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Blog

Buying pre-made meals

31/3/2019

2 Comments

 
Good amount of veg and protein. 1700kJ
Needs more coloured vegies. Tasted OK, 970kJ
The frozen meal sections of our supermarket freezers are full of options! Frozen meals can be an easy way to get a nutritious meal for those who live alone. They are also convenient and people like them for a quick lunch. Then there are fresh prepared meals which is also an expanding market.

When looking at any of these meals there are few things to look for:
  • Lots of vegetables (aim for 1-2 cups or fistfuls of vegies per meal)
  • Lean protein (about a palm size)
  • Less carbs (no more than 1/2 cup of cooked potato, rice or pasta)

Here are some numbers to guide you. 
Aim for:
  • Less than 350cals (1500kJ) per meal
  • Less than 770mg of sodium per meal (or <2300mg a day or 6g (1 tsp))
  • Less than 17g of fat per meal (or <50g of fat a day for weight loss)
  • Less than 17g of sugar per meal (or <50g of added sugar (13tsp) a day)

Of course, cooking your own meals will save you money, and probably extra sugar and salt. Cooking in bulk on weekends is a good idea and can provide leftovers which make for cheap, easy and healthier lunch meals.
Scan over the photos below to see points about their taste or nutritional value. If anyone wants more detailed info about these meals, please get in touch and I can send the info through. 
A small carb serve and plenty of veg. 1800kJ
I didn't like the mash. Low in energy (900kJ), 2 tsp sugar
Too sweet with 4tsp sugar and 1920kJ!
No vegies except for the tomato sauce. 1400kJ
Only 900kJ and was tasty
1400kJ and 2 tsp sugar
High in energy- 2170kJ and 5 tsp of sugar
1140kJ, 900mg sodium
Serve with salad to add veg. 1800kJ
Nice with 1700kJ
Disappointing. 1820kJ and half your daily salt (1270mg)
Yummy with 1400kJ
2 Comments
Donna
3/4/2019 05:14:24 pm

Wow, did you enjoy trying all these? I'd have the say that the Chicken Parmigiana looks most like the pack photo! I understand the challenges of making such products and keeping them looking good throughout the distribution chain. Sometimes these meals are handy for a quick meal although generally not real large in size especially for active males. I generally prefer a quick scrambled egg with vegies on toast if I need a quick meal.

Reply
Leanne
8/4/2019 01:34:26 pm

Thanks Donna, we should talk more sometime about the challenge of making food look good from your perspective as a food technologist! You are right, these meals may not be very big but this may suit some people buying them who are after smaller meals, with portion control.

Reply



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    Leanne is an experienced dietitian who is passionate about helping people eat well.
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