a food package say it is "all natural", then it is. There is no trickery there. But, always check the other varieties and flavors, as they may have the same packaging, but not the "all natural" wording.

For example, the frozen broccoli by Birdseye contains a long list of artificial ingredients. But, the packaging is nearly identical to the healthier creamed spinach. You wouldn't discover this unless you thoroughly read labels.

Creamed Spinach Ingredients: spinach, sauce (water, half and half (milk, cream), butter (cream, salt), parmesan cheese (pasteurized part skim milk, culture, salt, enzymes), corn starch, garlic powder, salt.

This frozen bag of vegetables is still not "health food" because it contains 90 calories in only ? cup, and 340 mg of sodium per serving. That is quite a bit for a single small serving. However, it is definitely a better choice than the generic frozen creamed spinach on the shelves which usually contains a hefty dose of trans fat.

Would you like trans fat with that pure and healthy spinach? That would be the worst option.

Do not fear the frozen veggie isle. It is normally a great source for high quality vegetables. You just have to be careful, and read your labels if you buy "sauced" frozen veggies.

I also recommend that you do not steam your vegetables in the bag they come in. The bag may leach chemicals, even though legally, they are deemed safe for consumption. I don't trust them!

Try to buy plain frozen vegetables and add your own spices and seasonings. Then, you know there are no artificial ingredients, and you know exactly what you are putting in your food.

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