Nutritionist heads to the shops to rate healthy premade meals

Nutritionist Mel recently took a trip to the supermarket to check out some of the frozen and refrigerated pre-made meals and other easy options for when us ladies are in a hurry.

Check out some of her favourite grab n go options below.  

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Nutritionist shares healthy supermarket premade meals

We can use convenience foods to our advantage if we have a few tricks up our sleeve and know what we are looking at, as unfortunately not everything masquerading as food is what it seems! In the same vein, just because it has been frozen or you are not cooking it does not make it a bad option.

Frozen meals offer a convenient solution for busy lifestyles, but not all options are created equal. I was overwhelmed with the amount of choice on the shelves. Not only from different brands but also in terms of meal choice. It is important that we are able to make informed decisions to ensure we are getting a meal that's not just easy but also nutritious.

Check out that ingredient list

Look for whole, recognizable ingredients and avoid those with any preservatives or additives. I recommend opting for meat and veg or plant based protein sources over pasta and rice dishes where possible as these are more nutrient dense. In most cases the shorter the list, the better.

Look at the nutritional panel

Pay attention to calories, fats (especially saturated and trans fats), sugars, and sodium. Understand the serving size to gauge how it fits into your overall diet.

Ideally, we want calories to be under 500 but keep in mind many good foods will be higher in calories as they are nutrient dense.

However, if you are look at a pizza or creamy pasta we can assume the calories are coming from cream and carbs, not healthy fats or protein.

Check the Price point

Price point may assist with pointing you in the right direction when it comes to a good pre-made meal. I noticed that some of the no-name or supermarket brands were much cheaper.

They also had higher amount of sugar, salt and preservatives overall. This is not a hard and fast rule but if you are getting a nutritious meal it is likely that you will pay a little more for it.

I was impressed with some of the power food bowls and super wellness bowls that were available which prioritised whole food ingredients and offered a balance of macronutrients.

Within these ranges there were lean portions of protein and lots of vegetables as well as less salt and sugar. There were also great options with plant based proteins such as black beans, quinoa and chickpeas.

While looking at the pre-made meals I couldn’t help but think how easy it could be to add to our resources at home with a few pre-made options.

I found great preservative free hummus, beetroot dip and hummus, smoked salmon and beautiful Meredith dairy goats cheese readily available at the supermarket. A bag of rocket or baby spinach and this could be a pre-made meal in itself.

By focusing on what exactly has been put into the pre-made food or meal you can immediately get a good idea of its quality. The addition of any sauces or gravy will increase sodium and sugar content drastically so opt for plain old meat and veg in its various forms when you need to grab and go for the most nutritious options. 

List of Mel’s Favourite grab and go ingredients and meals 

• Meredith dairy goat’s cheese
• Pilpel hummus
• Obela beetroot hummus
• Smoked salmon
• Hot smoked salmon
• Frozen fruit and veg to throw in smoothies (organic where possible) including berries, onions, cauliflower, mango, broccoli, peas
• Canned organic lentils, legumes and chickpeas
• Fresh bagged greens – spinach, rocket ect
• For the kids – Annabel Karmel Little Meals

• Fitness Outcomes
• Super Nature
• Coco & Lucus’ Kitchen

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