What Happens to Your Body When You Eat Frozen Meals

Frozen meals may be convenient, but they can also affect your health. An occasional frozen meal can help ease the burden of weekly meal planning, but relying on them too often may harm your health.

1. You May Consume Too Much Sodium

Frozen meals tend to be higher in sodium. Sodium helps preserve food and enhance flavor. Frozen meals generally contain at least 400 milligrams (mg) of sodium per serving, which can quickly add up, especially if the meal is more than one serving.

The American Heart Association (AHA) recommends keeping sodium intake to 2,300 mg or less per day, with an optimal intake of 1,500 mg or less.

Consuming too much sodium is a significant risk factor for high blood pressure (hypertension). Sodium draws water into blood vessels, expanding blood volume and pushing against vessel walls. Over time, this extra pressure damages blood vessels, making them more susceptible to plaque build-up and increasing the risk of heart disease.  

2. You May Eat Too Much Saturated Fat

Sauces, flavorings, oils, and additives in frozen meals contribute to their saturated fat content. Saturated fat is fat that's solid at room temperature. It raises cholesterol levels, which increases the risk of heart disease.

The AHA encourages limiting saturated fat to less than 6% of your daily calories. On a 2,000-calorie-per-day diet, this amounts to 120 calories or 13 grams or less of saturated fat. Many frozen meals contain more saturated fat than the AHA recommends.

3. You May Not Eat Enough Fruits and Vegetables

Although many frozen meals include vegetables, they often don't provide enough. With frozen meals, vegetables may account for just one quarter of your plate when they should make up one half. Research suggests the optimal amount of fruits and vegetables may be 5 servings per day (2 of fruit and 3 of vegetables).

Vegetables and fruits provide essential vitamins, minerals, and antioxidants that help reduce the risk of cardiovascular and metabolic health issues, such as plaque build-up in arteries (atherosclerosis) and high blood pressure.

Are Frozen Meals Good for Your Health?

No, regularly eating frozen meals may not be suitable for your health. Frozen meals are not inherently bad, but typical supermarket options are often high in sodium and fat. When eaten regularly, frozen meals are associated with lower diet quality and worse health outcomes.

However, frozen meals can fit within a healthy diet. Choose lower-sodium, vegetable-rich frozen meals and eat them occasionally. Or, top frozen meals with additional vegetables to help meet daily vegetable recommendations and to boost fiber intake.

When consumed alongside fresh or minimally processed foods, frozen meals can be a convenient option for ensuring dinner is on the table. Ultimately, what matters most is your overall eating pattern (how much you eat over time).

How to Improve Frozen Meals

• Look for frozen meals with 600 milligrams of sodium or less per package.

• Add extra vegetables to the meal to boost fiber and help you feel full.

• Pay attention to portion sizes.

• Use frozen meals as a starting point and add vegetables, fiber, or protein to create a more balanced meal.

• Create your own frozen meal by pairing different frozen items to make a balanced plate: half non-starchy vegetables, a quarter protein, and a quarter carbohydrates. This method gives you greater control of the meal's nutrition profile while keeping it easy and convenient.