4 Nutritionists Share What’s On the Top of Their Frozen Foods List

Photo by LADO from Shutterstock

The frozen food aisle often gets a bad rep, but some frozen foods are actually approved by nutritionists. Four food experts share what’s on the top of their frozen foods list—scroll down to discover their favorite frozen picks.

1. Vegetables

It comes as no surprise that food experts stock up on frozen fruits and vegetables. For Deborah Malkoff-Cohen, MS, RD, CDN, CDE, a New York City-based registered dietitian, keeping pre-chopped veggies in her refrigerator is one way to ensure she is always ready to create a variety of healthy meals. However, she also buys, chops, and freezes whole, fresh vegetables based on what is available and budget-friendly.

“I keep these to make homemade soups,” she says. “I add extra frozen vegetables like butternut squash, peas, broccoli, spinach; or anything spiralized whatever I have on hand.” In fact, some of her dearest frozen vegetables include spinach, butternut squash, peas, broccoli, and carrots.

2. Nuts and seeds

Peanuts, pecans, almonds, walnuts, pistachios, cashews and other nuts are nutritional powerhouses that represent a great source of plant-based protein, healthy fats, fiber, and vitamins and minerals, says Malina Linkas Malkani, MS, RDN, CDN, media spokesperson for the Academy of Nutrition and Dietetics.

Keeping these nuts, as well as seeds (sesame, hemp, or flax seed) in the freezer, however, is a hidden hack Malkani uses to keep them fresh for longer. “Because of their high oil content, nuts and seeds can go rancid within a few weeks if not stored properly,” she says. “Freezing is a great option that helps me save money and prevent food waste.”

Most nuts—if they are properly sealed in a safe container—freeze well for a year, or even longer, Malkani says. As a bonus, she recommends adding them to smoothies, soups, stews, dips, casseroles, baked goods, or using them to top salads and yogurt.

3. Bread

Frozen bread is actually a thing amongst nutritionists. Kris Sollid, RD, senior director of nutrition communications at the International Food Information Council Foundation, says he freezes everything from sandwich bread and English muffins to baguettes and bagels.

He tries to eat 100 percent whole wheat bread most of the time. “Whole grains provide fiber, which is good for health in many ways,” he says. “Fiber can help lower cholesterol, lower the risk for certain types of cancer, improve blood sugar control, keep you feeling full for longer and, most importantly for some, relieve constipation.”

Most Americans eat only half the recommended amount—38 grams for men and 25 grams for women—per day, Sollid says. Although, Malkani suggests sprouted grain breads because they are also a great source of fiber, are more easily digestible, and last two to three months in a freezer safe bag. She suggests toasting some slices of bread for breakfast, or tossing them in the food processor to make breadcrumbs for various recipes.

4. Proteins

Proteins are essential nutrients for our bodies. Consuming protein is actually associated with a wide range of health benefits such as building muscles, or lowering blood pressure, but it’s quite important to eat the right kind.

Freezing, or buying pre-frozen proteins is actually a good idea to save time and money on meal prep. Malkoff-Cohen makes lean turkey meatballs and meat sauce in bulk and freezes it for the week. She buys frozen wild salmon and shrimp, too. “The wild salmon I take out the night before to defrost and bake in the oven,” she says.

5. Rice

Not all types of rice are created equal, so depending on the type of rice you select, rice can be a good source of B vitamins, thiamin, niacin, riboflavin, fiber, and iron. Rice consumption can boost metabolism, regulate digestion and reduce high blood pressure.

Maybe that’s why celebrity dietitian Lisa DeFazio, MS, RD, in Los Angeles, buys steam bags of frozen rice and makes a quick car side dish. “Rice is a great source of whole grains and carbohydrates, but takes a while to make,” she says. “Frozen rice is just as nutritious and ready in minutes.”

Leave a Comment

Your email address will not be published. Required fields are marked *

You might also find interesting :

8 Packaged Food Words That Should Worry You

Even though about two-thirds of Americans read the Nutrition Facts, most people only have a limited understanding of what they are reading. Just because something says organic, it’s good for

10 Facts About Keto Diet You Should Know

First off, let’s review what the keto diet actually is. As a low-carb and high-fat diet, it drastically reduces your carbs and replaces them with fat. Putting your body in

9 Surprisingly Good Uses For Salt

We all have salt somewhere in our homes. However, people tend to take advantage of its cooking purposes without realizing how many other uses it has around the house. Salt

7 Ways Seafood Can Improve Your Body

Our regular diets lack many of the essential nutrients that our bodies need to fight diseases, maintain an average weight, and age well. That’s why, in the US, there has

11 Least Unhealthy Junk Foods

From time to time, the munchies strike. Sometimes with warning signs, but usually out of nowhere. It’s a craving for junk food, and it can be powerful. Sometimes these cravings

eat healthy & recipes

10 Super Foods All Seniors Should Be Eating

Aging comes with many obstacles, especially when referring to our overall health, as the most common age-related diseases are cardiovascular disease, cataracts, cancer, arthritis, hypertension, osteoporosis, type 2 diabetes, and

11 Foods That Fight Chronic Diseases

One of the best ways to keep diseases at bay is to make sure your diet is abundant in antioxidants. Although our bodies produce antioxidants, it’s best to keep your

11 Foods That Are Good for Gut Health

Common gut issues such as bloating, constipation, and irritable bowel syndrome can destroy your day in several ways. And it’s not just your day affected, but your overall health, too.

11 Foods That Combat Lung Inflammation

Known by doctors as pneumonitis, lung inflammation is more common than you think, and it can be caused by various things like mold, bacteria, fungi, and chemicals. And even though

Fitness

beauty & tips

10 Exercises That Can Bolster Your Brain Power

When you’re working out, a few things are probably running through your mind. Changing your body composition, burning calories, building more muscle, or strengthening your cardiovascular system. But did you

11 Foods You Should NEVER Eat Raw Again

There are plenty of foods out there that can be easily and safely consumed raw. Most fruits, for example, are perfect on-the-go snacks since you don’t have to prepare anything

18 Foods That Work as Natural Laxatives

Are your bowel movements regular? Bowel movement frequency varies greatly from person to person, but, as a general rule, you should not experience pain or cramps while pooping. Normal bowel

From Our Network