Bowled Over: Shopping ala the Frozen Food Section by Elizabeth Somer, M.A., R.D.
What to look for: items that are low in calories, fat, saturated fat, and sugar. Find items that have no more than 3 grams fat for every 100 calories. So, an item that has 280 calories, shouldn’t have any more than 8 grams of fat. Your entire day’s allotment for saturated fat is 22 grams, so make sure no frozen food item takes up more than 20% of that or 4 grams of saturated fat. Sugar-wise, look for items that supply less than 2 teaspoons or 10 grams of sugar, and preferably the sugar should come from fruit, not corn syrup, high fructose corn syrup, or other added sugars.
You also can’t eat entirely from the frozen food section. You have to venture into the produce aisles to compliment and round out any meal.

Breakfast foods:

Good choices:
Eggo NutriGrain Frozen Waffles with Whole Wheat: Have some fiber and can be topped with peanut butter of fat-free sour cream and blueberries. Serve with frozen OJ or Pineapple-Orange-Strawberry juice from concentrate.
Also, Morningstar Farms vegetarian sausages have half the calories and a fraction of the fat of Brown n’ Serve sausages.
There is nothing else in the frozen food section worth eating for breakfast. All other options are dripping with grease and sugar.

Take to Work:

1. Lean Pockets: have 280 calories, 7 grams fat, and 2 grams saturated fat...compared to:
   Hot Pockets: 320 calories, 13 grams fat, and a teaspoon of sat. fat.
   Croissant Pockets: with 20 grams of fat!
   Red Baron: 420 calories, 19 grams of fat (5 teaspoons!)
   Rule of thumb: Include at least a cup of fruits or vegetables, such as bring bagged lettuce or cut up fruit and a yogurt to complete the meal.

2. Albertsons container of Cooked Shrimp with cocktail sauce. Serve with baby carrots and dip, apple slices, tossed salad, or other fruits/vegetables. Or just buy cooked frozen shrimp and toss with bagged lettuce for an instant lunch salad.
3. Essensia Pizza: Spinach Mushroom Pizza has 280 calories and 8 grams of fat per slice.
   Classic Vegetable Pizza has 300 calories and 9 grams per slice.
   Compared to all other pizzas which are a calories, fat, and saturated fat nightmare!

Dinner:
Pot pies and casseroles are out and one-dish bowls are in. All are missing vegetables, so must be complimented with frozen veggies and a salad.
Healthy Choices entrees have about 300 calories and 7-8 grams of fat, compared to:
Marie Calendar or Stouffers entrees with 520 calories, 24 grams of fat, and almost 2 teaspoons of saturated fat!
Lean Cuisine Café Classics and Lean Cuisine Spa Cuisine are good choices. The latter even contains some whole grains.
Contessa Shrimp Stir Fry or Chicken Stir Fry: about 140 calories and 0.5 to 2 grams fat. Serve over instant brown rice and with a salad or more vegetables.

Desserts:
Carb Smart Orange and Berry Creamsicle has 20 calories compared to:
regular creamsicle, which contains 100 calories, 2.5 grams fat, and 14 grams sugar.
Dole Fruit Juice Bars have only 30 calories, no fat, and a little sugar, compared to:
Fat-free sorbet with 120 calories and 6 teaspoons of sugar.
Dreyers Whole Fruit Sorbet with 130 calories with corn syrup or
Ben and Jerry’s ice cream at 280 calories and 15 grams fat.
Don’t be fooled by foods that look healthy! Read labels:
Haagen Das Sorbet and yogurt Cicles: 90 calories and 4 teaspoons sugar.
Dreyer’s Whole Fruit Bars are mostly corn syrup and other sugars.
Best frozen dessert of all: Frozen blueberries

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